How long should I exercise if I am trying to heal my hormones, PCOS and metabolism?
When the heart gets pumping during exercise, the body burns glucose in the bloodstream for energy. Now, this supply only lasts for about 30-45 minutes. After that your body needs to find a replacement to keep energy levels up. After about an hour of exercise, cortisol levels increase and stay elevated until you have finished your workout. Elevated cortisol is very catabolic. ➡️ So once your glycogen stores are empty, it turns to stored fat but also tissues like muscle and organs.
Do You Need To Avoid Dairy For PCOS?
Dairy products like milk, cheese and yogurt, are a staple in many people's diets. But can these foods we love so much be making our PCOS worse? Dairy and PCOS is a popular topic in the community. Many women want to know if avoiding dairy is necessary for hormonal balance and reversing PCOS.
When they say 'Just Lose Weight' for PCOS
Weight gain and difficulty losing weight is a symptom of PCOS and the hormone imbalance. It is not the cause. 🙅 Focus on getting to the root cause of your PCOS. Once you have established your type, you are able to create the right treatment approach for you and your PCOS. You will lose weight once you address the cause of your hormone imbalance.
Stay STRONG! Don't let your PCOS symptoms get you down. I know that seems hard to do when you've just been diagnosed with PCOS and have no idea what is happening and what you need to do to reverse the symptoms. I understand living with the symptoms every single day can and will bring you down sometimes. But keep reminding yourself that these symptoms CAN be reversed. You can overcome PCOS. . You can live a symptom free life.💪
The Birth Control Pill and PCOS
🙋♀️When you have just been diagnosed with PCOS, you are often led to believe that the birth control pill is the only solution for PCOS. ⚠️But the pill is not the solution because it doesn't get to the root cause of the hormone imbalance. ❌The 'period' you may be getting every month, is not a real period, it is a pill induced period which is caused as a result of the change in hormones (the placebo week) in week 4.
Eliminate Stress in your Life-Stop These Stress Causing Habits
In episode 62 of the podcast, I speak with Nathan Colonna all about stress and how to eliminate it from your life. . Stress is something we are all exposed to on a pretty much a daily basis. . Now in order to work on lowering our stress levels, we first need to know the stressors we are exposing ourselves to everyday. Nathan also delves into how stress effects the body and the different nutrition and lifestyle habits you can implement into your life to help you reduce stress.
PCOS Diet Mistakes
One of the biggest things to understand is that there is no best diet or standardised approach to treating PCOS. We are all different and there is more than one type of PCOS. So what works for one person may not work for you. You have to get to the root cause of your PCOS and hormone imbalance and address that.
🙋♀️Hands up if you can relate😂 . I think you will agree with me when I say, searching online for information on diet for PCOS can be super overwhelming. Every single food just seems to be bad for PCOS! . But you don't have to avoid every single food said to be bad for PCOS. . There is no best or standardised way of eating for PCOS because we are all different and there are multiple types of PCOS.
Dr. Lara Briden: How To Regain and Regulate Your Period #40 - PCOS Oracle
Before I lost my period, I was always like oh HI AGAIN😫. My periods were pretty heavy and painful, so it was never a time to 🎉 and jump up and down. To regain my cycle I had to stop doing a lot of things that put stress on my body 🍽️Ate more regularly & more food in general (because before I lost my period I was so focused on losing weight) 🏋️Reduced my exercise frequency & intensity. 💤Made sleep a priority. Being sleep deprived can increase cortisol levels.
Restoring Metabolic and Hormonal Health
In episode 67 of The PCOS Oracle Podcast, I speak to Meg Langston all about her health and healing journey. Meg openly shares her story and how she restored and continues to support her health and metabolism after years of disordered eating, dieting and over exercising.
Causes of Headaches
⚠️Headaches during the luteal phase are common and this can be due to excess estrogen. Researchers like Selye and Syznt-Gyorgyi found excess estrogen imitates a shock response which increases cortisol. ✔️Solution is to support the production of progesterone to keep estrogen levels under control ⚠️When blood sugar levels fall, the adrenals receive a signal to release hormones to let out glucose. ✔️Eat within 30 mins of waking up, eat every 3-4 hours and combine protein with carbs.
PCOS Periods: Why You Lost it and How to Get it Back
With so much talk about taking the birth control pill when you reach the age of 16 and the desire to reach a lean/low body fat %, we lose sight of how important the menstrual cycle is. You can lose your period for various reasons including ⚠️High levels of stress ⚠️PCOS ⚠️Undereating ⚠️Over-exercising ⚠️Underweight/overweight ⚠️Birth control pill ⚠️Low carb or low fat dieting . You need to identify why you lost it in the first place so you can support your body.
Squat Progression & Variations
Squat progression and variations to keep your workouts interesting! . Chair squats are great if you are a beginner looking to get the form down. . As you progress it's good to include some movements to the squat. 👉Knee jump to squat 👉Roll out squat 👉Side walk squat 👉Jump squat . Highly recommended wall sits! Such a great exercise. Hold for 30 seconds. .