1 pcos INFLAMMATION nT Less signs of “PCOS 1 bloating 4 hair loss 2 weight plateau 5 moodiness 3. cystic acnea 6 chronic fatigueEvery woman with PCOS has inflammation 4 S EF $ Bese inanintes inflammation leads to blood sugar S issues, a stress response and slows 4 down thyroid (all the pcos types) 4 uw Zz inflammatory foods inflammatory cytokines are released as a response to eS inflammatory foods (like gluten or dairy) in order to protect you endocrine disruptors found in make up, cleaning products, environment and FOOD that we eat endocrine disruptors2D INSULIN RESISTANCE Pcos WEE]s signs of 1 cravings 4 ovarian cysts 2 weight gain 5 moodiness 3 cystic acne 6 hangry attacksINSULIN RESISTANCE 80% of women with PCOS have insulin resistance genetics genetic predisposition high carb or sugar diet or eating aime foods that spike insulin, like dairy snacking snacking throughout the day instead of eating full meals overexercising like cycling class every day can cause your body to create more sugar in your bloodstream. (lifting weights & going slow builds muscle that picks up sugar in bloodstream) —=—=——EEEE overexercising3 ADRENAL FATIGUE Pcos signs of “PCOS 1 chronic fatigue 4 anxiety 2__ irritability 5 hair loss 3. weight gain 6 trouble with sleep30% of women with PCOS have adrenal fatigue adrenal glands small glands that sit on top of the kidneys what do they do? produce hormones, and when we produce too much stress hormone, it doesn't prioritize sex hormones necessary for period health and pregnancy 3 ADRENAL FATIGUE stress hormones women with pcos have trouble bringing stress hormones back down after they spikeWw S) ° Ee < we a < Z Wu a a < 30% of women with PCOS have adrenal fatigue quality of sleep inflammation overexercising restrictive dieting lack of quality sleep can lead to insulin resistance..(optimize sleep to 8 full hours: watch the sunset, turn off screens, take CBD, meditate) inflammation is detected as stress in the body --> chronic high cortisol (running, crossfit, cycling)- pumps more stress hormones, which leads to weight gain (3 slow, weighted workouts a week is good enough) only makes your symptoms worse. Every time youre starving, blood sugar drops and cortisol goes up, body isn't producing sex hormonesA, HYPOTHYROIDISM Pcos Chronic restrictive dieting puts you in starvation mode and sends signals to your thyroid to slow down, which slows your metabolismA, HYPOTHYROIDISM 33% of women with PCOS have thyroid disfunction metabolic powerhouse restrictive dieting gluten the thyroid is the metabolic powerhouse of the body, and some diets can negatively impact the thyroid directly. restrictive dieting makes our brain tell our thyroid to slow down our metabolism gluten mimics the thyroid molecule, and when your immune system detects it as an invader, it attacks both the gluten protein & the thyroid2 n a ° a > <= EF ° a > ae 33% of women with PCOS have thyroid disfunction stress & blood sugar endocrine disruptors birth control stress & higher blood sugar & cortisol levels weakens thyroid functionality endocrine disruptors from our environment can cause estrogen dominance which blocks thyroid receptors birth control hijacks our thyroid and depletes us of vital nutrients it needs, like selenium and zincK ETO less than 50g of carbs every day (ex: I slice bread, 1/2 avocado, 1/2 cup berries, then some chicken and cauliflower and youre already at 50g carbs) PROS CONS * reduces insulin drastically * lots of artificial sweeteners * improved thyroid sensitivity and dairy * high in healthy fats (quick * not along term solution short term results, even * not ideal for all PCOS types, pregnancy) especially adrenal fatigue PcosINTERMITTENT FASTING not eating for periods of time (12 hrs or more) PROS CONS * reduces insulin --> weight * can result in low blood sugar loss and stress response ask yourself..would you follow this long term? not ideal for all PCOS types, especially adrenal fatigue & hypothyroid Pcos GUT LogVEGAN & VEGETARIAN avoiding meat and fish (and dairy/ ALL animal products, if vegan) PROS CONS + improves insulin sensitivity * nutrient deficiencies if you * reduces inflammation don't supplement properly * nutrient dense * high carb if you don't create balanced plates * Glissues if you have IBS or leaky gut not ideal for all PCOS types, especially if you have adrenal fatigue (need B vitamins) and insulin resistance (could be too high carb) and hypothyroid (low iron affects T3 - T4 conversion) gdONE MEAL A DAY LITERALLY eating only one meal a day PROS CONS * reduces insulin * results in low blood sugar and stress response ask yourself..would you follow this long term? not ideal for all PCOS types, especially adrenal fatigue & hypothyroid PcosLOW CARB around 60g of carbs every day PROS CONS * reduces insulin * more cravings * obsession with avoiding carbs ask yourself..would you follow this long term? not ideal for all PCOS types if you go too low, especially adrenal fatigue & hypothyroid pcosCALORIE RESTRICTION eating less than the recommended amount for your height/weight PROS CONS * reduces insulin + more cravings * bad relationship with food * nutrient deficiency * hormonal chaos! eating less calories slows down metabolism & thyroid function it also creates blood sugar spikes, not ideal for insulin sensitivity as a result, cortisol goes up and adrenal health declines Pos.CALORIE RESTRICTION eating less than the recommended amount for your height/weight PROS CONS * reduces insulin more cravings bad relationship with food nutrient deficiency hormonal chaos! ask yourself...would you follow this long term? not ideal for any PCOS type if you eat too little Pcosmain factors “PCOS WEIGHT LOSS a 1. what ingredients you choose ) 2. how you pair food on your plate des, 3. how many carbs you have QO 4. how many times a day you eat a 5. how you workout Pcos5 MAIN FACTORS FOR PCOS WEIGHT LOSS WHAT INGREDIENTS YOU CHOOSE Gluten Free Dairy Free nies now Studies show that gluten a et that dairy can triggers chronic — ; spike insulin as inflammation. much as two How much " slices of bread! depends on each person Other Anti- Inflammatory Ingredients chia seeds pumpkin seeds buckwheat noodles fatty fish kimchi apple cider vinegar co: WEIGHT5 MAIN FACTORS FOR PCOS WEIGHT LOSS WHAT INGREDIENTS YOU CHOOSE olive ol er bell peppers + +eg9 ) zucchini ——- throw on a slice of cheese and whole wheat toast and this : : 5 meal can be a completely different thing for you... PES. cae5 MAIN FACTORS FOR PCOS WEIGHT LOSS HOW YOU PAIR FOOD ON YOUR PLATE gluten free carb bell peppers pairing rice with protein, fat and fiber slows ree ee - the absorption into your bloodstream F WRen T LOSS5 MAIN FACTORS FOR PCOS WEIGHT LOSS 4 HOW MANY CARBS YOU HAVE when you have a high carb weight loss meal, you may crave more food afterwards because insulin hormone is high GRSur Loss5 Ma IN FA Cai OR s FOR PCOS w EIG HT Lo ss HO WwW MA NY T IMES A DA Y YO U EA T you di lon't want to snack thr ‘ough out th e da y ore sost eno eno eno anes Snack anes no Spock gin ce oD eo psn woul ‘ sui. i suit nou psu i oul ns? Pco:! id5 MAIN FACTORS FOR PCOS WEIGHT LOSS HOW MANY TIMES A DAY YOU EAT you don't want to snack throughout the day What NOT to eat in a day for PCOS BREAKFAST LUNCH SNACK DINNER 10 time for inch! bunch tinier orona ene ne )5 MAIN FACTORS FOR PCOS WEIGHT LOSS $81 ross “How YOU WORKOUT high intensity, long workouts (cycling, orange theory...) pump stress hormones and blood sugar..women with PCOS struggle to bring that back down5 MAIN FACTORS FOR PCOS WEIGHT LOSS Pcos WEIGHT Loss “HOw YOU WORKOUT high intensity, long workouts (cycling, orange theory...) pump stress hormones and blood sugar..women with PCOS struggle to bring that back down thigh workouts are better for insulin resistance!WHAT TO FOCUS ON heal your metabolism and lose weight naturally by following a lifestyle change specifically for PCOST MEAL & WORKOUT PLAN for PCOS WEIGHT LOSS WHAT INGREDIENTS YOU CHOOSE every ingredient for each meal is specifically selected for PCOS weight loss. We have also created a vegan/vegetarian version of the 4 Week Meal Plan. pickled onions gluten free carb (apple cider vinegar) (black bean salad) SS salmon patty (fatty fish)MEAL & WORKOUT PLAN for PCOS WEIGHT LOSS / HOW YOU PAIR FOOD ON YOUR PLATE the meals are paired following the protein, carb, fiber fat balance for insulin resistance fiber df mashed potatoes) (roasted carrots) fat protein (gf df gravy) (meatballs):MEAL & WORKOUT PLAN for PCOS WEIGHT LOSS HOW MANY CARBS YOU HAVE Understand your carb tolerance to know exactly how much you need on your plate. Select the version of the 4 Week Meal Plan that corresponds with your carb tolerance. you can have rice, but you just have to know how much4 MEAL & WORKOUT PLAN for PCOS WEIGHT LOSS HOW MANY TIMES A DAY YOU EAT breakfast lunch and dinner is planned out for you to keep your metabolism moving BREAKFAST LUNCH DINNER4 MEAL & WORKOUT PLAN for PCOS WEIGHT LOSS. “HOW YOU WORKOUT full length workout videos showing you exactly how to do each move using our slow weighted workout approachMEAL & WORKOUT PLAN for PCOS WEIGHT LOSS You'll learn exactly... o 9 what to eat how to use every day, leftovers, gluten and what to freeze dairy free and store You'll get... grocery list meal plan oO what workouts todo (3x a week) oO weekend prep guide