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My Best Tips For PCOS

Updated: Jul 7

#PCOS is a #metabolic disorder that stands for polycystic ovarian syndrome. It is something I have overcame and reversed for not only myself but many of my clients. It is one of the most mentally and physically draining conditions to deal with. It's important to know that birth control does NOT fix PCOS, it only suppresses it and masks the symptoms which is going to make it worse in the long run.


It usually takes women years to receive a diagnosis but the qualifying factors are 1. absent or irregular periods, 2. #cysts on your #ovaries via an ultrasound or 3. high androgens via bloodwork. You must have at least 2/3 in order to qualify.





The first step I recommend when it comes to PCOS is figuring out what type you have (or if you have multiple). Download the free guide on my website to help you decipher between #inflammatory, #adrenal, #insulin resistant or #postpill PCOS.


The majority of my PCOS clients have insulin resistance (uncontrolled blood sugar) coupled with hypothyroidism. Almost all of them are struggling with low progesterone, stress and a sluggish metabolism. Therefore, the very first thing I will get my clients to do is full #thyroid panel and at the very least progesterone but preferably all sex and adrenal hormones via a DUTCH test. I also will recommend buying a #glucometer here and testing blood glucose throughout the day if I suspect insulin resistance is present.


Thyroid Panel (Blood Test): TSH, Free T4, Free T3, Reverse T3, TPO, TgAb and TSI


Progesterone: Test serum progesterone approximately 5 days after ovulation. Grab my FAM e-book in my shop to figure out when you are ovulating.


Glucose:

1. Test your blood sugar first thing in the morning before food. Optimally this level should be between 82-88 mg/dL (4.55-4.88 mmol/L).


2. Test your blood sugar 1 hour after lunch. This is when your blood sugar should reach its highest point. It tells you how high your meal has made your blood sugar. You shouldn't be eating food that consistently raises your blood sugar over 120 mg/dL (6.66 mmol/L).


3. Test your blood sugar 2 hours after lunch. This tells you how efficient your body is at balancing blood sugar. This level should be less than 120 mg/dL (6.66 mmol/L). The closer to 100, the better.


4. Test your blood sugar 3 hours after lunch. Your glucose level should be back to your fasting level or under 100 mg/dL (5.55 mmol/L). This is a normal healthy response to eating a meal.


5. If your blood sugar has not returned to your fasting level by hour three, continue to test it hourly until you see how long this process takes for your body. A normal response is 3 hours after a meal.


If you notice your blood glucose levels being a little higher than you would like them to be, it's important to work on restoring your metabolism and supporting your minerals so you develop a healthy response to glucose. I have an e-book in my shop all about supporting your metabolism.


Whether you have insulin resistant PCOS or not, I recommend the following in order to help you re-balance your #hormones.


DO:

  • Eat carbs and protein together! Preferably eating all of the macros for both snacks and meals are ideal; protein, #fat and carb. However, fat won't spike blood sugar on its own whereas #protein and #carbs can. When you pair them together, carbs will increase glucose levels and protein will decrease glucose levels so they balance each other out resulting in stable blood sugar. If you eat a healthy fat with carbs it can help slow the absorption of glucose allowing insulin enough time to be produced and shuttle glucose into the cell which will also result in stable blood sugar. The best protein to eat is animal protein which usually contains a good amount of healthy fats anyway.


  • Prioritize strength training and low intensity movement over cardio and HIIT. High intensity training will create cortisol spikes and trigger inflammation especially when you are in an unsupported state like with PCOS. Strength training is less stressful on the body and is way more metabolically supportive.


  • Get to #sleep around 10pm every night! This will give you more time for your liver to properly detoxify as the majority of that happens before midnight. It also will help regulate your #circadianrhythm and prevent that 10pm #cortisol spike.


  • Incorporate some form of magnesium supplementation! I love LifeBlud's magnesium bicarbonate as it is the most natural and bioavailable form out there (discount available through my shop). I also like magnesium glycinate to help #relax before bed, #magnesium malate to help energize in the mornings and/or topical magnesium through bath flakes or lotion. You can get access to all of these through my website's shop.


DON'T:

Cut sugar and carbs- this is your cell's primary source of fuel!

Cut dairy- this is not inflammatory & is actually metabolically supportive

Take #fishoil- these will oxidize when consumed (if not already on the shelf) contributing to inflammation

Focus on #weightloss- weight loss will come naturally after you support your metabolism & balance your hormones

Intermittent fast- #fasting increases stress hormones which we don't need when in a healing state


PCOS is a tricky and exhausting condition to deal with alone. I recommend booking a free consult here to see how I can help you reverse your symptoms for good!


Best,

Katie xx