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The joys of having slightly more testosterone is that it may work in your favour to build muscle mass. If you are a true beginner to strength training I recommend the book Strong Women Stay Slim. Strong Women Stay Slim (book)
I am reading End Your Carb Confusion: A Simple Guide to Customize Your Carb Intake for Optimal Health: Westman, Dr. Eric, Berger MS CNS, Amy: 9781628604290: Amazon.com: Books Dr, Westman has worked with women with PCOS for decades in his clinic at Duke as well as helping thousands of people reverse diabetes and obesity. He lays out 3 plans - 20 carbs, which is where he recommends people with PCOS start, along with reactive hypos which I used to get, a 50 carb approach and a 150 carb approach. He recommends the 20 for metabolic healing and for weight loss. Later, depending on your particular body and how it responds, a higher LC limit, esp re: whole food carbs might be ok. The book is so helpul and simple, wish it had been out years ago. So, your experience tracks exactly with his professional opinion. And he would have predicted the weight and PCOS improvements too. :) Pain free is amazing, I lost chronic tendoitis that made me limp, now I go hiking in the mountains, how crazy is that? I even had things like GERD and chronic sinus infections and migraines go away, cutting sugar and starch cuts down on inflammation super powerfully. Best to all on your health journey!
It is not prescription. I get it from Amazon. https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1
Throw out the scoop it comes with, too small. I take 2 g 2x per day which seems pretty standard. Take a b vitamin with folic and choline with it. Mix it with any cold liquid - coffee, tea, water, it tastes like sugar so is nice, lol.
The bag is huge and lasts a long time. Come back with an update. I never heard of inositol before the r/pcos sub and it has changed my life.
Low carb and IF help too but for a lot of women with PCOS the help with insulin signaling from supplements or metformin is the game changer. I had been keto and doing IF for a long time and STILL inositol had a big impact on my hunger and cravings. And I got tons of baby hair, which was a happy surprise.
I know people who are devoted to their air fryer, so might be worth seeing if you can pick one up. It is kind of like a toaster oven but you can fit more in it.
Inositol, NAC and berberine are all pretty cheap from Amazon if you want to experiment with one as a replacement. I take this bulk inositol, 4g per day and it lasts for about 8 months. You may even be able to have it shipped to you at your new place, just one bag would last almost your whole trip.
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Sounds like a fantastic adventure, have fun!
Sure, I take this. I tried more expensive brands and they did not work any better. This lasts for many months. The scoop that comes with it is useless, I weighed it and a 1 Tbsp coffee or collagen scoop = 2 g, I take it twice a day mixed with water. People on here said not to mix it with hot beverages or caffeinated beverages on the advice of their treating professionals, so, I stuck to water.
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Inositol seems to be game changing or not do much, depending on the person. I also take NAC and berberine. A lot of people have good results with metformin if they can tolerate the GI effects. Keep experimenting. Good luck and pls come back with updates!
This book helped me a lot, there are PCOS success stories in it too.
End Your Carb Confusion: A Simple Guide to Customize Your Carb Intake for Optimal Health Paperback – December 15, 2020
by Dr. Eric Westman (Author), Amy Berger MS CNS (Author)
Focus your meals on protein and high fiber veg. Our bodies are designed to run on glucose or stored energy like a battery, 2 modes, like a Prius. When we eat sugar and starch, insulin goes up and we cannot access fat stores and feel like we need to eat constantly. If you change the food, the cravings go away. Protein and fiber will make you feel full so you can cut snacks and eating after dinner and you will be starting IF without even meaning to do so. If you try to do IF with a very high carb diet and IR it will feel harder.
For me, focusing on better health and wanting PCOS and other health symptoms to improve, not just weight, helped. Weight is a symptom of metabolic syndrome, as metabolic health improves, it adjusts. You need to find a why that is more important than eating carbs, they have addictive effects for many of us, for me, I used them as a crutch to reward, rev up, sedate if I felt anxious. I needed to find other ways to deal with feelings that did not center on food. It gets easier and easier over time. Dr. Rob Cywes vids on carb addiction and vulnerability to addictive behaviors really helped me view things differently.
This helped too. https://www.youtube.com/watch?v=3d7KkyXnyB4
r/intermittentfasting has a lot of support and people changing their health
Good luck!
I stopped using heat, I took a break from hair dye, stopped wearing tight hair styles, and tried hard to not stress. I did start using This shampoo
It seems to help a lot. That grew back about 80 percent of my hair. I do believe I was deficient in vitamins too. I tried everything you could think of before that. Caster oil, a few shampoos that didn’t work.
I take a cheap bulk myo inositol. I tried the blend and it did not seem to work better for me so I take this. 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 tiny, 600 mcg, so it is a pain to get to the 2 g dose twice a day. I weighed it out and now use a coffee scoop or collagen scoop instead, exactly 2 g. I mix it with water and drink it. It comes in a 2lb+ sized bag so it lasts a long time, I keep a smaller amount in a mason jar for the week.
If you put inositiol and brand in the search box you will get a lot of hits. Ovasitol is one that comes up a lot.
Good luck!
This book is focused on metabolic healing, reversing PCOS, diabetes, etc. and THEN what to do to keep the health and weight loss gains. Dr. Westman has been helping women with PCOS for decades, he published a study on PCOS way back in 2005, it is on Pubmed. There are a variety of LC plans and guidance on which is right for you at whcih point in your healing journey. His appoach is simple, you only track carbs, no apps or spreadsheets necesssary, it is very straightforword. And after better health and weigh loss is where gains often slip away, this approach gets your health problems reversed and keeps them gone. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
His co-author is Amy Berger who wrote this good article on PCOS. There are several case studies of women with PCOS as well as other metabolic disorders in the book, the healing and health they gain is very inspiring.
Tuit Nutrition: The PCOS Post: Hormonal Havoc From Hyperinsulinenia http://www.tuitnutrition.com/2019/06/pcos.html
Not only does metabolic healing reverse PCOS symptoms (and diabetes, NAFLD, mood disorders, etc) but doing so lessens our higher risk for other expressions of metabolic syndrome. Weight loss may achieve that but it is not certain. Healing metabolic health and lowering insulin means PCOS reversing and a lower risk of diabetes, NAFLD, heart disease, etc, and the symptom of poor metabolic health, excess weight, will also adjust. Metabolic syndrome is a dietary disease and changing the food is powerful. IF and weight training/resistance work are also very effective re: metabolic syndrome. IF works with any eating plan, there are lots of inspiring posts over at r/intermittentfasting, and many reversing their PCOS.
Best to all on your health journey!
This book re: PCOS and fasting is great, the authors also have a YT talk. You may also want to check out r/intermittentfasting and defo read the advice on electrolytes in the sidebar at r/fasting, no commercial products needed, they have excellent info on what is needed and quantitates.
I'd skip Audible, there are graphs and recipes that you will miss. My library had the book, I later picked up a copy to have the recipes. The Obesity Code by Fung is also excellent, and his team does The Fasting Method podcast, both hosts had PCOS and other insulin resistance linked conditions put into remission with diet changes and fasting.
https://www.amazon.com/PCOS-Plan-Prevent-Polycystic-Syndrome/dp/1771644605
Good luck!
I think the brand I use is from Sport Researchsport research. It has 10g protein, 40 cals, and No sweeteners.
I don't have relevant experience but wanted to say, well done, keep going u/pepperpix123! You have made a lot of changes and that your A1C is coming down is fantastic!
I also found IF really helpful for IR and PCOS https://www.amazon.com/PCOS-Plan-Prevent-Polycystic-Syndrome/dp/1771644605 and inositol was life and health changing for me.
Keep going!
I bought a scale which shows body fat & muscle percentages which could help. I don’t know if it’s 100% accurate but it could give a good idea
Weighing Scales for Body Weight... https://www.amazon.co.uk/dp/B086PRHGLT?ref=ppx_pop_mob_ap_share
This book is simple to follow and really helped my health and weight and it also addresses maintenance. There are several PCOS success stories in the book. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Good luck!
I resisted that one and the heavy cream in coffee in fasting window for a long time despite listening to loads of Megan Ramos podcasts where she says fasting clean gives the best results. Alas, having worked with thousands of clients at The Fasting Method, turns out she was right.
Once I switched I also saw better results. She also really advises to focus on therapeutic fasting and get to weight and health goals in a finite time period. I wasted SO much time doing lazy LC with frequent cheats, loads of flavored drinks and cream in coffee in fasting window, etc. I felt both deprived and frustrated that I was not making much progress. Once I really dialed it in the changes were significant, my hair even grew back. Ramos talks about women losing more and faster the as they get more established in fasting, that was also my experience, as IR decreased, weight shifted more easily. Men tend to lose more at first, then slower, women kind of the opposite pattern.
Best to all on your health journeys. IF is a great tool for improving metabolic health. This book has a very empowering title and also some good recipes. https://www.amazon.com/PCOS-Plan-Prevent-Polycystic-Syndrome/dp/1771644605
I found this one worked as well for me as more expensive brands, I tried several, including blends.
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
I take 2g twice per day, 2g = 1 Tbs so I use a coffee scoop. The scoop in the package is pretty useless. I keep some in a mason jar on the counter, the package lasts for a few months.
Good luck!
A bit of background before I share....I was put on birth control at 14 after being diagnosed via bloodwork and ultrasounds with PCOS. I stayed on birth control until I turned 26 (currently 28) and had horrible side effects from it. It DID regulate my period - I will say that. I stopped the pill very abruptly and have found my cycle stays very regular, maxing out at 38 days when i'm abnormally late (like this month, due to wedding stress and drinking a lot while celebrating). My cramps never were helped by the pill and my bloodwork only improved as I lost weight. That was the thing, though...it was SO much easier for me to lose weight when I got off the pill. I can't explain why that is but it's a direct correlation I noticed. I was working with a personal trainer for 6 months, 4 of which were on the pill. In that 4 months I lost 4lb and in the final two sans the pill, I lost 6lbs (most if it being in the second month). All in all, I would say that after stabilizing, your body can really recover well from the pill.
​
I HIGHLY recommend this book if you're interested in reading up on a slightly holistic approach to PCOS that advocates for bodily balance without too many unnecessary medications (the author won't deny that certain ones are just important for certain bodies).
​
Riding a bike on moderate levels also helps and is maybe easier on your ankle?! It's said to do 20-30mins a day to wake up our muscles so they can work properly and use the insulin the right way.
Just reading a book I've found very interesting. And many things made a lot of sense.
I lost 60kg / 122lbs by low carb or rather NO STARCH and just walking every day about 6000-8000 steps or on my stationary bike at home while watching shitty reality tv:) I also did some muscle building exercises but just at home! Like push up, squats, sit ups but keeping upper body on the floor, just lifting my legs (im sorry don't know the name, English is not my first language) this exercise is also helpful if you gave birth or if your stomach area was very big; the muscles separated and with classic sit ups it'll get worse, so this other exercise works from the lower muscles up and "closes" them again. (just as a general FYI :) I was very overweight and my stomach was huge so I needed this.
Heres the book
https://www.amazon.com/Glycemic-Load-Diabetes-Solution-Adult-Onset/dp/0071797386
How LC are you? Try 20g total per day for a while, the way carbs are stored in the body causes the body to hold onto water. Lower that and you will lose a lot of inflammation very quickly. Inositol is great but I think the effects are longer term, diet changes are key for any kind of water retention. This book helped me tremendously and it is very simple to follow
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
r/AlternateDayFasting discussed in https://www.amazon.com/PCOS-Plan-Prevent-Polycystic-Syndrome/dp/1771644605
r/AutoImmuneProtocol
Have you ever worn a CGM? Even a few weeks could give you interesting data, your body could be reacting to foods that you don't suspect are problematic. I had a friend who ate Paleo and made a lot of curries with coconut milk. Should not spike insulin but for him it did and it impacted weight loss. In the US it usually requires a prescription but they can be obtained from Level 2, I think.
Your reactions to inositol and magnesium are interesting. I think you will have to play detective and maybe more data points can help?
Our bodies are all different.
If your insulin is really low from diet, one thing I saw someone mention on a fasting sub was that she does ADF if I'm remembering correctly and follows an AIP diet, she needs both to lose.
Are you still on the med that caused the weight gain? If yes, can you try a more weight neutral one? NAC is also great for mood.
Magnesium usually makes people sleepy, that is interesting.
Fantastic that you have an early bedtime, circadian rhythms are so important for health. I am listening to this on Audible these days https://www.amazon.com/The-Circadian-Diabetes-Code/dp/1785044028
That is interesting, inositol is used to treat depression in higher doses. If it was not a good fit for you there is always NAC, berberine or metformin.
I did lazy low carb with pretty frequent slips for a LONG time and saw no improvement, ugh for all the wasted time. I also did some Alternate Day Fasting with 2 full meals on eating days, that seemed to help my IR a lot. It is one of the schedules discussed in https://www.amazon.com/PCOS-Plan-Prevent-Polycystic-Syndrome/dp/1771644605 I also did better with really clean fasting and distinct spaced meals on eating days, my old pattern of grazing/snacking seemed to derail progress.
As my IR improved, skin tags vanishing, hirsutism improving, skin and hair less oily, cycles less crazy heavy, then weight seemed to adjust more easily. With water weight a factor the scale stressed me out, I ended up putting it away, weighing once a month when cycle ended and using measurements, photos and tight clothes to track progress.
Keep trying things, don't give up! Someone on here said that once and it was the best PCOS advice.
I also found sleep and stress mgt very important. My doctor is big on a 10pm bedtime and a daily 30 min walk for relaxation. I laughed it off but it did help. I used to have very erratic sleeping hours and poor quality sleep, I had apnea symptoms and IR can mess sleep up too, along with cortisol. NAC is also good for sleep as is magnesium, I take that about 1/2 an hour before bed and also minimize screens for a while before sleep. It was hard to make changes but I do feel better.
Good luck, please come back with updates!
You probably need more magnesium re: cramps and electrolytes in general. There is an excellent guide to electrolytes in the sidebar at r/fasting. If you are new to fasting your body is still in the process of becoming fat adapted. Symptoms like being cold should pass in time, in the meantime try hot tea.
When fasting if you feel bad it's always good to stop and restart another day.
This is a great guide to IR and to PCOS https://www.amazon.com/PCOS-Plan-Prevent-Polycystic-Syndrome/dp/1771644605, they also have a vid re: PCOS on YT.
r/intermittentfasting and r/fasting are great supportive and informative communities.
Glad you are feeling better!
To get the right dose the powder is much easier, it also ensures you're taking with a glass of water as recommended. Ovasitol can be pretty pricey, and is the name brand of powders, but I use Zazzee Pregnositol which has the same ratio. If you are going for the 40:1 daily dosage, this is almost a 4 month supply (115 days) for $50.
The book above was written by a doctor at Duke who has been publishing on PCOS for decades. His approach is very simple and very successful. No tracking, obsessing about food, etc, and it really worked for both weight loss and maintenance which is where a lot of approaches fail. Most importantly it improves metabolic health and my symptoms reduced or reversed. My hair even grew back.
This book is also excellent. The co-author has her own PCOS story and is active on IG and podcasts. Dr. Fung has loads of articles, YT vids, etc. The book is not as in depth on the science as say, The Obesity Code, but it does a good overview and it has recipes. I got it from the library and ended up buying it bc I like to cook from it. https://www.amazon.com/PCOS-Plan-Prevent-Polycystic-Syndrome/dp/1771644605
Yay, I hope it helps. Amy is the co-author of https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 which addresses not only losing weight and improving metabolic health but then how to figure out your personal carb tolerance for maintenance, a key step that many approaches miss.
Congrats on the little one and pls come back with updates!
My fave is Earth Chimp. It’s not exclusively pea protein (mix of pea, pumpkin, sunflower and coconut), but it is vegan, sugar-free, gum-free, and it has probiotics. Sweetened with monkfruit. I’ve only ever had the vanilla flavor, but it comes in chocolate and plain as well. EarthChimp Vegan Protein Powder (26 Servings, 32 Oz) with Probiotics, Organic Fruits & Plant Based Protein Powder, Dairy Free, Gluten Free, Gum Free, Lactose Free, Non GMO, (Chocolate) https://www.amazon.com/dp/B07BBTQ7T9/ref=cm_sw_r_awdo_navT_a_A6XAK3RZ2J6ZQGS5K1QM
I did low carb (less than 25g a day) and a mixture of HIIT and walking for exercise. I couldn’t handle the GI distress from Metformin, so I used Inositol instead. Ovasitol is fine, but I ended up going with it in pill form for ease.
Myo-Inositol & D-Chiro Inositol Blend | https://www.amazon.com/dp/B07HX2DMY8/ref=cm_sw_r_cp_api_glt_fabc_TAMQA9J7H2WEY5DMMDGJ?_encoding=UTF8&psc=1
This one. https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
The scoop that it comes with is useless, the rec dose for PCOS is 2g x 2 or 4g per day (for mental health is goes higher). I weighed it out and 2g = 1 Tbsp, so I use a coffee scoop or collagen scoop that is 1 Tbsp. I keep some in a mason jar and the package lasts for months. It has worked great for me, hope it does for you, too. Pls come back with updates!
Hey guys! So it was difficult to find a platform to use that allowed unlimited amounts of participants but was free but I found https://zoom.us/meeting Please click the link above on Sunday, May 27th @ 2:00 PM CT Meeting ID: 634-698-6064 Password: Keto You do not have to put your last name for this, so you can remain semi-anonymous if you want. I have yet to try this but hopefully it works! I am thinking of making an excel spreadsheet with all of the members, would you guys be interested in being referred to as your Reddit account name or first name? If first name, please PM and the excel file will ONLY be shared among group members!!!!!! We can track people's progress via excel spreadsheet, however, if people are uncomfortable with this, there's no need. I think only one person should keep said sheet, just to make sure it is not being passed around with everybody's private info. I was thinking every week we could either stick with one main moderator or take turns. Maybe a new subject per week as well as weekly diet check-ins? We could do polls for weekly discussion topics or it can just be more fluid. The only reason I say topics is because we only have 40 min. to be in a chat so we should spend our time wisely. However, it could be the case that after 40 mins we can reopen another chat. If anybody is really sketched out by the whole spreadsheet thing, I totally understand! I was just thinking it could keep people accountable (including me). If anybody has any ideas for how this group chat should be run, by all means, please speak up, this is a community, we all have an equal say! If you are planning on joining, please confirm below and PM me your first name or express if you'd rather be referred to as your Reddit name in the comments. Anyways, can't wait to speak to you all Sunday! If we have trouble with the video chat then let's link back up via Reddit!
PCOD or Polycystic Ovarian Disease, as the name suggests is a medical condition in which clusters of small sized cysts are formed in the ovaries. These cysts are fluid filled and contain immature eggs.
This disease usually occurs in the reproductive age of women , due to the hormonal imbalance. The female body starts producing more male sex hormone ‘androgen,’ due to which the normal menstrual cycles get disrupted. Though cause of PCOD is not very clear, it is presumed that combination of genetic and environmental factors play a role. Risk factors are obesity , lack of physical activity/ sedentary lifestyle and family history of someone with the condition.
Here comes some good news: Even a 10 percent loss in body weight can help lessen the symptoms of PCOD which in turn help in restoring a normal period and regular cycle.
Here are some real good tips on what you should eat to help you correct PCOS Disorder: PCOS? Diet Can Help!
Even a 10 percent loss in body weight can restore a normal period and make your cycle more regular. Though PCOD cannot be cured completely, but making some changes in your diet and regular exercise can be very helpful in managing the PCOD symptoms.
There is one magical herb which helps Women of all ages in any kind of Women Related issues, click here to read about >>> Shatavari and it's health Benefits.
This is the Berberine
Thorne Research - Berberine-500 - Botanical Compound to Support Blood Sugar Metabolism - 60 Capsules https://www.amazon.com/dp/B009LI7VRC/ref=cm_sw_r_cp_api_glt_fabc_5B9TN9D4Y6VC99QDA44S?_encoding=UTF8&psc=1
Berberine is like metformjn - without all the terrible stomach side effects. It helps promote blood sugar metabolism and help with insulin sensitivity.
Basically - it helps you not get a huge blood sugar spike when you eat carbs and keeps it stable.
What type of PCOS do you have?
Which of your hormones are out of balance?
If you have adrenal PCOS - your DHEA-S or Cortisol may be elevated - please google - that leads to fat going to the stomach.
I like this book - which explains how to address that - https://www.amazon.com/dp/B01M04I2JY/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
But there may be other docs who wrote books on the subject
I would start working with a talented functional medicine doc with experience treating PCOS.
You need to figure out which version of PCOS you have.
The quick weight gain and marks makes it sound like high cortisol could be a major player - may be causing fatigue.
You could use a CGM to confirm if you have high blood sugar - and berberine or bitter melon could help with that - I would alternate.
But the weight gain may be coming from what's called Adrenal PCOS - dysregulated DHEA-s or cortisol.
This books was a life saver for me: https://www.amazon.com/dp/B01M04I2JY/ref=dp-kindle-redirect?\_encoding=UTF8&btkr=1
Wow that’s incredible! Keep up the good work, though don’t worry if the loss ends up being only 1-2 lbs per week, just needs time and dedication 😊
I get my chromium from Amazon. All my supplements are made by “Best Naturals”. Amazon UK link
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
I've been using just myo for maybe around a year and haven't noticed a reduction in my PCOS symptoms really, but I know most of the studies cite the use of combining d-chiro with myo, so I'm hoping that will help.
I ordered this and started last night. It's a more affordable version of Ovasitol. I'm taking one scoop in the morning and 1 with dinner.
Metformin can lose effectiveness over time.
Layering in the supplement inositol might help with insulin sensitivity.
Intermittent fasting was super helpful to me in lowering insulin. This book was great, Dr. Nadia reversed her own PCOS symptoms and diabetes, very inspiring. Both authors have loads of YT vids and podcasts, Dr. Nadia is also active on Insta. 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 just cutting out snacking, eating dinner early and not eating until breakfast lets insulin fall and stay low. With PCOS we have more insulin released and are slower to clear it. Lots of inspo and success stories at r/intermittentfasting too.
Why managing insulin matters Dr. Jason Fung: To Lose Weight, You MUST control Insulin - YouTube
Congrats on the engagement and new job and good luck!
I love plant based protein powders without stevia since plant based proteins don’t have extra hormones and the stevia makes blood sugar spike.
Plant-Based Protein Powder | Organic Vanilla Keto Friendly Vegan Protein with MCT Oil, 18.5 oz, Makes 15 Shakes, Vegan, Gluten Free, Non-GMO, Stevia Free & Erythritol Free, Soy Free, Dairy Free & Only 3g Sugar https://www.amazon.com/dp/B00ZY7UR8O/ref=cm_sw_r_cp_api_glc_fabc_1VM9J2NFKZJS3PWVFWFX?_encoding=UTF8&psc=1
If you want more bang for your buck and is whey/dairy-free, try this:
It kind of tastes like and has the consistency of flour, but you can't taste it and it mixed in really smoothly in smoothies and such.
Dr. Westman has a very simple approach and a variety of LC approaches. Only carbs are tracked and he actually teaches how to do intuitive eating but within a framework. Might be a fit? For me, getting off the insulin/blood sugar/reactive hypo rollercoaster kind of freed me of the feeling of being controlled by food. Inositol, NAC and berberine or metformin can also help. Inositol and NAC are good for PCOS and for anxiety and OCD and many feel less hunger and cravings with inositol.
This book was very helpful to me. The authors both have long experience helping women with PCOS. The first phase has lowest carbs to get to weight loss and metabolic healing (including reducing or reversing PCOS symptoms), then it may go up a bit, depending on how your individual body reacts. So, how to get to improved health and then how to keep health and weight loss gains for life. Dr. Westman nas a very straightforward, simple approach where you only track carbs and then learn to eat intuitively within his framework.
I really recommned
You are very close to prediabetes and that is on metformin if I am reading correctly? It has turned around the health of many, including a close relative.
I found dropping carbs down to keto levels really made a tremendous difference for my weight and metabolic healthy. Once you reach your weight and health improvement goals you could look at LC scenarios. Supplements also were very helpful to me, inositol, NAC and berberine, combined with keto and some IF (ADF was super effective for weight loss) even got my hair to grow back. I really recommend either of these books written by doctors with a many year history of helping women with PCOS.
The PCOS Plan: Prevent and Reverse Polycystic Ovary Syndrome through Diet and Fasting: 9781771644600: Medicine & Health Science Books @ Amazon.com Fung & Pateguana
As I got metabolically healthier, it became easier to lose weight.
Have you had your thyroid checked?
Keeping cortisol low with managing stress and lots of sleep is the other leg of the stool.
Good luck!
I have seen it recommended not to do super long fasts with PCOS since it might spike cortisol. But, we are all different, see how you do. In
https://www.amazon.com/PCOS-Plan-Prevent-Polycystic-Syndrome/dp/1771644605
Dr. Jason Fung and Dr. Nadia Pateguana seem to recommend an ADF schedule for PCOS, so 36-42 hours.
But if you feel good and get the results you want, no one can argue with success. :)
I found ADF easy to do consistently. When I had done say 3 day fasts I did not get better results and sometimes I weirdly seemed to retain water, even with drinking a lot and electrolytes. Slow and steady is harder for my personality but really seems to work for my body. I can see signs on IR improving all the time. It is a long process but I am determined!
I take a super cheap bulk inositol powder, it is just the myo-form not the myo:D ratio one. But, works great. From what people on here have said, taike on an empty stomach if possible (at least in am) @ 30 min before eating. Mix in water as caffeine works against it a bit (just learned this).
The scoop my bulk powder comes with is ridiculous, 600 mcg. Very hard to measure to 2 g wtih that, so I just use an old collagen scoop. It tastes like sugar, so is nice to take.
FIrst I had changes re: hunger and cravings. Then skin changes and lost skin tags, then 2-3 months in, hair started growing in.
https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1
I started taking them a bit staggered. All 3 have been great but inositol really seemed to help the most re: the insulin resistance and is linked to hair growth, so it is a fave.
Good luck and please come back with updates.
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I do beachbody workouts so the bands I used i had ordered through the website. Have been using these for over a year now and they are doing pretty well :)
I have seen a ton of feedback on these : https://www.amazon.com/dp/B07D7KX9PX?ref=ppx_pop_mob_ap_share they are fabric and apparently don't roll as much!
Right now I have this Orgain brand of Keto specific protein powder. I mix it into my own version of bulletproof coffee in the morning. I also use this keto coffee creamer to add a little sweetness. The great thing about this one is that it's also a calcium/magnesium/potassium supplement, so I don't have to take those separately anymore. And if anyone is curious I add a tablespoon of coconut MCT oil and about 3 tablespoons of heavy cream to the coffee as well as those two items.
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I also have PCOS and have been using resistance bands for the last 6 months. I just got a generic set from Amazon (DMYCO Resistance Bands Set -... https://www.amazon.com/dp/B086ZT4TV8?ref=ppx_pop_mob_ap_share). I do beginner-level workouts from YouTube; I’m particularly fond of ACHV Peak.
I was at 1000 and then she raised it to 2000 but at 1500 my stomach was having none of that and revolted. I had to stop for 6 months to settled down and now I’m on 1000 slow release. I’m bumping up to 1500 this week, fingers crossed it works.
To track fasting I use zero. To track food I use My Fitnesses Pal, there’s a lot of wrong info in it but I like how I can customize my recipes easily. I have a RENPHO scale that has an app and does BMI, weight and body fat. Then because that’s a lot, I wrote a book on Amazon to put everything into one place and add my exercise, so next time I walk 10 kilometers I can see how long it took easily. I also track water, emotional state and anything extra like cycle date or migraine. I like to be able to look back and see patterns. The other day I noticed that I am angry and really hungry for 2 days after I ovulate lol.
Here’s the link to my book if you’re interested. Keto Diet and Fitness Log Book: 93 day journal for tracking diet, health and exercise https://www.amazon.ca/dp/1654716634/ref=cm_sw_r_cp_api_i_oLbyEbBHTAY4P. This will bring you to Amazon.ca but it’s available on all Amazons.
Can you get Swanson or Jarrow? Both are available on Amazon if you’d prefer not to purchase on Swanson’s website. I would also recommend taking Folate instead of Folic Acid. They are technically the same thing, but Folic Acid is the synthetic version of Folate. Folate is better absorbed into the body, and much better for you.