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!
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All right, babe. Let’s take a moment to correct our posture. Take a deep breath and have some pure spectrum CBD. Sure. Hey Cysters CBD can help with acne inflammation, anxiety asleep, and so many other PCOS symptoms. I personally take it throughout the day to help keep my stress hormones nice and low. Not to mention I sleep like a baby every night and I don’t wake up fatigued at all.
Now open your mouth, please. So I can give you a serving. Now, hold it for 60 seconds. Head over to pure spectrum cbd.com and use the code, THECYSTERHOOD one word for 10% off. Can I stop now? Nope. You got 30 more seconds. Did You hear about that sister who took Obasi tall and finally got her period after a year of not having one.
Incredible. I see those kinds of messages on Instagram a lot. How does that even happen? Well,
And NASSA tol this ratio is similar to the ratio that should be found in the body. But with women like me who have PCOM, this ratio is often imbalanced. So taking alas tall can be super effective in treating insulin resistance, starting from the root of the issue. Awesome. It tastes like nothing. So just warn me when you put it in a cup.
So I don’t drink it. You Got it. BU check out the link in the description to get 15% off your order. Doctor Tie in something about Migos. It just gets me going. I mean, crop top crop, bad and bougie my middle name going forward, please. Middle name, Sedaka barren, bougie collegian. Let me fix her. Our next dog should be named bad and bougie bad.
And then bougie. True Dog. Yes, we get one big dog, small dog. The big one is they embed the smaller bougie reflecting of us maybe in some way or another. I don’t know. Maybe I’m the bougie one. Maybe you’re the bad one. Who knows? Oh, that’s a good way of looking at it. I like it.
But yeah, our previous dog was named wheezy after the greatest rapper of all time. Little Wayne, let me know if you disagree, but I think it’d be a good to continue with another, you know, wrap dual now battery. Oh, rap duo, Salt and pepper. It’s bad and bougie. We have our options. Well, on another note,
sisters, Welcome to the new studio. I’m just looking right at your face. Now this is how we’re starting the podcast. We’re going pretty hardcore right now, looking at each other in the eyes. I don’t know. What’s what’s about to happen next. We’re about to kiss each other or hug. I don’t know if everyone can see, we are basically developing the studio,
the new studio it’s becoming better and better. Now we’ve rotated the table. You have a better view. Tie-in was kind of complaining about her side profile, her nose. Listen, I have that Armenian nose happening and I don’t like profile pictures of the side angle. Welcome to episode of side profiles. Perfect Knows. Hopefully our child gets it from you.
God knows I’ll be morphed. So you’ll ruin these good genes, but welcome to our new studio scissors. If you haven’t seen it before, we are basically in the progress of making it better and better. We switched out our bedroom and our office to give it this new vibe. It was getting really hard to do a podcast episode from the couch. We talked about it before the couch basically sucks you in like you’re about to watch TV closes up your throat does not allow you to talk comfortably,
but now we’re, we’re almost there. We fixed up the sign girl. You got to go on YouTube and see, I put all these cute greens all over it with my mom and sister. And it’s really a vibe right now. Mine was so ugly before you made the proper adjustments. You put these green things around it and it makes it like a million times better.
I can’t even say how much, but I was Thema throwing it away. That’s all bad. It was. But now it’s so much better. And now we just need to get the stools. I had a little bit of a issue with this sister. So while I was on a trip with my, with my friends, tie-in was going to get the stools.
Like, barstools that adjust uptown. I come back, oh, where’s the stools two week back order. Do you Know? Not even adjustable how hard it is to buy anything these days. Like by the time it ships and you get what you want and the color you want. It’s three, six months. I mean, the table that We wanted here was like this beautiful wood table.
And it was back-ordered until may. And obviously right now, when we’re doing all this, it was middle of January. Now it’s February. But when we’re ordering stuff, there’s no way I’m going waiting five months to get a table for the studio. Maybe in the future, once it opens back up, we’ll like, get it in and replace this one.
But yeah, like tie-in said, everything is pretty hard, but I just wanted an adjustable bar. You know what, instead, if I can just say one thing and one thing only, you got a static one who doesn’t move at all, Know what we’re just going to have to see how it goes. And if you don’t like it, we can look for other ones.
So just relax. Okay. Okay. That’s right. There is. You can always return. That’s true. All right. So welcome to the episode today. We’re going to talk about a very, very important topic for PCs that it probably, I feel isn’t talked about enough and that is gut health and P C O S. Honestly, when you talk about leaky gut,
a lot of people don’t know what you’re talking about, but naturopathic doctors have been talking about this for years. It’s just that traditional medicine always kind of discounted it. And, but we now have evidence that leaky gut is actually thing it’s known as intestinal permeability. And it’s in the books now. Yeah. And not just that and not just with PCs,
like the whole research on gut, but gut bacteria, gut biome is now becoming more and more prevalent. It’s just in the last 10, 15 years that there’s been a lot of discoveries that has to do with gut bacteria and importance. This has on your immune system, your brain function, your physical abilities, energy levels so much more. So it’s actually becoming a very important sector in all of the health,
not just, yeah, Not addressing your gut health can really exacerbate
And so just to give it a little description of what we’re talking about, so the gut biome, your gut bacteria, what is that meat? So your gut bacteria is composed of good bacteria and bad bacteria. You want more of the good bacteria so that you have a healthy, let’s just say, quote-unquote ecosystem happening in your gut. And this basically this healthy ecosystem helps you to want digest food.
It gives yourselves more energy and it’s able to basically transport food, food, better digest, all that stuff. It really sort of nutrients. Yes. And we’ll talk about the side effects of what happens when you have more of the bad bacteria or when you don’t have enough of the good bacteria, because we really important, the most important thing when it comes to gut bacteria,
is that you want it to be diverse. The more diverse your gut bacteria. Usually the more healthier it is. So when it, when that’s not the case, things like leaky gut can happen where basically the bad bacteria or the fecal matter, that’s going through the intestines and things like that can basically permeate into the bloodstream. And basically your body is now can absorb a lot of that dangerous bacteria and things like that.
So this gut bacteria really performs a very important barrier. We’ll talk about how all this works, but it’s basically why it’s so important. Yeah. And jumping off of, from where you said small intestine is where a lot of biochemical reactions and a lot of nutrients are absorbed from there. And it has tight junctions that prevents the toxins and undigested food to get into your bloodstream prevents that.
So it’s supposed to be impenetrable, but, but recently a researcher named Dr. Ellis Alessio Fasano, she discovered zonulin. So the only, this is the only known protein that regulates the tight junctions between the intestinal cells. So when it’s released excessively those tight junctions loosen up and allow content to get into the bloodstream. And then the immune system is activated and it creates an inflammatory state and inflammatory response.
And then we know that with PCLs when you have a lot of inflammation, it, it affects our stress hormones and causes a stressful state as well. And just, you know, and then the stress causes blood sugar problems. So see how it trickles down with that leaky gut, the effect that it has on our bodies. Absolutely. So by the way,
I I’m loving the way we’re doing this podcast. I feel looking at me, I’m not gonna lie. It’s making me talk a lot better, speak a little bit easier, but no, I really like, I feel so much more smoother in the way I’m talking more clearheaded. This is great. All right. Okay. So what causes this leak you got?
What are we talking about here? Go Luton sisters. When we eat gluten, a component in gluten called gliadin is exposed to the intestinal cells and causes us to release zonulin. And that loosens up those tight junctions and the gliadin gets through into the bloodstream causing the inflammation, the immune system reaction. But everyone has a different ability to recover from gliadin exposure.
So some people may have celiac disease and it would take longer for their auto-immune reaction to subside. But then some people are just sensitive to gluten, slightly sensitive, very sensitive, and it can affect their ability to recover from it. So what’s happening babies, my mic. Okay. I’m sorry. You’re not Talking directly into the mic. You’re talking to the top of the mic.
So I’m just worried that sound might not pick up as clearly, or it might not be as loud causing me to do some audio engineering work that maybe I didn’t have to do with you clearly. I’m just kidding. But if did you have to try to talk clearly? So the, the sound volumes are all good. That was all my gluten tangents.
I’m sorry, babe. Sorry. So what I was saying is some people are very sensitive and we would consider that gluten sensitivity, some people are a slightly, and some people have celiac disease, which is just extreme sensitivity. So that being said highly recommend cutting out gluten to see how your gut feels after 30 days of trying It. And of course,
it’s not just gluten that can impact basically your gut bacteria, gut biome. There’s obviously different kinds of foods that can be a quote unquote, toxic to your gut bacteria. We’ll get more into that later. But think if you’re having like a lot of sugar, even like artificial sweeteners that have been shown to basically affect the gut bacteria in your stomach. Yeah.
I mean, you know, how do you know if you have this problem? Like what are some of the symptoms, basically headache, moodiness, fatigue, carb cravings, nutrient deficiencies, and it all leads to metabolic dysfunction. So, you know, studies show a correlation between gut microbiota and metabolic dysfunction. When your immune system is overreacting and you’re having all this inflammation,
it can contribute to PCOS symptoms. So like we always talk about metabolic dysfunction, that’s insulin, that’s cortisol. And you know, that’s going to affect your ability to, you know, have fertility and all of you late. And all of these things that we’re most PCs struggle with. So that being said, when you’re not absorbing certain nutrients, like vitamin a and magnesium and zinc and vitamin D and calcium,
these are key nutrients for PCO S and anxiety and inflammation, fatigue, and all of our symptoms. So super important to get that gut under control. Yeah. And how it can basically affect your piece us if it’s not. And even there, there was a study done. One study found that women with PCs had higher levels of certain quote, unquote,
bad bacteria strains in their stool sample than non PCs women. This study also demonstrated a positive correlation with BMI and testosterone in women with peace, U S who have poor gut bacteria. And yes, that’s actually a very interesting area is they found that people who tend to have bad gut bacteria, like women who have bad gut bacteria, they also tend to have more testosterone.
It’s not sure if one is causing the other, but there is definitely a correlation between the two. Interesting. Yeah. So how are we supposed to treat this space? Well, I mean, as the piece us personal trainer, the one thing I wanted to start off with is exercise. So, and I’m not just saying this because I’m a personal trainer,
but there is actually research showing that exercise can change your gut microbiome in a way that nothing else can I’m serious. There is no substitute. There’s nothing else compared to exercise that can make that effect. Even, even like extra kale or taking probiotics. None of that actually makes up for the lack of exercise for the effect that exercise has on your gut microbiome.
And in one study, they took a sedentary group of people, sedentary, meaning people who usually sit and work all day at an office job, things like that. They take a group of sedentary people and in the study, they were put on an exercise routine. And then when they started exercising, their microbiomes became more prolific and diverse. They were basically taking their stool samples and testing it.
So when they were, when they were doing the exercising consistently, their microbiomes, as I mentioned, more prolific, more diverse when they stopped the exercise and they tested their stool samples. After they’ve found that their microbiome reverted to a less diverse state. Now there’s a couple of things happening when you’re working out for your, for your microbiome. What do you,
what happens when you exercise is that it produces more boot boot, booty Ray it’s beauty rates, B U T Y R a T E. So it produces more biliterate, which is a beneficial, short chain, fatty acid that actually moderates inflammation. So if you have like a inflammation type of piece us, it can directly help when you exercise to basically reduce inflammation.
So people with more Buddha rate, am I saying, re butyrate are more resistant to implement Tory diseases and are less likely to suffer from allergies, shout out to Arlene, your sister. Maybe she should be. I mean, she actually exercises a couple of times a week, but she has severe maybe
A lot of things in the body, they don’t do just one single thing. They do multiple things that basically help in different ways, but butyrate is also very important for holding together the cells in your intestinal lining. It’s basically the food for the cells in your intestinal lining. And when those cells don’t get enough bitter rate, they’re not able to do their job as efficiently.
And what happens is foreign molecules migrating through your intestines are able to get through the intestinal lining. And that is all the sleep is going to lead to one inflammation, but also this foreign things, getting into your bloodstream and causing auto-immune issues and more what’s known as leaky gut. So as you can tell, exercise is one of the best ways to get your gut microbiome to produce more biliterate.
Cause it has a huge impact on inflammation has a huge impact on your intestinal lining to protect your body from those foreign objects and basically preventing leaky gut. Wow. That was a great explanation, babe. Thank You. I appreciate it. And I want to say a lot of the information is, is also from PCs, SOS, highly recommend reading that book.
It’s by Dr. Phyllis Gersh has a lot of beneficial information just like this, that talks about the different impacts that gut microbiome has on. Yeah. I love that book. She really breaks it down and we’re trying to break it down for you too via podcast audio. So I mean, that being said, what better reason to go and exercise? I mean,
if it’s going to help with gut health and digestion and PCO as symptoms, other than, you know, building muscle and like getting fit, You know, exercise, isn’t just for losing weight. Like there’s a reason we all feel better after doing an exercise. You know, like the day after the day before or right afterwards, do they act like you feel so much better?
It’s not just maybe you burn calories or maybe you lost like half a pound or whatever. Like it’s not just that it’s literally your whole body, not just your gut microbiome, but your whole body starts feeling better and makes adjustments to feel better. So yeah. Big thing, huge. I mean, so if you’re struggling with gut health problems and you feel really bloated after your meals and you feel fatigued and anxious,
and these are some of the symptoms you’re having from eating certain foods, then you can work with a naturopathic doctor. If, if just cutting out gluten and dairy for 30 days, isn’t making a difference for you. You obviously can do some further investigation and naturopathic doctors are very helpful with this. So they have this program before our program I was reading about,
and this helps with repairing leaky gut. The first thing they do is remove. So they remove any of the irritating foods. So maybe it’s gluten and you know, then you’ll know like if you’re having this zonulin reaction to gluten, next time you eat it and you’ll see if your symptoms are aggravated and then you can also do this test called leap
And it shows you what foods and how inflamed, how much inflammation they cause in your body. Yeah. So like a little bit, a lot and you’ll know what to not eat. Yeah. That’s a great test again. It’s called leap L E a P leap, M R T one 50 food sensitivity tests. Yeah. And some, there are some other food sensitivity tests.
So when you work with a naturopathic doctor, they can certainly help you with that. Yeah. And the next thing they do in the, for our program, so they removed it, they replace it with something like hydrochloric acid. If your stomach acid is low, so that you’re able to break down food and have it traveled through the intestine better. So working with someone who’s best in this step,
especially With second step replace, first step remove, And then third step reinoculate. So taking a probiotic to supplement with a specific strain that would help improve auto-immune and inflammatory response. And this is Important because there’s a lot of probiotics supplements out there and they all have different levels of different strains. There are certain, there’s like a couple of strains that are the most predominant,
the most popular when it comes to probiotics. But when you work with a naturopathic doctor, they can tell you to these tests, which strains or your body actually needs. So it’s actually more helpful if you work with the one-on-one and then they can tell you, and then they can actually recommend which supplement to basically raise those specific strains. Now, if you’re looking for probiotics out there,
just to start, there are a couple of brands that I personally like. And again, this is not like any affiliation or sponsor at all, but these are two that I’ve taken in the past. One is called cultural culture. L like basically one world cultural, and it’s a probiotic. And the other one is called true nature. Again, one word,
true nature. And these are two inexpensive probiotics that are very highly rated. When I look at basically quality and things like that. And another resource that you can firstname.lastname@example.org. Again, no affiliation whatsoever, but basically it’s a website that gives rankings for different types of supplements, including multivitamins, fish, oils, probiotics, protein, powders, all that kind of stuff.
So when you go to their website, go to the probiotic category and you’ll see them all ranked according to quality. Cause the cool thing that Labdoor does is they’re basically a third-party laboratory. They go and they buy the supplements from the shelves and then they actually test it to see if it’s to see how accurate one the label is. And to also pinpoint any harmful ingredients that you know is not good for long-term usage.
So highly recommend that website. I was actually doing a little bit of research and pure Encapsulations is a great brand and they have a GI profile. Well, they do nice. Yeah. I love pure period. Capsulation is like a pharmacy grade supplement company. They are in my opinion, a little bit more expensive, but the reason is it’s like pharmacy grade and it’s like utmost quality.
And it’s like, basically the best that you can buy. There’s a couple of other ones too. There’s one called thorn, a thorn T H O R N E is also a really good supplement company. And they are basically pharmaceutical grade too. So yeah, I, I think pre encapsulation probably has a really good one too for bacteria if they do have the GI one.
Yeah. That’s probably really good. Yeah. Yeah. So the next step, the fourth step is to repair. So that’s repairing the intestinal lining and calming inflammation with different compounds. So there’s L-glutamine and I’m sure you’ve heard of this. A lot of people take L-glutamine for muscle health, but it’s also an essential amino acid that our body needs for a long list of functions.
So it can not only help with post-workout recovery, but also cravings, appetite, inflammation, blood sugar levels, because it’s great for your gut health. So studies show that taking glutamine after each meal helps reduce blood sugar levels by slowing the absorption of food into the bloodstream. And it helps regulate appetite and cravings by decreasing levels of ghrelin, which is the hormone that stimulates your appetite and it promotes fat storage.
So glutamine can help Reduce. Nice. Awesome. And for those also L-glutamine can, can help with, let’s say if you’re, if you’re on the gluten dairy free diet, if you accidentally eat it or he just choose to eat it for, for, for whatever reason. And you’re not exactly, if you’re not feeling good afterwards, taking L-glutamine can really help to feel better and to basically avoid any of those things.
Yeah. Reducing inflammation, storing Nutrient absorption. I mean, these are all necessary. If you’re struggling with gluten and dairy and you’ve cut them out and you accidentally eat them. My sister has some, she like accidentally it gluten once. So what do I do? I’m suffering. So she kept taking L-glutamine Nice. Yeah. Great, good stuff. Good stuff.
So that was all the information we had regarding gut bacteria, but we’re not done all the tea spilled all the tea, but before we get the tea back into the cup world where we actually asked you sisters, what else ha what has helped your gut health? So this was, this was on Instagram. If you don’t follow this just yet, if you go to PCOM dot weight loss on Instagram,
you’ll be able to follow us, see all our stories. We do a lot of polls to get your opinion, especially for our podcasts. We love that. We love to kind of take your responses and read it here life. So the question was, what has helped your gut health? And the first answer was from Kimberley 79. She said, cutting out,
gluten helped me so much. It’s amazing. We just talked about that earlier. People Said this, like they literally responded in the same way everybody had almost the same answer. Like I should have just screenshot. Like it was so interesting. Everyone was saying the same thing. So that’s great. And a niece says probiotics. It’s how my PCs investigation started.
Yeah. Probiotics really big help if you’re, if you’re not sure if they’re good bacteria is there or not. Starting with probiotics is really good. Jenny OMI says cutting out the dairy, taking probiotics. Nice. A simple majority said probiotics going gluten dairy free bone broth or bone broth is a lot of probiotics. Glutamine. Yeah, not too natural glutamine.
Gabby Kelly says going 100% dairy and gluten-free taking L-glutamine as well. That’s awesome. Great job. Samantha says no gluten To beat though says Darien gluten-free diet can’t thank you enough. I mean, I think most women who have PCs who struggled with gut health, you know, it might be the gluten and dairy. Do you know what I’m saying? Or it could be other things,
there are other things you can be sensitive to sometimes eggs sometimes. I don’t know, just any, you know, vegetables that you could have IBS Be. I there’s a whole range of different foods that impact gut bacteria. There are certain foods and maybe we’ll do this in a future episode. We’ll go, we’ll go more detail about what foods can directly impact gut bacteria and what foods can impact it in a positive way,
negative way, something like that. Yeah. I think that’d be good specifically with gluten and dairy. It is affecting PCLs specifically PCs like symptoms specifically with the way that it’s working with zonulin and your gut lining. So it’s super interesting to see what happens when you cut that out. Yeah. So we actually kind of did that talking about gluten and dairy,
but yeah, like even like sugar, I read research studies showing how sugar can basically reduce the good bacteria in your stomach. Same thing with artificial sweeteners. Talk about this on lives too. I think. And a lot, like there’s a lot of these different kinds of food that we just, we just aren’t aware of how it affects our co factory.
All right. Yeah. All right. So I was, I was actually going to read a question from the piece to us hotline, but I, I realize we just talked about it. The question was from a fellow sister and the question was about what probiotics can I start? And I of course pick that question, cause it was perfectly aligned with this episode,
but just talked about it earlier. But the two supplements that I really liked that are inexpensive or true nature and cultural, tiny rec also recommends pure encapsulation GI supplement, which is more pharmaceutical grade and can be also helpful, but also checking out the website labdoor.com to see any other supplements that you might find better for you and your situation. But of course also keep in mind to talk with your doctor,
get that, get your, if you’re thinking that maybe your go back cure is really off check with your naturopathic doctor or your doctor, see what levels are aware and then they can recommend you what strains that you may need the most that’s right. Sisters. All right. And then to finish off, we’re going to go to the last but favorite part of the podcast,
which is the winds of the week where we pick fellow sisters who are managing their piece, us like a boss and the first sister I’ll read it is yeah. This one is from Instagram. Her name is Liz and she says dearest, Tallinn and SeaTac. Firstly, I want to say how thankful I am for you both after almost three years of no cycle.
I finally got one today. I started eating gluten dairy free and stopped, hit and took Cedex advice for slow, slowly to workouts. This is all after six weeks of changing my lifestyle and drinking or basketball. I cannot thank you guys enough. Thank you for all the hard work you guys do for your sisters. Much love Liz. And I’d also like to add 16 pounds loss,
mazing, Liz. Great job. We love you too. Thank you for all your thank you for your positive message and your support, but I love how you’re improving just from the diet and lifestyle changes alone, you know, incorporating the slow way to workouts and just 16 pounds lost. Yeah. And she says, this is all after six weeks of changing my lifestyle and drinking.
Amazing, super happy for you, Liz. Great job. Awesome. The next win is from Victoria in the sisterhood, Victoria. She says life updates since one out, since January 1st, I’ve lost 16 pounds. Oh, twins have been nearly completely gluten and dairy free, ordered a salad and said no cheese, but they forgot. So I ate around it and didn’t let it stress me out.
Nice, good. Since removing my IUD in September, 2020, I have had a period each month just finished my period. And it’s the first one where I experienced zero symptoms, no cramps, no cravings, no mood swings, nothing. My naturopathic doctor explained to me three years ago that we aren’t meant to have all of these ailments. A period shouldn’t be painful or throw us off so much.
So I’m finally feeling in control. I’m feeling in control of my adrenal fatigue as well. My PCRs and I’m feeling very happy. Here’s two more growth and crushing goals together in this new year Hills. Yeah. I love that. This is so Motivational in the sisterhood. Like I love reading these comments and hearing about people’s progress and just like a change in perspective.
Like sometimes we think that it’s okay to have cramps and all these miserable symptoms and we just live with them. But you know, it’s good to know that it doesn’t have to be that way. And if you make these diet and lifestyle changes and keep investigating your health and not giving up, it can be totally fine. Zero symptoms. Symptom-free I love how she didn’t like let her stress out when she had that cheese or just throughout the process,
you know, so great job Victoria, and just keep on, keep on going with the diet and lifestyle. You got this go girl. And, and like you just said, here’s the more growth and crushing goals together in this new year to you and to all the sisters. So let’s do this clap For Victoria and Liz. Yes, absolutely. All right.
So I guess that’s the end of this episode. Thank you everyone. For listening to us from our new studio, we’ll be obviously back next time with more and more improvements, new chairs, new things like that. So stay tuned in, just keep watching us on YouTube to see how it progresses. Talk to you soon. All right. Take care.
Bye bye. If you enjoyed listening to this podcast, you have to come check out the sisterhood. It’s my monthly membership site, where sisters just like you are learning how to move through the stages of PCO S from Sage one cold and alone at the doctor’s office to stage five, nailing the PCs lifestyle, gluten and dairy free. Get ready to finally feel in control of your body.
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