PCOS: The Diabetes of the Ovaries!

PCOS is often called the “diabetes of the ovaries” because too much insulin can trigger high testosterone, which manifests as PCOS symptoms such as hair loss, acne, facial hair, irregular periods, and more!

On this episode, we’ll discuss the impact of insulin resistance, the side effects, and what you can do to help heal your insulin resistance naturally!

Did you know 70-80% of women with PCOS are insulin resistant…What even is insulin resistance? You’ll learn exactly how insulin resistance happens in the body, what symptoms it can lead to, and how you can help heal the insulin resistance from the root cause!

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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)

Full Episode transcript:

Dr. You hear about that sister who took opacity tall and finally got her period after a year of not having one Credible. I see those kinds of messages on Instagram a lot. How does that even happen? Well, Ovastiol helps with healing, insulin resistance, a common root issue that most PCOS 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 Ovasitol has a 40 to one ratio of myo-inositol and Inositol. And this ratio is similar to the ratio that should be found in the body. But with women like me who have PCOS, this ratio is often imbalanced. So taking Ovasitol 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. You got it. Boo. Check out the link in the description to get 15% off yours. All right, babe. Let’s take a moment to correct our posture. Take a deep breath and have some peer spectrum CBD.

Sure. Hey sisters CBD can help with acne inflammation, anxiety asleep, and so many other PCs 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. The sisterhood one word for 10% off. Can I stop now? Nope. You got 30 more seconds. So tell him you’ve been on a path. One might call a journey, A 5,000 step journey. That’s Right. I’m so impressed by how you just like all of a sudden you’re like,

you know what? I’m going to start a challenge because I feel so cooped up. Yeah. At first with this Corona, I was like, Oh, stay at home. No problem. I love staying at home. No problem at all. I already worked from home, but recently I’ve been like cooped up. Like we can’t go to the gym,

obviously. You know, I feel like I wake up. I moved from my bedroom, two steps into the office. I work all day two into the living room where we work out two more steps to the kitchen where I cook dinner in two steps to the dining room. I literally like I’m, I’m afraid to even check how many steps I was getting on days that I didn’t leave the house.

Yeah. I know before the challenge. Yeah. And it became a habit of not going on a walk. Whereas I used to go on walks. I dunno. It just like happened all of a sudden, Cause you were like, you were leaving the house to do certain things, but now you don’t do the same stuff. So like you don’t have the same opportunity to like walk,

get some sun, like get some physical activity. Like, especially in our house, we don’t have like a big apartment, you know, it’s like less than like a thousand square feet. But so like when you have, when you’re doing all these different things, but it’s small space. It’s like, you’re not moving down, Not moving that much.

I shudder to think how many steps I was getting on a date that I didn’t leave the house. I shut her, but I did. So we had these fires in Irvine and on during that week we really didn’t leave the house like at all. And that’s when I realized this was getting to me. So after the fires and the air cleaned up,

I went out for a walk and I was like, I feel so much better. Like psychologically, I feel so much better. Why was I allowing myself to stay at home for so many days in a row? And that’s when I was like, why don’t we do a four week challenge and get in the habit of leaving the house and going on a walk?

You know, it takes like 45 minutes to get 5,000 steps if you’re like walking and listening to a podcast. And honestly, if you go on like two walks a day, you’re almost at 5,000 steps anyways, you know, like we just did a w did one around the community and that was like a thousand steps already. So if I did that twice a day or three times a day,

I’d be pretty close to 5,000. So, yeah. And the great thing about the 5,000, by the way, if you’re wondering if you didn’t join the 5,000 step challenge was yeah, it was during October, during November when you’re listening to this, it was back in November, but it was like, it was all on Facebook was, it was a free challenge.

And it was a thing that I liked about it was like, it was a great motivator. Like, you know, like this is one thing that we maybe you may be frustrated with is like being stuck at home and like not getting in the physical activity that like, you may, you may want to. So like how about a 5,000 step challenge?

It’s not that much where like you have to focus on, Oh my God, I have to go walk three hours. It’s really like one hour, less than one hour walking. And it’s a great, like, motivated to do more. Like maybe now you want to try something different, Being healthier, working out honestly four weeks is all it takes for you to create a habit out of something.

I heard it’s 21 days, but I’m just saying like, if you do something for four weeks and it’s at the forefront of your attention, you’re really trying to get a certain habit into your rhythm. Then setting yourself up for a four week challenge is great. I feel really good. Like some days that I probably wouldn’t have gone on a walk, I’m forcing myself to go outside and take a phone call outside,

or just do like a quick straw and like get some steps in. And I wouldn’t have done that if the was in, at the forefront of my attention. So I’m saying like, just coming up with a challenge for yourself to get into a new habit is so impactful and it’s really changed my mood. It’s only been a few days and it’s really changed my psychological state cooped up.

Yeah, exactly. Yeah. Cause yeah, cause we’re doing the challenge right now. The podcast is being recorded a little bit ahead of time, but by the time you listen, it’ll be over. But you know, that doesn’t mean you can’t join our next challenge, which we’ll be doing one very soon. So stay tuned for that. Stay tuned sisters.

Yeah. Awesome. So with that being said, let’s launch into this podcast episode and What is today’s podcast episode about? We are going to talk about P C O S and its relationship to diabetes because PCLs is often called diabetes of the ovaries. And we want to explain why this is the case and what we can do to prevent our insulin resistance and PCs from going so far out of control that it becomes diabetes.

Yeah. We’re trying to prevent it. Exactly. Yeah. And when we talk about like peace Jewess being called diabetes of the ovaries, the reason is, is that insulin can trigger high testosterone, which manifests in many pieces, you has symptoms. So that’s the reason why, like we were saying that sentence right there, and to start off it like 70 to 80% of women with PCs or insulin resistance,

as you can tell, that’s a big majority and not just that, but a lot of birth control pills can also increase insulin resistance, which we know a lot of women with P stress. One of the first few things they’re offered is Yeah. And it makes it so much harder to manage symptoms. After you decide to get off the pill because you were on the pill,

you didn’t realize you had all this insulin resistance and the birth control pill made, made it worse, then you get off and it’s a mess. So it’s important to note that many of us have insulin resistance and there have even been studies on women with PCOS. So researchers in Australia collected data over for over 8,000 women and found that those who had PCO S were four to 8.8

times more likely to develop type two diabetes than women who didn’t have piece dos. Wow. That’s a lot more. So it’s really important that we talk about this and think about this before 20, 30 years go by, we leave our insulin resistance, you know, unmanaged untamed. And that insulin beast gets to us as Dr. said in that episode.

Yeah. Yeah. And if you’re, and if you’re young and like you’re hearing insulin resistance, but maybe like to you like it’s Oh, it’s just insurgents. I don’t have to worry about until I’m old. Well, honestly worrying about it now. There’s no, there’s no such thing as older, young right now it’s about really focusing on your health and like,

if you try to improve it, now it’s going to have such bigger down the road then that’s why you want to start looking at it now. Yeah. You were saying Now I’m just going to continue to the next study, but you can go ahead and see To the Australian study. Pregnant women with PCs are nearly three times as likely as women, without PCs to develop gestational diabetes.

So that’s diabetes while they’re pregnant. So that’s, you know, something that we can prevent by managing our insulin resistance in advance ahead of time, before you get pregnant, instead of trying to get pregnant really quickly before it treating the underlying root issues of our PCs. Yeah. And going with that. So instant resistance as we’ve talked about instant resistance, many episodes,

but it’s, I feel like we should explain what insulin resistance actually is tight. I feel you always explained to us. So, so what is insulin resistance? Great thing to explain. I do it all the time on Instagram lives and like in the sisterhood and in our, in our podcasts. So basically, so here’s how insulin resistance can turn into diabetes.

Okay. When we eat, when we eat food, it breaks down into sugar, in our blood and this signals the pancreas to release the hormone insulin. And so this insulin is what’s going to grab the sugar in our bloodstream and put it in ourselves. So we burn it up for energy. Okay. And I’m making hand gestures. Yes. And I’m going to make some sound effects.

Yeah. So this is ourself insulin. Putting the sugar into our cells. We’re burning it up for energy. This is what’s supposed to happen. But if our diet is constantly filled up with foods that spike our insulin, or if we are genetically predisposed to insulin resistance, we start pumping out more and more insulin. And what happens is our cells lock up and they become resistant to that insulin.

That’s trying to put sugar into ourselves to burn up that’s insulin resistance. Our cell is locked basically. And so after a while two problems happen, the cells become insulin resistant from being bombarded by insulin. Constantly, the pancreas keeps releasing all this insulin to no avail because the cells are locked up. Blood sugar builds up in the bloodstream because our cells are resistant to burning it up.

That leads to diabetes. And insulin goes to our ovaries and triggers high testosterone. So that’s one way we can develop diabetes. And then the other way is that the demand on the pancreas to make all of this insulin isn’t sustainable. And eventually the pancreas becomes overwhelmed that it can’t produce enough insulin for our body to grab that sugar and put it in ourselves to absorb that’s another way another like of diabetes.

So what I’m trying to say is genetically, we can be very insulin resistant, but also, and we can be predisposed to insulin resistance because of genes because maybe our mom had it or something like that. But also the foods that we’re eating can constantly spike insulin or cause inflammation, which also locks up the cell and makes the insulin resistant. And these can contribute to insulin resistance.

And there’s like a range of insulin resistance. You can be slightly insulin resistant. You can be very insulin resistant and that can lead to pre-diabetes and diabetes. So even if you’re slightly insulin resistant symptoms of PCLs can occur, it can trigger high testosterone. It can have that cascade effect on your hormones and make all these symptoms show up. And you don’t even know that you’re insulin resistant because maybe your glucose is fine.

You’re checking your glucose on blood work is the last sign of insulin resistance. There’s before that, like when your glucose is fine, you can still have some insulin resistance. You need an insulin glucose tolerance test to really see what is happening. Does that make sense? Yes. I love how you went off and I just, I needed to shut up and let you just talk because that was amazing.

I was looking at you like you were wonder woman and I was just like, cute, go ahead. Keep on going. That was great. Thank you for that amazing explanation. And that’s time mentioned that the, the severity of the instant resistance can depend on each person. It’s important to just like, like to look how your body is reacting when you’re like through your diet and lifestyle and make adjustments along the way.

And it’s important to consider, like what can insulin resistance lead to? And like, what are the symptoms? Because it there’s a reason why it’s important not to ignore it. And some of those symptoms are like, you know, hyperandrogenism where you have elevated testosterone, which is going to lead to, you know, like hair loss or hair growth and acne,

and a lot of these different symptoms. And it’s, it can be attributed to insulin resistance. That’s right. All of these symptoms, if you have awful cravings, it’s a sign, you know, you don’t don’t look for like a appetite suppressant, think insulin resistance. What can I do to heal this? And we’ll launch into that too. Yep.

Okay. So did we, did we talk all about what happens when we’re insulin resistant, high testosterone, irregular periods? I mean, I went on my tangent. Did I go through this? I don’t think I heard all the symptoms. I don’t, I didn’t personally named them all, but let’s go ahead and say it. So the other symptoms,

they include high testosterone, irregular periods, infertility obesity, hirsutism, hyperandrogenism, chronic fatigue syndrome, immune system defects, eating disorders, hypoglycemia, gastrointestinal disorders, depression, and anxiety, and eventually type two diabetes. So sisters, this is why insulin resistance is very important to look at. Even if it’s minor can lead to one of these symptoms. And you may not know why you’re feeling a certain way when you know,

it’s just something internally that you could, you could adjust that, that can help You hear us jumping up and down, talking about insulin resistance all the time. And you know, it’s because it can have this much of an impact on our symptoms. It’s so important. And nobody talked to me about it when I was first diagnosed, I was not told what is actually happening in my body.

And I understand that like, not everyone cares, but I cared when I was diagnosed. And if somebody had broken it down to me like this, it would have made so much sense. I would have realized the impact of the foods I’m eating and my environment and my stress we’ll get into all of the things that trigger insulin resistance. Yeah. But had I known then I would have felt more empowered.

Yeah. So that’s what we want to do here. I remember I was diagnosed with prediabetes too. That’s how far my resistance had gone yet, or I’m sorry. She said I’m almost, pre-diabetic almost, doesn’t cut it down. But I think she said I was pre-diabetic I have to check on this, but that was a red light. And I was like,

Yeah, there is. Yeah, there was a great thing. You said as there’s red light, there’s like a red flag, I should say. Right. That’s the saying, Hey, like if you don’t do something, you may be predisposed and so forth. I’m pretty sure it was pre-diabetic you guys. Okay. Okay. We’ll confirm on Instagram stories And,

and just talking about that. Oh, she doesn’t say one thing, but I forgot. Okay. Let’s move forward. Yeah. I’m not gonna remember. Okay. So as insulin levels rise, I just want to point out that a couple of things happen. So the liver responds to this high insulin level by ramping up something called lipo Genesis. And this is the process by which it converts excess carbs to fat.

And it leads to fatty liver and obesity. So when we’re insulin resistant, the fat, the food doesn’t burn up, it turns into fat accumulates around the liver causing fatty liver, accumulates around other organs, accumulates around your body obesity. This is what it can trigger. So when we talk about PCOS, weight loss, we’re never talking about cutting calories and doing all of these like restrictive diets.

We’re talking about healing metabolism so that we can get your liver working. We can get yourselves functioning and everything up in order in order And speaking of deliver. So, one thing that can happen is sometimes your, the testosterone is not actually higher. It’s actually can be due to an issue with the liver. So basically the liver produces something called a sex hormone,

binding globulin, which basically binds to the testosterone and like neutralizes it like cleans it up. Yeah. It cleans it up like a sponge. So what happens when you have insulin resistance is that the liver can produce less of the sex hormone binding globulin. And then the ratio of the testosterone to the globulin is higher. And then it’s not able to wipe it away like a sponge leads to that,

you know, higher ratios. So sometimes the testosterone isn’t really high. It’s just due to the globulin. And then in more severe cases, it can actually be both higher testosterone, lower globulin. And then you can have, you know, more issues that way, but it doesn’t mean it’s not reversible. It just means, okay, we’ve got to focus on the instant resistance,

you know, try to target the root cause here through diet and lifestyle and more if needed. And the reason why we talk about PCO S of the diabetes of the ovaries is because that insulin triggers high testosterone in the ovaries. And that affects our periods that affects our symptoms like ovarian cysts. And it also affects facial hair acne and all of the PCs symptoms.

So when they say diabetes of the ovaries PCs is diabetes of the ovaries, this is how it makes sense. So keep that in mind. Rewind, listen. Very important. Yeah. Yeah, totally. And let’s hop onto different ways to manage insulin resistance because obviously we’re not going to leave you hanging. We’re here to give you we’re here to give you the info and helpful tips always.

Hey sisters, only until January 8th, our four week meal prep and workout courses available with exclusive bonuses, including for webinars with doctors, such as Dr. Jolene Brighton, you’ll also get access to one month free in the sisterhood, as well as access to our four week meal prep and workout course challenge with live workouts, check out the podcast description, or go to PCs,

weightloss.org to join. Now before January 8th, to access these exclusive bonuses and follow my step-by-step four week plan to PCs, weight loss. So different ways to manage insulin resistance, babe, what’s your, well, let me say this first one, cause it’s my thing. So the first way to manage insulin resistance coming from your PCs, personal trainer is exercise.

So we like to recommend solvita workouts. And if you’re with us in the sisterhood, you’ll know that every month we have a different program for you to follow and they’re through slow way to workouts now weight. So lifting weights, it helps to pick up the sugar from your bloodstream, whereas intense workouts, like, you know, like running kickboxing, cycling,

they don’t sugar into the bloodstream to burn during, during that run. However, we talked about earlier with instant resistance, your body’s not able to pick up that sugar. So that’s why we don’t recommend these intense workouts. We recommend solvita workouts. And we’re not talking about bodybuilding here. We’re just talking about building lean muscle through the soul, a way to workouts.

We’re talking about like five, 10, 15 pounds. Yeah, exactly. So it’s a great way to one help with your insulin resistance to help build lean muscle, which will actually help with your metabolism because the song forget piece does, there’s also a metabolic disorder. So it’s, it’s very important. And yeah, exercise is one of the great ways you can,

you can do it. Weights really make A difference. Like there’s yoga. That’s great too. For stress hormones walking is relaxing. You know, a little bit of carbs. That’s fine. If you feel good with cardio, but weights like picking up those weights and that like impact that it has on building muscle. I could tell a difference when I stopped weightlifting.

Cause I was like, Oh, whatever. I’m just going to go on walks for a minute. And then like pick up weightlifting again later. But I felt the difference in my cravings and my insulin resistance and my hunger and fullness cues, because I was like losing muscle mass because I stopped lifting those weights. And that was really helping with my insulin resistance,

which, which is there because I’m, I feel like I’m predisposed to it. But so if I don’t manage it, like it goes out of control and I feel it it’s very important for me as a woman with PCs to keep up with these things that help with my insulin resistance or else, I feel all the symptoms coming back. Yeah. And not to mention like,

like w woman, I feel like specifically should really work. I feel everyone should do weight training, but especially women because as you get older, you know, Austria, Austria, reprieve, osteoporosis. Yeah. And one of the one ways to mitigate that is actually doing way to workouts, which will help to, you know, help build your muscles,

but also your bones. It helps to make sure your bones are strong as you get older, as well as, you know, build, like you said, muscles around your bones because when with women in general, as you get older yeah. You start to deteriorate your muscle mass and your bones. Yeah, exactly. Yeah. So you want it like just a way to workouts are great for that.

And yes, everyone should do that because they even of course, men too, because like one of the statistics that I’ve read online is that a lot of times like mortality rates are related to like leg strength. Meaning like, as people get older, a lot of times like they get weaker in the legs and then it gets harder for people to like stand up.

Like, you know, like when you have like a 78 year old grandpa, like they’re usually sitting down on the couch all day, all day and because it’s hard for them to get up. But what happens is because it’s hard for them to get up, they end up doing less. Like they end up walking less, they end up doing less movements because it’s so difficult to get up.

Well, you know, one way to prevent that is just like to build your leg, build your leg muscles. So as you get older, it’s always easy for you to get up. And you’re always like more prompt activities. That’s so true. Anyways, that was my tangent Exercise. Keep the way you exercise is key. Yeah. Second one is possible.

I think was just talking about this one girl, You hear me jumping up and down talking about obesity and it’s not for no reason. 70 to 80% of us have insulin resistance and obesity has shown to help so much, so much with regulating periods, EDD quality, ABI, collation, everything that, that high testosterone that’s triggered by insulin resistance it’s causing is treated and healed with diet change exercise and Oh,

Vassar tall, this very strong and successful supplement that we’ve seen helps so many sisters. It basically, it helps yourself pick up the sugar in the bloodstream and burn it up for energy. It helps that insulin actually do its job. When it’s knocking on the cell’s door to hand over the sugar, into the cell, it’s helping that part of insulin resistance function.

So that’s why it’s super helpful. And of course it doesn’t end there there’s diet change. So we recommend going gluten and dairy free. Cause these are two of the biggest insulin spiking foods. And we’ve found great success, especially with women with lots of inflammation and insulin resistance for when they go gluten and dairy free. In fact, sometimes people lose weight super quickly in the beginning because it just drops their insulin levels.

So well, so much so quickly, you know, and that’s excellent. And then sometimes you don’t see such quick results because they’re super insulin resistant and it takes more time and more components and supplements and weight training and patients to really get that insulin resistance under control. So, you know, you know, don’t give up on yourself, but try new things and see what’s working and what’s benefiting you.

If you’re seeing your symptoms get better in any way, keep doing that layer on some other things. Don’t just give up because it’s still happening and Oh, like I’m not losing weight fast enough. Oh my, I still have acne. No like if something’s working for any of your symptoms, like your hair or your acne or your weight, keep doing it and layer in the other things that everything will eventually even out and get under control.

But the deep dive into the gluten and dairy part, if you haven’t listened to some of our episodes that explain, basically we had an episode with Dr. William Davis, he wrote the book wheat belly and he talks about how amylopectin a works in our body. He says the amylopectin a found in wheat is unique in its digestability and it makes it sometimes it’s worse than table sugar because it has this capacity to raise our blood sugar so much.

And it causes insulin resistance and contributes to type two diabetes. And this explains why eliminating foods with wheat reduces blood sugar and insulin resistance and hemoglobin A1C and the risk of type two diabetes. So we can really trigger insulin levels and high blood sugar because of the ammo. Ooh. Time to post on it. That’s tough reminder if you don’t know, Because of the,

amylopectin a found in wheat. Yes. And then there’s way in whey protein in milk. Do you want to say it’s fine. You’re all fired. I just feel like you should say you’re on fire right now. Protein. Sorry. I’m like Scotty Pippin. I know how to get out of the way For Michael Jordan. I’m Scottie Pippin. You don’t know the troubles tend to be,

Oh my goodness. Okay. Continue. Okay. Wait. The protein triggers the incretin hormone in our stomach and that spikes insulin levels ways found in dairy. Oftentimes we bodybuilders have whey protein after they work out. And that’s because it’s so good at building muscle mass. You know what I’m saying? But when women with PCO S have it, but we don’t need that,

like growth, you know, we don’t need that. It’s too much with our spiking insulin. And it’s making us like store things more than we need to store things. And no, so not good for women with PCOS in general. You just, of course, everyone’s different. You want to try it, see if it works for you, but I’m just saying,

if you want to get your insulin under control, considering all of these things that we mentioned, just laughing at me, cause I’m like really a passionate about insulin resistance. Yeah. That’s like the one thing that we want to walk before this podcast. And we were like, just going over the episode before the, before we started. And like Tyler was like explaining in-services to me.

Like, I can just feel the passion. And I really learned there really well too. And then the podcast where we’re talking, I’m like, you know, tiny, just got it. What do you do? You Literally talking over the microphone instead of into it? How dare you? First of all, interrupt me and two, as the editor of his podcast,

I am old. My voice is always good. Yours is always the one that’s low. I have to go in and modify. You had the audacity to touch my mic Resistance. I have lost my train of thought. I don’t know what I was talking about when we went on a walk. So you explained it to me. And then, you know,

I just, I just love the way you explained that. I want you to explain it again today. That’s why I was like warrants. When we went into the middle of the episodes, like, and you got to explain this all over again and let them know You guys, if you ever want me to explain it. So in resistance, just hop into the sisterhood,

go to stage four, discovering your carb tolerance. And that’s where you’ll find out all you need to know about insulin resistance. There’s a whole video, Not just that, but also in stage one where you discover your type and there’s one video called insulin resistance. So scissors, if you’re in the sisterhood, go to stage one. If you haven’t already stage one,

All the different PCs types, insulin resistance is the top. Yeah. And then we have a series of videos to help you with answer resistance, help you reverse it and help you find a way to find the right balance. That’s right. Amazing. Okay. So let’s go on to the DMZ where we asked sisters, we asked you scissors on Instagram,

peace, USDOT, weight loss. What do you do to keep your blood sugar stable? Okay. And then these were the responses Namrata teenager says, walk a little, every one hour. That’s great. Great for your blood sugar, great for stress hormones, which also can contribute to blood sugar regulation. Yes, this is great. I should have talked about this earlier.

Cause I was, I was watching some fitness videos to learn myself. Cause you know, I like to keep up on stuff and they were talking about how, when you sit for a long period of time, like more than 30 minutes, you actually, it affects your insulin resistance because you’re like not active. And I have to like look at my notes.

Cause I wrote some notes, strike it, explain it in detail later. But there was a research showing that like when you sit for a long period of time, it can make you more instant resistance. Cause they’re like long time with like no activity. Oh yeah. Well then it’s a good thing. We’re doing this 5,000 step a day walk thing for weeks.

Yeah. So it makes sense when says walk a little every one hour because that’s keeping her blood sugar stable. Okay. Next one. Yeah, The lady she says, Oh Vasa tall. Always. Honestly there were so many DMS about Avesta. I didn’t want to like only choose that. Yeah. Honestly basketball is the best, in my opinion.

I mean, obviously everyone’s different, but it’s one of our favorites. Yes. Next one is Megana Putnis she says not have too much carbs or sweet things at once. That makes sense. Maybe she knows her carp tone. She knows how much You don’t want to have all your carbs in one sitting, spread them out. You know, see if you want something sweet.

Pair it with a fat. Yes. Okay. This hall pass to also said start junior basketball. Nice talk. Talk to them. 12 says high protein meals having all three meals with, with odd PO for snacks, combining fruit with almonds, That’s a spelling error. What do you think? I meant high protein meals having all three meals With I don’t,

I don’t know. Pop options. No. I don’t know options for snacks. Combining fruit with protein. I dunno. Oh, T O T P I O D you scissors. Let us know that. Okay. But anyways, that’s really good though. High protein meals with all three meals, that’s a really good way to keep it sustainable. Like the food that you’re eating,

the carbs and the healthy fats and all that stuff. So good stuff. Next one is Valda Zappia she says eat every three hours. That’s really good. That works for a lot of people. And then lastly is I am Steph Portelli. She says pairing carbs with protein and fats has really helped me. It’s one of the smartest things to go. One of the best diet and lifestyle approaches.

Many components contribute to insulin resistance, whether it’s going gluten and dairy free, whether it’s pairing your carbs with protein and fat or eating every three hours. Oh, facet, tall exercise. Like it’s just so many different things can help, you know, slowly start thinking about what you can add into your lifestyle. Yes. Alrighty. With that being said,

we’re going to go into the piece, us hotline hit it. So if you don’t know, we have a hotline. It is the number is one eight, three three, ask PCO, U S a S K P cos. It’s toll free. And you can basically call and leave a voicemail, like a question or a testimonial. And we play them on the podcast and basically respond.

So here is today’s voicemail. Oops. I almost caught someone. We should call a sister. Yeah. I called them back and he’s like, Hey, you’re live on the podcast. Hi guys. So I’m getting married on January 9th and I’ve been trying to lose about 30 pounds before the wedding. I’ve been doing CrossFit for about two months now and I’m not seeing any results.

And now I’m just started juicing right now I’m on a seven day juice cleanse and I’m hoping that that will shed some of the pounds off. Do you have any suggestions on what type type of workouts? I can do. Great question. Great question. And we were just talking about it earlier. So for one with peace, just the kind of exercises that we recommended,

right? The slow weighted workout approach. Yeah. But here’s the thing I understand. She’s on a time crunch. When, when is she getting married? Did she say, I forgot the timeframe that she said, okay. But obviously it may be on a time crunch because usually always around the corner, You’re on a time crunch or not. When you get diagnosed,

you’re like really excited to lose weight and you go to the hardest, you know, workout, class, CrossFit, cycling, whatever it may be for her it’s CrossFit, you know, let’s do a detox, let’s do a juice cleanse that. And I understand where you’re coming from, but this actually will do more harm than good in my opinion, because what happens is those intense workouts are,

you’re already wedding planning, which is already stressful. It’s going to elevate your stress hormones more and it’s not going to help with the weight loss because that cortisol that gets re up high is going to cause stomach belly fat. And when you have high levels of cortisol for PCOS, it’s hard to bring them back down. So it’s actually doing more harm than good.

And also the juice cleanse sounds like a great idea. It’s low calorie. I’m sure. You know, but what’s happening is again, you’re depriving yourself of the nutrients necessary to move your metabolism, to heal your metabolism with PCOM. Yeah. It’s very restricted and like a whole, like, you’re like a failure, like all of a sudden you’re like the just juice cleanse really like limited all these other things.

And like, we wouldn’t recommend that, but we understand you’re on a time crunch who would just look at it in a more like long-term sustainable way. And like, same thing, like with the, like the working out is like, like we were mentioned earlier, the slow way to workouts, helping to manage your insulin resistance, helping your metabolism, those are all like sustainable ways of helping your body naturally to help,

you know, like lose that weight and like whatever your goals may be and the same thing with the juice cleanse. Yeah. You can incorporate a great green juice in your day. That will, that’s great for your liver. It’s great for your metabolism, but replacing all your meals with juice, isn’t going to help with your hormonal issue in mind. Yeah.

And then even with the weight, it might like give you some like quick results in the first couple of days or so, but in a lot of cases, I mean, we’ve heard the other side, right? Like, yeah. Yeah. So, So a nice high protein diet, try eating gluten and dairy free, try lowering your carbs, really get that insulin resistance under control.

And you’ll get rid of waterway. You’ll get rid, you’ll start losing weight quicker because you’re targeting the metabolic issue that’s going on rather than, you know, scrambling to like do the mainstream things of working out more and juice cleansing and all of that. Yes. Okay. So we hope you guys understood our point of view on that, on that topic and just kind of taking it long-term approach.

But we, we definitely understand, you know, like when there’s a certain goal and there’s a pressure to, to meet it, we’re just here to kind of like help you think more long-term and just so you know. Oh, your metabolism. Exactly. Yep. So you can see better results long-term without being stressed out, especially before your wedding. Okay.

So we’re going to go onto the last portion of the podcast. As always, we’d like to name two winners, two scissors who are managing their piece, us, you know, and getting through their symptoms, you know, reversing their symptoms and losing weight and whatever their goals may be. We love to always highlight them here on the podcast. Who’s the first winter baby.

Okay. Do you want to go first? Sure. First one, it was Bella Bielinski from Instagram. She says, hi Tallinn. I am so excited. I have taken an all since March and changed my diet according to her tips. And not only did my cycle become impeccable and I lost weight, but I also just found out I am pregnant.

Oh my gosh. We have only been trying for one cycle. This is amazing. And I don’t think it would have happened if I hadn’t come across your inspiring and fun account. Thank you. Oh, wonderful. She really got her insulin resistance under control. Yeah. That’s amazing. I mean, we’re so happy to help you, but sister, you did all the work.

You’re the one that made the changes that was best for you. And we’re so happy. Congrats, you know, with, with the pregnancy, all your progress. The next one is. She says, hi Talia. My name is Panella. And I just wanted to pop you a message to say, thank you. I’ve been battling with PCs for the past eight years.

Basically tried everything besides gluten and dairy free. LOL. It hasn’t even been a week since I cut out gluten and dairy per my diet and I’d be lying. If I said it was a hundred percent cut, but I got my period yesterday for the first time this year, I’m absolutely blown away. I’ve also been trying to do slow weighted workouts, still a work in progress,

but we’re getting there. I’m starting to notice that I just feel a lot more confident and energetic. If these are the benefits of not having, not even a week, I can’t wait to see what happens if I stick with it. Thank you for being more helpful than an ridiculously expensive 15 minute gynecologist consult. Thank you for showing all of us that these simple changes that no one else even speaks about are so,

so important. Lots of love, a beautiful message. Look how much she typed out. Honestly, taking time to message us. Yeah. And like very well written and like, I mean, that’s great. So it’d be like Chicago to gluten dairy. And she says that it was even a hundred percent and she already got her period after the whole year of not having one.

I mean, I can’t imagine the stress feeling there. Yeah. But that’s great that you reverse died and like found what was working for you more confident and energetic. She says, we’re so happy for you. If this is how the great start is for you. I can’t wait to see like, what else is going to happen in a few weeks?

Or like horrible long, you know, you choose to do so. That’s great for your personnel. Whoo. Good job. Amazing. Right. All right. Sisters episode, I think, I hope you make some swaps for your insulin resistance. Yeah. You know, can get that exercise going those weights. If you have any questions about insulin resistance or any of this stuff,

or you can always feel free to ask us on Instagram. You know, when we do our IgE lives, we talk about this topic a lot and rewind this episode. Listen to it multiple times. If you want to learn. That’s right, sisters. Thanks so much for joining us. Alrighty. So you guys next week. 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. Again,.

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