Have you fallen off track during your PCOS journey? Or are you just too overwhelmed to get started?
Our goal today is to encourage you and give you the next steps, whether you’ve been doing well on your journey but need a little push to get back on it OR if you are starting your journey from square one.
In today’s episode, we will help you re-START your PCOS journey towards your health goals!
This episode is for you if:
– You have plateaued in your PCOS weight loss journey
– If you made new year’s resolutions to focus on your PCOS, but need tips to get consistent again
– You haven’t started your PCOS journey yet, and need a simple step by step plan to keep you going
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!
Sonali is an amazing and inspirational Cyster from The Cysterhood! She developed symptoms of PCOS as early as 12 years old but just like many others, was not diagnosed for 10 years.
It wasn’t until later that she found The Cysterhood and truly understood what PCOS was and how to manage it. She currently lives in London and is reaching her health goals step by step with PCOS!
In this episode, Sonali talks about specific dietary changes and supplements that made the biggest impact in her journey as well as practices that have been the most beneficial in her mental well-being.
If you are newly diagnosed or struggling to manage PCOS symptoms, join us in this episode to learn how to approach PCOS and thrive, just like Sonali!
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!
Need naps in the middle of the day? Studies show that women with PCOS are twice as likely as non-PCOS women to struggle with sleep disturbances and 80% have accompanying daytime fatigue.
For this episode, we will be talking about how we can change the quality of our sleep in order to improve our fatigue!
This episode is for you if:
– You struggle with daytime fatigue
– Your PCOS makes it a struggle to even fall asleep
– You need solutions to help you break-up with midday naps for good
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!
Why is it so challenging for women with PCOS to get the healthcare they need? PCOS is just so complex for us to be pushed out of the doctor’s office after only being given a band-aid solution and having so many questions left unanswered.
For this episode, we will be talking about the current state of women’s health and what this means for us with PCOS. We will also give you our tips on how to find the right doctor for you and what you can ask them to get all the labs and resources you need!
This episode is for you if:
– You are still looking for the right doctor to help guide you through your PCOS
– You are frustrated with how short your doctor’s appointments are
– Your last doctor just gave you medication for PCOS but you’re looking for more support
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!
Katie is a fellow Cyster of The Cysterhood and has been gluten and dairy free since June of last year.
Before finding us, she struggled with irregular periods, horrible mood swings, and bloating, as I am sure many of you can relate!
Katie will be sharing her experience with us on how she lost 20 lbs with PCOS, went gluten and dairy free, all while juggling her last semester of college!
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 are continuing our Women’s History Month series with this main event…or MANE event.
For this episode, we will be spilling the tea on PCOS hair. We know that as a woman, hair can be a big part of our confidence and self esteem. Unfortunately, hair loss is one the most difficult symptoms to overcome, so we are here to help you win!
This episode is for you if:
– You think PCOS hair loss in complicated, and you want to learn what is causing it in your own health
– You need all the tips to get your hair growing back naturally so that you can manage this symptom and put a stop to hair thinning!
– You want to hear testimonies of what other Cysters did to get their hair to grow back
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!
What if you could sit down with a doctor who actually specializes in PCOS? What about a doctor who can give you steps on how to get your periods back that doesn’t require birth control?
Cyster, in this episode we got you (and we won’t kick you out of the room earlier than you’d like to!)
For this special Women’s History Month episode, we have Dr. Nirvana Tehranian, a Naturopathic Doctor dedicated to helping women heal from years of adrenal fatigue, gut dysfunction, and weight-loss struggles, to name a few.
This episode is for you if:
– You struggle with irregular periods and want to learn about how to get you cycles back to normal naturally – You are on birth control for you periods, but don’t want to be on it forever
– You want a step by step plan on how to get your period back that is supported by a doctor who specializes in hormonal health
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!
PCOS Stories from fellow Cysters and their TRIUMPHS!
March is Women’s History Month! Today we’re turning the spotlight to the women of our amazing community: the Cysterhood.
For this special episode, we’ll be sharing their raw, unfiltered stories, their challenges overcome, and their triumphs celebrated.
This episode is for you if:
– You find inspiration in hearing about real life before and after stories of other women conquering their PCOS
– You are struggling with weight loss, intertility, managing multiple symptoms, getting rid of your ovarian cysts (or all of the above!)
– You want to know exactly how our Cysters reached their health goals and are now living their best PCOS lives
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!
Life can be so chaotic…a morning routine or ritual can give you a sense of stability to carry you and set the tone for the rest of the day. In this episode, we talk about how to have an ideal morning routine to support your PCOS so that you are thriving the rest of the day!
It’s also our 100th episode of the podcast! We want to take this time to thank each and every one of you for listening every week and supporting this channel. We would not be here without you Cysters!
Tune in to hear our 9 tips on how to start your day off right. Currently running short on time? Need to save this episode for later? We’ve still got you covered! Read on for a quick breakdown of our 9 tips!
Let’s dive right in!
Tallene‘s PCOS Morning Routine
Get a good night’s sleep.
A good morning routine starts with a good night’s sleep. Getting good quality sleep for 6-8 hours each night is key to keeping your stress hormones (cortisol) in check and thus, keeping your PCOS symptoms under control. With that in mind, one of the best ways to promote good sleep is to align your circadian rhythm with the sun, aka get some sunshine in the morning so that your body realizes it’s time to wake up.
Step outside for some sun to help wake you up.
Morning sunshine stimulates the release of cortisol, which is what gives you the energy and motivation to get up and out of bed. As well as to tackle the day ahead. Chronic high levels of cortisol during other parts of the day does not provide the same benefits. In fact, it can adverse effects, especially for women with PCOS. So, to help support your body’s hormone balance, go for a quick morning walk or do some stretches outside. It can help a ton with fatigue and brain fog throughout the rest of your daily routine!
Drink a glass of water.
While you’re enjoying your morning dose of sunshine, grab a glass of water and start drinking. Drinking 1-2 glasses of water in the morning before anything else is an excellent way to rehydrate, break your overnight fast, stimulate your metabolism, and curb early morning hunger pangs.
Spearmint is also known to stimulate the metabolism, which is why we recommend tossing a spearmint tea packet into one of your morning cups of water. Or, you can, of course, enjoy it warm as well. Spearmint can help lower testosterone as well.
Make your bed / tidy up.
Beginning your day by completing an easy, yet very productive cleaning task, can help set you off on the right foot. And believe it or not, it can also help reduce stress throughout the day. Research shows that those who keep tidy and stay organized in both their living and work spaces tend to hold less stress and tension throughout the day, be more productive, and have a more positive and uplifted mood.
Avoid social media.
While there are many benefits of social media, there are also some downfalls. Some of which are that social media can easily consume your time and make you miss out on enjoying your peaceful morning. One second you’re just checking Instagram and the next second it’s time to run out the door. Not to mention, negative social media can quickly swoop in and ruin your morning (although you shouldn’t let it!).
With that said, we recommend avoiding social media in the morning. Rather than scrolling, typing, and texting first thing in the morning, allow yourself to full wake up and enjoy the easy hours of the morning before you are off to the races.
Eat a high protein grab & go breakfast to keep blood sugar stable.
Managing your blood sugar throughout the day is another key element to keeping your PCOS symptoms under control. So, like the old saying goes, breakfast is indeed the most important meal of the day. Especially for Cysters who need to manage their insulin levels!
To avoid causing a blood sugar spike first thing in the morning, opt for a protein heavy grab & go breakfast. Eggs are a great option when it comes to maintaining a healthy PCOS diet. And despite what you might hear, eggs are not a dairy product. Keep the simple bready carbs to a minimum, but feel free to include some complex carbs like oatmeal, avocado, chai pudding, or gluten-free hash browns. More breakfast ideas, here.
Enjoy your breakfast.
It’s so easy to scarf down your breakfast and hit the road. But remember Cysters, this PCOS morning routine is all about enjoying your morning, keeping those stress levels low, and easing into your day with motivation and confidence.
So, don’t run out the door with a breakfast burrito in your hand. Instead, schedule time into your morning routine to sit down and actually enjoy your breakfast. Even it if means waking up earlier. If you have extra time here, you can also enjoy a quick podcast, do some quick journaling, or spend time catching up with your immediate family.
Complete a 10 minute meditation to start your day with stable stress hormones.
Immediately after breakfast, we recommend heading into a 10 minute meditation. Meditation looks differently for everyone, but the main purpose here is to calm your nerves, stable your hormones, and prepare you for the day ahead.
Studies show that meditation can have significant effects on your day, including less feelings of depression and anxiety. Some mediations you can complete include yoga, stretching, breath-work, journaling, manifesting, stating your intentions, and practicing gratitude.
Do something creative and uplifting first.
Lastly, before diving right into your to-do list for the day, do something for you. Something you enjoy, that is fun, uplifting, and motivating for the day ahead. For us, this looks like being super creative, whether that’s creating content, snapping photos, or just brainstorming about new content for our family of Cysters. For you, this should be something you really enjoy and gives you all the positive and productive vibes. Vibes you can carry into your busy day with you!
PCOS Gluten And Dairy Free Meal Plan
A big part of today’s episode was spent discussing our Gluten And Dairy Free Meal Plan, which also includes exercises catered specifically to Cyster’s for our unique PCOS weight loss needs.
Our 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! Download The Cysterhood app for all of my recipes, resources, and workout guides. It’s designed just for women with PCOS and our community is amazing at helping support you on your healing journey!
Cysters, there is no one perfect PCOS morning routine. While this routine might work for you, you might also need to make some necessary changes to better fit your lifestyle, and that is okay. It’s also okay to skip a day and try something new. What’s most important is starting your day off on the right, healthy foot.
So, let’s do this together! If you have any questions or comments about today’s, drop them below – we can’t wait to hear from you!
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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!
Having a significant other while having PCOS can go two ways: either super well with a lot of support or just unreasonably complicated.
In this episode, we give tips on what you can do if your partner isn’t supportive of your PCOS journey (yet!)
You’ll learn how to explain your PCOS diagnosis to your partner for the first time while also being clear of your needs to keep up with your new PCOS lifestyle changes.
This episode is for you if:
– You want to ask your partner for support with your PCOS lifestyle, but are not sure how to start that conversation
– You’ve already spoken to your partner about your PCOS, but need to take it to the next level
– You’re partner hasn’t been supportive of your new health changes and you don’t want it to affect your journey
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!
