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

Setting up your Keto Macros | Success with Keto | Keto Coach Lori Ballen

hi guys welcome to the Ketodayscom coaching program with me, Lori Ballen

today I'm giving you a tutorial on macros and how we're setting up our macros and what you need to know about them what's important for your tracking so you if you are a keto days coaching client you're gonna notice you have a Members Only account up here go ahead and click on your Members Only plan what you're gonna do is get to go to the start here to set your goals once you're here you're able to calculate your BMI you're able to then calculate your macros and you're able to log your weight and BMI then you're also going to be able to set up your weight goals what do I want away and then there's a weight tracker that it's going to be able to track your progress and this is all inside your keto days coaching account you have access to this as long as you are a monthly subscriber paying member of the keto days group coaching program ok now what I want to talk today about is macro specifically so we're gonna go here and I'm gonna go to calculate your macros now what's gonna pop up is a calc your first gonna be able you're gonna see that you don't have anything calculated and underneath that you're gonna be able to set up your macros alright so I'm gonna go ahead and change this to us units and I'm gonna put in that I'm a female my age this year I'm 46 right now I'll be 47 in August so I'm gonna put 47 my weight let me just tell you I was my heaviest weight I was 213 pounds I'm 5 foot 8 I was 213 pounds I shed 40 pounds on the eat more move less plan which was fantastic that was way before keto and then I put a large portion of that back on during my divorce and started keto on January 1st 2018 at a hundred and ninety eight pounds and I shed forty pound 43 pounds in four months and so today I'm 155 how about that you guys that's what's possible right so I'm gonna put my weight my way yeah five foot eight I'm lightly active I'm waiting clearance from my hysterectomy surgery and then I'm gonna get back in the gym I'm gonna start doing the hit keto workouts and that will change but I'm on the computer most day so I'm gonna put lightly active I could even put sedentary honestly okay my body fat I'm an estimated about 33 percent for those of you that don't know how to measure your body fat I'm actually doing a separate training on that there are several ways I'm not a big fan of the of the scale body weight reporting I think it's significantly off there's better ways to measure your body fat in a simple way there's actually a little body fat measure where you measure the skin fold I find that to have been the closest so far there's also images I have them in your group but it's in the group but if you go over to google and type in body fat percentage and you look at images you actually just pop one of these opening and look and get an idea for where you probably are okay so my case I'm getting close I'm getting I'm getting down there but I would I'm not quite that I'm not I don't know I don't know that I like that one as much hold on there was another one that I really liked because I think that one's got too many variations in between let's see what this one looks like so you might look at a few to kind of the same one you might look at a few I forget which one I have up there let's see I'm just doing a quick scan to see if I can spot the one so look at this men that's when you get more fit okay super fit ones alright so this one this one looks like a pretty good for women so 20 to 21% 25 to 26 percent and 30 to 34 percent you know and I'm one of those that I look more like this 25 to 26 waist to upper body and I look more like the 33 to 34 percent hip down which is interesting I'm still averaging mine in about 33% cuz I'm that's my shape I'm definitely bottom it bottom heavy so that's how I'm gonna kind of do it here oh where did our worded art where did we go I've got too many tabs open today okay there we go all right so I'm gonna put 33% for mine and I'm just going to kind of guess that once I do the skin fold I'll have a much better idea it might be it you know I'm gonna I'm gonna I'm gonna say I'm probably closer to 30 okay so then I'm gonna scroll down here and if you saw that when I changed that this calculator the graph here is changing so these pictures and graphs underneath on the bottom you are changing based on what I type in here so now here's what I would need for my macros your macros are your carbs fat and protein your calories is something separate your macros are your fat your protein and your carbs those three elements make up your macros so whenever I say what are your macros I'm asking you what is your fat percentage of the day what is your protein percentage of the day and what is your carb percentage of the day okay now if I wanted to stay on a maintenance plan so let's just say I'm happy at 155 and I want to stay there this is the model that I would use okay so when you guys get there hallelujah that'll be fantastic I'm not there yet either I had set up a goal weight I hit the goal weight and then I realized that's I need a new goalie because it's not been enough and so I'm still going I'm still going okay now scroll down let's say our goal is weight loss there's going to be three options here a small gap calorie deficit a moderate calorie deficit and a large calorie deficit if you are doing strict keto you are counting calories if you're doing lazy keto you're not counting calories but the macros still apply to both so even if you're not doing calories because you're doing lazy keto the macro still matter fat protein carbs protein fat okay so here's here's the two versions we have we have grams so carbs protein and fat based on grams and then we have carbs protein and fat based on our percentage of calories eaten okay and then we have our calorie count so each day we want to track all the foods that we eat in an app preferably you could also build yourself a Google spreadsheet and do it in there too but there's lots of apps I like MyFitnessPal because I like the way that I'm able to save my meals I can set my carbs per meal I can copy a meal from one one section to another I can save my meals I've been using My Fitness Pal for years and years so why change it now the only thing it doesn't do yet and that might be coming is it doesn't automatically figure out your net carbs which is your total carbs – fiber so our goal every day net twenty carbs total carbs – fiber equals net carbs of 20 right that's your 20 grams right here so I might eat 30 grams of carbs but I eat 10 grams of fiber I've hit my goal of 20 grams I might eat 40 grams of carbs and have 20 grams of fiber and I still hit my net 20 carbs ok so this is one way to do it you can actually set up all of your goals based on grams but but what you want to do is ever those grams you set up they should still be a certain percentage of your total days calories so if I am going to go down here and do this large calorie deficit okay I would recommend that you guys do not go under 1200 calories unless you know your body can handle it you know that's healthy for you you have experience in it or you've talked to a doctor personally I want to see everybody lose weight healthy healthy after you've dropped your first 10 pounds of water weight healthy is going to be about a 2 pound a week loss guys that's 8 pounds a month I'm averaging 10 still right now but that's with that first batch of water weight right and so 2 pounds a week is a healthy goal anything anything over that could put you in danger there are people that talk about losing their hair when they have extreme weight loss I haven't experienced any of that I've done this very healthy and so I would just watch for that well even if this tells you the macro calculator says take 900 calories I personally would then choose the one under that I just think that's too aggressive that's my opinion there's certain calculators they'll tell you no don't do it don't do it even though this is what figures out for your height and it's usually the people that are shorter that see that on their calorie deficit I would just be really careful so if I'm eating 1229 calories guys that means 69 percent of my twelve hundred and twenty nine calories should be fat regardless of the grams 724 percent of my total calorie counts should be protein and seven percent of that should be carbs so let's just say I'm doing fasting and I'm only to do one meal a day and I only hit a thousand I only hit 1100 calories that day or a thousand I don't go under a thousand but let's just say I'm doing I hit a thousand that day okay that's fine but I still need to make sure 70 percent of that thousand was fat 70 percent of that thousand was protein and 70 percent of that thousand was carbs now if you're using an app it's going to tell you it's going to tell you what you've already eaten for the day and what you have left it'll tell you what you're missing so if you need to hit more fats and want to take a shot of MCT oil you want to eat a deviled egg you want to eat a fat bomb then you would know because you're a little bit off on your total daily percentages okay you you can pre figure your meals like I do this I'll say okay today I feel like I'm gonna have bacon and and my bacon and my typical eggs that have my cheddar cheese and a little bit of milk in them and I'm gonna have a blue keto blueberry muffin and I will pre figure what that is and even if that doesn't work at itself out for that meal it'll tell me what I have remaining for the day so that I do hit those numbers at the end so then I can look out and go okay so I can see that if I have a flamin yawn for dinner tonight and a side of asparagus I'll nail those macros but wait it looks like I'm ten percent off on my fat so where can I adjust something to hit those fats maybe I'll take away a little or maybe I'll add olive oil to my asparagus tonight and that'll give me a little bit of extra fat so I like to play on mine and once I have a meal once I have my meals that I know work together I'll save them I'll save this as a you know a spot-on macros breakfast or a meal 1 plus meal 2 breakfast and dinner and meal one will be that egg breakfast meal 2 will be that that steak when I know I could just drag those in there once I saved the meal it's very simple ok this is a skill you guys you will not understand I tieu are going to be a little confused but trust me when I tell you you break out that app and you start scanning the food the scan and the bar codes on the side of the food which MyFitnessPal does and some other apps do and all of a sudden you see that an orange juice has 35 carbs you won't put that your menu anymore there's a lot of conversation in our Kido day's coaching group the Facebook side of it where people are discussing waters and and protein shakes and you know think flavored water from the gym things like that or teas that you think and it because they have a certain sweetener in it they now have 5 carbs you'll start learning that and you'll start seeing how those show up ok so if you want to measure by grams and you want to hit these grams as long as their presets to the appropriate calorie percentage is that's fine too for me I don't focus on protein and fat grams I focus on my percentage of the day which is which also already has it matches the ground so they kind of they kind of go hand-in-hand now the one carb the one percentage that you don't have to hit actually the only percent the only one you really want to worry about you you really want to hit it is your fats because those fats are going to control your hunger level now if you are obese and you have a lot of body fat you can go lower because your body will work off its own body fat but you might be hungrier so you don't need the fats for the health you need the fats to control your hunger so if you're hungry you're probably not getting enough fats but when I say hit your macros I'm talking about this percentage you don't have to eat 20 grams you could be net 10 carbs you could be net 5 carbs that's okay your carbs could even be 1% of this pie chart 2% of the pie chart 3% it's ok to go more minimum on the carbs you just don't want it to be higher keep it under 10% keep it under your macros let's just say it's set to 7 keep make sure it stays under 10% as long as you do that these two are interchangeable if you're not hungry you want to eat a little bit more protein that's okay just be careful because a massive amount of protein can kick you out of ketosis okay so you might you're gonna have to while you're learning this and learning your body and by the way everybody's body responds differently to ketosis you could third people can eat 50 carbs and still be in ketosis okay then at 20 is a general rule this is what we shoot for but if you learn that your body goes into ketosis at 50 grams and you could be a net 30 great you'll be able to grow into that you know unfortunately a lot of these tests that measure ketones you know you've got the urine sticks you've got the blood tool tester you've got breath testers they are good to measure when you go into ketosis when your body produces ketones they'll show up on these strips but they're not great long-term because once your body starts producing ketones you're gonna start seeing those less and less so you might think you're not in ketosis or you're not in extreme ketosis your body's not producing a massive amount of ketones because those strips stop working but I do like them to measure when I'm going into ketosis or if I got kicked out of ketosis all I'll know it maybe not the first day because your body still has all those ketones in your system it's using but a day or two later I can test and go up yep I'm out of ketosis so then I know to go back in so that's up to you guys there's a lot of conversation around those those two'll tonight I don't necessarily suggest that you use them or suggest that you don't use them it's kind of a indicator and I I'm one of those people that loves to test and measure everything so I need to know what's working I need a sign and that just happens to work for me once you've done this look chosen one of your boxes here your macros go down here and plug them in so minor plugged in 1229 my net carbs 20 see here carb percentage seven plugged in so you might have to type those in depending on if you've been on here before or not or if you're changing something my protein says 24 percent so I'm gonna change that to 24 percent and my fat says 69 percent so I would change that to 69 percent and then I would hit submit but remember you got to do your BMI first on this list and once you've submitted this this is going to be available for you in your coaching account you can access your personal Aikido plan at any time you can see your macros you can see you can track your weight you can see your weight improvement okay so we're not tracking our macros on that list every day we're just setting those so that we know what they are you're gonna set them and track them in your app preferably okay and then if you're in my Kido days coaching program what I want you to do aside from the website is go into our Members Only Facebook group and post your macros every day remember I have a prize every month where I give away something keto related to the person that I believe was the most committed to the program that month that doesn't mean the person who lost the most it doesn't mean the person that posted the most it's the person who's using the tools tracking posting their results every day asking questions you know they're involved and so and by the way there could be three of you equally involves I'm gonna pick one that's just how it goes this is all based on just my personal opinion I may have an assistant that also gives me their personal opinion but I just want to let you know that that is happening so this is how it all starts get into your membership here on the keto days calm website get all your stuff set up and let me know if you have any other questions regarding macros at the end of the day I'm going to show you what this looks like I'm gonna go into our keto days group coaching program and I'm gonna give you an example so here's each day we post our macros and you'll be able to see carbs 5 or whatever and this allows this allows for count accountability and it also allows me to come back in and say hey you know what you're under your calorie count let's talk about that what's happening or I see your pie chart here you are spot-on fantastic or how can we get a little bit more facts in there or if somebody's telling me they're hungry I can say show me your macros actually I can see them also on my on my coaching back end and I can say ok it's because you're not hitting your fats let's talk about hitting those fats so it's very important that you are following along with a group coaching program and post your macros every day so let me know if you have any questions about your macros and the keto diet

Keto diet shows success for local diabetes patients

WORLD, AND YOU'VE PROBABLY HEARD OF IT THE KETO DIET

BUT HOW DOES THE DIET AFFECT SOMEONE WITH DIABETES? KRIS 6 NEWS REPORTER, ASHLEY PORTILLO, EXPLAINS PKG ASHLEY PEOPLE LOOKING TO LEAD A HEALTHIER LIFESTYLE MAY HAVE CONSIDERED THE KETO DIET — A LOW CARB, HIGH FAT DIETING PLAN AND FOR DIABETICS, IT COULD BE A WAY TO CONTROL THEIR DISEASE SOT DR JEGAN GOPAL, BARIATRIC SURGEON: "Their fasting glucose levels can improve, their hemoglobin A1C can improve

" DR JEGAN GOPAL A BARIATRIC SURGEON AT THE BETTER WEIGH CENTER, SAYS THE DIET AFFECTS EACH PERSON DIFFERENTLY FOR JUSTIN SHIRLEY, WHO'S SHOPPING FOR HIS KETO- FRIENDLY GROCERIES TODAY, THE KETO DIET HAS BEEN NOTHING BUT SUCCESS SO FAR SOT JUSTIN SHIRLEY, KETO DIETER: "I feel much better about myself, I have a lot of energy" JUSTIN

A TYPE TWO DIABETIC IS 25 POUNDS LIGHTER SINCE STARTING THE KETO DIET IN APRIL BEFORE THAT, JUSTIN SAYS IT WAS DIFFICULT CONTROLLING HIS WEIGHT SOT JUSTIN SHIRLEY, KETO DIETER: "I love fried foods, I love eating out But I knew being a type two diabetic, I couldn't do that anymore" SOT ASHLEY PORTILLO, REPORTING: "A blood screening from late march shows Justin's results consistent with diabetes

And since the diet? His results show normal readings His doctor even recommending he stop taking his medication for a week" SOT JUSTIN SHIRLEY, KETO DIETER: "I was amazed that on this diet, I can control my blood sugar, I can lose weight, I can have a better lifestyle" BUT ONE THING DR GOPAL WANTS PEOPLE TO KEEP IN MIND IS THAT THE KETO DIET IS STILL CONTROVERSIAL

SOT DR JEGAN GOPAL, BARIATRIC SURGEON: "Long term consequences of the keto diet, we have some idea But in terms of what it does in terms of diabetes, heart disease, liver disease, we don't have that data yet" ASHLEY PORTILLO, KRIS 6 NEWS STEPHANIA IF YOU WANT TRY THE KETO DIET, DR

JAGEN RECOMMENDS YOU TALK TO YOUR DOCTOR, FIRST 2-SHOT LEE COMING UP AFTER

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 shows success for local diabetes patients

WORLD, AND YOU'VE PROBABLY HEARD OF IT THE KETO DIET

BUT HOW DOES THE DIET AFFECT SOMEONE WITH DIABETES? KRIS 6 NEWS REPORTER, ASHLEY PORTILLO, EXPLAINS PKG ASHLEY PEOPLE LOOKING TO LEAD A HEALTHIER LIFESTYLE MAY HAVE CONSIDERED THE KETO DIET — A LOW CARB, HIGH FAT DIETING PLAN AND FOR DIABETICS, IT COULD BE A WAY TO CONTROL THEIR DISEASE SOT DR JEGAN GOPAL, BARIATRIC SURGEON: "Their fasting glucose levels can improve, their hemoglobin A1C can improve

" DR JEGAN GOPAL A BARIATRIC SURGEON AT THE BETTER WEIGH CENTER, SAYS THE DIET AFFECTS EACH PERSON DIFFERENTLY FOR JUSTIN SHIRLEY, WHO'S SHOPPING FOR HIS KETO- FRIENDLY GROCERIES TODAY, THE KETO DIET HAS BEEN NOTHING BUT SUCCESS SO FAR SOT JUSTIN SHIRLEY, KETO DIETER: "I feel much better about myself, I have a lot of energy" JUSTIN

A TYPE TWO DIABETIC IS 25 POUNDS LIGHTER SINCE STARTING THE KETO DIET IN APRIL BEFORE THAT, JUSTIN SAYS IT WAS DIFFICULT CONTROLLING HIS WEIGHT SOT JUSTIN SHIRLEY, KETO DIETER: "I love fried foods, I love eating out But I knew being a type two diabetic, I couldn't do that anymore" SOT ASHLEY PORTILLO, REPORTING: "A blood screening from late march shows Justin's results consistent with diabetes

And since the diet? His results show normal readings His doctor even recommending he stop taking his medication for a week" SOT JUSTIN SHIRLEY, KETO DIETER: "I was amazed that on this diet, I can control my blood sugar, I can lose weight, I can have a better lifestyle" BUT ONE THING DR GOPAL WANTS PEOPLE TO KEEP IN MIND IS THAT THE KETO DIET IS STILL CONTROVERSIAL

SOT DR JEGAN GOPAL, BARIATRIC SURGEON: "Long term consequences of the keto diet, we have some idea But in terms of what it does in terms of diabetes, heart disease, liver disease, we don't have that data yet" ASHLEY PORTILLO, KRIS 6 NEWS STEPHANIA IF YOU WANT TRY THE KETO DIET, DR

JAGEN RECOMMENDS YOU TALK TO YOUR DOCTOR, FIRST 2-SHOT LEE COMING UP AFTER

The Magic Pill: Documentary Review (includes SCD/GAPS/Paleo/Keto diet Success)

hi guys, Cara from Health Home and Happiness here I just wanted to do a quick movie documentary review of The Magic Pill that I just watched with my home-schooled nine-year-old and I absolutely loved and since Facebook live is the easiest way for me to get content to you quickly a lot of you have Spring Break coming up you might be looking for documentaries to watch with your kids or like something that you can watch to kind of encourage them to eat how you want them to eat on spring break The Magic Pill is perfect so it really advocates pretty much the GAPS diet they don't say the GAPS diet they do touch on the specific carbohydrate diet for autism in there which is amazing and like it is a magic pill I mean it's like what we eat really impacts every cell in our body and it's something that no pill or nothing can do other than changing the way that we eat um it was a facebook reader Delilah I just wanted to say thank you for she posted the YouTube trailer on it you do have to rent the video I just rented it from Amazon Prime it was like three bucks and then you have like 48 hours to watch it or something and so they talked about the ketogenic diet for autism they talked about and what I kind of loved about their stories that they showed they showed someone with I believe type-2 diabetes someone with asthma someone with cancer a couple of people with autism and someone with cancer so they talked about pretty much how this same whole foods high fat low carb diet can help so many different diseases and they talked about our food supply they talked about all sorts of different things but really it was the case studies that I thought were amazing um so they did the little girl she looked like she was probably about four when she started and just in five days they document the whole thing all the different changes that they see in this little girl when she's changing what she eats and they also talk about how hard it is to get these kids to switch over how she was eating goldfish chicken nuggets and I think SpaghettiOs they said so all processed foods all stuff that's not good for children's guts and their brain development and they show how how hard it was but these parents like they threw away everything in their kitchen I'm so proud of them and you can kind of see on them talking to the camera they're just normal everyday parents they're not super rich they're not like super health-conscious probably at first but they were willing to make this change for their daughter and I just thought that was so inspiring um if you want to see since they pretty much put her on the gaps diet which is what I did for my child also at most of my stuff is based on the gaps diet my picky eating solution it's a free webinar so if you go to help them and Happiness calm and you click up at the top the picky eating solution you can watch the webinar which is pretty much in three days like three to five days how to drain just transition your child to the GOP's diet and that one is for free I also have tons and tons of stuff on my website so if you're looking for like sensory issues getting your child on the gaps diet or sed diet or ketogenic diet my sensory issues post four that will help you with that they did but else they were showing a trial in Hawaii which has like actual doctors like neurologists following this child and Hawaii on the k2 didn't ketogenic diet and they're taking notes for this trial for using the ketogenic diet for autism and they did like this Corinne and staff and what you'll notice with both of these autism cases and this is something I come up with a lot that people say well your child's not cured like she's not a hundred percent normal but she's so much better like her symptoms are so much better and these kids like well you wouldn't say they were normal they probably still needed to have special accommodations in school and stuff just the improvement and their quality of life it's like we don't ever say like oh well because I can't afford the most expensive car and have the most luxurious driving experience I don't want to have any car at all and I've gotta go grab my kid from school on a second um but that's something that I thought was really accurate like you see a lot of the success stories and you do see some children go from like full kind of low functioning highly autistic children go to completely normal and you see those but then there's also many many many of us that we like a 50% improvement is just life-changing for our family is life-changing for their families it's life-changing for these children and it just gets that connection that we want more of the connection is what we're always going for and higher polity of life and so I really love that about their case studies that they didn't only pick the children that 100% were fixed from diet but they showed the dramatic improvement that you can see in just five I think it was five days it might have been five weeks but I think it was five days that they were on to stye it and then at the end of the documentary they do talk about joel from Polyface farms and he's all of our favorite farmer it's always good to see joel talking and documentaries and then like it kind of reinforced that everyday people can do this changes do take effort and you definitely want to know why you're doing it so I'm gonna go down below and I'm going to leave some links that I think you'll find helpful I'll leave a link to the documentary and I hope that this was helpful for you and I hope you guys get a chance to watch it it was really a great documentary