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!
Your intestine is the first entry point for nutrients that your body needs to function. Without a healthy gut, your response to other treatments for PCOS may not be what you are expecting!
You’ll learn how poor gut health can manifest in different ways such as headaches, mood swings, fatigue, cravings, metabolic dysfunction, and more!
What causes leaky gut? We discuss the impact that gluten has on intestinal permeability and how it can lead to an overactive immune system creating an inflammatory state in your body!
How do we treat it? You’ll learn steps you can take today including exercise, treatments available, supplements, and more!
What is Gut Health?
Gut health refers to the overall well-being and proper functioning of the digestive system. It has to do with maintaining diverse bacteria, proper absorption of nutrients, healthy digestion, and a strong gut barrier.
Good gut health is SO important for your overall health! It can impact everything from digestion and immunity to mental health and cognitive functioning! However, bad gut health can cause a lot of PCOS symptoms like:
Bloating
Gas
Abdominal pain
Constipation
Diarrhea
Irregular bowel movements
Good intolerances
Fatigue
Mood issues
Skin problems
Weight gain (and trouble with weight loss)
Autoimmune conditions
Nutritional deficiencies
Weakened immune system
Joint pain
Sound familiar? If so, you may have poor digestive health! Taking care of your gut can help you feel your best and live symptom free!
How Does Gluten Affect Gut Health?
Gluten can be devastating to the gut for lots of people—especially women with PCOS. (This may be because PCOS could be an autoimmune disorder like celiac disease is an autoimmune disorder.) There are varying degrees of celiac gluten sensitivity, but essentially the protein in gluten called gliadin can trigger a number of issues. PCOS and gluten just don’t mix well!
It can prompt an inflammatory response in the digestive system, disrupt the gut barrier, and worsen gut bacteria balance. The gut issues caused by gluten can contribute to a lot of PCOS symptoms!
How to Improve Your Gut Health
Exercise regularly.
One of the most important things to your gut health is exercise! Though there are lots of things that can help your digestive system, exercise is essential. Exercise produces a fatty acid called butyrate that nourishes your gut lining, reduces inflammation, promotes the growth of good bacteria, and strengthens the gut barrier to ensure toxins don’t leak into your bloodstream. One of the reasons you feel so good after exercise is because of how much it helps your gut!
Take the right supplements.
L-Glutamine and probiotics are good to consider to improve your gut health! L-Glutamine can be helpful after meals to support good digestion, strengthen the gut lining, and boost immunity. You can get L-Glutamine in capsules or even in powders to mix in with your meal-time drinks!
As Sirak and I discussed in the episode, the overall goal for gut bacteria is diversification. So, the more stains of bacteria, the better! Choosing probiotic-rich foods and taking a high-quality probiotic that includes plenty of bacteria strains can do wonders for your gut health.
As a rule, drinking water is pretty much good for every part of your body. Staying hydrated can help maintain the proper balance of fluids and bacteria in the digestive system, relieves constipation, and promotes regularity!
Manage stress levels
Stress can trigger lots of digestive issues. First of all, stress can cut off communication from your brain to your gut, causing cramps, stomachs, and bowel movement issues. Stress can also make your gut more sensitive to inflammatory foods and cause bacteria imbalances in the gut microbiome. Maintaining stress is a great way to support your gut health goals! (Psst . . . regulating stress could help with other PCOS symptoms too!)
Consider cutting gluten and other inflammatory foods.
As mentioned, when you eat gluten, it can cause lots of problems for the gut. One of the biggest issues is the fact that gliadin, the protein and gluten, can weaken the permeability of the gut barrier. When that barrier weakens and the tight junctions of the small intestines loosen, it can allow for toxins to leak into the bloodstream (leaky gut syndrome.) To prevent this, and improve digestive health, I recommend you try going on a gluten-free diet for 30 days to see how you feel! (Here’s how to know what’s a gluten-free food, so you can at least be avoiding gluten.)
Though gluten is the big one that can cause gut issues, it’s not the only food sensitivity out there! Get food sensitivity blood testing to help you understand what foods may be negatively affecting you. Cutting out gluten and other food sensitivities can encourage BIG improvements in your overall well-being!
Talk to a professional.
At the end of the day, talking to a professional is the best way to find a gut health improvement plan that fits you and your goals. Talk to your primary care physician about a referral to a gastroenterologist for next steps.
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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!
What are the biggest challenges with creating PCOS friendly meals that your partner also enjoys?
In this episode, we share how you and your partner can make mealtime a little easier, both for the experience (because this is like a bonus date night!) and also for your PCOS journey.
You’ll learn how we manage meal prepping and grocery shopping and how you and your partner’s meals can help towards your PCOS health goals.
This episode is for you if:
– You don’t have a lot of time and energy after work to cook PCOS friendly meals for you and your partner
– You want tips on how you and your partner can get started on cooking for your PCOS journey together
– You want to hear stories of how other Cysters and their misters navigate meal time successfully
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!
If you don’t know where to begin on your PCOS weight loss journey, you’ve come to the right place!
On today’s episode, we’ll be discussing the 4 PCOS types that drive symptoms like weight gain, hair loss, acne, belly fat and more. Knowing your PCOS type will empower you to get to the root cause of your symptoms so you can find the right treatment that works for your body.
You’ll learn the difference between Insulin Resistance, Adrenal Fatigue, Inflammatory and Thyroid related PCOS, alongside important steps to manage each PCOS type!
This episode is for you if:
– You struggle to lose weight with PCOS
– You don’t know where to begin on your PCOS weight loss journey
– You don’t know what labs to get done
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!
Calling all the PCOS girlies! With Valentine’s day coming up and many Cysters celebrating Galentine’s with their girl gangs, we want to help you enjoy the holiday even with PCOS.
In this episode, we show you how you can celebrate Valentine’s with a PCOS twist either as the host of the Galentines party or as a guest at a potluck.
You’ll learn how to host a fun and festive Galentine’s Day party while keeping PCOS in mind, tips for navigating potlucks and managing your symptoms, and self-care gift ideas and activities to show yourself and your friends some love.
Tallene also shares one of her favorite, easy PCOS-friendly mocktail recipes you can share with your friends!
This episode is for you if:
– You’re looking for hosting a Valentine’s day party for your girls and want to make it PCOS friendly
– You’re interested in our top tips for enjoying potlucks that may not have GF/DF options
– You’re in need of a PCOS Valentines Day gift guide for others (or to share with your loved ones)
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!
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!
