Hell no it isn’t normal! Like yeah cysts burst occasionally and you bleed and want to die but if you’re bleeding THAT MUCH when you have your period something is wrong.
You might want to look into Endometrial Ablation https://www.webmd.com/women/endometriosis/what-is-endometrial-ablation
I’m not in Canada so I don’t have a doctor suggestion - I do have a doctor down in Seattle for my PCOS that is fantastic but I’m not sure how that would work with the different countries.
I highly recommend menstrual cups, such as these- https://www.amazon.com/dp/B00PBJFA3M/ref=cm_sw_r_cp_apa_NYTDBbGATYQ70
Or just look up lots of reviews and choose what you think would be best for you.
You can look up youtube videos that really explain tips and tricks to using them. It took me a few days to really get the hang of it. They don't carry the risk that tampons do, but also allow you to skip pads which for me are very uncomfortable. When worn probably, you also don't have to worry about leaks, even at night when you lay down, you are completely protected. I've never had a period before using a cup that I didn't leak into my underwear, sometimes even bleeding through my pants. It was always so embarrassing, so I was pretty grateful when my sister recommended these to me.
Reddit has a MAJOR circlejerk going on for keto. I haven't found it necessary. I just count my calories, so it's all portion control with no restricted foods (though generally I eat pretty healthy -- 95% homecooked meals).
So far I've gone from 251lbs to 195lbs (I'm 5'9") and I use http://www.myfitnesspal.com to log my calories. That's all. Good luck!
I got it on my legs when I was about 15 because my hair was so thick I couldn’t shave. I would get such bad razor burn I’d have to sit with soaked towels with hydrogen peroxide for an hour and cry. So my parents paid for it and my honest review is I would 100% do it again. I have 60-70% less hair and what’s left is blonde. I can shave without razor burn if I exfoliate first (the exfoliating is 100% needed though)! However it was a disappointment because I still have to shave at least twice a week if I want smooth legs. No one would think I had laser but it was still worth it because now I’m more normal level!
So while I don’t know where her hair problem is if it’s really dark you will have the most success. If she has trouble shaving her legs (or if anyone else reading this does please message me because the process I figured out was by chance and I seriously wish I could share with everyone because it changed my life!)
1) Exfoliation. On your body, you can use physical exfoliators like dry brushing, nylon scrub towels, etc, and chemical exfoliation like a BHA (salicylic acid).
2) Sometimes you're just prone to them, but if you're getting them in an area you remove hair, try different hair removal methods. Shaving tends to be the worst culprit, especially with electric razors or multi-blade cartridges (which pull the hair up so it cuts it below the surface of the skin-- this is advertised as a feature [!!!] but hello, ingrowns?). Try wet shaving with a safety razor r/wicked_edge Try Nair or Magic Save. Try waxing / epilating.
There are those of us who went from lean to NOT very suddenly, too. There are probably multiple causes, genes seem to play a role and perhaps factors in the enviroment are influencing gene expression. Recognizing PCOS as one expression of metabolic syndrome (which used to be called insulin resistance syndrome) and treating it with LC, IF and managing cortisol has allowed many to reverse and control symptoms of PCOS (including hair regrowth). Just treating symptoms does not address the root cause, nor does it lower our risks of the other expressions of metabolic syndrome - diabetes, NAFLD, mood disorders, heart disease, cancer, etc. Many have reversed diabetes, mood disorders and NAFLD with the same approach.
Why We Get Sick: The Hidden Epidemic at the Root of Most ...
A scientist reveals the groundbreaking evidence linking many major diseases, including cancer, diabetes, and Alzheimer’s disease, to a common root cause—insulin resistance—and shares an easy, effective plan to reverse and prevent it.
We are sick. Around the world, we struggle with diseases that were once considered rare. Cancer, heart disease, Alzheimer’s disease, and diabetes affect millions each year; many people are also struggling with hypertension, weight gain, fatty liver, dementia, low testosterone, menstrual irregularities and infertility, and more. We treat the symptoms, not realizing that all of these diseases and disorders have something in common.
Each of them is caused or made worse by a condition known as insulin resistance. And you might have it. Odds are you do—over half of all adults in the United States are insulin resistant, with most other countries either worse or not far behind.
Yup. I posted about it over here in r/ttc_pcos.
Biggest changes: knocked back my oil slick of a grease face. Ovulated within five days. It’s now in my daily cocktail.
I don’t really get dark hairs but the same thing that causes oil causes dark hairs. Just doesn’t work on me that way I guess.
I’m now on my second cycle of it. Just ran out and ordered some more from Amazon. My FIL was in the hospital last week and I wasn’t paying attention.
I got theNow Saw Palmetto from Amazon. .
That seems closer to maintenance calories than weight loss calories, especially for women with PCOS (who have a lower BMR than women without). You might want to consider dropping to, say, 1500 and seeing how that works out for you.
FWIW, I've lost almost 60lbs so far through calorie restriction. I aim for 1200/day and use http://www.myfitnesspal.com/ to track. No keto or low carb or any other restrictions.
The fatigue is caused by insulin resistance. Some info here and success stories
Can Low Carb and Keto Help Reverse PCOS? — Diet Doctor
This helped me a lot
Supplements like inositol, berberine and NAC can be helpful or meds like metformin.
If you search fatigue in the search box you will get a lot of hits.
Also, do you wake during the night or wake up with a dry mouth? If so, NAC or a cpap can be helpful re: apnea, a magnesuim supplement like Natural Calm and Breathe Right strips can help too. Mouth breathing at night or poor quality sleep spike cortiosl, which also increases insulin resistance.. Keeping cortisol and insulin both low is the key to managing PCOS symptoms.
Same, my hair even grew back. I feel so much better, has really been life changing to not be hungry, tired, obsessed with food.
Highly recommend this, doc has a lot of experience with LC and with PCOS, simple, straightforward and he even covers what to do when you get to goal or metabolic healing to be sure to keep the benefits.
Congrats on the great start!
Going against the reddit circlejerk, I strongly recommend against keto. It's extremely restrictive.
Personally, plain ol' calorie counting has worked for me -- I've lost almost 60lbs so far that way. No exercise because I'm lazy. Low carb works for some, but I just try to avoid huge carb bombs (e.g. huge plate of pasta for dinner).
Check out http://www.myfitnesspal.com/.
Myo-Inositol & D-Chiro Inositol Blend | 30-Day Supply | Most Beneficial 40:1 Ratio | Hormonal Balance & Healthy Ovarian Function Support for Women | Vitamin B8 | Made in USA (120 Capsules) https://www.amazon.com/dp/B07HX2DMY8/ref=cm_sw_r_cp_api_fabt1_uUwUFbQ25F1SN
This is the one I order off amazon! It’s from the brand wholesome story!
Used to be an aesthetician and recently diagnosed. So hard waxes (the ones you don’t need to use a fabric strip on) are much less irritating to the skin and perfect for facial waxing. In order to do this at home you will need 4 things: 1. A wax pot to heat up the wax. They can be found on amazon like this one I have used and would recommend: GiGi Wax Warmer https://www.amazon.com/dp/B0030ZRS7A/ref=cm_sw_r_cp_api_PZ5TBbG8YBZDR 2. Wax... any hard wax should work but if you’re not a professional I can’t stress enough how much I would recommend using this brand and type: Satin Smooth Wild Cherry Hard Wax with Vitamin E, 14 oz. https://www.amazon.com/dp/B00B5LQT7Q/ref=cm_sw_r_cp_api_C15TBbGC4GX7S The issue many beginners have with using hard wax is getting it the right consistency/temperature and many hard waxes may become brittle when drying because they were overheated. This wax becomes more of a rubbery consistency making it super easy to use. 3. A wax remover/baby oil to help get off any small pieces of wax that may be left over or stuck on to skin 4. Tongue depressors for applying the wax. Or any disposable wooden stick of your choosing. The larger the area the bigger the tool being used. All in all should cost you around $45-$50 to get started but is super cheap in the long run because you only need to replace the items pretty infrequently. Remember to ALWAYS double check the wax temp by testing a small amount on the inside of your wrist before applying it to more delicate areas. Also the wax consistency should always be around room temperature honey... if it’s any more liquid-y than that it’s too hot.
I just got diagnosed with PCOS and started Myfitnesspal.com. There's a new group there now: http://www.myfitnesspal.com/groups/home/9025-pcos-redditors Some of the women are sharing their diaries, so maybe that will help as some women have had a lot of success with nutritionists.
Myo-Inositol & D-Chiro Inositol Blend | 30-Day Supply | Most Beneficial 40:1 Ratio | Hormonal Balance & Healthy Ovarian Function Support for Women | Vitamin B8 | Made in USA (120 Capsules) https://www.amazon.com/dp/B07HX2DMY8/ref=cm_sw_r_cp_api_glt_fabc_7TM7X0B56NBQGS9GSNNX
Hey! I also have the Emjoi one for the face. I bought mine off amazon. I use mine on my face + chin + neck. For me, mine starts to grow back within a few days, but it doesn't fully grow out until about a week later. The stubble days can be a bit annoying but I just ignore it, I figure it's better than the long dark hairs that would cover my face otherwise. But I don't only rely on the epilator, I also thread and bleach sometimes. I like threading the most as I feel like I grab the hairs by the root better, but it can be time consuming and epilating is definitely faster. The pain varies for me, sometimes I feel it more than other times, but it's nothing I can't grit my teeth through. I usually try to follow up with aloe vera gel to calm the redness and stinging. Also I make sure that I replace the batteries fairly often because once the batteries start to die, the epilator gets slower and weaker. But yeah, it's a pretty good little tool to have on hand and I'm glad I have it.
Also, adding to this post, there are 1% strength ketoconazole shampoos available without a prescription. Nizoral is one brand and I am currently using Le'Marie shampoo I ordered from Amazon:
L'emarie Intensive Hair Growth and Hair Loss Shampoo, W/Peptide, Caffeine, Herbal Extract, Essential Oils, Biotin - Hair Growth Treatment for Men and Women (8.6 oz) https://www.amazon.com/dp/B01FV4I38A/ref=cm_sw_r_cp_apa_xQg4Bb8RC4G4C
I'm on a fun rotating schedule of about 3 years where I go from being what I call "normal" weight to being about 40lbs heavier. During the summer I live in maxi skirts and cheap t-shirts from Target and maxi dresses from Amazon. Some of them are forgiving enough to not have Spanx underneath, but there are types of shapewear out there that breathe well enough to wear during the summer. I usually live in this dress and this dress.
The thing about making changes is it will likely go away. :) Good luck!
Doctors are not much help with metabolic issues and happily the tools to change it are in our hands. They do not get trained on this stuff at all. Anything up to prediabetes gets dismissed but that is the time to make changes like you are doing.
This was really helpful to me too. Amazon.com: The PCOS Plan: Prevent and Reverse Polycystic Ovary Syndrome through Diet and Fasting (9781771644600): Brito Pateguana ND, Nadia, Fung, Dr. Jason: Books Even cutting out snacking and not eating from dinner to breakfast made more of a difference than I expected.
Pls come back with updates, best to you on your health journey!
I've been buying these to satisfy my random chocolate craving: https://www.amazon.com/ChocKETO-Chocolate-Coconut-Certified-Sustainably/dp/B082DL9BRZ
A bit pricey for what you get (I get them for $5 a bag at Wegmans) and I normally don't even like dark chocolate but these are good.
Pretty sure you can. Nair for bikini lines is made for "sensitive areas" so it should work on your V-neck area. Just make sure to check the box or call the company. WebMD even recommends this for men who want to remove chest hair: https://www.webmd.com/men/features/for-men-only-hair-removal#1
I’d ask to get a copy of the report. It should list reference values and the thresholds for a diagnosis of prediabetes (insulin resistance) or diabetes. I’m not sure about your insulin, but your fasting glucose level is higher than 125, which seems to put you at the threshold of diabetes according to online reference ranges. You should talk to your doctor to see if you need further tests for an official diagnosis (they’ll usually run more tests rather than diagnose you based on a single value).
This post makes me all kinds of uncomfortable including but not limited to the fact that you don't have adequate medical care and you've decided to resort to Gofundme.
The hospital may allow you to pay what you can and pay the remaining bill in installments, or you may qualify for your hospital's charity program or Medicaid. What about "Obamacare"?
Consumption of vitamin A at those levels on an ongoing basis is not safe. Vitamin A is fat-soluble, and is bioaccumulated in the liver - meaning your body stores vitamin A and can build up to potentially toxic levels. You are risking serious liver damage, osteoporosis, and a whole host of other unpleasant effects. Talk to your doctor or pharmacist before doing this kind of stuff, okay?
Here's a layman's link: https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945?pg=2
And yes, Accutane is retinol-based and thus high dose vitamin A. It's not necessarily safe, either, but at least pharmaceutical companies have tested and perfected it, and it's administered under the oversight of doctors...
The term I've seen in medical papers for PCOS in non-obese women is "lean PCOS" and definitely not uncommon. Depending on the source, 20% to 50% of those with PCOS aren't obese. If you search for lean PCOS you might get better results for advice.
When I was first diagnosed with PCOS, I had a "normal" BMI (you can have a good BMI and still be obese) and my doctor dismissed any concerns I had because I was "too thin" to experience any of the symptoms, like insulin resistance. Current medical literature disagrees with her, and more importantly, my tests results did too. You may end up having to advocate for yourself to doctors that aren't very knowledgeable about PCOS.
So happy to hear that! I wanted to add as a non lean Pcos perspective. One of my biggest issues is hair loss and I’ve been doing the same diet wise with low sugar and also lazy low carb In addition to using rosemary mint hair oil for 30 minutes before washing my hair, only washing my hair every 3-5 days, not really pulling it back like OP stated, drinking this tea 3 times a day Shao Yao Gan Cao Tang - Chinese Peony & Licorice Combination, 100gm,(E-Fong) https://www.amazon.com/dp/B00482ARYK/ref=cm_sw_r_cp_api_glt_fabc_9KQ80KA8EA4NM3PTM6XS?_encoding=UTF8&psc=1 Using supplements like vitamin d3, omega-3, reversatol and berberine
It can be really game changing, it was for me. I actually take this cheap bulk brand, I tried others but they did not seem to work any better. This product lasts for 8 months or so taking 4 g a day, 2 doses of 2. The scoop that comes with it is pretty useless, only 600 mcg, I measured and 2g = 1 Tbsp so I use a collagen or coffee scoop. Pls come back with updates! https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1
it was game changing for many of us. the common dose is 4g per day in 2 doses of 2. some take a myo:d chyro blend. it tried that and found that the plain bulk myo worked as well or better than me. i take this one, it lasts for 8 months or so. the scoop it comes with is useless, i weighed it out and 2g is = 1 Tbs so a coffee scoop or collagen scoop works fine. good luck!
Another daily (sometimes twice daily!) shaver here. Chin and neck, dark hair on pale skin. I need to get close to the skin to help minimize the appearance of hair or else it looks like I have stubble even if I just shaved hours ago.
What helped me the most, besides using an official shaving cream for faces, was switching to a safety blade.
It seems counter intuitive but the single blade actually allows for a closer shave, less stubble and all in all it lasts longer. I can swap the blades more often as well, which also results in less blemishes / razor burn etc.
I use a TENS for my back mostly and some for pelvic pain. I was able to get one covered through insurance (I went to physical therapy and they ordered it). But they said if insurance didn’t wanna cover it then this one would have been a good choice and under $30.
As far as helping with pain relief- it helps a little. For me, It kinda changed my focus from the pain to the electrical pads and helps me relax my tense muscles.
I have PCOS, and electrolysis worked for me (laser treatments did not). I had terrible hair on my chin, very coarse, dark, and grew quickly. I was shaving 3 times a day prior to treatment. It took a long time to completely get rid of the hair, but I did have quick reduction in the rate of regrowth and the coarse hairs got finer, so I could shave a lot less frequently. I had treatments for five years that got me to the point I have an occasional hair to pluck and that’s it. All in all I’m very pleased with results. It’s been about 4 years since my last treatment and results are holding. Treatments did leave my skin red and with irritated spots from the needle, using a mild toner like witch hazel helped and I used an antibacterial cleanser was recommended by my electrologist: https://smile.amazon.com/Hibiclens-303784-Antiseptic-Antimicrobial-Cleanser/dp/B07D48R2TN/ref=mp_s_a_1_5?dchild=1&keywords=hibiclens+antiseptic+skin+cleanser&qid=1626189002&sprefix=hibicle&sr=8-5 I had never heard of different types of electrolysis, but I’ve seen others here post that “blended” electrolysis is the most effective kind, and might be faster than other approaches. So maybe ask your provider about that. Good luck! I know how hard it is to have that excess hair, electrolysis is not exactly a fun process but I think you’ll be happy with the results in the end!
Ovasitol is great! I would add in a B complex Vitamin (this is my personal fav).
Berberine really helped turn the tide on my appetite management though. I was having the exact same issue as you. I was fast 16 hours, eating no sugar, dairy, gluten, and low carb, but my appetite was still not shrinking and I was constantly feeling hungry. It’s known as leptin resistance, it’s basically the term used for not being able to feel full and it unfortunately comes with insulin resistance. I recently started taking Berberine and 1000mg of chromium a day (that’s the max safe dosage) and my appetite has really improved. Right now I’ve been fasting for 20 hours and am not even hungry.
https://www.amazon.com/Myo-Inositol-D-Chiro-Inositol-Blend-Beneficial/dp/B07HX2DMY8
I personally use the powder because I already have to swallow like 100 pills a days lol but it's the same product/brand that is in these capsules and I love it! I've only been on it for a about a month and I can feel the difference (in a good way) between this product and just pure myo inositol.
something you could try is a period cup . when i switched over to one i noticed a decrease in my pain and discomfort while on my period - especially at work and the gym and, depending on your flow, you can keep a bloody buddy period cup in for up to 12 hours . you can also purchase these stick on heating pads ! they saved my life in high school . ( try at your own risk for pain - 800mg ibuprofen every 4 hours + 1000mg acetaminophen 3 hours after each ibuprofen dose )
what have you done to accommodate your pcos so far ? some of my only advice is to try to adjust your diet // lifestyle . see how your body reacts to changes like that - consistent exercise & cutting out gluten and dairy are changes that have helped me personally .
i used to stress about work , trying to decide between physical discomfort at work or mental discomfort sitting at home not making money... at the end of the day pcos is something you will have to adjust your lifestyle to , whatever that looks like for you . personally , i used to have a higher paying job and ended up finding something more flexible recently so i don't feel guilty staying home when my symptoms become unmanageable .
it takes time , trial and error . you got this <3
I take this cheap bulk myo powder, lasts for many months. I take the rec 2g x2, 4 g per day. https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
The scoop that comes with it is teeny but a coffee or collagen scoop should = 2g, I weighed it. I tried the blend powder and did not see a difference.
Good luck! For me it helped with hunger, cravings, mood, sleep and helped my hair grow back.
Actually yes, since puberty I felt like I was chemically depressed. I would be so sad that I wouldn't get out of bed, but there was no reason to feel this way. After about two months on supplemental lithium I stopped having bad days. Now it's been years since I felt I couldn't get out of bed all day. I use this 1/2 tab every day. It is lithium orotate, 2.5mg ELEMENTAL Lithium per day. It's nutritional lithium that you would get from eating a bunch of spinach and a waaaaayy smaller dose than what a psychiatrist prescribes.
Yes, it’s these: Pure Encapsulations Digestive Enzymes Ultra | Supplement to Aid in Breaking Down Fats, Proteins, and Carbohydrates for Digestion* | 90 Capsules https://www.amazon.com/dp/B0016XGOVO/ref=cm_sw_r_cp_api_glt_fabc_BNGRWAWZSQ9GF3GT3MJ6?_encoding=UTF8&psc=1
I've had good luck with an FDA approved at home laser hair removal system. I'm mainly using it for facial hair. The hair that is left is a lot thinner than what was there before.
I had laser hair removal in a salon over a decade ago. At this point all the hair is grown back. I wanted to buy something where I could just give myself treatments at home.
This isn't the exact model I have, but I have the same brand. https://www.amazon.com/Remington-At-Home-Removal-Permanent-powerful/dp/B00HN6ILCI/ref=sr_1_6?dchild=1&keywords=remington+ipl&qid=1619124246&rdc=1&sr=8-6
Usually it has to do with increasing insulin resistance or increasing cortisol or a combo, it is as though we each have a tipping point and after that gain weight very easily. But, you can walk it back. This article explains it
Tuit Nutrition: The PCOS Post: Hormonal Havoc From Hyperinsulinemia
This book was very helpful to me and there are loads of people having success over at r/intermittentfasting
Dr. Nadia reversed her own PCOS symptoms, so, inspo. Both authors are active on YT and have loads of podcasts. Dr. Nadia is also active on Insta.
Supplements like inositol, berberine or NAC or meds like metformin can help but diet changes are a big key. Exercise is good for health and can help with maintenence but sleep, managing stress and limiting sugar and starch are the keys for many. Good luck!
Yay, so happy for you! Good health feels amazing.
Cutting carbs and sugar changed my health and my life, only wish I had done it sooner. It took a while for my hair to come back, but now it is thicker than before it started shedding. Good luck!
For those who are unfamiliar with insulin as a driver of PCOS for 80% of us, highly recommend The PCOS Plan and any vids by the authors. Dr. Nadia reversed her own PCOS and diabetes. She is active on insta.
This article is great too. Tuit Nutrition: The PCOS Post: Hormonal Havoc
Not having to worry about diabetes or feel controlled by sugar and carb addiction is so freeing, so happy for you OP!
I use the natural one from Sunwarrior. It has great ingredients and I hate stevia so no sweetener. I just add my own things to give it flavor - raw cacao powder/nibs, chia seeds, unsweetened almond milk, and some frozen berries (sometimes mangoes). Link: Sunwarrior Warrior Blend, Organic Vegan Protein Powder with BCAAs and Pea Protein: Dairy free, Gluten Free, Soy Free, Non- GMO, Unsweetened protein powder, and Keto Friendly, Vegetarian (Natural 750g) https://www.amazon.com/dp/B071P9LFB6/ref=cm_sw_r_cp_api_glc_fabc_9uaaGbVDRJQZ6
r/SebDerm
Cutting sugar and reducing starch can help seb derm. I think inositol and 2 cups a day of spearmint tea helped mine along with diet changes. There are lists of common trigger foods, google those.
There are also protocols at the other sub that people have found helpful. Seb Derm and PCOS have similar drivers, bring down insulin and androgens and you will help both.
Seb Derm is another cause of hair loss. Avoid minox/Rogaine and dry shampoo, they do not play well with it. Dry shampoo has also been linked to hair loss.
Good luck. I like this shampoo that someone here suggested.
Good luck!
Thiis book covers that issue exactly and Dr. Westman has decades of clinical experience helping women with PCOS in his clinic at Duke. He even published a study on PCOS way back in 2005. HIGHLY recommend this book. Covers how to lose weight and regain metabolic health and then the key - what to do after to keep the gains.
IF can also be a powerful too.
You have got this! Are you familiar with Dr. Westman? His teaching vid re: keto is so simple and straightforward and helpful. The "page 4" he refers to can be found on Pinterest or in his new book with Amy Berger. The great thing about the book is that it adresses how to eat to KEEP the health gains after reversing symptoms or losing weight or whatever you goal was.
If you have specific questions, check out r/ketomentors.
Best to you, please come back with updates.
You can buy it bulk online. I take 2 2g doses a day on an empty stomach. Helps with many symptoms, IR/cravings, period, head hair growth too. If you do searches in the sub for inositol you’ll find lots of experiences. Ovasitol is a popular brand here but is pricy.
This.
Actual medical doctors, Dr. Jason Fung and Dr. Eric Westman have decades of experience treating women with PCOS. They both speak of IR as being reversible and of LC & IF as being tools that promote metabolic healing.
Based on their training and extensive clinical experience, the symptoms that qualify for a PCOS diagnosis ARE reversible, without those symptoms, you may no longer qualify for a PCOS or diabetes diagnosis. It does not mean that if you start eating the SAD again it might not make you sick again, but that is a different issue. Dr. Ben Bikman's book, Why We Get Sick also delves into th issue of metabolic healing.
Both of these books are excellent for metabolic healing, as are any interviews with or articles by any of the 4 authors.
The PCOS Plan: Prevent and Reverse Polycystic Ovary Syndrome through Diet and Fasting by Fung and Pateguana (Dr. Nadia has reversed her own PCOS, NAFLD and diabetes diagnoses)
End Your Carb Confusion: A Simple Guide to Customize Your Carb Intake for Optimal Health
by Dr. Eric Westman and Amy Berger MS CNS | Dec 15, 2020
We nearly bought the Xterra fold-up treadmill! The only reason we didn't buy it was because we bought a Costco treadmill that a friend has good experience with since many years, but it's double the cost. If that fails though, we're going back to the Xterra.
Myo-Inositol & D-Chiro Inositol Blend | 30-Day Supply | Most Beneficial 40:1 Ratio | Hormonal Balance & Healthy Ovarian Function Support for Women | Vitamin B8 | Made in USA (120 Capsules) https://www.amazon.com/dp/B07HX2DMY8/ref=cm_sw_r_cp_api_glc_fabc_C24YFbHVTVJSZ?_encoding=UTF8&psc=1
I found 2 cups a day of spearmint tea helped make my hair and skin less oily.
Re: shampoo, I like this. Someone on here recommended it.
Congrats on the new job!
I use AOR. Inositol helps with egg quality and function as well as mood balance. It is known to help with regular ovulation. Our ovulation occurs when our brain signals our ovaries to ovulate, for people with PCOS like us, our brains have a hard time signalling that connection. Inositol helps with this and is a NATURAL supplement other than things like metformin
You can definitely still take inositol, but you won't get a period on the mini pill, but it can still help your egg quality and if mood swings is something you struggle with, this will definitely help you. I also recommend taking NAC.
I’m not sure where you are based, but I found Amazon the easiest source for spearmint tea.
If you’re in the US, there’s this: https://www.amazon.com/Traditional-Medicinals-Spearmint-Herbal-Organic/dp/B07D41VMVG/ref=mp_s_a_1_3?dchild=1&keywords=traditional+medicinals+spearmint+tea&qid=1605050609&sprefix=traditional+medicinals+s&sr=8-3
I’m in the UK, so this is what I ordered: https://www.amazon.co.uk/Palanquin-Spearmint-Tea-3-Boxes/dp/B00CH3XRKI/ref=sxts_sxwds-bia-wc-p13n1_0?cv_ct_cx=palanquin+spearmint+tea&dchild=1&keywords=palanquin+spearmint+tea&pd_rd_i=B00CH3XRKI&pd_rd_r=415a732b-ed0d-4ba5-a932-16f6...
Although I recently bought some spearmint seeds to plant in my garden, if it grows then it can be dried for homemade tea- possible cheaper in the long run!
I know Philosophie is supposed to be top notch. But they're exxxxpensiveeee. I like Olly brand. It's $20 for maybe 12-14 servings. They have it at Target and Amazon.
OLLY Plant Powered Protein, Protein Powder, 13 oz (12 Servings), Velvet Vanilla, 18g Plant Protein, Vegan https://www.amazon.com/dp/B07CL3WPJ5/ref=cm_sw_r_cp_apa_i_7yERCbBB8PYH7
I take this very cheap inositol, 2g 2x per day. You will have to find a different scoop, the one that it comes with is teeny.
It is only one form of inositol but it has worked great for me. I figured I would start with cheap and go from there.
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1
I take it mixed with iced coffee or tea or just water, tastes like sugar. I think it is supposed to be mixed with a liquid that is not hot.
Re: spearmint, the cheapest solution is to grow some in a garden or in a pot in a window. It is in the mint family and grows like crazy.
The biggest thing, and the thing which will help inositol and spearmint and any other interventions to work as well as possible is to cut carbs. Insulin resistance drives PCOS even lean PCOS for most, and the best way to keep insulin low is to keep carbs very low and avoid sugar. Keto worked best and fastest for many, along with supplements or metformin and some fasting. Ymmv.
Good luck!
That is what the study said. I do not take pills, I went the super cheap route to start and it has worked so well for me, I kept it. I do take folate with it, either straight or a cheapo b complex, depending on what is on sale.
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1
Ditch the teeny scoop it comes with, I use an old collagen scoop. I take 2g 2x per day.
I had never heard of inositol before this sub, although a friend did since take it for gestational diabetes. It shifted belly weight, stopped cravings and I feel happy and calmer even in this crazy world. It tastes sweet but does not trigger cravings, I like it in coffee or just put it in water.
Hope it helps, come back and update pls.! There is a LOT of research out there on inositol when you start to look. I think it does the most with keto or low carb, which have benefits for mood and anxiety too. But, for me, on a lot of fronts, inositol was just next level. I am so glad I saw it here. I take berberine too, started at same time, but when I ran out of inositol, hunger and cravings started a bit, even with the berberine.
Good luck!
Edited: here is a link re: inositol used to treat anxiety in children, if they give it to kids and pregnant women, has to be pretty safe. Probably most effective when combined with LC. https://www.optimallivingdynamics.com/blog/the-little-known-nutrient-that-can-help-treat-anxiety-and-depression-ocd-inositol#:~:text=The%20researchers%20concluded%20that%20inositol%20is%20an%20%E2%80%9Cattractive,and%20decrease%20anxiety-like%20be....
I use holika holika BB cream. The one that's called "clearing", in a blue container. It's great at oil blotting and doesn't give me pimples. Only thing I'll ever use. You can get it on Amazon
https://www.amazon.com/Holika-Clearing-Petit-Cream-Ounce/dp/B0059NL39U
But, just one problem; it only comes in one fair skin shade, because it's from Korea.
Fellow middle eastern pcos lady here and I'm right around the same age as you.
Here's what I've tried, I'll usually epilate using this: https://jet.com/product/detail/c48652a731cb4f7fb57ec8a0d8f38f6d?jcmp=pla:ggl:gen_health_beauty_a1:personal_care_shaving_grooming_hair_removal_a1_other:na:PLA_348435060_24222255540_pla-156624890940:na:na:na:2&code=PLA15&gclid=Cj0KEQiA3Y7GBR...
And then will use an at home laser hair removal, this: https://www.amazon.com/Smooth-Permanent-Reduction-Cleared-Technology/dp/B00C3MQLUG
Let me tell you, it has been a God send to use these products. Depending on which areas you are looking to target, for me it was mainly my face that I was most concerned about so I was able to really reduce the hair growth. When I first started, I was waxing my face once a week and by the end of the week, it would look like I had a beard!!! But after 2 years of using this regimen I'll usually only have a little stubble from one weekend to another, and can even go a full two weeks without it looking too bad.
Please don't hesitate to reach out to me if you have any questions, know that you are beautiful regardless of any hair you my have.
Diabetes can't be cured. If you are pre-diabetic, it is possible to prevent becoming diabetic with lifestyle (exercise and diet) changes but once you are diagnosed with diabetes, it can never be cured. Only gestational diabetes may be reveresed after given birth but that doesn't mean they always do.
If it could be cured, why are so many people STILL diabetic? You are doing more harm than good. Please tell me how many people have been cured? Diabetes can lead to other health problems including nerve damage (neuropathy), eye damage (retinopathy), and kidney problems (neuropathy). It has also been shown to increase the likelyhood of having cardiovascular problems. People who are diabetic tend to have a shorten life span.
Pleass read before you do some irreversible damage. I am no doctor but I work in research (clinical trials) and most of my experience is with diabetic patients. My father is also diabetic.
As women with PCOS we are more likely to become diabetic.
https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444
Well there is an elevated chance of endometrial cancer and a long history of birth control pills, depo shots, provera and glucophage combination, and IUDs not being any help but no D&C yet. She also suspects highly the Adenomyosis so is that what I’m looking at ya think? Will they confirm the Adenomyosis with a D&C? I’m just trying to be prepared when I go in for this. I know my grandma said her D&C hurt worse than her hysterectomy so that scares me a little but if it’ll help I’m all in.
Not OP, but this is the pack I use. They're easy to use and accurate. It totally helps to know when you're actually ovulating. They sell just ovulation packs as well.
https://www.amazon.com/dp/B0026995KO/ref=cm_sw_r_awd_limiub1GTVBW5
here is a link to my food diary on MFP. I sort of go on and off keto, and it is easy to tell which days are which. It is not the most healthy way to do it, but it works for me.
Your story sounds a lot like mine. I assumed I had PCOS for a while... Bad acne (regulated via spiro), excess hair, rapid weight gain and tough weight loss. However, lately I had become extremely irregular... spotting for months at a time and going months without periods which convinced my gyn that something was wrong. Also, regular pain in my lower abdomen.
I was diagnosed about a month ago via ultrasound. My gyn had tested my thyroid and maybe prolactin (don't quite remember) but things looked normal. She wasn't pursuing a PCOS diagnosis but figured I had uterine polyps or something and finally sent me in for the ultrasound. Uterus looked fine, but I had a number of follicles on both ovaries.
I kept my spiro the same, no metformin... The only thing I did was add BC and started eating like diabetics are encouraged to despite my glucose tolerance appearing normal. I started with a low glycemic diet and then got more strict with an adaptation of the "Slow Carb Diet" http://gizmodo.com/5709913/4+hour-body-+-the-slow+carb-diet
No starches, though I do eat dairy and some fruit (his reasoning for cutting out fruit shouldn't apply to women). Otherwise I eat ~4 small meals with plenty of veggies, meat/protein, some fat and legumes at least once a day. I shoot for 80 grams of protein total, 20 within an hour of waking. I'm finally losing ~1-2 pounds a week with net calories around 1250/day, and with all the protein and slow digesting carbs, I'm not constantly hungry.
Oops... that was longer than I planned. Bottom line: signs of excess androgen and irregular periods should be enough for a doctor to pursue a diagnosis, but it's not always the case. Also, the diagnosis is nice to have, but the changes I've made weren't dependent on it.
The advice you've been given re: high dose vitamin A is NOT safe. Talk to your doctor or pharmacist before doing something like this.
Consumption of vitamin A at those levels on an ongoing basis is not safe. Vitamin A is fat-soluble, and is bioaccumulated in the liver - meaning your body stores vitamin A and can build up to potentially toxic levels. The risk of serious liver damage, osteoporosis, and a whole host of other unpleasant effects is quite serious.
Here's a layman's link: https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945?pg=2
Source: am a nurse.
https://www.amazon.co.uk/Jarrow-Inositol-Powder-227g-Vegan/dp/B0013OUKPC
iHerb also have Fairhaven Health, Myo + D-Chiro Inositol, 120 Capsules and Solgar, Inositol, 500 mg, 100 Vegetable Capsules if capsules are more your thing :)
I’ve had success with supplements and spriniolactin. I only do 25mg of it and I’ve noticed a huge improvement with omega-3, vitamin d3, resveratol, berberine, probiotics and Shao Yao Gan Cao Tang - Chinese... https://www.amazon.com/dp/B00482ARYK?ref=ppx_pop_mob_ap_share which is a mix of licorice root and white peony root I drink it as a tea three times a day you can get it in pill form. All of my supplements I researched and got a lot of helpful information from the book eight steps to reserve your pcos as well mint and Rosemary oil randomly and then mixing that with jojoba oil 30 min before I wash my hair and I only wash my hair like every five days
Hey! I’ve had some success recently with regrow that in that area. Here’s what worked for me a year of sprionolactin 50 mg recently I went down to 25mg, what I eat I eat way more fiber and protein, weight lifting 2-5 days a week, about a month ago I started some supplements that in my opinion have really given me the results I want. Omega-3, resveratol, berberine 1000mg, vitamin d3, and probiotics. As well as using rosemary and mint oil random nights and then mixing it with jojoba oil and putting on my hair 30 minutes before I wash it as well as only washing my hair about every five days and yes and I almost forgot Shao Yao Gan Cao Tang - Chinese... https://www.amazon.com/dp/B00482ARYK?ref=ppx_pop_mob_ap_share This three times a day you can get it pill form, it’s a ratio of licorice root and white peony root. All of my changes have been from doing research and reading the eight steps to reversing your PCOS
I hate that you’re going through it too, but also relieved I’m not the only one!
I’ve actually never been sure what form of inositol the Swanson brand is and that’s part of why I was curious to try the other stuff.
It’s this:
I’ve never had problems with it and I took it for about seven years and now I’m back on it after gaining weight from the other brand!
I still am having a hard time losing the weight I gained after switching inositol brands. :(
yes, i take this one from amazon, 2g twice a day.
many here like the ovasitol brand. i found i got as good results from the bulk brand, but, ymmv. the bulk brand lasts for 8 months or so. the scoop that comes with it is teeny, i measured and 2g = 1 Tbs, so I use a coffee scoop or collagen scoop. If inositol works for you it can be life changing, fingers crossed.
You’re welcome! I hope this helps.
Zinc-30 mg, 1/day. Brand is Thorne.
Magnesium Citramate-One capsule has 55 mg as Magnesium Citrate and 80 mg as Albion DiMagnesium Malate totaling 135 mg, take 1-3x/day. I do 2 or 3/day, depending on if I remember the afternoon one. Brand is Thorne.
Berberine-The supplement I take has 500mg Berberine, 100mg Chromium, and 100mg cinnamon (I still take a cinn. supplement daily), 1 tablet 2x/day with food. Brand is Simply Natures Pure. I get it from Amazon. Here is the link: https://www.amazon.com/dp/B06ZZX5DMB/ref=cm_sw_r_oth_api_glt_fabc_PA5597Q1ZNA876GK5WSM?_encoding=UTF8&psc=1
Look into electrolysis instead of laser. (I found laser ineffective for me… electrolysis took longer than it would for a non-PCOS person but it did work). For shaving maybe try an electric razor instead which might help avoid cutting too close and causing ingrown hairs. For help with blemishes and ingrown hairs, I think hydrocolloid bandages are a life-saver. Wear them at night, I found the really helped heal my blemishes. I also had cystic acne to deal with and the hydrocolloid bandages really helped. Here are some I like:
https://smile.amazon.com/gp/aw/d/B0891VRC7M?psc=1&ref=ppx_pop_mob_b_asin_title
Hope this helps!
I'm 30 and in a similar boat, though not trying for pregnancy, just wanting to have a healthy cycle and healthy body. I've been doing cyclic progesterone therapy by myself using bio identical progesterone cream I ordered off of Amazon, and I've been off of my birth control for about 6 months now with a perfect 28 day cycle since the first month. I read some scientific articles about how to use cyclic progesterone therapy for PCOS treatment and went from there, if you're interested to try it then you can order a similar cream off of Amazon (I've been using https://www.amazon.com/Bio-Identical-Progesterone-Advanced-Delivery-Pro-Relief/dp/B01N12IXCM?pd_rd_w=abDdQ&pf_rd_p=e0d46bc2-436f-4db3-a26e-323523040b19&pf_rd_r=6ANSC41J22DQMA4ZKY5F&pd_rd_r=f1ce6dd3-03ff-4347-9bdf-2b37fdb0c986&pd_rd...) and apply about 10 pumps or 200 micrograms of progesterone during your expected luteal phase, the last 14 days of your cycle, then don't use any cream for the next 2 weeks, rinse and repeat. Good luck!
Start and see how it goes. Making diet changes is the biggest most impactful thing you can do.
Re: supplements, I take this super cheap myo inositol and it has been so helpful for me re: IR, hunger cravings, insulin related skin issues, hair regrowth, etc. 1 package lasts for around 8 months. I take 4g per day in 2 doses of 2g. https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
The scoop that comes in it is teeny, I weighed it out and 2 g = 1 Tbs, I use a coffee or collagen scoop or measuring spoon and keep some in a container or mason jar on the counter.
Over time, you should see the AN you mentioned lighten and fade, skin signs are kind of visible progress. I did not have AN but did have skin tags that went away, was encouraging. Now is defo the time to make changes, IR worsens with age and I also was really motivated to avoid diabetes, heart disease, Alzheimer's etc.
Good luck and pls come back with updates!
It is different than b12. I take this, 4g a day total, 2g x 2. It lasts for 8 months or so. The scoop it comes with is teeny, best to find a 1 Tbsp coffee or collagen scoop, I weighed it out and that is 2 g.
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Good luck!
This one here is $24 but it's 180 capsules. Typically I take one a day average. 600mg per capsule.
I take this super cheap bulk myo inositol from Amazon. I take 4g a day, 2g x 2 and it lasts for 8 months or so. The scoop it comes with is tiny so I use a 1 Tbs coffee scoop or collagen scoop that = 2g. Maybe this will help the costs a bit?
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
A generic prenatal vitamin will have folic and should be cheap. Try that and the bulk myo and your costs should come down a lot? I have taken ALA but am not sure it did all that much.
Diet changes, reducing or eliminating sugar, can be really helpful for PCOS and acne/skin and is free or money saving.
I can so relate, hugs to you! Have you tried inositol? Might help a lot. I take a super cheap bulk myo inositol from Amazon, lasts for months. I take 2g 2x per day mixed with cold water. If you get it use a coffee or collagen scoop the one it comes with is useless. It lasts for 8 months or so. It helped hunger and cravings within days for me. https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1
For me, feeding the cravings made them worse also. Really focusing on protein and high fiber veg and eating those first helped a lot. For me, sweeteners did not help, also triggered cravings. Starchy foods too, bread is actually basically chains of sugars, pasta too, etc. If you can stick to meat, chicken, fish, eggs, FIRST and salad or broccoli or spinach, etc. with butter, than will help reduce portions of other stuff. Make sure you are eating proteins and healthy fats until you are full while you are trying to cut cravings. Sometimes something salty helps me too, olives, a pickle, etc. but eating full meals and not snacking or grazing all day helped a lot.
Do you cook or do you eat in a dining hall?
i’ve got a ton! (i’ll update with more as i think of them)
• kale “chips” - specifically the flavored versions of brad’s crunchy kale. this is made with no oils (air dried) and is packed with pro/pre-biotics, vitamins, and nutrients.
• roasted seaweed sheets - good for thyroid health due to it’s iodine content and obscenely low in cals despite how good it is
• nut butters and nuts - i typically try to avoid eating too much nuts/nut butters because of how cal they can be but pistachios are my favorite and nuts have good nutrients that promote healthy periods
• Low sugar / low cal protein bars — i.e. nugo slim bars are my favorite because some of the varieties also vegan without too many weird ingredients
I recommend this book, Dr. Fung and The Fasting Method have worked with women with PCOS for many years. In fact, co-author, Dr. Nadia reversed her own PCOS symptoms, as did TFM co-founder Megan Ramos. We are all different but if interested, try it and see. The kindle version of the book is very affordable and it has some good recipes.
The PCOS Plan: Prevent and Reverse Polycystic Ovary Syndrome through Diet and Fasting Paperback by Nadia Brito Pateguana ND (Author), Dr. Jason Fung (Author)
The general rec for inositol dose for PCOS is 4g a day in 2 doses of 2g. Shots may not contain that much or be daily. I take a super cheap bulk myo inosotiol from Amazon, lasts for months and costs pennies a day. If you get it use a different scoop that is 1 T, a coffee or collagen scoop should work well to = 2g. The included scoop is 600 mcg so trying to get 3.5 of those is a pain.
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
I tried one of the myo D chiro blends and did not think it worked any better for me so went back to the cheap one, ymmv.
450 mg of vitamin e a day I don’t think it matters which brand
I don’t think brands matter at all. I switch them all the time and my hormones are still low. Wish you luck
Anything out of Eat Happy and Eat Happy Too by Anna Vocino
The brand is called Healthy Origins. It's this one: https://www.amazon.com/Healthy-Origins-Inositol-Powder-Ounce/dp/B00ZWQD1W6. I've been using it for at least 6 months. I order it from an online shopping platform called Shopee.
Also, this is the one I got because the 40:1 ratio of the Myo-Inositol and D-Chiro Inositol is the general recommendation.
I have take the blend and plain myo inositol, for me, I did not notice a difference but we are all different. I take a cheap bulk myo powder now, from Amazon.
Lasts for months. If you get it use a different scoop, a coffee or collagen scoop for 1 T worked great. The rec dose for PCOS is 4g per day divided into 2 doses of 2g. The scoop in the package is 600 mcg and it is a hassle trying to get 3.5 of the teeny scoops. When I weighed it the other scoops were just the right size.
Inositol is great for PCOS and IR but also mood and sleep and hair growth. It helped so much with hunger and cravings for me, game changing. Hope it helps you too!
I put my HS in remission by understanding what my food triggers are. People with HS can have vastly different triggers, but generally there are the same couple of foods that can cause a flare up. HS is theorized to be caused by inflammation in the body, so the main goal is to reduce that by cutting out foods that induce inflammation. For me that meant cutting out all dairy and excess process sugar. Some people find they have reactions to the night shade family while others might be sensitive to coffee or gluten, etc.
I also do things that are known to reduce inflammation like drinking chamomile tea and exercising. There is a book by Tara Grant about HS (called ‘The Hidden Plague’) which you might benefit from! I’m current reading it now.
Sure thing! It’s kinda tricky to find your dosage but here’s a link explaining it in detail! I can tell a difference in my facial hair growth (not as fast to come back or as thick), sugar levels seem to be doing better but I haven’t had a retest yet for before I started taking it, and the best thing is the taste/diarrhea side effect the metformin ER gave me even with food!! I’m just now increasing it to 2kmg a day and hope to see more improvements with regular periods and hopefully weight loss.
https://www.verywellhealth.com/pcos-and-berberine-4136324
Amazing Formulas Berberine 500mg (1000mg Per Serving) 120 Capsules - Supports Immune Function, Cardiovascular & Gastrointestinal Function https://www.amazon.com/dp/B01AGGTXM8/ref=cm_sw_r_cp_api_glt_fabc_RA565SNBQ43C4HFN4SN9
Hi, you can refer to this self help book about how to keep your period cycles regular and sooth PCOD naturally with traditional herbs and healing food https://www.amazon.in/dp/B093DD6SY6
Cutting sugar and starches and taking inositol helped me. Also some IF to regain insulin sensitivity. I used to get reactive hypos all the time, you want to prevent the initial spike that causes the drop. If you feel low, try a spoon of unsweetened peanut butter or almond butter rather than something sugary. I used to feel like I was having panic attacks, I do NOT miss those days. Good luck!
This book helped me too, reactive hypos are a category touched on
Amazon.com: The PCOS Plan: Prevent and Reverse Polycystic Ovary Syndrome through Diet and Fasting (9781771644600): Brito Pateguana ND, Nadia, Fung, Dr. Jason: Books Both authors have loads of YT vids and podcasts re: fasting. r/fasting and r/intermittentfasting are great too. This one is recent, Megan Ramos also reversed her PCOS.
Intermittent Fasting for Women | Jason Fung ft. Megan Ramos - YouTube
There are also lots of free resources at The Fasting Method. Good luck!
And
3 pills each. It took a month to see changes. Two months for it to get to 322
I found this book helpful, if you like fasting might be worth checking out? Also, an alternative to metformin could be inositol and/or berberine? Amazon.com: The PCOS Plan: Prevent and Reverse Polycystic Ovary Syndrome through Diet and Fasting (9781771644600): Brito Pateguana ND, Nadia, Fung, Dr. Jason: Books This touches on inositol Tuit Nutrition: The PCOS Post: Hormonal Havoc From Hyperinsulinemia. For me, really focusing meals on 30g of protein and healthy fat (avocado, olives, etc) made me full so sugar and starch were not as appealing. Supplements and some IF helped with hunger and cravings, as my IR was reduced cravings kind of faded and my PCOS symptoms got way better. Good luck!
I cook out of Eat Happy and Eat Happy, Too. I have yet to make anything that wasn't a hit with my husband (who isn't low carb per se, but eats what I cook so dinner is low carb!) and the recipes are not overly complex or requiring bizarre or difficult to source ingredients. The author is Celiac and dairy intolerant so there are suggestions for substitutions if dairy is included in a recipe.
As for specifics, breakfast doesn't need to be a particular kind of food. Eat leftovers. I often do plain greek yogurt with sausage crumbles and pistachios or some other form of nut. Eggs are always an option. Lunch is usually leftovers or some combo of salami w/jalapeno cream cheese, hard boiled eggs, tuna, chicken (sometimes made into a salad, sometimes not), cheese, olives or pickles, really finger food that keeps well in the fridge so I can vary from day to day and not get bored. Dinner is a protein and veg. If I am well rested and feel like prepping, I cook out of the above books a LOT. Love my InstantPots and my grill, especially during the summer. Not over complicating was helpful in the beginning (like trying to find low carb subs for high carb foods) and now it's just habit. I make a simple cheese sauce using heavy cream, a bit of cream cheese or goat cheese, a T or so of dijon mustard and shredded cheddar. I use the lemon cream sauce from Eat Happy. A simple stir fry of colored bell peppers, garlic and onions goes great with steak. Stick to easy while habits form!
For me, layering in inositol and some intermittent fasting really helped lower the insulin resistance driving weight gain. With PCOS we have more insulin and clear it more slowly so spacing out eating gives it time to fall and stay low. I started with cutting out snacks and eating dinner early, then not eating until breakfast, so 14 hours or so. This article and book were really helpufl to me. Good luck!
Tuit Nutrition: The PCOS Post: Hormonal Havoc From Hyperinsulinemia
All 3 authors have loads of YT vids and podcasts, Dr. Nadia reversed her own PCOS symptoms and diabetes, so, inspo. Lots of inspo at r/intermittentfasting too. Good luck!
Of course! A lot of people take a brand called Ovasitol. I think there are ways to get coupons for it, you can google. It is a blend of 2 forms of inositol.
I take a bulk myo inositol powder. If you buy this one, use a different scoop, about 1 Tbs is 2 g, so take that mixed in water twice a day. It tastes sweet, so is ok to drink. The scoop that comes in the bag is 600 mcg so you need 3-4 of those to get to 2g and it is a pain. A coffee scoop or collagen scoop is what I use, they tend to be 1 Tbs. I keep some in a mason jar on the counter, the bag is big so it lasts a while.
If you want to try ovasitol, if you put that in the search bar you will probably get thousands of hits.
I took it to help insulin resistance and hair growth, I did not even know it was good for mood until I was in a better mood and looked it up. It also helps me re: hunger and cravings and belly fat started to shift a bit before I even lost weight. Hope it helps you too! I will keep an eye out for your updates, and ask more questions if there is anything else I can help with. Best to you!
Fasting is amazing for insulin resistance and PCOS. I found this book really helpful, Dr. Nadia reversed her own PCOS symptoms and mood issues. Congrats on the weight loss!
I take bluebonnet buffered chelated magnesium
It’s chelated magnesium bisglycinate buffered with magnesium oxide
https://www.amazon.com/dp/B002TU58QA/ref=cm_sw_r_cp_api_glt_fabc_ZZS203VA39CC5AQQ9AEK
They have it at Whole Foods too
What I can say is it helps me stay asleep at night and use the bathroom regularly so I’m satisfied
Dr. Fung also co-wrote a book specifically about PCOS
I actually used an ovulation monitor kit instead of bbt. My FSH and LH have always been abnormal. Clearblue Fertility Monitor Test Sticks, 30 count https://smile.amazon.com/dp/B0000532PO/ref=cm_sw_r_cp_api_glt_fabc_2Y2BP4EYHQEW07WYWXFE
I found that I ovulate on day 17 after getting my period. I have 2 happy and healthy kids now!
This is a great resource, IF can be done with any eating plan and to fit your schedule.
also r/intermittentfasting