The Real Truth Behind Autophagy Inducing Fasts

The Real Truth Behind Autophagy Inducing Fasts

Fasting can have vast effects on women’s health. If you are unfamiliar with this effects and the stress it can put on your body, check out this post here to get you started.  It is clear that fasting is huge in the health and wellness industry right now. Fasting has been around for thousands of years, however, mainly known for its large role in religious ceremonies and journeys. People would swear of the powers that fasting could bring, from refined wordly clarity, visions, and even mystical powers to those brave enough to pursue it. But what really gives? Can fasting be beneficial in this day and age? And what the heck does this have to do with Autophagy, you ask?

Autophagy is basically a scientific process of recycling dead cells, or “self-cleaning” that occurs when the body is under stress, either from fasting, exercising, or ketosis.

Lets Debrief on Intermittent Fasting:

One of the more esoteric but much beloved tools in the paleo dieter’s tool-kit is intermittent fasting.

What is intermittent fasting? I.F. is the practice of maintaining overall caloric intake while consuming those calories in fewer meals or in reduced time windows throughout the day. The goal is to create conditions of fasting in the body, but not for extreme lengths of time.

Some examples of intermittent fast strategies include 10, 8, or 5 hour eating windows throughout the day, or perhaps eating just two meals each day: one in the morning, and one at night. The evolutionary premise — the argument that proponents of intermittent fasting make — is that humans evolved to optimize their health under less-than-optimal conditions. Intermittent fasting, they say, is a natural and perhaps even necessary part of being human. 

The modern-day scientific correlate appears promising, too:

Most people are nowadays aware that a calorie-restricted diet has the ability not just to decrease body weight but also to lengthen a human life.  Emerging research is beginning to show, however, that intermittent fasting is just as effective as calorie restriction in ensuring these health benefits! Amazingly enough, this happens without any of the psychological crippling side effects of cravings and food obsession that practitioners of calorie-restriction often experience.

Intermittent fasting, proponents say, also may benefit the fight against cancer, diabetes, and autoimmunity. Here is an excellent, up-to-date review of the “benefits” of fasting. It is wholly understandable that fasting is all the rage these days.

Sort of.

Intermittent fasting women is a specific interest of mine because of what I have witnessed both in myself and in working with literally thousands of women in the PfW community.

In Comes Autophagy:

The word derives from the Greek auto (self) and phagein (to eat). (literally “self-eating”) 

It has been proven that the body runs its biological processes similar to a recycling plant. Old cells that are degraded or just no longer needed in the body can be “eaten” by the body to help streamline and allow our bodies to exist more efficiently. One of the ways the body can enter this self-cleaning mode is by fasting. Most of our cells are already pre-programmed to do this in a process called apoptosis. Apoptosis basically means cells are programmed to die after a certain amount of time to benefit the body.

Autophagy has been studied in relation to its effects at killing cancerous cells in the body. There is not a tremendous amount of data on how this process works and how we can harness it to our benefit. The studies are in effect, however.

Ketosis and high intensity interval training can also engage autophagy in addition to fasting. You get a lot of the same metabolic changes and benefits of fasting without actually fasting while in ketosis, which is typically the main appeal of ketosis versus intermittent fasting.

Negative Side Effects:

  1. We just don’t know exactly what we are dealing with and how it will effect our biochemistry long term.
  2. Growth is occurring. By recycling, autophagy is also allowing new growth to occur in the body. This means bacterial cells or cells like Lyme can be produced or encouraged to grow. 
  3. This is the same to note when thinking about cancer cells. If not harnessed properly, the same growth could occur with cancer cells, instead of just death. This is why autophagy is looked at often as preventative tool, not a treatment.
  4. Every persons biological makeup has their own unique traits. Again – we do not have the information to make a quantitative and educated guess on whether this is successful and beneficial in the short and long term.
  5. Autophagy is a stress induced response, so in order to activate it you have to produce more stress in the body. This is a common parallel that we see with over-exercising especially with programs like CrossFit. People maintain success to a certain point on these programs but is the overall detrimental effects of putting our body through more stress worth the rewards? Does the stressed state of our body even let us benefit from these rewards or are the effects inhibited?
  6. a) Women in studies often do not experience increased insulin sensitivity with IF regimes and
    b) intermittent fasting women actually experienced a decrease in glucose tolerance. These two phenomena mean that women’s metabolisms suffered from IF, the primary and preferred catalyst for autophagy.

Positive Side Effects:

In some studies Autophagy has been shown to produce the following results:

  1. Reduced inflammation levels in the body
  2. Prevention or delay of neurodegenerative diseases (Parkinsons and Alzheimers)
  3. Increased life span

Verdict:

All that being said, that’s it. That’s all that exists! Women don’t have much to go on. Its up to you to determine whether the benefits of autophagy are really worth the stress that can occur with fasting.

As for fasting, there are a few rodent studies. They found that when alternate-day fasting,female rats and found significant negative hormonal changes occurring in the females.

There are even fewer human studies. Human studies on alternate day fasting have not been conducted on women of reproductive age at all, nor have any studies analyzed reproductive responses to fasting.  

Moreover, the few studies that have been conducted on non-obese women have demonstrated that their metabolic responses are not nearly as robust as those of men, and may in fact be antagonistic to their health.

An important distinction to make is between different body weights. Overweight and obese patients appear to experience significant improvements with IF regimes, but normal weight patients do not show the same across-the-board benefits. For women this may be a particularly sensitive issue. Overweight women may experience metabolic benefits, whereas normal weight women do not. I suspect that that may roughly be the case, but who knows. Honestly, no one at this point.

The practical solution, then, I believe, is to look at options, to be honest about priorities, and to listen to one’s body with awareness and love.

Is fasting worth trying if a woman is overweight and trying to improve her metabolic markers, and so far hasn’t had much success?  Perhaps.  Should it be undertaken if a woman is of normal weight?   What if she is a light sleeper?  What if her periods begin to dysregulate?  Or stop?  What if she starts getting acne, getting a stronger appetite, or losing her appetite altogether?  These things happen, and I see them in women who fast and contact me time and time again.

We women (people!) should be honest with ourselves about our priorities, and act constantly with our mental and physical health foremost in our minds.  All women are different. But the literature is so sparse in this area that we cannot make any real statements or predictions about the effects of fasting, other than that we just don’t know, and that we should continue to emphasize the centrality of awareness, caution, and loving nourishment in moving forward.

intermittent fasting women

——–

IF is one realm in which the female body has unique characteristics and needs that demand attention. There are boatloads of others. If you’re interested in reading about the collective set of them and learning how to optimize female skin, weight loss, and hormone balance, for a few examples, you could do worse than my best-selling book, Sexy by Nature, here.

 

 

 

6 Key Ways to Support Thyroid Health

6 Key Ways to Support Thyroid Health

Todays wellness industry is a million dollar market. People get rich off offering solutions to heal autoimmune conditions, support weight loss, and general well-being. This makes it very difficult to understand what can actually help or harm us in the journey towards overall health. It takes a lot of effort to research the science and “Why” behind what works for us and our bio-individuality. In particular, there is a lot of noise about what can help support thyroid help. I have had a lot of women ask me lately about the best ways to support overall thyroid health. There are several things we can do to support our thyroid – I rally up all the goodness below.

1) Reducing Inflammation

We talk about this quite often here on PfW. But it is a key element in maintaining overall health and well-being. You have to reduce inflammation levels in your body to allow your body to heal and function as it needs to. No matter how hard you try to support your thyroid, you might not be able to if you suffer from an underlying health condition.

Figure out your underlying issues by taking stock of your body. What symptoms do you experience? When? For how long?  How long have you had them? Take your answers to google and to the doctor. Get some tests done. Paleo is fantastic for healing, but a more targeted approach can help heal you all the faster.

When you heal your underlying problems, you are naturally supporting thyroid health. 

Reducing inflammation may be easier said than done. Nevertheless some of the things you can do are:

  • Avoid potentially inflammatory foods including ALL processed foods, omega 6 seed oils (Vegetable oils like corn oil, soybean oil, safflower oil, and the like), and perhaps grains and dairy,
  • Consume a nutrient-rich diet full of varied, organic vegetables and fruits,
  • Include organ meats once or twice a month (here’s a supplement in case you do not like to eat liver)
  • Eat more eggs
  • Eat fermented foods daily (here are my favorites)
  • Get some sunlight everyday on your skin without SPF or consider taking a vitamin D supplement
  • Eat wild-caught, fatty fish like salmon or sardines once a week and
  • Consider taking the rockstar superfood cod liver oil which is rich in fat-soluble vitamins A and D as well as the crucial anti-inflammatory molecules EPA and DHA.

2) Limit Using Products That Mess with our Endocrine Receptors

Unfortunately a lot of the topical products we use contain chemicals that can severely mess with our endocrine system. We think a lot about what we digest internally, but not what we are putting on our skin. This is a huge mistake and something I absolutely recommend to take into account when supporting thyroid health as these chemicals can disrupte our endocrine system and in turn our thyroid health. Avoid anything that states it has a “fragrance” in it. This can be overwhelming because so many unexpected things contain fragrances including makeup, dryer sheets, cleaning products and more.

Dr. Isabelle Wentz advises avoiding the following chemicals when it comes to your skincare regime.

  1.    Parabens
  2.    Fragrance
  3.    Oxybenzone
  4.    Triclosan
  5.    Heavy metals

Read her full article on these chemicals, here. 

3) Sleep!

In 1960, a survey of over 1 million people found a modal sleep duration of 8-9 hours. In 2002, polls conducted by the National Sleep Foundation indicated that the average duration of sleep for Americans had fallen to 6.9-7 hours.  Recent data indicate that a higher percentage of adult Americans report sleeping 6 hours or less. In 2005, in the US, more than 30% of adult men and women between the ages of 30 and 64 years reported sleeping on average less than 6 hours each night. This decrease in sleep duration has occurred over the same time as the increase in the prevalence of obesity, diabetes and other inflammatory based illnesses.

Putting away electronic devices or wearing blue blocking glasses before bed can help melatonin production which will help you fall asleep easier as well.

I recommend eliminating any nightcaps that you may be consuming before bed. Sometimes I will eat a little fat in the form of peanut butter and jelly (no, this isn’t technically paleo but it works for me) because it helps me maintain a consistent sleep schedule.

Exercising throughout the day can improve sleep quality as well.

To start from the source, take a couple smart moves to improve your bedroom environment

  • Use white or brown noise
  • Make sure your space is as dark as possible, use blackout curtains like these ones, or a sleeping mask
  • Keep your bedroom cool
  • Put those devices away! Seriously! They have an impact on our sleep quality

I have a pretty extensive blog post on other things you can do to destress and sleep like a pro, here.

4) Eat More Carbohydrate

I know – everyone wants to stay away from carbohydrates. I urge you to reconsider.

Carbohydrates + glucose production. Glucose is necessary for the conversion of T4 to T3 in the liver. Without adequate glucose, the liver struggles to make enough T3, which is the form of thyroid hormone critical for healthy thyroid function.

(Now, low carb dieters might be quick to point out that the liver can manufacture its own glucose. Certainly, the liver is capable of producing its own glucose with gluconeogenesis, but that process can become taxed over time, particularly if the liver is already taxed from poor eating habits in the past, mineral deficiencies, stress, or calorie restriction.)

Without sufficient T3, hypothyroidism results. Hypothyroidism is implicated in mood disorders, reproductive irregularities such as PCOS and amenorrhea, in skin conditions, and in weight gain, among other things.  (For more on how to figure out your particular type of PCOS and how hypothyroidism may be at play, see my program PCOS Unlocked or read my post on the causes of PCOS)

Many women, contrary to popular paleo belief, in fact lose weight once they add carbohydrates back into their diets. This is because the carbs help the body produce more T3.

Perhaps the most common and most harmful damage a low carbohydrate diet can cause for women is hypothyroidism.The body needs glucose (carbohydrate) in the blood in order to create T3, the active form of thyroid hormone. Without T3, you cannot burn fat mass, skin quality suffers, and hormone production slows down, resulting in infertility and low libido, among other things.

How many carbs you should consume may seem complicated. It varies from person to person.

Pregnant women should definitely err on the side of eating more. So should athletes.

For that reason, I recommend starting with 100 grams of dense carbs (so starches and fruits) every day.  if that seems like too much for you, especially if you are coming from a very low carbohydrate diet, then simply add them slowly. Once you get started it is very easy to find your own person range or sweet spot.

The main part of the reason carbohydrates have such a bad name is that a lot of carbohydrates are genuinely bad for you: breads, cereals, pastas, pastries, and other processed foods can all cause weight gain and be pretty harmful. The most important part of being healthy and losing weight is the quality of the food you eat, however. So simply don’t eat the bad carbs, and focus on the good ones.

Good carbs are:

  • Starchy tubers such as sweet potatoes, batata, jerusalem artichoke, cassava, tarot, and bamboo. Regular potatoes are fine, too, but they contain fewer vitamins than their sweet counterparts.  Of the sweet potatoes, Japanese sweet potatoes are the most delicious, in my opinion, followed by white sweet potatoes and then yams and regular orange sweet potatoes.These starches are composed primarily of glucose.
  • Fruits. All fruits! Berries and cherries tend to have more glucose than fructose, other fruits tend to have more fructose than glucose. This is not a huge point of difference but I have noticed that some women tend to do better on glucose-heavy or fructose-heavy carbs. I personally have an easier time with weight maintenance with fruits than with starches. I talk about this idea more in depth in that Weight Loss program for women I use with my clients.
  • Rice Both white and brown rice are fine, but are fairly nutrient-poor.
    Brown rice contains anti-nutrients in it’s shell, so white rice is more innocuous in terms of nutrient absorption.  Wild rice is another option that I like.  Pink rice is something that my friend Noelle from Coconuts and Kettlebells really loves and is a unique way to incorporate rice into the diet! (By the way, if you haven’t listened to The Well-Fed Women Podcast featuring myself and Noelle, you need to!  We are the BEST and we will explain to you ALL THE THINGS.  Find us here!)
  • Vegetables of course are great, but they do not count for carbohydrate consumption.  I know that most of the carbs in vegetables are glucose, but much of it them are also tied up in fiber, which is broken down and turned into short-chain fatty acids by gut bacteria. For this reason, vegetables alone cannot make up a woman’s carbohydrate consumption.  Instead, starchy tubers and fruits work the best.

Moderate carbohydrate intake is associated with better mood, stress-reduction, and sleep quality.

I see this in my work and in anecdotes, as well as in many controlled studies. Carbohydrate intake boosts tryptophan levels in the brain, and tryptophan is the protein precursor to serotonin. Getting at least some carbohydrate in the diet helps with the vast array of issues associated with serotonin deficiency which include moodiness, stress, and insomnia. People have been shown to sleep better if their dinner includes carbohydrates in it. Kill two birds with one stone by eating more carbohydrates. 

This is especially true for women.

For a look at the details and complexities of the issue, see Emily Deans writing  here and here. The primary takeaway of this point being that while the exact mechanism of carbohydrates boosting mood and sleep quality is unknown, carbohydrates still appear to be a healthy, and in many cases necessary, macronutrient.

5) Focus on Quality not Quantity:

Now, this is the exact opposite of advice I normally give people when they are trying to be healthy. One of my favorite things to say is that people need to focus on the quality of their food, and care less about the quantity.

In general, this is great advice. High quality food is super important for being healthy in the long run. So, yes, if you decide to eat all 2500 calories a day in the form of vegetables and fruits and other paleo delights, you are more than welcome to.

But if you focus on being nourishing and then add in some hyper-caloric foods on top of that – like paleo desserts, or simply regular dessertsgo right ahead.

Instead of setting little strict boxes around various macronutrients quantities, paleo emphasizes overall food quality without restriction (at least these days it does. At one time, paleo was very restrictive but the community has grown to eliminate this dogmatic approach). Because you are able to experiment with higher carb, lower fat, or high fat and lower carb while using high quality foods you are able to understand which foods really work best for you without judgement. If you want to eat starchy carbs in the morning and higher fat at night, you CAN. And because paleo gently forces you to be in tune with your biochemistry it becomes a bit easier to understand which foods may not work for you.

For instance, I went a long time eating higher carbohydrate in the morning because it was what I had been taught on the standard american diet protocol. I also coincidentally struggled with extremely low energy levels in the morning for many years of my life. After understanding how my body processes carbohydrates in the morning, I was able to switch my macronutrient levels and discover I maintain much higher energy levels with a lower carbohydrate diet.

Instead of restricting your intake to just high fat and low carbohydrate, you are given the freedom with paleo to experiment with what actually works with your physiological needs.

6) Exercise:

When you exercise you are activating your thyroid hormones which in turn supports overall function.

Running, cycling, using the elliptical, and other cardio exercises are not the panacea most people make them out to be. They do not burn as many calories as the people who sell them would like us to believe. Nor do they build muscle all that well. They also elevate stress hormone levels if done on a regular basis.

All three of these factors make them inferior for weight loss. Instead of doing cardio, I like to recommend doing a mix of three things: weight lifting, short, intense sprint work-outs, and slow, “happy” movement.

For me, this looks like lifting weights once or twice a week, doing a couple sprint workouts a week, and going dancing at night.

The basic ideas are this:

1) muscles require more energy to maintain. If you build muscle, your body will burn more calories over the course of any given day, regardless of whether you work out.

2) strength training helps improve insulin sensitivity and hormonal health

3) high intensity sprint workouts (like pedaling as fast as you can for 6 periods of 45 seconds) improve insulin sensitivity and hormonal health

4) strength and sprint workouts promote something called “metabolic flexibility” which helps you burn both carbohydrates and fat efficiently

5) exercising too much, like many cardio exercisers do, is stressful to the body. With short weight lifting and sprint workouts you minimize the amount of stress hormone in your bloodstream.

So exercise smart. Lift heavy weights twice a week. Do two sprint workouts a week. Walk or do yoga and dance or any other fun activity as often as possible.

(I talk a lot more about the specifics of fitness in my hardcover book [which you can get here on Amazon], and also in my weight loss program here.)

 

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Not Taking These Vitamins? Here’s Why You Should

Not Taking These Vitamins? Here’s Why You Should

Where to Begin With Supplements

Taking supplements can be an overwhelming task to initiate. There are so many different varieties of vitamins & minerals, brands names of vitamins & minerals, and a lot of variation on mixed feelings about the successfulness of absorption rates. When I first decided to look more into proper supplementation, I must say I was slightly overwhelmed with the synergistic properties.

The fact that some supplements need to be paired with others in order to be fully absorbed was a concept that seemed beyond me, I wasn’t even sure which supplements to take that would work on their own. But! Alas, my wariness did not heed my eagerness to learn more, so I put my nose to the books and have come up with the ultimate basic list of supplements and what they can be used for. As always, I recommend getting your vitamins and minerals from the food you digest but I also understand that sometimes that is not possible in today’s crazy world. Enter the supplement. 

A Note: 

Some of the supplement information I have provided below does not elaborate on the synergistic qualities of supplements. For instance, Vitamin D is excellent for the immune system but also can provide relief from anxiety and depression. If you are browsing through and are not seeing a supplement that you had expected under a particular category, try reading through the other recommendations to see if there are alternative vitamins and minerals that can work for multiple symptoms. 

Negative Interactions: 

Calcium and Vitamin K2: If you are deficient in calcium and supplementing instead you may want to think twice, or do some research on your vitamin K levels. Vitamin K actually helps carry the Calcium into your bones, meaning if you are deficient in Vitamin K2 and supplementing with Calcium then you may not really be doing any good.  

Take this if Your Immune System Needs Help or If You Are Feeling Fatigued 

 

Vitamin D

 

Taking D3 keeps me cold-free all year long (literally, I got terrible colds until I started taking it), and keeps me from being depressed and anxious in winter months. If you don’t take cod liver oil, and even if you do but need more D, this is the supplement to take. Vitamin D is associated with overall improved health, and can help with diseases as advanced as cancer.

Vitamin D is one of the most important vitamins, and one we are most likely to be deficient in as Americans.  Some estimates say anywhere from 80-90% of the population may have sub optimal levels of Vitamin D in the blood.

This is worrying because Vitamin D plays such an important role in health.  From reducing autoimmune issues and inflammation, to preventing disease, Vitamin D is a nutrient we shouldn’t neglect. Vitamin D has a protective effect on the immune system, helping T-cells and B-cells to to fight immune threats while also preventing autoimmune issues. 

Several autoimmune diseases (including Lupus and MS) have a high range of deficiency and supplementation with Vitamin D has been shown to improve health in these individuals.

Having sufficient Vitamin D has been shown to reduce upper respiratory infections in both summer and winter.  Those with deficiencies of Vitamin D are found to suffer from upper respiratory infections much more often, even accounting for the seasons.  

Vitamin D, the sunshine vitamin, is primarily processed through the skin rather than through food.  During the summer, we wear less and tend to spend more time outdoors, and this increases the amount we produce.  In turn, we get sick less often and feel altogether happier.  Vitamin D deficiencies are also associated with lower mood and decreased cognitive function.

However, Vitamin D needs range depending on specific conditions.  Recommendations for average adults age 19-50 are about 600 i/u a day to prevent deficiency.  This can come from sunlight, diet, or supplements, but it may take up to 1500 or 2000 i/u a day, depending on the individual, to keep blood levels about the recommended 30 ng/ml.

Vitamin D foods: Salmon, Mushrooms (cooked), egg yolk, canned tuna, sardines and cod liver oil. 

 

 

Vitamin C

This vitamin is crucial for immune system health, for the manufacture of neurotransmitters, and for adrenal (stress system) health. 

Foods that contain Vitamin C: Leafy greens, other vegetables, and all fruits (yes, citrus, but others too!) all have high quantities of vitamin C. If you are a paleo dieter but don’t go heavy on the veggies you may want to consider upping your dose.

Vitamin C Supplement

Take this for Mood & Sleep Improvement

 

Magnesium

 

70% of Americans do not get the recommended daily dose of magnesium. And magnesium is crucial for more than 300 essential chemical reactions in the body. Without magnesium, these vital reactions simply don’t take place.

Without magnesium, systems malfunction all over the map, from bone growth to adrenal health to the ability to fall asleep at night. Magnesium is also, and perhaps most importantly, one of the primary nutrients involved in the regulation of cellular stress and activity. And when I say stress here, I do mean stress. Any sort of cellular activity is a stress of sorts, because it upregulates activity and requires energy and resources.

Magnesium’s role is simple: it opens channels on cell membranes. When a muscle fiber, for example, needs to tense up and become active, magnesium will open the membrane and help usher in calcium, which helps make it tense. Then, when the period of stress is over and the muscle can relax, magnesium opens up the cell membrane to usher the calcium out of the cell again. The problem for most people is that they have enough magnesium to usher calcium into the cell, but not enough to usher the calcium out.

This leaves them in a chronically up-regulated state, leaving muscles tense, nerves firing, and neurons on high alert. This is why magnesium deficiency is associated with muscle tension, with headaches, with poor adrenal health, and with anxiety.

Without magnesium, the body simply cannot calm down.

Magnesium is very hard to get in a paleo diet (really only in grains) and is CRUCIAL for over 300 enzymatic reactions in the body. You need it to prevent headaches, relax your muscles, calm anxiety, prevent depression, and fall asleep at night, among so many other things. At one point it nearly saved my life.This is the form of magnesium that is easiest on the gut. Other forms in high doses can cause intestinal motility to speed up enough to cause diarrhea. This one is the best for avoiding that if you have a sensitive stomach.

High quality magnesium citrate supplement

Magnesium Foods

As important as magnesium is, it unfortunately is no longer abundant in the human diet. Research estimates that at least 48% of Americans do not get nearly enough magnesium in their diets. This is in part because magnesium has been depleted from American soils.

Unfortunately for paleo dieters, the majority of foods high in magnesium are not on the typical paleo menu. High magnesium foods include mostly legumes, nuts and seeds: soybeans, pumpkin seeds, sesame seeds, quinoa, black beans, cashews, navy beans, sunflower seeds, almonds. Grains are also reasonably high in magnesium.

Fortunately for paleo dieters, kale, swiss chard, and beet greens are all great sources. Nevertheless, magnesium is probably one of the greatest “risk” minerals for paleo dieters, which is why I typically recommend supplementing.

Take this if You’re Breaking Out

 

Zinc 

 

Zinc is an essential mineral that is not only found in several enzymes–which makes it crucial to lots of bodily functions–but it also, notably, is critical for immune system function. It also plays a key role in the metabolism of RNA and DNA, and promotes plasticity (flexibility) in the brain. It is important for immune health, hormone health, insulin modulation, and brain health. Zinc also has anti-inflammatory properties that resist and combat bacteria, making it wonderful for helping acne relief. 

Zinc foods:

The best sources of zinc are oysters (by almost a factor of ten), followed by liver, beef, and lamb. Turkey and shrimp also have good amounts of zinc. From plants, zinc can be obtained from lentils, quinoa, chick peas, and many kinds of seeds including pumpkin and sesame seeds.

High quality Zinc supplement

Take this if You’re Trying to Heal Your Gut 

 

Vitamin A

 

This vitamin is rare because even though you think you might be getting it every time you eat a carrot (the packaging always says “good source of vitamin A!”), you are unfortunately being misled. Carrots do not have vitamin A in them. Neither do any other plant foods. What these foods have in them instead is beta carotene.

Beta carotene can be converted into vitamin A in your intestines by gut flora (here’s a great probiotic and great probiotic foods that can help with that). If you do not have the right gut flora it just won’t happen. Unfortunately that’s the case for a lot of people today. Gut flora just aren’t as robust as they could be.

So many people are deficient in vitamin A. The only robust source of true vitamin A in the diet is organ meat, particularly liver. Most people cringe at the idea of eating liver. Yet ancestral human cultures prized the liver above almost all other parts of the animal. Presumably this is because they figured out how important it is for health. If you cannot stomach the idea of eating liver a couple of times a month (but you should because it’s delicious), you can try a desiccated liver supplement like this one, which is my favorite.

You can also obtain vitamin A from cod liver oil, which is actually a better supplement for absorbing vitamin A specifically because oil is the right form for a fat soluble vitamin. (Desiccated liver is the best for a lot of other nutrients, though, including the rare and important choline). Most people do well with 10-15,000 IU’s per day. 

This is the healthiest, most nourishing cod liver oil supplement on the market today.

Take This if You Are Combating Brain Fog

 

Vitamin K

 

Vitamin K is rare in the diet today for a few reasons. One is that people do not eat organ meats anymore, and organ meats are one of the only good sources of vitamin K2.

Another reason is that most animals today are raised on grain products and other random bits of food instead of grass. Yet grass is the natural diet for cows, bison, and other ruminants. The highest quality beef comes from cows that eat grass specifically because it enables them to make the right nutrients that they need.

Vitamin K2 can be found in grass-fed butter, but it cannot be found in grain-fed butter. So you can boost your vitamin K (K2, specifically) intake by getting some grass-fed butter in your diet. If you cannot do that, then you may definitely want to consider that cod liver oil supplement I mentioned earlier. Because not only does it have cod liver oil and vitamins A and D in it, but it also has high quality butter oil added, which is rich in vitamin K.

This is how fermented cod liver oil kills three birds with one stone. Most people will do well with 100 mcg/d. 

 

Vitamin B2

 

Vitamin B2, also known as riboflavin, is necessary for energy production and normal cell function and growth.

Riboflavin deficiency is common in women of child-bearing age and of a low socioeconomic level. Using hormonal birth control exacerbates that problem. Studies have shown that vitamin supplements remediate riboflavin issues in women taking the pill.

Altogether, these findings suggest that vitamin B2 supplementation in women taking OCs may be important where vitamin nutrition is poor.

B2 foods

Greens, eggs, turkey, other sources of animal protein, and plant protein sources such as beans and legumes tend to be good sources of vitamin B2. With a diet rich in animal products, vegetables, and fruits, B2 should probably not be a problem to obtain enough of. Not many sources of B2 are excellent sources, but there is a wide variety of foods which contain a decent amount of it.

High quality B complex supplement

 

If Your Liver is Needing Assistance Detoxing 

 

Vitamin B12

 

Vitamin B12 (also known as cobalamin) is an essential nutrient for many things, but perhaps most of all liver support and detox.

B12 foods

Vitamin B12 is fortunately very rich in pretty much all animal protein sources, especially liver. But beef, lamb, poultry, seafood, and eggs all have fairly abundant B12. Dairy also has a reasonable amount of B12 in it. If you are a vegetarian, and especially if you are a vegan, you will need to supplement with B12.

If you struggle already with a slugglish liver or have a condition like estrogen dominance or PCOS, the following supplements help support the liver through Phase I and Phase II detoxification and can be really helpful:

  • Methylated forms of B12 (find it here), B6 (find it here), and Folic Acid (find it here): important for the passing of methyl groups which helps with the excretion of hormones like estrogen and is sometimes difficult in women with PCOS.
  • DIM (I like this one): contains the strongest components of cruciferous vegetables known to help break down excess hormones.
  • Calcium D Glucarate (I like this brand) supports the glucuronidation of  the liver and prevents excess estrogen from being re-absorbed in the bowels.
  • Glutathione (find it here): important for the detoxification of alcohol. Smoking, chronic stress, and infections or inflammatory disorders also deplete this important nutrient
  •  

So there you have it! Where will you be starting on your supplementing journey? Maybe you are sticking to food instead? Leave me a comment and let me know! 

7 Tips For the Most Sustainable Weight Loss Plan Ever

7 Tips For the Most Sustainable Weight Loss Plan Ever

Now that is mid January, the New Years Resolution hype is starting to lose momentum. If you took some of my advice to heart, then maybe you scooted through Resolution season without seeing anyone’s posts about succumbing to the pressure to lose weight or keep meaningless resolutions. If that is the case, I congratulate you! 

But, if you are sticking to resolutions with a healthy mindset, I also congratulate you. It can be healthy to have a resolution to lose weight if your mindset is in the correct space and you are looking to lose weight for the right reasons. And, if that is the case, then I want to share my insight on what I consider the most sustainable weight loss plan ever.

You can read every one of my weight loss accelerating tips in the program I finally packaged together for you, Weight Loss Unlocked, here. In the meantime, here are the basics to get you started, and what I think the most sustainable paleo weight loss plan is.

So what do you need to know to lose weight, and keep the weight off long term?

1) Listen to Hunger Cues: 

Overeating is a problem that can prevent weight loss. You don’t want to snack too much, to eat beyond fullness, or to exceed your daily energy requirements on a regular basis. (I know that that’s easier than done for a lot of people. I used to be one of them. For more on the psychology of how to do this, my best resources are this post and this program.)

Most people don’t know this, but under eating can be just as much as, if not more of, a problem.

Why?

Because even while under eating reduces calorie intake and therefore cause weight loss in the short-term, it causes health and hormone problems in the long-term.This is especially important for women. The female body has many mechanisms specifically designed to store body fat if it thinks it is being starved: this protects a woman (and her baby) from dying if she is pregnant.

If you under eat on a regular basis, your body may think that it is being starved, and it will slow down thyroid function, and therefore fat burning.

In order to experience optimal weight loss in the long run, you absolutely must prevent this kind of damage from happening.

The key to doing so is just being sure to eat when you feel hungry. Don’t starve yourself. And don’t make yourself wait on purpose. Don’t give yourself a set number (say, 1500) of calories to eat in a day. And don’t even give yourself a set amount of food. Energy needs vary day by day. If you feel like you need to eat more, do it.

Once people begin ignoring their leptin signals, they get easier and easier to ignore.   This is because constantly elevated leptin levels cause leptin receptors to become insensitive to the leptin floating around in the bloodstream.  As the body realizes that it’s normal leptin signaling isn’t getting the job done, it incites more eating, more weight gain, and higher leptin levels in hopes that an increased leptin signal will get through. For this reason, obesity is correlated with high leptin levels, even though many obese people complain of constant hunger.

Leptin resistance is a problem for everybody.  Both men and women.  Without fixing leptin sensitivity problems, it’s very difficult to lose weight. It’s even more difficult to enact any kind of dietary restriction. But women, who have higher levels of leptin than men (having higher body fat percentages) and who have HPA axes more attuned to energy conservation, are particularly sensitive to fluctuations in leptin levels.

AKA pay attention to your hunger signs! If you are feeling hungry, eat, and if you’re not feeling hungry then do not eat. This is the best way to keep your leptin signals regular.

2) Incorporate Low Impact Movement :

Our bodies like to move. Low impact movement has been shown to improve mood, health, and sleep quality – to name a few. Typically, low impact exercise is my favorite type of exercise because it includes one type I really really enjoy, walking outside. So when people say “low impact” I don’t immediately cringe like I do when people say “cardio”. Low impact can be walking around your neighborhood or going for a gentle bike ride. It doesn’t have to be an intense workout, it is mainly the things we do that perpetuate movement on our day to day. As long as we keep low impact in our schedules our body will respond appropriately.

The key to weight loss is not to exercise harder, but to exercise smarter. 

Running, cycling, using the elliptical, and other cardio exercises are not the panacea most people make them out to be. They do not burn as many calories as the people who sell them would like us to believe. Nor do they build muscle all that well. They also elevate stress hormone levels if done on a regular basis.

All three of these factors make them inferior for weight loss.

Instead of doing cardio, I like to recommend doing a mix of three things: weight lifting, short, intense sprint work-outs, and slow, “happy” movement.

For me, this looks like lifting weights once or twice a week, doing a couple sprint workouts a week, and going dancing at night.

The basic ideas are this:

  • Muscles require more energy to maintain, so if you build muscle, your body will burn more calories over the course of any given day, regardless of whether you work out.
  • Strength training helps improve insulin sensitivity and hormonal health
  • High intensity sprint workouts (like pedaling as fast as you can for 6 periods of 45 seconds) improve insulin sensitivity and hormonal health
  • Strength and sprint workouts promote something called “metabolic flexibility” which helps you burn both carbohydrates and fat efficiently
  • Exercising too much, like many cardio exercisers do, is stressful to the body. With short weight lifting and sprint workouts you minimize the amount of stress hormone in your bloodstream.

So exercise smart. Lift heavy weights twice a week, do two sprint workouts a week, and walk or do yoga and dance or any other fun activity as often as possible.

(I talk a lot more about the specifics of fitness in my hardcover book [which you can get here on Amazon], and also in my weight loss program here.)

3) Consistency is Key :

I know how challenging it can be to remain consistent. Sometimes a buddy can help you stay accountable. I’m a big fan of noting my progress in writing, usually by making charts or calendars, so I can visually see the fruits of my labor. This can be great if I am being too hard on myself or if it feels like I’m not working as much as I should be; it’s a great reminder of the effort I’m putting in.

4) Do Exercise You Enjoy :

You know how they say if you love your job you won’t work a day in your life? Well the same goes for exercise. If you find a type of movement you enjoy doing regularly, you will stick to it. For me this is biking, kayaking, dancing, climbing and group sports. These don’t feel like exercises or workouts to me, it’s a socialization opportunity and I typically get to see more of my environment when I do these. 

Outdoor sports are one of my favorite easy ways to get in exercise because I also love being in nature so incredibly much. Are there any particular hobbies that you enjoy that you could wrap into an exercise? For instance, if you love flora and fauna, maybe a walk through some botanical gardens could be enjoyable. Or, maybe you feel like you don’t get to see and spend time with your family very often. A good way to squeeze in time together could be an after dinner bike ride.

It is okay to feel like you don’t like any types of exercise. I stand firm in my belief that there is an activity out there waiting for you that you will truly enjoy, you just need to find it.

5) You Must Reduce Inflammation 

No matter how hard you try to lose weight, you might not be able to if you suffer from an underlying health condition.

Thyroid diseases like hypothyroidism or Hashimoto’s thyroiditis are super common problems for people trying to lose weight, especially women.

Irritable bowel syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), and leaky gut are all gut health problems. They might not seem like they are important for weight loss, but they are some of the most important. Without a healthy gut, you cannot absorb nutrients well, or have a healthy hormonal response to food.

Autoimmune diseases are also very important to tackle. The best guide for overcoming them, in my opinion, is Sarah Ballantyne’s, here on Amazon.

Figure out your underlying issues by taking stock of your body. What symptoms do you experience? When? For how long?  How long have you had them? Take your answers to google and to the doctor. Get some tests done. Paleo is fantastic for healing, but a more targeted approach can help heal you all the faster.

Then, the faster you heal your underlying problems, the faster you can lose weight.

6) Making the Focus Not Entirely About Losing Weight

An important idea to consider but may go without saying:

The more that you think about who you are as a person, as opposed to the way that you look, the more in control you will be of the whole process.

When you are secure in your values, in your personality, in your relationships and your career and your life, then you are more satisfied with everything. You don’t need to lose weight as badly as you might if you didn’t love yourself, if you thought the way that you looked meant everything. All you really need is yourself.

Weight loss is very, very hard when you want it so bad. This is true for a lot of important things in life, like romance, for example. In both of these cases, the harder you run for it, and the more crucial it seems for your happiness, the more and more it slips out of your fingers.

The alternative is to stop chasing weight loss. Stop obsessing over it. Stop letting it rule you. Instead, if you can increase your comfort with yourself – with who you are – you can make weight loss a side project. It will be an addendum to who you are, but not the whole thing.

Then you can do so light-heartedly, and more easily, without risk of stress or nervous breakdowns or obsessive sabotaging behaviors.

7) Weight Loss Unlocked

Ready for more than just blog posts? After decades of yo-yo dieting, I finally freed myself from being a slave to my weight loss battle.

So, I developed my own personal program for maintaining a healthy weight without fretting at all. I am happy, free, in a fit, healthy body, and eat the foods I want to eat.

I do this using a combination of unique paleo diet insights, scientific studies on female metabolism, and self-loving strategies. Learn all about how I and the thousands of women who have taken my advice do it in the program, here.

In Sum

The key to lifelong weight loss is learning how to heed your internal cues.  Learning your body, understanding its needs, and feeding it nutrient dense food.  There doesn’t need to be a special superfood protocol.  There just needs to be balance.  

Remembering these insights along with all of the 7 steps combined is the best way to maintain sustainable weight loss. It can seem overwhelming at first but after lacing each step together it will start to feel more natural, and I promise your body will follow suit.

Best of luck on your weight loss journey!

Why PCOS Unlocked is the last PCOS Guide You’ll Need

Why PCOS Unlocked is the last PCOS Guide You’ll Need

It is so incredibly common for me to hear from many women looking to resolve or eliminate their PCOS entirely. Often the problem is infertility; many women are looking to have children but are unable to because of PCOS. I am here to provide my personal research and experience in eliminating my PCOS symptoms, so that you can too share in my experiences and hopefully benefit from my best selling program, PCOS Unlocked.

PCOS unlocked is different than most PCOS solutions though.

So Why is PCOS Unlocked Different?

PCOS Unlocked is not just easy-to-understand, but simple to implement. Yes, it takes commitment. Yes, it takes making real changes to your life. Yes, it takes patience, and learning, and growth. Yes, it certainly takes energy.

But these are changes make you far and away more healthy overall and in the long-run. Most importantly, I make them easy for you. This manual is all about how to do this practically, as easy as 1-2-3.

Most women with PCOS get handed a pack of hormone pills by their doctor. Then they go home and read online that they need to cut carbs out of their diet and exercise more.

Sound familiar?

Unfortunately, PCOS treatment strategies are stuck in the 90s.

From trained medical professionals to instagram sensations, the vast majority of PCOS “experts” give the same old, one-size-fits-all advice to everybody.

But “eat less, exercise more, cut carbs” is not the cure. Through my extensive research I have been able to develop this program that I think will benefit you. Wondering what my program has to offer? Below, I elaborate on content covered in my program, but, my program goes so much deeper than this. Check out the info below to see why PCOS Unlocked could be the last PCOS solution you need.

What is PCOS?

Most likely if you are reading this you have either been diagnosed or are speculating you have PCOS. PCOS stands for Polycystic Ovarian Syndrome – which describes the condition of having multiple small cysts on the ovaries. Up to 15 percent of women in the states suffer from PCOS. It is the leading cause of infertility in the Western world.

In order to be diagnosed with PCOS, women need to have at least two of the three following characteristics:

1) Irregular or absent menstrual cycles

2) Elevated testosterone or other male sex hormone levels

3) Poly cystic ovaries (diagnosed via ultrasound)

So Why Choose PCOS Unlocked?

1) Because I Explain What Causes PCOS

In order to understand this syndrome, first we must understand what causes it. If we understand what causes it instead of putting a band aid on symptoms, we can understand how to prevent it from the get-go. The following items are all suspected culprits of causing PCOS.

Insulin resistance:

Insulin resistance is the state in the body that directly precedes diabetes. In diabetes, the body has been so flooded by blood sugar and insulin that the pancreas shuts down, and it needs insulin injections in order to keep the amount of sugar in the blood from becoming toxic.Insulin stimulates testosterone production, which will cause hormone imbalance when created in excess. This is the most common cause of PCOS in the world – though it is by no means the only one.

Being overweight:

Being overweight is another common trait of women who have PCOS. It affects about 60% of women who have PCOS. The relationship between being overweight and PCOS is not 100% clear. Many very smart people believe that insulin resistance is caused by being overweight, so it’s possible that being overweight is the primary problem for a lot of women with PCOS. Yet others believe that insulin resistance causes people to become overweight, which reverses the causality. I personally think it’s more complicated than both of these cases, and that insulin resistance and being overweight often occur together, though not always.Being overweight also causes inflammation, which can cause testosterone levels to rise and nutrient deficiencies to become more problematic, as well as thyroid hormone levels to fall.

Dramatic weight loss:

PCOS is all about hormone balance. Specifically, it involves elevating male sex hormones like testosterone over female sex hormones like estrogen and progesterone.Weight loss can trigger this kind of hormone imbalance if the body perceives the weight loss as a significant deprivation of energy from the body. There is a specific command center of the brain called the hypothalamus, and the hypothalamus receives signals from metabolic hormones and fat cells that tell it how well fed you are.It is important for a woman’s body to always feel fed. When it does not feel fed, it shuts down reproduction. This makes evolutionary sense. Back in the days when humans roamed the savannah, it was a very bad idea to become pregnant during a time of famine. To prevent against that sort of thing, the female body developed a very sensitive hormone system.Dramatic weight loss is one of the ways in which it may feel starved. This is of course not the case for everybody who loses weight, but it does happen to some women

Low body fat

Much like dramatic weight loss, having a very low body fat percentage is another signal to the body that it is being starved. Often for women with PCOS it is hard to tell if it is the rapidity of the weight loss that caused PCOS, or if it was the amount of weight loss that caused PCOS.In my practice, I find that it is the amount of weight loss that causes PCOS more often, but both do definitely happen.When body fat percentage is too low, pituitary hormone production shuts down, and often PCOS results.

Overexercising

Overexercising is yet another way to signal to the female body that it is being starved.You may not feel like you ‘starve’ yourself per se. But exercise requires a lot of calories. If you burn more calories than you eat on a regular basis and do not have ample fat stores to burn, then your body may interpret this as ‘starving.’What qualifies as overexercising varies from woman to woman. It’s detrimental effects also build up over time. The longer the female body is in a caloric deficit, the more hormone balance suffers.

Stress

Hormone production occurs via something called a ‘cascade.’ The body starts producing hormones with one substrate, and then produces more and more hormones in a series that branches out and multiplies. What happens at the beginning of the cascade is therefore crucial for the later outcomes.One of the very first ‘decisions’ the body has to make when it produces hormones via this cascade is whether it wants to make stress hormones or sex hormones. It cannot make high amounts of both for any extended period of time – it simply cannot.If under any sort of emotional or cognitive stress (physical stressors like overexercising, inflammation, or bingeing or restrictive eating count, too), the body interprets this as a need for stress rather than sex hormones. As a result, estrogen and progesterone levels fall. LH and FSH will most likely fall. Sometimes testosterone will, too. Cortisol, the main stress hormone, and DHEA-S, another important if less well-known stress hormone, increase. This is problematic especially for PCOS because DHEA-S is an androgen – a male sex hormone. PCOS occurs when male sex hormones are elevated over female sex hormones.

Hypothydroism

Healthy thyroid function is crucial for healthy reproductive function. The thyroid system is responsible for delivering energy to cells. If reproductive cells don’t get the amount of energy they need, they lose their ability to function properly. There is a very clear and strong link between hypothyroidism and PCOS. There are many different ways that the thyroid gland can malfunction. The two primary ways are 1) via the autoimmune conditions Hashimoto’s Thyroiditis (see a great book on Hashimoto’s here), or 2) via the negative effects of stress on the liver’s ability to make the most important of the thyroid hormones, T3. A low carbohydrate diet can negatively impact T3, too.PCOS patients who present with subclinical levels of thyroid hormone often begin ovulating once regular thyroid functioning is achieved.  One of my favorite articles reports that thyroid hormone replacement therapy achieves a “significant reduction in total as well as free testosterone,” and also states that “ovarian volumes of patients with hypothyroidism were significantly great compared with controls, and their magnitudes diminished significantly during thyroid hormone replacement therapy.”

Environmental toxins

Almost all non-organic fruits and vegetables are covered in chemicals that act as phytoestrogens in the body. Over time, specifically when young, these can have a major impact on reproductive physiology.  Some foods are worse than others. A second endocrine disruptor, perhaps the most prevalent one in American lives today, is BPA. BPA is a polymer leached from plastics (though it is not the only one – thus why I recommend using glass tupperware) that disrupts endocrine function in a way not entirely yet understood, but appears to have negative effects on hormone balance.When rats are exposed to BPA, their male offspring have decreased fertility, and only after exposure to small doses.The BPA exposed males also had a significant amount of more more body fat than unexposed controls.Female rats are affected just as strongly, if not worse.  THEY GET PCOS. They present with cystic ovaries, increased estrogen and testosterone levels, and decreased progesterone.Similar results have been reported in human females. 

Women with PCOS, both lean and overweight women, have 40 percent higher levels of BPA in their blood than those without.  Notably, the levels are even more markedly increased in thin women with PCOS.  In thin women, PCOS patients had 1.6 times ordinary BPA levels, and in overweight women the ratio was just 1.3.  Some researchers speculate that this is because BPA is being stored in fat cells, while other posit that BPA causes brain-related hormone signaling dysfunction, which could explain why so many people end up having PCOS at all.Hard plastics, the polycarbonate plastics such as #7, are worse than soft plastics.  Plastics 1, 2, and 4 seem to be BPA free. Heated plastics leach at much higher rates than cold ones. Research has shown that BPA gets into bodies in even higher doses from eating out of aluminum cans than out of plastic.  Cans are lined with BPA on the inside, so virtually everything eaten out of a can is swimming in BPA.   Here’s a  list of consumer tips.Another source of environmental estrogens is body applications.  Parabens are phytoestrogens and are one of the most common elements in lotions and soaps. Receipts, oddly, are also very high in BPA and estrogenic supplements. Many cashiers wear gloves for this reason.

Birth control use

The birth control pill has a varied and complex effect on women’s reproductive health. Some women deal with it just fine. Others, not quite so much. Usually the problem happens when a woman stops taking BCPs: while on the BCP, women’s bodies often adjust to the exogenous hormone input. When coming off of BCP, the liver, hypothalamus, and pituitary gland all need to readjust to natural hormone production. This process can take a long time and will very often cause the symptoms of PCOS.For more on birth control and how to manage it’s physical effects, you can check out my small book on the topic, Birth Control Unlocked.

Tumors

If LH, FSH, TSH, or Gonadotropin Releasing Hormone levels are significantly impaired, and if all other causes have been ruled, this is an indicator that an MRI should be performed.

PALEO PCOS UL

2) Because I Dive Deeper into the Symptoms of PCOS

PCOS is a disorder of the endocrine system.Testosterone is the primary hormone to be concerned about for most women, though a hormone produced by the adrenal glands called DHEA-S is also a major concern.

Sometimes female sex hormone levels are low, but that’s not always the case. The two hormones to be on the look out for here are estrogen and progesterone. They need to be in proper balance with testosterone in order for the menstrual cycle to function normally.

When the menstrual cycles stops functioning normally, here are any of the symptoms you may experience. Most women with PCOS suffer from some, but not all, of the symptoms:

  • Unpredictable ovulation
  • Irregular or absent menstruation
  • Infertility
  • Acne, which typically appears around the mouth, chin, and jawline
  • Male pattern hair growth (hirsutism)
  • Male pattern hair loss (alopecia)
  • Weight gain and increased difficulty in losing weight
  • Low libido
  • Difficulty sleeping
  • Mood swings or disruptions in regular mood

This is just a brief overview of symptoms of PCOS. I fully analyze and discuss each of these options in my program.

3) Because I Address Troubleshooting PCOS

I’ve been working with women who have PCOS now for more than 5 years. In this time, I’ve encountered hundreds if not thousands of specific cases. Iv’e read just about every blog, website, and article there is out there for PCOS. I’ve spent hours searching through online forums and facebook communities, learning about women’s experiences.

After all this time, I’ve learned a thing or two (or several hundred) about what’s right for PCOS, as well as what isn’t.

To help prevent you from making the same mistakes I see over and over again with women who have PCOS, I’ve put together a list of the 10 most common ones. Hopefully then you’ll be able to dodge the bullet, so to speak, and overcome PCOS quickly and painlessly.

Going on the Birth Control Pill

The birth control pill might be a good way to mask symptoms of PCOS, but it never fixes the underlying problem. In fact, many women who go on the pill find that their PCOS has worsens while on it, but don’t find out until they get off the pill, try to get pregnant, then can’t. Birth Control Pills are one of the most favored “solutions” for PCOS of doctors, but they are completely ineffective in terms of healing, fertility, or long-term freedom from PCOS.

Using Metformin

Due to its ability to increase insulin sensitivity, Metformin is one of the most commonly prescribed medications in the Western world. Metformin can help alleviate complications from diabetes, as well as help women who have PCOS, especially type 1 PCOS (more on which in video #2). Metformin is a problem, however, since much like birth control pills, in that it never solves the underlying problem causing hormone imbalance and PCOS. It only ever covers it up.

Taking estrogen blockers

Thousands of women take Estro block or other estrogen blockers in hopes of helping their PCOS. However, estrogen is generally not the main problem for women with PCOS. If you’re taking estrogen blockers, you may be targeting the wrong hormones. Instead, consider looking into ways to decrease testosterone and/or DHEA-S levels, especially if you are “type 1 PCOS”. If you are “type 2 PCOS,” more estrogen might actually be what you need.

Taking herbal supplements

Admittedly, some women find great relief from herbal supplements. But just like with Metformin and birth control pills, they don’t  provide permanent solutions. They only help to alleviate symptoms and cover up underlying issues. Also, they are not well studied by the scientific literature, so their effects are not well known. Most supposed “effects” of herbal supplements simply come from people’s stories. So it may be worthwhile to experiment with herbal supplements while addressing underlying issues, but this should be done carefully, and with due acknowledgement of the fact that it may not fix underlying issues.

Doing a lot of cardio

Is more always better? For exercise, the answer is no, especially if you’re spending all your time on a bike or a treadmill. The best way to exercise for PCOS is to shoot for efficiency: short, intense, effective exercises instead of long, grueling, stamina-demanding exercises are best. This is because short and intense work outs (such as lifting heavy weights) help improve insulin levels and hormone balance, while long-distances exercises can help, but not quite as much. Most women do well shooting for 3-4 weight lifting work outs a week.

Failing to investigate underlying causes

Trying to overcome PCOS without paying attention to its underlying causes is like shooting in the dark. Getting your hormone levels tested by a doctor, by a functional medicine practitioner, or with a home saliva test is a great way to get data on what’s going on in your body. If you don’t have access to that, learning about the potential causes and types of PCOS and their symptoms (which I’ll discuss some in video #2) may very well be enough. The more you know about what’s causing your PCOS, the more specifically you can treat it.

Low carb diets

Most women who have PCOS try a low carbohydrate diet. Is this effective? Sometimes. But not all women are helped by it. In fact, more than 20% of women who have PCOS may be hurt by it. If you try a low carb diet, pay close attention to your symptoms and see if they get better or worse. That way, you can stop yourself from doing damage if you are one of the 20% of women who really need those carbs.

Low fat, high protein diets

Common nutritional wisdom says that low fat, high protein diets are best. Nutritionists or magazines might tell you to eat salad with low fat dressing and lean chicken breast. But this is not necessarily best, and definitely not for women with hormone imbalance. Hormones (and other important parts of the body, such as brain matter) are made out of fat. Without it, as you heal from PCOS, your body won’t be able to produce the hormones it needs. Fat is a friend, for all women with PCOS.

Dining out

Unfortunately, dining out in the West is full of potential dangers for women with PCOS. One of the worst dangers is the fact that the vast majority of restaurants use vegetable oil for their cooking. Vegetable oil (including corn oil, soybean oil, sunflower oil, rapeseed oil, canola oil, and more) is rich in omega 6 fatty acids, which cause inflammation. Inflammation is one of the most common underlying issues that women with PCOS suffer from. To help minimize your inflammation levels, consider dining out as little as possible, or specifically requesting olive oil or butter to be used for your meals. Additionally, adding a fermented cod liver oil supplement (fermentation prevents the fats from oxidizing and keeps them healthful) is one quick way to start reducing inflammation levels.

Ignoring potential red flags

Irregular or absent periods, acne, facial hair growth, and difficulty losing weight are all potential symptoms of PCOS. But it’s important when you’re looking for the underlying causes of PCOS to pay attention to other symptoms you experience. Do you have good digestive health? Are you chronically cold? Do you suffer from chronic headaches? Any symptom you experience in your body could help point to underlying causes.

PALEO PCOS UL

4) Because I have PCOS

For the last five years I’ve run a women’s health blog that gets more than a million visits a year. I have also published a bestselling book on the topic of women’s health, and currently run a top-10 health and fitness podcast with more than a million downloads. This isn’t to say that these MEAN anything significant – but they do mean that I have experience.

I have personally been diagnosed with and overcome my own PCOS. I really did do so with the power of research in medical journals. After doing so I created this program which has now helped several thousand women on five continents. I also consulted women 1-on-1 for years before I became overwhelmed by balancing that practice with all of my writing demands and media appearances. In doing so I have taken part in and witnessed the success of several dozen clients following the PCOS Unlocked protocol.

I have a high honors BA in biogeochemistry from Dartmouth College. While there, I worked on projects for Mars rovers and studying meteorites under NASA grants. Afterwards I received a masters in philosophy at Boston University, and am currently a PhD candidate at the University of Oxford in the UK.

And, I want to help my clients by sharing my experiences and knowledge as a long term potential solution, not as a quick fix.

 

PALEO PCOS UL

5) Because I Encourage and Provide Resources to Resolve, vs Providing Temporary Solutions

PCOS Unlocked: The Manual is a comprehensive program that gets results, fast. It works because it throws one-size-fits-all approaches out the window. No single case of PCOS is the same. You need personalized attention if you want to overcome PCOS quickly and for good. To make sure you get the personalized attention you need, I break PCOS down into different types. Simple diet and lifestyle changes are all it takes to heal PCOS… you just have to make sure you do the right ones.

PCOS Unlocked gives you the right tools for you. Your path to freedom with PCOS Unlocked is as fast and effortless as possible.

Most people aren’t aware that there are many different causes and types of PCOS – but there are.

Learn more about what type of PCOS you might have – so you can better treat your PCOS – with a short quiz I designed.

Take the 3 minute quiz –The quiz

 

PALEO PCOS UL

So there you have it, love! PCOS Unlocked is different than typical solutions provideed by doctors because I help you determine what is causing or caused your PCOS in order to allow you to eliminate these factors from your biochemistry if possible. I also dive deeper into the symptoms behind PCOS and determining what kind of PCOS you have in order to understand your PCOS fully, because every case is different and unique to each individual. When troubleshooting becomes the primary hurdle, I walk you through each step to break down any confusion or accidental roadblocks in your PCOS treatment. And lastly, because I experienced it personally. Doctors have became very anti-personal, with face to face time with doctors decreasing by the minute each year. Doctors see so many patients it can be difficult to fully elaborate on any issues you may have with them.

I am hear to help. And as always, there is a 60 day money back, no questions asked, guarentee. Because for me, this is not about making all the money, this is about helping women that are going through what I went through. I never would want anyone to suffer through their PCOS, so I hope you find my program most helpful.

Let me know what you think in the comments below!