Losing Weight with PCOS & Why It’s Hard (Dietitian Approved Recommendations + Tips)
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- čas přidán 6. 09. 2024
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In today's video we will be going over the myths and facts about what to eat with PCOS, particularly as it relates to persistent challenges with losing weight.
Thank you to Erin Davis, MS, RDN, CDCES for helping with today's research. Check out Erin's website if you're looking for one on one support for blood sugar management, diabetes, and prediabetes: erindavisrd.com
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DISCLAIMERS
1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs
2) Please use this video (as with all of my review videos) as educational, not as unique recommendations
3) Please be kind in the comments
4) Trigger warning to those with disordered eating tendencies
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I had to hear 'cysters' several times before I got it.
I didn't pick up on it at all 😂
@@sarahharregaard1762 Same, haha! 🤣
Omgosh I kept thinking she was saying sisters. I was like, I've missed a few videos when did she start that? 😂
I've had PCOS since I was a teenager - my diet primarily consists of: produce, oats, rice (including white rice - which we eat with protein and veggies to help the glycemic index!), beans and lentils, chicken/turkey/fish, olive oil, almond milk, unsweetened tea, and an occasional homemade baked good like banana bread or a brownie. I've never been overweight and my A1C has always been good! I just really lean on the hunger crushing combo!
Aww this is amazing feedback for the HCC. So happy for you!
what is produce?
@@Bengisu-dmrproduce means fruits/veggies/herbs that are in the fresh foods section in the grocery store.
Lucky you!
@@tiffanyx8577 yeah! I grow my own when I can and buy from local farmers as much as possible. I've found this helps!
Age 41 now, was dx’d PCOS at age 18, gained weight steadily over the years. I am 5’9” and was 150 lbs at age 18. Exactly 1 year ago I was 308 lbs when I was finally diagnosed with diabetes. Received Mounjaro for a few months (shortage so I am not getting it anymore) and have lost 120 lbs so far through and currently 188. I eat a clean whole food well balanced diet (thanks Abbey) and I work out with my Peloton. I am 100% a different person today than I was July 23, 2023 when I was diagnosed diabetic. I had “dieted” and worked out over the years with very little results.
It makes zero sense to me that insurance doesn’t cover semiglutides for pcos weight loss. So frustrating!!
It does in some countries- I got it (for a limited period though) on insurance in Hong Kong 🇭🇰 - it’s worth trying again as things change… fingers crossed 🤞🏻
Seriously! I have diagnosed PCOS and my dr was going to prescribe a weight loss injection but because all of my blood work came back good my insurance won’t cover it!
I got it for an insulin resistance diagnosis (not PCOS) - there’s a special blood test to do to get the IR diagnosis
@@misslffwhat test for IR is this?
It’s similar to the one pregnant woman do for gestational diabetes- it’s the gross one where you have to drink 16 tsp sugar and test your resting blood sugar over 3 hours - your doctor will know what to ask for!
Thank you for addressing this and being honest about how hard it is. So many people are out there gaslighting people with PCOS telling us "it's just CICO/you must be eating too much/it's not harder to lose weight with PCOS" treating us like we're too stupid to count calories or weigh/measure food correctly. I lost 170 with bariatric surgery in 2019 but the PCOS symptoms eventually came back. Insulin resistance and reactive hypoglycemia led to an 18 pound regain no matter how hard I stuck to the lifestyle changes I'd made. I started Wegovy in April and finally was able to slowly start losing again. Only 10 pounds in the last 3 months. I stalled from the end of May until this week. I began restricting my calories to dangerously low levels to break the stall which did not work and my dietitian had me take a break from calorie counting because of how stressed I was and how disordered my eating was becoming. My stall finally broke when my doctor increased my Wegovy from .25mg to .5. Not because I was eating less than I was when stalled. I am actually eating more, in a healthy calorie deficit and following my dietitian's plan instead of starving myself. The only place I've gotten any support is other PCOS people. The GLP 1 support groups are full of people yelling at PCOS people that we're lying about what we eat.
What is CICO?
I am a girl with PCOS. I am also an athlete and it actually makes you have elevated androgens. PCOS is the reason I have a ton of muscle definition and strength! It's a strength ladies ,not a weakness!! A lot of female Olypmic athletes have it too! I know sometimes it sucks, but I like to see the positives :)
But I don't want any of these strengths 😢
My wife was diagnosed infertile at 19, told was never gonna have kids never had a regular period, pretty much checked off all the symptoms of PCOS BUT yesterday we celebrated my daughters first birthday conceived naturally with herbs remedies. All thanks to God and DOCTOR OKOUROMI.. he is really God sent. ⚛⚛⚛⚛
This is a *_PERFECT_* example of toxic positivity.
There is *_nothing_* positive about PCOS.
It is a sign of serious health problems.
Exercise is why you have definition and strength, not PCOS.
You need help.
@@Hertz2laugh lol yeah it sucks sometimes, but I try to not make my condition define me and what im able to accomplish.
@@Hertz2laughtelling someone they need help because they have a different view on a condition THEY have is crazy. It’s toxic positivity… FOR YOU. not every living being, even with the same condition like PCOS is gonna view their diagnosis with woe and worry. Calm down. If this mindset isn’t for you then it simply isn’t for you. You sound like you wanna stay in the victim mentality instead of mentally improving your situation.
I lost about 140 pounds, I have managed to control all the symptoms, but being on the spectrum, and being a binge eater, this is so hard to keep up, but coming up on 5 years maintaining. This is forever but i am so grateful I "beat" pcos
Good on ya
Reading that gives me hope!!
I had PCOS and endometriosis. Last year I had a hysterectomy, it was the best thing I ever did. I'd had PCOS since I was 16. I was 36 when I finally had a hysterectomy.
Thank you so much for addressing this. I have been in a place where I am not sick enough to be diagnosed with full blown PCOS but have been and am suffering from all the symptoms for over 10 years. Classic chicken and egg problem. I have really been focusing more on lifestyle recently because I have already cut so many foods and calories and tried every conceivable diet and a dietitian said focus on the sleep and stress relief and movement and the rest should follow. I have even been on a med to try and increase my metabolism. I have been telling Drs. for years that I didn`t believe it was just diet and exercise and no one believed me, so I switched Drs and immediately got put on meds and working with a dietitian. My blood tests proved it wasn`t in my head!
Ugh I'm sorry you weren't able to get help sooner!! I hope the meds and dietitian help
I'm so sorry you're going through this! It took me 11 years to get diagnosed...kept getting told it was hypotholamic amennorhea...I'm so glad you got a new doc, a new dietician and got the blood work you needed!
Wow!! Thank you so much!! Could you also make a blog post with all the information? That would be great! Also pleeeaaaase make another PCOS video! :) we need all the information
Gotcha we can do that
@@AbbeysKitchennot OP, different cyster. Thank you!!!
Thank you for this video. So nice to have someone acknowledge the reality of how hard it is to lose weight or maintain a healthy weight with PCOS. I'm 49, walk 3 miles a day, lift weights, vegan, and it's still a struggle. I'd like to lose 20 pounds but I can't eat 1,200 calories a day. Thanks for your information!
Here for you! Hope these tips help
If you eat less than 20g carbohydrates per day, you will lose weight at about 3lbs per month (without needing to exercise).
You do not need to restrict calories to get this fat loss effect.
When you keep the carbs low, you keep the insulin normal and steady.
When you keep the insulin normal and steady, your body automatically starts prioritizing using fat for energy
I am happy to explain more, answer questions, or address concerns.
@@Hertz2laughthis is misinformation full stop. If you’re not burning more calories than you take in you won’t lose weight.
Also keto doesn’t work for everyone, I tried it and gained weight. Your one size fits all approach might work for other people but PCOS is a medical condition that can’t be fixed by your weird fad diet
@@Hertz2laughI totally agree with your message. I'm 48. Have hashimoto for many years and sp my weight slowly (and sometimes fast) climb up to the extend of joint pain and frequent misalignment . Loved my bread (u bake myself) and some sweets with tea and coffee. And i don't like exercise. I prefer long walks and hiking. Decided to do clean keto starting February. Nothing packaged. No grains apart occasional high carb day (I'll go to all you can eat sushi). No seed oils. No legumes. No soy (because of hashimoto). No sugar, but I do eat some berries. Upted my meat intake to be my main food. Some veggies, but not too much (i try to avoid high oxalates and lectins). Included fasting days at the beginning of my menstrual period. Usually 36h fast. Lost over 30lb , back to size 4 clothes. Have consistent high energy and good mood. Reversed fatty liver (both blood test and sonogram results confirmed it). Doctor reduced my thyroid meds. For the first time this spring I didn't suffer from severe seasonal allergy. Didn't need trips to chiropractor to fix dislocated joints. Strangely don't miss any foods I stopped eating. I am now convinced our food desires are not our own, but come from our microbiome. When we change how we eat, the gut microbes change as well. Zero cravings. Blueberries and strawberries taste super sweet to me now and satisfy my sweet tooth. Added bonus. I couldn't tolerate dairy for many years. After cutting gluten and other crap, I can enjoy brie with fruits frequently with no unpleasant side effects. Food is truly the medicine if its the right kind of food.
Wanted to add. Since I have full fasting days (water and black coffee if needed only), I don't restrict or count calories at all on the eating days. I eat to full satiation. Some days I do intermittent fasting if I feel low appetite. Some days I eat what feels like from early morning hours to bedtime. I just go with it. When feel hungry, I always start with 4 eggs, or other animal protein if it's afternoon already. The longest fast I do is 72 hours. Always finish it with homemade bone broth and then light clean food.
Most important, be kind and patient with yourself. Some weeks weight would stay the same. Then suddenly drops. Then stays the same again. It's all good. This way your skin can adjust to weight loss and doesn't look droopy or overstretched.
I'm a type 1 diabetic with PCOS and have done hours of online research into weight loss with no actually helpful info. This was the first time I've learned something new about PCOS! I'll look into those supplements and further into AGEs. Thank you so much, I really enjoy and benefit from your content 😊
Your channel has been instrumental in my PCOS and insulin resistance journey. Much lighter and happier and more energetic from following your ideas!
I have pcos. For the past 4 months, I have been intermittent fasting for 14-16 hours a day, cycling my calories between 1450-1700 a day, walking 6k-12k steps a day, working out with weights 3x a week and in 4 months, I've only lost 8lbs and I'm technically 30lbs overweight for my height. It's the most frustrating and upsetting thing. To put in sooo much effort and get sooo little results. I eat high protein, lower carbs, but not 'low carb'. I take inositol and berberine daily as well. Pcos is a very very real enemy and I wish I could defeat it.
Don’t have pcos but it’s good to learn about it and how much of a struggle this can be for women ❤
Inositol changed the quality of my life with PCOS. I'm so happy you mentioned it. I wish I had known about it before my OB prescribed Clomid for infertility.
I’m curious Abbey what you think about inositol for post menopausal women. My endocrinologist recommended it and I took it for a while but it didn’t seem to make a difference to my blood sugar so I stopped it and I forgot to ask her last time because she was so thrilled with my blood work (as was I).
Which one do you recommend?
@@lea8532 I've had really good luck with Ovasitol. As long as whatever you get has the 40:1 ratio of myo-inositol to D-chiro-inositol that's really all that matters. Theologix sells Ovasitol, if you decide to get that make sure you Google for a PCR and Discount code!
I really appreciate the screenshots of the study abstracts as you were talking!! Thank you for providing such specific, useful information!!
Unfortunately nobody warns young women that PCOS can go out of control again in your 40s due to more severe IR. I have used these strategies for 20 years, but now that I am in my 40s my IR has gotten way worse. The only thing that has helped me Ozempic but it has given me bad depression so that's not good.
My gyn told me a few months ago that I just need to lose weight and my pcos symptoms will go away. Well, im 25 pounds down now and my hornones are more screwed up than ever before and i havent had a real period since i started my journey...
Omg I’d be so happy if I never had a real period!
I’ve had over 34 years of hemorrhaging.
That sucks - but I'll say mine isn't something to long for either. Whenever I do get my period it hurts to the point where I sit on the floor throwing up all day 😅
Thank you for such an informative video. I would LOVE one explaining more about AGEs compounds, what they are and how to lower them through cooking methods etc.
AGEs are related to sugar.
The more sugar molecules you have in your body, the more likely the chance that they damage your cells.
It can get way more complicated than that, but that is the basic principle.
This is why low-carb diets are so effective at reducing inflammation, and AGEs.
Low carb = low sugar = low glycation = low AGEs.
vids like these are why i adore Abbey 💛
Thank you for this video, internet is full of gymbros trying to do their gymrats math on women with pcos and pcos groups are full of people recommending overly restrictive diets without scientific basis. Mananging this condition is a marathon after all, not a sprint.
Damn, girl. Thanks for this video. I have PCOS and went vegan for 6 weeks and actually lost weight and felt a million times better. Had all kinds of beautiful carbs: potatoes😍, rice, oatmeal, chickpea pasta. I’m so stupid to have stopped it😂
I’m vegan and had no idea it could have actually been helping my pcos!
Waited so long for this PCOS video. Thank you so much Abbey!
I am so grateful you did this video.I’ve been suffering from PCOS since I was 15 years old, I’m 45 now. It’s such a relief knowing it’s a medical issues and not my lack of will power. 😖
Hey Abby. I was wondering if you could please do an episode on Adrenal PCOS. It’s a really common subtype that doesn’t garner as much serious attention. There are even fewer double-blind studies on Adrenal PCOS compared to the ovarian subtype. Myo-inositol and D-Chiro inositol don’t seem to be as effective for women with Adrenal PCOS, likely due to the fact that inositol seems to alleviate hormone imbalances driven by the ovarian subtype, while Adrenal PCOS is due to adrenal hyperactivity, which drives DHEAS, cortisol, adrenalines, etc. I would love to learn more about why insulin resistance is still a common feature of Adrenal PCOS and why the “PCOS diet” is still incredibly vital to its treatment protocol. I’m always wondering if it’s a chicken/egg problem…did my PCOS develop due to unnoticed insulin resistance, or something that sparked adrenal hyperactivity? And honestly, you do SUCH an incredible job of explaining the broad PCOS characteristics and symptoms, and I would love to see a focus on the adrenal subtype.
Thank for you all that you do :).
I’m so glad that you have made a video about this! I have had Fibro cystic breast disease which is similar to PCOS and has similar symptoms. I’ve been looking for resources on it for years and years and have not been able to find hardly anybody who talks about it. PCOS has become huge in the social media space now with more people being diagnosed with it. I think that this is such great information and I’m so glad you don’t just list the negative things about PCOS but you list the things that could be helpful to manage it.
Thank you Abbey! This was PCOS update gold and a thorough reality check for me to get my work-life balance in order. Wow! I'm tired....❤
This is SO helpful! I have PCOS and am allergic to dairy, gluten, eggs, and peanuts, so the normal PCOS diets end up being even more restricting 😬 You make it easier to see my options!
Oh no! I don't know if this is helpful to you, but a friend with gluten, egg, dairy issues found it was just chicken eggs and they can actually eat duck and quail eggs. Game changer. :v
@@stephanieok5365 I will have to see! Thank you ♥️
Will there be a blog post on this topic? I’d love to have this in writing, too!
This was so great!! Would love more pcos content from you.
This is so helpful. As someone with PCOS, I actually *gain* weight when I'm focusing on making healthier lifestyle choices. So I appreciate the idea of looking at weight loss as a potential side effect and not the main goal, because it feels incredibly frustrating.
Same
I always appreciate your videos on PCOS. Even though you’ve shared some of the information before, it’s nice to have newer videos about it as a refreshment and reminder of the things that I may have forgotten since your last video on PCOS.
Thank you so much for this. Just having some concrete things to focus on helps.
Of course! All about those actionable tips
Hi Abbey! Can you discuss about lifestyle and diet recommendations for lean PCOS? There are not many people discussing it as the cases are rather rare. Thank you :)
1) Eat less than 20g carbohydrates per day (carbs skyrocket insulin which is like pouring gasoline onto your PCOS fire)
2) Do anything you can to improve your sleep
3) Do anything you can to relax (yoga, meditation, walking, praying, singing, etc)
Whether you have lean PCOS or not doesn't matter much because in both cases you are going to find elevated insulin at the root.
Once you get your elevated insulin levels normal and steady, you will see your PCOS reverse over time.
The longer you keep your insulin normal and steady (vs elevated and spiking), the more your PCOS symptoms will reverse.
The number one source of elevated insulin is excessive dietary carbohydrate intake.
Modern diets have *_extreme_* amounts of carbohydrates in them.
We're talking well over 50g carbs per day.
Carbs are literally just chains of sugar molecules.
When you eat them, it spikes your blood sugar which spikes your insulin which causes PCOS symptoms.
Test your insulin levels with a fasting insulin test.
If your results come back over 6 uU/mL, you have elevated insulin.
I am happy to explain more, answer questions, or address concerns.
@@Hertz2laugh first of all, thanks for your tips! i’ve been diagnosed with pcos 5 years ago. since then, i’ve been on a low carb diet, hoping i could get my period back monthly. but to no avail, they don’t come unless i consume pills prescribed by my gynae.
and then one day i came across this video by natasha, backed by a certified dietician. they explained that women need carbs in their diet to get their period back. so i’m really torn whether i should consume carbs or not.
here’s the video link:
czcams.com/video/piN_arPiRKE/video.htmlsi=UTCrON7RtrATKiHj
Is love it if you could make a video on binge eating / losing weight with adhd and autism
I was diagnosed with PCOS when I was 16, and I am 24 now. In the past 3 years I have gradually lost about 115 pounds (started at 265 lbs and now at about 150 lbs). Most of it has included exercise and lifestyle changes, but diet has been huge for me. I still enjoy some of the foods I used to love, but in moderation and in a generally balanced way. My acne and painful periods are no longer, and my cycle is regulated now, but I am still dealing with significant hair loss after all these years. It really is a struggle, and I don't see the hair thinning getting any better, but I have at least been able to maintain my weight and diet well! Not all hope is lost, and if you're struggling with anything similar it's going to be okay
This is super helpful. My PCOS interacts with other conditions that I have and being able to implement small changes to start breaking the cycle is really useful.
thank you so much, as a PCOS girlie the amount of information (especially misinformation) can be so overwhelming sometimes and is hard to navigate!! I so appreciate the evidence backed science you shared 🫶🏻
Thank you so much ♥️ I’ve been waiting for this video since you mentioned it a few months back! You are one of the few food related content creators I trust and I’m sometimes so confused about my pcos because of all the conflicting things being said online.
I have pcos, Insulin resistant the hormonal acne started last year on my face and those hairs growing on my chin and upper lip so thick I am obese too and now my hair it's starting to fall or get thin this is horrible I feel horrible also I have anxiety and depression so😢😢 I am going to a doctor next week
Thank you, Abbey! This is exactly what I needed to hear!
Great video! Was wondering if you’d consider making a video about your opinion on the current protein RDA?
I wish I could send this video to my doctors. I had a PCP that mentioned bariatric surgery every time I saw him and when I told him I have PCOS he said that’s just an excuse and it means nothing. My cardiologist keeps telling me “you need to eat less, sweetie.” I keep telling him I actually have to eat more in order to lose weight. He said “that makes no sense, sweetie.” I barely eat as it is, which is why I’m not losing weight. There’s no way I could eat any less. The endocrinologist I went to, which I was referred to for possible Cushing disease, assumed I had diabetes, which I didn’t, although interestingly when I did my blood work at his office I suddenly had diabetes. They put me on ozempic which did nothing and then Rybelsus which gave me horrible heartburn and at my follow up appt they said I had GAINED 6 lbs. I told them it’s because I couldn’t eat due to pain from the heartburn. They said the point of the ozempic/Rybelsus is to decrease your appetite so you don’t eat and then will lose weight. I had told them I don’t lose weight unless I eat more and they told me no, that’s not true. Well I guess I showed them it’s true for me when I gained that 6 lbs. 😂
Why don’t these doctors understand how metabolism works, and why aren’t they knowledgeable about PCOS?? I was diagnosed when I was 19 and told most doctors don’t know much about it but it’s gaining traction. That was 28 years ago… 😒
What if you have PCOS and also dont have a gallbladder? It greatly reduces what I can eat because my body cant process high protein/high fat. The only way I can lose weight is basically starving myself and drinking lots of water so I dont get nauseous. But then not eating gives me migraines, insomnia, and major emotional drain from being sad or angry all day because I cant eat anything - all I can do is go workout which honestly, makes me gain more weight.
Lost excess weight by eating real foods, kept it off for years (and always will in the future) and it did zero for my pcos symptoms. I am healthier sure, but my symptoms are the same.
Inositol and Metformin do nothing .. been on for 3 years. Pcos is very depressing.
I’d love to see a video about thin women with PCOS. I have PCOS, and significantly elevated androgen, but no insulin resistance (I actually often have low blood sugar)
I wonder if it has anything to do with my ED. But even before then, I never overweight with PCOS.
same with me, you are not alone!
Low blood sugar can actually come with insulin resistance as the over secretion of insulin can result in lowering blood glucose too much. The best thing to do is to get fasting insulin tested and see where that leaves you. Also, for many of us, being lean with PCOS is not a long term thing. Weight gain can happen as IR worsens with age.
I've been at least slightly overweight since I hit puberty, thanks to both PCOS and endometriosis (yeah, it's not fun; every two weeks it sucks to be alive, it hurts so bad). I was an extremely active girl, when I wasn't ill (which was fairly often, I'll admit). I did swimming, biking, running, dance (taught myself ballet and my mom was an exhibition ballroom dancer), rock climbing, yoga, Pilates. And I lived on farmland for most of my life, so taking care of animals, gardens, and house work were other things I did to stay active. I did this on an almost daily basis (some of these things I still did when I was sick). Yet I was never at an ideal weight in my teens, or in my adult years. I was even considered pre-anorexic as a teenager because I stopped eating and still had a bit of a tummy!
I just turned 30 this year and I'm not the biggest I've ever been anymore (thankfully), but that's mostly because of having two surgeries and radiation treatment for breast cancer (just finished, and am cancer free now!). I hardly eat anything now because I have so little appetite, and what I have been eating are easy meals (canned ravioli, spaghettios, ramen, cereal, small microwave meals, etc.).
Now that I'm feeling better, I will be taking this advice and implementing lifestyle changes to hopefully start seeing results later down the line. Thank you so much, Abby Sharp, for providing these resources to people like me, who despite all the exercise and healthy eating I've done, haven't been able to figure out why I still have a large stomach.
You are such an inspiration!! Also congrats on your recovery :>. I started my period at 10 and had horrible cramps. Upon further investigation (going to at least 4 gynecologists) I was diagnosed with possible endometriosis and the doctor said that surgery would have to be done in order for them to find out for sure (not possible because I was a minor). So I was put on the pill, and then two years after that I was diagnosed with genetic non-insulin resisting PCOS and switched to the patch. I feel like being diagnosed with these so early made me spiral into some sort of disordered eating but I was just a tiny bit overweight because I was so short (5'0). I'm still on the patch but it kinda sucks because if I'm late by a day I bleed for like 26! I'm currently 14 and I know life will get better! You are so awesome!!!
This is probably an endocrinologist question, how is the balance of hormone levels managed for PCOS? While I've heard PCOS has elevated androgen or testosterone, i think i remember that sometimes increasing testosterone has a positive impact on symptoms in some folks. It's not that there's too much testosterone but the amount or ratio needs to be either higher or lower to be in zones that work for folks. I really wish i could remember where i read that. It seemed to be an incidental discovery in trans men with PCOS. 🤔
Insulin.
Insulin is the critical hormone related to PCOS.
It's safe to say that PCOS is basically just the result of chronic elevated insulin.
The longer you keep your insulin levels elevated, the more PCOS symptoms you will develop.
Anyone with PCOS can confirm this.
Just take a fasting insulin test.
If you results come back over 6 uU/mL, you have elevated insulin.
If it is anywhere near 20 uU/mL, then you are extremely likely to have serious insulin resistance.
You can also take an ADIPO-IR test to calculate how insulin resistant you are.
Anyway, it is the elevated insulin that causes the imbalance of testosterone and estrogens.
Once a female's insulin levels get high enough, they become less and less able to convert there testosterone into estrogens.
This results in elevated testosterone, and lower estrogens.
There is more to it, but that is the basics.
Gotta' keep that insulin normal and steady.
Best ways to do that:
1) Eat less than 20g carbohydrates per day (carbs skyrocket insulin)
2) Do anything you can to improve your sleep
3) Do anything you can to relax (yoga, meditation, walking, praying, singing, etc)
@@Hertz2laugh this is going to sound silly to anyone already dealing with insulin resistance but I didn't even know insulin was a hormone. It makes sense when I hear it out loud since hormones regulate things and blood sugar is a thing that is regulated. Previously I only thought about thyroids, estrogen, progesterone, androgen, and testosterone. 👀
@@stephanieok5365 Hey, I am right there with you.
I was made aware of this only about four years ago. Went decades without ever "putting the pieces together."
But once you see it, you can't unsee it.
Insulin is one of the most dominant hormones in the human body; it might not be the "CEO," but it is right up there in terms of managing other hormones.
You can basically never go wrong choosing to focus on bringing insulin into a healthy range.
The two tests you want are:
• Fasting insulin
• ADIPO-IR
F.I. shows your baseline insulin levels
→ over 6 uU/mL is not good.
A.-I.R. shows how insulin resistant you are
→ Anything over 2 is not good
Three main sources of elevated insulin are:
1) Dietary carbohydrates
2) Poor sleep
3) Elevated cortisol and adrenaline (a.k.a. "stress")
Anyway, look into insulin and the various roles it plays if you want to have your mind blown.
Having insulin problems is no joke.
@@Hertz2laughTHIS.
I have pcos and hypothyroid and gained 25 kg/50 pounds almost in 2 years.
I have started to workout and eat normal homemade food (cooked in mustard oil) along with increasing my protein and one fruit a day, also take whey, milk, curd and cottage cheese (any of these everyday) and white rice boiled and drained every day and roti (indian whole wheat flatbread) with ghee made at home. I have lost 10 pounds in almost 7-8 months. It is very slow but I am okay with it as I feel so much better now my periods are regular and with minimum pain and less cravings and no mood swings feeling like crying or the feeling of sleep whole day. Also no more acne for me (i also use retin A 0.025% + thyroxin 25 mcg). I am happy gaining strength muscle mass and more energy in daily life.
Sleeping on time and waking up early has helped a lot too. My skin has become really good and my hairfall has stopped too.
My wife was diagnosed infertile at 19, told was never gonna have kids never had a regular period, pretty much checked off all the symptoms of PCOS BUT yesterday we celebrated my daughters first birthday conceived naturally with herbs remedies. All thanks to God and DOCTOR OKOUROMI.. he is really God sent. ⚛⚛⚛⚛
Since having my c section I’ve developed symptoms of PCOS that my ob blames on my weight. I’ve lost 75 lbs and am in the best shape I’ve ever been in. I started taking inositol and those symptoms have now subsided. It’s really amazing!
Your videos are just the best 😀 informational and hilarious....genius !
A lot of this sounds like trying to lose weight while breastfeeding, at least in my experience. Now nursing my second baby, I’ve been trying to lose the weight from my first baby for 2.5 years! I’m starting to make progress by upping protein and fiber and basically focusing on eating HCC’s and strength training, but I feel like it’s a hard code to crack and there’s not enough content on it out there!!
Thank you for this video. As someone with PCOS it’s often hard to hear positive feedback from the health/fitness side if social media. I’ve seen a creator that was generally positive, be disgusting towards a woman who also had PCOS and diabetes and ended up taking medication which aided in her weight loss. People often don’t believe us when we say we eat a certain amount or any of the health issues that are related. I recently started medication and already loss 7lbs in a week with my same diet and lifestyle. I will take in some of this information as well to help improve my condition.
Hi Abbey, I hope you'll have to time to reply; how important do you think it is to have a supplement that incorporates d-chiro-inositol in with myo-inositol? I've read some research and good results seem to be achieved with myo-inositol alone, but there are also studies that prove that s supplement with both forms would be beneficial. The kind with both is a lot more expensive (at least where I live) so I was wondering if you had any insights as to how much extra benefit the d-chiro truly brings to the table.
I'm not sure how helpful this would be, but I'd love to see a video (or if anyone in the comments knows any resources) to any kinds of foods that are similar to avocado, especially in the healthy fats department. I'm allergic to avocado, and I work in a nut-free school, so my healthy fat options for every meal/snack except dinner are pretty limited :/
Abby - what to do when your body doesn't properly process plant proteins? My blood protein tanked when I did a plant-forward diet. Went back to eating animal protein daily, and it's barely nudging upward, almost a year later.
Try a meat-based elimination diet for just 90 days.
I did it.
Changed my life.
I am happy to explain more, answer question, or address concerns.
Changed.
My.
Life.
@@Hertz2laugh Do you have a degree in something like nutrition, medicine, biology?
I am deficient in protein. I fail to see how eliminating the only thing that provides me with marginally "sufficient" protein is going to help.
Did you actually read my entire question? While I didn't fully eliminate meat, I did reduce consumption to once a week. My blood protein was well within "malnourished" parameters. By reintroducing animal protein, I have managed to bring it back out of malnourishment. Barely. It has taken more than a year.
Your personal experience is beside the point. It is inappropriate, and potentially harmful, therefore unwanted.
I asked my question of Abbey. If she and/or her team choose to answer, the I will consider myself blessed with the wisdom of actual knowledge and wisdom that has been gained from education and experience. If not, then I will continue to muddle along as best I can.
Advice from you, without any sort of credentials being put forward, is not welcome.
Thank you.
i think i have this issue too. i always felt like i was on death’s door anytime i tried to be vegetarian or vegan, and i felt a million times better when i started eating meat again. i wish i didn’t have to eat it, i don’t want to eat it but its like my body doesn’t process plant based protein at all
Great video! Thank you
How would one know if they have non-celiac gluten intolerance? Would there still be symptoms?
I went gluten/dairy free for a bit and was able to get my cycle back on track, lose some extra weight I’d gained, and get pregnant. However, now I’m wondering if it was just like you said-I was eating less pastries and processed food too🤔I don’t need to be fertile anymore, but I’d like to eat well for the sake of health without giving up food I enjoy if I don’t need to!😅
What you might try is isolating each variable. Maybe for a few weeks keep a journal of how you feel a few hours after eating and your BM habits. Then for two weeks cut out only gluten (still eat dairy). Keep up the journaling. Then bring back gluten, and continue journaling. Then do the same for dairy. I am non-celiac gluten intolerant as well as dairy intolerant and I can distinctly remember the bloating and embarrassing noises my stomach would make after eating pizza in high school (before I went gluten free and dairy free).
For me, the benefits of being less bloated and not having loud stomach noises outweigh the (significant) cons of social difficulties, expensive groceries and limited spontaneity. But for some people the pros don't outweigh the cons and it's totally understandable if you decide that being gluten free and/or dairy free is not for you! I hope that helps!
@@evercuriousmichelle yes that’s helpful! thank you! so you saw symptoms when doing both separate eliminations?
@@lineyloveslacquer I took a blood test that, in hindsight, maybe wasn't fully accurate and I may have been charged too much for it. So I didn't do it the way I recommend, but my mom did and that seemed to help her figure out which were problems for her!
Thanks I never knew for years that I had PCOS, it explains a lot but I am so confused navigating info out there (even as a healthcare professional myself). I notice there are a lot of swindlers out there trying to make a buck on folks like me by selling their gimicky products. I just want to manage my symptoms, but because I am not overweight (used to be) and not trying to get pregnant I am not taken seriously by doctors.
If there's one thing I've learned in my journey with PCOS, it's that whatever you gained weight, 1 pound or 10 or 100, never starve yourself! It just starts a terrible cycle of restriction and then bingeing. Personally I just tend do be more active. I am still recovering from the years of restriction, where I'd have 1000-1200 calories a day. Now I'm at about 2000 calories, some days more and some days less. I walk about 15000 steps a day. (Might seem a lot, but once you start and add up to the steps gradually, it seems like a natural thing to you. You simply build a habit of being more active).I do bodyweight workout at home 3-4 times a week. My goal is not to just see my weight drop on the scale. It's how I feel and also getting my period back which I've been struggling to do. My lab results were just fine. My acne has decreased and also my excess hair growth. I don't know what else should I do to get it back. Contraceptive pills have been advised to me but I have a bad experience with them. They just make me feel miserable. Physically and mentally.
Thank you for using inclusive language ❤️❤️
I’m surprised Abby hasn’t done a video on Ayurvedic lifestyle (note lifestyle which goes beyond just diet) to reduce and ultimately eliminate PCOS and many bowel/digestion related issues.
Where were you 40 years ago? I finally understand my PCOS now! I am an overweight 66 year old and still having trouble losing weight. Any suggestions? Please help!!
What about girls with endometriosis? Is that similar with pcos
All doctors ever say is just lose weight with PCOS. When i got pregnant and was diagnosed with GD, i found the diet incredibly easy and not restrictive compared to how i normally ate, which was actually pretty confronting because i believed i had a healthy relationship with food prior to pregnancy. I also lost weight throughout pregnancy and the dietician i saw said there was some research about low gi diets and having a balanced carb load through the day being helpful for pcos
HA is often misdiagnosed as PCOS. SOOO often!!
Question: is there a recommended amount of animal protein to consume and how much to replace with plant protien?
What I want to know is can you tell you gave PCOS if youre on the pill?
I never had issues with periods before but went on the pill many years ago for amenorrhea. Have been taking it ever since and i hate being forced to have a period each month so its been good.
However the one time i went off it for 2 years and got a copper IUD it ruined my life. I had severely heavy periods and breast pain literally half the time even when I wasnt bleeding. So half the month (and subsequently half the year) my boobs were painful, swollen and tender.
Ive been fatigued for so so long. Everyone blames the fact that I workout a lot but Ive been super active my whole life.
Also a bunch of my hair fell out a while ago and am only now getting it under control with red light therapy and other vitamin supplements.
Also should mention I have anemia and its genetic and I cant get rid of it (thalassemia). I have been tested many times for hypothyroid and they keep saying I dont have it even though I have 90% of symptoms
Im so confused!!!
To my knowledge you cannot get PCOS by using medication. Nor is there any pill one can take to cure PCOS. Unfortunately, you can only manage PCOS. If you believe you have PCOS I recommend meeting with your gynecologist to get tested.
I don't know the answer to your question for sure about birth control, but the diagnostic tests for PCOS would be urine/blood tests and an ultrasound of your ovaries and reproductive organs. They're looking for increased testosterone, signs of insulin resistance and visible cysts on your ovaries - really just a combo of a variety of markers, doesn't have to be all. Find a good doctor that is well versed in PCOS and request testing. My obgyn helped me so much. I hope you find some relief for the symptoms you are experiencing.
I've been on birth control since I was 17 for significant acne, I'm 33 and still on birth control and still have acne. I have pretty dense hair to begin with but I do have relatively thinner hair at the top front of my head and an unfortunate 5 head. I've got some belly fat and always have, I have just embraced that I will never have a flat stomach. For the past 10 years or so I've been steadily gaining weight but have recently managed to lose a few pounds, my BMI is just below the 27 cutoff for overweight. I sometimes wonder if I have PCOS but because I've been on birth control so long I worry I will get dismissed. No doctor has ever mentioned it so maybe I just have terrible acne genetics and it has nothing to do with PCOS... I wish it was something I could get tested for though! I might see what my doctor says... I didn't realize a blood test could be one of the indicators!
I was diagnosed with PCOS when I was 16, a year after my period started. I have always been told that PCOS is a fat girls disease by many in the medical field. The thing is that I was thin when diagnosed, 6 foot tall but 60kg/132lb. I do not have gluten or dairy due to diagnosed food allergies.
I’m a t1 diabetic, celiac, pcos, hashimotos, and vegetarian with low dairy…it literally feel impossible to eat anything or make any impact on my health. I eat mostly low processed foods and always feel hungry and no movement on the scale :(
I have had PCOS since my teenage years. I am at an ideal weight 5´ at 110lbs. But my belly bet is scary. I was a long distance runner, now just doing short distance, did weight, but it just never goes away
Hello I'm writing from Calgary AB Canada 🇨🇦, I Thank God for directing me to Dr okouromi on CZcams who sent me herbal supplements and cured me from (PCOS) with his herbs in less than 3 weeks. 🥰😍😍🥰😍
Interesting! And could you make a similar video about safe weight loss and breastfeeding (incl. extended breastfeeding)??
Would love to hear your prespective on the potential role of mirco-dosing GLP-1 agonists for PCOS insulin resistance treatment & fat loss - from a desperate fellow cyster ♡
thank you so much for this video Abby! I feel like there's so much information on the internet about pcos where I'm always worried whether it's true or not. So watching this video helped me so much because I know how much you focus on everything being research based and of course you are a professional who we can trust! Just a quick question: Is there a certain protein powder that you would recommend? I'm kind of new to all of this so I have no idea which ones are good and which ones aren't. Once again: Thank you so much for this informative video!❤
Of course!! There's sooo many pcos myths out there so happy to share some evidence-based info. I recently launched my own protein powder if you're looking for one! neuetheory.com
I didn't want to listen to you on your pcos/hunger crushing combo tips when I was in the woods. Not that I'm outa there (thanks to glp1) I see what your saying. This medication has quited the food noise and understanding on how foods effect our metabolic worlds.
I now..see what your saying. Protein and fiber are key. Eliminating high inflammation food. Eating enough calories are also key. Stop with all the choolate and sweets. But its so so hardwhen you have this issue.
But so unfortunate this creates just crazy insulin resistance. I really feel like this medication is key for these women. Im on a small dose and im seeing how eating more, eating fiber and protein, and good activity, +++ really changes the game.
Why isn't this medication studied more for women with pcos?! We should start that conversation.
Feeling so much gratitude to not have this disease. Losing weight is hard enough as is.
I have pcos and i always have like alottt of water retention specially in my breast it resolves eventually but is there any solution to make it resolves quicker
Hello I'm writing from Calgary AB Canada 🇨🇦, I Thank God for directing me to Dr okouromi on CZcams who sent me herbal supplements and cured me from (PCOS) with his herbs in less than 3 weeks. 😍🥰🥰😍🥰
I think video like this are so important, and love that you have taken a more rounded approach when compared to your early days. It would also be nice if you still included content for your viewers that are not trying to loose weight. Either way though I love your channel & will always show my support
So helpful!!
Can inositol be used for endometriosis?
How do you know if u have a gluten intolerance?
Can you make a video on fat loss for diabetics please
Pcos seem to b a struggle for scrawny folk too and then we have the opposite. Gaining weight is atrociously difficult. I think a lot of us have issues w food bc if we eat things around us we get symptoms. And it’s difficult to change a diet opposite to our culture and the people around us as food is a social activity so not only is it us trying new things but hoping the people around us will try with us!. Pcos is also common in adhd and autism believe it or not! So, we have executive functioning to work through in meal planning, we have “same foods” that are probably harming us etc. anyways! I was a scrawny pcos then I was able to gain weight after 3 years of trying and my diet in this process became more lenient so I’m here bc I want to keep the weight ON but loose the inflammation.
Abby can you please do a video about loose weight with diabetes.
A proper, whole food ketogenic diet will put PCOS into full remission for most people. After you have healed, transition to a whole food diet that includes meat, fish, dairy, eggs, healthy fats, veg and fruit. Leave the processed grains, sugar and unhealthy fats behind. They don''t serve any purpose if you are prone to chronic illness.
Whats funny is you promoted the coffee but that makes my pcos symptoms worse and another youtuber/dietician indicates to cut off coffee. Do you have/had pcos?
Do you know if black tea is bad for PCOS?
I needed this just gained back the weight I lost most of it ...
Don't have pcos, but I had large fibroids and had thyroid cancer and MAN weight loss is tough...my insulin and cholesterol have been bad too. Uggg
8:14 Tips start here.
Can you please provide the list of supplements you mentioned. I don’t like how you didn’t leave a list in the show notes.
Thanks!
Honestly i still didn't get the explanation maybe some ideas of how to eat in a day 😅
Can we talk about dark hidden sides of PCOS connected with high testosterone? It’s not just growing more body hair or having acne. In my case my all body became more anatomically masculine and it is so hard to accept!Because diet can’t change that :(
I’ve take saw palmetto and it helps with testosterone side effects namely hair loss.
Easy to bulk up with muscle, true. No hip flare, true. Easy to gain belly fat, so true.
I've been dx'd for 35 years. I've never gotten any good advice from anyone regarding diet, exercise, or anything else. I have had to do my own research. I've also had to advise medical care providers of the latest research.
My best help has been to follow dietary guidelines for type 2 diabetes.
Diet can change it.
You can see massive changes in three to six months with just diet alone.
The key is to eat in a way that keeps your insulin hormones normal and steady instead of keeping them elevated all the time.
You have high testosterone because you have high insulin.
You can confirm your high insulin with a test.
→ If your results are over 6 uU/mL, you have elevated insulin.
Once you are keeping your insulin down in a nornal range, the testosterone will go back to normal.
There are three basic macro nutrients:
1) Fat
2) Protein
3) Carbohydrates
Each of these macro nutrients raises insulin by a different amount:
1) Fat → virtually no insulin increase
2) Protein → low to moderate insulin increase
3) Carbohydrates → *_VERY_* high insulin increase
So, if you want to lower your testosterone, you have to fix your insulin.
If you want to lower your insulin, you have to lower your carbohydrate intake.
Eating less than 20g carbs/day will result in your insulin levels returning to normal levels within 90 days.
Testosterone levels will automatically begin to lower back to a healthy range once the "pressure" from high insulin is relieved.
✅ *Eat these foods - no limit* ✅
• Meat (unprocessed) 🍖🍗🥩🥓
• Sea food (unprocessed) 🐟🦀🦞🦐
• Eggs 🥚🍳
• Butter/Ghee 🧈
• Salt 🧂
• Water 💧
⚠️ *Eat only very, very small portions of these foods:* ⚠️
• Dark green vegetables 🥦🥬🥒🧄
• Milk, cream, yogurt, cheese 🥛 🧀
❌ *Do not eat these foods:* ❌
• Bread, rice, grains, noodles 🍞🥖🍚🍜
• Candies, sweets, sugary drinks, alcohol 🍭🧃🍺
• Sweet vegetables 🥕🥔🌽🫑
• Fruits, fruit juice, honey 🍇🍌🍓🍯
• Seeds, nuts, beans 🫒🥜
I am happy to explain more or answer questions or address concerns.
@@Hertz2laugh Not always that easy. Everyone reacts differently to different changes.
That's what this whole video is about.
@@karynstouffer3562 I hear this a lot. *_100% of the time_* it is from people who haven't actually tried it.
Not sure about the other supplement suggestions but in Australia metformin is classed as a drug and is used for people with diabetes. So if anyone is looking into this definitely see a GP.
Is it true that pasta is low GI/how much pasta is low GI?
Pasta is almost exclusively carbohydrates (gluten free pasta as well) and has a high GI, which means very high blood sugar spikes. Pasta made from chickpeas, lentils or beans is a little bit better since it has more protein, but it is still fairly high in carbs and will cause a higher spike (it's individual though). If you have PCOS and/or blood sugar issues, your should be very cautious with eating pasta.
The only thing that helped me was a GLP-1 agonist
I want to try it so bad. Insurance won’t cover it and I haven’t found it at a reasonable price anywhere. 😢
@@alisalaska1786Try compound medication of the drug. Look up Join Fridays.