The Gluten & Dairy Free Argument for PCOS!

Hey Cysters. And welcome to the show. This episode is brought to you by pure spectrum CBD, and I have been taking CBD and we are loving it. I’m holding the tincture right now. Tallene, can you open your mouth please? Yeah, I’m going to give you a dosage now. Keep it there for 60 seconds while she does that.

Let me tell you the great benefits of CBD for PCO is studies show. It reduces cortisol, improves insulin sensitivity, reduces inflammation. You can go to pure spectrum cbd.com now to order and use the code. This sisterhood one word at checkout for 20% of Tallene and hold it for 30 seconds longer. While the sisters enjoy the show. Welcome to a sister and her mr.

A podcast where we show you the real behind the scenes of how we balance the PCOS lifestyle in our marriage, gluten and dairy free. I’m Tallene your fellow Cyster and registered dietitian And I’m Sirak husband, engineer, and PCOS personal trainer. We’re going to make PCOS a little less overwhelming and a lot more fun. Welcome sisters to episode number 32. Welcome sisters.

Thank you for listening. Yes. This one’s a little bit different than the recent episodes. It’s just us two again again. Yeah. We’ve been doing a lot of interviews recently, just trying to bring a lot more, you know, uh, doctors and authors onto the podcast. We even did a interview with a fellow sister last week, just, you know,

inspire and motivate other six sisters on, you know, the successes that are happening out there. I bet her story is super relatable to so many sisters out there listening. I certainly related to a lot of things that she was saying on that podcast. I was just nodding my head though. Yeah. I mean, the experience you went through from being diagnosed to finding out what worked for her and not to mention the prescriptions that she was diagnosed,

it’s like, it’s what a lot of sisters go through. So I think that was one of my favorites, you know? Yeah. I think that’s my favorite podcast episode because Now we’re naming favorite song and now we have so many podcasts. I know we can have a favorite. I mean, once we have, uh, so many people that we’ve interviewed,

it’s going to be hard to pick a favorite. You’re going to be picking, we’re going to be picking sides here, Book that I pick up now, I feel like I want to talk to the author and I’m like, well, we have a podcast. Let’s get this author on. Like I picked up wheat belly the other day. And then there was this other book,

gluten freedom. And they’re really sciency. Like after a while I can’t sciency sciency, like it’s nighttime, I’m relaxing. Like I want a little bit of like information about gluten, but I can’t fully read it like all night. So I have to swap over to another book. And it started like an autobiography by Lucy, Lucille book. Yeah. You were telling me about it yesterday.

I don’t even know Lucio ball. And who was the guy? What’s the guy’s name? Ricky. I don’t Lucy and Ricky were actually married in real life. And then they divorced during the show is happening. And then Tallinn was telling me all this last night as they were, were about to go to sleep. And I was like, wow. And it turns out that Lucile,

Oh, should I just go out and attempt to, she wrote this book autobiography about herself and she hid it from everyone because she wanted to come out while she was alive or while her ex husband was alive. Ricky. Um, because it was maybe embarrassing. There was like too many juicy details in it. So she hit it and her kids had no idea.

And they were trying to like, you know, figure out what to do with all of the memorabilia from, I love Lucy and like people wanted an autobiography or biography about her. And then they found it in like a dusty box in their attic or something The best autobiography ever, because like everybody writes on autobiography to be released and to get like, you know,

more and more famous basically. But she, she wrote it and she never like released it. And the fact that it was found later, it makes me more interest. I am so excited. I only got through the forward and then like a couple of pages. There’s only so much a girl can read at night. Yeah. Well, yeah. Well,

that’s a, that’s a, sounds like a fun book you’re about to go get into, so let me know how it goes. Let you guys know what the next step is. Yeah. And for those wondering, no, this is not a book club or anything like that is a podcast all about PCs, but you know, for most of those podcast episodes,

it’s just been us too. But you know, we’re going to slowly start to bring in more people to interview, but don’t worry. We’ll still keep this dynamic going. We’re still going to have episodes that are just us two babbling, babbling, you know, trying to teach you, teach you scissors about PCs and more, but you know, as we expand,

we’ll have more and more people on the podcast interview, not just zoom calls, hopefully when this whole coroner thing is over and we can go and actually travel to their local, to their offices to wherever. So it can be more, you know, more in the, in the field. Has he seen the biz? I loved that. I would love to travel to people’s offices or like other stuff.

Yeah. Oh yeah. We had our own plan to go to Harvard, Harvard university to interview a doctor and the end T a professor. And it was right before Corona and we just, we obviously couldn’t go. Yeah. We’re still going to plan that one out. So it’ll happen. Feel free to message us if you recommend anyone that we should get in touch with.

Yes. Oh yeah, of course. Uh, but, um, so today’s episode before we get into that, uh, tune in for the end of this episode where we’re going to answer some questions from the hotline. So we’re going to play some questions. Uh, you might hear your own voice that were, that were left on the PCs hotline,

and we’re going to answer them on the podcast. And if you’re wondering the hotline is one 803 three, ask PCO S where you can leave your question or testimonial and we’re planning on pretty much playing them, um, throughout all the podcasts episodes. Yeah. And on Instagram too. Yeah. I hope you guys saw on Instagram story a few weeks ago,

see dad dancing to hotline bling. I was basically mimicking how Drake was dancing in the, you know, in the hotline bling video, the intro. Oh my gosh. I want to do right now. I know the song is like second my head. Yeah. So All that being done, how does that, how does that single without with all that being done and said yeah,

sure. Master of intros, English was my second language. It was your first thing. No, no. I learned Armenian at home with your family. And then I went to school and I was like speaking Armenian to teachers and I was like, I didn’t know how to say fork. Okay. Alright. Now we’re babbling. Uh, so this podcast,

we’ve had a lot of, you know, new followers, a lot of new listeners to this podcast and our Instagram and other platforms. So we want to kind of go over why we recommend a gluten and dairy free diet for peace U S or why we recommend you should, you should try it as a diet and lifestyle change. And we’re also going to go over the common myths,

but also the common questions that are, that are asked about gluten dairy free and, you know, just kind of do a, do a whole episode on Yeah. Because a lot of people, um, sometimes when you tell them you’re gluten and dairy free and they say certain things like, Oh, it’s only for celiac disease or not. Everyone has to go gluten and dairy free with PCOS,

or like what’s the research. We have a very well developed response that you can give them or, you know, I’m sure you’re also wondering as well if you’re new to the podcast, especially. So yes, Lexi, I said before we launch into all of that, we want to talk about gluten and dairy free. Yeah. So babe, can you give us a brief or just a,

you know, a summary of why you recommend gluten dairy, free diet for women with PCOS and you know, what are the reasons for it? Alright. My elevator pitch. Yes. The elevator speech. So basically with gluten and dairy free, what you’re trying to do is manage insulin levels and inflammation, and ultimately you’ll manage stress and, you know,

chronic, um, autoimmune thyroid illnesses as well. And these are all root issues of PCO. S so here’s the thing with dairy. It has insulin like growth factor in it. And this is a hormone that triggers high insulin levels when we eat dairy. And what happens when we eat, uh, you can even consider dairy a carb sometimes because for some people it can really have a high insulin response in your body.

And what happens is that high amount of insulin bombards your cell and makes it more insulin resistant. And that means that insulin is left, floating around in the bloodstream, instead of doing what it’s supposed to be doing, which is picking up the sugar in the blood streaming, giving it to yourselves, to burn for energy so you can lose weight. So we have good at cell metabolism and so on.

So what happens is insulin goes to your ovaries triggers, high testosterone, and you get all of these, you know, reaction, you know, symptoms of PCLs acne, hair, loss, weight, gain, mood issues, so on and so forth. And not just that, what happens to the sugar, that’s not able to be metabolized by yourself is it goes,

and it stores as fat, maybe fatty liver around your organs and so on. So, and then we have uncontrollable weight gain. And even if you cut calories, even if you’re eating foods that are triggering this type of hormonal reaction in your body, then you’re going to end up gaining weight no matter what. So gluten also has an effect on our insulin levels.

It can cause a lot of inflammation and gut issues. And what happens when your cells are inflamed is again, they’re resistant to insulin. And this whole thing that I explained happens, um, not just that it triggers leptin hormone, which is the hormone that tells us when we’re full. It triggers that to be less sensitive. And what happens is we end up not knowing when we’re full and we want to eat more and eat more and eat more.

And I’ve even seen this with patients who have like this uncontrollable craving for food all the time. They’re never full because it’s so unsatisfying because this leptin hormone is not sensitive enough to detect that you are eating, that you should stop eating and so on because gluten, um, decreases leptin sensitivity. And so that’s Glyn, we talked about dairy. Yeah. Yeah.

And we shouldn’t. That was great. That was a great explanation. Yeah. There’s a lot more to it obviously, but we do have other podcasts episodes about this as well. Like our gluten and dairy free podcast episode. I think I was like number seven. Not exactly sure. And we had another one just a couple months ago. So to hear more and more details.

Definitely go on, go back and listen to those too, but we’ll also give you some more information as we go along throughout this podcast. So why don’t we go into, um, what some people’s arguments are about going against or against going gluten dairy free? You know, some people argue that only people with celiac disease should cut out gluten well, is everything okay?

No, because there’s a lot of research since discovering celiac disease about non-celiac gluten sensitivity and it sh you know, books are written about it, wheat belly, and then there’s gluten freedom. And that’s by Alesio Fasano who is top researcher on Glendale. Yeah. And according to the center for research, non-celiac gluten sensitivity can affect up to six to 30% of the population.

So up 30% of the population can be, can have a gluten sensitivity. That is non-celiac. So, and especially when you, um, talk about an auto immune disease, which we’ll get to later, this gluten can have a direct impact on it. Yeah. And there have been studies on the impact of wheat and gluten on auto immune issues. And we’ll definitely go into that.

Yeah. That’s our next point. But we should also mention, like, we were talking about this man, you babe grabbed before the podcast started, how the wheat molecule has changed. It used to be like, obviously like 50, 60, 70 years ago, you know, when the mass production of agriculture and all that stuff was being developed, they changed the,

the strain of wheat. And it became the wheat stocks became like a tougher and, you know, they became longer. And the reason is because they are able to survive better during, you know, during the growing season and things like that. But infestations yeah. For infestations and exactly. So you’re not using pesticides cause the weed itself can deter bugs and stuff.

It does is it makes the wheat harder to digest. So now you’re telling just smacked her feet. I’m only 32 episodes in, but uh, basically this weed is now harder for your stomach to digest. It almost is like, like gum, like imagine your body, your stomach is trying to digest as gum, like thing. And it’s having a hard time and it’s giving you like a bowel issues and things like that.

And not to mention inflammation because the body thinks that something foreign is inside your digestive track and it’s not attacking itself. So awful. So yeah, I’m obviously this doesn’t happen all the time, but it could, it could, yeah. These are the reasons why people have 30%. I mean, there’s so much research on gluten sensitivity. Non-celiac gluten sensitive books here on this coffee table,

if you’re watching our YouTube channel. Um, yeah. So anyone who says celiac, if you don’t have celiac, you don’t have to cut out gluten. Then they have not done the research. And I just saw a meme about this that said like, don’t talk about something that you barely know anything about. I’m like summarizing the meme. And it was actually like a political one,

but don’t form an opinion about something. If you haven’t fully done the research about it, Especially when the only, the only, um, responses does not enough research. Yeah. Someone wrote a book about non-celiac gluten sensitivity, how much research do you want? Yeah. So that goes on to our next thing is that people say, there’s no research on the link between cos and gluten sensitivity.

Now, do you know how hard that is to do? Let’s just wait until they finally do a research study on this. You would have to do Literally tested as you would have to take women who have, you would have to measure their blood sugar, their symptoms. And then you would have to compare those with the same exact, like basically blood levels and all that to woman who ate wheat and those who didn’t.

So you’re basically comparing blood samples of women with PCOS who are eating wheat And not eating wheat and then normal people without PCOS, who are we eating wheat and not eating wheat and like, Oh, whew, you need a huge population of people to test to get some good results. And who’s going to fund all of this. You tell me A problem too.

Like not to just go into gluten dairy free, but with PCO is the problem is that there’s not enough research, not enough funding that is being given, which is very unfortunate. I see this a lot of times with women’s health makes me really like angry about this because, you know, I feel like if it was a men’s disease, they’d be like throwing money on I’m being honest.

You’re like, I’m a man, I’m a man myself. And I could see literally like happening that not enough funding is being given. I can’t believe it because women go through so much hormonally in a lifetime between menstruation and childbirth and post childbirth and menopause. And you know, frankly, there’s not enough light being shed on all of these. Like what are they,

what are they used to, Oh, here’s birth controls going to fix everything. Whereas they’ve been finding that it’s doing so much worse. Yeah. The comments that we’re seeing on posts about, you know, your experiences at doctor’s office are fully traumatizing. Yeah. And like this, if that’s the research that doctors have obtained and that’s the knowledge that they’re giving their patients,

then there’s a problem with the amount of research being done. Totally. Okay. And to tangent, um, what was the next thing? Oh yeah. Research suggests that people with chronic inflammatory or immune conditions show, um, should try removing gluten one study showed that in women with endometriosis 80% sign improvement in symptoms when they removed gluten. That’s very interesting.

Cause that is also an autoimmune condition. And so as PCs, So is PCO S I’ve heard that it isn’t, and then I’ve heard that it is so I’m not fully like, not understanding, like, is it or isn’t because it seems like it is, It’s been categorized as a metabolic syndrome, but also they say peace is also an autoimmune condition.

So it’s not like it’s, it’s that part of it is confusing. Is it an autoimmune condition or is it not, but there’s like both sides to it. But basically the study said that people with immune conditions should cut out gluten or at least try it and see what happens. Not to mention 25% of women with PCs have antibodies to the thyroid gland known as Hashimoto’s thyroiditis.

So it would definitely benefit them who have thyroid issues and PCOS to go gluten free. So are we just going to gloss over this and say that it’s going to work for women with endometriosis and thyroid issues, but not PCO S like, Yeah, I really wish there was a research that would pinpoint, or at least relate this to PCs or something, some sort of paper that would really make these things clear.

So there is research that shows gluten can cause leaky gut. And we’ve talked about this before, uh, damaging the intestinal wall and your immune response and resulting in inflammation. And it is well known that inflammation is the underlying cause for all types of PCLs. And if that’s the case and gluten’s linked to it, why not try to cut it out and see if that’s going to help,

Not to mention insulin being also another one of those underlying root causes, a piece of us. So with doing gluten free, you’re really you’re targeting inflammation and your target targeting insulin resistance. Two of the main, main, main, if I can say one more time, main driving factors of PCR. Also keep in mind that when you have inflammation, inflamed cells,

okay. And you’re eating these things that are causing inflammation, they are insulin resistant as a result. So it just goes hand in hand altogether, and then it triggers stress, hormones and stress, hormones trigger more inflammation. And now we have like a plethora of underlying issues going on all because of the foods you’re choosing to eat, not how much, not the calories,

you know, not all of these things that everyone thinks. Yeah. All these doctors think that it is. Yeah. Yeah. And then before we go onto the next point, I just want to say one last thing about a research. Again, it is very hard to do research on specific topics. Not to mention research is always funded by organizations or people who are involved in that thing.

For example, the dairy, the dairy council, is that what they’re called the dairy council, the dairy lobby, lobbying people. They basically have put so much money into making sure that milk and dairy products are seen as super healthy and are, are basically crucial Pyramid as Korean food items. And like, as if you couldn’t get calcium from something else.

Yeah. So it’s just like, just be aware too, like when you see some research and it kind of is showing something as good, like just ask yourself, who’s funding this research. Is there someone gaining something from this research? So like just, just have that in mind. It’s not always the case. You know, there are, there are great research studies out there that are not biased that are just looking to find the truth.

And you’re like many universities do this. So just, just be aware and just keep your mind open for when you’re seeing research as well. That’s right now, the third argument is you can’t just tell everyone to go gluten free. Like it’s the answer to PCO S You know, that is true in itself that like, there’s no one stop solution for peace USA.

There’s not one thing that’s going to work for a hundred percent of all people, but there is one thing that will work diet and lifestyle change is one of the most important things for PSUs. But besides that, like, yes, it’s true that, that there’s not one thing that will, you know, a hundred percent work for every, That’s why we’re so positive on our page in terms of the content that we release,

because we want to inspire people to investigate their health, whether it’s going gluten and dairy free or not, like, if it’s really not making a difference for you, I’m not here to like, force you to do it, but keep an open mind. There’s so many different things that you can try to help with your insulin levels and the underlying root issues of your PCs.

And like dr. Padagonia said, in the last episode we did with her, she said, keep your eye on the prize insulin levels, focusing on lowering back. It could be through gluten and dairy free. It could be through a low carb diet, keep your mind open to invent. So we, we definitely don’t promote like gluten and dairy free is the answer.

And we don’t promote that going in. It is for some people. Yeah. I mean like, well, we don’t recommend going into blindly as well. I mean, yeah. You have to gauge your body, see how you feel when you do gluten dairy free for feeling better by like doing a couple of first steps. You know, maybe you removed bread,

gluten, gluten bread, maybe removed milk, dairy milk, then you’re feeling better. Well, that’s a sign that maybe, Yeah. Don’t you think it’s cheaper to just go gluten and dairy free rather than jumping through. Yeah. There’s doctors and like other health coaches who, you know, they say, go for it $100 hormone tests. And like,

you still have no answers, Blood work going into a doctor’s office. And I’m like, there’s a lot of costs. Sometimes it can cost up to 500, $600 And you still don’t have advice because all you have is data know, and then you have to pay for coaching. Oh, go take birth control afterwards, doctor. Yeah. A doctor might say that there are health coaches that are not just like that.

There are, there are health coaches and they give like great advice. And it’s actually great to get a hormone test. Like, I’m not trying to say that’s bad, but I think that that should be like the second step. Just like first, see if you can do some, you know, things on your own. Yeah. Yeah. And then,

okay. That didn’t work. We need to do a bit more investigation, invest in your health a little bit more. Okay. And then $400 on a, on a hormone test. Sounds like a good next step. I really liked that because if you’re thinking about, okay, like I need to do something, I need to get my blood work done.

I need to get a hormone test. Okay. Well, let’s first get your body like your diet and lifestyle to maybe where it should be. Like if you’re having maybe too much sugar, if you’re having too much carbs, you know, coffee. And then like, once you’re knowledgeable about these things, you can try to remove them. Like our tip is to remove gluten and dairy free and see how it goes.

So these things, once you remove them, and then you have like a nice baseline, then getting a hormone or blood work test done is really gonna pinpoint the exact, like underlying issues with your body and with your, you know, with your blood work and all that stuff. So I think that would be like a really good step in how you do.

Yeah. I mean, that’s how we designed the sisterhood. We actually designed it. So that the first step is to figure out your PCs type based on your symptoms, do a little self-assessment and try to implement the lifestyle factors that aren’t so expensive to implement. So, you know, sleeping better screen time reduction or whatever it is. Like we have lots of tips for each S type.

And then we go into gluten and dairy free. Now, if that’s not enough, certainly like you said, get a hormone test. Yeah. I just want to mention that many women with PCLs have eating disorders. And so this ties into how PCFS isn’t for everyone with, I mean, how gluten and dairy free isn’t for everyone with PCOS, because it can be triggering.

It can trigger restricting and bingeing type of behaviors. And if you find that this is really taking a toll on yourself psychologically, then definitely do not force yourself and ask for proper guidance from a healthcare professional, like a registered dietician. And I certainly, you know, wouldn’t treat a woman with, who’s struggling with an eating disorder by going gluten and dairy free.

It’s not the first line of approach, but it’s Instagram and we cannot filter who comes into our page. So it’s up to the audience to decide if it’s right for them. Yeah. Yeah. If that’s something you’re going through, definitely, you know, recognize that and try to like find something that may be a more balanced approach for you. And,

and like, what’s really unfortunate is a lot of times these eating disorders come from the doctors, doctor, offices, themselves, you know, it’s like Initial trauma being diagnosed, Like when you’re diagnosed with PSUs, especially when you’re like, if you’re like really young, when you’re diagnosed, you go into the office and then they tell you, okay, you need to lose weight.

You need to work out. You need to do all this eat only 800 calories a day. And then they shame you Come back, you haven’t lost any weight. Everyone’s yelling. Okay. Then what happened? You got traumatized by being told to eat, basically nothing. I mean, years old. Imagine that’s usually when people are, And that’s really unfortunate.

That’s really unfortunate. That’s how it happens. Like you go to seek help from the doctor there’s office and then you see you end up being demoralized and unfortunately, So cut carbs and extreme amount at such a young age with no supervision, then you’re afraid of carbs. And then like, you can barely get yourself to eat properly because now you’ve developed like a psychological,

emotional relationship with food and that’s a whole nother issue that should be addressed privately one-on-one with the health care. Yeah. And it, yeah, it’s really traumatizing and upsetting, but it’s happening. It’s being triggered at such a young age, starting up the doctor’s office. Yeah, totally. Also like parents who are, um, doing their best to help their children.

And they just want to do what the doctor’s telling them to do. Maybe it’s a low carb diet and then you kind of scar the poor child because you’re like forcing them. Yeah. As a parent, you want the best for your, for your, for your child, for your daughter, you know, with PCOS, you want them to feel great.

And then you think that whatever the doctor says is that, you know, the best thing. And then you try to force that down your, your, your children’s throat. And then they end up rejecting it because it’s not working. Yeah. It’s just, it’s, it’s sucks. And hopefully, you know, through more knowledge and through more information being spread around this whole thing,

people are able to like better doctors are able to talk to, you know, um, young woman at a, at a better, with a better way. There’s a better way, honestly, like introduced PCO as a little bit nicer. Yeah. Luckily they can go on Instagram and find this immediately. Also, I just want to point out that women who have bingeing and restricting eating disorders,

it can also be triggered by the terrible cravings you get from insulin resistant and having insulin resistance and P cos it could just be that that develops into an eating disorder because you simply cannot control yourself because your hormones are like running the show and do you want to eat sugar? You want eat shit, are you restricted? And then you binge on it. Like it’s a whole thing it has to do with your hormones sometimes.

Yeah. So I just want to point out there’s like multiple reasons why an eating disorder might develop. These are some, and if you’re struggling with one then, and this is triggering, then certainly do a self evaluation. Yeah. And just one last thing, uh, don’t look at the gluten dairy free lifestyle as like this. Okay. I have to cut it all out at once when I’m starting this and that that’s really not where we’re saying to ever do.

And that can actually, you know, trigger, um, some, you know, restrictive and disordered eating too. What we actually say is start slow. So maybe the first week, you’re only cutting out the gluten bread with gluten free bread and you’re then the next week, replacing your dairy milk with dairy free milk. And then you take these small steps and you eventually get to a level maybe for you,

it’s completely cleaning up. Maybe you bring it back a little bit into your diet and you’re only eating 10% and that’s good for you. It can vary. So just keep this in mind and really that’s, to us, that’s a more balanced approach. You’re really not crazy going on this crazy, like, okay, I’m going to cut all up in the word we’re talking about,

about a more balanced approach where you’re starting slow, you’re gauging your body. And really that’s how we like to do things. We don’t like to just say like, go into it ham. That’s why we call it the gluten and dairy free lifestyle. Correct. So if you’re struggling and you have a quote unquote cheat day, it’s like, no, like that’s just part of the lifestyle.

Sometimes you want some dairy, you know, it’s okay. Like, yeah. If you feel like it didn’t work out for you, then you’re probably less inclined to eat it next time, you know, it’s really a lifestyle change. Okay. So let’s move on to the fourth one. Yeah. Some people say it’s not sustainable and it’s overwhelming. So like we said,

this just goes into what we just did in claim style. This is a lifestyle and you don’t have to do it forever. If you don’t need to. If you think that you feel fine, you know, and you’ve cut, you’ve brought it back in after six months or something, you know, and you feel fine. Not your symptoms are good,

then go for it. I personally don’t feel that. And again, as you mentioned it before, like don’t jump into it ham hundred percent, like all, all hands on deck, kind of a thing. Like I know, I know with peace Joe’s do you want to like immediately start reversing her symptoms? You want to immediately reverse the feeling. Yeah.

But like that can actually cause you to like, feel pressured and put too much pressure on yourself. And you’re like, you’re demanding results from yourself. No, no, no. What you really want to do? Like, like we said earlier, go one step at a time. You’ll enjoy it more. And yes. You know, the results might be like coming in a little bit slower,

but I promise you, we promised you it’s more sustainable with PQS. You should only be losing not only, but like, what we recommend is like one to two pounds a week because that’s very sustainable. A lot of times people lose more in the first couple of weeks because your body gets like this sudden, um, a reduction in inflammation, insulin,

insulin. So like, it really helps. So like a lot of times you see that a lot of success in the first two weeks a month, because your body’s like, you know, getting healthy. Yeah. And then that even motivates you. You’re like, I’m never eating gluten and dairy yet. Yeah. So go slow. And I remember one to two pounds a week is totally fine because that’s,

that’s a sustainable approach. And if it’s more to that, that’s great for you. Just remember to not put a lot of pressure on yourself. Yeah. Some people, like you said, want to lose weight faster and it’s a crazy to imagine, Oh one to two pounds a week, you know, I have so much weight to lose and all of this,

but really it’s more sustainable. Like you’ve said one to two pounds. Yeah, totally. Okay. Uh, that was basically all the topics and information we wanted to cover about gluten dairy free on this episode. And we’ll do more definitely in the future. Won’t do this every couple of months or so kind of give a refresher refresher on, on the gluten dairy free topic.

And um, without any further introduction, let’s answer some hotline questions. How exciting our first hotline questions. Oh my gosh. You should play the Drake music to transition into this. There wasn’t a copyright stuff. I would be hotline bling. Every single time we did this. I’ll look into this. None of that they might, I don’t know about That can only be one thing.

Thank goodness. Okay. Let’s go into our first question. Hi. Um, I was just curious if bar workouts, like for like anything that has to do with like, um, like bar method or pure bar, if those workouts were, um, right for PCLs I know that they kind of are slower to things that like maybe I’ve done previously.

And I know that there’s a lot of, um, sigh workouts and like lower body workout. Um, that’s attached to it. I’m just curious if, um, that also is PCLs friendly. Thank you. So maybe I feel like you have a lot more experience with bar bars, a bar bar, The Bari, and it has killed me for four years content.

It’s a bar. Okay. So with bar workouts, what is your experience with I loved bar. Um, but it doesn’t use, you don’t use as heavyweights as you would if you were doing strength training, and I’m sure you can speak upon this. Like it’s not a 10 or 15 pounds type of workout. It’s more like two pounds and doing like these movements that are,

yes, you get sore and it’s not, um, extremely like your heart rate. Isn’t really high. You’re not like jumping around if the ones that I took. Um, and I thought it was like very fun and relaxing and honestly, like, it’s a nice workout. You could do a few times a week, but it’s not going to give you the same results as weight training.

I see. Okay. Yeah. And, uh, from what you’re telling me, I’ve never done bar personally myself, but I kind of get what you’re talking about and it sounds like it’s a good workout and it doesn’t sound like it’s an intense workout. So if you’re seeing results from it, then definitely continue and yeah. And sorry, go ahead.

Yeah. If you have like adrenal issue, maybe this lower intensity workout is Yeah, exactly. And like with, with our slow way to workouts, we kind of almost like have a similar approach where you’re basically doing weight training. However, it’s with like weights that are like maybe five, 10, 15 pounds, again, not heavy, but you know,

heavy than a bar, but this allows the muscles to be engaged and doing the slow way to approach it. Doesn’t increase the heart rate. It doesn’t increase the breathing. So you’re able to keep the stress levels low, keep the cortisol levels low. And as I’ve mentioned it, or as we mentioned it on a podcast before, basically when you do intense workouts,

this increases your stress hormones. And normally this is actually a good thing because it puts your body into fight or flight mode, which helps you perform better. Right? However, for women with peace S you’re not able to lower those stress hormones back down. And then what happens is, is those stress hormones stay elevated for a day, sometimes multiple days.

And what this can lead to is agitation, anxiety, feeling fatigued, you wake up and you’re completely drained of energy, or you wake up and you’re completely agitated. And this can actually to inflammation, it can lead to weight gain. We plateau not to mention like, you know, you’re not happy basically. Yeah. So that’s why we recommend doing to workouts.

And so, yeah, if you’re liking the bar workouts, but maybe you’re not seeing the results that you want, it may be that you’re, you may need to like, kind of go into a small, slow weighted workouts where you’re kind of doing using 10, 15 pounds again. No more than that, unless you want to. And yeah, there should be a bit more,

um, effective for us, weight loss. I like that. It’s, uh, she’s mentioning that it’s like lower body, you know, legs and stuff. Yeah. That’s great for insulin resistance because your cells are going to, you’re going to build more muscle and that’s gonna decrease the amount of sugar in the bloodstream and that’s going to help with improving insulin sensitivity.

So we like lower body work. Yeah. Yeah. And you’d be surprised how strong your legs are. So like going a little bit heavier, like maybe 10, 15 pounds in each hand and doing squats and things like that. We’re really helped develop the, your lower body muscles. Yeah. Yeah. And your stomach area as well as a result,

a hundred percent, because I know that’s a major, you know, everyone’s always asking how do I get rid of belly fat? Yeah. And most people think that you’re just going to do AB workouts every day for two hours. But that’s really not the case because no matter which part of your body, your workout, your body will evenly, um,

pull fat or pull resources from other parts of your body to help develop muscle and help burn energy, help burn fuel for your body. So don’t feel like you have to focus on just one part. Obviously, if you just do like chest or bicep workouts, you’re going to grow those areas to make them, you know, bigger. But if you’re trying to like reduce fat in certain areas,

you don’t have to do workouts specifically in that area, you can just do all full body workouts and that will evenly pull resources from everywhere. You said it, babe. Remember, you can ask us your questions at our hotline. One eight, three, three, ask PCLs and we’ll be reading them or playing them on the podcast, just like we did and answering them as best as we can.

That’s right. So moving on to the last part of our, of the episode is the win of the week. Our favorite parts. Yes. I should say we have two wins this week. Right? I couldn’t choose. And I was like, why not? Yeah. We get so many and we have so many screenshots. It’s like, why read one?

That’s true. Let’s read them all. No. Okay. So Elizabeth DMDs saying it’s crazy how much dairy free has changed my life. I’m at the month Mark and have lost nine pounds. Thank you so much. I wish more dieticians were like you I’m only 20 and have been dealing with this. Since 13, I told my mom who was a nurse and strong PCs advocate about these lifestyle changes.

And she was shocked. There was such amazing results with hardly anyone talking about it, spread the word word girl. You’ve helped me so much. Wow. Thank you. Well, thank you for your kind words, Elizabeth, but great job to you. You’re the one that applied the methods. You, you know, did one step at a time and got to gut where you are so congrats to you.

Good job. Do you want to read the next one beam? Sure. Farhod says, Hey, today is my third day. Gluten dairy free without Avastin, as I’m waiting for delivery. But wow. I have seen big changes. I’m not always going to the kitchen because I’m hungry. I feel full for hours. I had to force myself to eat lunch and the best part,

I don’t even crave sweet things at all. Not even fruit. Before after each meal, I was still hungry and I would always grab something sweet each time, each time, honesty, I wish and pray. You get everything you are ever in need of your life changer. But so thank you for her heart and congrats to you. I mean, makes us so happy to hear that.

Like you’re feeling different. You’re feeling better. And like, you know, like, it sounds like she’s not worrying about the same. Yeah. Yeah. It sounds like she has it pretty much under control. And honestly I wish and pray that you get everything you ever need. You guys want us our wishes to come true. Our wishes is that your wishes come true and you’re managing your peace us like a boss and just doing what you want to do.

Like a bus ladies. Yeah. Alright. So that’s our wins of the week. And you know, this was a great episode. We talked about gluten dairy free. We answered some questions, read some, one of the weeks we did. We babbled about books, babble, Lucille ball. I’ll keep you guys updated about this book. Yeah. If I finish it by the time you read it,

right. I read a lot. So I think you will. Alright. Alrighty. Well, thank you sisters for tuning in. We’ll be back next episode with a, with an interview with dr. MRC. 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,