Reversing PCOS Risk Factors!

What are the risk factors of PCOS? On this episode, you’ll learn how to prevent them with a consistent PCOS lifestyle!

Did you know women with PCOS have higher chances of developing Type 2 Diabetes, Gum disease, Cardiovascular disease, and more!

Do you have trouble sticking to the PCOS lifestyle to prevent these risk factors? When it comes to PCOS, having the right motivating factor, mindset, and consistency can be a game changer in the results you want!

This episode will help you get motivated on beginning a consistent PCOS lifestyle by giving you the best tips to get started. We talk about meal plans, making progress not perfection, and other tips like how to have a consistent workout schedule!

We answer questions from the PCOS Weight Loss Hotline & read the Win of the Week, a Cyster who’s been managing her PCOS like a boss!

Call our PCOS Weight Loss Hotline at 1-833-ASK-PCOS (1-833-275-7267). You can leave a question or tell us how we’ve helped you! We might just play your message on the podcast to inspire other Cysters!

Join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free! (bit.ly/The-Cysterhood)

For the cooking sauce mentioned on the podcast, check out Mesa de Vida!

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

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

Full Episode transcript:

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 PCOS 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% off Tallene and hold her 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 peace. You a little less overwhelming and a lot more fun little Cysters. You must be wondering,

where is our couch? Are you watching us on YouTube? Cause if you are, you’ll see this gorgeous pink velvet couch. That’s true. I mean, for a long time with sinners, we’ve been having the usual same couch that we’ve been using in our living room, which we love. But due to unforeseen circumstances, we had to send it out to be cleaned.

Yeah, The couch seats. That’s what it’s called. The couch. Seats were ripped stained with coffee, chocolate. What else? Coffees from me and the chocolates from you. And it has made the, it has turned the couch as if somebody just did some Kaka and lifts or something, but yeah, luckily And people came over and saw that I’m so impressed.

Yeah. When it got worse, when people came over, but luckily we found the local dry cleaner who gave us a great deal. Dad, shout out to my dad. Yeah. Thank you. Also, I really liked this pink couch. Like I’m, I’m cool with it. Should we not get our couch? Yeah. I mean, this is actually from talions office and she was using this for a long time.

It’s a really nice couch. I feel like we could maybe make this into the staple podcast couch for the future. When we have like a legit studio and everything, It’s too much work. Cause we have to detach our old couch and like move things around and our living, room’s a mess and it’s giving me anxiety. You know, I don’t like clutter.

You guys, if you’ve seen my stuff, The living room is so cluttered right now. There’s the couch has been moved so that we can put this couch, but the couch is in the middle of like the living room, dining area. So we can get to the kitchen every time. Yeah. Every time you open the living room door, it just hits the couch.

So hopefully once this podcast is done, will move everything back. But then probably do this again next week. I don’t know. We’ll see. Hopefully the couch comes back. Yeah. And speaking of our set, we’re actually having like this really cool neon light sign being made custom made. It’s going to see a sister and her Mister we’re going to be using it for the podcast and for our lives.

It’s going to be really cool. Yeah. Ciroc has been working on this tirelessly going back and forth of like what color the lights should be and where we should put it in how big I’m like, I don’t know. I’m so picky with these things telling, you know, like I get super picky when it comes to design and like, especially something that’s going to be glowing red behind our heads.

And it’s going to be big taking over this wall. Yeah, yeah, Yeah. It’s gonna be like 35 inches long and something like that. But I was like going back and forth with the guy for like three days, email, phone calls, FaceTime showing me designs that color selection. So I just hope it comes out. Good. Some you picture really,

Uh, progress so far. So we’ll see. We’ll see. I hope I hate like when they show the final product, not showing the whole process. Cause it’s like, Oh, what if I had something to change? But I’m hoping that it’s not the case. This reminds me of what it’s like to get a tattoo. Like you’re stuck with it.

You have to like it. That’s how you have to go into it with like, I ordered it. I told them as best as I could. What I wanted now I have to like it when it comes. That’s what I did when I got my little tattoo. The tango has a cross tattoo of the, of the Christian Armenian cross on her side,

outside Rube. Yeah. And I remember I was like, alright, Shelly, whatever it is I have to like, it they’ll have their option. See, that’s all tatted up. I’m sure. Yeah. Not that much. A little bit just around the body, but not, I don’t have too many showings, but yeah, I have a lot with,

when I take off my shirt, let’s just say Take it off. Show you tube. Alright. Not to digress. Uh, this is a podcast about pizza after all. So we’re gonna make this episode about that today’s episode. Taiwan should describe what his episodes are gonna be about. Yeah. I’ve been receiving a lot of messages from new sisters, new to the community,

new to finding our page that are a little bit overwhelmed and terrified. Perhaps they’ve just been diagnosed and they’re messaging me saying like, Oh my gosh, like, you know, my doctor said, I won’t have kids and I am at risk of all of this. And one lady said, my doctor told me I would come back to the next appointment obese,

just like, you know, just not giving tools on how to prevent all of these things that can come from PCO. S and instead of just like making you feel terrified. So in this episode, I want to talk to you about some of the, the things that, okay. I don’t want to scare you, but women with PCLs are more at risk of certain things,

cardiovascular disease. We’re going to talk about all these things, but we want to tell you these things. So it can motivate you to make a change because oftentimes people also DM me and say, Hey, I don’t want to, um, even scroll through your feed because learning all of this is scary, Overwhelming, scary. Like, what am I going to start with?

Or like, how am I going to keep this going? How am I going to maintain this lifestyle? Yeah. I wish, gosh, I wish I took a screenshot of one. And she was like, um, I’ve been pretending that PCO S wasn’t happening to me for the longest time, because it’s just like too terrifying to know that, you know,

you’re susceptible to all these different conditions, like more than other people. Yeah. She’s just been ignoring it. So if you’re one of those people, which I was at one point, you know, for like a day, not that long after I got diagnosed. So I was like, all right, I’m scared. But like, let’s do something.

Yeah. But that’s my personality. But a lot of people aren’t like that and that’s fine. It’s terrifying. I know. So we’re going to make this less terrifying. Well, providing you the information that you need to know it, because it’s going to motivate you. Yeah. Like you can, you can look at this podcast has like three things we’re going to do for you.

We’re going to give you a motivating factor, something to help you establish the right mindset and also the ability to be consistent. And we’ll give you, we’re going to talk about the different, you know, things that PCs can lead to as time mentioned, not to scare you. Of course. It’s just to keep you mindful, because again, this is actually motivating to know that if you were to keep it consistent,

that you’re going to like, be like, try to avoid all these things. Right. So, yeah, before we get started also, before we end the podcast, again, we will read some questions from the PCs hotline and, you know, tune in to see if, if yours will be ready, The phone’s on the coffee table, but you can’t see it right now.

Real quick, show it to the YouTube. Whereas This is the hotline phone that we got. Pick it up. Call Bob, let him know. I’ve been telling you, this is a PCO is hotline. If you call here one more time, you’re fired. God. I wish my actual phone was this Show though. I read here like red,

but you know what? This current studio setup, we need to wait for the couch to be back in order to showcase everything. I love this phone. Alright, so let’s get into a baby born. Don’t you start off. Alright, so PCLs right. This is a motivating factor for you. Keep in mind knowledge that your lifestyle changes will help prevent these possible diseases.

I’m going to tell you about is supposed to be encouraging. So before we get into it, so PCLs can lead into, um, a few things. One of them being type two diabetes. So this is because of insulin resistance. So Would you also say this is the most common thing that PCO is, can lead to diabetes, insulin resistance? Yeah,

I think so, but I haven’t. Yeah. It’s not what I saying. Not scientifically, but maybe it could be one of those that it leads to. Exactly. Because I like the most, when you think about It, if you’re more susceptible to get diabetes with PCOS, now, if you think about now, you’re less likely to indulge in like cookies and things like that,

you know, and like start eating clean one day, but then like give up the next day because you have this knowledge that you’re susceptible to diabetes, which is, it’s a whole thing. Like if you have insulin resistance, your body is not accepting that sugar, that your insulin hormone is trying to give yourselves to burn for energy. All right. So if that keeps happening,

what Your hands doing this, it’s reminding me of editing sisterhood videos. So we’re upgrading the scissored as you, as you sisters know, but I’m making, we’re making new videos, everything brand new. And there’s like moments where calling she’s describing insulin resistance right now. And she’s doing this with her hands and in the videos Cell, and this is the insulin And the videos,

I’m basically making these special effects around her hand. It’s, excrutiatingly painful to do it as an editor and like be very creative and do it right to make it look just right. So she’s doing it right now. And it just reminds me of all the editing hours I’ve been spending. And you should do it for the YouTube. Yeah, I know.

Right. But sorry to digress, but please continue. I hate to digress, but so insulin resistance. So it keeps going on, right? Your cells they’re inflamed and the insulin hormone, isn’t able to give yourselves, you know, what you’re eating so that you can burn it for energy. And this keeps happening. What you keep eating is causing more inflammation and eventually your pancreas is going to stop producing insulin.

Cause it’s just tired of constantly over producing insulin so that it could knock the door of yourself. So that being said, that’s, you know, type two diabetes. And, um, your cells are super insulin resistant when you have type two diabetes. So we, you know, in all of our podcast episodes, I would say like, we talk about how we can heal insulin resistance,

the gluten free diet, dairy, free diet, these things can help reduce the inflammation and the insulin being spiked and things like that. So, you know, Oh, that’s why this is why a lot of doctors say like, go on a low carb diet when people come in and then everyone’s like, Oh my gosh, I’m keto know I’m going to be keto.

Cause I don’t want to get diabetes, but you don’t have to like go all the way to Quito. Yeah. You don’t have to go that drastic where you’re barely eating carbs and it doesn’t have to be necessarily low carbs either. It’s about picking the right carbs that are sustainable and you know, pairing it with the correct protein ratio. So yeah, It seems like even going on a low carb diet for some people hasn’t worked with insulin resistance because of eating cheese and gluten and dairy because that’s a cost.

Yeah. I mean, some sisters will message us saying, Oh, I completely cut out carbs yet. I’m not seeing results. And then usually the first thing we’re going to say is, well, you don’t need to completely cut it out. Yeah. Yeah. Just replace it with the career carbs and find a level that’s right for you. Exactly.

And you know, like we talked about on the podcast with dr. Pedegana and one of the things she says, and I’m sure many other doctors would agree is like this avalanche effect that PCs and insulin resistance can have over time. It’s like your cells will become more and more insulin resistant as it goes, as you, as you let it continue. So that’s why it can eventually to type two diabetes because it’s like this avalanche effect of years after years to insulin resistance may be getting worse and eventually unfortunately leads to diabetes.

Yeah. And I just want to say, like, it’s not easy to keep your insulin hormone balanced. I mean, it’s an all day event. Like you have to think like, did I eat a high protein breakfast? Like, am I eating foods that are going to raise my insulin? Like if dairy does that to you, you know, all of these things,

unlike dr. Pedegana said like, keep your eye on the prize. Like insulin, is it balanced? Like, you know, maybe this or that diet didn’t work for you, but like keep trying and keep thinking of new ways or like learning, keep your mind open to learning about new ways to keep your insurance balanced. Cause it’s really the precursor to all of the issues we’re about to describe right now.

Yeah. Yeah. So the next one is babe and N a F L D Yes. Nonalcoholic fatty liver disease. So there was one study that collected women with PCOS, a group of women. And in that study, 67% of those women had nonalcoholic fatty liver disease. And I’ve seen a lot of my patients have it too. Yeah. And one of the leading causes of this is insulin resistance.

Yeah. Cause you’re not burning up what you’re eating very well. And it’s storing as fat around your liver, around your organs, around your body in general, specifically your liver. And then that slows down your liver. And you’re not detoxing your hormones as well. And you know, maybe you can’t go to the bathroom consistently. All of these things,

we love that liver supplement. Yeah. Gaya, how do you spell it? G H I a and it’s called liver support and we love it. Like we try to take basically two every other day, like three times a week or so. I don’t think you have to take it every single day, but yeah, like two pills maybe like once a once a day,

a couple of times, a couple of times a week. Yeah. I don’t know if it’s specifically for fatty liver disease, but for me it really helps with my liver. Yeah. I mean, it may not like directly prevent it, but it’s still a good way to kind of like supplement your liver liver and like, you know, kind of keep it in good condition.

The next issue that can develop from PSUs is more likely to develop in women with PCOS is gum disease. Oh really? Yeah. And I don’t, I mean, I know, but I just don’t want to admit it. Insulin resistant. I mean, I’m, I am speculating, but it’s from insulin resistance. Cause your blood sugar is high and you know,

I’ve heard like if you’re S so life is like sugary, like you can cause really have any sense that I’ve heard of this. So, um, so a study found that the susceptibility for periodontal disease is significantly increased in patients with PCs compared to age and BMI matched healthy young women. And, um, local periodontal oxidant status appears to be affected in PCOS.

So basically we’re more susceptible and you know this because I’m constantly going The dentist because you will be like, I’m going to a dentist and then a week later, but I’m going to the dentist three days later, I’m going to look, what is happening? Is this, I hate to know babe, When I was younger, I had a lot of cavities and um,

I didn’t know, like PCOS, this, that, whatever. I just kept getting cavities. And, and then, so they feel the cavities and now like it’s been years and years later and those cavity fillings need to be repaired. Apparently they don’t last forever. So I’ve learned, and here I am repairing them at 28 years old, these cavity fillings from like 10,

15 years ago. So now like every other week I keep going to get my teeth done And all this jazz hate, well think we have dental insurance or else you’d be charging up to who have gum disease. Another thing to be aware of. And you know, like obviously there are ways to reduce gum disease by just flossing and brushing your teeth, Just freaking flossing,

pick beans. Yeah. It’s essential. You know, somethings that you have to be, you have to just always consider. It’s not always like physical. Like you’re not always going to see what’s happening. Sometimes it’s inside your mouth, you know? Yeah. It’s yeah. It’s not always your fault, but yeah, if you manage your insulin resistance,

you might see some great, you know, improvement in your teeth. Yeah. Alrighty. The next one is metabolic syndrome. So things like high blood sugar, high blood sugar accept blood pressure, high blood pressure, uh, excess body fat around the waist and an abnormal cholesterol levels. Some sisters find that they’re, you know, okay, I’ll give one specific example.

I don’t want to say her name, but she literally went to the doctor. She’s like, I eat healthy. I exercise. I have no idea what the heck why’d this is happening to me. But I got this blood test. She says triglycerides through the roof, cholesterol through the roof. She has no idea why this girl isn’t eating anything abnormal.

She’s having a normal diet. You know, of course she’s not like gluten and dairy free yet at that point. But, and she’s like, how could this be like metabolic syndrome? Like, you know, and she’s slightly overweight and it’s just insane that an, a person, one person could not have this blood work and eat a certain way. And then a PCO sister could eat the same way and have this blood work.

That’s the thing, like, you feel like you’re doing the same thing as maybe the person in your family, like, like a sister or something like that, but then your levels are completely off. And like, you’re like, wait, what am I doing wrong? What am I doing differently? And unfortunately, a lot of times we can pinpoint it to PCOS and the fact that the whole thing that comes with it,

you know, insulin resistance. Yeah. That’s right. And that’s, you know, basically what triggers Yeah. That’s what’s happening. Right. That’s what’s causing the abnormal cholesterol levels. Yeah. The high blood pressure. It’s just like Playing a role in this whole, like, um, what’s it called? Metabolic. I mean, it’s metabolic syndrome, but it’s fat impaired fat metabolism.

Like you’re not able to burn your fat right way. And then what happens? Your cholesterol and triglycerides and stuff. I’m like all this increased the risk of heart disease stroke. And as you mentioned earlier, uh, diabetes, and like, it’s very unfortunate. Like we wish it didn’t have these effects, but like, yeah. They’re just keep in mind.

If, if you know, you’re not trying to make sure you’re managing your PCs and like overtime, uh, lowering insulin resistance, treating it. She was able to do that. She actually, she was able to lower. No, we’ve done a shout out for her so many times, but I don’t want to like put her on the spot right now on the podcast,

but she was able to heal all of this. She really was okay. The next one is cardiovascular disease. Now this is apparently the leading cause of death in women. Um, not like PCF, but like just women in general, but women with PCOM. So for a woman, not just in general for women. Okay, go ahead. Yeah.

Women with PCOS have double the risk of developing it, but right. But every woman, like the leading cause of death for every woman is apparently cardiovascular disease. Okay. I never knew, like I learned that, but it just never clicked. Cause I’m like really thick. Um, but basically, you know, when you have inflammation, chronic inflammation with PCOS,

we have this anti testosterone levels. We have this too often. Um, you’re at increased risk of developing metabolic syndrome and then also cardiovascular disease, like from all of that. So that in mind, This is like a, it’s going to be due to the chronic inflammation and the high testosterone that’s increasing, increasing the risk exactly. For this, I would highly recommend just besides managing your symptoms piece,

us naturally through diet and lifestyle, but also working out correctly. So like, um, if like trying to do workouts that, uh, as we talk about, you know, the slow weighted approach, Ben, and you can still do cardio if you like cardio, but try to keep it at a steady rate where you’re keeping your heart rate steady and your breathing normal.

So it’s not increasing no stress hormones. And you’re just keeping your body active. Like even when you’re not doing a sole way to workout on your off days, just going for an active stroll for like maybe like 30 minutes is great. Keep your body moving. We’ll keep it in like a general good health. Yeah. Going on a walk is a great idea.

If you want to incorporate some cardio, reduce stress, reduce inflammation, all of these risks, risk factors for cardiovascular disease. Are you warm, babe? I’m sweating. We can’t even turn the AC on because it’s so loud and it picks up the microphone picks up the AC and now I’m like starting to sweat. So I’m a little quiet right now.

I’m just like sitting in my Cause the seal is broken. Yeah. Once my seal’s broken, I just go nuts. So once he starts sweating, he can’t stop. That’s what, I’m just not gonna talk anymore. It’s making me sweat more. Okay. Alright. Next one. Next one. Depression and anxiety. Yeah. So studies show that it’s 2.3

times more likely in people with insulin resistance and that’s, you know, 70% of sisters. So I wonder if that’s some sort of chemical like effect that insulin resistance has in the brain. Like maybe it’s, it’s like, uh, I’m not saying this is like that. Like I know, but I’m just saying like maybe it’s affecting the chemicals in the brain and making it depressed or like just not your brain is not working at its best.

Cause it doesn’t have the correct amount of glucose possibly even either you’re not able to convert food into proper energy in the brain and it’s can have yeah. Yeah. It can have an avalanche effect on like basically your dopamine serotonin is my thoughts here. Yeah. That makes sense. I mean, I read that if you so, well, there was one study that said rats who were injected with cytokines,

which is inflammation, inflammatory markers became depressed and disengaged. Yeah, no it’s like you said, like if you have a lot of inflammation, it makes your brain function differently and that’s what’s happening. Your brain probably recognizes that there’s all these points of inflammation happening in the body. Like maybe you have inflammation like in the legs or in your joints or like PR like in your cells and your brain recognizes this or your brain is not working at a hundred percent and that’s causing you to feel fatigued.

And now you’re depressed because you’re like, why am I fatigued? I should be happy. And like moving around right now. So yeah. It’s like all these like, uh, developing things that lead to other things. Yeah, Exactly. So women with PCOS, we have inflammation, like all of us have inflammation and it’s driving all of these issues like insulin resistance and things like that.

So it’s really important to take care of that in every which way that we can, um, inflammation. Like if you have pain in your joints or something cytokines and you know, your body, your brain like triggers, cytokines to be released to, you know, go to that spot of inflammation, then you know, that’s why your skin is red and it’s like swollen,

whatever. But then with PCLs we have chronic low grade inflammation, like we’re constantly releasing those cytokines and all of those inflammatory markers. And then that in turn is causing, is attacking ourselves is attacking. Our ovaries is attacking us. It’s like auto immune. You know what I mean? So that’s basically what’s happening with this chronic low grade inflammation and it can affect your mood as well.

Um, so there’s so many studies about like inflammation affects your mood and that’s why they say like that red light therapy and things like that reduces inflammation and improves your mood, you know, red light therapy. Yeah. Yeah. It’s like the infrared saunas kind of. Yeah, Exactly. Yeah. So going gluten and dairy free, reducing inflammation, you know,

our spiel. So those are the main things that piece shows can lead to. And obviously we’re not going to just leave you at that make you feel scared or something like that. We have tips that are, that will get you motivated to get started and kind of, you know, take a one step approach kind of a thing. Yeah. Wouldn’t it be nice if our doctors,

um, laid down the information when they were doing it right now. So if do you want to start with the first one putting together a meal plan? I know this is my job, but know that you like to get involved too. Like when I’m flipping through cookbooks and stuff, I like to ask SeaTac, like, should I try this? Should I try that?

You know? Well, yeah, you got, sometimes you gotta meet my flavor profiles too. So our first tip is putting together a meal plan. So what does this mean? It can mean that you’re going to set aside a window of time to plan out your week, such as I go over, what ingredients do you need? What do I need to include?

What should I take out? Um, and like just a couple of tips from us. Uh, there are some great simmer sauces that you don’t have to make it from scratch. Like if you’re, if you want, like all this flavoring your food, don’t feel like being don’t feel overwhelmed. Like, how am I going to make all this? How am I going to find this and this and that and put them all together just for a sauce.

There are already premade sauces, for example, a tiny, tiny really likes Mesa Devita. They sent us a whole box full of all their flavors. Yeah. We’ve been showing them on the, on the Instagram page stories. We can see what that looks like. And you just add these sauces onto the food and kind of, it adds a lot of flavor and things like that.

You don’t have to think about it so much. Just like choose a vegetable, choose a protein and pour the sauce over it. Call it a day. Yeah. It’s a meal. They have like this Caribbean flavor. Yeah. And like a big tip as well is when you’re cooking. Try to make, try to make a lot of food so that you have leftovers and you can freeze it for a day or two and then you could cook it or take it out whenever you want.

Whenever you want to eat. This really makes it easier because one you’re cooking in batches and you’re saving time. So for example, if we’re cooking that meal on Monday, you could basically eat the leftovers on Tuesday and Wednesday. Like maybe for lunch or maybe for dinner, again, like whatever you want to do. And this just saves you time and money because now cooking,

I’m basically cooking wholesale. Right. And you’re able to save money and just make it makes everything a lot easier. That’s what we do. You know, you don’t want to make lunch every single day. We just have leftovers and yeah. Usually one day of the week we just eat. Whatever’s leftover from three days before, you know? Yeah. To make sure that we’re like cleaning up the fridge.

Yeah. It’s it’s like a meditation. Yeah. That’s like the last thing we want to mention is that it’s cooking. You should look at it. Like if you can like a meditation, not like a task, not a chore. That’s actually the one thing was like, if you look at cooking like a chore, it can take the fire out of it.

Like something you have to do, like try to see as a fun thing. Like where are you going to maybe place like some music that you love. And then you’re going to take out some ingredients and you’re watching this process of you’re making the food together. And like, we tasting it as you’re making it. And you’re making adjustments on the go.

These are all like fun things. When you start to become like a master of your own like dinners and like your own, your own foods. And it’s a really fun thing. Favorite part of cooking is feeding you like before dinner, when you’re really hungry after a workout. And I give you that like one hot delicious bite and you’re like starving, you know what I mean?

And you just finished your workout and you know, the first bite of anything, it’s like really the best. And I know it is, you know, so when I feed it to him, like, yes, he loves that. I mean, it’s usually always good cause I’m so hungry. But then when I sit at the dinner table, that’s when I’m really ready to play,

ready to plow, you know? But yeah. So these are like a, like a first tip is, start with a meal plan and try to get your, like, try to get your foot in the door. It started with like maybe just one week at a time on their sisterhood. We have all these meal recipes. And like, you can like look at it and try to put together yourself.

And then on our website to a piece, us weight loss.org, we have, you know, a meal prep and workout plan just for you. So you can always go that and enroll in that to basically get a whole four week customized plan for you that you can basically have access to forever and use forever. So check that out if you’re looking for exact.

Yeah. If you don’t feel like, you know, sitting down and writing it out yourself. Yeah. And then, uh, the next one is progress. Not perfection. That’s right. So any lifestyle change is like a muscle and it’s going to take some practice to make it stronger. Like no matter what it is, you want to change in your life.

Whether it’s how you eat. If you work out how you approach things, situations like these aren’t, you’re not, you’re not going to be perfect. The second you decide to do it, you have to give yourself some space and try to figure it out and practice and practice and make it a strong muscle. And sometimes, you know, your meal will suck and your workout will be awful.

But then like, who cares doing it? Do it tomorrow. Yeah. You’re not going to be like perfect at, at it or anything from the first day. Like anything you do, like even playing like an instrument, like a guitar. You’re not going to be great at it the day. Maybe not even the first week, but then once you start to see those,

like those, like food’s coming out, like if you’re playing an instrument, once you start to hear yourself, make some great notes, put, print them together, then makes you motivated for the next time and so forth. So just try to keep that in mind that this is a, it’s a lifestyle change and not something you can perfect. In one day I have a great example.

Um, I bought you a cheapo, Amazon guitar. And how many years ago was it? That was like two and a half years ago or something. But it got me started on playing guitar because it was something I always wanted to do. And even though that guitar was so cheap and so poorly made, cause it was like a $50 electric guitar.

It wasn’t easy. I always, I wanted to learn how to play a guitar. I was like, this guy needs some relaxation. It was amazing. I’m always thankful for that, by the way. Thank you for that beep. But like, it was a great way for me to like skit started at least. And now I have a, a nice acoustic guitar because I’m much better.

And I can like, you know, put more stuff together. You can play a song and it’s like a guitar serenade every night. I mean, it’s great An investment that you made to get a serenade every night, But keep in mind, like you’ve practiced it every night for two and a half years. Yeah. And you said something about how it takes like 10,000 hours to get good at an instrument to master something.

So, I mean, I’ve done the math in my head, but now I forgot it, but I don’t know how many hours it’s been that you’ve practiced. Like it’s probably half an hour every night for 365 days. Yeah. So that’s, you’re probably at, so if it’s two years, you’re at 365, It’ll take me 10 more years, baby.

Trust me. It will take you 10 more years longer. That’s pretty good. So imagine like a sister who has committed to gluten and dairy free for a year, you know what I’m saying? And for me it took me a whole year to get used to it and now I can do it without thinking about it or even caring. Like it’s just a thing that I do.

So just like the guitar, like now you’re playing a tune. Like when you first picked it up, you couldn’t even put your hands on the thing. Like it was hurting her. I know it was like, I was getting used to all the plain of different notes. My fingers would get cramped crampy and like all these things would happen. And it’s an example of how cooking is,

you know, like at first you’re like, what am I making? This tastes horrible. And then eventually you’re like, this is delicious. And like you just watch yourself get better and better every single day. That’s the best part about learning something new. All right. What’s the third one? Uh, the third one is prepare a workout space, like a candle mat,

weights, diffuser, all that stuff. That’s gonna make you basically excited to work out. That’s right. So if you’re new to working out and you don’t know how to get started, it’s a little bit overwhelming weights. If you’ve never lifted weights, I get a lot of messages about this. I’m sure you’ve seen them soon and I’m sure you’re responding to them,

but you know, just get the weights like 10 pounds, whatever it may be. Yeah. I mean is the one that’s really all about this Canyon style things, the fuser stuff and all that. But like, let me just you, from the piece, us personal trainer, I’ll tell you this, you don’t need to go fancy. You don’t need to take out three capitals,

but if you do go for it on, so I’m not saying stop yourself. If you do go for it. But really just like, all you really need is maybe a mat to put on the floor, turn on the TV. Maybe one of your favorite shows that you like to watch, like the office or something like that. Something that you can like watch and like laugh at.

Yeah, yeah. Something that’s going to like basically distract yourself from thinking that this is like a workout or a chore even cause to me, and like for Tallinn too, when we work out, we actually like really enjoy it. We have fun. We talk to each other and make jokes, watch TV at the same time. And it’s like, it’s like this really like a,

almost like a self care time for us to like enjoy. So like when it comes to you and you’re working out, like think of it that way. So just don’t think of it as a chore. I mean, it’s hard to like start like that. Obviously at first it’s like, it’s like a new thing at challenge, but eventually once you get used to it and like develop this habit,

it’ll be like a thing that you’re just, um, that you’re just like, you just won’t do it every day. That’s right. This is something that I’ve developed while in quarantine, like this whole candle thing. Cause they never did it. Yeah. We used to go to the gym to do that, But now we’re like making this a better situation.

I know some people it’s difficult to like work out if you’re not going to the gym. But honestly, like I made it work like with the candle, the yoga mat, you know, turning the TV on a little bit of like music. If I feel like, you know, instead of TV, whatever it may be. And it puts me in a better mood.

Yeah, yeah. Same here. Yeah. And um, just like a couple of tips to when it comes to working out is like, you don’t have to purchase weights either. So if you’re gonna work out from home, try to find like all this, see like a somewhere where you can lay, like if you have a mat that works perfectly and try to find something that weighs about five pounds,

10 pounds around the house, it’s a great way to start like a textbook or a bag of like gluten free flour, something along those lines that you can grab, you know, what made me do squats with your water bottle? Yeah. Like there’s so many things you can use around the house that you actually don’t need to get by when you get started.

Yeah. So once you get started with that, you’ll actually be like, let me get weights. I’ll actually want to try new things and then you’ll be motivated to get new equipment and things like that. So just try to keep that in mind. And like another, just a minor tip for this whole episode is habits. So like developing habits can be hard and it’s really a,

there’s like a science behind it. Like it’s been shown that if you just do something for two weeks, that it becomes established in your brain. I’m reading this book right now called atomic habits. Oh, I forgot who the author was, what it’s called atomic habits. And if you look it up on Amazon, you’ll find it. And the whole book is about how to develop habits,

how to make sure like the good things that you’re doing, that you want to be doing. They become like a consistent in your life. And the whole, the book really goes into that. But just like one main thing I’ll tell you from it is that just try to do whatever you want to do. Just try to do it every day for a week,

two weeks and just watch how your brain will actually make it part of your life and make it like, you almost have to do it. Like almost like it’s like a shower, like a lot of people that they have to shower every night. Right. We all find the time to do it. It will become something like that. That’s so interesting.

Your brain just adapts to the thing that’s making you feel good. It’s like a positive reinforcement. Like, Oh, you know, I meditated today. Like, and then tomorrow you’re like, Oh, I want to meditate. Like that felt good. No, you can ask Tanya. I will never go a week without working out five times a week.

I will never, I will. If I have the worst day possible, I will work out. If something happened to me, I will work out. Cause it’s like, my brain says no way. There’s no way. And obviously you don’t have to be like that with working out. I’m just giving you an example of one of my habits, but like any habits that you want to develop and keep going,

that’s an example of how it becomes. There was one day where you asked me, like, if you should work out, cause we were so tired from whatever it was that we did. I think we like went to the beach, got like beat by the sun, you know? And we came home and It was, it was, it was that we came home from the beach and it was like,

we’re just like fried. It was like, no dude, like, why are you going to work out? Like I ha I can’t even get myself to shower. It was all over us. And I was like, am I going to shower still? Did you shower? No, I worked out. You will. I was Sandy. Cause that’s dedication.

And then the next thing I knew he was working out. Like after I told you not to, like, because you asked me, she’s like the habit. And again, there’s nothing that will stop this guy Again. I’m not, not trying to say you should be working out like that. It’s I’m not, there’s only an example of one of my habits.

You can always work out just as many times as you want, but when it comes to developing your habits, like try to think of it like that. If you just do it for a couple of weeks, your body will love it. Yeah. And that’s that you’ll pick up those habits in no time. But yeah, I read that book too.

If you’re interested in developing habits, atomic habits is what, what the name is called. That’s right. And, uh, we’ll now move on to our, one of our new favorite segments, which is reading, uh, or playing your questions from a piece us hotline. Hi, my name is Jamie and my question is related to your number 15 podcast.

Towards the end. You mentioned that you take a liver supplement to assist with fatty liver, but you never said the name of the actual supplement. So I was wondering if you could share that information. Thank you. Bye bye. Were you laughing about the phone? I know I’m like trying to like play, uh, the message from the hotline phone as if it’s actually playing from it.

Um, so the sister’s question was, uh, what is the fatty liver supplement that we mentioned on a previous episode, which is funny that we actually just talked about the daily liver supplement, uh, which is called Gaya gay, a guy. I don’t know, A I, a F I spell it. And it’s a liver support supplement and it’s great.

It helps with your liver health will really help with bowel movements. We mentioned before every time we take this thing the next day, very nice. Well, let’s link it. Yeah, yeah, yeah. We’ll link it in the podcast description. And just, uh, another thing I wanted to mention is we do have a whole episode on supplements for peace,

S like the best supplements for peace shows and not just like a general episode, it actually goes into what supplements are best for each piece, us type. So listen to the episode, maybe that’s the one she’s referring to episode 15, maybe, but, uh, yeah, we actually have a whole list of all the supplements in that episode podcast description.

So check that one out. Yes. Alrighty. Let’s read the next or let’s play the next question. Hi, Tallinn. I’m calling all the way from Trinidad and Tobago. That’s a small Island in the Caribbean. I just wanted to know, um, what are your views on prebiotic Benny Fibo for digestive issues, as well as the Herbalife shape, if you can discuss those,

it was two, uh, having, uh, any digestive issues, constipation assumes no salt. What do you recommend as a prebiotic and a probiotic? Thank you. Bye Question was what we recommend for prebiotic and probiotic. And just for anyone who doesn’t know this prebiotic. Well, first of all, I actually want to say thank you for listening all the way from Trinidad and Tobago.

Gosh. Yes. I mean, one of the most exciting things about this podcast is that we are like listeners all around the world and just hearing your voice from Trinidad and Tobago. It makes us really happy that it’s reaching this far. Isn’t it so cool to like, I just want to, I wish we could get like a snapshot of where you are, where you’re sitting in,

what you’re doing while you’re listening to us Snapchat, actually on the PA on our podcast, um, software tells, you know, where people are listening and I’m telling you scissors, there are hundreds and hundreds of countries. I’m not talking about a hundred. I’m talking about more than a hundred countries that are listening, not to like brag about the podcast.

But what I want to say that for is that there’s a whole community of sisters all around the world and you have someone like to support you and to be there with you. Uh, so just, just keep that in mind. There are sisters just like you all around the world, Take a selfie and tag us in it, on your Instagram story,

because I just really want to see what your like, space looks like. You know what I mean? Like being in California, I’m used to like this, you know what I mean? Where maybe like I’ve been to Armenia. I know what that looks like, but I just want to know, like, where are you? And you’re listening to our podcasts.

Like, it’s amazing. Like selfie, show me your face. Show me your space. Yeah. Yeah. That’s great. That’s one step, another step to get us closer, get us more comfortable living room with you. Yeah. And that’s what doing right. You’re watching us from our living room. So we’d love to get you get to know your sisters.

And that’s why we had a whole interview with Rebecca fellow sister. Okay. We’re now getting away from the whole point of the question. I was just saying prebiotic is what comes from the food that you’re eating, like, you know, greens and so on. And it feeds the bacteria in your stomach, the healthy bacteria. And it feeds what you have in your,

the bacteria you have in your stomach. And it makes it healthier. Probiotic is adding healthy bacteria to your stomach. So that’s why there’s like two different types of supplements, but we only take a probiotic. One. Does it include prebiotic? I’m not too sure about that, to be honest. But the one that we take is called cultural and true nature.

I’m not sure if it’s, if it has a pre and a probiotic, I know it does have the probiotic, but I’m not sure if it has a prebiotic. Yeah. Yeah. But if you have a healthy diet, I feel like that’ll suffice for a prebiotic. Yeah. Yeah. In many cases it can, but if you’re having like GI issues and things like that,

definitely check with the doctor. Cause they can tell you if, um, you know, if, if your gut biome is off, you know what, you’re going to be like one of the symptoms of peace, us contributing factors to other symptoms. Gotcha. Gut health is super important with the PCLs like while often women with PCOS struggle with gut health in general because of inflammation and like ruining the gut lining with like certain foods,

maybe it’s gluten that makes your gut lining, um, loosen up, cause the proteins to get through and so on. Yeah. Yeah. So just maybe a double check with a doctor. If he, if you do need a prebiotic and probiotic is, is always great because it helps like Tom was mentioning, uh, develop good, healthy bacteria in your stomach,

which is, you know, really important in, uh, your immune system and basically fighting off illnesses and things like that. And you actually, it’s been proven now that you’re the bacteria in your stomach and your gut, your gut health is linked to your brain health. Like their, they have found a neuron receptors, uh, linked to the stomach and what you’re eating basically can affect what you,

how you’re feeling. Right. I mean, we’ve all felt this. So just keep that in mind. So interesting. Kind of that’s related. And uh, the two probiotic supplements that I recommend is, um, cultural and true nature. Uh, I found these two on the website called labrador.com. I’ve mentioned this a couple of times, but this website,

lab door.com is basically this independent company. Uh, basically they go and they test all these different supplements themselves and they tell you how true is it to the nutrition label? How accurate is it? And if they have any like bad ingredients in there, like, you know, like ACA, Sophie and potassium, and like all the other ingredients that are known to be harmful.

So, and on their website, they have a whole category for probiotics. And I found those two brands, which is why I get those two. Cause they were in the top there, they were like in the top five list of available probiotic products out there. Great chase me around and make me eat it. Alrighty. So, uh, before we sign off,

we have a win of the week from a fellow sister, Taiwan, you and I read this. Sure. So Alyssa, beam’s been dairy and gluten free since end of March, lost 16 pounds. Feel better than I ever have and found out yesterday that I am four weeks pregnant. Congratulations. So girl, ladies, what you’re doing is working. The effort you are putting in is paying off.

Oh, basketball is a Holy grail supplement do help that weight, the Holy grail supplement and your weight does not define a Holy grail supplement that does help. And your weight does not define you. How you feel defines you. Wife, girlfriend, fiance, mother, sister, daughter, auntie coworker, and woman. You are defined going, you are enough and you do deserve this heart,

heart, heart. I love this message Alyssa. Well one, congratulations on your results and you’re getting pregnant, but great message. I love the positive vibe that you’re sending out to all the sensors out there. And I hope this motivates other sisters too, who are listening to this because you know, I think Alyssa, that was a great example of when.

Yeah. We’re so happy you found something that’s working for you and you’re sticking to it. And you took that initiative to take charge and make the first step and stick to it since the end of March. Exactly. Taking charge and just sticking to it consistent. That’s right. Yep. All right. That is the winner of the week. And that comes to the end of this podcast.

So what’s, what’s coming up. I think, uh, the next episode after this, we’re going to be talking about CBD and how it helps piece us. We’ll you know, you guys always just follow us on Instagram. Our Instagram account is at peace U S dot weight loss as well as the podcast. Instagram is a sister and her mr. With periods after every word pay periods.

Yes. I think if you just searched a sister and her Mister you’ll find this. Yeah. Or it’s always on the peace us weight loss page too, but yeah. Make sure you’re following us on Instagram because we’re always doing stories and daily posts on the feed that kind of helped you learn about peace us along with this podcast. That’s right. Alrighty.

Take care everybody. And we’ll see 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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