How much sugar is okay with PCOS? (Natural Sugars + Artificial Sweeteners Explained)

Do PCOS women need to avoid sugar with PCOS? How much sugar is okay to consume daily?

In this episode, we explain every single thing you need to know about sugar including details about natural sugars and artificial sweeteners.

You’ll learn:

  • How much sugar is okay to consume daily for PCOS women?
  • What’s the difference between natural and added sugars?
  • What artificial sweeteners are okay for PCOS?
  • And much more!

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

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Full Episode transcript:

It’s important to know that our bodies can’t discern between added or naturally occurring sugars, sugar. There’s no like, is maple syrup better than honey? Or like, it’s still going to have that impact on your blood sugar to keep it in check. The most effective method is consuming a variety of whole foods and making sure that you’re incorporating, like whenever you’re baking,

like zucchini or beans, or like avocado, like something to that baked item to counterbalance the sugar. Dr.<inaudible> my own hands and stem naturally. You should never put a pool in the middle of a party outside. I mean, a lot of people in LA do that because the valley gets really hot and everyone has a pool. And then when you have a party,

you do it outdoors, Such a bad idea. I know We Were just watching a video sisters and this grandma is just nonchalant walking into a wedding reception, just walking, walking, walking, and boom. She like steps into the pool and like We’re cracking up laughing. It’s not the fact that she falls in the pool. It’s the way she falls in.

Like she’s walking with her handbag Swinging, Swinging like that Drag And like the way she falls into, like, she she’s, she’s like, she has no idea there’s a pool. And she just like Into the water. It was so funny. Y’all got to watch it. If you just go to YouTube and just search grandma falls into pool, it starts off with just showing Video,

Right? Yeah. That was the first year of that popped up. But it just starts off with like cameras showing the party like nighttime people were wearing nice suits. And then the corner of the video, all of a sudden his grandma’s starts walking into the scene. Be like, that would happen to me. Maybe if you’re distracted. I mean, it’s my biggest fear.

So it probably wouldn’t. But, But it’s so funny just the way she felt like she gets sucked into a black hole, it looks like so, and then people are screaming like lava or something and none of the men are doing anything about it because they’re all in like nice suits. Like, hell no, I’m not going to get wet. That’s the jump in.

Get there. Nice watch way. Yeah. I mean, I wonder what happened to her. I want to know what happened to her after that. I know the guy shouldn’t have stopped recording. I would have recorded The whole thing. I mean like what happened like two hours later? Like, was she still at the party or where should like, I guess that’s my party.

My dress was let’s move on. Okay. Well what comes is there still another episode of the podcast Of the podcast Right now we’re recording this in Dubrovnik Croatia, but by the time you hear this, we’ll actually be back in America. Oh yeah. Yeah. If you don’t know, we record these episodes one week prior to the release date. So one week from today on the Monday that you’re listening to who will actually be in America and in basically orange county where we live.

Yes, there’s a thunderstorm going on outside. So we’re watching that from our window and we’re just sitting on our bed very uncomfortable. I don’t know. This bed kind of sucks, but we’re here according and we’re getting it done. Yes. As you know, like the last five, six months we’ve been traveling to Europe, I’ve been very fortunate to be able to work and travel at the same time,

but it’s not over, even though we’re going back to him, America, it’s more of like a break and we have to go back for my cousin’s wedding. I’m also going to be a godfather for my other cousin. I like to brag about this. I don’t know why. I feel like it’s so funny that I’m a godfather, but like the fact that somebody chose me,

it’s just like, I’m proud of it. Proud of myself. Good for you. Yeah. But anyways, we’re going back for that for like three weeks to kind of see family chill out for a second. Actually. We’re not ever going to chill out the second we go back, we’re going to refilm the entire learn section in the sisterhood. And because we want to have like brand new videos for the app,

that’s about to come out. So we’re going to refilm everything in the learn section and update everything. So that’s going to be really fun. Yeah. I just know that you’ve said that I just realized today I have to continue writing the scripts for it. I mean, it’s a process. It’s definitely a process. It’s going to be great though. I’m so excited.

Yeah. And for those wondering, yes, the app is going to come out soon. I know we keep talking about it right now. It’s out of our hands. Our developer is working on the coding. You know, the design has done the functionalities all done. Now it’s up to the developers to just code the thing and actually make it come to life.

And we actually have it downloaded on our phones because we have the first several drafts done. Now they’re basically getting the bugs out. So hopefully we’ll have it done in about one to two months, probably around August. It will be completed and released. Stay tuned for That. Say September, September, You like to be a little bit Later, Be conservative.

I want to say August just to like force it just to like push the needle a little bit. That’d be perfect. So I’m not going to rush it. Yeah. So I’m going to say September semesters, we’ll let you know closer to those dates. All right. So let’s go into today’s episode. So today we’re going to be talking about, we’re gonna do a little Q and a,

of course, we’re going to do voicemail from a sister. And the main topic of today’s episode is basically is sugar bad for PCs? What kind of sugar is okay, how much sugar should you actually be having per day to lose weight with PCs and the manager’s symptoms? So today’s episode is gonna be all about sugar and kind of diving into that. We’re even going to talk about artificial sweeteners,

natural sweeteners, what are the best options when you’re going for sugar substitutes? So it’s a really great episode for anyone who is trying to learn more about, you know, how to manage their PCs and their diet day to day. Yes. All right. So Allie’s says, what if you’re on birth control? Would you still apply the same workouts trying to figure that out?

Oh yeah. This question was about a reel that we had on Instagram. The real was about how you should work out according to your cycle and the cycles you have during your month or monthly cycle, basically. And if you want to learn more about that, by the way, we have a whole podcast episode about that. I highly recommend if you just scroll through our podcast feed,

you’ll find a podcast episode titled how to work out according to her monthly cycle. So go ahead and listen to that. But yes, it would basically, even if you’re on birth control to same methods, according to your cycle would work. So even if you’re on birth control or not, you can still follow the workouts per cycle. Talk about that for that.

Yeah. I want to mention also that when you take birth control, you kind of mute your natural cycles of like estrogen and progesterone that rhythm, you know, sometimes they’re high, sometimes they’re low, like during your cycle and that’s kind of not happy. I mean, that’s not, it’s not happening while you’re on birth control anymore, but when you do get your period on birth control,

you’re taking those, what they call a sugar pill. And that means that, you know, you’re not taking estrogen anymore and your period comes so you might see a shift in your mood or, you know, your energy levels. And so you can still follow like that workout method that we suggest based on your cycle. But it’s a little bit more difficult to understand like your body’s rhythms when you’re on birth control.

Yeah. And if you’re curious, like just to kind of explain a little bit in the monthly cycle, you have phase one, your menstrual cycle. This is basically when your energy is at its lowest and you want to focus on like lighter exercises like yoga or even just a it’s okay. To skip a workout because you will have like very low energy.

And then phase two is full of killer. This is when like your hormone levels are beginning to increase. So you can start to do a little bit more. The third phase is the oscillation phase. This is when your follicle is releasing an egg. So you have more energy, more social. So this is a good time to increase those workouts. Maybe lift weights,

do a little cardio, a group workout. And then last phase is the phase four. The luteal phase. This is when you’re transitioning from again, the high to low energy where you’re going to go back to the menstrual phase. So now you want to focus maybe a little bit on slow strength, training and scale, back to yoga as you go back to the menstrual cycle.

Yeah. All right. The next question is from Muncha 47 from Instagram. Her question is I can’t sleep the whole night. Can you give me some suggestions on what to do with late night cravings? So when you have late night cravings, you want to think about what you did during the day, because that’s what is going to set you up for whether or not you’re going to have cravings at night.

So did you have your high protein breakfast? Did you have breakfast, lunch and dinner, maybe a snack in between, or did you skip a meal because that can create like an imbalance with your blood sugar and affect your cravings at night. Also making sure that you’re not doing really high intensity workouts during the day, because that can surge your cortisol. And then it’s hard to bring that back down for a lot of PCs women.

So when you can’t bring it back down, you’re awake like all, all day, all night, you know, and then you can’t sleep at night and then you’re fatigued the next day. So it just doing a slow weighted workout could help you instead of doing an intense workout or even cycling classes and taking melatonin also, because I’ve read that women with PCOS,

our melatonin receptors aren’t as responsive and they’re damaged. And sometimes taking melatonin can really help with giving you a boost in melatonin and, you know, getting your receptors to like communicate. So anyways, taking melatonin could help you. Awesome. And then last question from Anya Sebastian, can you do strength training first and then cardio when you have<inaudible>, does the order matter?

Ultimately, the order doesn’t really matter. However, I would suggest honestly, like, it really depends on what do you like to get started with, for example, if you do like 15 minutes of cardio, it’s a great way for your body to get warmed up. It kind of increases your heart rate just a little bit. It increases your energy levels.

It starts to get the body ready for like a full strength training session. So yeah, like you can do Cartier first or you can do it after your strength training session as a way to cool down. So ultimately it doesn’t make a big difference in terms of like results or impacting like your cortisol hormone or overall your symptoms. But if you like one or the other more,

I would just suggest starting with the one that you like more, because it basically creates like the momentum for your workout. So if you really like strength training, start with strength training, it can really help you like get into the workout. And then you can do your cardio session after if you, if you don’t like cardio as much, but if you like cardio more than start with cardio,

it can help you warm up and build that momentum and they can go into strength training afterwards. Good idea. Did you hear about that sister who took Obasi tall and finally got her period after a year of not having One in, I see those kinds of messages on Instagram a lot. How does that even happen? Oh, FaceTime helps with healing, insulin resistance,

a common root issue that most Pecos sisters have. And by targeting insulin resistance, we’re seeing sisters kick those crazy cravings. Finally regulate their periods opulate and improve their ed quality. Each packet of obesity has a 40 to one ratio of myo-inositol and de Cairo. 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 OBS tall can be super effective in treating insulin resistance, starting from the root of the issue. So awesome. It tastes like nothing. So just warn me when you put it in a cup. So I don’t drink it. Got it. Boo. Check out the link in the description to get 15% off your order.

Are you trying to conceive when you’re in the process of baby-making you don’t want to take a prenatal that’s designed for a woman who’s pregnant, they get expensive and have ingredients you don’t need quite yet. They’re a needle core is a prenatal focused on women who are trying to conceive. It contains the active form of folic acid folly as well as 2000. I use the vitamin D also,

it doesn’t have any expensive ingredients that you don’t need until you’re pregnant. Their logics is prenatal. Their natal core is especially for women with PCOS who are in the process of baby-making check the link in the description for our 15% off code For re play the voicemail. I want to do our giveaway winner for the episode. We do a little giveaway, every single episode,

and today’s giveaway is a person from that left the apple podcast review from peace smooth 22. You want to read the review baby? She says, I have had PCO S since I was 16 and have been told to just lose weight since listening to this podcast, it has helped me more. Oh, period. I’ve been told to just lose weight period.

Since listening to this podcast is helped me more over the last month than anything else in the last 11 years. Thank you for being so willing to help us turn over a new leaf with PCO S well, you’re so welcome. I’m So glad our podcast was able to help you. We like to spread awareness and we like to, you know, make sure that everyone with PCs feels educated about their symptoms and what’s going on.

So they realize it’s really not their fault and there’s stuff that they can do about it, you know? And that’s so empowering, and that’s a tie this into our app, but I’m very excited. It’s like a tool to apply all the things that we talk about and like track your progress and, you know, a plan for you. So, yeah,

I’m so excited for taking it to the next level. Absolutely. Thank you. Peace smooth for, for your support and for leaving us a review, we’re going to send you a three months supply of Avast natal to get your award. Just email And this is just a way for us to thank all the scissors who support us by leaving a review on our podcast.

So we always appreciate it. And yeah, we’ll do another winner next week. All right. With that note, let’s play a voicemail from a sister. Hi, I have two questions about TTLs. I need discovery to channel your Instagram, your podcasts, and it’s been really clear and output information. The questions I like the first one is what is the differences that happen between cutting out gluten and cutting out dairy?

Do they do the same thing, or if you could at one week old jumping out one, or need to cut out both together in order to see results. And my second question, what burning sugar? I haven’t heard you guys<inaudible>, but you know, I get cut out, gluten cut out dairy. And I also got eating tiny fiber and,

you know, but I haven’t really been think about sugar, if that is okay, sweet. You know, can I ever do the, like, can I have dairy free ice cream? Can I have treats things like that? So you can address November of questions. It would be really helpful since you guys so much for all of the pages. All right.

So to summarize, she asked, you know, what’s the difference between going gluten-free and dairy-free like, which one should I start first? And what about sugar? Like, can I have some in snacks, desserts, or like, cut it out completely? Like, what’s the deal with sugar. Yeah. And by the way, I was going through like our,

our voicemails with the inbox and her question at the end about sugar is what motivated us to make this whole episode about sugar. Because I realized, like we realized, we talked about sugar in different episodes and like, like inserts here and there, but we’ve never made like a specific episode about sugar, which is surprising since we’ve been doing this for almost three years.

So thank you to the sister for sending this message and kind of motivating this episode. And by the way, we haven’t done the voicemail in a while. I don’t know why shame on me, but if you want to leave a voicemail for this podcast, we highly encourage it. All you gotta do is just call 1 8, 3, 3, ask<inaudible> S K P C O S.

And the number, I don’t know, the number is 8 3 3 2 5 7 2 6 7, which translates to ask PSUs. Anyway, do you want to explain like, the difference between gluten and dairy and what each helps with? Yeah. So gluten and dairy can be really inflammatory. I mean, they’re known inflammatory endocrine disrupting foods. So there’s a lot of studies that link, you know,

dairy to acne and gluten to gut issues. And I would say, well, we have the five steps to peace, us, weight loss in the sisterhood where I’m in step three, you go gluten-free instead of two, you go gluten free and step three, you go dairy free. Because you know, sometimes it’s hard to do like both at the same time,

but I suggest doing both like one isn’t necessarily different than another, because they both affect inflammation. And you want to see like, to what degree for your body. So for me, even one slice of cheese a day, which is like, not a lot, you know, if you’re, if you eat cheese regularly and you’re like, I’m just going to cut it down to only breakfast.

Once I stay just, that was enough to give me a full face of cystic acne and that’s me, and everyone’s different. And you would only know if you cut it out for 30 days to see how you feel, and then add it back in a little bit, see if it’s like flaring up your symptoms and what it’s doing to you. And I think as you said,

like both are really important. And the reason we have in this sisterhood where you start with gluten free and then dairy free, cause it can be overwhelming to do both and like tying sell, like gluten can be really helpful if you’re trying to reduce inflammation and dairy as well. But there also has a direct connection with acne. So those gluten, but like there’s research studies,

I really connect dairy and acne occurrence, plenty of meta analysis studies as well as individual studies at showcases. So if you’re also like, if you have acne and it’s been frustrating for you, honestly try going dairy-free and gluten-free so many sisters have seen benefits of going dairy free and like eliminating their acne. We have so many screenshots of sisters who sent us their like,

like pictures of like, oh my God, my acne’s disappearing. Yeah. So definitely if you have acne too, like dairy’s a big, big culprit. Yeah. I mean, both are definitely linked to hormonal disruption and it’s just worth a try to see what it’s doing to your body because there’s enough studies on it to show that it’s going to affect inflammation and PCs is an inflammatory condition.

So, you know, you don’t want to make that worse. All right. And to answer the question about sugar, let’s dive into the topic, then it’s perfect time to dive into today’s topic about, do you need to avoid sugar with<inaudible>? So let’s understand the connection between PCO S and sugar. So with PCLs to be diagnosed, you’d need two out of the three symptoms you would need hyperandrogenism,

which is the facial hair. You would need irregular periods and or you would need ovarian cysts to be diagnosed with PCOS two out of these three. And they’re all related to having insulin resistance, whether it’s slight insulin resistance or severe insulin resistance, these are triggered by insulin resistance. And that’s basically the pathway to diabetes. So it’s really important to catch it at insulin resistance before it snowballs out of control.

That’s why we really promote taking care of PCO. I was like ASAP. Yeah. It’s a contributor to so many peace. You have symptoms, like for example, insane cravings. Like if you have those uncontrollable cravings, like we were talking about before the creamies in the evening, or just throughout your day, like almost all the time it’s related to insulin resistance because 80% of sisters have insulin resistance.

Yeah, exactly. I love your explanation of insurance. This is like, can you explain to us what insulin resistance is? Is this our love language? Yes. This is how we, this is our, what is the word? What Actually is inappropriate? Well, everyone’s thinking it, see, I get scratching his back, like a bear against the tree because he has bug bites.

I have a mosquito bite on my bag. I’m rubbing it against the headboard of the bed right now. All right. So insulin resistance, basically your cells when they’re inflamed, they’re locked up. Okay. How does this happen? It could be from inflammatory foods, gluten dairy. It can be from endocrine disruptors. Your cell gets inflamed, right? And it can’t respond to the hormone.

Insulin and insulin is this hormone. That’s trying to give cells the sugar in your bloodstream, so your cells can burn it for energy and use it up and metabolize it. But your cells are inflamed. And essentially it’s inhibiting your metabolism from working properly and your blood sugar ends up remaining high. Your insulin levels remain, remain high. And this process isn’t able to work.

Insulin triggers the high testosterone in your ovaries and creates all these S symptoms that we just mentioned and makes you feel like you want to eat more and more sugar because it’s not able to do its job is just floating around in the bloodstream. And so those cravings come right. And, you know, we end up gaining weight in the midsection cause the sugar in our bloodstream stores as fat around our mid-section and around our liver.

And we get fatty liver. So it’s a metabolic mess, insulin resistance. And it’s definitely something you want to minimize and eating sugar definitely makes it worse. Yes. And that’s where basically like this is not where we can dive into the sugar. Basically excess sugar intake is going to be a contributor to insulin resistance and inflammation throughout the body, which is why it’s really important to understand how much sugar is right for you and how the different types of sugar can affect you.

Because it doesn’t mean that you have to completely avoid sugar. You just have to know like daily amount and like what types of sugars are going to be. Okay. Now there are also like two different, I guess, Methods of like determining what that sugar’s impact is going to have on you. So there’s a glycemic index and the insulin index. Could you explain that for us as a dietician?

So the glycemic index is going to tell you, like, for example, you eat a banana, what impact is that going to have on your blood sugar? How high is it going to make your blood sugar sore? That’s what the glycemic index is telling you. The insulin index is telling you how high is that going to make your insulin go up?

Dairy can make your insulin go up as high as two slices of bread. So what you want to do is realize that it’s not just the impact of the sugar that you want to be concerned about. It’s the impact of that food on your insulin levels as well. So, I mean, yeah, dairy like unsweetened yogurt may not make your blood sugar go up,

but it may make your insulin go up and that affects your insulin resistance. That’s so interesting. That’s why we always talk about like trying to go dairy-free for peace USA because of this huge, huge factor of insulin resistance that contributes to PCs symptoms. And you don’t realize it, you may be drinking like milk and maybe it’s low, low, fat milk and you think it’s okay,

but then like you just explained it spikes your insulin index more than you would ever think. And it’s so interesting. I never really realized that until we started, like, you know, until I started learning more about PCOS or insulin resistance. So it’s amazing. Yeah. I mean, we’ll get into the sugar substitutes, but their impact on the insulin index is really like,

it’s something to think about. Yeah. And the part that makes it really hard is that most foods don’t have their glycemic index printed on the label. So what you can do instead is I watch out for the added sugars that’s printed on the label and we’re going to talk about really soon, how many grams of sugar is okay per day with that said,

let’s dive into the natural and added sugars. All right. So natural sugars. This is the sugar content before you add sweeteners. So let’s say you’re drinking a smoothie. Okay. And the fruit in the smooth, like, you know, it’s not added sugar, the added sugar is like the cane sugar, like maple syrup you would add to, do you know what I’m saying?

Yeah. Like added sugars can be like any sweetener or sweetening agent, for example, like a Garvey syrup, maple syrup, honey fruit preserves, basically like any quote unquote sweet ingredient. Yeah, exactly. So you want to aim to get below 50 grams of added sugar per day. And this is the USDA guidelines. I think 50 grams is still too high for someone with PCO S yeah.

I avoided at all costs. I mean like, yeah. I would have some like raisins that are mixed in with the nuts. And we’re talking about added sugar to it. We’re not talking about natural without added sugar. So yeah, avoiding that. I would, my advice is to keep it to a minimum as much as you can. Yeah. I know if you’re,

if you want to eat gluten-free bread or something, there’s some sugar in it. Sure. But 50 grams just seems like a lot. I think one rule of thumb that we always do is like, let’s say we’re buying we’re at a grocery store and we’re buying some like protein bars, a kind bars. What have you? We always look at the label and we try to stay below like five grams of added sugar.

You’ll always see like added sugar. So they are a rule of thumb is always gets something that’s either five grams or less per each product. And then as you’re eating it throughout the day, just whatever you’re eating again, just try to make sure it’s less than five grams of added sugar. This amount basically helps you. It helps make sure that you’re eating nutrient dense foods.

And so preventing like the risk of like chronic diseases, like insulin resistance type two diabetes and even inflammation. Exactly. So when you look at the box of a nutrition label, it’s a separate line item than the total sugar. It’ll say added sugar in indented under total sugar. And that’ll mean how much like maple syrup or whatever is added to that thing that you’re eating.

So yeah. Added sugars are like broken down on their own and they’re right below that. So it’s important to know that our bodies, they don’t, we don’t, they, we can’t discern between added or naturally occurring sugars. Sugar is sugar. There’s no like, is maple syrup better than honey? Or like, you know, it’s still going to have that impact on your blood sugar.

And so that doesn’t mean never eat it ever, ever again, and like avoid it. Like the plague is not what I’m saying, but keep in mind, like if that’s the case, then you have to think what else is in that brown? Is it a zucchini brownie with a little bit of maple syrup for like the delicious tastes like make it a brownie?

Or is it refined sugar? No fiber in the it’s from a box. Like, you know, there’s a difference between how you make that recipe for your blood sugar stability and we’ll get into it right now to keep it in check. The most effective method consuming a variety of whole is consuming a variety of whole foods and making sure that you’re incorporating, like whenever you’re baking,

like zucchini or beans, or like avocado, like something to that baked item to counterbalance the sugar. Yeah. Like for example, a tine always talks about like, when you’re going to eat something like fruit, cause fru obviously has naturally occurring sugar and it’s totally fine to eat. Fruit. Fruit is great. Has nutrients that you should be eating fruit.

However, it’s about how you eat fruit. That’s important. So when you eat fruit tying always talks about eating fruit with, for example, something that’s high in healthy fats, like peanut butter. So you get some peanut butter, you put you slathered on an apple, you eat it together. The healthy fats and protein basically helped your body to absorb the sugar into your bloodstream slower so that your,

your blood sugar doesn’t rise. It’s not like a spike in your blood sugar because when, when you have that large spike in your blood sugar is also going to come down fast and make you feel hungry immediately. So when you eat fruit or basically anything with like sugar, you want to eat it with combined with healthy fats, with some protein. So the sugar gets absorbed into your bloodstream slower and you don’t feel cravings like right away.

So again like you can eat sugar or you get, you can still have sugar. It’s about moderation. It’s about keeping it, you know, in control and how you eat it. I remember when I had really bad cravings, I thought that fruit was the answer. And I had cut up some mango and some pineapple and the Tangerine and I just snack on fruit,

you know, in the afternoon. And just like, think that that was healthy for me because it’s naturally sweet and I have cravings and it seemed like a healthy solution. In fact, it was just making it worse and it wasn’t keeping me full at all. And insulin resistance was out of control. So I take that really seriously now, like I suggest try starting with one fruit a day and then if your insulin sensitivity gets better and better,

maybe you can have three fruits a day. But in the beginning, when you’re managing your insulin resistance, you want to keep sugar to such a minimum and not be like, you know, relying on it to quench your cravings. And instead just having it in a satisfying way with nuts and so on. And the recipes in the sisterhood, like I’ve literally nitpick them to death to make sure that they’re low in sugar and there’s like a chocolate mousse recipe,

but it’s an avocado most recipe because it has, you know, healthy fat from the avocado mixed with the maple syrup that sweetens the chocolate mousse. You know, I, I think of these things really thoroughly and diligently and like rigorously because yes, I want dessert in the sisterhood where you’re like living our lives, right? Like obviously you’re going to have something fun,

make a cupcake, whatever it’s someone’s birthday, or you just want to enjoy it. But there has to be some kind of modification to support PCO S at the same time. So there, those are, these are very special to me. We should post more of them on Instagram stories and explain, okay, People love the cheer seed recipes that we posted that you posted just recently.

It’s so good. I love them. Okay. So now with that, let’s talk about some sweeteners, artificial, natural sweeteners. What are some good alternatives? What are some bad alternatives? Like a common suggestion, for example, for combating insulin resistance and reducing sugar intake is to use like artificial sweeteners, right? These include brands like Stevia and Splenda.

And although, you know, many of us like, feel like this is a healthy alternative, or a lot of studies are actually showing that they may be doing the opposite and damaging our health. For example, I’d be like, like artificial screeners. They’re okay. In small and infrequent amounts. Like if you’re using a once in a while, it’s okay.

It’s not a big deal, but if you’re using it every day, all the time, because you know, it’s not sugar it’s going to be, it’s going to be totally fine. Actually studies are showing that it’s not. Yeah. I mean, if you have a type two diabetes, if you have insulin resistance, you know, insulin overproduction of insulin triggers their taste buds to sense something super,

super sweet when you eat these artificial sweeteners. So basically what happens is you have the CVS because you think, you know, it’s low in sugar and everyone’s telling me that this is a sugar substitute, but it creates a surge in insulin and you have an insulin response to it. And that makes it harder to manage your insulin resistance. Yeah. I actually have this pulled from a study.

It says artificial sweeteners like Stevia and others are associated with type two diabetes. This is likely due to excess insulin production triggered by tastebuds sensing suite. And therefore cells begin to desensitize themselves due to insulin, not matching to amount of blood sugar available. Isn’t that crazy? Yes. You would never think they were like, cause it’s not real sugar, but your body thinks it’s sugar.

Therefore it’s doing the same process. It would as if you were having, And it makes your cravings worse and worse. If you struggle with insulin resistance, I had a patient when I used to do one-on-one and she was like, she could not, she was hooked on artificial sweeteners. She’s like, my cravings are so bad. There’s nothing that works.

I have to have artificial sweeteners. She had them all the time and I asked her to cut it out, to see how she feels and it was hard. And then she did, and then her cravings went away. It was just like a cycle of like having them to reduce cravings. They were creating more cravings because her sensitivity to the taste of sugar was lower and lower.

And so she just craved it more and more. Yes, not just that another excerpt to pull from a study here. It says it has a very consistently shown damage to gut health. The damaged gut microbiome is associated with increased weight, IBS symptoms and insulin resistance. So this is really important because a lot of women with PCs actually have gut issues, bloating,

microbiome issues, which is also directly connected to insulin resistance. So another reason why it’s better to avoid artificial sweeteners, even natural sweeteners like Stevia, like you can have them once in a while, but if you’re having them every day, it can actually be making your gut microbiome worse. Yeah. It’s a recipe for disaster for PCs women. Honestly, I,

I don’t suggest it. And I know that it’s like a controversial thing. I see other people suggesting it or saying it’s okay or whatever, but I would rather have xylitol and we’ll get into that. I mean, of course, like again, we’re saying it’s okay to have it. Like if you’re going to have it once in a while in moderation.

Yeah. It’s like every day, you still that’s where it gets. And that’s where like this podcast, we just tell you what the research is saying. We tell you the way it is. Our, our whole thing is like, we’re the messengers of giving out the information that’s online. That’s been done in studies to the masses because unfortunately this information isn’t being told by doctors isn’t being told by enough dieticians by enough nutritionists,

et cetera, et cetera, or the whole point of this podcast is so that you’re aware so that you can make the change that you feel is right for you. And just to continue before we get to our recommended sweetener, it also has the sweeteners like artificial, natural sweeteners also have higher association with headaches with, I mean, this is not related to PCs,

but higher association with Alzheimer’s disease, which is weird, right? Cause it’s probably affecting your, your neurons. And then the last one is higher association with preterm labor, which sounds scary on ano. So it’s just like keep be aware and just know that these are like some of the S what study conclusions have shown and now coming to do one sweetener that we do recommend,

and that is xylitol. Xylitol is the only sweetener that’s actually good for you. And I learned this from my favorite book, PCO, S S O S by Dr. Gersh. And she says that well not, she says, but there are studies that she links in her book that xylitol reduces Gingervitis causing bacterias without killing the good bacterias. This is why you have xylitol.

Yes. This is why I have xylitol toothpaste. And it’s also really good for your gut health and Dr. Gersh. She suggests chewing xylitol gum that’s sugar-free spry gum. I’m going to get some when we go home, because it increases this hormone called glucagon peptide one, and that’s associated with insulin sensitivity and weight loss in PCO S women. So, you know,

whatever it’s doing to your gut is helping with insulin sensitivity and ultimately weight loss. So I would opt for xylitol if you’re going to choose a sweetener. And that’s why you will not find any Stevia in the sisterhood recipes. They’re either made with some xylitol or knows Aila tall, and just maybe like a mesh banana, like a natural. Yeah, Yeah.

Or sometimes we have actually natural sugar, for example, like maple syrup or a Gavi syrup. And we don’t, we try to keep that, that ratio of the recipe very low for a Gavi or maple or whatever sugar we add, because of course we want it to taste good, but at the same time, we’re trying to keep the sugar content low so that you can eat any of those things at any time you want.

So we like all the recipes are always like research backed with each ingredient like the xylitol or even the added sugars to make sure that they’re within those limits that we talk about here on this podcast, Rigorously researched, researched. Yes. And again, if you want to get access to all of our gluten and dairy free meal plans in the sisterhood, because we have recipes and we have a weekly meal plan that you can download them and basically grocery shop and more and more.

And when the app comes out, it’s going to be even more, more crazier, but it’s all available. If you just go to peace, USA, weight, and click on the programs section, speak about xylitol for a second. This is actually the protein powder that we’re developing. The only sweetener that’s going to have is xylitol. It’s not going to have any sugar,

any added sugar. In fact, it’s like, it’s going to have any sugar at all. It’s gonna have zero grams. And the only sweetener that I will have is xylitol because of those research studies that we talked about. Yeah. I mean, it actually might have like one gram of sugar because we’re sweetening the protein powder with a little bit of xylitol and maybe some like Berry powder.

So Like a Dehydrated Berry. Yeah. It’s like a real bear. Yeah. Yeah, exactly. So PB, there’s one gram of sugar, but it’s fine. And by the way, for anyone who’s wondering, when is the protein powder going to come out? We had to delay the protein powder because we want to taste the protein powder is like the flavors that we’re creating.

So it, because we’re traveling right now, we can’t like the factory or not affect you, but like the manufacturer is in Arizona. So we’re going to go to Arizona to the factory and we’re going to actually taste like all the different flavors that we’re creating and we need to taste it and make sure it tastes good before we actually give it to you.

Right. Like that’s how much we care so much at this protein powder actually is it’s not just about like the ingredients of course in greens are the most important thing, but also it has to taste good. You want to be able to have it everyday without like, like gagging. Yeah, exactly. So that’s the reason for the delay. So we’re having this protein powder formula made from scratch.

Like we’re creating the formula ourselves and we’re not using Stevia. We’re using xylitol. It’s not just some formula where like, slapping our name on like, it’s like something that we’re actually making from scratch and investing in and like making it this like really heartfelt product. So it’s going to take some time to like, you know, we need to get back home.

We need to make sure that we’re there for like the taste testing and making recipes with it and stuff. Yeah. And just so you know, like 99% of any protein powders that you see out there, they’re, what’s known as quote, unquote, white labeling where somebody will get already a produce protein powder from a company and just slap their label on it.

I can guarantee you almost all quote, unquote brand protein powders that you see from people online on Instagram or wherever. Yeah. They’re just basically slapping their label on the protein part. That’s already mass produced, which it was just fine of course, but be normal that they’re not Designed For PCOS women. Whereas what we’re creating right now, My monthly membership site,

just like you are learning stages of DCOS, For Example, cold and alone at the doctor’s office to stage five, get ready to finally stop all of your body again. But we’re adding like four or five ingredients there so that you’re consistently improving your hormonal balance while you’re getting your protein powder. So you’re like you’re subconsciously balancing your hormones. Yes. And there’s chia in there.

Chia powder. Yeah. The good news, the good news is that the, that the supplements will be coming up before the protein powder. So stay tuned. Supplements are currently in currently being tested by the NSF to ensure quality and everything. So we’ll be ready. That’s also taking a lot of time cause we’re like creating things from scratch and making sure that it’s exactly what we want it to be the exact grams,

the exact, you know, amount in comparison to the studies for those supplements. Like, you know, if the study said, take it for three months to get this result, that’s what we’re doing. You know, Which takes time to formulate and to get tested by the NSF, which you know, which is funny because like, obviously, like we don’t have to have it tested by the NSF.

Nobody else gets through, gets their stuff tested by the NSF. But we said, you know what? We’re going to have it tested by the NSF, which if you don’t know, is a third party laboratory, that basically one goes to the, the, to the manufacturing area to ensure everything is being followed per almost like to the tune of like FDA regulations and make sure that the final product actually is what’s on the label because that’s what we like we really care about is the quality of each thing.

So you’re gonna, you’re gonna get exactly what you’re asking for. Yeah. We’ve heard some horror stories about supplements and whatnot. So we’re, we’re making it as clean, as perfect as possible. And it’s very painstaking. Okay. There’s a lot of regulations. It’s really annoying, but we’re doing it. All right. So before we end the podcast,

we want to do one last thing. The winner of the week, normally we would do like multiple winds of the week. But because this podcast episode is running a bit longer than usual, we’re going to do a one-on-one of the week. This week’s one of the week is from Laura Tali. Why don’t shoot. All right. Laura messaged us in the private Facebook group in the sisterhood and she says,

hi, lovely sisters just wanted to share my story and hopefully give some motivation. I’m 28. And only very recently diagnosed with PCs after gaining loads of weight with no explanation, it was quite a shock. And prior, I didn’t really know much about it. Obviously Guidos were useless and just said, Stan, birth control and try to lose weight. Even though we know it’s hard for women with PCOS,

thankfully the sisterhood resources have been amazing for me to learn how to manage my PCOS. I’ve typed myself as insulin resistant and adrenal fatigue. Loads of things I didn’t know are symptoms. Now all make sense. The tiredness things, identity, mood swings. I’ve just completed. My first 30 days, gluten and dairy free caffeine, free alcohol free and soy free.

And I’ve lost 11 pounds. I didn’t eat meat before, but have had to add chicken back in, along with fish to make it easier to get enough protein. I’ve also been drinking spearmint tea and taking myo-inositol daily. Anyway, just wanted to say thank you to Tallinn, NC duck for making it easy to follow and understand how to eat for our bodies this month,

I’m going to incorporate slow weighted workouts. I know it’s hard to follow such a strict new lifestyle and the cravings we get, but it actually gets easier. And seeing those, the scale go down, having more energy and just feeling like a human again, makes it all worth it. I promise sending you all love on your journey. It’s an amazing message from Laura.

Thank you, Laura, for sending in that message and the sisterhood telling us about your journey, your first 30 days, all the things like you basically eliminated, like, you know, caffeine, alcohol to gluten the dairy. And I think you’re doing an amazing job even like knowing the fact that, okay, I need to, I chicken back some fish back to really increase my protein intake and drinking the spearmint teed in ASA tall.

Like you’re really incorporating every step in a way that’s like not overwhelming, but of course it can feel overwhelming, but you’re really setting your body up for success. So we applaud you. Great job. And yeah, we, we look, we really look forward to hearing more and more from you in the sisterhood and as your journey continues and yeah, we’re always here to help and answer your questions as you go along.

And also everything that you mentioned that you have been doing, like the spearmint tea, the caffeine, gluten dairy in the app, that’s coming out there will be trackers. So you’ll be able to track your progress and consistency with these things you can select to track, you know, whether or not you’re having three cups of spearmint tea a day, and then you can look at it and see like,

okay, like 20 days out of the 30 days this month, I had spearmint T3 cups a day. I’ve been doing a great job. I can see my consistency. And then you get a little badge. Yeah, yeah. You had awards for every, every time you complete something as you should, because you’re really working hard for it. And we’re going to work on also creating reminders if you want,

because we don’t want it to be like pressuring you. But if you want to create reminders that say 10:00 AM have a streaming tea, you can create a reminder for that or 3:00 PM or 6:00 PM. You can create different reminders and you can keep track of all these different things. So, yeah. We’re so excited for that. Cool. Woo. All right.

I guess now, babe, we got to go record a podcast for the sisterhood. It’s going to be really fun. We’re going to be actually talking about the latest sister wins in the podcast for the sisterhood. I always love having those episodes cause it’s so like, you know, like it makes me so happy to see everybody like succeeding and like really seeing results Really lives changing.

Yeah. It’s like actually happy opposite deaths. All right. Well, thank you everyone for listening to this week’s episode, go on YouTube and watch that grandma falling into the pool. I guarantee you, you will get a smile on your face and yeah, stay tuned until next week when we do another episode about a different topic. And if you have any questions or topics you want to request,

just go ahead and send us a voicemail at 1 8, 3 3, ask PCLs Talk to you soon. Sisters Take care. 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. Again,


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