completepcosplan
London Wellness Coach
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PCOS & Hormone Balance Expert - Lifestyle, Fertility, Sleep, Endocrine, Hair
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Tell me it’s not just me 🙈
Something I noticed from continuous glucose monitoring was that my blood sugar balance was much more sensitive the week before my period which defo explains the mad sugar cravings!
It’s always a good shout to focus on eating well balanced meals containing protein, fibre and healthy fats to help curb the cravings. Also…just eat the chocolate sometimes! #pcosmemes #pcosproblems #pcoslifestyle #pcostruths #pcosttcsupport #pcosdiet #pcosnutrition
Something I noticed from continuous glucose monitoring was that my blood sugar balance was much more sensitive the week before my period which defo explains the mad sugar cravings!
It’s always a good shout to focus on eating well balanced meals containing protein, fibre and healthy fats to help curb the cravings. Also…just eat the chocolate sometimes! #pcosmemes #pcosproblems #pcoslifestyle #pcostruths #pcosttcsupport #pcosdiet #pcosnutrition
VEGANS DON’T COME FOR ME 😅
Hear me out…
I have found in my clinic and in my own experimentation that eating enough protein to keep blood sugar balanced can be difficult when you have PCOS. This is not to say that it can’t be done, of course it can but for MOST people it takes a lot of dedication and planning to ensure that 30g of protein is being eaten per meal if animal sources aren’t included.
We also know that starting the day with a protein rich breakfast leads to us snacking less throughout the day and that we tend to eat less sugar and carbohydrates too. This is super important for us Cysters with insulin resistance as it can really make a difference to cravings and weight gain.
When a person is vegan, unless they are EXTREMELY focused on nutrition, I find that they tend to eat more carbohydrates than is well tolerated for many with PCOS. This is not a blanket statement, there’s always exceptions but this is what I have noticed.
There are of course huge benefits to gut health and blood sugar balance from eating more plants which is why I recommend a fibre focused diet, veggies with every meal and beans daily.
Have you tried a vegan diet for PCOS? How did it affect your symptoms? Does a vegan diet work for you? Let me know ☺️#pcos #pcosttcsupport #pcosweightloss #pcosdiet #pctips #pcosnutrition
Hear me out…
I have found in my clinic and in my own experimentation that eating enough protein to keep blood sugar balanced can be difficult when you have PCOS. This is not to say that it can’t be done, of course it can but for MOST people it takes a lot of dedication and planning to ensure that 30g of protein is being eaten per meal if animal sources aren’t included.
We also know that starting the day with a protein rich breakfast leads to us snacking less throughout the day and that we tend to eat less sugar and carbohydrates too. This is super important for us Cysters with insulin resistance as it can really make a difference to cravings and weight gain.
When a person is vegan, unless they are EXTREMELY focused on nutrition, I find that they tend to eat more carbohydrates than is well tolerated for many with PCOS. This is not a blanket statement, there’s always exceptions but this is what I have noticed.
There are of course huge benefits to gut health and blood sugar balance from eating more plants which is why I recommend a fibre focused diet, veggies with every meal and beans daily.
Have you tried a vegan diet for PCOS? How did it affect your symptoms? Does a vegan diet work for you? Let me know ☺️#pcos #pcosttcsupport #pcosweightloss #pcosdiet #pctips #pcosnutrition
I’m sure all us PCOS Cysters have been told by medical professionals to lose weight at some point without being given any guidance at all on how the hell to make it happen 🤦🏽♀️
My weight was consistently brought up in appointments which made me feel like my PCOS was caused by my weight which brought with it a lot of embarrassment and shame.
From then I began to restrict and binge, I didn’t know how to eat ‘normally’, I didn’t trust my hunger cues and would starve myself all day if I knew I was going out in the evening. Does any of this sound familiar?
Couple all this with being told to ‘eat less and move more’ which really doesn’t tend to work for PCOS bodies long term…it was tough!
Losing weight with PCOS is completely possible once we learn the best types of exercise for our PCOS drivers, learn about PCOS nutrition and prioritise stress reduction and sleep.
Less restriction and more nourishment = PCOS weight loss
If you’d like more info about how to work WITH your PCOS body instead of punishing and fighting against it, DM me or head to the link in my bio to get instant access to The Complete PCOS Plan.
I promise you, long term weight loss is 100% possible with the correct tools ❤️
#pcos #pcosweightloss #pcosweightlosstransformation #pcosweightlosstips #pcosadvice #pcosexpert #pcostips #pcoseducation #pcoscoach
My weight was consistently brought up in appointments which made me feel like my PCOS was caused by my weight which brought with it a lot of embarrassment and shame.
From then I began to restrict and binge, I didn’t know how to eat ‘normally’, I didn’t trust my hunger cues and would starve myself all day if I knew I was going out in the evening. Does any of this sound familiar?
Couple all this with being told to ‘eat less and move more’ which really doesn’t tend to work for PCOS bodies long term…it was tough!
Losing weight with PCOS is completely possible once we learn the best types of exercise for our PCOS drivers, learn about PCOS nutrition and prioritise stress reduction and sleep.
Less restriction and more nourishment = PCOS weight loss
If you’d like more info about how to work WITH your PCOS body instead of punishing and fighting against it, DM me or head to the link in my bio to get instant access to The Complete PCOS Plan.
I promise you, long term weight loss is 100% possible with the correct tools ❤️
#pcos #pcosweightloss #pcosweightlosstransformation #pcosweightlosstips #pcosadvice #pcosexpert #pcostips #pcoseducation #pcoscoach
Hands up if you’ve ever felt personally victimised by your ovaries? 🙋🏽♀️
In us Cysters high testosterone, high stress hormones and low SHBG can suppress our ovulation and as frustrating as it can be, this lack of ovulation is a clear message that we have to work on blood sugar balanace, stress reduction, building muscle and optimising sleep (amongst other things). #pcos #pcosawareness #pcosovulation #pcosttc #ttcpcos #ttcpcosjourney #pcosttcsupport #pcosttcsupport #pcosttchelp #pcosttctip #pcoshelp #pcostips #pcostiktok
In us Cysters high testosterone, high stress hormones and low SHBG can suppress our ovulation and as frustrating as it can be, this lack of ovulation is a clear message that we have to work on blood sugar balanace, stress reduction, building muscle and optimising sleep (amongst other things). #pcos #pcosawareness #pcosovulation #pcosttc #ttcpcos #ttcpcosjourney #pcosttcsupport #pcosttcsupport #pcosttchelp #pcosttctip #pcoshelp #pcostips #pcostiktok
What actually causes PCOS - Part 1
Spoiler alert…IT’S NOT YOUR WEIGHT 🙄
The exact cause of PCOS is unknown but it seems likely that there’s a genetic factor, meaning a family link.
The great thing about epigenetics is that we now know that we have the ability to turn our genes on and off by the environment we create. So by focusing on our nutrition and lifestyle we can actually drastically reduce our PCOS symptoms DESPITE our predisposition.
This is fantastic news for all us Cysters as it puts the power back in our hands! We can actively make choices that will improve our quality of life.
We can do this through our nutrition choices, how much sleep we get, through stress reducing activities and SO much more 🥳
I’ve put the exact methods I use and those I teach in my 1-1 PCOS clinic in my new course The Complete PCOS Plan which is available for instant access at the link in my bio! Trust me when I say, the information in the course is life changing ✨
Watch out for part 2 and don’t forget to FOLLOW for more PCOS truths ❤️
#pcos #pcosadvice #pcosquestions #pcosexpert #cyster #cysters #pcostruth #cyst #ovaries #whypcos
Spoiler alert…IT’S NOT YOUR WEIGHT 🙄
The exact cause of PCOS is unknown but it seems likely that there’s a genetic factor, meaning a family link.
The great thing about epigenetics is that we now know that we have the ability to turn our genes on and off by the environment we create. So by focusing on our nutrition and lifestyle we can actually drastically reduce our PCOS symptoms DESPITE our predisposition.
This is fantastic news for all us Cysters as it puts the power back in our hands! We can actively make choices that will improve our quality of life.
We can do this through our nutrition choices, how much sleep we get, through stress reducing activities and SO much more 🥳
I’ve put the exact methods I use and those I teach in my 1-1 PCOS clinic in my new course The Complete PCOS Plan which is available for instant access at the link in my bio! Trust me when I say, the information in the course is life changing ✨
Watch out for part 2 and don’t forget to FOLLOW for more PCOS truths ❤️
#pcos #pcosadvice #pcosquestions #pcosexpert #cyster #cysters #pcostruth #cyst #ovaries #whypcos
Did you know that PCOS can cause excess face and body hair?
It you’re anything like me and have been waxing since the age of 9 you might be wondering why 😅
For a long time, I just thought I was hairy 🙈 but excess hair known as Hirsutism is a very common PCOS symptom and a sign of androgen (often referred to as male hormones) excess. Androgen excess can really affect quality of life causing other symptoms like hair loss and acne but with everything PCOS there’s a lot we can do to improve it!
I know I mention it a lot but if you’re suffering with androgen excess you really want to think about eating for blood sugar balance! Think fibre first, filling your plate with lots of veggies and always add a protein source and healthy fat like olive oil, avocado or nuts and seeds.
I go into all this and much much more in my self-study course The Complete PCOS Plan which is released on September 13th! It’s packed to the brim with the information I WISH was available to me when I was diagnosed. It’s not a stretch to say that this information is life changing!
Head to the link in my bio to sign up to the waiting list or DM me for more info. I’m always happy to help ❤️
#bodyhair #hairygirl #hairy #excesshair #pcos #pcosadvice #beardedlady #beard #girlbeard #cyster #cystersupport
It you’re anything like me and have been waxing since the age of 9 you might be wondering why 😅
For a long time, I just thought I was hairy 🙈 but excess hair known as Hirsutism is a very common PCOS symptom and a sign of androgen (often referred to as male hormones) excess. Androgen excess can really affect quality of life causing other symptoms like hair loss and acne but with everything PCOS there’s a lot we can do to improve it!
I know I mention it a lot but if you’re suffering with androgen excess you really want to think about eating for blood sugar balance! Think fibre first, filling your plate with lots of veggies and always add a protein source and healthy fat like olive oil, avocado or nuts and seeds.
I go into all this and much much more in my self-study course The Complete PCOS Plan which is released on September 13th! It’s packed to the brim with the information I WISH was available to me when I was diagnosed. It’s not a stretch to say that this information is life changing!
Head to the link in my bio to sign up to the waiting list or DM me for more info. I’m always happy to help ❤️
#bodyhair #hairygirl #hairy #excesshair #pcos #pcosadvice #beardedlady #beard #girlbeard #cyster #cystersupport
I HAVE PCOS AND I REFUSE TO GIVE UP CAKE…there I said it!
Yes I have PCOS, yes I’m a nutritionist and YES I know that sugar isn’t great for my PCOS.
BUT
I’ve done the whole restriction thing and it only makes me want cake more but I’ve found that having a bit of what I fancy keeps me much more satisfied and is totally possible since focusing on blood sugar balance. Hurray 🥳
So on a day like today, my birthday, I use a few tricks to help keep my blood sugar as stable as possible and minimise the sugar crash later.
You’ll want to SAVE these…
🧁 Eat your cake AFTER a balanced meal rather than as a stand alone treat - this helps to blunt the blood sugar spike
🧁 Have a veggie starter - a salad or a couple carrots (which is what I had today 🤣) will again slow down the glucose absorption and avoid a huge blood sugar spike
🧁 Eat some nuts or protein before - again this will blunt the response. I chose to eat the tuna before the cake.
🧁 Drink a spoonful of vinegar in water a maximum of 20 minutes before eating. The Acetic Acid in vinegar has anti-glycemic properties meaning that not only does it delay gastric emptying to avoid a blood sugar spike, it also increases insulin sensitivity.
🧁 Walk after your cake - any activity that uses your muscles will help to utilise some of the sugar and keep your blood sugar more stable
Look 👀 we all know that cake isn’t ‘healthy’ but having a cake on your birthday is NOT going to derail your PCOS progress and might just help keep you consistent in the long run!
Do you eat cake on your PCOS journey? Go on, let me know what it is 😆👇🏽
Beautiful afternoon tea from @marleysbakery_barnet
#pcos #cake #pcosdiet #pcosnutrition #pcosadvice #cyster #cysteradvice #cysters #pcosrecipes #pcoscakerecipes #hormones #yummy
Yes I have PCOS, yes I’m a nutritionist and YES I know that sugar isn’t great for my PCOS.
BUT
I’ve done the whole restriction thing and it only makes me want cake more but I’ve found that having a bit of what I fancy keeps me much more satisfied and is totally possible since focusing on blood sugar balance. Hurray 🥳
So on a day like today, my birthday, I use a few tricks to help keep my blood sugar as stable as possible and minimise the sugar crash later.
You’ll want to SAVE these…
🧁 Eat your cake AFTER a balanced meal rather than as a stand alone treat - this helps to blunt the blood sugar spike
🧁 Have a veggie starter - a salad or a couple carrots (which is what I had today 🤣) will again slow down the glucose absorption and avoid a huge blood sugar spike
🧁 Eat some nuts or protein before - again this will blunt the response. I chose to eat the tuna before the cake.
🧁 Drink a spoonful of vinegar in water a maximum of 20 minutes before eating. The Acetic Acid in vinegar has anti-glycemic properties meaning that not only does it delay gastric emptying to avoid a blood sugar spike, it also increases insulin sensitivity.
🧁 Walk after your cake - any activity that uses your muscles will help to utilise some of the sugar and keep your blood sugar more stable
Look 👀 we all know that cake isn’t ‘healthy’ but having a cake on your birthday is NOT going to derail your PCOS progress and might just help keep you consistent in the long run!
Do you eat cake on your PCOS journey? Go on, let me know what it is 😆👇🏽
Beautiful afternoon tea from @marleysbakery_barnet
#pcos #cake #pcosdiet #pcosnutrition #pcosadvice #cyster #cysteradvice #cysters #pcosrecipes #pcoscakerecipes #hormones #yummy
PCOS = INFERTILITY 🚨 MYTH 🚨
I was 14 when I was first told that I’d have difficulty getting pregnant. FOURTEEN years old and saddled with the weight of that bombshell. It was just so wrong in so many ways. Let me tell you why…
PCOS infertility or sub-fertility is usually caused by a lack of ovulation but most people with PCOS are able to restore ovulation through diet, lifestyle changes and targeted supplements.
Once ovulation is restored it’s a good idea to get to know your body’s signs of ovulation such as egg white cervical mucus or feeling a little more frisky.
I always recommend confirming this with basal body temperature tracking using an app and thermometer like @naturalcycles or @tempdrop. This is EXACTLY what I did and once I was able to identify ovulation we fell pregnant on the second cycle.
Please don’t subscribe to the belief that you won’t get the chance to be a parent. This belief steals joy from your life and disempowers your body to do what it does.
BELIEVE ME I know this because I’ve lived it but you don’t have to.
I explain ovulation tracking step-by-step in my new course The Complete PCOS Plan which is out September 13th 🙌🏽 You can sign up to the waiting list through the link in my bio. If this has struck a chord please feel free to DM me, you’re not alone ❤️
#pcos #fertility #pcosfertility #ttc #infertility #ovulation #womenshealth #birth #motherhood #pcosadvice #pcosfacts #pcossupport #pcosexpert
I was 14 when I was first told that I’d have difficulty getting pregnant. FOURTEEN years old and saddled with the weight of that bombshell. It was just so wrong in so many ways. Let me tell you why…
PCOS infertility or sub-fertility is usually caused by a lack of ovulation but most people with PCOS are able to restore ovulation through diet, lifestyle changes and targeted supplements.
Once ovulation is restored it’s a good idea to get to know your body’s signs of ovulation such as egg white cervical mucus or feeling a little more frisky.
I always recommend confirming this with basal body temperature tracking using an app and thermometer like @naturalcycles or @tempdrop. This is EXACTLY what I did and once I was able to identify ovulation we fell pregnant on the second cycle.
Please don’t subscribe to the belief that you won’t get the chance to be a parent. This belief steals joy from your life and disempowers your body to do what it does.
BELIEVE ME I know this because I’ve lived it but you don’t have to.
I explain ovulation tracking step-by-step in my new course The Complete PCOS Plan which is out September 13th 🙌🏽 You can sign up to the waiting list through the link in my bio. If this has struck a chord please feel free to DM me, you’re not alone ❤️
#pcos #fertility #pcosfertility #ttc #infertility #ovulation #womenshealth #birth #motherhood #pcosadvice #pcosfacts #pcossupport #pcosexpert
⚠️ Intermittent fasting could be making your PCOS worse ⚠️
In 2019-2020 I fasted 16 hours in 24 and ate in an 8 hour window. Before that I used to do the 5:2 diet where I severely restricted calories for 2 days a week.
I’ve been an avid intermittent faster and used to pride myself on not being hungry in the morning.
It worked for me in that I lost weight and to be honest it definitely fed some of my old disordered eating tendencies but that wasn’t a good thing!
What I noticed though was that I’d end up shakey, hangry and hysterical quite often and eventually I realised that it was just too harsh of a fast for my already imbalanced body.
Since making sure that I eat a protein rich breakfast, my blood sugar drops are a thing of the past. I have more energy and focus and my weight is still stable!
I know it can be tempting to skip breakfast when trying to lose weight but what many don’t realise is that breakfast actually helps to bring down our cortisol levels in the morning. This is very important for anyone with hormonal imbalance, which is why its worth eating within 1 hour of waking if you have PCOS.
There’s so much evidence to support this…
🤓 One study showed that women who skipped breakfast had a higher cortisol level throughout the day and a higher cortisol surge after lunch
and
🤓 Another found that a breakfast containing at least 30g of protein slowed the release of our hunger hormone ghrelin and meant that less was eaten throughout the day.
My go to breakfast is always eggs and veggies, topped up with some @ancientandbrave collagen in my hot drink but protein smoothies or full fat greek yoghurt with added hemp seeds, nut butter and berries can also get you to your 30g of protein.
All this being said, there are many health benefits to fasting BUT please, if you’d like to try, keep it gentle with a maximum 12 hour overnight fast broken with a protein rich, fibre focused meal.
Do you intermittent fast? Has it improved or worsened your PCOS symptoms? Let me know ❤️
#pcos #intermittentfasting #pcosdiet #pcosworkout #pcosnutrition #cyster #cysters #cystersupport
In 2019-2020 I fasted 16 hours in 24 and ate in an 8 hour window. Before that I used to do the 5:2 diet where I severely restricted calories for 2 days a week.
I’ve been an avid intermittent faster and used to pride myself on not being hungry in the morning.
It worked for me in that I lost weight and to be honest it definitely fed some of my old disordered eating tendencies but that wasn’t a good thing!
What I noticed though was that I’d end up shakey, hangry and hysterical quite often and eventually I realised that it was just too harsh of a fast for my already imbalanced body.
Since making sure that I eat a protein rich breakfast, my blood sugar drops are a thing of the past. I have more energy and focus and my weight is still stable!
I know it can be tempting to skip breakfast when trying to lose weight but what many don’t realise is that breakfast actually helps to bring down our cortisol levels in the morning. This is very important for anyone with hormonal imbalance, which is why its worth eating within 1 hour of waking if you have PCOS.
There’s so much evidence to support this…
🤓 One study showed that women who skipped breakfast had a higher cortisol level throughout the day and a higher cortisol surge after lunch
and
🤓 Another found that a breakfast containing at least 30g of protein slowed the release of our hunger hormone ghrelin and meant that less was eaten throughout the day.
My go to breakfast is always eggs and veggies, topped up with some @ancientandbrave collagen in my hot drink but protein smoothies or full fat greek yoghurt with added hemp seeds, nut butter and berries can also get you to your 30g of protein.
All this being said, there are many health benefits to fasting BUT please, if you’d like to try, keep it gentle with a maximum 12 hour overnight fast broken with a protein rich, fibre focused meal.
Do you intermittent fast? Has it improved or worsened your PCOS symptoms? Let me know ❤️
#pcos #intermittentfasting #pcosdiet #pcosworkout #pcosnutrition #cyster #cysters #cystersupport