Does yoga count as a workout for PCOS? Can it help with fatigue, anxiety, and elevated stress hormones like cortisol?
In a nutshell, yoga can do wonders for PCOS. The chill vibes of yoga exercises help keep our bodies relaxed and stress hormones in check while we sweat it out.
This means we get all the benefits of working out, without feeling anxious or overwhelmed, which is a win-win, right?
Speaking from experience, I felt so much better when I switched from intense kickboxing and cycling to yoga. My body and stress levels were in dire need of a break, and yoga did just that.
If you ever feel exhausted, anxious, and maybe feel like your gaining weight from intense workouts, then yoga may be the hormone-healthy fitness routine you are looking for your PCOS journey!
Tune into this episode to learn why yoga can be so great for PCOS…including our favorite poses!
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!
We all know fruits are healthy but which ones should we prioritize for PCOS?
In this episode, we talk about the specific benefits of certain fruits for PCOS & how to incorporate them into your daily routine.
You’ll learn:
– Which fruits help you reduce cravings
– How to pair your fruits for optimum results
– How much fruit to eat daily
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!
A beginner’s guide to going gluten & dairy free for PCOS!
#172: In this episode, we delve into the topic of managing PCOS symptoms through diet and explore how eliminating dairy and gluten could be a game-changer for Cysters.
While going gluten and dairy free may seem daunting, it can bring many benefits, such as improved hormone regulation and digestive health. We encourage you to give it a try for at least 30 days to see how you feel.
And don’t worry about sacrificing your favorite foods as we have some tips and life changes that can help make the transition smoother. It may take some time to adjust, but it’s worth the effort.
We share our experiences and insights to help you navigate the process one step at a time. Join us to learn how to take back control of your body!
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!
Dealing with PCOS can be overwhelming, as it comes with a variety of symptoms that can really affect your daily routine.
But even though there isn’t a quick fix to cure PCOS, there are certain lifestyle changes that you can adopt to manage the symptoms associated with this condition.
We’re going to talk about 9 things you can do to take control of your PCOS, but it’s important to note that any changes to your lifestyle should be made in consultation with your doctor.
So, what are some of the things you can do? We’ll explore changes to your diet, exercise routine, stress management techniques, and more. These lifestyle changes have given many people with PCOS relief from their worst symptoms.
By the end of this episode, you’ll have a better understanding of how to manage your PCOS and live a happy and healthy life. So, let’s dive in and take control of our bodies!
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!
Welcome to a BEST OF episode where we play one of our most downloaded & popular episodes of all time!
It’s reported that 80% of women with PCOS struggle with insulin resistance… and why is this important? Insulin resistance can make it very difficult to lose weight with PCOS and can also lead to irregular menstrual cycles, ovarian cysts, and more.
In this episode, you’ll learn:
– What is Insulin resistance?
– Signs & symptoms of insulin resistance
– Natural treatment options you can start today
– Supplement recommendations
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!
In this episode, we delve into the complex and often overlooked issue of anxiety, depression, and their impact on women with PCOS.
Our guest, Lauren Belcastro, shares their personal journey with PCOS and mental health, offering insights and tips for managing the unique challenges faced by those who struggle with these conditions.
From the root causes of anxiety and depression in the context of PCOS, to practical strategies for self-care and stress management, this episode provides a wealth of information and support for women looking to improve their mental and emotional wellbeing.
Join us as we navigate the journey towards greater mental health with PCOS!
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!
Are you wondering what supplements you should take for polycystic ovarian syndrome (PCOS)? In this episode, we talk about our favorite supplements for PCOS and how they can help with weight loss, acne, and hormones! We also break down “how” to take supplements including our tips to keep them organized day to day!
If you haven’t listened to our podcast on the best supplements to take for PCOS, click that play button above. We’ll walk through all of our favorite supplements and share our personal experiences. But if you’re saving it for later, we won’t leave you empty handed. Here’s a quick breakdown of the supplements mentioned in our episode today!
Benefits Of Inositol For PCOS
First, let’s talk about one of the most popular supplements for polycystic ovary syndrome (PCOS): inositol. There are two forms of inositol, myo- and d-chiro inositol, which work together to improve the overall symptoms of PCOS. Specifically, myo-inositol works to improve ovulation, while d-chiro inositol works to improve insulin resistance.
Our favorite inositol supplement and the one we always recommend to our fellow Cysters is: Ovasitol. Ovasitol is made right here in the United States and “studies show that inositol supports menstrual regularity, healthy hormone levels, and ovarian health“. According to the creators, “each dose of Ovasitol contains 2,000 mg of myo-inositol and 50 mg of D-chiro-inositol, in the body’s naturally occurring ratio of 40 to 1.” And the best part (at least for Cysters like us who are always on the go), is that each daily dose comes conveniently packaged so there is no confusion about measuring out the perfect amount. Simply grab and go!
Benefits of taking an inositol supplement like Ovasitol can include:
+ Improved insulin resistance
+ Lower androgen hormone levels, including testosterone levels
+ Better menstrual cycle regulation and ovulation
+ Improved egg and embryo quality
+ Reduced risk of cardiovascular disease, high blood pressure, high blood sugar, and obesity
Vitamin D preforms many necessary functions throughout the body. These include supporting the immune system, preventing certain types of cancer, boosting mood, aiding weight loss, lowering blood pressure, and reducing the risk of developing type-2 diabetes. So as you can see, there are many benefits of staying up and up on your daily dose of vitamin D – most of which directly fight the most common symptoms of PCOS.
We recommend Thera-D® Vitamin D Supplements for women with PCOS. This supplement supports bone, heart, and immune health, and comes in three different doses to perfectly match the dose required for your body.
Women with PCOS should ensure they are getting their daily dose of vitamin D (from somewhere other than just the sun), because a vitamin D deficiency can not only cause side-effects itself, but it can exacerbate PCOS symptoms as well.
Chromium is an essential element that men and women need, but only in small doses. It serves several purposes throughout the body, one of the most important being metabolism regulation. This element supports healthy lipid, protein and carbohydrate utilization (aka, it helps you better digest your food and send it to the right place). In turn, it also improves insulin sensitivity and aids in weight loss.
If you’re on the hunt for a reliable chromium supplement, we recommend Pure Encapsulations Chromium. This hypoallergenic supplement is “made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, then carefully manufactured and tested to verify their potency and purity.” But what we really love about this supplement is that it’s “FREE FROM wheat, eggs, tree nuts & peanuts, gluten, artificial colors, flavors & sweeteners, coatings and shellacs, GMOs, and unnecessary binders, fillers & preservatives.”
The adrenal gland is responsible for the release of stress hormones. But, when overworked (which is often the case in women with PCOS), constant triggering of the adrenal gland can lead to hormonal imbalance. As well as weight gain. In turn, Cysters may experience worsened symptoms of PCOS or a flare-up. It’s for this reason that some Cyster’s may look into a supplement that supports the adrenal gland.
If that sounds like you, here is the supplement we suggest. Gaia Herbs, Adrenal Health Daily Support Vegan Liquid Phyto Capsules offer stress relief and support for a fatigued adrenal system. This supplement “combines Ashwagandha root extract with other physically and emotionally supporting adaptogen herbs to nourish the adrenals to support healthy response to stress.” And unlike other dietary supplements that offer the same benefits, this one is free of gluten, soy, dairy, meat, peanuts, sesame, shellfish, yeast and eggs.
Like vitamin D, magnesium is another essential nutrient that naturally works in the body to manage weight. Magnesium can lower testosterone levels, reduce feelings of anxiety and stress, prevent hair loss, support higher energy levels, and so much more. Magnesium is also known to reduce high blood pressure and the risk of heart disease and type 2 diabetes. Since women with PCOS are more prone to these medical complications already, its important to get your daily dose of magnesium. More on magnesium, HERE.
To add more magnesium to your diet, we recommend EquiLife – Full Spectrum Magnesium, Magnesium Glycinate. This supplement uses a highly bio-available formula to promote long-lasting energy and healthy sleep, to make sure you have the energy you need to get through your day. We love that their mission “is not merely to supply temporary relief for illness, but to create balance & equilibrium in the body by maintaining a healthy lifestyle with the aid of quality vitamins & supplements.”
Omega-3’s have SO MANY benefits throughout the body. Just to name a few, omega-3’s may reduce: feelings of anxiety and depression, risk of heart disease, symptoms of metabolic syndromes (like PCOS), and inflammation throughout the body. Omega-3s are also known to improve triglyceride levels in women with PCOS, thus improving insulin resistance. All benefits a Cyster could use!
Our final recommendation for you today is Viva Naturals Triple-Strength Wild Caught Fish Omega-3 Fish Oil. (Other than the supplement organizer of course, which will definitely come in handy if you choose to add one or more of these supplements to your diet.) According to Viva Naturals, these softgels are “IFOS Certified, gluten-free and Non-GMO for quality, purity and potency, so you can be sure you’re getting the highest quality.” Each daily serving of 2 softgels provides 2,200 mg of fish oil, including 1,400 mg of EPA and 480 mg of DHA, which is above average for similar products. Oh, and no fishy aftertaste – YAY!
Remember to talk to your healthcare provider before adding any supplements to your diet.
Keep in mind that all Cysters are different. What works for us might not work for you, and visa versa. So, be sure to speak to your doctor before making any significant changes to your diet. This goes for your workout plan and lifestyle as well.
As always, we encourage you to join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free!
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!
Join us for a special episode dedicated to the importance of sleep for those living with PCOS.
Did you know that individuals with PCOS are 1.5 times more likely to experience sleep disruptions and disorders? This can lead to a vicious cycle of poor sleep quality leading to a poor quality of life.
But there’s hope! In this episode, we’ll delve into the reasons why PCOS can impact your sleep and offer practical tips and techniques to help you get the rest you deserve.
Don’t miss this essential listen for all Cysters out there struggling with sleep issues!
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!
Are you working out as hard as possible and not losing weight with PCOS (polycystic ovary syndrome)? Do you feel unmotivated to start working out? In this episode, we break down how to work out for PCOS weight loss & share our tips for starting a consistent workout routine!
To get the full 411 on workout for PCOS weight loss, click that play button above. Or, for a quick breakdown of our workout tips, read on.
Start slow.
Don’t start your new workout routine or your new year by immediately working out every single day. This is going to give a big shock to your body. Plus, it can result in injury and it’s going to make you not want to work out again. So instead of that, you want to start incorporating physical activities one by one.
Do physical activities that you really enjoy.
Try to find something you’ll want to do consistently – whether that’s slow weighted workouts, walking, swimming, etc. Consistency is key when it comes to losing weight with PCOS, because you can work out for a week and feel good and then fall off of it and forget how good it felt. So you want to do things that you enjoy so that you have the motivation to achieve your goals and so that you remember how good it feels.
Don’t focus so much on how many calories you’re burning.
This is a really common thing when you’re at the gym, especially when you’re on the treadmill or when you’re on some sort of machine that tells you how many calories you’re burning (like an elliptical machine). Instead of measuring your caloric output, create a different goal. For example, instead of seeing how many calories you burn, look at how many minutes of exercise did you do? How many exercises were you able to accomplish? This is a more motivating calculation of your hard work.
It’s not all about cardio.
Aim to log 15 to 20 minutes of steady state cardio three to four times a week. Steady state cardio allows you to log more sessions and hopefully enjoy the moderate intensity activity. More than the feeling of breathlessness you get from a HIIT workout, anyway. The point is, get your cardio exercise in, but don’t push yourself.
Strength training can be vital.
Strength training can consistently help with your caloric burn after your workouts. For example, muscle burns calories while at rest, whereas fat doesn’t do anything. It just stays there. It’s just sitting there as storage, whereas muscle burns calories even at rest. So when you add lean muscle (build muscle), you’re basically increasing your metabolism permanently.
Include exercises that target lots of different muscles at once.
These are called compound exercises. It means that more muscles are working with each repetition. The more muscles you’re taxing, the more calories you’re burning after your workout. And when you combine movements and multitask in the gym, you also reduce your workout time and are able to be more productive throughout the day.
Be consistent and don’t get discouraged.
Hitting your workout goals week after week is what leads to the results. And that commitment to consistency is going to help make staying active a lifestyle instead of a one-time ordeal. In fact, the simple act of repetition will help prevent weight gain and keep the weight off long-term. When you feel yourself plateauing, switch things up. Workout during a different part of the day or try a new exercise. Either way, don’t give up!
Don’t forget to fuel your body.
If your goal is to lose weight with PCOS from your diet and workouts, it doesn’t mean that after you work out, you shouldn’t eat or you should starve yourself. In fact, it’s the complete opposite. If after your workout, you starved yourself or you don’t eat, then your body’s actually going to go to your muscles for resources, rather that fat. So, be sure to eat a healthy meal or snack after each workout / physical activity – prioritizing complex carbs, protein, and healthy fats.
What Is The Best Exercise For PCOS Weight Loss?
The answer is: it depends. It depends on your goals, whether or not you have insulin resistance, whether or not you have issues with your adrenal gland and stress hormones, and which type of PCOS you have. (Take the quiz below to find out!)
However, there are certain types of workouts that generally work better for women with PCOS than others. These include slow weighted workouts, strength training, resistance training, yoga, pilates, walking, and so on.
Intense exercise like high intensity interval training, HIIT workouts, and jogging are types of workouts that can put stress on the adrenal system and actually do more harm than good when it comes to regulating blood sugar levels, insulin resistance, and your menstrual cycle.
Hit the play button above to learn more about exercise for PCOS!
Doors are open to our new 4 Week Meal & Workout Plan for PCOS Weight Loss with exclusive bonuses available until January 7th! This 4 week plan has step by step video tutorials for each recipe to show you how to make quick & easy, gluten & dairy free meals that taste so good, you’ll be making them on repeat! Enroll before bonuses go away!
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!
Today, we welcome Dr. Beth Westie! Dr. Beth Westie has made it her mission to help women use nutrition to work with their natural cycle to achieve lasting weight loss results. She spent years struggling with ovarian cysts, thyroid issues, and weight until she really dove into a background in Eastern Medicine. She has made it her mission to help women regain control of their health and nutrition! To learn more, click that play button above!
If you’re interested in more information about Dr. Beth Westie’s best selling book and / or her popular 12 Week Challenge, read on!
From our podcast today with Dr. Beth Westie, we learned that the answer to this question is yes, but it depends.
Since women with PCOS are predisposed to hormonal imbalances that affect weight, Cyster’s oftentimes experience weight gain and/or trouble losing weight. So, getting your hormones in check and making lifestyle changes to keep them in a more balanced state can most certainly help Cyster’s overcome weight issues. Especially weight issues can stem from insulin resistance and high cortisol levels.
However, for women with PCOS, hormonal imbalances may not be the only cause of weight gain / trouble losing weight. These issues can also stem from poor diet and exercise, poor mental health (depression, mood swings, anxiety, etc.), and other underlying thyroid issues.
So, while balancing your hormones will more than likely assist with weight loss, it’s possible that the root reason of a Cyster’s inability to lose weight could be stemming from another underlying issue. For more on the answer to this question, click play!
What is Dr. Beth Westie’s 12 Week Challenge?
Dr. Beth Westie’s 12 Week Challenge is a weight loss program for women that promotes sustainable weight loss, without dieting. The program focuses on teaching women how to eat and exercise to maintain a healthy hormonal balance in the midst of constant cyclical hormone fluctuations.
Here are just a few key tenants of the program and how they may benefit women with polycystic ovary syndrome (PCOS).
DUTCH Hormone Test
As an initial part of the program, participants are given a DUTCH Hormone Test in order to gain a comprehensive analysis of their sex and adrenal hormones and their metabolites. This includes stress hormones from the adrenal glands, testosterone levels, estrogen levels, and more.
As a Cyster, it is particularly useful to know this information so that you can make the necessary life changes to get your hormones back on track.
Customized Nutrition & Supplement Recommendations
No two women are the same, as no Cyster’s are the same. Participants in Dr. Beth Westie’s program will receive a totally customized nutrition & supplement recommendation to help balance their hormones.
Women with PCOS oftentimes need supplements to support their immune system, thyroid, and more, but don’t know where to start. Dr. Beth Westie’s customized approach can be a good start point by helping you identify your deficiencies.
10 Fat Burning Tactics for Women
In addition to a customized nutrition plan, Dr. Westie’s 12 Week Challenge also includes a tutorial for 10 different fat burning tactics for women. These include carb cycling, intermittent fasting, protein pacing, and more.
Since women with PCOS often struggle to lose weight, these key exercises may come in handy and help promote a healthier lifestyle. These exercises are specially curated for women and their specific hormone cycles and can help burn belly fat at a quicker rate.
Other program inclusions:
Dr. Westie’s 12 Week Program is so comprehensive, we’ve just barely scratched the surface with our examples above.
Here are some other inclusions that may benefit women with PCOS:
Lessons on seed cycling, detoxing, removing hormone disruptors, fasting, gut health, cortisol, and more
Dr. Beth Westie’s best-selling book is a must-read for women with PCOS. Like we briefly touched on earlier, womens’ hormones not only change as they age, but they cycle every. single. month. So, it’s important for women to understand their bodily cycles and use that information to curate the ideal meal plan and workout schedule.
If you’re interested in learning more about these cycles, as well as hormones and weight loss, we recommend checking out The Female Fat Solution Book. Readers can learn about hormone levels and the nervous system, estrogen imbalance and the thyroid gland, fat cells and processed foods, fatty acids and chemical messengers, and so much more.
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!
