If you don’t know where to start cooking for PCOS weight loss, I’ve got you!
On today’s episode, we’ll be discussing easy meal ideas for PCOS, foods I eat, foods to avoid, and how to plate your meals in order to manage symptoms like insulin resistance, inflammation, weight gain and more with PCOS!
You’ll learn the importance of choosing the right ingredients, how they can heal your PCOS symptoms, and we discuss some of our favorite go-to PCOS meal ideas!
This episode is for you if:
– You struggle to lose weight with PCOS
– You don’t know what foods are good or bad for PCOS
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
Did you know that women with polycystic ovary syndrome (PCOS) are 19 times more likely to have magnesium deficiency? It’s true. In this episode, you’ll learn why women with PCOS need to prioritize magnesium for PCOS. Sometimes called serum magnesium.
We talk about the benefits of magnesium like how it can decrease inflammation, insulin resistance, and more! And we also discuss how to know if you’re deficient in magnesium and the common symptoms. As well as foods and supplements to get the proper daily dose. Honestly Cyster’s, this episode is jam-packed with important information, so this is not the episode to miss. Read on for a quick roundup some of the most important points from this week’s episode!
What You Should Know About Magnesium & PCOS
Does Magnesium Help PCOS?
The answer is yes, and in so many ways. Magnesium decreases inflammation throughout the body, improves insulin resistance, and assists with stress management by managing the nervous system. It can also reduce cramps and migraines, and help you get better sleep at night. And we all know that better sleep means improved energy levels and less fatigue throughout the day.
Magnesium is such an important mineral because it’s also great for your heart. It calms and regulates the heart and in turn, lowers high blood pressure. Since women with PCOS are more prone to heart disease and developing type 2 diabetes due to risk factors like high blood pressure and high blood sugar, it’s important for us Cyster’s to stay up and up on our magnesium levels.
Yes, magnesium does all this, AND MORE. Seriously. Listen to the podcast to get the full scoop on all the ways magnesium can help PCOS.
Benefits of Magnesium For PCOS
Reduces Anxiety and Stress
Anxiety and depression are common with PCOS. This could be due to nutrient deficiencies or the comorbidities of PCOS . . . or both. Either way, magnesium has been shown to potentially help reduce anxiety by calming down your overactive nervous system. People report reductions in anxious behavior, insomnia, rapid pulse, nervousness, apathy, and heart palpitations when supplemented with magnesium. This makes magnesium supplements a great support for Cysters who struggle with anxiety!
Decreases Inflammation
Depending on your type of PCOS, you may experience chronic inflammation. Chronic inflammation happens when your body’s immune system is working overdrive to protect you from a perceived threat when there really isn’t one. (This is why some think PCOS is an autoimmune disease.)
The constant state of inflammation can cause insulin resistance, high testosterone levels, bloating, migraines, joint pain, and acne. Here’s more on the signs of inflammation in PCOS. Luckily, there are a lot of ways you can reduce inflammation and improve these symptoms. One potential way research has found to improve inflammation is magnesium supplementation. You can learn more ways to reduce inflammation on this episode of A Cyster and Her Mister!
Betters Sleep
Many Cysters also experience sleep problems because of cortisol and melatonin imbalances, insulin resistance, irregular menstrual cycles, and/or PCOS-related mental health struggles. A few studies have found that magnesium can help with sleep in lots of ways! It can help Cysters fall asleep easier, stay asleep longer, reduce nighttime wakings, and increase natural melatonin levels. Here’s more on sleeping better with PCOS.
Reduces Insulin Resistance
Another common problem for women with PCOS is insulin resistance. This is when your body doesn’t process glucose properly, and instead of converting it to energy, it absorbs into the body. It’s one of the main reasons you may struggle with weight loss, fatigue, and high blood sugar. There are several ways to reverse insulin resistance and reduce those symptoms!
Magnesium plays an important role in the glycolysis, which is the process of converting sugar to energy. So, studies have revealed that magnesium supplementation can help boost insulin sensitivity too! Getting insulin resistance under control can also help reduce your risk of long-term complications like type 2 diabetes.
Improves Blood Pressure
Another long-term complication of PCOS to be wary of is heart disease. High blood pressure isn’t uncommon with Cysters, and that can increase your chances of developing cardiovascular disease. Increasing magnesium in your diet through high amounts of fruits and vegetables can be a great way to improve blood pressure. There have been some studies that suggest magnesium supplementation may help too!
Eases Body Pain
If you deal with difficult premenstrual syndrome (PMS) symptoms like period cramps or body aches, magnesium baths can help! Epsom salt is magnesium sulfate, and soaking in a hot bath for 20 minutes or so with 2 cups of Epsom salt can ease cramping and muscle pain. It can be a great self-care practice for Cysters like us!
How Much Magnesium For PCOS?
The recommended dosage is about 320 milligrams of magnesium per day. This is the magnesium status quo. The thing is, some forms of magnesium are absorbed better than others. Especially for those of us with PCOS. More on that next.
What Type of Magnesium is Best For PCOS?
Basically, magnesium aspartate, glycinate, citrate, lactate, and chloride forms are all readily digestible forms of magnesium. The body easily absorbs these forms and puts them right to work fighting your PCOS symptoms.
On the other hand, magnesium oxide and magnesium sulfate are not usually fully absorbed by the body. They can be. But if you’re trying to ensure you’re consuming the recommended daily amount of magnesium each and every day, we recommend going for the more reliable candidates above.
Our Favorite Magnesium Supplements For PCOS
Magnesium Bath Salts
Magnesium bath salts like these are a fantastic source of magnesium chloride, one of the main magnesium forms that is readily available to the body. You basically just soak in the magnesium bath salts, and the magnesium absorbs right through your skin. Seems crazy, but it totally works. And even better, it provides quick relief from symptoms of a magnesium-deficiency. Some simple epsom salt with also do the trick. This is honestly such a good trick for quick magnesium supplementation.
Pure Spectrum CBD
Pure spectrum sells two different types of magnesium soaking salts. Of course they also sell CBD, which is amazing for inflammation as well as a plethora of other PCOS symptoms. More on CBD & PCOS here. Use the code below when you order from Pure Spectrum CBD for 10% OFF!
Foods
We love treating PCOS symptoms naturally, and we do anytime we can. A great way to up your magnesium intake is to up your magnesium-rich food intake. Some common foods that contain magnesium include dried pumpkin seeds, nuts & legumes, green leafy vegetables, avocado, salmon, and more. For a full breakdown of the actual stats for each food, and a breakdown of what meals to eat to get your recommended daily value of magnesium, tune into the full episode.
Multivitamin
If bath salts and food aren’t doing the trick, consider a multivitamin. Just remember to run the multivitamin by your doctor to ensure its the right one for you. And don’t forget to make sure your multivitamin is tested and approved by a 3rd party. You don’t want just any old multivitamin off the shelf, so just keep that in mind. Plus, if you’re on birth control pills (which may affect nutrient absorption), you may be considering starting a multivitamin anyway.
Here are my top magnesium supplement recommendations:
Join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free!
Magnesium deficiency is common in women with PCOS. That deficiency may be contributing to a few of your annoying symptoms, so finding a way to restore your magnesium levels should help you find relief! As mentioned, talk to a doctor before starting any new supplements, and understand every healing journey will be different.
For more natural ways to reverse your symptoms and get your life back with PCOS, head to the blog and listen to our podcast. I share regular advice on Cysters can live and thrive despite their polycystic ovarian syndrome. I found freedom and so can you!
Lab kits to help you find the root causes of your PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (Privacy Policy).
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
There are certain PCOS symptoms that are crucial not to ignore. Being aware and making a few changes now, can have a huge impact on your PCOS journey in the long term.
On today’s episode, we’ll be discussing 6 key symptoms of PCOS that you should pay attention to, including valuable tips to help you get started in managing each one.
You’ll learn the importance of finding your PCOS type, managing your mental health, and the risks behind PCOS symptoms like irregular periods, weight gain, and fatigue.
This episode is for you if:
– You struggle with PCOS weight gain
– You are looking next steps towards taking back control of your PCOS symptoms
– Have struggled PCOS related anxiety or depression
Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
Inflammation is like a forest fire within the body, affecting numerous systems and organs, while a team of firefighters fight to put out the flame.
Consequently, our bodies respond with symptoms like weight gain, bloating, headaches, IBS, and low energy levels. Chronic inflammation can be a big hindrance in seeing results in your PCOS journey but the good news is that there are effective strategies to lower inflammation and improve PCOS symptoms.
Dr. Shivani Gupta joins us to talk about the best strategies to effectively lower inflammation and alleviate the impact of PCOS on your body.
In this episode, Dr. Gupta covers lifestyle changes, including anti-inflammatory diets, and speaks on the impact of herbs and supplements on lowering inflammation.
Dr. Shivani Gupta is an Ayurvedic Practitioner with over 20 years of experience studying Ayurveda in the US and India. As a busy wife and mother of two, Dr. Gupta understands the challenges modern women face when it comes to putting their health and wellbeing first and has become an advocate for self-care. She has dedicated her career to fuse east and west practices for self-care, digestion, stress reduction and metabolism.
To find more resources from Dr. Shivani Gupta, check out her website (https://shivanigupta.com), Instagram (@dr.shivanigupta), and her supplement brand https://fusionaryformulas.com.
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Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
Today, we’re going to talk about the optimal age of getting pregnant with PCOS.
We’ll explore the risk factors for waiting too long to conceive, and we’ll discuss how you can boost your fertility despite PCOS challenges.
Topics we cover:
– Is there a best age to get pregnant with PCOS?
– Effect of age on fertility
– How to increase chances of fertility with PCOS
We truly wish a happy and healthy pregnancy for all of you Cysters! Even when the odds seem stacked against you, don’t throw in the towel. There are lots of ways you can naturally reverse your PCOS and increase your odds of conceiving.
Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
Many women with PCOS gain weight easily and struggle to keep it off—mainly due to elevated insulin levels.
Ali Chappell, PHD, MS, RD, joins us to talk about the importance of a low insulin lifestyle for women with PCOS.
This episode is for you if:
– You struggle with insulin resistance
– You are looking for evidence-based tips for healthy insulin levels
– Have struggled with PCOS weight gain
With over 12 years of research and 3 human trials studying patients with PCOS, Ali Chappel is a leading expert in the field of PCOS and insulin resistance. She has created Lilli Health, an app dedicated to supporting patients with PCOS and insulin resistance based on her own research. To learn more about Lilli Health, head over to lillihealth.com.
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Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
Hair loss, especially for women, can be an upsetting and unsettling experience. Losing it can be difficult to come to terms with but it doesn’t have to be all doom and gloom!
On today’s episode, we explore the reasons why PCOS hair loss happens and what you can do to grow your hair back with Faraz Khan.
You’ll learn the role testosterone plays in PCOS hair loss and how you can treat hair loss naturally with lifestyle changes as well as natural treatments and supplements!
Faraz Khan is the founder of FullyVital and host of the Anti-Aging HacksPodcast. He is an expert in the field of hair loss in women, and has dedicated his career to understanding the complex interplay of hormones, diet, and lifestyle on hair health. And for listeners of this show, use code “PCOS15” to get 15% off your order at www.fullyvital.com!
Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
Hormonal highs and lows can feel overwhelming…not to mention exhausting! In this episode, Dr. Tasneem Bhatia offers a road map to taking charge of hormone shifts with PCOS.
Dr. Taz combines the wisdom of Eastern methods with modern medical treatments. In her new book, The Hormone Shift, she breaks down what is happening in a woman’s body throughout her life and how it’s connected to shifts in hormones.
You’ll learn how your hormones can affect almost every aspect of your health, from metabolism to mental health, and how you can keep your body in balance throughout each stage.
Dr. Taz Bhatia is a board-certified Integrative Medicine physician and wellness expert. Faced with personal health challenges as a medical resident in her twenties and a health care system that didn’t make her feel better, Dr. Taz turned to adding Eastern medical wisdom. She is a best-selling author and is releasing a new book this month called “The Hormone Shift”. For more information, head over to her website (https://doctortaz.com) and Instagram (@drtazmd).
Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
Ovarian drilling is a surgical procedure used to help with ovulation and infertility, particularly those with PCOS. But who is this procedure for and is it effective?
There is a lot of misinformation on the topic of ovarian drilling, which is why we did the research for you and broke down the misconceptions and myths when it comes to ovarian drilling for PCOS.
In this episode, you’ll learn:
– Who is ovarian drilling for?
– The 2 types of ovarian drilling procedures
– Pros & cons of ovarian drilling for PCOS
– Other alternatives including lifestyle and supplement options
Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
Cynthia Donovan, a registered Dietitian that helps women get their periods back, joins us to break down the science behind why your period is missing and what you can do to get your period back.
In this episode, we discuss the complexities of irregular periods, healing with food & exercise, and hypothalamic amenorrhea, a condition where menstrual periods stop due to disruptions in the hypothalamus.
This episode is for you if:
– If you are missing your period
– Want to get your period back naturally without birth control
– Suspect you have hypothalamic amenorrhea
Cynthia Donovan, is a registered dietitian that helps women get their periods back. She helps them reverse hypothalamic amenorrhea, restore their health, and regain fertility. Cynthia’s life purpose is to help women find balance with food, body and exercise. You can find Cynthia on Instagram (@period.nutrionist), her website (www.periodnutritionist.com), and her podcast (The Period Recovery Podcast)!
Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!
While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)
Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!
