Published March 7, 2024 Did you know there are actually 4 different types of PCOS? Insulin-resistant PCOS, which is by far the most common as 70% of women with PCOS have it Adrenal PCOS Post-birth control PCOS (also called post-pill PCOS) PCOS inflammatory, which is often autoimmune in origin and may start with something like Hashimoto’s Common strategies for insulin-resistant PCOS management, the most common type, include: eat a balanced breakfast within 30 minutes of waking up plan ahead so you don’t skip meals, especially when stressed eat protein throughout the day to keep blood sugar stable include a balance of fat, protein, and carbs in each meal and snack so you’re not eating carbs alone furthermore, choose complex carbs like fruit, whole grains, and root vegetables over simple sugars rather than restricting carbs all together or going full low-carb (which may work for some, if used therapeutically for a short period of time to resensitize cells to insulin), choose complex carbohydrate-rich foods that also contain a healthy serving of fiber, like beans vinegar before meals, either diluted in water or in a salad (try our Glucobitters for extra herbal power) utilize insulin-sensitizing botanicals like gymnema, fenugreek, bitter melon, and cinnamon optimize magnesium, Vitamin D and omega 3 levels lower androgens via stress management and botanicals where appropriate such as saw palmetto, nettle root drink ginger tea, as ginger and cinnamon ALONE have been shown in studies to support FSH & LH levels in women with PCOS nourish mitochondrial function through nutrients like CoQ10 and L-Carnitine eat consistently throughout the day to avoid dips expose your eyes to natural light outside without a window or glass blocking the rays as soon as you wake up and as frequently as possible throughout the day castor oil packs for liver support be mindful of portion size, as practicing portion control alone can help reduce insulin resistance exercise regularly, such as walking for 30 minutes daily (taking walking breaks for more consistent activity can be immensely beneficial even if it’s 10-15 mins here and there) get up and walk around every 1-2 hours when working from home to break up long periods of sitting build muscle mass with resistance training increase soluble fiber intake, especially pressure-cooked beans and colorful veggies avoid high fructose corn syrup as this can contribute to fatty liver and insulin resistance balance your gut microbiome, as a disruption in the bacterial and fungal balance in your gut can cause systemic inflammation that exacerbates insulin resistance Incorporate probiotics and probiotic-rich foods increase omega-3 intake drink green tea instead of coffee if tolerated
4 min read # S3E26 – HOW TO EMBRACE OUR GRIEF TO ACCESS JOY — Dr. Neeta Bhushan on the importance of emotional resilience through life’s relentless hardships
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3 min read # S3E24 – GETTING COMFORTABLE WITH DEATH — Death Doula Caroline Lee dives into the uncomfortable conversation around death and how we can ease the process for us and others