PCOS Food Swaps
➡️Polyunsaturated fats (PUFAs) are unstable when exposed to heat and light. The average body temperature is 98.6 °F and our bodies are constantly exposed to sunlight. So when we eat or cook PUFAs (vegetable oils) oxidisation occurs and this leads to the creation of free radicals which can cause inflammation and damage to the body. ✔️🥥Coconut oil is different to other fats. Short-and medium-chain fatty acids sustain blood sugar and protect mitochondria against stress damage.
Why Salt isn't Bad
👉Salt restriction causes an increase in stress hormones like adrenalin. This causes us to retain sodium and excrete potassium which in turn leads to water retention and high blood pressure. Dietary salt lowers the pituitary stress response. As a result reducing cortisol and adrenalin and helps to balance blood sugar levels. . 🙅But this doesn't mean you overdo it and throw tons of salt on your food.
PCOS Diet Questions
🙅You do not have to eliminate carbs, follow keto or follow low calorie diets for PCOS. . Here's the deal. . Carbs aren't bad. They are not the cause of insulin resistance and this single macronutrient isn't causing your weight gain🙅 . Using fats and proteins for energy means your own body resources needs to break down the fats and proteins. The body goes through a process called gluconeogenesis to break them down. But this process is very stressful and inflammatory.
Thinking of Avoid Fruit?
Fruit does not have to be avoided if you have PCOS. Contrary to what you may have heard about fruit for PCOS, it isn’t bad. But I understand why so many avoid it. They hear sugar/fructose is bad and that they need to avoid it to balance their hormones and reverse their PCOS symptoms. . Fructose actually has some incredible benefits!
Drivers of Insulin Resistance
To improve blood sugar and insulin sensitivity, we need to lower 2 processes that activate the drivers of insulin resistance. 👉Gluconeogenesis is a stressful and inflammatory process that involves stress hormones like cortisol increasing to break down tissues like muscle and organs to make glucose. 👉Lipolysis is the process where free fatty acids are released from fat stores. Stress hormones mobilize these fatty acids.
The Truth About Carbs and PCOS
By eating less carbs, yes you will lower your insulin levels but it's not because you have addressed the insulin resistance. It's because you are eating less carbs. If you are experiencing insulin resistance symptoms your body is directing glucose into the fat cells (instead of both muscle and fat cells) and it's desperate for glucose/energy. Because glucose isn't readily available, it is forced to run off free fatty acids to get the energy it needs.
When exercising, take into consideration your current state of health and understand that exercise can have positive but also negative effects on the body. When working to heal your hormones and restore your metabolism, it's important to work with your body and to learn how to minimise the stressors in your life. . ⚠️Exercise requires energy. If you do not have the energy, STOP. Don't force yourself to get it done because you have to.
The Effects of Excess Estrogen on the Body
When there is no progesterone to counteract estrogen, estrogen wrecks havoc in the body. Excess estrogen has been shown to steal oxygen from mitochondria, shifting patterns of growth and adaptation. 👉Free fatty acids get liberated from fat stores as estrogen mimics shock phase of stress response. 👉Estrogen diminishes liver glycogen storage, lowering blood sugar and promotes fat formation. The creation of fat cells can become a chronic source of estrogen synthesis.
How To Boost Your Metabolism
How Do I Boost My Metabolism?🤷 This is a question we all want to know the answer to. Your metabolism isn't broken and you don't have to live with a slow metabolism. Unfortunately a lot of the ways, you read online, that are said to boost the metabolism are in fact putting you further into a low metabolic state. We are also in this constant battle with ourselves where we want to lose weight but also have a high metabolic rate. . Here's how to REALLY boost the metabolism.
How to lower excess estrogen and improve thyroid function
Kourtney shares her health journey in which she has healed herself from migraines, Epstein bar, PCOS, hypothyroidism, and more. She speaks about the causes of estrogen dominance, low progesterone and low thyroid. She shares the diet and lifestyle habits that allowed her to overcome her health issues. We speak about the importance of mindset and Kourtney provides some great getting started tips.
Feeling Bloated? Tips to Beat the Bloat
Beat the Bloat Tips: ✔️High estrogen causes us to retain water and feel bloated. Progesterone is a natural diuretic. ✔️Always eat your meals in a relaxed state. If you are stressed or tense while eating, digestion slows down. This as a result, causes bloating and discomfort. ✔️Consume raw carrots daily. They have a unique fiber that binds with endotoxins, estrogen and protect the intestine. ✔️Legumes contain anti-nutrients, oxalates, lectins, phytates which can cause digestive issues.
Thinking of Avoiding Carbs?
Doctors often recommend women with PCOS to lower or even eliminate carbohydrates from their diet to help with blood sugar balance, insulin resistance and weight loss. . But here's the deal. . Carbs aren't bad. They are not the cause of insulin resistance and this single macronutrient isn't causing your weight gain.🙅
Before Going Into A Calorie Deficit To Lose Weight
When wanting to lose weight, many of us lose sight of or are simply unaware of the importance of having a solid foundation. We want our body to be in a strong state before we take ourselves into a calorie deficit. Because if we don't have key health markers in place and we slash our calories, that calorie deficit is going to come in like a wrecking ball. In their own way, these components can make weight loss much more difficult but can also cause further issues down the line.
Signs Your Thyroid Function is Improving
✔️A pulse rate of 75-90 bpm is a sigh of a high metabolic rate. ✔️Basal body temperature should be 97.8 °F or 36.6°C in the morning and 98.6 °F or 37°C early afternoon. ✔️Warm hands and feet ✔️A regular and healthy menstrual cycle ✔️Regular bowel movements: 1-3 times a day ✔️Full of energy throughout the day, no dips at 1 or 4pm ✔️No trouble falling asleep and being able to sleep throughout the night. Not waking up at 3am or multiple times during the night.