Author: Podbean

Are you wondering if you can have a “cheat” day while going gluten & dairy free for PCOS? In this episode, we show you how you can make the PCOS friendly lifestyle your own!

You’ll learn about some common roadblocks with going gluten & dairy free, how to plan and prepare ahead of time, AND how to get more familiar with gluten and dairy free foods!

To get the scoop + hear from other Cysters about their experience with these same exact questions, click that play button above! And for a quick breakdown of what you need to know about gluten, dairy, and PCOS, including a roundup of easy to find gluten & dairy free foods, read on Cysters!

The short answer is: yes, of course! Although we don’t like to call treating yourself a “cheat day”, because it puts a negative connotation on the term.

The truth is: there is no one-size-fits-all fast-track transition to a completely gluten- and dairy-free diet. So, take your time, start one meal at a time, and keep us updated along the way. For more tips on getting started, click play above!

The key to starting and maintaining a gluten and dairy free diet, however, is consistency. Whether you’re going 100% gluten and dairy free, or just 50%, the key is sticking to your goals and cutting as much gluten and dairy as you can. Once you see the positive effects your new PCOS diet has on your PCOS symptoms and your overall quality of life, you will gain the motivation you need to stick to it. Plus, your body will thank you later.

If you’re not ready to take on this challenge alone, considering joining the Cysterhood. There, you will gain access the largest community of PCOS women, learning to reverse their symptoms and lose weight, gluten and dairy free.

Gluten- And Dairy-Free Diet Plan

Going gluten- and dairy-free can be intimidating, but it doesn’t have to be! There are so many alternatives to your favorite dairy and gluten products—it’s all about finding the ones that work for your personal taste and cooking methods. Here are some of the best alternatives to common gluten- and dairy-products.

Common Gluten Products & Alternatives

• Bread: Gluten-free bread (rice, almond, or oat flour-based)
• Pasta: Chickpea pasta, lentil pasta, rice pasta, quinoa pasta
• Flour (wheat): Almond flour, coconut flour, rice flour, certified gluten-free oat flour
• Cereal (wheat-based): Gluten-free cereal (corn-based, rice-based, or oat-based with GF label)
• Crackers: Seed-based or nut-based gluten-free crackers
• Baked goods (cakes, cookies, muffins): Use gluten-free flour blends or pre-made GF versions
• Soy sauce: Tamari or coconut aminos

Common Dairy Products & Alternatives

• Milk: Almond milk, oat milk, soy milk, coconut milk, or rice milk
• Butter: Vegan butter, coconut oil, olive oil
• Cheese: Vegan cheese (cashew-based, soy-based, or coconut oil-based)
• Yogurt: Coconut yogurt, almond yogurt, soy yogurt
• Ice cream: Non-dairy ice cream (almond milk, oat milk, coconut milk, etc.)
• Sour cream: Vegan sour cream (typically cashew or coconut-based)
• Cream cheese: Dairy-free cream cheese (tofu or nut-based, like Kite Hill)
• Milk chocolate: Dark chocolate

If you’re still worried it’ll be hard not to eat gluten or dairy, I want to share an example day of meals via The Cysterhood app. These meals all use entirely dairy- and gluten-free foods and ingredients that instead prioritize healthy fats, protein, and other PCOS-healing nutrients. As a PCOS dietitian, I want to do everything I can to make it easy to start eating well and stick with it. (That said, one cheat day won’t hurt!) Here’s what your daily meals could look like with The Cysterhood app:

• Breakfast: Apple Pie Breakfast Quinoa Bowl
• Lunch: Air Fryer Chicken Fajitas with Rice and Guacamole
• Dinner: Buffalo Chicken Pizza
• Snack: Hot Chocolate Cookies and Frozen Coconut Raspberry Mocktail

Sounds pretty great, right? Eating a gluten- and dairy-free anti-inflammatory diet for PCOS doesn’t have to be restrictive—it needs to be strategic! If you want more PCOS-friendly meal ideas, check out my 7-Day PCOS Diet Plan.

Gluten And PCOS

Gluten is the general term used to describe a variety of proteins found in like wheat, rye, and barley. Although gluten is a common ingredient in many foods, it could be wreaking havoc when it comes to chronic inflammation.

Since many women with PCOS already deal with higher inflammatory markers that may cause existing PCOS symptoms, this additional inflammation may trigger even more negative side-effects. These include bloating, fatigue, upset stomach, hormonal imbalances, leaky gut syndrome, and more. It also puts a much larger strain on the already compromised immune system, making it harder for the body to ward of viruses, colds, and flu.

Cyster’s can benefits from a gluten-free diet for two main reasons:

1 – Consuming less gluten means less chronic inflammation.

2 – Foods that are naturally gluten-free tend to be lower on the glycemic index. This means improved insulin resistance and better blood sugar levels (also known as blood glucose levels).

It is important to note here, that gluten-sensitivity and Celiac Disease are not exactly the same thing. To read more about Celiac Disease, click here.

Dairy And PCOS

Consuming dairy products like milk, butter, and cheese is known to increase insulin levels in the body. For women with PCOS who already struggle with insulin resistance, this can trigger even more symptoms of PCOS.

Women with PCOS who are also lactose intolerant are at an even higher risk for developing additional negative side-effects when consuming dairy. These negative side-effects include inflammation, bloating, upset stomach, acne, trouble with weight loss, leaky gut syndrome, IBS, and more.

A dairy-free diet can be beneficial for Cyster’s by reducing chronic inflammation and reducing insulin levels in the body.

Gluten And Dairy Free Food List

It’s easy to slip back into old habits when you’re not familiar with gluten and dairy free foods. What do you purchase? What is safe to eat? Cysters, we’ve got you covered! Here’s a list of some PCOS-friendly gluten and dairy free foods, starting with the foods that are naturally gluten-free.

+ Fruit

+ Vegetables

+ Meat and poultry

+ Fish and seafood

+ Beans, legumes, and nuts 

+ Quinoa 

+ Rice 

+ Nut flours

Now, here are some gluten-free / dairy-free alternatives that can help replace those items you love, but had to cut out.

+ Nut milks (cashew, almond, coconut, etc.)

+ Non-dairy cheese

+ Plant based oils

+ Tofu

Worst Foods For PCOS

As a Cyster practicing a gluten and dairy free diet, it can be really stressful always wondering “what can I eat?”. If focusing on everything you can eat seems like too much, try focusing on what you can’t eat. Fortunately, the list of what you can’t eat is much shorter than the list of what you can eat!

Here’s a quick list of the worst foods for PCOS:

+ Processed meats like sausages, hamburgers, and hot dogs

+ Refined (simple) carbs like white bread, pasta, and pastries

+ Processed food like cakes, candy, and ice creams

+ Sugary drinks like soda, processed juice, and energy drinks

+ Fried foods including fast foods and foods made at home

+ Alcohol

+ Caffeine

Don’t beat yourself up over a “cheat day”. Enjoy it! Then, get back on track!

More questions on gluten and dairy and how they might be affecting your quality of life with PCOS? Drop them below! We’re here for YOU!

Happy PCOS Awareness Month Cysters! As part of spreading awareness and giving more tools & resources to the community, we are partnering with Ovasitol for a special September offer. Anyone who orders Ovasitol with our PRC code (292660) will receive a 2 week free supply of Ovasitol + 2 weeks free in The Cysterhood! Offer only available in September!

Join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free!

Instagram: (@PCOS.Weightloss) & (@A.Cyster.and.Her.Mister)

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!

Are those with PCOS more prone to cavities? What about bad breath? In this episode, we uncover the connection between PCOS & Oral Health! 

You’ll learn why women with PCOS are more susceptible to periodontal disease and what you can do to prevent it!

Read on for a breakdown of the most important information you can gain from this episode. Then, click that play button above to fill in blanks & hear from Cysters’ just like you!

If you’re a woman with PCOS that is also struggling to maintain good oral health, listen up, because this one is for you. Up until this point, you might have categorized PCOS and dental health as separate, unrelated health issues. But as it turns out, there is a strong connection between PCOS and Oral Health. Let’s discuss!

Does PCOS cause dental problems?

The answer is: yes and no. While there is minimal research that points to PCOS as the root cause of dental problems (pun intended), it is clear to see that PCOS may contribute to and / or worsen dental hygiene. The most common dental issues that Cyster’s face include: bad breath, swollen / sore gums, cavities, tooth decay, gum disease, gingivitis, and poor mouth pH / good bacteria content.

What causes gum disease & gingivitis in women with PCOS?

Insulin Resistance

Insulin resistance begins in the mouth, specifically with your saliva. When blood sugar is poorly managed and the body is experiencing chronic high insulin resistance, your saliva will begin to secrete excess sugar. This can have the same affect on your teeth as consuming lots of candy on a regular basis. More bad breath, more cavities, and more gum inflammation, and eventually gum disease.

Inflammation

Like PCOS, gingivitis is an inflammatory condition. This brings to light two major points.

The first is that gingivitis causes increased chronic inflammation in the body. This is important for women with PCOS because inflammation in the body is triggering to the immune system. And symptoms of PCOS are more likely to flare-up when an immune response has been triggered. Thus triggering even more chronic low grade inflammation. A vicious cycle.

The second main point here is that women with PCOS are already dealing with a compromised immune system. In other words, your immune system is probably already working on something else PCOS-related. So, it is likely that your body isn’t being as productive and efficient as it could be at protecting your oral health and healing your oral inflammation.

Hormone Imbalance

Polycystic ovarian syndrome (PCOS) can have serious affects on your hormone levels. This is especially true when it comes to sex hormones, as many patients with PCOS suffer from high oestrogen, low progesterone levels (aka oestrogen dominance). This hormonal imbalance can affect the pH levels in your body, including inside your mouth.

Stay with me here. Now, when the pH inside your mouth if out of whack, certain bacterias grow more / less and certain bacterias die off. This imbalance of good and bad bacteria can then lead to inflammation, gum disease, and gingivitis.

Poor PCOS Management

Uncontrolled metabolic disorders like hypothyroid and type-2 diabetes are a leading risk factor for gingivitis. The same can be said for polycystic ovarian syndrome. Poor management of these diseases may cause symptoms like chronic high blood sugar, inflammation, insulin resistance, and even mental health issues that cause lack of good dental hygiene. All of which can contribute to dental issues.

Poor Dental Hygiene

Last, but definitely not least, we have poor dental hygiene. As women with PCOS, we are already more susceptible to oral health issues for all the reasons mentioned above. This means that maintaining good dental hygiene is even important. This includes brushing your teeth twice a day, flossing, investing in a mouth wash for oral health, and staying on top on your dentist appointments.

Why are women with PCOS more susceptible to oral health issues?

Women with PCOS are more susceptible to oral issues for a wide variety of reasons, the most important of which are mentioned above. Still, here’s a quick list of the ways PCOS may be affecting your oral health:

• Insulin Resistance
• Inflammation
• Hormone Imbalance
• Poor PCOS Management
• Poor Dental Hygiene

And here are some other factors that may also be contributing to your oral health issues:

• Unhealthy Diet
• Genetics
• Excessive Smoking / Drinking
• Regular Contact with Certain Chemicals
• Lack of Energy/Motivation to Maintain Hygiene

What can women with PCOS do to fight oral health issues?

Manage your PCOS symptoms.

Since many PCOS symptoms – insulin resistance, hormone imbalance, inflammation – can contribute to oral health issues, getting your symptoms under control can make a big difference in your overall oral health. Click here for a list of ways you can naturally manage your PCOS symptoms.

If lifestyle change and natural management isn’t cutting it, we recommend speaking to your healthcare provider about Ovasitol.

Try Ovasitol

Ovasitol is one of our favorite supplements when it comes to management of our PCOS symptoms. Ovasitol has shown great success at promoting menstrual regularity, reducing insulin levels, regulating and restoring hormone balances, improving quality in ovulation, and restoring normal ovarian function to women.

Practice good dental hygiene.

• Brush after breakfast and dinner.
• Floss on a regular basis.
• Consider a mouthwash for oral health.*
• Consider oil pulling.

*Some mouthwash contains good bacteria-killing ingredients, as well as endocrine disrupters. Instead of choosing a regular mouthwash, we recommend Dr. H & Co.

Get your daily dose of calcium & vitamin D.

Calcium and Vitamin D are essential for strong bones and teeth. So, you can help ensure good oral hygiene by getting your daily dose of these essential nutrients each and every day. For more information on recommended daily values of these nutrients, as well as where to find good sources, click here ( calcium ) and here ( vitamin D ).

Reduce chronic inflammation.

Reducing chronic inflammation goes hand in hand with managing PCOS symptoms and maintaining good oral health. Identifying possible inflammatory triggers and working to prevent them will not only help prevent inflammation that leads to oral health issues, but it will give your immune system the bandwidth it needs to heal those oral health issues.

Okay Cyster’s that’s a wrap. For more on all things PCOS & Oral Health, click the play button above!

Join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free!

What’s Your PCOS Type? – Take the quiz!

Ovasitol: 15% OFF prc code 292660

Vitamin D: Thera-D® Vitamin D Supplements 15% OFF prc code 292660

Lab kits to help you find the root causes of your PCOS!

—

LET’S CONNECT:

Website: https://PCOSweightloss.org/

Instagram: http://bit.ly/PCOSweightlossIG

Tik Tok: https://vm.tiktok.com/ZMJC2EE26/

YouTube: https://www.youtube.com/c/PCOSWeightLoss

Pinterest: https://pin.it/5ddl5Uu

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!

Have you heard of Cysters going vegetarian to treat their PCOS? Us too. So in this episode, we look at the health benefits of the vegetarian diet for PCOS as well as the drawbacks associated. Some topics we cover include: tips to make a vegetarian diet PCOS friendly, vegetarian diet studies, and of course, we read other Cysters’ experiences!

If going vegetarian for PCOS is intriguing to you, stick around, because we’re also going to break down this episode for you guys below. We’re going to talk pros, cons, and what going vegetarian could mean for you. But, let’s be honest, there’s nothing like the real thing. So if you want the FULL DEETS, click play now!!!

For women with PCOS, going vegetarian can be a great way to achieve weight loss goals, ensure you’re consuming plenty of vitamins and minerals, reduce the amount of processed and unhealthy foods you consume overall, and more. But, believe it or not, there are some possible evidence based drawbacks. Let’s discuss, Cysters! 

Benefits Of A Vegetarian Diet For PCOS

You consume plenty of vitamins and minerals. 

Practicing a vegetarian diet allows you to consume a lot of nutrients from fruits and veggies. Think vitamin B6, vitamin b12, vitamin C, potassium, magnesium, phosphorus, beta carotene, fiber, and all the wonderful things that come from vegetables. These nutrients can help replenish the nutrients that have been stripped from you by medications like birth control and Metformin. As well as reduce inflammation and support a healthier gut and mind. 

P.S: Consuming a healthy amount of plant-based fiber each and every day is one of the best ways control blood sugar. But remember that too much fiber can contribute to bloating, symptoms of IBS, and more. So keep a healthy balance of fiber intake.

You consume more estrogen reducing foods. 

A vegetarian diet can be a fabulous combination of foods that pull out excess estrogen, like a mixture of cruciferous vegetables, for example. Cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, and so on. Since excess estrogen can cause irregular periods, unwanted hair growth, and acne, a vegetarian diet is the perfect way to ensure you’re consuming plenty of these PCOS fighting foods. 

You consume less processed foods overall.

When you’re a vegetarian, there are simply less processed food options out there. Especially if you are on a plant-based diet – almost more like a vegan diet leaning vegetarian. Since there are less vegetarian fast food and junk food options available, you’ll consume less processed food overall. This means less empty carbs, less blood sugar spikes, less saturated fats, and less sugar. 

Risks Of A Vegetarian Diet For PCOS

You may struggle to consume enough protein.

For people with PCOS, consuming plenty of protein each and every day is non-negotiable. It’s important for weight control as well as to prevent prediabetes and type 2 diabetes. Low protein can even contribute to certain PCOS symptoms like fatigue, difficulty losing weight, low muscle tone, intense cravings, and even hair loss.

The thing is, plant-based protein doesn’t quite square up to animal protein. Meaning it just doesn’t go as far in the body. And tons of plant-based protein you see in stores are made of soy. A product that many Cyster’s find triggering to their PCOS symptoms. To learn more about this, click that play button above! 

But the point is, there is less protein readily available for the body when practicing a vegetarian diet with PCOS. So, be sure to supplement this by consuming plenty protein-rich plant sources. These include beans, lentils, nuts and seeds, dark leafy greens, and more. Or, plan to keep a PCOS-friendly protein powder nearby. 

You may be consuming more GMOs. 

Speaking of soy, soy products like tofu are usually loaded with genetically modified organisms (GMOs). GMOs are known to be endocrine disruptors, which is something you don’t want to play with when you have PCOS, which already disrupts the endocrine (hormone producing) system. Insulin resistance / impaired insulin sensitivity are tied to the endocrine system, as well as our reproductive hormones which affect tons of other systems in the body as well. To avoid this, seek out GMO-free food products.

You may struggle to consume enough healthy fats and iron. 

Healthy omega-3 and omega-6 fatty acids, as well as iron, are most commonly found in meat. So like with protein, you will need to ensure that you’re getting these essential nutrients elsewhere. Like in other foods or with a doctor-approved supplement. More on supplements for PCOS, here and here.

You may end up consuming more carbs. 

When you become vegetarian or if you just dabble in the vegetarian game, you might think you need more carbs – like potatoes, pasta, etc. – to fill the void in your diet. This is where the vegetarian diet can become unhealthy pretty quick. Because, in reality, the point of the vegetarian diet is to opt for more veggies and fruits, and less simple carbs overall. Why? Because simple carbs are much higher on the glycemic index.

How do you avoid this? I’ll tell you. Instead of going for simple carbs like white rice or pasta, choose brown rice, quinoa, or a sweet potato. More on carbs & PCOS, here.

PCOS Vegetarian Diet

Prioritize high-protein plant foods

Protein is essential for managing PCOS, especially for blood sugar balance, energy, and weight control. Your body doesn’t absorb plant-based protein as efficiently as animal protein. So, you need to be more intentional with your protein intakes. Focus on foods like lentils, beans, quinoa, nuts, and seeds. You can also add a Crave Control Protein Powder to meals if needed.

Build meals around non-starchy vegetables

Vegetables should be the foundation of your meals. They’re essential to any balanced diet, but especially to a vegetarian diet. Non-starchy vegetables like leafy greens, broccoli, and Brussels sprouts provide fiber, vitamins, and antioxidants that support hormone balance, gut health, and inflammation. They also help you feel full without spiking blood sugar.

Choose low-glycemic carbohydrates

Not all carbs are created equal. Simple carbs like white rice and pasta can spike blood sugar and lead to energy crashes. Instead, choose slower-digesting options like quinoa, brown rice, and sweet potatoes to keep blood sugar and insulin levels more stable.

Include healthy fats with every meal

Healthy fats slow digestion and prevent blood sugar spikes. Add foods like avocado, olive oil, nuts, or seeds to your meals to stay full longer and reduce cravings throughout the day. 

Limit processed vegetarian foods

Not all plant-based foods are healthy. This is a common misconception! Many vegetarian diets rely heavily on packaged or processed foods, which can increase inflammation and disrupt blood sugar balance. Stick to whole, anti-inflammatory foods like vegetables, legumes, nuts, seeds, and whole grains whenever possible.

Be mindful of soy intake

Soy is a common protein source in vegetarian diets, but it doesn’t work for everyone. Some women find it triggers symptoms or doesn’t sit well hormonally. If you include it, keep it moderate and choose non-GMO options when possible. To learn more, read our post on soy and PCOS. 

Watch portion sizes of grains and starches

It’s easy to lean on carbs to feel full, but too many refined carbs can spike blood sugar and lead to crashes. That’s often what drives fatigue, weight gain, and cravings later in the day. It can even worsen hormonal imbalance and metabolic health (think insulin levels and blood pressure). Instead, build your meals around protein and non-starchy vegetables, and keep grains and starches as a smaller, balanced portion on your plate.

Stay consistent with balanced meals

Consistency plays a key role in managing PCOS symptoms. Build balanced meals with protein, carbs, and fats to keep energy steady and prevent blood sugar swings. Eating regularly throughout the day also helps reduce cravings and prevents overeating later on. The more consistent your meals are, the easier it is for your body to regulate insulin and support hormone balance.

PCOS Vegetarian Diet Plan For Weight Loss

The Cysterhood app has lots of vegetarian (and vegan) options that I’ve specifically curated for the unique needs of a PCOS body. These meals are nutrient-dense, high protein, and delicious enough to satiate your cravings without compromising your health goals. 

Once you download the app, use my handy meal planner to set up your vegetarian diet plan for the week! To make it super easy, I’ve made a template you can follow:

Day One: 

• Breakfast: Apple Pie Protein Smoothie 
• Lunch: Cajun Tofu Bowl 
• Dinner: Harvest Bowl with Pumpkin Dressing 

Day Two: 

• Breakfast: Sun-Dried Tomato and Spinach Frittata 
• Lunch: One Pot Mushroom Pasta 
• Dinner: Acorn Squash, Chickpea, and Plum Sheet Pan Dinner

Day Three: 

• Breakfast: Key Lime Chia Pudding 
• Lunch: Cauliflower Shawarma with Green Tahini Bowl
• Dinner: Air Fryer Sweet Potato Fries with Air-Fried Eggs 

Day Four: 

• Breakfast: Everything Bagel Avocado Toast 
• Lunch: Egg Salad Sandwich 
• Dinner: Vegan Bowl with Red Pepper Sauce 

Day Five: 

• Breakfast: Peanut Butter and Jelly Overnight Oats
• Lunch: Red Curry Lentil Soup 
• Dinner: Fall Harvest Pizza (No Turkey Sausage) 

Day Six: 

• Breakfast: Chocolate Waffles 
• Lunch: Air Fryer Egg Bites
• Dinner: Cabbage and Bean Soup

Day Seven: 

• Breakfast: Raspberry Lemonade Chia See Pudding
• Lunch: Miso Mushroom Bowl 
• Dinner: Asparagus Egg Bake

*If you’re looking for vegan options that contain no animal products, navigate to the vegan-friendly category of the recipes tab. 

Will you try going vegetarian for PCOS?

Okay guys, that was the skinny on this episode. Definitely listen to this episode through and through, especially if you want to hear more about this topic. Dig deeper into what becoming a vegetarian might mean for you and your PCOS symptoms!

LASTLY, I just want to just remind everyone that the bottom line is: there’s no one size fits all diet that works best for everyone with PCOS. And in our experience, majority of women have felt better eating meat from protein, like meat, fish, poultry. But, of course, we still know a lot of women who still feel amazing by being vegetarian as well.

So, make the decision for yourself & let us know how it goes in the comments below! Also, feel free to drop any questions you might have! More on how to join the Cysterhood & connect with us below! 

What’s Your PCOS Type? – Take the quiz!

Lab kitsto help you find the root causes of your PCOS!

—

LET’S CONNECT:

Website: https://PCOSweightloss.org/

Instagram: http://bit.ly/PCOSweightlossIG

Tik Tok: https://vm.tiktok.com/ZMJC2EE26/

YouTube: https://www.youtube.com/c/PCOSWeightLoss

Pinterest: https://pin.it/70SIHtk

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!