How to feel like your Pre-PCOS self again + Guess this food + PCOS hotline

How to Feel Like Your Pre-pcos Self Again

Whether you’ve had PCOS your whole life or symptoms just suddenly started to appear, feeling fatigued, bloated, hangry all the time shouldn’t be something you have to live with forever.

Believe it or not, you can feel like your pre-PCOS self again and reverse all your symptoms. You won’t want to miss our tips on this episode to learn how!

We also play our favorite PCOS game “Guess this Food” and answer questions from the hotline!

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

Follow us on Instagram for daily PCOS tips at (@PCOS.Weightloss) & (@pcos.weightloss.podcast)!

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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)

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Full Episode transcript:

PCLs weight loss method like plate method is where you have a quarter of your plate, protein, a quarter of your plate carbs, and then half your plate is veggies. It’s really important to adopt this habit when you have PCOS, because you’re not going to lose weight, just eating a little bit of chicken for lunch and nothing else. And you’re not going to lose weight by just cutting out all your carbs.

Cause that’s not going to be sustainable. It’s about balance and it starts with your plate. And I think that this method has helped so many women be able to finally relax when they’re eating food. And I don’t have to restrict and start Dr.<inaudible> my own hands and with other stem naturally<inaudible> And we’re back we’re back in America. The tenderizing duo is back to Lynn,

Tend to Tend to lazy, tend to tantalizing. Duo is back in America. We’re back in orange county. The sun is shining. The butterflies are flying around. We’re recording this outside. Yeah. We’ve been back in California for about almost seven days and we love it. It’s going to be really hard to go back out on the travel carousel again,

Carousel. Yeah. Carnival. It’s like a carnival. I mean, right now we’re at my mom’s house and I don’t know about you, but I’m loving it. Like we get to cook together. Me and my mom go on walks together. She makes me breakfast. We’re having a good time. This is great. I could stay here forever. So yeah,

basically we’re back here for a few weeks. And then in about two weeks or so three weeks, we’re going to be going out again this time we’re going to be flying out to Istanbul in Turkey. We’re going to stay there for three weeks and then go to Italy, Italy from there. And then we’ll see what the rest of the trip, how it unfolds.

But yeah, I think it’s going to be really fun And loving it so far. You’re going to have a, have to excuse any hammering or airplanes. Cause we’ve decided to record this episode outside, but it shouldn’t be a problem. No, we had to sit outside and not be inside. I think it’s it’s worth it. I Think we just did it for our souls.

Yeah, I think we want it to, but yeah, Turkey will be fun. It’s actually where I was born, where I lived for the first 10 years of my life. So I think it’s going to be cool for me to go back and experience that lifestyle again, telling me be out. Maybe I don’t want to come back to America after maybe I’m like,

this is my home And then I’ll just, I’ll have babies there and leave everything behind. How does that sound? Yeah, that Sounds like a Good idea to you. You just think about It. Okay. Let’s get into it.<inaudible> all right. So today’s episode, we’re going to our main topic. It is three ways to feel like your<inaudible> self again.

And we’re going to talk about what you can do to feel basically like before your piece, your symptoms hit you, you know, and we’re going to answer some Q and A’s a voicemail, arrogant play a little game that we haven’t played in a minute is guests this food, we’ll get to that a little bit. It’s going to be a fun game for talent to play My favorite pipe.

Yes. Let’s start with a question from the Q and a section. This question is from JC. Why 2, 1, 3, 8. Maybe the username is trying to say juicy 2, 1, 3 8. I don’t know. But the question is what’s the piece, us weight loss method, dinner and tally and disses in relation to a post that you posted recently on Instagram, about your piece,

us weight loss method, two, like the plates organizing a plate. So could you explain Such a good question? So Thank you. I put, I pulled it up so Less weight loss method, like plate method is where you have a quarter of your plate, protein, a quarter of your plate carbs, and then half your plate is veggies. And I like this because it helps you visualize what your plate should look like.

I mean, it doesn’t have to look like this, but when you think of it this way, at least you’re getting the enough veggies that you need. At least you’re pairing your protein and your carb together for better digestion of the carbs, slower digestion, better for your blood sugar. So it’s really important to adopt this habit when you have PCOS, because you’re not going to lose weight just by like eating a little bit of chicken for lunch and nothing else.

And you’re not going to lose weight by just cutting out all your carbs. Cause that’s not going to be sustainable. It’s about balance and it starts with your plate. And I think that this method has helped so many women be able to finally relax when they’re eating food and trust that you know what, like I’m getting all my nutrition and I’m doing something good for myself and I don’t have to restrict and start.

So I agree. I like to post my plate. Yeah. I think it’s a really good method to just organizing your plate, especially when you’re new into it as well. All right, next question is what time during the day is the best to work out. All right. So I’m actually going to be, we’re actually going to be posting about this on the,

on the gram ferry soon, probably the same week. You’re listening to this. If you don’t know the gram, it’s at PCs dot weight loss on Instagram, but basically to be honest with you, there really is no best time to work out in the day. There are though some things you want to avoid. So one thing you want to avoid is working out too late.

You want to avoid working out at like 8:00 PM or 9:00 PM because what happens when you work out that it naturally boosts your metabolism, it’s going to naturally boost your cortisol levels. And then that’s going to like, even if you do a slow way to workout, there is still a bit of energy that it gives your body from the metabolism and the little spike of cortisol.

So what that’s going to do is make it harder for you to fall asleep. So that’s why you want to avoid working out late in the day, like eight, 9:00 PM and make sure your workouts are like before or around like 6:00 PM, maybe 7:00 PM to latest. And then there, there is like a conception that working out in the morning is the best and idea behind that is that when you worked out in the morning,

it raises your metabolism for the rest of the day. It, it gives you more energy throughout the day. And although that is true to a certain, to a certain sense, it’s not that big of a advantage. So it’s not like it’s going to give you like this huge, like 50% advantage to losing weight. It’s if anything, it’s a very minor.

So you don’t necessarily have to work out in the morning. You my opinion, but it can give you a little small, tiny advantage for the rest of your day. Hmm. Interesting. What time of the day do you like working out telling Now that I am in the 5:00 AM club, as I like to call it, my sister, we wake up 5, 5 30.

We go to the gym together. Now that I’m here, we’re having so much fun working out together, by the way, like, this is great. This is really working out and being there early, like, no, one’s there. What was the question? Oh, what time do I like? Yeah, I like the morning because by the end of the day,

I’m really not, I don’t have the energy. Like I’m tired. I just want to cook and eat dinner. So like I used to work out at like 6:00 PM and I just feel like it was cutting it too close to dinner and I have to cook dinner. It’s like adding stress to my evening. So it’s best if I just wake up early,

I feel you, I feel you. Next question.<inaudible> oh yeah, go for It. She says, what’s the difference between a nostril and Obasanjo so I love this question because there’s lots of inositol supplements out there and it’s really one of the best supplements for PCOS, but not just Willy nilly any and also tall. So we want to look at the studies and we’re creating a supplement line.

We look at the studies, how long are people taking it? What’s the dosage? How will we make this the most effective? You know, it’s like, there’s so many installs out there, but specifically the ones that have 40 to one ratio of Mio and de Cairo, and also tall work for women with PCOS studies show and after three months, it has shown to help with all pathologies and symptoms of PCOS.

So Vasa tall is that 40 to one combination with 4,000 milligrams a day, specifically, according to the studies as well. And it’s a three month supply. So it’s really all encompassing of everything that you would need to take in order to see those results, improved ed quality of elation, getting your period back, reducing cravings, improving your mood. So it’s really important to take it at that dosage,

those ratios, that period of time, instead of any and also tall willy-nilly. So that’s why I love Abbas at all. And I couldn’t rave about it more if you haven’t tried it yet. If you check out the highlight on Instagram called Odessa natal, the link is there with the 15% off code and a lot of testimony. Yeah. Or you can just go to the Lincoln description of this episode as well.

You can find it there to, to Instagram one, you can see a lot of testimonials, like hundreds of sisters who have tried it and start to lose weight, get their periods back, even be able to get pregnant. Like there’s so many benefits of<inaudible> stall is a it’s crazy that it’s not mentioned more. Yeah. All right. How much drama could be avoided if that was just the first thing given to patients before Metformin and birth control,

You should be going into doctor’s offices telling the doctors like, Hey, this is what you need to mention. We’ll take it from here. It’s like, oh, is that a PCs diagnosis? I’ll take it from here. You just walk in the closet. Like you’re hiding in the closet every day. And then when your peace, you, as you just like,

oh, take it from here. All right. The next question is going to come from the hotline. If you’re new, we have a phone number or telephone that you can call us at. It’s at one eight, three three, ask PCO S 1 8 3 3 a S K P C O S. And you can leave a voicemail with your question. Today’s question is right here.

Hi, this is Jessica. I love your guys’s Instagram. I am just wondering, do you guys think creatine is good for women with PCO? All right. That’s a great question. So creatine is a very, very popular supplement. That’s mainly used for working out pre-workout or, or post-workout. And essentially what creating does is it helps to hydrate the muscles so that they have more stamina and it makes muscles also a bit stronger.

Now, the thing would creatine and PCO is like, there isn’t any direct, like study between creatine and PCs, at least that we know of. However, to know whether it’s safe for a woman with PCs, that’s something one it’s of course, individual to each person. But generally it is something that is most likely safe for women, women with PCOS.

The one thing you want to look out for though is usually creatine is part of like a pre-workout or a post-workout. So you want to make sure that it’s not part of a pre-workout that has like other stimulants, for example, a lot of times pre-work pre-workouts will have caffeine and other harmful ingredients, which can be, of course, that can be bad for women with peace,

U S so that’s what you want to really watch out for. But in general, creatine, isn’t something that would be bad. Is that something that I would recommend? Probably not. To be honest, just because like, It doesn’t sound like something, a woman with PCs would need given that we have already elevated testosterone and that makes us more capable to put on muscle.

And we tend to struggle with water retention because of high insulin levels. Yeah. It’s just like, I am not 100% sure. Cause I haven’t seen any studies that like directly correlate them, like you said, but it doesn’t sound like something I would suggest. Yep. All right. On that note, let’s go into guest this food Guess this food And play this game in a minute.

All Right. I’m ready in a minute. My favorite game. So for anyone who doesn’t know gets this food, this is a segment basically where I give a couple of tips about a certain food. It can be an ingredient. It can be a spice. It can be like basically anything you can eat. But the whole point that this food is actually a really good piece,

us friendly stapled, basically something that you can include as part of your day to day diet that has many benefits, especially for PCs, woman Hit it. Okay. I’m giving the introduction. I Know. And basically I’m going to give Tallinn a hint one by one about what this food is an and she can, you tie and you can give the guests at any moment,

but once you lock it in, you cannot change your guests even as I continue with the hints. All right. So you got to lock it in. All right. I always start off with some history. As you know, the first hint is these are widely believed to be among the world’s first domesticated trees, archeological evidence dates back to 3000 BC.

But some geneticists think that humans probably started cultivating earlier than that around 12,000 years ago. What we do know now is once humans started encountering these new tasty, we embrace them with Gusto, from Greece to California. That’s a hint right there from Greece, all the way to California. Can you think about the weather where, what would grow in those weathers is Yes.

Do you have a hint? You have a guess. Are you going to lock it in? No. You see, this is what I mean. You can’t just throw out. I didn’t look at it. All right. Second hints. It is a natural energy booster. It has the presence of manganese copper and a riboflavin, which helps in energy production and metabolic rate.

So again, we know a lot of PCs women, they can be fatigue and low metabolism. Wham, bam, bam. This helps in both those areas. No, it’s not olives. Okay. So that’s second hint. Do you have any guesses? All right. This is going to throw you off into a whole thing. It’s going to throw you off into the Nile river.

All right. The third hint is they are related to peaches, comes from the prunus family, the same as peaches, cherries and apricots. Okay. So it has pits, Like I said, this hint was going to throw you off, so, okay. Okay. Okay. We have only a few left. This is so fun. All right.

This helps to slow absorption of sugar and carbs. Recent studies show that eating this mid morning can help moderate your blood sugar throughout the day. Again, this is really important for PCs. We know that breakfast is a super, super important key way to start the day because that’s going to help to regulate your blood sugar for the rest of the day and,

and deter cravings. So that’s the hint Olives final answer all Lives. Final answer. Yeah. Okay. Yeah. Sure. Sure. All right. So she locks it in as all those sisters, if you all know your guests yet just yell it out or lock it in, even if you’re at the office, just so you can get into it.

Okay. Can be turned into a dairy free milk and a versatile option for gluten free baking. So we want to say all of this lady. Hey, oh man. No, no, no. It’s too late, too late. I don’t know The last hint. One of the highest content of protein for nuts. Oh, Bula. You fool.

You are Per a hundred gram. There’s 21.1 grams of protein, which makes a, one of the Highest Protein content of all nuts. Okay. The answer was all mints. Ah, all lives, all lives. Ciroc Only. Cause I said California and Greece, your mind got stuck in all of this. I didn’t think of almonds when you said I would never think of almonds.

So yeah, just to kind of go over that real quick. It’s the first tree that humans, It’s not the first, but it’s widely believed to be among the world’s first domesticated trees according to this excerpt. So yeah, like we talked about it as a natural energy booster as manganese copper riboflavin. So it’s going to help with energy and, and your metabolism.

So highly recommended for that. You can like carry a bag of like in a Ziploc bag with you, as you go anywhere, you can throw it into your smoothie. Just a great way to start your day. And it is actually, I couldn’t believe this is related to peaches, like to fruits, like peaches, cherries, and apricots. But the thing is unlike it’s fruity cousins,

the nuts is actually outside of the fruits. If you ever look at an almond fruit, it literally looks like a, like an apple, like a pear shaped apple and the almond is on the bottom of it. I have never seen it Googling Now. It’s very interesting. Okay. Wait, am I right about that? Thinking about something else? Yeah.

I mean, it seems to be a flower Where we I’m thinking about, oh my gosh, I’m so sorry. I thought about something else. It’s that last thing I said about the nut being on the outside of the fruit that was wrong. I’m thinking about because I was coming out with two guests, this foods and the other thing that I was working on,

that’s what it was. So I made that last part of Spain. I apologize. Cool. You don’t have to ever really looked at an almond plant and just Googled it. Hold there you go. Did you hear about that sister who took opacity 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? 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 S this ratio is often imbalanced. So taking us 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. All right. So let’s get into the main topic today. Three ways to feel like your<inaudible> self again, time.

Do you want to start us off with this topic in? Okay. Okay. Before I get into the three ways to help you feel like your pre PCR self, again, I want you to visualize what it would feel like to be your pre PCOS self again. Or if you don’t remember what that felt like, because you’ve been struggling with symptoms for so long.

I just want you to imagine living symptom free for a second, because it is possible. We’re going to get you there. We’ve got the tips ready, but you have to see it to believe it. So close your eyes, sisters, close your eyes for a second. And just imagine yourself waking up one morning, symptom free, okay. Symptom free.

You’re getting out of bed. You know, you’re having your breakfast. You don’t feel bloated afterwards. You’re not cranky. You have energy. You feel like you got a good night’s rest. When you go to the bathroom, you brush your hair. Your hair is not falling out. Your face is not covered in cystic acne. Imagine not struggling with these symptoms anymore.

Maybe your period comes back. Now, open your eyes. And I’m here to tell you that this is all possible. And we are going to provide you with all the resources and help and tools for you to get there because you deserve it. And there’s no reason to continue suffering from PCO as symptoms any longer. So the first tip to help you go back to your pre self,

again, is the most important tip. And that’s to discover your PCO S type, what are the root causes to your symptoms? Cause any thing that you do for your PCOS has to be treating the root of the issue. When you’re taking a supplement, you don’t want to take any supplement, Willy nilly. You, you want to think like, what is this treating?

Right? So if you’re struggling with any of the four PCs types, one inflammation, all of us struggle with this too. Insulin resistance, 80% of us struggle with this three adrenal fatigue, 30% of us struggle with this. And for hypothyroid, 30% of us struggle with this. You want to find out which one you’re struggling with. So, you know,

your next steps, we have lots of podcasts, episodes about PCLs types. Yeah, we did a, we did one recently about a couple of weeks ago. That was about the PCRs type inflammation. And we also have a full episode about the different PCs types. If you just look for one about what’s your PCUSA Yeah. And you can take the quiz to help you discover your PCs type,

and that will lead you to a webinar that I do. So it’s really resourceful and can change the whole trajectory of your PCLs journey. Yeah. In fact, we had the link ended description of this episode. So if you just scroll down in the description, you can see where it says, what’s your PCs type, by the way, it was cashews.

Oh, look, here’s a picture of cashews. Wow. That’s a cool, Yeah. It looks like a pear upside, upside down pair with the cashews sticking out from the bottom Each, Maybe. I don’t know. But now, you know, Now the second tip to help you feel like your Prebys yourself again, is changing your diets. So we always suggest trying to go gluten and dairy free for at least 30 days to see how you feel.

Because if you are sensitive to gluten and dairy, and you’re doing a hundred things to help with your PCs, but still eating the foods that are fueling the flames, then none of those things are going to make a difference. So going gluten and dairy free for at least 30 days to see how you feel can really help. These are inflammatory foods. They can disrupt your metabolic hormones like insulin cortisol,

and have a huge effect on your ability to lose weight and manage your symptoms like bloating and, and low energy and irritability. So, I mean, there’s lots of studies on gluten and dairy, specifically dairy. And I mean, how, it’s just this cocktail of hormones that someone who’s metabolically compromised like PCOS women can really suffer from. And there’s a few of us who don’t get impacted by dairy.

And you know, those sisters are very lucky, but a lot of us one way or another are affected by it. So it’s really important to see how that’s affecting your body. Yeah. All right. And then the third tip is to pick some awaits up CX, do you want to take you from here? Let’s talk about some slow weight and workouts and how this can help bring your<inaudible> body and self back.

Absolutely. I think something that everybody always wants to have is like more energy, especially feeling natural energy. From when you wake up in the morning through the rest of your day, you don’t want it. Like every, I feel like everybody, especially myself, but PCOS women, like we hate waking up and feeling like we’re tired. When we, when we start our day,

it’s like, I barely did anything so far. Or when you get tired in the middle of your day, you just have that like mid day slump and you can’t continue with the same energy you had earlier in the day. So all of this need for energy, it can actually be accomplished one way by, by exercise. So way to workouts, basically strength training done in a low intense way can be a really great way to one improve your metabolism.

Studies actually show that when you do a strength training workout, your metabolism can be elevated for up to three days. So not just like for the rest of the day or not just for the next couple of hours, but actually studies show it can be elevated for up to three days. Not just that when you have new lean muscle and you maintain that lean muscle,

your metabolism is higher permanently. What happens is that basically when your body has more muscles, it requires more energy, therefore, to support all that new muscle, all that lean muscle in neat in needs to, as a result, create more energy through your metabolism to support that. So that’s another great way to just add more energy to your body day to day another,

another benefit of a story to workouts and strength. Training workouts is insulin sensitivity hair. So 80% of sisters like Tyler was talking about earlier 80% has insulin resistance. Now this can also make you tired. It can also lead to cravings. It can, there’s so many symptoms associated with insulin resistance, but one way you can improve. It is by doing strength,

training workouts studies actually show you can improve insulin sensitivity drastically by just incorporating some strength training workouts to your week. Now these workouts don’t have to be like six, seven days out of, out of the week, cause that’s only going to, it can only make your symptoms work. When you work out all the time, you’re basically putting your body into a,

a stress response. Like your body thinks it’s fight or flight mode. This is why a lot of times intense workouts like kickboxing hit spin classes, where you’re going, where you’re running around doing workouts for seller hours, several times a day, it puts your body in this inflammatory response and it makes your body feel like you’re under stress. As, as a result,

it shuts down your metabolism. It shuts down your body. And that’s why many sisters day to day go through these intensive workouts and intense regimens. And they don’t lose weight is mainly because of this. So as I just explained earlier, basically trying to do slowly to workouts, trying to incorporate the strength training workouts, to really help your body with energy and feeling less anxious,

feeling less exhausted, and just feeling like yourself again, You said it bow Data. All right. So those are three ways to start feeling like you’re pre priests yourself. Again, of course there’s a lot more to it, but these are just three ways to get started. Three ways to feel like you’re on the right step in your journey. And definitely we have a lot more information to help you get through the more complicated parts.

Yeah. I feel like, I mean, for a lot of women, it is a struggle to even imagine yourself living symptom free. That’s why we did that visualization exercise. And you know, it takes a lot of self motivation, but also like I used to love reading testimonials and you know about people who have reversed their symptoms or just like getting their period back and what they did.

And I had a hundred questions for them. And that’s why I created the sisterhood, a community of women just like us who are reversing their symptoms because there are so many questions and so many self doubts and so many emotional roller coasters that we go on. As we try to reverse these symptoms and create a lifestyle for ourselves that supports PCLs sometimes you just need like a person who gets it to talk to.

And so that’s what our private Facebook group is about in the, where you see so many messages, me and Cedric are always there responding. Other people are always responding and just helping each other get there. And there are so many wins from the sisterhood of sisters who did get their, Yeah. And speaking of that, I think this is a great way to jump into the wins of the week.

These are sisters who are thriving with peace, us and losing weight, and just basically on a great trajectory with their peace years journey. And these winds, of course, they don’t always have to be like the end goal. It’s more about the small wins throughout your journey that add up that’s the most important. So why don’t you go ahead? Tiny read the first wind for us.

All right. So Paris Sanchez from the sisterhood. She says he sisters, I just wanted to post a little encouragement for y’all. I have been gluten and dairy free since January and lost 23 pounds in the first three months. Since then the scale was kind of plateaued, which had been a little discouraging since I still need and want to lose another 40 ish pounds.

I didn’t work out because I have a full-time job, a part-time job and the toddler. So adding one more thing into my day would have to come from sleep. And I’m not willing to give that up any of the six hours that I already get. Anyway, when I initially lost weight in March, I tried on an old pair of shorts that I loved,

and they were still too small today. I randomly put them on again, even though the scale hasn’t moved since March and they fit with room to spare. So Just a little encouragement, even if the scale isn’t budging, you’re still doing good things for your body by reducing bloating and inflammation, keep going sisters. Wow. That’s really good. And it’s so true.

Like sometimes the scale isn’t the end all be all because a lot of times a scale can be incorrect and actually what’s happening underneath, you know, let’s, let’s not forget like that one muscle can weigh more too. There can be water retention. Like what do you think time? Yeah. And you’re basically improving, like you’re focused on improving your metabolic hormones.

You’re basically supporting your body and having your metabolism work properly. It’s not always about the scale. Sometimes it’s about the metabolic machinery. So that includes the inflammation and reducing that, you know, maybe the skills aren’t going down, but maybe you’re not retaining as much water and your body is metabolizing what you’re eating better and you’re building muscle and that’s just, you know,

weighing more than the fat. And so you’re actually losing weight, but you can’t really tell, cause the skill there’s so many factors, that’s why I’m not really into like weighing myself or I don’t really suggest it except for once a week, if you want to do that. I like a measuring of the waist to hip ratio because that doesn’t involve numbers.

And you can see that like you’re less bloated and everything. And in the sisterhood app, that’s coming out, that’s actually an option to be able to track your waist to hip ratio. There is a formula in the app where you just put in the numbers of the measurements and it calculates it for you and tells you like, oh, you’re getting closer to your goal.

And then you can see like my waist is getting slimmer. Yeah, Exactly. All right. Our next one is from Mariah, from the sisterhood. She says, good morning, sisters. I just started yesterday and had been in tears, reading through your posts and comments. I’m so happy and excited to be on this journey with all of your amazing and strong women.

I discovered I’m on the adrenal fatigue type. If anyone has any advice to add to what I’m learning, I would appreciate it all. It’s amazing, Maria. I’m so happy that you’re in the sisterhood and you’re being encouraged and just feeling happy to see everybody else’s communication and just talking to all about it to everybody else. I think that’s, again, one of the most,

really important factors in a piece of his journey is having the right community around you and having the right people around you to like feel encouraged and to feel like you’re on the same wagon as you’re going through this towards a goal. Yeah. And as for adrenal fatigue, I think the first step is to focus on quality sleep and making sure that you’re creating a nighttime routine,

not staring at screens, taking CBD, doing all the things to get into bed on time, relaxed and ready for some quality rest. Maybe even melatonin. Yes. All right. Next, Katie Maria. She says, Hey everyone, it’s been a little over a month that I went gluten and dairy free. And I wanted to share some results to encourage anyone who has just started.

This is also with taking Odessa tol every day and improving vitamin D, which was very low. All right, here we go. This is Katie from the sisterhood. You just erase something. So my screen changed. She says I’m down three to four pounds. Hard to tell because scale fluctuates a lot, but I’d say it’s closer to four pounds. My testosterone level dropped from 86 to 74.

My moods are way more stable. I was also all over the place. I would have such low days out of nowhere. I still struggle with daytime fatigue, but it’s definitely improved. I’ve noticed a slight improvement in my eczema. It used to be very bad for me. And while I still have it, I feel like it’s more manageable. I haven’t really been paying attention to,

to how many carbs I eat and have definitely cheated a lot with sugar, filled gluten and dairy free options. I’m going to try to focus more on this going forward. Also, I have not yet started weighted workouts. I’ve just been walking 10,000 steps a day, but I plan on starting weighted workout soon. All right, Katie, you’re on the right track.

All those changes are such good news. And it’s only after one month of going gluten, dairy free. You’re already losing weight. Your testosterone is going down. I mean, your moods are better. It sounds like you were really sensitive to these foods. So I I’m so happy for you for trying this. Yeah. And it’s all about the steps along the way.

Like not doing everything at once. So like you mentioned, I’ve been walking 10,000 steps a day, but not the way to work outs yet. We’ll do 10,000 steps a day is huge. Like to do that consistently is amazing. That’s great. And then the next goal could be to start the weight workout. So it doesn’t mean you have to do both at the same time.

The fact that you’ve already started, one is amazing. And even, you know, mentioning that you, you said that you cheated a lot with the sugar filled gluten dairy free options. You know, again, like it’s very, when you don’t consider cheating and more focused on consistency. So it’s totally fine that don’t be hard on yourself. And it’s part of the process of going gluten,

dairy free. Sometimes, you know, over time you figure out what the best alternatives are, what the best alternatives are for each thing. Yeah. Okay. So that is all the wins for this week. We love reading all the wins. We could definitely read more, but we’ll see before next week’s episode. Yes. Thanks so much for joining us.

I hope this was motivating and I hope you join us in the sisterhood so we can continue helping you in your next steps, recipes, resources, and work out. Yes. Lincoln description to join. But if you’re, if you just want to go to the website directly, you can just find us@cosweightloss.org, PCO S weight loss.org. You can find our,

our blog are more podcasts and you can find the men, the sisterhood membership, and much more And sisters take care. 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 PCOS lifestyle, gluten and dairy free, get ready to finally feel in control of your body. Again,

 

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