Vegetarian diet for PCOS

Have you heard of Cysters going vegetarian to treat their PCOS? Us too. So in this episode, we look at the health benefits of the vegetarian diet for PCOS as well as the drawbacks associated. Some topics we cover include: tips to make a vegetarian diet PCOS friendly, vegetarian diet studies, and of course, we read other Cysters’ experiences!

If going vegetarian for PCOS is intriguing to you, stick around, because we’re also going to break down this episode for you guys below. We’re going to talk pros, cons, and what going vegetarian could mean for you. But, let’s be honest, there’s nothing like the real thing. So if you want the FULL DEETS, click play now!!!

For women with PCOS, going vegetarian can be a great way to achieve weight loss goals, ensure you’re consuming plenty of vitamins and minerals, reduce the amount of processed and unhealthy foods you consume overall, and more. But, believe it or not, there are some possible evidence based drawbacks. Let’s discuss, Cysters! 

Benefits Of A Vegetarian Diet For PCOS

You consume plenty of vitamins and minerals. 

Practicing a vegetarian diet allows you to consume a lot of nutrients from fruits and veggies. Think vitamin B6, vitamin C, potassium, magnesium, phosphorus, beta carotene, fiber, and all of the wonderful things that come from vegetables. These nutrients can help replenish the nutrients that have been stripped from you by medications like birth control and Metformin. As well as reduce inflammation and support a healthier gut and mind. 

P.S: Consuming a healthy amount of plant based fiber each and every day is one of the best ways control blood sugar. But remember that too much fiber can contribute to bloating, symptoms of IBS, and more. So keep a healthy balance of fiber intake.

You consume more estrogen reducing foods. 

A vegetarian diet can be a fabulous combination of foods that pull out excess estrogen, like a mixture cruciferous vegetables for example. Cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, and so on. Since excess estrogen can cause irregular periods, unwanted hair growth, and acne, a vegetarian diet is the perfect way to ensure you’re consuming plenty of these PCOS fighting foods

You consume less processed foods overall.

When you’re a vegetarian, there are simply less processed food options out there. Especially if you are on a plant-based diet – almost more like a vegan diet leaning, vegetarian. Since there are less vegetarian fast food and junk food options available, you’ll consume less processed food overall. This means less empty carbs, less blood sugar spikes, less saturated fats, and less sugar. 

Risks Of A Vegetarian Diet For PCOS

You may struggle to consume enough protein.

For people with PCOS, consuming plenty of protein each and every day is non-negotiable. It’s important for weight control as well as to prevent prediabetes and type 2 diabetes. Plus, it gives us the energy we need to conquer our day. 

The thing is, plant-based protein doesn’t quite square up to animal protein. Meaning it just doesn’t go as far in the body. And tons of plant-based protein you see in stores are made of soy. A product that many Cyster’s find triggering to their PCOS symptoms. To learn more about this, click that play button above! 

But the point is, there is less protein readily available for the body when practicing a vegetarian diet with PCOS. So, be sure to supplement this by consuming plenty protein-rich plant sources. These include beans, lentils, nuts and seeds, dark leafy greens, and more. Or, plan to keep a PCOS-friendly protein powder nearby. 

You may be consuming more GMOs. 

Speaking of soy, soy products like tofu are usually loaded with genetically modified organisms (GMOs). GMOs are known to be endocrine disruptors, which is something you don’t want to play with when you have PCOS, which already disrupts the endocrine (hormone producing) system. Insulin resistance / impaired insulin sensitivity are tied to the endocrine system, as well as our reproductive hormones which affect tons of other systems in the body as well. To avoid this, seek out GMO-free food products.

You may struggle to consume enough healthy fats and iron. 

Healthy omega-3 and omega-6 fatty acids, as well as iron, are most commonly found in meat. So like with protein, you will need to ensure that you’re getting these essential nutrients elsewhere. Like in other foods or with a doctor-approved supplement. More on supplements for PCOS, here and here.

You may end up consuming more carbs. 

When you become vegetarian or if you just dabble in the vegetarian game, you might think you need more carbs – like potatoes, pasta, etc. – to fill the void in your diet. This is where the vegetarian diet can become unhealthy pretty quick. Because, in reality, the point of the vegetarian diet is to opt for more veggies and fruits, and less simple carbs overall. Why? Because simple carbs are much higher on the glycemic index.

How do you avoid this? I’ll tell you. Instead of going for the simple carbs like white rice or pasta, choose brown rice, quinoa, or a sweet potato. More on carbs & PCOS, here.

Will you try going vegetarian for PCOS?

Okay guys, that was the skinny on this episode. Definitely listen to this episode through and through, especially if you want to hear more about this topic. Dig deeper into what becoming a vegetarian might mean for you and your PCOS symptoms!

LASTLY, I just want to just remind everyone that the bottom line is: there’s no one size fits all diet that works best for everyone with PCOS. And in our experience, majority of women have felt better eating meat from protein, like meat, fish, poultry. But, of course, we still know a lot of women who still feel amazing by being vegetarian as well.

So, make the decision for yourself & let us know how it goes in the comments below! Also, feel free to drop any questions you might have! More on how to join the Cysterhood & connect with us below! 

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

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Full Episode transcript:

I don’t want to wait any longer. You know, some people just the actual song DMS, and they’re like, he’s singing the words wrong. I know it’s not even the song. What was that from Dawson’s Creek? I don’t Know what it’s from anymore, because butchered it to the point where I don’t even know. And we actually did a tick.

Talk about it too. It just like, kind of recently, like about a month ago or something or using that song. Dr. my own hands and stem naturally. I sing so many random stuff throughout the day. I know. I wish people could see what it’s like when we work throughout the day, like what kind of debauchery? And like yesterday we were filming tic talks and in one part Sidak throws me a bag of chips and then I need to like throw it back out of the frame so I can do the other thing,

whatever brush my hair or whatever the talk was. So I threw it back at SciTech and the bag was opened and it spilled everywhere. But I had to continue Filming. Yes. Yes. Ships all over the rug, all over the ground. Just like oily, disgusting. So many things like that have happened. Like we’ve spilled all Vasquez hall, everywhere,

all over my shirt, my face, my hair. It’s been on the Ground all over The house. Thank God we have like extra supply. We’ll have acetone or else like you wouldn’t have enough, Honestly, honestly, every take talk that you’ve seen us film with Odessa tall, like we have done like five takes of each one, slosh, the wa you know,

that little martini glass edge, the way it sloshes out that glass on we’re filming. Like every single chair around the dining table is soaked in OBS salt, diluted water. Obviously we like, we hate to be wasteful. Like, we’re not, we don’t want to waste like, oh, basketball or anything like that. But some, like, we try to use as little as possible for each shop.

But sometimes like for tech talks, like you need like four or five tries to get something, right. Especially with times acting my gut, which is you have no idea. Like what happens when we record tech talks? Obviously we’re not like yelling or fighting, but like, I am like directing Tallinn as if I’m Steven Spielberg. And she’s some sort of diva actor,

like the amount of like back and forth, obviously just like joking around. Like I’m not actually doing anything like that. I am not an actor. I’m a dietician. Like you don’t know The faces. Like you don’t know how to like, no, I literally, I will try to instill tie-in into being the character. I’ll like, I’ll tell her like,

okay, you need to like, not be smiling here. So like just bring it back down. So it’s so funny. Never The struggle is so real honestly. And the face expression, see doc, like you don’t understand, I am a shy person. If it wasn’t for social media, like I would not be out in the public, like doing these songs and dances and like talking like this,

like this is just for the ladies out there to spread awareness. But the show, my school, The funny thing is with tech talks, I go work on one single tech talk for like half an hour, 45 minutes and it will do crap. It won’t go viral at all. They won’t do anything. And then one of the tech talks literally takes one,

try. Like My hair looks so bad. 10 seconds Shaw. Yeah. Of just time looking at the screen. And that will go viral. It’s like, what is going on? Like what is going Viral in one spot? What is going On? I mean, at the end of the day, it’s not about going viral. Of course. It’s just about people watching and learning.

Right. If I look back those viral ones that we like, didn’t try it. And my hair is like, what? Yeah. All right. So let’s go into the topic of today’s episode, how to film tech talks. We’re going to start by how to set up a tribe. I’m just kidding. Just kidding. Today. We’re going to talk about whether the vegetarian diet is good for peace,

Jewish or not. And we’re going to talk about the ins and outs, the benefits, pros, and cons devices and the verses Right Into it. Let’s dive into it, baby. What is a vegetarian diet? Vegetarian is when you eliminate meat products like cow lamb fish, like no meat and focuses on plant sources like fruits, vegetables, whole grains,

beans, nuts seeds lagoon. For a long time. I thought that vegetarians could still eat fish, but I later realized that’s not the case. Yeah. That’s more pets. Pescetarian. Yeah. So I guess, yeah, for a long time, I didn’t know that until like, maybe like a year ago or something, but The more research I did about this,

the more I realized how there is such a big difference between saying you’re vegetarian and saying you’re plant-based plant-based vegan, right? Yes. So you’re yeah, exactly. But you’re also not eating any processed foods. So you literally eliminate any junk food from the diet. So, you know, when I was looking at research studies and stuff, I really found that the best results between like vegan,

vegetarian or plant-based was plant-based because they’re not eating processed food. Yeah. I feel like just cutting out processed foods in general is an amazing thing to do. I mean, like for me personally, I wouldn’t go the vegan route, but I would go like the non-processed route, which is that paleo is paleo non-processed. Yeah. Yeah. It’s pretty non-processed.

Yeah. It was interesting. A couple of years ago, there’s like this really famous influencer who is a famous vegetarian, like millions of followers or something. And she got caught in a restaurant eating fish. Wow. And like, people took pictures of her. Wow. And, and then like, she later like got in trouble for it. And she was like,

sorry, guys. I was trying to get pregnant. And my doctor said I was, I had some issues. I had to have fish and she got in a lot of trouble for it. And it always makes me think like, You should’ve just come clean and been like, I’m trying to get pregnant, you know? Yeah. It always makes me think like,

what if one day, like you do a photograph at a restaurant eating ice cream? Not that you ever like to Italian, honestly like 99% of the time when we go to a restaurant tie-in doesn’t even touch the gluten or dairy stuff. Yeah. But like once in a while, if we get a dessert and there’s like some sort of like, you know,

cheesecake or something, whatever. Yeah. Just like a one little thing just to try it, you know, you read dinner, you might as well try something, you know, not nothing too bad, but like, it always makes me think of that person. Is this the moment someone whips out their phone and captures the moment I putting a fork full of cheese.

Did you hear about that sister who took over basketball 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? Oh, basketball helps with healing, insulin resistance, a common root issue that most Pecos 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 de Cairo. And NASSA tol this ratio is similar to the ratio that should be found in the body. But with women like me who have PCOM, this ratio is often imbalanced. So taking OBS 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. Check out the link in the description to get 15% off your order code. All right. Let’s continue with the topic. The health benefits for peace, U S and the vegetarian diets.

When it comes to being vegetarian with PCs, if you’re eating a vegetarian diet, you’re, you know, hopefully getting a lot of nutrients like vitamin B6, vitamin C, you fully potassium, magnesium phosphorus, beta carotene fiber, like all of these wonderful things that come from vegetables that can really replenish the nutrients that have been stripped from you by medications like birth control and Metformin.

And not to mention like all of the fiber that is in a vegetable based diet that helps blood sugar control. You know, it can just be a fabulous combination of foods like vegetables that pull out excess estrogen, like cruciferous vegetables. I think there are some wonderful benefits to eating a veggie based diet as a vegetarian. I think it’s, it can be really good,

but there are also concerns for women with PCOS and it’s not for everyone. And we asked the audience on Instagram and we’ll get into this later, like how you felt on the vegetarian diets. Some people said great. And some people didn’t. So yeah, there are concerning factors. Yeah. So here are some of the concerns. One concern is that in a lot of the protein available for vegetarians,

it contains a lot of soy. So like, especially tofu think just tofa right. I mean, is there other soy based protein products and a mommy? Does it have protein in it a little bit, right? Yeah. So yeah, that’s one concern is that there will be a lot of soy if you’re just going for tofu or edit mommy and things like that.

A lot of women with pizzerias have sensitivity to soy. Yeah. Honestly, you wouldn’t know, unless you cut it out and figured it out for yourself. Like I said, everyone is different. Some people really thrive and can eat a lot of soy based protein products and then some people can’t. So I’ve heard a lot of impact on soy and estrogen.

Is that a thing or is that about, It’s so interesting when you read the research, it’s really, there’s no conclusion there, but for some people who eat soy, they can’t process it and it lingers in their body and mimics estrogen. And so then it like, you know, well, you don’t want excess estrogen. You don’t want mimicking estrogen in your body.

So I suggest having it very moderately when it comes to soy, like once a week, twice a week, don’t rely on it as your only protein source, if you are vegetarian, but that’s, you know, it’s really, Yeah. Another thing about soy that we have here is that most soy also contains GMOs, which can be endocrine disruptors. So if you’re wondering,

like what GMOs are GMOs have basically been genetically modified to survive pesticides in order to survive bugs and all these sorts of like intrusive things that are usually around like agriculture. So if GMOs are made to survive pesticides and all these really strong chemicals, they may still have like, what is the term? Like? They may still have some bioavailability of those things in them.

Right. When you consume it. Yeah. It could be on it, you know, you could be eating fat, so it can be an endocrine disruptor. Yeah. So if you’re going to go for soy, just choose a non-processed soy. That is non-GMO and that’s like a recommendation for everything like that. You eat, make sure that it’s non-GMO yes.

It’s not enough research on its impact as an endocrine disruptor. And you don’t want to put yourself at any type of risk. Yeah, of course. It’s not easy, like to find products that are all non-GMO. I feel like that’s, you know, it depends where you live and where you’re shopping and stuff, but of course, do your best to choose organic,

especially as a vegetarian cause you’re eating all these vegetables. Oh, well. So I want to see how a lot of women I’ve worked with one-on-one have told me that they felt better eating the meat as opposed to being vegetarian. And this is just my experience, working with women who have PCOS, when they incorporate fish, you know, the healthy fats that come from it,

the B12, the iron that comes from the meat can be really beneficial for women with PCOS. So, you know, it’s really concerning sometimes when I see women who are vegetarian, who are struggling with PCOS symptoms, especially because of the lack of that healthy, fat and protein that comes from me and fit. Exactly. And again, that doesn’t mean like every person,

but just some people may do better with the meat or fish or other animal proteins in there Because it’s all vegetables doesn’t mean that like now you’re healthy. That’s what I’m trying to say with PCs. It’s very specific. And then there there’s like a carb issue there. Cause you end up eating a lot of carbs as a vegetarian because your protein source is,

you know, beans. And then that’s also a lot of carbs and that’s not to say don’t eat it. But some people don’t thrive with that in their diet. That being like the main bulk. And it can cause like stomach issues too, like IBS cause 40% of women with PCOS have IPS. Oh yeah. That’s right. So like when you have,

when you were digesting a lot of like high fiber foods, also the foods like beans and things like that, that’s going to cause more issues with diabetes. Yeah. It can be really triggering 40%. A lot of women with PCOS who have IBS. Yeah. I wonder why that is like why 40% of peace us women have that I Can answer that.

Is it gluten? Well It’s leaky gut inflammation starts in the gut. And if you’re eating foods that are literally tearing your gut apart and you’re sensitive to them and that in combination with stress factors and lifestyle factors and your gut, isn’t, you know, the tight junctions aren’t holding your gut together and it’s loosening up and it’s a leaky gut. Yeah. Like eating beans and lots of fiber,

like too much fiber. It can be really intense on your stomach. You feel bloated a lot all the time and gluten contributes to that issue. And if you want to learn more about that, we just had a recent episode about gluten and dairy free. And we talked a lot about the research studies behind leaky gut and how gluten can cause basically systemic inflammation starting from the gut.

So definitely listen to that episode, if you want to hear more about it. Yes. We’re going to go into a couple of studies about the vegetarian diet and we’re going to go into some tips to make vegetarian PCs friendly before we do that too. I just want to just remind everyone that the bottom line is there’s no one size fits all diet that works best for everyone with piscivorous.

It has to right for you. And in our experience, majority of women have felt better eating meat from protein, like meat, fish, poultry. But of course we still know a lot of women as well, who still feel amazing by being vegetarian as well. Like we have a very close friend, Wendy, who is vegetarian and she’s been vegetarian for about six years and she feels amazing.

So everyone’s experience can be different. We just want to remind them. So I guess we can go into the study. Yes. So this one study that they did in the Netherlands, it explored the plant-based diet. So yes, that’s vegan, but it’s also like no processed foods, right? So super clean eating type of diet versus animal-based diets, which,

you know, you add in the meat to that. And they looked at insulin resistance and after seven years they found that the plant-based diet was associated with lower insulin resistance, lower pre-diabetes risk and reduce type two diabetes risk, which I think is great. You know, because you’re eating this like super veggie based diet, nothing processed, whole grains. Like,

you know, I can see how that could help people with insulin resistance. This study, of course wasn’t done specifically on women with PCOS. So that’s important to consider again, because we have a lot of other factors that contribute to our PCLs health, like 40% having IBS issues, you know, like plant-based might not be the way to go. Yeah.

So what do you think doing this situation they’re able to lower their insulin resistance, prediabetes risk. Why do you think that was? Because it is such a high fiber diet and it’s so nutrient dense and that’s great for blood sugar. When you eat fiber, it slows down the absorption of carbs into your blood stream. Okay. So let’s say you’re having like broccoli and beans,

beans, you know, it has some protein, it’s also a carp, but you’re eating with broccoli. So you’re slowing down the absorption of that carbon into your bloodstream, which is great. But when you look at women with PCLs, we are more sensitive than just the average person that the study was done on. We are more insulin resistant, 80% of us,

right? So maybe that fiber isn’t necessarily enough to slow down the absorption of the carbs into our bloodstream. Maybe we need, you know, more protein or fat or like avocado, you know, like maybe we need to like a little more attention to the details of our diet and the average person. So this is just one study that I found on plant-based diets and insulin resistance.

And I thought it was worth mentioning. And also discussing how, you know, this isn’t specifically on women with PCOS. Yes. One thing to consider too, there was a study done on women too. Like how many of the people in the study were actually women because we’ve talked about it in the past. A lot of studies done in the world are like 90% men.

So when you see, like for example, like positive studies about instrument and fasting or keto, just know that like 99% of those studies, especially for fasting and keto are done on men. So you want to be a word that like, it might not be the same thing for you. Exactly. All right. Let’s go into tips to make vegetarian peace.

U S friendly. The first step we have is eat carbs that have protein. So eating carbs that have protein, some examples are at a mommy chick B keenwah beans, lentils, and you want to just avoid like white or processed carbs, you know? So if you’re just eating rice by itself or just eating rice, that’s not going to be enough.

You need some protein with it. So you might as well just eat like beans or something. Yeah. So when you’re like filling your plate, of course, like rice and beans is a great combination, but maybe you want more beans than rice. Yeah. Another tip supplementing. Yes. So vitamin B12, omega three fat Coleen, you know, of course consult your doctor,

but it’s important to know that these are nutrients that you’re likely deficient in. If you’re on a vegetarian diet and you really have to be careful and replenish, especially because again, like I said earlier, like Metformin birth control, it strips you of certain nutrients, like B vitamins when you’re on them. And that’s not ideal for PCOS. We need all of our vitamins and minerals to get our hormones healthy and like,

you know, build that. Yeah. And B12 is especially important because when you don’t eat meat, that’s like one of the first vitamins that you, you like. Right. So it’s really important to supplement that. Yeah. Yeah. One, one way that you can is through nutritional yeast. So it tastes like cheddar and it’s natural and it has 40% of the daily recommended amount of B12.

Yeah. And also non-dairy milk is like fortified with B vitamins. So that’s great too. So there are different ways you can get it in if you’re vegetarian. And just for those wondering, oh, if I don’t drink dairy, how like got my calcium cheersies chia seeds are amazing source of protein, calcium fiber really it’s like packed with nutrients. So even for vegetarians vegans,

or for anyone going gluten, they’re free, highly recommend chia seeds things. So one thing we all have in common, all right. Third tip pair your meals with fat. So pairing your meals with fat, this helps keep you fuller longer and prevents the rise and fall of blood sugar and insulin. For example, if you’re having, like, I dunno,

I can’t even think of a vegetarian Salad, A salad, or you’ve had any like beans and sunlight keenwah anything like that. Add all the oil or avocado cause that those healthy fats are going to make sure that your body absorbs the food slower into the bloodstream. And then therefore your blood sugar doesn’t get spiked as high. And that you don’t get cravings like sooner,

you, you, your, your body’s like sustained until the next meal. Also adding fiber does the same thing, you know, slows down, slows down the absorption of the carbs into your bloodstream. And you want to add that to every meal and like, make sure that, of course, you know, if you’re a vegetarian, you’re probably eating vegetables,

but sometimes when you’re a vegetarian and see what I go on, right? And sometimes some people who are vegetarian are leaning more towards processed foods because that’s quicker to grab and go then making yourself a salad. But it’s really important also slowly incorporating fiber. Like if you’re not used to having a super fiber full diet and you want to go vegetarian, especially with PCs and all this IBS issues and stomach lining issues,

it might not be good for you to just like, boom, add all these vegetables so slowly adding them in could be really, Yeah. The next tip fifth tip is controlling your carps. Try to fill up on veggies instead of large portions of grains. You can also get some protein from lower carb foods like chia, flax, hemp seeds, or non-GMO tofu.

So I guess just being mindful of only having carbs on your plate, cause it’s kind of easy with the vegetarian diet. Cause a lot of foods that you may think have protein could have more carbs and protein. So you just want to be mindful of how much carbs is on your plate and kind of balancing that with protein, veggies, things of that nature.

Well, no, if you have too many carbs on your plate, because you’ll be fatigued after your meal, you’ll have like a blood sugar crush, you know? And if your plate is like all rice and beans and like you’re really hungry and that’s all you ate, I get it. But it’s not going to be ideal for blood sugar control. You want to feel satisfied after a meal,

but also not like you need an app, another tip, don’t try to meet your protein needs with overly processed soy products. There’s a lot of vegetarian like patties and things like that. But they have a lot of soy in them, even though they’re high in protein. So if you’re like relying on that every single day, I mean, it’s something to think about.

Absolutely. There’s a lot with pea protein. So that could be good. Instead of, I like the protein that ripple milk has pea protein attitude, right? Yeah. It’s one of my favorite dairy Protein milk. Yeah. It’s one of my favorite dairy-free milks is ripple ripple, Ripple, milk, buy that so much. And now, Now we get coconut.

Yeah. Because I think we’ve got yeah, we already did it like w we were getting real All the time. Yeah. For like a whole year. And now I think right now we’re just getting coconut milk unsweetened, I think like whole foods brand or something like that. And then sometimes we get like flack smoke. The key is, or just get the unsweetened kind because you don’t have the extra added sugar and like process ingredients Last tip,

pay attention to how your body feels. So if you feel like I said more fatigued, maybe you’re having worse carb cravings then before you just don’t feel satisfied after a meal, you know, that means that this style of eating might not be right for you. And even though that study showed like lowered insulin resistance and improved insulin sensitivity for plant based diets,

maybe for you, this combination of foods, isn’t right for your body. And isn’t helpful for your situation. So I may have to adjust something. Maybe you’re having too much carbs or not enough protein around either. It’s not right for you. Or you may need some adjustments to make it right for you. So just be aware that when you start,

they may be an adjustment period. Yes. And yeah, those are all the seven tips we have, but we’re not done yet. Those are our tips. We’ll be also as you sisters in the DMS on Instagram at PCOM weight loss, we asked, what has your experience been on the vegetarian date? But before we do that, let’s go to the hotline.

Oh yes. So for anyone that’s new, we have our hotline that you can call or leave a text message to it’s 1 8, 3, 3, ask PCO S 1 8 3, 3, ask PCO S you can leave a voicemail and we’ll play your voicemail here. Or you can just send a text message and we read your message. So today we’re going to go ahead and read a message that was left to the hotline and the message goes,

hi, I am obsessed with your podcasts and listen to one every morning. That’s awesome. You guys are so much fun to listen to. And the true definition of a power, couple a thank you for all you both do for us sisters. I have a question regarding insulin resistance. I have been trying to understand it for years and you both have made it.

So I am finally able to understand it. My question is, what is your opinion on using a glucose monitor to help monitor your insulin resistance? Ooh, it’s a great question. That’s a great idea to closely monitor your insulin sensitivity. Yeah. You can check your blood work. You can prick your finger before your meal two hours before, right before your meal,

right after your meal, two hours after a meal. And there are specific ranges that you compare your results to, to see how well you’re metabolizing the carbs in that specific meal. So for example, you’ll, you might find that like rice makes your blood sugar go really high, but then like potato doesn’t, but everyone’s different, but closely monitoring with blood work.

Like that is a really quick way to understand. I think it’s fabulous. If you really want to get like, specific with your insulin resistance and like really understand what foods you shouldn’t. Yeah. Or like how each meal is impacting it. So that over time you kind of like learn and you get a better knowledge of your body. So that probably like a year or so,

you don’t even have to have one, or like, maybe in a couple of months, you don’t have to use it because you now, you know how each meal or how each portion can impact you. That’s great. I think one company that we know of that’s really awesome is called levels. I believe. Yes. L E V E L S levels.

Check that out. Maybe you can find it through Google, like levels, glucose monitor. There’s a lot of different ones. Yeah. There’s a lot of different ones too. That’s just like one company that we’ve heard good things about. There’s also, there’s also a lot of other companies that are I’m sure. Very good as well. All right. So let’s go back to the DMS and asking the sisters,

what has your experience been on the vegetarian diet? Absolutely. Wreaked havoc on my stomach. This one answer. That was the first answer. Second answer. I was hungry all the time and I had so much anxiety. First. The response was a little, you know, I personally loved it. I’ve been full vegan for 10 years. That’s the third response.

That’s not tally. And seeing her experience. Yes. Fourth response is I’ve been vegetarian for six years now, and it hasn’t had any impact on my peace USA. Another response I was so fatigued when I tried it and just couldn’t get anything done. Interesting. Yeah. I definitely can see why the fatigue is there probably from the lack of vitamins, you know,

lack of protein carbs, Having to be carbs, be anything’s possible. And then the last response is I don’t feel as bloated and my skin is radiant. Well, that’s awesome. That is awesome. So I think as you, everyone can kind of see it from these responses. It’s a mixed bag, right? So some people may really benefit from going vegetarian or vegan and other people may not maybe the opposite for them in our experience.

As we said earlier, we feel that majority of people with PCs who eat animal protein, maybe better off. But again, that doesn’t mean there are, there are some people who benefit even more from going vegetarian. Yeah. And those who are vegetarian, you know, there are some people who are doing such a good job of replenishing, any nutrients that they might be missing or balancing their plate,

that they really thrive on the vegetarian diet. So yeah, it’s really up to you and you to figure out what works for your body. Yeah, Exactly. And our job here as a support, you support you all the way through it and just keep you aware of all the things. So whether you’re going vegetarian or not, and you’re seeing results,

that’s great. Keep doing what’s working for you. Yes. All right. So I guess to end off the episode, we’ll go to our usual wins of the week. Again, these are sisters who are managing their peace, us losing weight, thriving, and this eating the foods that they love and just, you know, Choi PCs. Who’s a damn boss.

God damn it. Start with Francoise Ocasio in the sisterhood. She says last week, I lost two pounds since starting two weeks ago. That makes 4.5 pounds total. So happy about these changes, especially how great I’ve been feeling. Also. I started Novasol last week and it’s been working wonders so happy to be in the sisterhood on this journey. Today’s gluten and dairy,

free lunch and dinner. She posted a picture, had some green plantations and being a Puerto Rican. I wanted to have some of my home comfort foods that are natural and gluten and dairy free though. Now she has on her plate, that shrimp, it looks like shrimp and rice. Right? Delicious sauce. And some chopped up spinach. Yes. What are the,

what is the picture on the right? Are those like those sticks? I don’t know. It looks so good. That’s planting. Oh, plant names. Okay. Which that planting is yesterday. Yeah. Yeah. It was a Cuban style. It was awesome for anyone who lives in the Costa Mesa, orange county area. Highly recommend Habana. Really cool restaurant spot like Cuban and yeah.

Really good food. Yeah. We were there yesterday night, So good. I had like this delicious pulpit. Okay. I won’t get into it. We’re on a vegetarian diet. I’m talking about put more. Okay. Alrighty. She says, had a non-scale win today. I want to share, I want to clean out my closet today prepared to have to throw away or donate.

Most of the pants I hadn’t tried on since the left photo was taken. And then she has a before and after photo in her message. She says it’s been an extremely gradual process, but I am finally down 20 pounds on the right and was able to fit into every pair of pants I tried on. I can finally donate clothes because I want to not because I have to,

because of uncontrollable PCs, weight gain, amazing. Such a smile on my face to hear that. Yeah. Cause it’s not even just about yeah. It’s cause it’s not even just about the losing weight. It’s about that feeling of not having to have to throw your pants sway by rather like, oh, I’m the donate is. Cause you know, they don’t feel like it’s just like that feeling right there of positivity.

The feeling good about yours. Like that’s, that’s what it’s all about. It’s not about losing weight. It’s about just feeling good about yourself and your body. I know. And she is so cute. Look at this outfit. I wish we could show you sisters, but yes, like CNX said seriously, 20 pounds, you know, it’s not the weight.

It is how you feel exactly Amazing lover jacket on the right picture. I Know you want to ask her about it. I really do. Awesome job, Stephanie. All right. Awesome job defense off. And that is it. That is the episode. Sisters. Let us know how you feel. If you’re vegetarian, if you love it. If you’re thriving,

we have recipes for you in the sisterhood and they are balanced for PCO S the protein carb fat ratio we got you covered. Yes. Yeah, exactly. Although like we have a lot of gluten dairy free recipes. We also have a whole section for vegetarian recipes because we want to support all our sisters and end their decisions. So we have a whole section for vegetarian as well.

Well, awesome. We’ll talk To you soon, sisters. Yes. Take care. Have a great week. And let us all have any questions. You can always DMS on Instagram and we’ll answer you right back. All right, 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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