PCOS/Insulin Resistance Diet Success (2018) | Low GI | Not Keto | PCOS 101 – Part 2

Hi guys and welcome back to IRL JAKS where I talk about my real life as it happens and bring you along for the ride Today, I'm going to be continuing my Polycystic Ovarian Syndrome series where I talk about polycystic ovarian syndrome and tell you everything you need to know about diet, exercise and getting pregnant with PCOS

Today, we're going to be talking about diet and what the ‘do's and don'ts’ are of dieting and picking a good lifestyle as far as your food goes when you have polycystic ovarian syndrome We have to back up a little bit, because it's really important to understand insulin and insulin resistance when we're talking about a proper diet with polycystic ovarian syndrome, since most women with polycystic ovarian syndrome also have some degree of insulin resistance Insulin is a hormone produced by the pancreas When you have high levels of blood sugar in your bloodstream, the pancreas produces insulin It acts as a key to let sugar or glucose into your cells and provide energy for your cells

Insulin resistance is when those keys don't fit into the locks anymore and your cell rejects the insulin and the sugar back out into your bloodstream This prevents you from burning fat in an effective manner and it also stresses out your pancreas who's going to rush to produce more insulin It also increases your risk of type 2 diabetes Before making this video, I consulted with a gynecologist, a reproductive endocrinologist and nutritionist, as well as the internet, as well as several books before I came up with what the best diet for polycystic ovarian syndrome sufferers is And all of my research and all of my talks have led me to believe that a low glycemic index diet is the best

A low glycemic index or a low GI diet is one where the carbohydrates that you consume breakdown slowly; which allows your blood stream to have a steady level of blood sugar instead of it spiking up and down and causing your body to produce large amounts of insulin and process it all within a short amount of time It's important to note that only foods that contain carbs affect your blood sugar This is glucose, fructose and galactose So, that's your normal sugar; sugar from fruit and then your sugars from milk A large amount of easing PCOS symptoms is trying to manage the symptoms that come along with insulin resistance

With that in mind and the goal to create a low glycemic index diet or lifestyle, here's the tools that you need to succeed First, you need a good GI index website I have linked a few of my favorites down in the description box below for you to check out It's more important just to familiarize yourself with things that have a high GI rating over something that has a low GI index, so that you can start making smarter choices about what you eat and start making smarter substitutions Next, I highly recommend making a meal plan

Accidents happen when you don't have a meal plan When in a 6 o'clock and you're tired from work and there's nothing ready for you at home to make, you stop by Taco Ball; it happens Next, I suggest reducing caffeine Caffeine interferes with your body's ability to process blood sugar effectively Caffeine fools the body into thinking it has enough sugar when it doesn't and when the caffeine wears off, your body panics, because that thinks it's been fueling all these cells with glucose and really, it's just been a false high from the caffeine

It causes your body to panic and then tell you to eat more things to get your blood sugar up and it also puts your body into overdrive, transforming fat back into glucose in the short term, which of course, we don't want to spike our blood sugar, we want to keep it steady So, this isn't the desired effect Obviously, if I'm telling you to reduce your caffeine, I have to tell you to get good regular sleep That means eight hours, dedicated to sleeping every day; which I know is a lot for most people, but it's really critical in balancing out your body and keeping you from turning back to caffeine for energy or snacking on sugary things to keep your energy up Now, I'm not going to get into the specifics of different foods in their glycemic index

I wanted to touch on one area in particular that I think we all tend to indulge a little bit in and that's our alcohol consumption When it comes to happy hour and a low glycemic index, wine is your best bet It's the lowest glycemic index, as far as your alcohol choices go and it'll keep you from totally wrecking your glycemic index rating for the day So, for women with PCOS, there's an extra challenge in dealing with your diet and it's that your hormones often affect how well you feel, as far as your energy levels and your cravings While there's not anything you can particularly do about this, it's important to remember it and keep it in mind as you face the challenges of switching up your diet

I don't really like the term ‘diet’ and I prefer a lifestyle, because you're going to have polycystic ovarian syndrome for the rest of your life and just going on a diet isn't going to cut it You're going to need to change your lifestyle to make a real change and that means making very small incremental changes that you can sustain for long-term Long-term being the rest of your life So, that being said, we don't want to cause any rebounds or crashes coming off of sugar or caffeine So, when you make these changes, do them slowly

If you're used to six cups of coffee a day, do not go cold turkey You will eventually turn back to caffeine Instead, reduce it about one cup every week or two, so that your body gets used to it and you don't fill your cravings for caffeine or sugar with something else The same rule applies to everything else in your life If you're used to eating white pasta and bread, don't try to substitute with a lettuce wrap in week one

You're not going to like it and your body's going to revolt against you, as well as your mind When you're making these incremental changes, it applies to the rest of your diet as well For instance, for pasta, if you're starting with white flour based pasta, the next step down to a healthier thing would be 100% whole grain pasta and from there, you could go to premade spinach based pasta and from there, if you want to go all the way to the other into the spectrum, you could do freshly spiralized zucchini pasta But anywhere you stop on that gradient, you've made a healthier change and that's the goal To keep stepping down, one thing at a time, healthier, healthier, until you've hit the wall and you're like, “Okay, this is as far as I can go

I can't make it to spinach pasta, but I can do 100% whole grain pasta” and that's still better from where you where before, then move on to the next thing and the next thing and the next thing And make sure you do it in small incremental changes, so that it's sustainable Again, this is your lifestyle, not a diet keep it simple and keep it steady When I was doing my research and talking to different professionals, there was a few diets that they told me to strictly avoid These diets that they told me to avoid were high fat, high protein and keto-based diets

Shifting your diet to extremes, like high fat or high protein, stresses out different organs in your body that now have to work overtime to process all of that material And again, it's a diet instead of a lifestyle Specifically, my reproductive endocrinologist or my fertility doctor cautioned against keto because it's very dangerous during pregnancy High keto levels in the blood stream have damaging effects on fetuses High ketogens lead to nausea and subsequent loss of appetite; which again is going to cause the feeling of being too hungry or not hungry enough and spike your blood sugar since you're not having a steady intake of food

There's been no data supporting low carb or high fat or all organic or keto diets in relation to positively affecting PCOS On the flip side, there have been plenty of studies on the positive effects of a low glycemic index diet on you blood sugar Granted, most of these were in relation to diabetes, but since insulin resistance and by diabetes are so closely related, most of the doctors that I talked to took these into account when getting their recommendation for the diet that someone with PCOS should go on I hope you found this video helpful and if you're interested in learning more about PCOS, check out the other videos in this series And if you're interested in finding out more about my own personal story with PCOS, infertility, pregnancy and miscarriage, go ahead and check out the other videos on my channel

If you like the content in this video and you'd like me to continue making more, please give this video a ‘Like’ Thanks for watching and until next time, keep on fighting

KETO DIET WEEK 2 | WHAT I EAT TO LOSE WEIGHT IN 2018 | VLOG

hey guys welcome back for another episode of what I eat in a day on ketogenic diet thank you for joining me today and it's almost 1 o'clock so I'm ready to make some lunch and today I'll be making steak and eggs so I'm gonna be making it for me and Rob so I have a 200 grams of steak I have 4x Oh avocado about a cup and a half of broccoli and Kerry gold butter so first what I'm doing I'm gonna put some butter in the pan and fry up the state with some little salt and pepper so I'm taking a big pan and I'm gonna fry up 4x in it Shango you wish to give me kisses so I enjoyed the lunch it was roughly 480 calories and pretty good amount of fat so that should keep me full for pretty long time and I thought if today was the first day when Rob over there hiding picking his I actually ate a whole kilo meal within those sites and no answer so did you enjoy yeah well we're just gonna hang for a little bit and digest and then we're gonna take off and go to Starbucks it's like our little ritual on Saturdays so we're gonna do some work and I can't tell him but they think we're gonna stop at the game stop but I'm gonna pick up myself some new video game yeah I thought Keeley's not jump on my face so guys we just came home from Starbucks and GameStop you also stop at Walmart to pick up just couple things and we just make some snack it's six o'clock so I'm having just one and a half egg little cucumber and six slices of this mini so I mean we bought at all these so I'm gonna make some chicken salad for dinner I still have some left over from the whole big chicken I made the other day so that's gonna be the last of it and guys I just want to say if you are on a tight budget or you're trying to save some money food shopping like buying a whole chicken and bake it it's the best investment you can make it's like five bucks and this today that will be like the fourth meal we're gonna have with the chicken and so it's eight portions so it's pretty awesome so budget-friendly go for it so guys in today's get to know me I would like to share with you how we two met so we met in December 2012 and we met online yeah what a cliche it was um plenty of fish calm yes so our first date was at Cabo we had some margaritas and Cheers I didn't eat I was shy girls don't eat on the first day and I always was very shy and I thought that my English really sucks so I was really afraid to speak up that I will be making lots of mistakes but the change and now I just don't shut up I'm glad you feel more comfortable now we actually get engaged about ten months later and we had a beautiful wedding on Long Island Beach in September 2013 so this year it will be our fifth anniversary so yeah five yeah yeah International couple and then I got KC Omega K Z so I think it's Saturday so I'm gonna get myself a glass of red wine and try on the new video game and beer for discard yes for me well guys KC always thinks that this is a toy for her so she's gonna borrow me now isn't it that's not for you what would you like yeah guys I like all these kinds of apocalyptic and weird and gothic kind of games so we'll see if I enjoy it well have seven days to return it so did you guys play this one if you did leave some comments down below and I would love to read it if you enjoyed it or not so guys so we give it a try the bloodborne it's a without any offenses nothing for me I am a little bored I don't like it so we're about to take a ride today or in the morning and exchange it for the new Detroit or for the Far Cry 5 I think that would be something I would enjoy way more awesome so guys I actually really hate my hobby drive me back to gamestop to exchange the game so he just went in because they are about to close in like 3 minutes we barely made it ah here we go and this one take a ride with us yeah somebody's gonna have a fun night yeah let's go home we back home I got my games I'm pretty happy and I just throw together the salad from the baked chicken I made the previous day so here it is I just put the two cups of spinach some chicken breast half of an avocado and one tomato and some little bit of on the end and I'm gonna use this ranch dressing I'm just gonna enjoy this dinner and I'm gonna play some video games and I'll go check with you guys soon

Keto Camping Food 2: Cooking at the Campground

so today we're going to look at our camping food- in our previous video we did go over how much we love camping and how we prepare simply for it and pretty much everything starts with cooking bacon so let's talk about that first in our other video we talked about how we kind of pre bake everything and so I pre baked a whole pile of bacon stick it in a ziplock and then I use that to kinda grease our pan between everything we can cook everything from coconut and almond flour pancakes that we've pre-mixed the batter to breakfast sausage to everything else and you'll see that I just use that one stainless steel skillet for pretty much everything on our pancakes we did put fat bombs so these are just my fat bombs from my site and I just stick them in a squeeze tube we also after we cook the bacon we use that grease to cook our eggs in is there kind of all of our breakfasts breakfast sausage you can see the bacon right there and then the ever-important water for coffee and it's just a beautiful morning I love starting the morning with a slow breakfast making sure I get that good nutrition into the kids this is our lunch and so our lunch is a lot of times just kind of lettuce wraps with meat I use that Moon Cheese that I talked about in that last video and if we catch a fish that's also a delicious lunch look at the shock on his face it's a nice brown trout that he caught it and we just fry it right up in that stainless steel skillet on to dinner actually pre-dinner is this is my little guy he's eating some peanuts and that's a great way for kids because sometimes camping cooking takes longer than we expect so eating some peanuts is a great kind of preview appetizer keeps them busy while that they're waiting for us to cook and our first dish is going to be tacos with the cheese shell and this recipe is on my site so this is pre-made taco meat as I talked about in the last video and then we were just reheating that shell over the fire and this is what camping looks like got our guacamole and our sour cream and here's our next dinner which is just again we're using that bacon to grease the pan again meatballs from Costco that we browned and they're really clean no fillers or stuff in it and then I just add some cabbage cabbage is great for camping because it keeps so well and it's kind of like that keto crack slaw and then we use the chili lime mayonnaise that I made and put in a bottle before we left and we add that to the top everybody loves to get involved cooking camping food and I love to have them just some pretty simple meals and you can see he's roasting hot dogs over the fire the we just eat them right off the stick sometimes we'll put some mustard on a plate and dip that in hamburgers are another easy one just pretty simple we added that guacamole to the top and there's our guacamole burgers and then to clean this is kind of just always keeping a hot water thing because you're gonna need that for dishes anyway go in on your stove while you're cooking everything else and then adding a little bit of soap and that hot water immediately to the pan makes them so much easier to clean so our camping meals are simple but they're delicious and they don't get my kids or myself off track health-wise so we can still enjoy the beautiful outdoors without feeling blah so I hope that was helpful um check out my other video for sure for all of the prep that's a longer one with a lot of the prep information in it and we'll see you back next time

Keto Camping Food 2: Cooking at the Campground

so today we're going to look at our camping food- in our previous video we did go over how much we love camping and how we prepare simply for it and pretty much everything starts with cooking bacon so let's talk about that first in our other video we talked about how we kind of pre bake everything and so I pre baked a whole pile of bacon stick it in a ziplock and then I use that to kinda grease our pan between everything we can cook everything from coconut and almond flour pancakes that we've pre-mixed the batter to breakfast sausage to everything else and you'll see that I just use that one stainless steel skillet for pretty much everything on our pancakes we did put fat bombs so these are just my fat bombs from my site and I just stick them in a squeeze tube we also after we cook the bacon we use that grease to cook our eggs in is there kind of all of our breakfasts breakfast sausage you can see the bacon right there and then the ever-important water for coffee and it's just a beautiful morning I love starting the morning with a slow breakfast making sure I get that good nutrition into the kids this is our lunch and so our lunch is a lot of times just kind of lettuce wraps with meat I use that Moon Cheese that I talked about in that last video and if we catch a fish that's also a delicious lunch look at the shock on his face it's a nice brown trout that he caught it and we just fry it right up in that stainless steel skillet on to dinner actually pre-dinner is this is my little guy he's eating some peanuts and that's a great way for kids because sometimes camping cooking takes longer than we expect so eating some peanuts is a great kind of preview appetizer keeps them busy while that they're waiting for us to cook and our first dish is going to be tacos with the cheese shell and this recipe is on my site so this is pre-made taco meat as I talked about in the last video and then we were just reheating that shell over the fire and this is what camping looks like got our guacamole and our sour cream and here's our next dinner which is just again we're using that bacon to grease the pan again meatballs from Costco that we browned and they're really clean no fillers or stuff in it and then I just add some cabbage cabbage is great for camping because it keeps so well and it's kind of like that keto crack slaw and then we use the chili lime mayonnaise that I made and put in a bottle before we left and we add that to the top everybody loves to get involved cooking camping food and I love to have them just some pretty simple meals and you can see he's roasting hot dogs over the fire the we just eat them right off the stick sometimes we'll put some mustard on a plate and dip that in hamburgers are another easy one just pretty simple we added that guacamole to the top and there's our guacamole burgers and then to clean this is kind of just always keeping a hot water thing because you're gonna need that for dishes anyway go in on your stove while you're cooking everything else and then adding a little bit of soap and that hot water immediately to the pan makes them so much easier to clean so our camping meals are simple but they're delicious and they don't get my kids or myself off track health-wise so we can still enjoy the beautiful outdoors without feeling blah so I hope that was helpful um check out my other video for sure for all of the prep that's a longer one with a lot of the prep information in it and we'll see you back next time

Dr Jacob Wilson PhD on Keto//OS Ketogenic Dieting FAQ Diabetics Blood pressure Type 2 diabetes

hi this is Anthony Flatt from anthonyflattcom and today's video i want to give you a resource to answering some of the questions that I get in the comments and an email and messages and and so forth and there's about twenty really good questions that dr

Jacob Wilson covered a couple days ago in a live Q&A video that he did and i'm going to include the link to that video in the description of this video but I want to kind of go over just real quickly what he talked about and when he talked about it and i'll include the timeline in the description as well but this video is just to give you an idea so if you if you see some things on here that are of interest you can go watch that video you have to watch the entire video you'll be able to go right to the point where he talks about the thing that you're most interested in so let's go village real quick there's about 20 of them so in this video that dr Jacob Wilson did first thing you talked about was ketoacidosis in diabetics that was at the two-minute 22nd mark then he talked about blood pressure at the four-minute in 12 second mark talked about type 2 diabetes at the seven-minute 12 second mark using a full pack or half pack of keto OS we talked about that at the seven-minute in 30-second mark weight loss i talked about it the eight-minute 28-second mark cancer he talked about at the 10-minute in 20 second mark going off of ketones you talk about 11 minutes and 42 seconds mark too many ketones you talk about it the 12 minutes and 29 seconds mark sleeping issues he talked about at the 13-minute and seven second mark checking level options he talked about at the 13-minute 40-second mark using ketones and all when you're already following a ketogenic diet you talked about that at the 16 minutes 55 seconds mark inflammation in wound healing he talked about at the 18-minute 40-second mark upset stomach you talked about at the 19-minute a 15-second mark multiple sclerosis and muscle loss he talked about it the 19 minutes 58 seconds mark a hyperthyroidism he talked about it the 21 minutes to second mark drinking alcohol and using ketones you talk about it the 21 minutes and 43 seconds mark intermittent fasting he talked about the 22 minutes and 31 seconds mark crohn's disease he talked about it the 23-minute 40-second mark dehydration he talked about it the 24-minute 26-second mark and autism we talked about it the 34 minutes 44 seconds mark and stress he talked about at the 35 minute mark so that gives you over 20 different topics that he covered if any of those are of interest to you i know i've gotten questions on almost all of those i want in one form or another so whichever you're interested in just go to that point you can certainly wants the entire video but the goal here is to give you a resource with some timelines that you can jump to the sections that you're most interested in I'm all include this list also in the description so you can read it if you follow along with the ones I just covered and then if you don't get your questions answered in that video and you still have questions feel free to email me Anthony Anthony flat calm and i'll do my best to answer your question or help you get a resource that will answer your question so i hope you find that useful just want to make this quick video to to kind of Mark the things that are covered by dr Jacob Wilson in this little live Q&A video we get a couple days ago and I think you'll find it very useful as a great video is very useful to me so i hope you enjoy take care

PCOS/Insulin Resistance Diet Success (2018) | Low GI | Not Keto | PCOS 101 – Part 2

Hi guys and welcome back to IRL JAKS where I talk about my real life as it happens and bring you along for the ride Today, I'm going to be continuing my Polycystic Ovarian Syndrome series where I talk about polycystic ovarian syndrome and tell you everything you need to know about diet, exercise and getting pregnant with PCOS

Today, we're going to be talking about diet and what the ‘do's and don'ts’ are of dieting and picking a good lifestyle as far as your food goes when you have polycystic ovarian syndrome We have to back up a little bit, because it's really important to understand insulin and insulin resistance when we're talking about a proper diet with polycystic ovarian syndrome, since most women with polycystic ovarian syndrome also have some degree of insulin resistance Insulin is a hormone produced by the pancreas When you have high levels of blood sugar in your bloodstream, the pancreas produces insulin It acts as a key to let sugar or glucose into your cells and provide energy for your cells

Insulin resistance is when those keys don't fit into the locks anymore and your cell rejects the insulin and the sugar back out into your bloodstream This prevents you from burning fat in an effective manner and it also stresses out your pancreas who's going to rush to produce more insulin It also increases your risk of type 2 diabetes Before making this video, I consulted with a gynecologist, a reproductive endocrinologist and nutritionist, as well as the internet, as well as several books before I came up with what the best diet for polycystic ovarian syndrome sufferers is And all of my research and all of my talks have led me to believe that a low glycemic index diet is the best

A low glycemic index or a low GI diet is one where the carbohydrates that you consume breakdown slowly; which allows your blood stream to have a steady level of blood sugar instead of it spiking up and down and causing your body to produce large amounts of insulin and process it all within a short amount of time It's important to note that only foods that contain carbs affect your blood sugar This is glucose, fructose and galactose So, that's your normal sugar; sugar from fruit and then your sugars from milk A large amount of easing PCOS symptoms is trying to manage the symptoms that come along with insulin resistance

With that in mind and the goal to create a low glycemic index diet or lifestyle, here's the tools that you need to succeed First, you need a good GI index website I have linked a few of my favorites down in the description box below for you to check out It's more important just to familiarize yourself with things that have a high GI rating over something that has a low GI index, so that you can start making smarter choices about what you eat and start making smarter substitutions Next, I highly recommend making a meal plan

Accidents happen when you don't have a meal plan When in a 6 o'clock and you're tired from work and there's nothing ready for you at home to make, you stop by Taco Ball; it happens Next, I suggest reducing caffeine Caffeine interferes with your body's ability to process blood sugar effectively Caffeine fools the body into thinking it has enough sugar when it doesn't and when the caffeine wears off, your body panics, because that thinks it's been fueling all these cells with glucose and really, it's just been a false high from the caffeine

It causes your body to panic and then tell you to eat more things to get your blood sugar up and it also puts your body into overdrive, transforming fat back into glucose in the short term, which of course, we don't want to spike our blood sugar, we want to keep it steady So, this isn't the desired effect Obviously, if I'm telling you to reduce your caffeine, I have to tell you to get good regular sleep That means eight hours, dedicated to sleeping every day; which I know is a lot for most people, but it's really critical in balancing out your body and keeping you from turning back to caffeine for energy or snacking on sugary things to keep your energy up Now, I'm not going to get into the specifics of different foods in their glycemic index

I wanted to touch on one area in particular that I think we all tend to indulge a little bit in and that's our alcohol consumption When it comes to happy hour and a low glycemic index, wine is your best bet It's the lowest glycemic index, as far as your alcohol choices go and it'll keep you from totally wrecking your glycemic index rating for the day So, for women with PCOS, there's an extra challenge in dealing with your diet and it's that your hormones often affect how well you feel, as far as your energy levels and your cravings While there's not anything you can particularly do about this, it's important to remember it and keep it in mind as you face the challenges of switching up your diet

I don't really like the term ‘diet’ and I prefer a lifestyle, because you're going to have polycystic ovarian syndrome for the rest of your life and just going on a diet isn't going to cut it You're going to need to change your lifestyle to make a real change and that means making very small incremental changes that you can sustain for long-term Long-term being the rest of your life So, that being said, we don't want to cause any rebounds or crashes coming off of sugar or caffeine So, when you make these changes, do them slowly

If you're used to six cups of coffee a day, do not go cold turkey You will eventually turn back to caffeine Instead, reduce it about one cup every week or two, so that your body gets used to it and you don't fill your cravings for caffeine or sugar with something else The same rule applies to everything else in your life If you're used to eating white pasta and bread, don't try to substitute with a lettuce wrap in week one

You're not going to like it and your body's going to revolt against you, as well as your mind When you're making these incremental changes, it applies to the rest of your diet as well For instance, for pasta, if you're starting with white flour based pasta, the next step down to a healthier thing would be 100% whole grain pasta and from there, you could go to premade spinach based pasta and from there, if you want to go all the way to the other into the spectrum, you could do freshly spiralized zucchini pasta But anywhere you stop on that gradient, you've made a healthier change and that's the goal To keep stepping down, one thing at a time, healthier, healthier, until you've hit the wall and you're like, “Okay, this is as far as I can go

I can't make it to spinach pasta, but I can do 100% whole grain pasta” and that's still better from where you where before, then move on to the next thing and the next thing and the next thing And make sure you do it in small incremental changes, so that it's sustainable Again, this is your lifestyle, not a diet keep it simple and keep it steady When I was doing my research and talking to different professionals, there was a few diets that they told me to strictly avoid These diets that they told me to avoid were high fat, high protein and keto-based diets

Shifting your diet to extremes, like high fat or high protein, stresses out different organs in your body that now have to work overtime to process all of that material And again, it's a diet instead of a lifestyle Specifically, my reproductive endocrinologist or my fertility doctor cautioned against keto because it's very dangerous during pregnancy High keto levels in the blood stream have damaging effects on fetuses High ketogens lead to nausea and subsequent loss of appetite; which again is going to cause the feeling of being too hungry or not hungry enough and spike your blood sugar since you're not having a steady intake of food

There's been no data supporting low carb or high fat or all organic or keto diets in relation to positively affecting PCOS On the flip side, there have been plenty of studies on the positive effects of a low glycemic index diet on you blood sugar Granted, most of these were in relation to diabetes, but since insulin resistance and by diabetes are so closely related, most of the doctors that I talked to took these into account when getting their recommendation for the diet that someone with PCOS should go on I hope you found this video helpful and if you're interested in learning more about PCOS, check out the other videos in this series And if you're interested in finding out more about my own personal story with PCOS, infertility, pregnancy and miscarriage, go ahead and check out the other videos on my channel

If you like the content in this video and you'd like me to continue making more, please give this video a ‘Like’ Thanks for watching and until next time, keep on fighting