Step One: Discover the Whole30

What is PCOS?

Foods to Include and Avoid in a PCOS Diet – Important Nutrition Facts
Exercie right, not too much try HIIT, high intensity interval training. One of the most common dietary recommendations for PCOS is to control your blood sugar, because insulin resistance and elevated blood sugar play a role in perpetuating PCOS symptoms. I charted my cycle religiously, and to me, I was regular — periods every days. Mainstream advice is to cut out processed carbohydrates including white breads, pasta, potatoes, and cereals. Therefore, it is best to avoid milk, cheese, yogurt, butter and other milk products as much as possible. Then I lost weight cause my primary care doctor said I need too. Go online and research golden milk it's made with turmeric and it's normally drank at bedtime.

Blog Posts

PCOS — Polycystic Ovarian Syndrome

This is what helped them identify regions of genes associated with PCOS. This is a new way of thinking about the biology of PCOS. Doctors plan to use all of this research to identify girls who may be at-risk for developing PCOS and create a medical treatment protocol to cure it. Another interesting study of women with PCOS sought to discover if there is a link to the development of PCOS later life that may be influenced by factors beginning in the womb.

The women were divided into two groups. The groups were categorized by: The women in group 1 had above-average birth weight and were born to obese mothers. The women in group 2 were born after 40 weeks gestation. The conclusion was that events occurring during fetal development may have long-term effects on endocrine function later in life. Insulin Resistance Insulin is a hormone produced in the pancreas and is responsible for signaling cells in the body to function correctly, most importantly to convert glucose to energy and to control their growth.

It also plays a key role in the metabolism of carbohydrates, lipids and proteins. When this happens, higher levels of insulin are needed so that insulin can have the proper effects. At this point, the pancreas must overcompensate, working harder and harder to produce more insulin. Insulin drives glucose into the cells and promotes fat storage that leads to obesity and difficulty losing weight in PCOS. Insulin signals the ovaries to secrete testosterone and inhibit hepatic sex-hormone binding globulin SHBG production which leads to an increased level of circulating testosterone.

This is why many women with PCOS experience acne, facial hair growth and male pattern baldness hirsutism. Excess insulin in the bloodstream also signals the ovaries to release more estrogen which can suppress ovulation, and can lead to excessive irregular periods. Low-grade Inflammation It has also been found that women with PCOS have low-grade inflammation, which may be a cause for insulin resistance.

White blood cells produce substances to fight infection, this is known as inflammatory response. In some predisposed people eating certain foods, or exposure to certain environmental factors may trigger an inflammatory response. When inflammatory response is triggered, white blood cells produce substances that may contribute to insulin resistance and atherosclerosis. When PCOS was first discovered it was named Polycystic Ovarian Syndrome because of the presence of polycystic ovaries seen by ultrasound.

Over time doctors began to realize that PCOS was a complex array of health issues. To date there is a push by doctors to change the name of this condition.

This led to certain criteria that must be recognized to be diagnosed with PCOS, rather than just the presence of polycystic ovaries. In fact some women with PCOS do not have polycystic ovaries. In order to be diagnosed with PCOS the following should be evaluated by your healthcare practitioner: Endometrial Biopsy usually reserved for women 35 and older with menstrual irregularities or complete lack of menses for over 6 months Glucose Tolerance Test Thyroid Panel Blood Lipid Profile.

Are you wondering what your test results mean? Please talk to your doctor in detail about what your test results mean for your fertility. Some doctors may tell you that you have mild PCOS. Women may have some or all of the symptoms of PCOS, and some may have normal menstrual cycles and some may not. Testing is the best way to find out if you have PCOS for sure or not. In very simple terms the hypothalamus produces GnRH gonadotrophin-releasing hormone which signals to the pituitary to produce LH luteinizing hormone and FSH follicle stimulating hormone.

The release of GnRH is pulsatile in women with regular menstrual cycles. The normal pulsatile release of GnRH signals some of the follicles in the ovary to begin maturing and for the ovaries to release estrogen and progesterone.

As the follicles begin maturing they release and increase the hormone estrogen over time. The rising estrogen level signals the pituitary gland to curb the release of FSH. This communication allows for ovulation to occur. In women with PCOS the menstrual cycle follows a different pattern of endocrine function and communication.

In women with PCOS the menstrual cycle starts off irregular, with the hypothalamus releasing GnRH in a higher than normal pulsatile frequency. This allows for increased LH and decreased FSH, which in turn leads to excessive production of the androgens androstenedione and testosterone.

This causes the follicle to only mature some, but not enough to achieve full maturity in order to be released for ovulation.

This also allows for continued increase of estrogen, primarily estrone. The higher levels of androgens and estrogen create a chronic state of low to very low progesterone and anovulatory cycles. Classic polycystic ovaries are a result of chronic anovulation. Endocrine function is imbalanced from the very beginning of the menstrual cycle causing mild to severe hormonal imbalance, depending on the individual. Excessive levels of estrogen may also cause uterine hypertrophy, also known as endometrial hyperplasia.

Unopposed estrogen may cause excessive cell proliferation of the endometrium. The endometrium is the innermost layer of the uterus that is shed during menstruation. Endometrial hyperplasia may cause heavy menstrual bleeding or prolonged bleeding during menstruation. The uterus may become bulky and larger than normal. Endometrial hyperplasia can lead to uterine cancer. Other hormonal medications may be commonly used as well. This is determined by case. Clomid is commonly used for women with PCOS to stimulate the ovaries to ovulate.

Once again the problem we encounter here is that Clomid does not resolve PCOS, though it may help a woman to get pregnant. Ovarian drilling done by laparascopic surgery. This is done with the intent to stimulate ovulation. Long-term treatment with Metformin has been shown to cause malabsorption of vitamin B 12 in some patients.

Before choosing to use this medication, talk to your doctor about the long-term goal and duration of treatment. There are a variety of other medications prescribed depending on the symptoms of PCOS. There are medications for hirsutism or alopecia, weight gain and more. Your doctor can provide you with specific information on medications. It takes at least months of consistent lifestyle and diet changes, along with natural therapies to bring about real change in the body when living with PCOS.

In addition to eating the PCOS diet, supplements have shown to be effective in helping those with PCOS boost their fertility and give birth to healthy babies.

The overall goal with PCOS is to balance blood sugar levels, maintain hormonal balance, promote healthy digestion for improved estrogen metabolism, while also working to promote regular ovulation and menses. Adaptogen herbs are also important, this is because adaptogens increase resistance to mind-body stress and enhance overall vitality and health through non-specific adrenal known as stress glands support.

Herbs and supplements are not meant to be a substitute for dietary and lifestyle changes! If diet and lifestyles changes specific to PCOS are not in place, herbs and supplements cannot aid the body properly!

Whole Food Multivitamin A major part of decreasing the effects of PCOS on your health and preparing the uterine lining is to take a prenatal multivitamin. Making sure your body has all of the nutrients necessary is a lot easier when you are taking a whole food multivitamin. Most foods contain very little chromium, so supplementation may need to be considered.

Calcium and Vitamin D Both calcium and vitamin D play significant roles in the health of many parts of the body. Where PCOS is concerned, calcium protects cardiovascular health. Vitamin D plays a role in glucose metabolism. Studies have shown that people with type 2 diabetes are often deficient in Vitamin D. A small study of 13 women with PCOS showed that 7 out of the 9 who had absent or irregular menstrual cycles, had a return of normal menstrual cycles within two months after being given 50, IU once or twice per week of vitamin D and 1, mg per day of calcium.

This is a marked improvement! Of the 13 women, 5 were shown to be vitamin D deficient. Good food sources of vitamin D are cod liver oil, eggs, salmon, mackerel, tuna and whole fat yogurt or other dairy products. Vitamin D can also be obtained for free by sitting out in the sun for 15 to 20 minutes per day.

Forget using sunscreen because it will actually block the ultraviolet light that is needed to produce Vitamin D. The warm sun helps your skin to create Vitamin D 3 that is then transformed into the active hormone form of Vitamin D by the kidneys and the liver.

Calcium can be found in kale, turnips, collards, mustard greens, kelp and wakame seaweed. Hiziki, a type of seaweed has 10 times more calcium than a glass of milk. Herbs and supplements that promote hormonal balance and support regular ovulation: Eating omega-3 essential fatty acids can help to lose weight, balance hormones, and creates a healthy environment for conception.

Licorice root helps the body to maintain proper hormone production and release. Licorice also supports healthy insulin levels and liver health which is important for women with PCOS. Maca works to balance estrogen and progesterone in the body which may help to encourage a healthy menstrual cycle. Maca is an adaptogen and an incredible fertility superfood. It helps to balance the hormones but does not contain any hormones itself.

It is able to do this by nourishing the endocrine system. There are numerous studies and testimonials of Vitex and its effects on the body. Vitex supports hormonal balance in the body by having an effect on the hypothalamic-pituitary-ovarian axis hormonal feedback loop , correcting the problem at the source.

Tribulus has been found to help encourage regular ovulation in infertile women when used prior to ovulation. This herb has been found to be wonderful in aiding women with menstrual irregularities, improving the timing of the entire menstrual cycle.

Tribulus has also been found to be a nourishing tonic for the female reproductive system as a whole, especially concerning the ovaries. Most clinical trials have found that when White Peony is combined with Licorice Rt. Progesterone cream can help to oppose estrogen dominance that may occur in some women with PCOS.

Through the topical application of progesterone cream one can mimic a natural cycle and help the body to establish its own cycle, including ovulation, once again. DIM balances the hormones and aids in the breakdown of estrogen. Estrogen is a major culprit to many of the fertility issues women face today including PCOS.

Unopposed estrogen has been shown to cause menstrual cycle irregularities and in more advanced cases, endometrial hyperplasia. Removal of excess estrogen is vital to overall hormonal balance in women with PCOS. A pilot study published in by Fertility and Sterility showed cinnamon to greatly reduce insulin resistance in women with PCOS.

Another study suggests cinnamon may also reduce insulin resistance by slowing the movement of food from the stomach to the small intestine. This slows the breakdown of carbohydrates, which is important for people with diabetes and women with PCOS. Gymnema has been used for hundreds of years to reduce high blood sugar. Gymnema blocks the typical paths that sugar molecules take during digestion, delaying the absorption of sugar. It works by stimulating the regeneration of pancreatic cells that produce insulin, which aids in more insulin production; in turn stimulating production of enzymes that help with the uptake of glucose into cells; and then prevents stimulation of the liver to produce more glucose.

Gymnema also appears to have a lipid-lowering effect, which aids in weight loss. Hirsutism and Endometrial Hyperplasia. This herb also helps to reduce endometrial hyperplasia and hormonal acne symptoms. Inflammatory response Because women with PCOS usually have low-grade inflammation constantly present in the body, it is important to support the body by promoting a healthy inflammation response.

Some foods are known to trigger inflammation in the body. If you have food allergies, avoid foods which you are sensitive to because they trigger an inflammatory response. Omega essential fatty acids decrease the risk of inflammation, especially omega-3 and 6. Getting enough essential fatty acids in the diet may help, both through foods you eat and through supplementation.

Systemic Enzyme Therapy or using systemic enzymes is another option. Systemic enzyme blends work as a biological response modifier; working with the bodies own immune defense system to moderate inflammatory response. They also break down the proteins in the blood that cause inflammation. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings.

It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives and their lives in a very permanent fashion.

The physical benefits of the Whole30 are profound. The psychological benefits of the Whole30 may be even more dramatic. Through the program, participants report effectively changing long-standing, unhealthy habits related to food, developing a healthier body image, and a dramatic reduction or elimination of cravings, particularly for sugar and carbohydrates. The words so many Whole30 participants use to describe this place?

We believe that vibrant health and quality of life should be accessible to all, not just those who can afford a personal nutritionist or expensive meal plan.

Since day one, the Whole30 program rules and a huge number of resources have been available for free on our website. Our program will always be free, so that we can help as many people as possible. However, we encourage all of you to explore the roots, goals, and spirit of the program in more detail. What is the Whole30?

How She lost 125 lbs. with PCOS