4 Reasons Why It’s So Hard To Lose Weight With PCOS!

Have you experienced unexpected weight gain? Are you struggling to lose weight after months of trying? On this episode, we discuss the 4 reasons why it’s so hard to lose weight with PCOS!

Are you holding onto the calorie equation? You’ll learn the impact cutting calories has on PCOS weight loss including how yoyo dieting can set you back in your journey!

We discuss the reasons behind weight plateau and what your expectation for PCOS weight loss should be for consistent results!

4 Reasons Why It’s So Hard To Lose Weight With PCOS 

Your body is in survival mode. 

Women with PCOS are often in survival mode. Our bodies are stressed to the max because of insulin resistance and hormonal imbalances (which often go hand-in-hand.) The two simple things can domino into a whole bunch of common PCOS symptoms including fatigue, excess hair growth, irregular periods, acne, and, of course, weight gain! If all that wasn’t enough, life itself can just be super stressful, further contributing to this internal fight-or-flight mode. 

Our bodies are biologically designed to survive when we encounter stress. Our bodies interpret the imbalances, inflammation, and anxiety as cause for alarm. To protect you, your body stores fat until the stress goes down . . . but, then the stress doesn’t go away! The weight stays, and you get even more stressed about not losing it, leading to a vicious cycle

Before you can focus on weight loss, you have to fix the circumstances that are making your body retain weight. That means finding ways to relieve stress, increase insulin sensitivity, and resolve your body’s nutrient deficiencies that may be preventing it from running at its peak. Once your cortisol levels (stress hormones) go down, your body will finally realize it’s not getting chased by a bear or lost in the wilderness, so it doesn’t need to be in fight-or-flight and hoard fat!

You’re yo-yo dieting. 

Yo-yo dieting is when you swing from one diet to another in short periods of time. I get it! You’re trying everything you can to make weight loss happen, and when something doesn’t work, you switch it up! However, this can actually make it more difficult to lose weight. 

What often happens is you pick a diet that’s pretty calorie restrictive. This seems like a good idea in theory, but when your body isn’t getting the nutrients it needs to run efficiently, it goes into survival mode again. It starts hoarding fat as it struggles to maintain normal functioning.

Then, because you feel crappy and your diet is too strict, you can’t sustain it. What happens then? You pick a new diet and increase your calorie intake again. However, your body is still aware of the past calorie deficit and will continue storing fat in case of another “emergency” like that. Meaning, this new diet doesn’t work either. 

What you really need is a sustainable and intentional diet. You can’t be too restrictive and yo-yo your body from deficit to excess over and over. I talk more in the podcast episode about what a PCOS diet should look like, but to make it really easy, just download The Cysterhood app and enroll in one of my PCOS meal plans! As a Registered Dietician, I can help you develop new eating habits and finally reach your weight loss goals. 

You’re fighting your natural weight. 

We all know body weight isn’t just about what we eat. There are tons of factors to consider like genetics, other health conditions, and your normal metabolic functioning. What does all this mean? To lose weight, you have to combat your natural body weight. 

Think of it like this: When you set a thermostat to 74 degrees, you get comfortable there. If you decide to drop it down even one or two degrees, you’ll be cold. If it goes a couple degrees warmer, you’ll get hot. Why? It’s not because those temperatures are actually too hot or too cold, it’s just what our body is used to! Our body tries to motivate us to get back to that 74 degrees where we’re comfortable, and it’s hard to fight that urge when you’re shivering or sweating. 

That’s what it’s like to lose weight. As you go down a few pounds, your body wants to put them back on naturally. You’ll have symptoms of feeling hungry or fatigued from not having enough food, when really you do! In both scenarios, your body needs time to adjust, and you need to make plans for responding to your body’s natural urges that don’t result in putting the weight back on. 

The point is, the change will not feel comfortable at the time. As you’re healing these things, your body will try to get back to baseline. Expect this and embrace it! Preparing for it and joining a community like The Cysterhood can help you get through this adjustment period. Just like your body eventually adapts to a cooler house, your body will eventually adapt to a better diet and lower weight. 

Your expectations are too high. 

Here’s a big one! You might not be losing weight (or feel like you are), because your expectations are too high. Comparing yourself to others can be so easy, especially on social media, but remember that with PCOS, losing weight is really really hard. Harder than it is for more people on Instagram. 

Don’t focus too much on the numbers and the way you look. Losing weight is about more than just getting in a swimsuit. When you lose weight with PCOS, you’ll likely get relief from your symptoms, reduce your risk of PCOS complications, boost your chances of conceiving, and overall just feel way better! Focus on the way YOU feel, not about the way you look. This is all about progress, not perfection. 

Fastest Way To Lose Weight With PCOS

Reduce stress and practice self-care. 

To start reducing insulin resistance and balancing hormones, you need to reduce your stress. You can do this by spending time in nature, making time for the things you love, cutting your schedule back, meditating regularly, and getting active! Here’s more on PCOS self-care

Reduce caffeine intake. 

Caffeine works by encouraging your body to produce cortisol. Yep, our stress hormone. Cortisol isn’t necessarily bad. You need a good balance of cortisol and melatonin to feel calm, but alert. However, when cortisol gets too high, we get anxious and stressed-out. That increases our insulin resistance and makes it harder to lose weight. Try cutting back! 

Get better sleep. 

Women with PCOS experience sleep disturbances more often than healthy women. Learn how to practice better sleep hygiene to get more rest, because improved sleep has a big impact on insulin resistance and hormone balance! 

Do low-impact exercises. 

Of course, exercise helps with weight loss! But, when you have PCOS, remember we want to reduce stress, so keep the exercises slow and low-impact. Here are the best exercises for PCOS

Focus on an intentional diet over a restrictive diet. 

We want a sustainable diet full of intentional foods. I recommend you consider an anti-inflammatory, gluten- and dairy-free diet for the best results! 

DON’T go fast. Focus on progress, not perfection. 

My biggest recommendation? Don’t try to go fast! This is about lifestyle change and feeling better, not about hitting a certain weight goal by a certain date. Focus on your health over appearance—the weight loss will come in time!

To lose weight with PCOS, you need to understand your body and give it the support it needs to get you to your goals. 

Polycystic ovary syndrome (PCOS) affects between 8%-12% of women of reproductive age. The symptoms can be hard, but there are ways to naturally heal your PCOS, reverse your symptoms, and feel like yourself again. Listen to more A Cyster and Her Mister episodes to learn how you can thrive with PCOS! 

Sign up to our 4 week PCOS Meal Prep & Workout Course, only available with exclusive bonuses until May 16th! (bit.ly/4weekPCOSWeightLossCourse)

Ovasitol Packets: 15% OFF prc code 292660 (bit.ly/Ovasitol)

Pre-natal for those trying to conceive: 15% OFF prc code 292660 (bit.ly/theranatalcore)

PCOS Friendly CBD: 10% OFF code TheCysterhood (bit.ly/CBDpcos)

Lab kits to help you find the root causes of your PCOS! (equi.life/PCOS)

While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

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Full Episode transcript:

All right, babe. Let’s take a moment to correct our posture. Take a deep breath and have some pure spectrum CBD. Sure. Hey Cysters CBD can help with acne inflammation, anxiety asleep, and so many other PCOS 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. Did you hear about that sister who took Obasi tall and finally got her period after a year of not having incredible.

I see those kinds of messages on Instagram a lot. How does that even happen? FaceTime 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 obesity 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 S this ratio is often imbalanced. So taking a tall can be super effective in treating insulin resistance, starting from the root of the issue. So awesome. It tastes like nothing. So just warn me when you put it in a cup,

so I don’t drink it. You Got it. BU check out the link in the description to get 15% off your order. Doctor. My own hands. And Sisters. The other day, we went whale watching and I thought, you know, before we went, we to watch and I was like, Synack, we’re going whale watching. I’m so excited.

Oh, alert the whales. And suddenly he started doing this weird, Ooh, to the toilet, into the toilet To alert the whales, All the whales and you know what? It didn’t work. So we went whale-watching the next day. And it was, it was pretty fun. I mean, like we saw a couple of like the back of whales.

Italian said a couple of people, including Tallinn saw a whale breach, you know, getting jumping out of the course. I didn’t see This. Honestly. It was just, it was so far. I mean, it was amazing to see, but I wish it was closer. And also the, the boat was going so fast and like the wind in our face.

And you were the sun in our eyes and like, see that cause a squinting problem. Like he’s already just closed his eyes and keeping up at this point. Yeah. It was pretty, The craziest part is like on the way back, the wind picked up the weather was a little bit more, I don’t know, adventurous. And then the way back,

the guys driving fast windows, hitting us in the opposite, like in the face and we’re flying and like we’re jumping up on the waves. It’s like, it’s kind of rough. So we’re like, we’re going in the air, hitting the ground, hitting the waves hard. Can’t keep it together. Laughing so hard also, because having so hard because also our,

our brother-in-law, our brother-in-law was completely covered in water. Cause he was sitting in the back. And for some reason, if you sat in the back, you got all Splashed. I turned around and he was Literally drenched. So then the driver said, go sit in the front. You won’t get splashed as much, but yeah, but the truck,

sorry. And so then he sat in the front, but the front is where it bounces more. And we were sitting more towards the front. That’s why I couldn’t stop laughing. Cause we were flying out of our seats. So he’s all the way in the front. Now the wind is slapping him and he’s like white, poor guy. Like he’s bouncing.

He can’t even sit on his chair. He’s just like holding on for dear life. It was pretty funny. I Don’t think I’ve ever laughed so hard For maybe the past year. Like, I mean really shook things up Moments of high points, But this was like 20 full minutes. I could not stop and I wasn’t even breathing. Like I literally,

my mouth was open, so I was laughing so hard and the air was just going through my mouth, into my lungs. I didn’t even have burrito. It was like an oxygen mask. Cause we were going so fast. That’s so funny. Well, if you really want to get a laugh and you guys go, whale-watching on like a cold day on like a windy cold day,

right? Yeah. The wind was like your lung machine. Almost like helping your lungs work. But yeah, that was an experience. Definitely like riding on that boat was more fun than watching the whales for me. Cause we didn’t even see that many wheels we saw like two or three and it wasn’t that close. It was also, It was still cool.

That was very cool. It was amazing. You could see how big they are under the water. The crazy thing Is like, you have to look like we’re going whale watching. We have to look and find one in the middle of the ocean, looking into 360 degrees around you, looking at, you see a whale breeding. She should have had freaking what are those drones?

How could they not have me in our brother-in-law? I was telling you, I was like, how could they not have drones? I thought they did because they could just detect where the whales are and then we could go directly there. But we spent a little bit of time looking for the wills and there was another boat looking to is to help, you know,

at the same time. So anyways, it was really fun. Yeah. It was fun. I had such a good time. I’ve never laughed so hard truly. And just like see rec like squinting and like laughing at me back, you know, just like I was thrown over the edge. Gonna throw me over there. All right. Okay. So today on the episode,

we’re going to talk about why it can be so hard to lose weight with PCOS. So it’s a great episode. If you, maybe if you’re stuck at a weight plateau, maybe you’re not seeing the results that you’re looking for, whatever the reason may be, we’re here to help you get through it, break down that or the wall and go get help you get through to your results.

So Ty, why don’t you start us off with that? Sure. Well, I do want to mention the, the aspect of going to college. So before we get started, a lot of women listening, perhaps go to college or have had this experience or are going to go to college or not necessarily current college, either just traveling or being in a different environment,

moving out of your parents’ house, you know, being on your own. These are all factors that play into learning and discovering your PCs journey. So to explain my own, like when I went to college, I was gaining weight so fast and so unexpectedly. And you know, granted I did get off birth control, which was probably like helping control the weight gain.

But once I got off and all of those environmental factors started to play into my hormones, it was a disaster. And like, it’s crazy how quickly you can gain weight despite all your efforts. And it just goes to show how calories are completely like out of the equation. Like I have nothing to do with what’s happening hormonally with PCs because there’s no way I could have gained that much weight.

If you counted, like all the calories I was eating. So some factors that played into my experience were not being able to navigate the cafeteria. And like, you know, there’s like pizza here and like greasy food there and materia For every food from every different every sector. Exactly. Yeah. Yeah. And this can apply to someone with a new job and you eat at the local cafeteria or whatever.

It’s like, you have to learn how to navigate it. I had to ask for grilled chicken and ask for them to make whatever, without the sauce, you know, the sugary and buttery sauce. It’s like, these are all factors, bro. I Went to Irvine to visit a friend who was going to college there. And I remember we went to the cafeteria cafeteria to eat and I couldn’t believe how many options there were like this corner years for this,

this corner here is for that like 10 different options for like all from different countries. It Was amazing. It’s amazing. But you have to learn how to navigate it or else you’ll just say I’m so hungry. Oh, I’m just going to get a pizza. You know? So granted I was not eating pizza. I was literally eating and I was so caning wait,

but navigating cafeterias is a major reason. And then also stress management. Like when I went to college, I had no sense of stress management. I just had a lot of work to do. And then a lot of like stimulation through social activities and things like that. And first of all, like being on my own for the first time, these all played into me not being able to manage my body and hormones.

And like, I, I wouldn’t even like stop to let myself like read a magazine, just calm down. Like I was always go, go, go. Maybe because of my hormones or whatever was wrong. But yeah, anyways, that wasn’t helping with the weight gain either. And then also playing intense sports in college and high school too. Exactly.

Like people, you know, it’s not unusual. I mean, I’m not very athletic, but you would know like people love doing sports. They get into colleges for sports, you know? And it’s sometimes it’s a major part of your life. It’s an, also another, it’s a major part of being social to being in a sporting group, being a,

being in some sort of a collaboration to play a sport. That’s like a thing, social gathering thing. And then if you’re being too intense And you have PCOS and you don’t realize how to counter the stress of maybe running a lot in whatever sport you’re doing, you know, maybe taking it easy, like you don’t realize that maybe you should take it easy to see how that affects your insulin,

resistance, your hormones, your stress and stuff, you know, it’s like, so it’s so weird to have PCLs and be on the track team. You know, when you go to college and you’re like, what do I do? Do I quit? I don’t know. I don’t know. You, you know, there’s so many different things To decide,

decide on your sub, how it’s impacting us. A lot of things that go into that decision. But yeah, it’s, it’s a lot of things to consider when you go to college, like you said, and lastly drinking alcohol, like it’s not forget part of college. Part of the reason. Yeah. It’s like alcohol everywhere. And that’s what,

that’s what everyone’s excited about. Ooh, I’m a college, no more parents. I’m going to drink dah, dah, dah. And then, you know, I’m going to eat whatever I want. I’m not going to do this and that take care of it. Yeah. Yeah. We’ve all Been there. I mean, we’ve all gone to college.

I mean, when I say we’ve all, I’m sounding very old here. I’m only 30, but I mean, we’ve all been there. It’s the transition from 18 to like 21 year old self and then getting that freedom no matter where you go, if it’s college or moving out or living your life, like you’re now surrounded by these simulations that can affect your PCs.

For sure. So anyways, I wanted to mention that because this is why it’s so hard to lose weight because everyone else is doing all of this and they’re fine. It seems, you know, and maybe they won’t be fine if they continue doing this till they’re 30, 35 and their metabolism, you know, kicks in. But how come we can’t do it at like 21?

You know? Like, how come I can’t handle it the way everyone else is handling it. Yeah. You may be thinking of maybe thinking, thinking of how come I’m getting all this way while all these people are eating, they’re drinking way more than me, but they’re not gaining weight and maybe asking your questions, that’s it really, It really solid all day.

Yeah. Yeah. And it just comes down to like PSUs itself, you know, the insulin beast, just the Metabolic dysfunction. Yeah. Understanding what’s happening. So let’s, let’s break it down. Like, so let’s break down. We’re gonna have, we’re gonna talk about the four pillars, the four pillars, four reasons why it can be hard to lose weight and what you can do for each thing to kind of,

you know, reverse those, those difficulties. Okay. So the first one is to realize that PCLs puts you in survival mode. So by that, I mean your circadian rhythm is off. You are awake when you feel like you should be asleep and asleep, when you should be awake and it’s just stressful on your body. And when you’re stressed, your hormones,

aren’t being produced in the quantities that they need to produce for you to oblate and have your period and all of these things. And so PCLs symptoms start to manifest. And so you don’t want to lose weight because you’re trying to survive. Right? So all of these things that may seem normal to someone else are stressful to our bodies. Yeah. Like all this alcoholic,

whatever like intense sports stuff, everything we mentioned and it, and it further drives our survival mode. And we just latch onto that weight, Putting your body into the famine mode, the survival mode and what we mean, like to kind of explain that for a moment is imagine back in the day, you know, our ancestors, when they were living in,

you know, small tribes and things of that nature, and they didn’t have enough food or they didn’t have enough resources to basically survive. So their bodies, you know, basically their bodies, weren’t getting, getting enough nutrition. And therefore, as a result, their bodies were in survival mode, you know, lowering their metabolism, increasing stress hormones. Basically your immune system is on standby,

but obviously these are not all good things. You know, it, it may help your immune system be stronger for a moment. But when you’re constantly in this mode, it just adds more and more stress to your overall body. So, and now when you’re in that stressful mode, and now if you’re doing things like cutting calories, or if you’re introducing,

you know, too much alcohol, or if you’re playing intense sports, raising cortisol levels, it’s only gonna make it worse. Like your cortisol levels are already high because you’re in that famine mode. You’re already, your metabolism is already lower than where it should be because your body isn’t that survival mode. And now when you’re introducing all these other stressful factors,

it’s only making it worse when you’re cutting calories in, body’s already going to is already in that stressful muscle. So it’s going to lower the metabolism even more. So all these things just add on to that survival mode that your body is in and it’s a mess. Yeah. So related to this, well, let’s kind of like talk about though for this one reason,

like how to kind of like mitigate this, how to reduce the impact that all these things have on your, your risk and the survival mode that you’re in. We give a lot of tips on this, sorry, before we move on from this. Yeah. We give a lot of tips on how to reduce stress and how to live a better life with PCs and so on.

But it’s really up to you to take a good look at your life and the picture and see what is actually triggering the stress like you, sometimes we’re in denial of it. Like, no, no, no, these workouts are fine. I feel really good. But like, do you feel good afterwards? Is your symptoms flaring up? Are you gaining weight?

Like really take a look, you know? And sometimes we can, we are high functioning, stress, people, people with stress, for example, me, like, I won’t realize I’m in like a stress if I’m constantly, and then a week later I’ll be like, wow, I don’t feel good. What’s happening. Maybe I just like took it too far.

You know? So sometimes we can be in denial of it to survive the stress, Right? Yeah. Yeah. It happens to me. Like I get so used to the stress. That’s what I’m used to working with. You know, if I don’t have stress and I feel like I’m undoing it, But we just had This talk the other day,

me and telling her about how like, I’m just always on stressful mode. And if I’m not, I feel like I’m not doing enough. And I’m starting to realize, Hey, I don’t have to be stressed all the time to feel like I’m doing enough. And that system therapy one oh one, Get rid of those. You get rid of those Habits to get rid of those feelings.

It takes years and years of work. But yeah, that’s why I go to therapy just to get rid of all of these things that I have within me to, you know, anyways. So, Hey sisters, today, we are launching our four week meal prep and workout course with exclusive bonuses. This is a four week plan with step-by-step video tutorials to show you exactly how to make gluten and dairy free meals and to do PCs friendly workouts.

And only until May 16th, you’ll receive access to our exclusive bonuses, including our four week challenge where we will be doing live cook alongs and live workouts. Not to mention, you’ll also get one month free in the sisterhood. We’re also selecting 20 sisters who have enrolled to one to three months supply over basketball. That’s right. We’re giving away 23 months supplies of Avastin.

We’ll be selecting winners throughout this week. Head over to the link in the description to join us or go to PCs, weight loss.org forward slash programs. So the second reason, the second pillar of why it can be so hard to lose weight with peace us is yo-yo dieting. So what is yo-yo dieting basically like switching your lifestyle, your diet radically from one thing to another,

to try to find the best thing that’s for your body. So for example, maybe you’re you have your, you cut down your calories of 500 calories a day or a thousand calories a day. And then you’re like, this is too little. Then you go to 1500. Now you’re In survival mode at 1500 calories from 500. And you’re going to store all of them instead of burn it up because you’re breaking your metabolism.

So what we were talking about earlier, how you’re in a famine mode, you’re in survival mode. So your body’s already protecting itself. Like your body realizes that you don’t have enough food. So it’s lowering the metabolism. So now when you cut down the calories, you’re even making it worse. Now the body is like, hell no, we’re not burning anything.

We’re going to hold on to these calories. We’re going to store them as fat. And we’re going to make sure that we survive. Exactly. And if you’re like holding on to the calorie, like a lot of people hold on to the calorie equation, calories in calories out, blah, blah, blah. But a lot of these people, they don’t think about PCLs women and insulin resistance and metabolism.

Like, yeah, It’s so annoying. And sometimes people are judgmental too. Like when they see someone overweight or like really struggling, they’ll be like, how did they let themselves get like that? And I’m like, you have to understand like genetics, metabolism, lifestyle. It’s not straight forward. Like calories in calories out the way they teach you in Google,

you know? Yeah. If It was calories in calories out, like why isn’t it so easy to lose weight then? Like there are so many people struggling to lose weight, especially when with PCs. Yeah. There’s so many people in the world struggling to lose weight because of underlying issues, you know, other than us. And yet people are still holding on to calories in calories out.

Like our bodies are not like robots. We’re so much more complicated in that we have Oregon’s we have all these things are working conditions. Genetics. I have so much to say about this. If I could go into Google and erase everything that says cut calories, I would. So When it comes to this like reason when it comes to yo-yo dieting, you just want to avoid restricting yourself or finding a diet that basically restricts your calories.

And like, for example, that’s something that restricts your carbs too much. Like keto is a very low carb diet. And while it can have immediate results for those who instant resistance, long-term, it’s not the most sustainable approach because imagine having less than 30 grams of carbs for the rest of your life, you know, just imagine that like, that doesn’t seem sustainable.

It doesn’t seem like a diet that you would enjoy for the rest of your life. It doesn’t seem like something that you’d be happy with. So again, maybe, but yeah, like if you do then that’s great, but I guarantee you like 80% listening right now. Or like, I don’t want to do that for the rest of my life. You know?

So like that’s why you want to find a sustainable diet or lifestyle. Like that’s why we look at gluten dairy free as a lifestyle, not a diet because you can still have almost everything that you had before you can have a burger. Yeah, exactly. You just learn how to adapt your carbs. Carb levels. You learn how to adapt your protein levels.

And you’re just cutting out the gluten dairy, cutting out the information. You’re cutting out the insulin, triggers all these things that are the underlying reasons and not focusing on how many calories. Amen. Eight of the men. Okay. Well what about what’s next? What’s the next pillar? My next site, the next pillar is so, I mean, I don’t know what to like title this pillar,

but basically the idea is that when you’ve been at a certain weight for a long time, it’s hard to get your body to lose weight. You’re kind of at this like set point or perhaps it’s genetics or you you’ve always been like, I’m a specific, fake percentage, overweight, you know, your whole life like weightless can be complicated. And, and you’re kind of like fighting this natural weight that your body wants to be.

And that’s not because that’s not something that you can’t reverse. You can by improving your metabolic function, not by cutting calories, like we’ve mentioned. So yeah. I, I want to mention this as well. So sometimes, you know, it’s really challenging to lose weight when you’ve been a little bit overweight from day one. Maybe, maybe that’s the way your body was built.

For whatever reason. I don’t know what to blame. Right. But that doesn’t mean that if you practice these great lifestyle changes like fasting, gluten and dairy free, I mean fasting for 12 hours, I’m not being like crazy here. It was like the 12 hour fast, you know, making sure you’re not grazing throughout the day and spiking your insulin several times,

you know, going gluten and dairy free to manage inflammation. If you do these things, you can counter that genetic predisposition to, you know, be overweight. So the point is to figure out what will help your metabolism instead of being super, super restrictive and just be like, well, I just don’t burn calories. You can change your metabolism. Yeah.

Yeah. So another example is like, when you, I heard about this, I thought it was a great example when the thermostat is at 75 degrees Fahrenheit in the apartment, okay. We always turned 75. I notice that when you lower it to like 72 or 73, I get chills. And it’s not because that’s cold. It’s just that I was used to being at 75 all day and suddenly It’s 10 bodies,

right. Comfortable in that range. Exactly. And then it goes to 72, 73 and now I’m cold. So this is the same example. Your body is comfortable where it’s at and it’s uncomfortable when you start to lose weight. So you have to implement lifestyle things to keep it too, to make yourself comfortable there, to improve your metabolism. So you stay there and you’re not fluctuating all the time.

Yeah. So that’s my Point. Yeah. This is a great example too, because like, like and said, we’ll turn the heater on in the morning and they’re like, it’ll be on till like one o’clock, even though it’s like warm outside, but we don’t realize it. Right. And then we go outside, we go outside it’s it feels like almost the same at first.

Then we want to walk and we come back inside the house and we’re like, oh my God, it’s so hot in this house. And it just goes to show you, we just left the house, went to go on a walk for like 20 minutes. Our body’s got a custom temperature outside. We warmed up. Then we go back inside and now we’re a hot,

turn it off. Like, it’s exactly how that it’s making your body get uncomfortable at first. And then slowly habit adjust to it. It’s like getting in a pool, getting in a pool, you know, at first again, the pool. Yeah. Like it’s so cold at first, especially for me, I am such a worst when it comes to going in cold temperatures.

The reason why the whale-watching was so funny, like cold water slamming him the wind. And he was like dying. When you’re going in the pool, how cold it is at first and then like 10, 15 minutes. And you don’t even feel the cold, you know, it feels like just whatever. So it’s like a similar thing with changing your metabolism,

changing your insulin, resistance, healing, these things. It takes time. It’s not comfortable at first. You know, if it was easy and comfortable, like almost everyone can do it, but there’s a reason why it’s difficult to do this with PSUs for a lot of women, is that it just takes time to reverse these things. So I think that’s a great example day,

but you made, and I love this reason that you put It in here. Yeah. I mean, it’s just, it goes to show how hard it can be. You know, what’s the next one, maybe. Okay. The last pillar that we’re going to talk about is having an expectation of weight loss that isn’t in line with reality reality. And that is a great thing because there’s two things that I feel people do the most,

like the biggest mistakes with PCO, us weight loss is one, they’ll have only realistic goals to start with like, oh, I’m gonna lose, I dunno, 10 pounds in the next two weeks, you know, or, or even the second mistake I see is comparing themselves to somebody else being like, oh, I’m, so-and-so lost 15 pounds. I’m going to be able to,

I’m going to do it just like them. And, and you know, whatever. And I, these are two big mistakes because one, you know, losing 20 pounds in two weeks, that’s not normal. That’s like putting a lot of stress on your body. Your body wasn’t made to lose 20 pounds in two weeks or however much you want. Like it,

your body will recognize that as like, holy shit, we’re, we’re under stress. We’re losing weight too much, too fast. Like you want to have sustainable changes that you can carry on over. Like if you lose 20 pounds in two weeks, that’s a radical change. That’s very hard to keep to for sustainable, a long, for a long period,

you know? And you, you want to, oh, sorry. I was like, and then like, and then like when it comes to comparing ourselves to friends, like of course we all want to be like our friends. We want to be as successful as our partners and other people, but you have to understand that we’re all made up differently.

Like biologically we’re all made up different genetically. Like when you compare yourself to another woman who doesn’t add peace, us who doesn’t have the metabolism metabolic dysfunction that you may have, or to instant resistance, it’s not fair for you to compare yourself. You’re basically, you know, you’re, you’re, you’re at a disadvantage. So when you compare yourself to that person,

you’re only making a harder on yourself, Not to mention the body fluctuates between 10 pounds. You typically like without even trying, or, or maybe a little more like five to 10 pounds, a person gains or loses, you know, throughout their period of time, a period of time. So for example, I just want to mention this example, because it came up the other day,

I was talking about the wet, the outfit I wore to my sister’s wedding, which was two years ago, my gosh, time flies. So it was two years ago and I was like, snatched. Okay. Like really focused. I know, I know, but oh no. Like I feel fine, whatever. Like I feel comfortable in my body,

but back then, like I was really focused, right. Like I really wanted to fit in this outfit that I bought and now a weddings coming up and I’m like, oh, I wonder if I fit in this dress still, but I don’t think so. It’s like a really narrows, like skirt with a body suit. And I don’t, I personally,

because of my experience with PCLs and like body image and all of these things that I have gone through, I think now I’m like really matured in this subject and I’m not like upset that I don’t fit in this dress right now. Like, I think I’m like five, 10 pounds heavier than went two years ago when I was like super snatched at like my lowest weight ready for my sister’s wedding.

And I do, I don’t think that that’s a bad thing. And I know that that’s not a bad thing cause I’m a dietician. And I know that people people’s weight fluctuate a little bit. So you can’t like, it’s not like I gained a bunch of weight where it’s concerning and something’s wrong with my metabolism. It’s just that like, back then,

that was my main focus right now. You know, my main focus is to be healthy and stay within a healthy weight. And that’s pretty, you know, I don’t have like a dress I’m trying to fit in here. Great point. Like people fluctuate all the time. You wake up in the morning and you go to sleep at night. They can literally be a five to 10 pound difference from the moment you wake up to the evening because of like bowel movements throughout the day,

inflammation, water retention throughout the day. If You’re having a workout, you retain water more in your muscles. Exactly. There’s like a lot of reasons. So you never want to look at day to day. What we always love to do is look month to month because that’s when you’re going to notice differences. And that’s what you should look at month to month.

Not day-to-day even week to week can be hard. So, I mean, and there was a go, we had a great example of telling sister, she did a weight training bootcamp and she did it because a lot of her friends were doing it and they were losing weight. And if you guys all know Tallinn sister, she also has PCs. And she even got it off of birth control.

Very recently. This was way Before this camp thing. Yeah. It was basically like a competition. They had weekly weigh-ins and our weight loss. It wasn’t consistent, even though she was falling a week to week. And you know, unfortunately she didn’t win that competition. It doesn’t matter. You don’t have to wait. Who cares? I was like trying to tell her,

I was like, you’re not these people. Like, I don’t think you should be working out like crazy at this boot camp. And they had a diet that went with the bootcamp too. So like, like low calorie, like weird restrictions. I’m like, I don’t think this is for you. Like, this is really not PCO friendly. And she didn’t end up losing the goal way.

I mean, she lost some weight, but like, I don’t know. It was just, I mean, it was a learning experience for her and I’ve been through like learning experiences, of course the PCs too. So I’m not trying to like call her up, but I’m just saying, this is not something that all women with PCOS will succeed at and don’t feel bad about it just because other people did.

Yeah, Absolutely. All right. So just to summarize everything, I think it’s very important to remember that it’s a process and to stop blaming yourself, you know, don’t blame yourself for why it’s so difficult instead, try to understand the reasons why it’s so difficult and eco and another great tip is to take some good stuff out of the experience, out of the bad experiences that you’ve had.

Don’t look at them as that was a bad experience. I’m not going to learn anything. Yeah. Like when my sister went through, it’s like, don’t feel so bad about it. Like you learned something and now you can do something different Tying sister, Arlene. She learned how to lose weight training in those classes. And later on, she can use what you learned in the weight training,

modify them, for example, to do slowly to workout instead and make that work for you instead. So, and I think we talked about like workouts a lot on this episode. So if you’re looking for workouts and, and PCs friendly workouts, we have the sisterhood, our membership program. So if you want to join it’s at PCO S weight loss.org,

P C O S weight loss.org. You get a three-day free trial and it basically will give you monthly workouts that changes every month. So if you’re looking for workouts with directions, with how to do those workouts and much more, just feel free to join the sisterhood. We also have a lot more than that. We have a whole recipe section that’s gluten dairy free,

and we have our Facebook group. We even have a whole five state success path for you to go through each stage, learn how to find your PCs type, learn how to find your carb tolerance and learn how to go gluten, dairy free as well as learn how to work out. So it’s a great resource for any sister who ha who is having difficulty losing weight,

as well as any sister who’s difficulty losing, sorry, difficulty managing her symptoms. There’s honestly so many like bootcamps and things out there to help women lose weight. And I have yet to see one that was designed for women with PCLs. And I mean, not that sisterhood is a bootcamp, but it is definitely like a place where you’ll find resources catered to your metabolic health.

And what’s going on with you with PCLs. Yep. Yeah. Okay. Now we’re not done. We’re going to move on to the DMS. And we actually asked you sisters, we asked what environmental factors played into your PC O S waking. So great question. And we had a bunch of responses. If you’re wondering where this question is on it’s on our Instagram account.

P C O S dot weight-loss as well as a sister and her Mr. So Taiwan’s should read off some of these responses. Yeah. 23 says grad school. First of all, just LGB. Oh, sorry. I didn’t see the J LeBron Jeans. Oh wait. No. That’s why that’s LBJ actually. Okay. So she says grad school. Yeah.

And Kaitlin two, four, one eight says going off to college. Yeah. Again, we talked about those two things being such big factors. Yeah. Next one is always look about the S always look up the source. She says four years plus working second shift in a hospital. Yeah. That can be tough. Those night shifts night shifts can have a big impact on your health.

And yeah. It’s a second shift too. It says becoming a parent. Oh, I can’t even imagine. Yeah. Stress. Yeah. We’ll be there. We’ll be there sometimes. Okay. Mary Rose says college and stressful live events like moving states. Oh yeah. That will be moving in general. It was like pretty crazy, but college as well.

We’re actually thinking of moving overseas sisters. So we’re actually a little bit stressed recently. Actually. I’m making it an Excel spreadsheet and I will update you all on it in one of our next episodes. Yeah, That’s right. We’re going to move overseas. Not forever for like a year or so. And then come back after that. We’ll give you guys more details about that later on,

but all right, next, next one is from miss Nick. She says having to be quarantined and stuck at home. Yeah. Yep. That’ll do it here. Leave few Mars. Sorry, just to touch on that. It makes like being quarantined at home. It just makes it harder to develop those like workout habits just to develop, you know,

like those different things to focus on. So yeah. I told you, I understand we had This problem. It’s highs and lows. Yeah. Haley few Mara says first corporate nine to five job after college. Woo. Yeah. Haley. I feel you on this corporate job. I had a corporate job for 10 years and there it’s like just got to go in at a certain time,

leave at a certain time. It’s just like, you know, it’s always like doing this. There’s always more and more on your plate. It seems so totally get it. Mariam Sahar says toxic job. That’ll do it. Yeah. Working late and being unappreciated. I know this is like very easy for me to say, but if you can get out of that toxic job and find a different job,

like just know that you can do it, know that you’re not stuck to that job, that job doesn’t define who you are. Although at the same time, I understand it’s super hard to just switch jobs, especially now. So of course, like find something else before you do that. But just keeping in mind that you’re not stuck to that job and you can make,

you can find another one, just take your time doing so Anything’s possible RN Boothville says toxic relationships, stressful job, stressful life decisions, poor nutrition. Yeah. It sounds like a difficult time in your life. And I know that you will get through it. And this is probably something for a lot of sisters, right? Like every, a lot of sisters are going through different life changes,

school work, you know, children. So these are all going to happen to you. You’re going to, you’re going to be in toxic relationships with friends, with your partners. You guys are going to be stressful jobs, life decisions, and poor nutrition. There’s going to be days where you’re, you have to succumb to poor nutrition because there’s no other options or something like that.

So in the case of our, in Booneville, we totally understand. And just try and go at these things one at a time, instead of like combining and like trying to attack everything in one day, you know, instead of doing that, just try to go one day at a time, you know, start with maybe nutrition, start with your,

the toxic relationships and see what you can do about them, things of that nature, you know? Yeah. We’re totally with you here and yeah. Yeah. All right. So before we go, we have two more things. First, we’re gonna play a message from the PCO S hotline, if you’re new and you don’t know about the us hotline,

we have a phone number that you can call or leave a text message. And we can do is either live with Libra testimonial of how we’ve helped you or ask us your question that will play on this podcast. So today’s question is right here right now. Hi, my name is Elisa and I had a question about rice and rice flour and corn and corn flowers.

So basically all, a lot of the research that I was doing about inflammatory diets and eating gluten and dairy free so that corn and rice can a similar effect on your health that gluten and dairy can, and a lot of gluten and dairy free options, then use a rice bar and corn flour in place of traditional lead. And that can cause a problem and just inflammation in the one.

So I wanted to ask if that in fact is true for PCLs solution. And if that is something that should be eaten in moderation or just avoided overall. Thank you. Great question. And I’ve, I’ve believe we’ve had Elisa before on our hotline. I remember her voice as well as her name. She’s asked another question before, but thank you for sending us your voicemail.

What do you think about using these flowers and these different? Yeah, I have so much to say about, so first of all, when it comes to eliminating foods, other than gluten and dairy, I don’t stress it a lot on Instagram because it’s already something it’s already, you know, difficult to cut out gluten and dairy. So now I don’t want to add in like all of the other things you can deep dive further after you cut out gluten dairy,

see if it works for you or it doesn’t work for you. You can cut out the rice corn, see if that works for you eggs. Sometimes people are sensitive to them, so everyone’s different, but we mainly focus on gluten and dairy because there are some studies that show that how that contributes to inflammation, insulin resistance, you know, high stress,

high cortisol, things like this. So with that being said, yes, corn rice, they are, you know, sprayed with pesticides, grown on like huge crops, like massive crops. They are genetically modified so many things so that we can produce enough for the entire country and world, if you will. So definitely, definitely could be an inflammatory food.

And whenever we make flour out of things like rice, corn that are hiring carbon sugar, it’s, it’s actually, it could be bad for your blood sugar. So even when you’re even if like the cracker eating is gluten-free, if it’s made from rice flour, it could still have a profound effect on your blood sugar because the rice is broken down and it’s easily absorbable into your bloodstream and it can affect your blood sugar more strongly because of the way,

because it’s turned into a flour and the same with wheats, you know, but basically keeping that in mind when you swap out gluten-free foods. That just because it’s a gluten-free cracker doesn’t mean it’s not going to have an impact on your blood sugar. Yes. Maybe won’t be as inflammatory for you if you’re sensitive to gluten, but at the same time, that doesn’t mean you can just eat however much you want.

And blood sugar is going to be fine. You still have to pair it with a healthy fat almond butter, something, you know, something to help maintain blood sugar control when you absorb it into your bloodstream. So it’s absorbed slower and you’re not just eating rice flour. Absolutely love it. Yeah. Thank you, Babe. Great explanation. All right.

And not to mention too, like a lot of the gluten dairy free, like even like you’re talking about crackers, a lot of these like processed foods, you just want to be like we, yeah. Like in the sisterhood, when we talk about going gluten dairy free, we talk about like trying to avoid the processed foods as much as possible. And you want to focus more on naturally occurring,

gluten dairy-free foods. And there are so many of it, like sweet potatoes, potatoes, like rice, corn as well. That just like some of the, like the staples that you see out in the world, majority of them are all gluten dairy free to start out with. I mean, yeah. I mean, when you exactly, exactly. That’s all I’m Saying.

I’m giving very simple examples like corn and rice. I know we’re talking about not having a bunch of corn and rice, but it just goes to show like how many of these very popular, common foods that we have or all gluten dairy free to start out With. Right. Exactly. And in the sisterhood, I don’t put recipes that use a lot of processed specialty gluten and dairy free items.

One, because, you know, sometimes it’s hard to find and two, because that’s not the ideal food to replace your gluten and dairy with, you know, like fake cheese with a bunch of dyes in it, or like gluten-free crackers that can also be high in carbs. It’s like, you know, what’s the difference at that point, if you’re just going to eat a bunch of processed gluten free foods.

True. You know, All right. So let’s get down to the wins to the winds. Yes. So these are fellow sisters who are managing your peace, us losing weight, and basically getting back control of their bodies. So great stuff here. These two messages are from the sisterhood, our membership program. And the first one is from Madison. She says wanting to celebrate a small win.

I’m currently studying engineering in university. Ooh, shout out to fellow engineer and Canadian students receive a ring at the end of their studies that serves as a reminder of their responsibilities during their career ahead. I got my ring size at the beginning of my PCs journey and it was a 5.5. But in the last two years, my ring size has become a 4.5

to small wins. Mean just as much as the ones on the scale absolutely matters. I love that positive. And what a crazy thing, like when she first started the school, she was a 5.5. And then when she got her ring all size 4.5. Amazing, great, great job, Madison, and very happy with your progress. And you know,

I’m feeling great about your piece us so, so Exciting. The next win is from NuLu far Shockey bay from the sisterhood. And she says, hi sisters. I’m so happy to share that I am 20 pounds down. Since I started going a hundred percent gluten and dairy free. I started two months ago while feeling so bad and frustrated about my PCs and hypothyroidism.

I never thought I can lose weight with my underactive thyroid. As everyone’s saying, telling me it is almost impossible. I still have so much weight to lose, but this is a great motivation for me to continue another great point about this lifestyle changes that I didn’t experience migraines and extreme fatigue. After my period, as I used to, I am happy,

energetic, and much less bloated. Oh, Bastille helped me so much with sugar cravings. Never thought I can quit on sweets until I took it. Girl, this is a huge accomplishment for me, accomplishment for me. Hopefully I can lose more pounds soon. Thank you so much time in Sierra. I’m happy. I got to know you and the sisterhood,

how amazing, but I’m talking about Losing 20 pounds going gluten dairy free. And we talked about the difficulties alluding weight three on the podcast, the four pillars. And you know, she said she started, she started two months ago, feeling so bad and frustrated. And in two months she was able to make these changes. And I, and I really believe it’s because she took her time.

She found the underlying issues. She found the workouts that worked for her and listening to her body. So great job. No, for like all the, all the credit goes to you and making these changes and we couldn’t be happier Claps for your girlfriend. Yes. So if you’d like to join us in the sisterhood, please feel free to go, go to PCO S weight loss.org.

You’ll find it there. And you know, we’ll, we’re always happy to chat with you on the Facebook group as well to answer any of your questions anytime you have them. But yeah. So fun sisters, very fun. Thank You so much for chatting with us and Also make sure to follow, subscribe to the podcast. We’re always re releasing an episode every Monday,

but if you subscribe, you’ll, you’ll be notified immediately when we release episode. That’s right. That is right. So what’s going on? Well, I’m gonna make a post for the podcast for, at the previous podcast. And do you want to know the details of my agenda when I have, I’m going to go on a walk, I’m going to work out,

put it in my mind this weekend for workouts this week Tali and I said to myself today is the fourth workout. I, my sister’s doing it with me. I’m really hopped up on this goal setting mission. And after today You get like a three-day wrists. Yes, I do. And I’m probably going to go on walks on my rest days. So I feel really good.

And I’m taking a whole mess at all after dinner night, this week to improve my metabolism and just know I’m in the mood. Great job. Because ever since we started planning this trip trip to travel, work in travel, I’m just like, oh my God, I need to be in great shape my metabolism, my health. I know, I know what you’re saying.

You want to improve? I get you. Sometimes I get inconsistent with the workouts. That’s all everything else I haven’t done. It takes time. Okay. So not babbling. I wonder If the sisters, like, it will be babble about nothing when it’s not about PCA and we’re just babbling about our lives, but yeah, we hope. Yeah. We hope you find it entertaining.

It’s just, you know where people to talk about life. But anyways, thank you so much for listening. We’ll be back next week with another episode until then follow us on Instagram for more PCLs daily tips every day. Talk to you soon. 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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