How to Sleep Better with PCOS

How much do we Cysters need to sleep every night to make sure our bodies are ready for the next day to keep our PCOS symptoms at bay?! What is good sleep for PCOS?

On this episode, we talk about how to get better sleep with PCOS. Sleep is a huge factor in our recovery and rehabilitation of our bodies. This is especially essential for women with PCOS, as we are always trying to recover from inflammation!

You’ll learn what good sleep is, what lack of sleep can contribute to, and what you can do to ensure you are getting the proper sleep every night to help manage PCOS and lose weight.

We include helpful tips, supplements, and even first hand experience from Cysters on what they did to manage their sleep better!

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

Supplements mentioned:

Ovasitol Packets: 15% OFF prc code 292660

PCOS Friendly CBD: 20% OFF code TheCysterhood

Rose Hip Tea:

Lavender Oil:


Full Episode transcript:

Hey Cyster. And welcome to the show. This episode is brought to you by pure spectrum CBD doc. And I have been taking CBD and we are loving it. I’m holding the tincture right now. Pauline, 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 PCOS is studies show it reduces cortisol, improves insulin sensitivity, reduces inflammation. You can go to pure spectrum now to order and use the code. This sisterhood one word at checkout for 20% of Natale and hold it for 30 seconds longer. While the sisters enjoy the show. Welcome to a Cyster on her,

Mister. 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 telling your fellow Cyster and registered dietitian, Husband, engineer, and PCOS personal trainer. We’re going to make PCOS a little less overwhelming and a lot more fun. Let’s do this a little excessive. Your hair is squished and to catch,

Um, I’ve taken it to a whole nother level this week. And I put a head on, I am. I want to cut your hair. You won’t let, But my hair is out of control sisters. Here we go. This as well. And briskly working with You’re watching the YouTube version of this podcast. Seabeck has an Afro going. Yeah,

my hair is nuts and like I sleep. And when I wake up, because my hair is curly, there’s like, my hair has been pushed up. So there’s like bald spots showing at the side of my head for no reason. Cause the hair has been pushed and I can’t put it down unless I take a shower or I drench my head in just a bucket of water.

Oh my God. I kind of like it like this. I mean, it’s a new look for you. Very hard to manage without fixing it up. And I, you cannot do that. I’m sorry. I heard a lot of spouses, like, you know, doing their husband’s hair and I’m just like, you know, I haven’t given up on life yet Because it’s A lot of skill to get the fades.

Right. And cutting, like anybody can buzz hair or just cut it with a thing. But to do it, the sides, the, you know, the side hairs and like getting it, I’ve watched, it looks, I love barbers. And you know the ladies and gentlemen that do that kind of work. They’re great at it. I respect them.

You don’t have a license side. I could see you have a board relations. I wish the audience could see how squished your hair is because this cap is actually too small and it’s already too small. Now you have like a froze squished into it. It’s a deadhead. So it’s not, doesn’t have a lot of space. I need those lids ones from the early two thousands.

That is yeah, you do then it’ll fit. Well, you know, besides that quarantine Life, According Dean, we’re still in it. Your nails, I should, I should be talking about yours. Your nails need to be done. AACP. You’ve been telling me, right? Yeah. I do silk nails. It’s not acrylic. So if it was acrylic,

I think I could be able to like take it off because I saw YouTube tutorials on it, but it’s silk and it’s glued on and I’m stuck with it until this is over. And it looks so ratchet. I can’t even look at myself. I just can’t. And my hair is, my Bob grew out, you know what? There are worse things happening around the world.

That’s true. We should move on from it. And these are just first of all problems. But you know, it’s a lot of problems that people are going through. It’s like, that’s the thing with the quarantine. Like every not everything you have to be prepared for in advance. Like you can’t just go to the grocery store. You can’t just like,

cut your hair. You can’t like, get your dog groomed. Let’s say, or do any of these kinds of things. It’s It’s humbling. I don’t know. It’s humbling. I’m just like, okay, well we’re just going to have to make, do and wait until everything, you know, comes back together. We’re just not going to have ketchup for another few weeks going to have Hutch.

Yeah. Sorry. So let’s move on from this awful subject. All right. With all this quarantine talk, let’s get into this week’s episode, which is peace, yours and sleep, Sleep. The one thing we can get during quarantine. Yeah. I’m not going to lie. This is the best sleep I’ve ever had in my life. Eight hours every night consistently.

And I’m waking up like 8:00 AM early sometimes earlier and like full of energy, like ready, ready to go. It’s awesome. I mean, I’ve been like this for awhile, but not in college, Working for herself. So she’s, I’ve been able to arrange my day accordingly, but you know, in general, like life happens and you can’t always get eight hours,

but quarantine life, you can, if you you’re not everyone, but you can. Yeah. But for women with PCs, we really struggle with sleep. And not just that, we struggle with fatigue throughout the day. And it’s important to have a strict, you know, sleep schedule and like winding down ritual to get optimal sleep because women with PCs are twice as likely as non-PC U S women to struggle with sleep disturbances.

And 80% of us have daytime fatigue. If that’s you raise your hand. But because of having low estrogen PCO, S women like us sisters, we have something called delayed sleep phase syndrome. And this is something I learned from my favorite book, PCO, S S O S. And this is when your sleep wake cycle shifts later, and you feel like a night owl and then you go to bed late and then you want to sleep more when you wake up and you feel groggy.

So, and then that turns into like fatigue throughout the day. Yeah. And it’s awful. And it is, can Be attributed to all like Tibet sleep with all of these symptoms. Because I mean, when you compare that to good sleep. So imagine like if you go to bed at night, you’re falling asleep within 30 minutes of going to bed.

And that really has to do with two hormones, melatonin, cortisol, we’ve heard of both melatonin helps us sleep and cortisol is that stress hormone. So the balance of this, the way our body orchestrates, these two hormones really helps with the sleep cycle. So if they are not balanced correctly, then you’re going to have like these, you know, Well like sleep and It’s awful.

Yeah. You’re not going to be able to fall asleep within 30 minutes. And really, um, throughout a night, it’s okay to wake up once. And if you’re going back to sleep within 20 minutes, that’s good. That means you’re having, you’re able to sleep good. But if you’re not again, that has to do with these two hormones in your body,

not, uh, optimally, you know, um, balancing these hormones. One theory is that our melatonin receptors just like our estrogen receptors are damaged and functioning suboptimally and our cortisol levels are abnormally elevated. As many of you with adrenal fatigue may find that cortisol is high at night. So you really can’t sleep and melatonin isn’t high enough. So that also contributes to it.

I mean, you feel anxious, overwhelmed, Melt, melatonin, cortisol, irrigate, Erie. How do you say irregularity irregularities cause insomnia, which is four to 10 times higher in women with PCLs, but that’s high four to 10 times going to show you that these hormones are affected that much for women with PCs. Yeah. We really need to buckle down on honing in,

on optimizing our melatonin and our cortisol. And one way to do that is sunlight. Yeah. Sunlight when you wake up to it and when you fall asleep through, you know, sunset, when it goes away, your body, like it pretty much triggers melatonin to start being developed so that your body eventually goes to sleep. When it’s, you know,

whenever your usual 10, 11:00 PM, uh, nighttime sleep is, um, I know a lot of you see at two, 3:00 AM. I used to be like that, but you know, th the night hours I am in, I will just say, I am a night owl. I love working. Or just like being at night, but silent.

I’m not a morning person, but yeah. Yeah. Well, going into, I love this thing about sunlight, because I didn’t know it for a long time until recently when I read about it. But like the rays of the sun are different in the morning and different at night. And your body triggers more melatonin at night because of the sunlight raised during sunset.

So if you watch the sunset, you have better sleep. And if you look, if you open the windows and you look at the sunlight in the morning, you’ll wake up better. Wow. Isn’t that crazy? That is crazy. Yeah. Do you also show you there’s so many things happening in the background? Yeah. It’s our nature, our environment it’s like really affecting us And is like so intelligent.

That’s an Oregon. So intelligence able to decipher all these different things. Yeah. Our eye, our eyeballs are deciding it. Yeah. So I love walking, um, in the evening when like the sun is setting, it’s relaxing to me. And that kind of makes sense. Like maybe I’m like producing melatonin, lowering my cortisol, like relaxing because of the sunlight.

Yeah. Incredible. Yeah. But T V can really mess with that afterwards. Yeah, for sure. So if you’re like watching TV in a dark room, like before you’re going to sleep, it can really have a effect on the melatonin produce and the overall, like your body, like ability to sleep. Yeah. I mean, you should transition back and forth between REM and non REM sleep and you won’t get as much REM sleep if that TV is still on while you’re asleep.

And you’re even if your eyelids are closed, it’s like coming through your eyelids and affecting your melatonin levels. Like the amount, the optimal amount of melatonin isn’t produced and your cortisol isn’t lowering properly because the TV’s on while you’re sleeping. And so you end up staying somewhat insulin resistant and, you know, melatonin’s, anti-inflammatory, it’s an antioxidant, so you’re not producing enough and you get inflammation as well.

And so it’s like actually affecting the underlying root issues of PCLs by not producing enough melatonin because the TV is on or you’re scrolling through your phone and like sleeping. Yeah. Yeah. And like a tip I would give is if this is possible for you is like not have a TV in your bedroom. I used to have a TV in my bedroom when I live with my parents.

But like, that’s just cause I’m living with my parents. But like now like a hundred percent, I don’t think I’ll ever bring a TV into the bedroom just because like that we can watch in the living room. And then when we’re done with like, you go to the bedroom, at least like it’s just dark and you don’t have to like have that.

Yeah. That temptation it’s hard enough for me not to look at my phone at night, honestly. Like, I mean, I put the yellow tint, the night shift mode and everything, which helps, but I’m not looking at a screen it’s pretty hard. And then if you have a TV in your room, you really like, if I’m laying in bed,

I want to turn it on. Like, no matter what, you know, of course. So, yeah. So these are the ways that it can affect a woman with PCO. S so consider this, and we’re going to go into the different ways that you can help yourself and you can have a more strict, um, nighttime routine and to sleep better.

But before we go into that, let’s talk about waking and how this affects our weight gain. Yeah. So studies show that not getting enough sleep makes you 30% more insulin resistant the next state. And we all know high blood sugar stores as fat, and then more fat means weight gain. So when we have insulin resistance, we’re ending up taking up what we’re eating and storing it as fat instead of burning it for energy.

And then, so actually the study that I read said that if you get like five hours less of sleep throughout that week, you’re Mo you’re 30% more insulin, insulin resistant. And there was even like blood work, comparing the study of like somebody who slept well. And then that same person who didn’t sleep well and how, how much more their blood sugar was affected.

Like after they ate their blood sugar, wouldn’t go back down because they were insulin resistant. Yeah. It makes sense. Because when you have a night of really bad sleep and usually usually the next day, you’re, you’re like a little groggy or retired. And that’s because your metabolism metabolism is sore because your body is just doesn’t have enough energy and it doesn’t have enough energy to break down food.

Doesn’t have enough energy to fully recover. Everything is affected. So all around you’re affected, including your metabolism. So many things affect our insulin resistance. We’ve had so many episodes on different things that affect us. Somebody was running up our stairs. We’ve had so many different things that affect insulin resistance. There’s the food we eat, what time we, how we pair our food and now sleep.

You know, we have to have like a, really a strict, you know, hold on our lives to really heal this issue. I mean, when I say strict, I don’t mean like, be super restrictive, like Nazi with yourself, but just be aware that these things affect your ability to lose weight as well. Your cortisol levels go up even higher when you don’t get good sleep,

your ghrelin hormone goes up and triggers hunger. What’s the grilling hormone. This is the hunger. It tells you when you’re hungry. So then like now that’s being triggered because you didn’t sleep well. And then leptin the hormone that tells you that you’re full is also like, I’m not being sensitive enough. That’s what, yeah. That’s your fat thermostat, right?

That tells you when you have enough food so that you stop, like you start craving food and then, you know, your body can effectively digest and use food for energy. But when your leptin is affected, then that motor is not the motor that controls those. I’m sorry, the hormone that controls Motor the motor. Yeah. It’s completely effected. So then you don’t know like,

or whether you should eat more or not. Right. We even did a podcast episode on gluten and how it’s affected by leptin and how that causes leptin resistance as well. So it’s sleep. It’s gluten, it’s everything. Yeah. So isn’t it interesting how all of these components play a role in our PCO S I’m European. She was not mine In DCOS.

People who are chronically sleep deprived are at much higher risk of all types of auto immune diseases, according to once. But truly yes, like sleep does affect so many people, but especially when with PCs, but like it’s sleep like that branch of effectiveness of sleep that goes to everybody in the world. Yeah. I mean, there was that one podcast you kept talking about,

and I remember we were dating, you were really into it. Um, you had awful sleep. So you got paranoid after listening to this podcast episode. Yeah. So before Ty and I got married, I actually was like, I’m driving like hour and a half each way to work. And like, I was also going to school to become an engineer.

And like, as a result, I was just having really bad sleep. So if any of, you know, Joe Rogan experience podcast, he had this, um, doctor on his name is dr. Matthew Walker. And he’s an expert on sleep. I believe he’s a neuroscientist. And he, um, focuses on sleep if I’m not mistaken, but in the podcast,

he went over all like the effectiveness or how like sleep affects your body, your brain. And it really scared the crap out of me. I found the key takeaways from the, from that podcast. I just want to read some of those because it’s really truly eye opening. So, and the podcast, here’s some of the quotes, he says one hour of iPhone use before bed will delay the onset of melatonin production by about three hours.

So it’s just one hour before bed, three hours, it delays the by and it says your peak melatonin levels will also be about 50% less. So not only is it coming on later, the amount that’s actually coming is 50% less to men who sleep five to six hours a night. We’ll have a level of testosterone, six to 10 years, they’re senior.

And you’re yelling at women, but also leads to women. The effect it has on your hormones. I was just gonna say like any of you have like maybe a partner’s husbands, boyfriends, tell them if they’re not getting good sleep, this is how it can affect them. But I think it just goes to show you how it affects hormones, affects your hormones,

sorry for yelling about this. It was like surprising. And this is an interesting note here. It says that there’s a small fraction, less than 1% of the population that has a certain gene that allows them to survive on five hours of sleep. Oh yeah. There just so you know, you are more likely to be struck by lightning than to have this red sign next to it.

So if you think that’s, you just know that, know that first I know person like that. Yeah, I do too. Actually, my cousins like that and I mean, there’s so many more faxed here, right? I see the word leptin on phones. So Leptin and grill. It says both control appetite and weight leptin tells our brain we’re full.

Like we said earlier, and grillin does the opposite. It’s the hunger hormone hormone with less sleep leptin gets suppressed and grillin gets ramped up. People sleeping four to five hours a night will on average eat 200 to 300 extra calories each day. Wow. This equally equates to 70,000 extra calories each year, which translates into 10 to 15 pounds of extra body mass.

Again, his name is dr. Matthew Walker. And if you want to listen to the podcast he did, it was on, uh, Joe Rogan experience. I think, let me find the podcast number is one, one zero nine. That’s crazy. Drew has done 1100 pocket. I think he’s done more now, but we’ve been 22. Yeah, no,

we’ll be there one day. I promise you, But that’s awesome. That’s definitely something I have to. Yeah. Oh, it just one more last thing and I promise I’ll be done. And this is the reason why I was talking about like, um, uh, other mental illnesses that you can develop due to lack of sleep. So it says you’re doing during deep sleep at night,

there is a sewage system in the brain that cleanses the brain of all the metabolic toxins that have accumulated throughout the date. One of those toxins is bed beta amyloid, which is responsible for the underlying mechanism of Alzheimer’s disease. Does the less you sleep, the more this plaque builds up plaque. This is what scared the hell out of me. Now I’m living everything.

I’m reliving everything. He was saying, this is exactly what he talks about the plaque. And I was like there’s plaque. So insufficient sleeps is the most significant lifestyle factor for determining whether or not you’ll develop Alzheimer’s disease. Insufficient sleep is linked to bowl, prostate and breast cancer. Do who has decided to classify any form of nighttime shift work as a probable carcinogen?

Oh my God. Yelling shift workers, shift workers have higher rates of obesity, diabetes, and cancer. I’m going to stop now before I, I have to stop now because some of the people listening are nurses and shifts. I’m so sorry if that scares you. This scared me when I heard about this. I mean, if you’re still getting a good sleep and you’re doing everything you can it’s okay.

Just know that there are these things That’s true, but you know what? There are other things you can do to help you with sleeping better for the amount of time that you have to sleep. Because not everyone has like eight hours like quarantine. So one of the things is getting light in the morning and at night. Yeah. Well, let’s, let’s put a better start to this portion.

So we’ve talked about the bad things, all the things that lack of sleep can do, but now we’re going to talk about what can we do to avoid all of this sleep good and make sure our bodies are recovering and they’re okay to move on the next day. Okay. Okay. Getting late in the morning and at night. So maybe planning your daily walk at night,

or if you have pets, like walking them, um, before the sunsets, I don’t mean like night night when it’s black outside. I mean, like when the sun is setting to get those rays to get melatonin, to produce better. And then in the morning, maybe going on a little morning, walk getting some sunlight to get your cortisol up so you can wake up better.

Um, you can also schedule your sleep time before or around 11 o’clock, which is ideal. I mean, yeah, definitely. Um, what time do we sleep? Like, okay. We usually get in bed around 11 or 1130 and then we’ll be asleep before, probably tall, I would say. And then we’ll wake up at like eight. So,

But I like when we sleep a little bit earlier than that, like I feel better, honestly. I know it’s hard to get in that last episode of monk when you just were on a monk craze right now, I’ve been watching monk recently. Seriously. I love that show season two, right now Getting seven to eight hours a night is also great.

Um, and also starting to relax, leading up to bedtime and avoiding screens and not watching much. Yeah. If possible, yet. True. If possible, put your phone away, like by 10, just put on the charger and if there’s no reason to look at it, I mean, who are you texting after? Well, some people are texting.

Sure, sure. But you know, just put it away and if you can, and just try to focus. I mean, even the TV, if it’s like far away in the living room before 11, you know, before you’re gonna go like an hour, you’re going to go to sleep, try to watch a little TV. And then if not,

maybe read a book or, you know, do something more relaxing. Meditation is really a lot better. Just something, whatever you can do to put away the screens, the TV and including the TV as much as possible Flip through cookbooks. Yeah. I like to read our meditation magazine. Yeah. And then that helps me avoid screens, but I mean,

I’m not that good at it. So I’m going to work on it. I’m saying it on this part. Me too, you know, we do usually don’t watch TV until like maybe 10 30, 11, and then we turn it off, but maybe we should do it. Yeah. I’m on board. All right. Meditation. We knew that A hundred percent we’ve been doing a,

so I’m sure most of, you know, like meditation, meditation through calm Headspace, check them out. They have some free offers these days and they do provide some great service. We’ve been using this Wim Hof method. That’s his name? Wim, Hoff. And H O F F just search Hoff method. And like, it’s like this whole breathing technique.

And like, she like talks you through it. And he has like this accent. So it like really interesting to listen to his voice. He’s like 30. And I’m just like, you have bro, I got you. And it’s like, it’s really, it’s really fun. So good afterwards, better than I ever fell after a meditation. Yeah.

He gave the breathing. Sorry. I don’t know yet. I was just gonna say, yeah, exactly. That like, you’re getting so much oxygen. Your ATP levels are going up and like, your body is so happy to have all this oxygen. Yeah. Is that what, yeah. That’s really what it’s doing. I know. Yeah. I remember he said something about ATP.

Yeah. And then there’s CBD O M G. It is really interesting because we didn’t, like we knew from the studies and stuff that CBD helps with sleep. It really helps people sleep better and go to sleep, go to sleep and get relaxed at night. What we didn’t know was the actual, what the actual results will be because in this sisterhood,

as you guys know, we have the sisterhood, uh, our, our membership and one of the sisters, she screenshotted, I think she has a tracking device. Uh, and the tracking device tree, uh, tracks how much she sleeps and how much REM sleep, your deep REM sleep, which is I think the most important portion of your sleep to recover and,

um, be, have energy the next day. So she, it tracks how much percentage of her sleep is the deep REM sleep. So babe, you want to read the differences from before she took CBD and after she took CBD? Yes. So she says that she goes, this is with CBD last night, two hours and five minutes of REM sleep with CBD,

right with CBD two hours and five minutes without CBD before was 45 minutes of REM sleep. Wow. Isn’t that insane? I read that. I think that was last week or maybe two weeks ago. I was so surprised. I couldn’t believe it. I really couldn’t believe it From taking CBD. She had more REM sleep. It’s more than, more than double Waking up because of getting a more REM sleep.

Exactly. Yeah. It’s awesome. Yes. So CBD is a great option and I wish you mentioned as we always do pure spectrum CBD, we’re affiliated with pure spectrum CBD cause they offer the full spectrum cannabinoids in their CBD products. So they, um, you can go check them out. We’ll have a link in the description of the podcast. And if you use the code,

the sisterhood, one word, you get 10% off. So check them out. You can order it today. Yeah. And help you sleep better. And then Rosebud tea, Rose, hip tea, Rosebud teeth, same thing really helps lower cortisol, calm. It’s one of my favorite nights Most, every night. And we’ll link that one into the podcast description to and from,

from Amazon. So you could get that one yourself and maybe, maybe have a drink on us tonight. And then I read that essential oils like lavender in a diffuser can really help you set the tone for like relaxation at night under one of those. Yeah. It’s one of those like sleep time that’s smells. And of course, a melatonin supplements, you know,

if you’re really, really struggling with going to sleep, melatonin can help. And so this is something I read in PCO S S O S women with PCOS have high levels of melatonin already, but there’s a problem with the melatonin receptor site. Um, it’s not like working properly basically. And the good news is when you supplement with melatonin, you can fall asleep better,

longer, faster. Um, and, but it showed the book says that there’s low melatonin in our ovary follicles where melatonin helps promote healthy eggs. So when you supplement with melatonin before bedtime for six months, according to one study, um, these women menstruated more regular regularly and had better egg quality and reduce testosterone levels because of sleeping better before because of taking melatonin.

So of course consult your doctor. Um, you, I think melatonin is over the counter. Yeah, yeah, yeah. I haven’t taken a long time, but yeah. I used to order, I think from Amazon too. Maybe we can link one in the bio too. That’s good. Yeah. We’ll link one. Um, and yeah, basically just taking a low dose two hours before bedtime can trigger your body is transition into sleep mode and yeah.

It’s like, none of those things are really getting you to sleep better because we’re going to read some DMS, um, some messages from sisters on how they, what they do to sleep better. But one of the sisters said that none of those things worked and melatonin was the only thing that did work. Yeah. I remember for me to melatonin, like I would take it really to get me a CP and just,

you just have to make sure you take it at the right time. Like before, like maybe like a half an hour or an hour before, you’re about to like sleep, you want to sleep so that you time it correctly. Right. So let’s go into, um, the first one Flannery makin says, melatonin is what she does to sleep better.

This was the sticker that I posted about what sisters are doing. Um, so that’s great. Polacks said, Juanita says watch the screen until my eyes. Yeah. Okay. Yeah. That’s like, I I’ve been there where like, you just can’t sleep. So you’re on your phone and like, your eyes are burning. It’s just that just prolongs your,

the time until you fall asleep. Try to avoid that. If you can just read a book, honestly, a book always supposed to be to sleep. I promise you, And you can even sleep better. Like if you aren’t looking at the screen and you don’t even know it because you know, um, Apple RBN says melatonin at night, drinking sleepy time tea,

Maggie pie says bath and aroma therapy. Hmm. Some nice Adams, M a says, CBD gummies. Love it again. CBD is great. And, uh, make sure the CBD you take, it has the full spectrum of CBD. Just, I like to always tell people, like when you get CBD, not all CBD is equal because they don’t have all have the full spectrum of cannabinoids.

Therefore you don’t get all the helpful compounds. So always make sure that it’s the full spectrum of it. But I’m great. I’m I’m sorry. I’m very happy. You’re taking CBD. Yeah. Another sister says herbal team. Um, another sister says breathwork like we said, Wim. Hoff. Yeah. Wim, Hoff breath work. The calm app.

Oh, there we go. Lavender oil. Yeah. Magnesium, relaxing music CBD and melatonin. I like this one. Eating more calories helps me feel better so I can sleep better. Okay. Yeah. Maybe you’re getting the calories that your body actually needs. So your metabolism is that at the rate it needs to be, then your body is more balanced.

Right? Good job. Awesome. I see a lot of CBD oil. Bravehearts has CBD oil. Alice Parris has CBD and thanks to you. Magnesium too. Awesome. Awesome. Awesome sauce. Awesome sauce. So, and Oh, somebody said, XO, XO says play some relaxing music and sleep good stuff. That is always good stuff. I used to,

like, I remember I used to play system of a down when I was like 13 years old. I, for me, it was when I was 13 years old, I would play in like the cassette players of whatever I had back then. And I would fall asleep like that Last night I was playing like Latin music and see, I was like,

I can’t, We’re about to go to bed. I’m like, you’re like, you were like, okay, Google play, whatever it was LA Bumba. And then, you know, I was like, come on. Yeah. So to, to finish off our podcast, we’re gonna read the win. Oh yeah. One of the week. Yes.

For a sister who’s been managing her piece, us like a boss. And we like to always highlight those who are doing great. And you know, what inspired those in the sisterhood and on Instagram or listening here on the podcast that, you know, we can all, or you can all overcome piece us and reverse your symptoms and lose weight. Okay.

Shentel moody. Yes. I’m just going to take off the hat right now. Oh my God. His hair. Okay. Let’s do this. Sure. You can read it. Hello. I’m 18 years old and was diagnosed with PSUs. About four months ago. My doctor told me I was going to start birth control to fix it. I wanted to find out more about PSUs.

First. I searched the internet and found out the basics, I guess. And then I searched PCU as on Instagram and came across your page. I found your page. And since then, I have been following your tips and have been so many stories and experiences. I didn’t know other people had, and I’ve followed your exercise plans and I’ve lost 25 pounds in three months,

still losing weight and cutting out dairy and gluten have made a big difference in how I feel mentally and how my body is feeling physically. Thank you for starting this page and making it easy to learn more about my condition. Not so many people know about that is you guys. So then I followed up with her. So that was like in September. So then the other day I followed up with her.

I’m like, Hey girl, how’s it going? Like, you know, sentence, great testimonial. Like, how are you doing? So she was like, Oh my gosh, I’ve been doing so well. I’ve been gluten and dairy free since October. I’ve lost a total of 60 pounds since starting this diet change. And I’ve gotten down to 155.

And, um, you know, the hardest part is being gluten free, but mostly I’m finding stuff and, and so on and so forth. That was our conversation. Isn’t that amazing. She’s 60 pounds. It’s just about consistency, trends and numbers. Just add up and like whatever the goal is to eventually get there, because it’s not about like getting there right away,

or it’s not a race, you know, it’s your body, it’s your life. It’s your journey. You go at the pace you’re comfortable with and the consistency, like she did boom, like kumbaya. And she didn’t really healthy too. Like you always say, there’s no, you should not do something that’s not sustainable. Or like, that’s going to give you the quick,

like this much. You just want to do it slowly. And just like she did. I think it’s perfect. This was awesome. I love following up with sisters from before. Yeah. Just so all these scissors, all we love to like talk to you now and in the future, like throughout your journey, like, we love to always keep in touch with you at see how you’re doing.

If we need to help, we’re always here to help Keep messaging us. We’re always in the DMS. Yeah. So I think I covered this episode, right? PCLs and sleep the wins. And you know, we always love to support everybody. Thank you for always listening and we love you. Yeah. Keep on following us on Instagram, a sister and her Mister and PCO start weight loss.

And you know, if you enjoy the podcast, subscribe, leave a review and, you know, Talk to you soon. 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 PCs from stage 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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