What You Should Know About Magnesium & PCOS!

Women with PCOS are 19 times more likely to have magnesium deficiency!

In this episode, you’ll learn why women with PCOS need to prioritize magnesium for PCOS.

We talk about the benefits of magnesium like how it can decrease inflammation, insulin resistance, and more!

How to know if you’re deficient in magnesium? We discuss common symptoms as well as foods and supplements to get the proper daily dose.

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:

What the hell are legumes legumes, did I say it wrong? No, you said it right? I’m so tired. I haven’t drank coffee for like five, six days and I’m struggling right now. Yeah. You look like you’re falling apart. See doc, I’m falling apart. So sisters eyes recently to go hormone test found out that I too have high cortisol.

Wow. And I’m taking the necessary measures. One of the things I’m doing is cutting out caffeine. So coffee entirely. I mean, I made a mistake. I cut it. I made a mistake. One. I got my hormone test done. I should have never done it. I should ignored it. And two, I quit cold Turkey for caffeine.

I should not have quit cold Turkey. I should have like ease my way out. Maybe had like green tea or black tea when I’m quitting the coffee. So it’s not like an immediate cut on caffeine. And to do that, we didn’t follow that. I always say that. I always say cut caffeine slowly. Like don’t just cut it out completely because you’re going to have a lot of side effects and I’m going through it.

I don’t know. How long does this take? It’s been like a week. It’s been like since Sunday and taste Thursday. So about like five days. And I don’t know, it’s not getting any better. I think it’s like a One to two week Type of thing. Yeah. I’m, I’m drinking like quarter SERPs. So I’m drinking decaf coffee and I’m adding cordyceps mushroom,

like this powder into it. What company was it from? Anyone who’s interested? I forgot. Anyways, they do a really good job and I put it in a decaf coffee. It doesn’t do anything. I don’t feel anything On Instagram. Why aren’t we posting this? We will, by the time you will listen to this episode, we will have.

Yeah, I dunno. I’m talking about my hormones. I just feel like maybe it’s not the same as of course, you know, peace us and the hormones associated there, but it is cortisol. Yeah. There is one thing that we can all relate to with the situation. So here’s, what’s happening with me. I took my hormone tests and they found out that I have high cortisol,

low the HTA and low testosterone. That’s right. So where, why is this happening? Well, when you have really high cortisol, your, your body does not produce enough sex hormones, such as testosterone for you. That might be estrogen for me. It is testosterone. So I can tell. And based on the health coach, I talked to,

there’s a direct correlation between my high stress and the lower amount of testosterone. So what I need to do is bring the stress down. Testosterone will Go back. Yeah, exactly. Allow the testosterone to go back up. And this will take about three months. And the only way to do that is by one, you know, reducing caffeine intake, as well as taking supplements to help with like adrenal support,

help with the HTA. I will also say I do have a very bad history of like for 10 years I was sleeping for only like four hours a day, drinking five cups of coffee. I was driving three hours a day from school to work to. I had like a horrible schedule for 10 years. And just two years ago I stopped that schedule.

So it seems like based on what the health court said, maybe it was even worse two years ago and only recently are bodies helping to get back up to those normal levels. So maybe I’m a lot better than I was a year ago, but even then I still want to like help improve it. Yeah. It’s gonna take some time. It’s going to take some time.

Yeah. I think you’re just fatigued from the lack of coffee. I think you’re just like really drained and not used to being so low energy because You’re not for like 10 years. Yeah. You Used to drink way more. Remember when you quit a long time ago after drinking like five cups a day, then you quit cold Turkey and your body was,

Yeah, that was back then. Like about like a couple of years ago, quit cold Turkey. And it felt like I had COVID. But even though that was like three years ago or something, it felt like crazy. I had the flu, my body was aching. I had shivers. Of course it’s not as severe as COVID don’t get me wrong.

It just, it was like a flu or fever is what I’m trying to say. I didn’t know if you had a flu or if it was the coffee. That was crazy. No, it was a one day. So I think it was a coffee. Cause right after it, I had a cup and I think I felt a sort of starts Right back together.

Yeah. It was pretty bad anyway. So that’s my experience. I’m balancing my hormones. Of course it’s not PCOM, but you know, I’m going through something similar. I’m trying to help to rebalance my hormones. I’ll give you guys a little update in a month or two, let you guys know how I’m feeling, but yeah, it’s a little bit about me.

I mean, I’m sure people love to hear about your journey as well because stress hormones, everyone has them. Yeah. All right. So let’s get into this week’s episode. Of course it’s gonna be all about PCO S and magnesium. So since the last time we talked about magnesium on the podcast, I’ve been so much more mindful of incorporating it in our diets.

Doc, have you noticed I’m putting pumpkin seeds on everything. This is not a joke. I would never eat pumpkin seeds in the past. It’s kind of one of those like random ingredients. I was just not used to, but now every salad dump it on. It’s like all over everything, because Did we talk about this on the zinc episode? We,

We talked about it about the magnesium and zinc episode a way a while back, like, Yeah. So if anyone wants to hear about the episode about zinc specifically, we have an episode just for zinc. You can look back on the podcast for you to listen to that, Right? And magnesium, it’s so important to make sure you have magnesium in your diet for PCs.

And that’s what we’re going to talk about. In this episode, it’s an essential mineral it’s found in all our tissues, bones, muscles, brain, and it helps build our muscle and maintain nerve function and sustain an optimal immune system to keep a healthy heartbeat and help us sleep and relax us basically. So women with PCs are actually 19 times more likely to have a magnesium deficiency,

magnesium deficiency, it’s common, and it makes it harder for your muscles and fat and liver to respond to insulin. And so that’s an issue for piece cos like that’s a major issue because we’re already struggling with insulin resistance. Two reasons why women with PCs have a high prevalence of low magnesium is number one, many women with PCOS have sugar cravings and to process sugar,

we require a lot of magnesium to burn it for energy and insulin resistance is often associated with low levels of magnesium. So we have to add it back into our diet if we want to help heal insulin resistance. It’s part of that process. You know, sometimes we feel like low carb is the only way to manage insulin resistance, but it does require some supplementation and making sure that all the components that play into insulin resistance are being managed.

So magnesium is one of them and then birth controls another And yeah like certain medications like birth control pills when your body is finished using the estrogen from the pill, your body has to process it through the liver requiring magnesium in order to make safe metabolites that you can eliminate. So you basically depend on magnesium to detox that synthetic estrogen, but it’s one of the many nutrients depleted by birth control.

So it actually makes it harder to do that. Yeah. My sister, when she got off birth control and she did the hormone test, she had excess estrogen. She had really high estrogen. She had to take supplements to detox. It was my News. And one of them Actually, yeah, it’s in that some of the supplements that she’s taking,

you know, it’s in most multivitamins and yeah, it’s really important because we get estrogen dominance from birth control often times and magnesium is one reason why such an important nutrient makes me mad when we don’t have it because of like factors, Especially when women who take birth control, they should be told, Hey, you may need to double, or you may need to check up on your magnesium levels because birth control can impact it.

Also it’s, it’s important for birth control that your magnesium levels be normal. As we just mentioned your body processes, the estrogen from birth control to the liver and it requires magnesium in order to eliminate it. Right? So without magnesium, you can’t detox that synthetic estrogen and not to mention it’s depleted by birth control. Honestly, I remember when I was given birth control,

I asked like, do I need to take any supplements to support my body while I’m on birth control? I’m on Google. I see all these things about how birth control affects your nutrient absorption. My doctor was like, no, you’re fine. Like just completely, because I don’t know why she doesn’t believe in multivitamins or anything. And so when I took birth control for a year or something,

12 years ago, 10 years ago, I was depleted of everything. By the time I came off it and I had no idea. Yeah. So this is an important step sisters listen up. That’s definitely one of the reasons why we need to prioritize magnesium, but there’s more to it. Let’s talk about more reasons why we need to prioritize magnesium for peace us,

why you should pay special attention to getting enough magnesium. The first one is it actually helps decrease inflammation. So chronic low grade inflammation and magnesium deficiencies are commonly seen together. And studies show, we may need more magnesium to counteract low grade inflammation. There’s a lot of supplements out there, especially like those bath salts that have magnesium in it. So like I think they call it magnesium bath salts or whatever CBD actually has.

We have a couple of them from them too. And you just put into your bath, you take a bath like that and it’s supposed to help your muscles recover, help to lower inflammation. In fact, one of our friends got into a really bad car accident and her body was aching for days and we give her the magnesium. We gave her like the black bottle,

The bag that the black label bag from pure Spectrum, most high end ones. They sell CBD and magnesium. Anyways, she took that, took a bath with it and she felt amazing. Like she said, the next day, like her body aching was kind of gone and that’s probably has to do with the magnesium really helps with inflammation, helps your muscles actually relax to not just that.

Yeah. And we’re move PCs. We have chronic inflammation. So maybe a regular bath with salts is a good idea, but we’ll get into treating magnesium deficiency in a second. So of course, another reason as we mentioned, it helps decrease insulin resistance. Magnesium is involved in helping yourselves open up so the sugar can come in and get burned for energy.

So without magnesium, we’re not able to do that. And then also look at Sierra he’s yawning Can’t even Handle poor guy. It also improves heart health. Women with PCOS have a higher risk for developing heart disease because of associated PCs, risk factors like being overweight or insulin resistance or high blood pressure and research shows that higher magnesium intake is associated with lower cardiovascular risk.

It helps your heart relax and improves blood pressure. So I love that. It’s so important to have that, to help your body relax. Yeah, definitely. Did you hear about sister who took opacity call and finally got her period after a year of not having one And credible? I see those kinds of messages on Instagram a lot. How does that even happen?

Well, Also helps with healing, insulin resistance, a common root issue that most PCs 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 opacities 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 S this ratio is often imbalanced. So taking OBS tall can be super effective in treating insulin resistance, starting from the root of the So awesome. It tastes like nothing. So just warn me when you put it in a cup. So I don’t drink it At BU check out the link in the description to get 15% off your order.

So next one is improving migraines. So many, one would peace us have migraines, and I need them helps to prevent waves of brain signaling that cause common visual and sensory changes, which is effective for migraine prevention. That kind of is a little confusing, but basically magnesium helps to prevent those brain signal waves that cause common visual and sensory changes and basically effective for migraine prevention.

Yes. And this is important because women with PCO S if you have hormonal imbalance, before you get your period, you might find that you get migraines really intense migraines or during your period. And it can be so debilitating and just, you know, there’s of course the magnesium might not be the answer to it all, but it could help. There he goes again.

All right, next one is perfect for me. Stress. So women with PCOS are more likely to have mood disorders and stress, stress increases, magnesium loss, magnesium plays a role in the reactions of mood regulation. So consider making the supplement part of your self-care routine to reduce stress, make it part of like your wind down in the evening or so to basically help bring those cortisol levels down.

Yeah. It’s like a relaxation supplement basically. That’s where like the bath really comes handy. If you have the magnesium bath salts, you can just throw that in there. I think called Epsom salt, right? Yes. Epsom salt. Yes. So that’s what it is. Epsom salt. You can order on Amazon. So cheapest, like $5 a gallon or something during the bath.

You could also order it from pure spectrum and we’ll link it in the description as well because they sell two different types of fats salts. And both of them have magnesium in them. One is stronger than the other. It seems, but both of them are great. We have it. And we love using it. We love giving it to friends who get in car accidents.

Also it can help with sleep. Like we mentioned, it’s a great part of a wind down routine. If you struggle with sleep, my goodness. So adequate magnesium may help you sleep better. Studies show it plays a role in maintaining healthy GABA levels. The neurotransmitter that promotes sleep and encourages relaxation. So again, the bath is great. You can also take the supplement,

but the bath, it does absorb into your skin and have a relaxing effect. And it also helps with cramps studies show that it can significantly reduce cramps. And I know this for sure, because I was told to take magnesium when I had cramps. Yeah. It makes sense because it’s relaxing your muscles. So the cramping up that cramps feeling is going to loosen up,

feel it better for your body. That’s essentially how, you know, if you’re deficient, because you can’t tell through blood work because magnesium is stored mainly in your bones. So blood work is in a great indicator of, So how do you know if you’re deficient? You got to cleave clear, anyone wondering, am I deficient? If you are wondering if you’re deficient,

then consider, you know, your level of tension, this is a relaxation, mineral. And you’ll know if you’re a deficient, not from blood work. It’s not the best indicator. Like I said, because magnesium is stored in your bones, but from feeling tight, maybe irritable, crampy, and stiff. If you get migraines, you can try magnesium.

Or if you have PMs or constipation or even intense cravings, because it plays that role with insulin resistance. So if you’re struggling with any of those things, consider taking a multivitamin that has magnesium or, you know, we’ll tell you some other ways to get it into your diet. So the recommended dosage is about 320 milligrams per day. So 323 to zero milligrams per day for magnesium Harvey.

How can you get this? Well, some dietary magnesium sources. So some foods. So you can get magnesium from our pumpkin seeds dried delicious. If you actually cook them. Oh yeah. Oh, hold on. Let me just, if you saw tape pumpkin seeds with Sage leaves, sprinkle a little coarse salt on that, you know, fry, the Sage leaves and cook up the pumpkin seeds,

put it on a salad, put it on a pizza. It is bomb. Okay. Continue. All right. Next one is nuts and legumes. What the hell are legumes lagoons? The gums dicey. No, you said it right. The grooms are like beans, things like that. Okay. All right. So nuts and legumes. Next is rice and oats.

Green leafy vegetables like spinach and then avocados and salmon. So I’ll be that one last time. Pumpkin seeds, nuts and legumes, rice and oats, green leafy vegetables like spinach, and then avocados and salmon. We definitely have these ingredients in our main diet. And I feel like it’s because I’m more intentional about it. Since the last time we talked about this.

So sisters reflect on your diet for a second. Think about it. Are you eating enough? Magnesium and how can you squeeze it in there? Yeah. So what it looks like to eat 320 milligrams of magnesium is having about one cup of kale, which is 30 milligrams. Okay. Imagine you’re making a salad. You put one ounce of shelled, pumpkin seeds on that.

That’s 170 milligrams. Okay. That’s a lot. Okay. 200 after just the kale and the pumpkin seeds. Nice. And then you add on one ounce of almonds, which is 80 milligrams and then half a cup of black beans, which is 60 milligrams. The interesting thing here is you can probably combine all of this for a salad because that’s what you’ve been doing recently.

We had a salad yesterday. Oh, it wasn’t killed. It was broccoli, but it was broccoli, pumpkin seeds and almonds. So you can switch the broccoli with kale. So just do a kale, pumpkin seed and almond salad. Add a little bit of drizzle of olive oil or balsamic vinegar on top. Bam. You have 200 milligrams of, Yeah.

I’m looking at the nutrition facts for a cauliflower. One head of cauliflowers, 88 milligrams of magnesium. I think we like half a head of cauliflower if we make something like each of us. So yeah. I’m sure Sometimes It’s like just this Big, sometimes that depends if it’s organic. No, no. See, Okay. And then lastly, like tying said,

half a cup of black beans, that’s 60 milligrams. So another great example. And the great thing is these are all natural sources. So think of the amazing health benefits of magnesium. When you take a bite, you know, like you’re eating a delicious salad with pumpkin seeds and almonds, it tastes delicious at the same time. You’re getting a very great resource.

That’s very healthy for you that can help with a lot of PCR symptoms, Especially if you’re consistent with it. So think of it like let’s say, you’re trying to incorporate more magnesium to have less cramps. For example, if you do that every day, if you’re eating those and not only do these vegetables and nuts have magnesium in it, but they also have other nutrients that will help support your gut health,

your hormones as a result, and then the quality of your period, the next time you get it. So consistency is key. Go on your Amazon app, click groceries and order from whole foods. That’s what I do. Alright. So what are some other ways we can get magnesium besides food? Right? So we talked about the Epsom salt. That’s definitely a great idea.

If you don’t feel like getting in the whole tub, you can put your feet in a tub and just do a foot bath. Yeah. And Epsom salt basically contains magnesium sulfate that can be absorbed into your body, through the skin. Right. You can also apply magnesium oil and that can be absorbed through your skin as well. Yeah. I wonder if you have,

if you’re feeling cramps and you get magnesium oil and you put it, you know, where you’re filling the cramps, maybe it can have, maybe I’m not sure, but maybe it can have benefits. Yeah. Good. I’m actually looking into Castro oil right now. I get cramps the first day of my period. And I’m going to talk about this in another podcast episode.

So stay tuned sisters, but if you’ve ever tried Castro oil, it has been shown to help with cramps. Okay. Okay. Casserole. Cool. All right. Next one is of course supplements. So it’s very important to choose the right supplement because there are different forms of magnesium. Do you want to explain them bit? Yeah. There’s different forms of magnesium,

magnesium biscuit. Linsin Nate is one of the forms that has a high level of absorption and bioavailability. Usually you’ll find a dosage of like 500 to a thousand milligrams a day and you’d take it with meals to spread throughout the day for better absorption. So that’s the one that I was reading up on for general magnesium consumption. Cool. Awesome. And we did talk about the bad sock from pure spectrum size scissors.

You guys know pure spectrum is one of the sponsors for our podcasts. They make amazing CBD that can help with things like sleep inflammation so much more, but they also do make what they call the pure spectrum, bad soak. So they have a whole line. And the whole point is to help you achieve your recovery and relaxation goals. And they give you different options that basically enhance and personalize your sock experience.

So for example, they have one bad sock that has both eucalyptus and peppermint. They work together as a natural cooling agent kind of gives you this like relief from aches and pains. It also has 25 milligrams of CBD, which obviously can also help with the rejuvenation. So if you’re interested in ordering from pure spectrum, their bad socks, we’ll include the link in the description.

And of course, if you use the code sisterhood or the sisterhood, one word can get 10% off your order. Awesome. I will be taking a bath soon. Am I joining you? Actually, I can’t because our bath is way too small. It is way too small. So that’s basically all about magnesium, but we’re not done yet. We’re going to ask you sisters some questions and some polls on Instagram.

So we asked which magnesium rich foods do you love the most, The possible answers were pumpkin seeds, avocados, oats, spinach, or other. And most of you responded avocados who doesn’t love an avocado. I tell you a delicious avocado. My favorite thing, some guacamole But I bet you, most people haven’t tasted a sauteed pumpkin soon. Yeah.

I think telling You everyone TRIBErs sautee, pumpkin seeds, like cook them up, get them crispy. Crispy. It tastes so freaking good. Yeah. On a pizza, especially. So sisters that concludes our DM seeker polls let’s move on to the winds. Our favorite part. Yeah. So this is where we announced some winds of the week’s wins of the week.

So these are fellow sisters who are managing their peace, us thriving, losing weight, and just feeling a better with their peace. Yes. Yes. We have some good ones today. Yep. I’ll go ahead and say the first one. This is from Tori, from the sisterhood. She says, okay. So I just had to share some exciting news,

thanks to the sisterhood and Ty and shrug and their advice go dairy free. Along with my gluten-free approach for my diet, I’m finally seeing the inches fall off around my waist. I quit all caffeine. Woo. Including my caffeine addiction, my coffee addiction. Yes, Because I quit all caffeine and parent disease, including my coffee addiction for about three weeks now.

And I feel awesome. Wow. I have could all pharmaceutical medicine, normal birth control Metformin or spironolactone. I hope you’re working with your doctor on those, but that’s great. If you’re feeling better, love it. I’ve had no breakouts since switching my diet and adding in Sebastopol and the supplements that I started. Thanks to an amazing naturopathic doctor I’ve found.

I love that you’re doing these things with, with a naturopathic doctor. You know, if you’re thinking of getting off of birth control or spironolactone Metformin, working with a naturopathic doctor while you do that will be amazing. And then she says, I am so overly thankful for all of you. You have no idea how grateful I am. I apparently feel like I’m in control.

Thank you. Wow. You are welcome sister. And she says, I finally feel like I’m in control. And couldn’t that be like one of the biggest struggles with PCLs right? I mean, I can relate to this entire message. I’m so glad that everything has worked for her. And I’m so glad that she didn’t have to go another day or a year or another 10 years suffering from all her PCO S symptoms.

Yeah. I mean, a lot of sisters, we end up doing that because we’re not able to find resources that are helpful to us because there’s not enough research and this and that, but she gave it a shot. She said, let me see what my body says. Yes or no. She quit the caffeine. She feels great. Gluten and dairy free.

And that’s really what matters. What works for you. All right. All right. The next one is Diane. She’s also from the sisterhood and she posted a picture. A post-workout a selfie. She looks so cute. She says, workout time. Y’all I have done all kinds of workouts throughout my PCs journey. And I have to say that these workouts in the sisterhood may be slow,

but they pack a punch, but they pack a punch. I did an AB workout Friday and was walking like a grandma on Sunday and then the grandma emoji. So first week of slow weighted workouts, plus focused gluten and dairy free. I’m already down 3.4. Amazing. Congrats. That. And that’s great progress already. One weekend, 3.4 pounds. That’s great.

You know, I love like walking like a grandma’s Sunday that usually happens, especially when you’re first started with any workout program, you get really sore the first couple of days or the first week. And then eventually over time that the amount of days you feel sore, kind of like winds down. So Diane, if you’re listening, I’m sure you’ve been continuing.

And I’m sure the days that you’re feeling sore is probably gone down. So during this COVID Stan, Before you sisters and anyone who’s listening, we believe in you. And we can’t wait to hear your testimonials as well. Yes. This time. Do you believe in me though? Cause I am. I don’t know if I’m going to make it out of this.

I don’t know You’re going to be fine. She, it took her this, it says three weeks of no coffee. She kicked her addiction and she feels great after three weeks. So I guess you have to say, yeah, I got to listen to our own bias. How many times have we talked? We talked so many times about cortisol levels and how they can impact estrogen,

how that can impact testosterone for men, not just that, how caffeine plays a role, you know, like some people can drink caffeine, one, two cups of coffee, and they’re totally fine. But some people like me and in my case, my adrenals are drained. You know, they need some help. So I need to stop coffee for a while.

I need to take some supplements to heal my adrenal glands. I need to help my body regulate cortisol better. So it’s going to take some time. It just goes to show, you can take CBD all you want. You can, you know, get your eight hours of sleep. It could be that one thing that is messing with you. That’s preventing you from really healing.

Yes. All right. Well, it’s time for a nap. Oh, that’s not abs time for lunch and time for my Herbal tea. Yeah. Well, thank you sisters for listening to this episode about magnesium. Again, if you want to hear an episode about zinc, we have that one in the feed. So check out our feet to listen to that episode.

We’ll be back next week with another great one. Talk to you soon. Sisters take care. 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 S from Sage one cold and alone at the doctor’s office to stage five,

nailing the PCOS lifestyle, gluten and dairy free. Get ready to finally feel in control of your body. Again,

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