Polycystic Ovary Syndrome and Nutrition Interventions

By: Anna Faso, Dominican University dietetic intern
Reviewed by: Danielle Cahalan, RD, LDN

What is Polycystic Ovary Syndrome?

Polycystic Ovary Syndrome, also known as PCOS, is a reproductive condition with an unknown etiology. PCOS affects 4–20% of women of reproductive age. PCOS is one of the most common causes of female infertility, affecting 6% to 12% (as many as 5 million) of US women of reproductive age. It is diagnosed by the existence of two of the three following criteria: hyperandrogenism,  polycystic ovaries, and ovulatory dysfunction.

Hyperandrogenism is a condition where the body produces an excessive amount of androgens (male sex hormones). Due to the production of excess androgen, the ovaries produce high amounts of testosterone in the body The influx of androgens can be due to many reasons, there are other hormones such as luteinizing hormone (LH) and adrenocorticotrophic that influence the production of androgens. These hormones are released from the pituitary gland and if they are not working properly they can cause an increase of androgens in the body. For women with high levels of androgens, the body may not ovulate due to hormonal imbalance. High levels of androgens may also cause excessive hair growth on the face/body and hair loss on the head.

During ovulation, mature eggs are released from the ovaries and can be fertilized. Sometimes, when ovulation doesn’t occur, the ovaries can develop cysts (fluid-filled sacs), from the underdeveloped eggs that did not mature from ovulation. These are also known as polycystic ovaries, which are mostly harmless and cause no pain. People diagnosed with PCOS might not even develop cysts. The last criterion we will discuss is ovulatory dysfunction which is when a woman has an irregular, infrequent, or complete absence of a period. Individuals with PCOS are at an increased risk for type 2 diabetes, increased blood pressure and cholesterol, depression, anxiety, and endometrial cancer.^⁸

Signs and Symptoms

·   Irregular menstrual periods

·   Infertility

·   Acne

·   Obesity

·   Insulin resistance

·   Cysts

·   Excessive hair growth on the body and face – Hirsutism

·   Loss of hair on the head

 Insulin resistance

People with PCOS can have insulin resistance, where the body’s cells don’t respond properly to insulin. Since the cells in the body are unable to respond to insulin, excess glucose is left in the bloodstream which causes spikes in our blood sugar. These sugar spikes can cause an individual to be tired throughout the day, have frequent urination, and increased thirst. Over time, insulin resistance can lead to pre-diabetes and then type 2 diabetes.

Diet and PCOS

We want to manage blood glucose levels and inflammation in the body to balance our hormones, which food can help with!! When creating meals, we want them to be balanced,  full of protein, fiber, healthy fats, and whole grains (YES you are allowed to eat carbs with PCOS!). Creating balanced meals will help stabilize blood sugar throughout the day and help reduce inflammation in the body.

Foods to consider:

Consume high-fiber foods: Fiber helps stabilize blood sugar levels and will keep you full through the day. It also helps with your gut health and bowel movements. Sources include

·   Oats

·   Beans and lentils

·   Whole grains

·  Fruits and vegetables, especially cruciferous vegetables like broccoli and Brussel sprouts

Consume Anti-inflammatory foods: Inflammation directly stimulates excess ovarian androgen production. Sources include

·   Berries

·   Fatty fish- salmon, sardines, and sardines

·   Avocado

·   Green tea

·   Turmeric

*See Dr. Wiel’s Anti-inflammatory pyramid for more.

Supplements/Herbs to consider
* Disclaimer: Please talk to your physician before adding any new supplements/herbs to your regime. 

Inositol

Inositol is a sugar made in the body that acts as a B vitamin. It was shown that it may improve the body’s sensitivity to insulin by playing a role in insulin signaling. Studies have shown that inositol can help manage insulin resistance in women who have PCOS. 

Berberine

 Berberine is an herbal medicine from various plants, and studies have shown that it can manage insulin resistance, diabetes, and inflammation in the body. Studies have reported that berberine can increase insulin sensitivity, promote insulin production, regulate metabolism, and increase glycolysis, or the breakdown of glucose.

Spearmint tea

Studies suggested Spearmint tea can reduce androgen levels in women and helped reduce excessive hair growth. Studies reported that drinking two cups of spearmint tea a day may reduce facial hair because it may reduce testosterone. Testosterone is linked to the growth of facial hair. More research needs to be done on the effectiveness of Spearmint tea and decreasing facial hair. 

Vitamin D

Vitamin D aids in ovarian follicular development, and the prevalence of vitamin D deficiency in women with PCOS is about 67-85 percent. Low levels of Vitamin D may exacerbate the symptoms of PCOS, including insulin resistance, ovulatory, menstrual irregularities, infertility, hyperandrogenism, and obesity, and elevate the risk of cardiovascular diseases.

Lifestyle Practices 

Lifestyle practices including stress management, sleep, and exercise are just as important as fueling our bodies. Stress can cause the overproduction of androgen hormones and overall just not make us feel our best. Remember to find a stress management tool that works for you such as deep breathing, journaling, yoga, and taking a walk. Exercise can come in many forms, but women with PCOS may want to participate in low-intensity workouts and strength training. High-Intensity cardio workouts may cause our stress hormone cortisol to increase which may increase insulin, (which we do not want). Sleep is important for our well-being and helps us have the energy to get through our day. It is important to get adequate sleep, or it can cause the body to create stress and make us feel fatigued 

In summary,  Polycystic Ovary Syndrome (PCOS) is a reproductive condition with an unknown etiology. While there is no cure, nutrition and lifestyle practices can help manage symptoms and help you become a healthier you! If we want to learn more about PCOS and how to manage symptoms please talk to your physician and book an appointment with Danielle today!!

1.       Akdoğan M, Tamer MN, Cüre E, Cüre MC, Köroğlu BK, Delibaş N. Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism. Phytother Res. 2007 May;21(5):444-7. doi: 10.1002/ptr.2074. PMID: 17310494.

2.       Cao C, Su M. Effects of berberine on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome. Exp Ther Med. 2019 Apr;17(4):3009-3014. doi: 10.3892/etm.2019.7295. Epub 2019 Feb 22. PMID: 30936971; PMCID: PMC6434235.

3.       Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010 Feb;24(2):186-8. doi: 10.1002/ptr.2900. PMID: 19585478.

4.       González F. Inflammation in Polycystic Ovary Syndrome: underpinning of insulin resistance and ovarian dysfunction. Steroids. 2012 Mar 10;77(4):300-5. doi: 10.1016/j.steroids.2011.12.003. Epub 2011 Dec 8. PMID: 22178787; PMCID: PMC3309040.

5.       Klemm S. Polycystic ovarian syndrome. Academy of Nutrition and Dietetics. https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome. Accessed March 14, 2023.

6.       Fiber: The CARB that helps you manage diabetes. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/library/features/role-of-fiber. Published June 20, 2022. Accessed March 14, 2023.

7.       Lin MW, Wu MH. The role of vitamin D in polycystic ovary syndrome. Indian J Med Res. 2015 Sep;142(3):238-40. doi: 10.4103/0971-5916.166527. PMID: 26458338; PMCID: PMC4669857.

8.       .PCOS (polycystic ovary syndrome) and diabetes. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/basics/pcos.html. Published December 30, 2022. Accessed March 14, 2023.

9.       Polycystic ovary syndrome (PCOS). https://www.nichd.nih.gov/health/topics/pcos. Accessed March 14, 2023.

10.   .Polycystic ovary syndrome (PCOS). Polycystic Ovary Syndrome (PCOS) | Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos. Published February 28, 2022. Accessed March 14, 2023.

11.   Wang H, Zhu C, Ying Y, Luo L, Huang D, Luo Z. Metformin and berberine, two versatile drugs in treatment of common metabolic diseases. Oncotarget. 2017 Sep 11;9(11):10135-10146. doi: 10.18632/oncotarget.20807. PMID: 29515798; PMCID: PMC5839379.

12.Williams T, Mortada R, Porter S. Diagnosis and treatment of polycystic ovary syndrome. American Family Physician. https://www.aafp.org/pubs/afp/issues/2016/0715/p106.html. 

13.Published July 15, 2016. Accessed March 15, 2023. Insulin Resistance & Prediabetes – Niddk. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance?dkrd=hiscr0002. Accessed March 16, 2023. 

14.Costantino D, Minozzi G, Minozzi E, Guaraldi C. Metabolic and hormonal effects of myo-inositol in women with polycystic ovary syndrome: a double-blind trial. Eur Rev Med Pharmacol Sci. 2009 Mar-Apr;13(2):105-10. PMID: 19499845.

15.Zhao H, Xing C, Zhang J, He B. Comparative efficacy of oral insulin sensitizers metformin, thiazolidinediones, inositol, and berberine in improving endocrine and metabolic profiles in women with PCOS: a network meta-analysis. Reprod Health. 2021 Aug 18;18(1):171. doi: 10.1186/s12978-021-01207-7. PMID: 34407851; PMCID: PMC8371888.

16.Hill EE, Zack E, Battaglini C, Viru M, Viru A, Hackney AC. Exercise and circulating cortisol levels: the intensity threshold effect. J Endocrinol Invest. 2008 Jul;31(7):587-91. doi: 10.1007/BF03345606. PMID: 18787373.

Why the Scale Isn’t a Good Measurement of Health

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I can already foresee this title being controversial. But Danielle, “How can the number on the scale not matter when it comes to health?”. Great question! I see and understand your reservations without looking at the bigger picture, so let’s take a look together. ⬇️

What is a scale? A scale is an instrument that measures the weight of something. When we say weight, we means the ENTIRE subject of measurement. Do you see what I’m getting at here? Humans are not made of 100% fat. A general breakdown is that we are 60-70% water, but then our organs, bones, muscles, and fat all contribute to our weight as well. When you weigh yourself, especially daily, you may not be getting a true indication of whether that change in weight is fat loss, water retention or loss, removal of waste via stool, etc. And have we not seen people in really good shape that gain muscle mass and weigh more than when they looked heavier? Friendly reminder that muscle weighs more than fat. 😉

WEIGHT IS NOT A VITAL SIGN EITHER! A vital sign is a clinical measurement that reflects an individual’s essential bodily function status.

The four main vital signs include:

• Body temperature
• Pulse rate
• Respiration rate (rate of breathing)
• Blood pressure
• The female menstrual cycle in reproductive years is being considered the fifth vital sign since it is so important to overall health.

Is weight listed here? That is a big resounding NO. That’s because weight as a independent biomarker cannot predict one’s health status. I have worked with several patients who are within the normal BMI range but their labs are out-of-range, and then I have worked with those in the overweight or obese categories with flawless labs. If you ask any provider, I bet every single one of them have examples of this too. Some just choose to ignore these facts because we live in a fatphobic society that correlates fat with being unhealthy, and this is simply untrue!

Sure, your waist circumference can be a predictor of chronic disease development ONLY because we are looking at the central adiposity that surrounds vital organs. Waist circumference is distinct from weight. Weight can be distributed very differently throughout the body. And fat % can be correlated with estrogen synthesis (lack thereof or overproduction), but this is once again not the only biomarker or a set in stone statement.

The last but not least reason weighing yourself isn’t helpful is because it can cause psychological and emotional distress! This can increase your cortisol levels and work against achieving your health goals. Throw that scale away, boo boo! Or at least, only weigh yourself once a week or month to track overall trends that are a better indication of fat loss. But please please please remember that weight does not reflect health status. Always prioritize your health > weight and keep that at the forefront of your mind.

Love yourself! Always, 💖 Your friendly dietitian, Danielle

The Pressure to Lose Weight

Photo by Ketut Subiyanto on Pexels.com

Whether now or in the past, have you felt pressure from yourself or others to lose weight and fit a certain body image mold? If so, I am truly sorry you have experienced this. This pressure, whether we inflict it on ourselves or subscribe to others projecting it onto us, only causes more stress. This stress then leads to elevated cortisol levels, our stress hormone that is secreted from our adrenal glands. When this occurs, our body goes into a “fight or flight” mode. It doesn’t know the difference between a tiger standing in front of us and needing to run away or mental and emotional stress that is usually induced by the daily stressors life: work, school, parenthood, etc.

If a tiger was standing in front of us, our liver would produce sugar to provide us with immediate energy to run away from it. Well, the same goes for when our body is under mental or emotional stress to help “run away” from the stressful situation. That increase in sugar can suppress appetite or even cause sugar cravings. It can also work against any weight loss goals you may have in mind.

The bottom line is, removing the pressure to lose weight is in your best overall interest. To learn more on how to lose weight with less stress, schedule your free consultation with me today!

4 Reasons Why the “Calorie In, Calorie Out” (CICO) Model is Bullshit

I think we have all heard “A calorie in, a calorie out” at this point. 🙄 If you haven’t, you’re lucky you haven’t been subjected to this. It’s basically referring to the notion that every calorie we eat needs to be utilized or “burned” in order to maintain our weight. Ya, that’s just not right or the way to go. Hyperfixation on calories is not very sustainable nor enjoyable….Here’s why. 👇

1) The calories we consume aren’t just “burned” or stored as fat- they are also utilized for energy and other bodily processes!

2) Calories are not just “burned” during exercise, BBs. We require calories to stay alive, even if we lay in bed and do nothing all day. In fact, roughly 70% of the daily calories we need is what we burn at rest doing nothing. 15% is used for NEAT (Non-Exercise Activity Thermogenesis) movement, 10% is used during thermic effect of food (digestion of certain foods), and 5% is used during exercise.

3) According to the FDA, nutrition labels can be up to 20% inaccurate. Therefore, your tracking can likely be inaccurate.

4) We do not absorb everything we eat! Think about. We wouldn’t have stool is some input didn’t form output in the form of poop! So, technically this one is calorie in, versus calorie out. LOL

Do you see my point that this theory and guideline is flawed? You’re welcome. Loosen the reigns on tracking calories and listen to what your body needs, lovelies! 💋 If you need more gentle nutrition education, book your FREE consult with me today!

Is My Metabolism Damaged Beyond Repair?

Metabolism- what a misunderstood word. We tend to associate metabolism with burning calories and fat, but in reality, metabolism is defined as “the chemical processes that occur within a living organism in order to maintain life.” Do you see how our perception and understanding of this word versus the actual definition isn’t quite the same? Metabolism also accounts for enzymatic action, hormone regulation, chemical reactions, and more.

Do I have your attention? Great! Stay with me. So now that we know metabolism is more than just burning calories, we can now look at how our metabolism related to food works. Our metabolism is influenced by a multitude of things:

• Our Basal and Resting Metabolic Rate or BMR/RMR (BMR is your body’s minimum requirements to function and RMR is your natural metabolic function at rest)
• Non-Exercise Thermogenesis Activity (NEAT movement, or how much we move in an unstructured way throughout the day)
• Thermic Effect of Food (the energy required to digest food or certain stimulants like green tea)
• Exercise Activity Thermogensis or EAT (structured exercise)
• Climate: Some individual’s metabolism speeds up in order to maintain internal body temperature at colder temps. On the contrary, metabolism can also speed up in warmer temps.
• Illness and a fever increase metabolic needs with every degree over 97-99 degrees F.
• Other factors include age, gender, lean body mass (LBM), etc.
• Thyroid or other hormone conditions/states such as peri-menopause or menopause

Now that we know what influences our metabolism, how do we know if we have a slow one? Well, it can be obvious through weight gain and stubborn fat that just won’t seem to come off. We have always been told to eat less and exercise more when it comes to losing weight, but I am seeing more and more clients and patients who are simply not eating ENOUGH.

Let’s say someone is eating only 1,200 calories a day. This a well below the needs of an adult. Well, your body detects that it is not receiving enough energy or nutrition from food, and therefore, your metabolism down-regulates in order to match the input it is receiving. Why would your body need to keep burning calories at a fast rate if it is not receiving enough fuel to burn through? Are you with me?

So, with your metabolism down-regulating, it isn’t efficiently burning calories and fat. Eating too little can backfire, but this doesn’t mean you broke or damaged your metabolic rate!¹ Our bodies are brilliantly made and highly adaptable. What you can do is slowly but surely increase your caloric intake to the calories your body needs to feel safe and thrive at. This will help support and restore a faster metabolism (given no other medical issues are at play here).

Not sure where your sweet spot is? Feel free to schedule a FREE 30-minute nutrition consultation with me to learn more. Talk soon! XO 💖 Danielle

Reference
1. Martins C, Roekenes J, Gower BA, Hunter GR. Metabolic adaptation is associated with less weight and fat mass loss in response to low-energy diets. Nutr Metab (Lond). 2021 Jun 11;18(1):60. doi: 10.1186/s12986-021-00587-8. PMID: 34116675; PMCID: PMC8196522.

My 3-Day Carb Loading Plan

Dinner the night before my half marathon.

So, I discussed what carb-loading is in part I. In part II I delivered why carb loading is so beneficial, and today I am going to share an example 3-day carb loading plan based on what worked for me this past training cycle. This meal plan does NOT account for allergies, intolerances, food preferences, estimated energy and protein needs, etc. because it is obviously not personalized to you! Take this as a visual aid of what carb loading can look like leading up to your race/endurance event.

Day 1 (3 days before the event)

Breakfast
Pumpkin Pie Overnight Oats
*I used 2 Tbsp of maple syrup for extra carbs
=74g CHO

AM Snack
3 medjool dates
=54g CHO

Lunch
1 cup white rice with carrots (ate at the hospital and this is what was available- did not consume protein to hit carb goal)
=43g CHO

Snacks
32oz Harmless Harvest coconut water
=60g CHO

Dinner
2 roasted sweet potatoes with 1 chicken sausage link
=55g CHO

Total CHO= 254g (53% of diet)

Day 2 (2 days before the event)

Breakfast
Pumpkin Pie Overnight Oats
*I used 2 Tbsp of maple syrup for extra carbs
=74g CHO

AM Snack
banana with 1.5 Tbsp almond butter
=30g CHO

Lunch
1/2-3/4 cup brown rice, with 4oz ground turkey and a kale salad with lemon juice and 2 chopped medjool dates
=65g CHO

Snacks
2 servings peanut butter pretzels
=30g CHO

Dinner
2 cups lamb rice vindaloo with 1 wheat roti
(if you are sensitive to Indian food or spicy food, this may not be a good idea for you!)
=77g CHO

Total CHO= 307g (71% of diet)

Breakfast
Cinnamon Raisin Bagel with 2 Tbsp cream cheese & a honey lavender latte
=90g CHO

AM Snack
2 squares Hu Hazlenut butter chocolate (no carbs but delicious and I wanted/needed this lol)

Lunch

1 bag Nemi’s cactus sticks and 4 l;arge sourdough pretzels with lemon hummus

=110g CHO

Dinner
1.5-2 cups Banza pasta with olive oil, parmesan cheese and asparagus/mushrooms
=75g CHO

Total CHO= 280g (57% of diet)

The goal is to aim between 60-70% of your diet be from carbs, but you also have to listen to your body. I wanted to feel good come race day and not heavy, fatigued, etc. Once again, this is just what worked for me, but maybe it will give you an idea of what you can try or what will work for you too! Of note, this is what I used to fuel for a HALF marathon. Before running Boston, I consumed 80% of carbs the day before and PRed there.

What do you typically carb up with?!

Carb Loading: Part II 🥨

If you haven’t read Carb Loading: Part I, I suggest you read that first for baseline info on carb loading. This post will be short & sweet about why carb loading is beneficial for endurance athletes and active individuals leading up to an event.

10 Reasons Carb Loading is Beneficial:

1. Carbs are delicious and enjoyable. Need I say more? Carbs to me are what corn is for that boy that viral this year. 😂 It’s carbs! Watch this IG Reel for a good laugh, and follow her for more.
2. Carbs are our bodies preferred fuel source and illicit a sense of calm on our Central Nervous System when we’re in a fed state with them.
3. Carbs lower cortisol in our bodies! We don’t want excess stress leading up to an event!
4. Carbs can be stored as glycogen in our muscles and liver for energy we can use during our event of choice.
5. Lasting energy. A study took one cyclist group and provided them 1g/kg of carbs versus another group of bikers whom they gave 3g/kg of carbs to. The low-carb group started out faster, but by the 4th lap, the high-carb group sustained their energy and got ahead.
6. Carb loading can improve overall running time by 2-3%!
7. To avoid indigestion! Excess fat or fiber the night before a race can put stress on your digestive tract and cause less than desirable GI issues come race day.
8. You should be eating carbs during training, but your body is highly adaptable and gets used to utilizing carbs as fuel! You are ready for this race, and so if how your body metabolizes its nutrients. Stick to what you and your body know! Just give it a lil extra lovin in the form of carbs 3-6 days before race day. 😉
9. You learn more about complex carbs and how they release energy at a slower rate than simple carbs. We need both as runners.
10. To support recovery post-race. If you do into a race nutritionally-depleted, can you imagine how much more difficult it will be to catch up, recover, and replenish those stores?! Plus, I don’t even want to think about the muscle soreness- yikes!

There you have it! 10 reasons to carb load before a big athletic event! Have you carb loaded before? I have one more post on this coming up…an example 3-day carb load meal plan!

Carb-Loading: Part 1

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The topic of carb loading can be a lengthy one, and we all know our attention spans are well…approximately 200 words before we start thinking “Get to the point already!”. I have many points to make on carb loading, so bear with me…this will be a 2-3 part series.

What is carb loading?

Carb loading is a practice in which an individual increases their carbohydrate intake and ratio compared to the other macronutrients, fat and protein, in order to promote optimal glycogen stores in the muscles and liver prior to an endurance event. These glycogen stores serve as stored energy to use during the event and after the individual has utilized their readily available blood sugar for immediate fuel.

Who practices carb loading?

Anyone from recreational athletes and highly active individuals to elite athletes who participate in endurance events can and do practice the carb loading method. This method has been practiced by athletes for decades now! In fact, the effectiveness of carb loading was discovered in 1967 by a Swedish physiologist who realized the importance of glycogen and its correlation with improved and sustained performance.

How do you properly carb load?

This is a loaded question, as there are varying techniques used for carb loading that are variable in effectiveness per the individual and their carb tolerance. However, the general guidelines from the American College of Sports Nutrition is to consume between 6-10g/kg/day leading up to an event. For shorter durations, such as the half marathon or anything you expect to take less than 90 minutes to complete, you can begin carb loading 3 days prior to your event and aim between 60-70% carbs to comprise your overall daily intake.

For longer endurance events, like a full marathon, triathalon, Iron Man, etc., carb loading 5-6 days prior can be beneficial. Ideally, consuming 50% carbs for the first 3 days and 60-70% carbs for the last 3 days. Consuming more than 10g/kg/day was shown not to be beneficial and can actually backfire due to carbs retaining excess water, which then causes bloat. Fatigue can also set in with excess carbs, so be mindful of spreading these out throughout the days! Not sure on how to find this balance? Feel free to contact me for more personalized guidance and a tailor-made carb loading meal plan.

To learn how carb loading exactly works, stay tuned for tomorrow’s continued post!

Let’s Go Friday! & Asking for Your Help.

Today’s post will be short & sweet. One, because I am up at 5:30am writing this because I work 7am-6:30pm, and two, because I will not have any time and my brain will be fried by dinner at 7. 😜

I actually wanted to ask you all what YOU would like to learn about nutrition, health psychology, me, different foods, recipes, etc. on this blog? I want to remain genuine in writing about topics I love, but I can also accommodate and am interested in requests. Please comment your suggestions below ⬇️ , as it would be appreciated and help me greatly.

Wish me luck on this long work day, and I bid you the same. Happy Friday and weekend ahead, loves! 💖 Danielle

Health > Weight

The goal of weight loss in the nutrition realm is not going away any time soon, and despite some anti-diet claims, I do believe weight loss can be done in a healthy and mindful manner. If you’re looking to lose weight without sacrificing your favorite foods or health, then this article is for you! Read on. 🤘🤓

The key to this alternative approach is setting other health metrics of progress that do NOT focus on your weight! Wait, if weight loss is the goal, then why shouldn’t we focus on it? Okay, valid question. When we adopt a diet or even lifestyle with the sole focus of weight in mind, it *almost* always puts us in a restrictive mindset and prioritizes weight over health. Our health should always be top priority.

Furthermore, inadequate calories and nutrients (which most diets and calorie deficits instill) and over-excerising can increase cortisol, or stress hormone, in the body. Cortisol triggers a physiological response called gluconeogenesis (I know- long word). Gluconeogenesis is when your liver produces its own sugar. YEP! Our body creates its own sugar in times of stress! You might as well get that sugar from food first!

Instead of setting yourself up for emotional distress, increased cortisol, and registered for an exam that is of a pass/fail nature (lose vs gain weight), try to adopt one or some of the following health metrics of progress:

 how your clothes are fitting

 even energy levels throughout the day

 decreased physical symptoms

 improved bowel movements

 improved quality of sleep

 decreased stress

 a regulated menstrual cycle

 minimal and clinically “normal” menstrual phase symptoms

 improved mood

 improved relationship with food

When we adopt these metrics of progress above and set SMART goals, your weight will regulate how its meant to with where you are in your life. This may not mean as much weight loss as you initially expected, but it can definitely be a result. I know, it’s not as shiny and tempting as diets promising significant short-term weight loss, but guess what? That crash diet weight loss doesn’t stay off and diet cycling is terrible for long-term health, specifically your heart and cardiovascular system!

To learn more about a healthy weight loss approach, book your FREE 30-minute consultation. Can’t wait to discuss your goals and set those metrics of progress with you!