(161) [Rebroadcast] Sophie Carter-Kahn on PCOS and Food Peace

While prepping for Season 4 of the Love Food Podcast, I am rebroadcasting conversations on PCOS and Food Peace. Listen as Kimmie Singh and I chat with Sophie Carter-Kahn, co-host of the She’s All Fat Podcast, on googling the diagnosis, hidradenitis suppurativa, and finding your path.

This Chapter of the PCOS and Food Peace Podcast is brought to you by Julie’s PCOS and Food Peace course. Get 25% off using the coupon code ‘podcast’ at check out. Get all the details here:

Did you enjoy the podcast? Leave us a rating, review, subscribe or share the podcast! Doing these small acts of kindness help the show grow and connect more with the concept of Food Peace.

Notes:

Thank you to Theralogix, the makers of Ovasitol, for sponsoring the podcast.

  • Ovasitol is an inositol supplement with a blend of myo-inositol and D-chiro-inositol, in the body’s optimal ratio of 40 to 1.
  • Inositols are nutrients that help to decrease insulin resistance, promote menstrual regularity, restore ovulation, and balance hormone levels.
  • In convenient powder form, Ovasitol can be enjoyed in your favorite beverage or smoothie.
  • Available in both a canister and convenient single-serving packets, Ovasitol contains 100% pure inositols, with no additives.
  • Read our blog post about what Inositols can do to help your PCOS.
  • Order online today at theralogix.com. During checkout, use “PRC” code 127410 for an exclusive PCOS and Food Peace Podcast discount.

(160) [Rebroadcast] Jes Baker on the PCOS and Food Peace Podcast

Listen as we chat with Jes Baker, author of Landwhale and Things No One Tells Fat Girls on shame, secrecy, and who’s to blame.

This Chapter of the PCOS and Food Peace Podcast is brought to you by Julie’s PCOS and Food Peace course. Get 25% off using the coupon code ‘podcast’ at check out. Get all the details here:

Did you enjoy the podcast? Leave us a rating, review, subscribe or share the podcast! Doing these small acts of kindness help the show grow and connect more with the concept of Food Peace.

Notes:

Thank you to Theralogix, the makers of Ovasitol, for sponsoring the podcast.

  • Ovasitol is an inositol supplement with a blend of myo-inositol and D-chiro-inositol, in the body’s optimal ratio of 40 to 1.
  • Inositols are nutrients that help to decrease insulin resistance, promote menstrual regularity, restore ovulation, and balance hormone levels.
  • In convenient powder form, Ovasitol can be enjoyed in your favorite beverage or smoothie.
  • Available in both a canister and convenient single-serving packets, Ovasitol contains 100% pure inositols, with no additives.
  • Read our blog post about what Inositols can do to help your PCOS.
  • Order online today at theralogix.com. During checkout, use “PRC” code 127410 for an exclusive PCOS and Food Peace Podcast discount.
  • Enter to win a 90-day supply here! (We will be picking 4 random emails from those who enter during September 2018. All will be notified via email.)

PCOS + Insulin {Part 2}

This article was written by my previous Nutrition Grad Student, Kimmie Singh. She is a fat woman of color who experiences PCOS. You can find out more information about her work now as a dietitian here.

Now that you have background on the importance of insulin and glucose I’m going to explain how getting glucose in cells can be harder for people with PCOS.

Let’s dive in.

Most people with PCOS are insulin resistant. What’s that? Although the pancreas releases insulin after eating, the body doesn’t respond as expected. The body’s building blocks or cells that usually respond to insulin by taking up glucose from food rebel. They resist insulin in the bloodstream.

Why does this happen? We aren’t sure exactly. We do know that these cells end up without energy from the food just eaten.

This creates problems one of which the cells don’t get their primary source of energy. Also, the glucose in the bloodstream isn’t entering the cells, so it’s hanging out in the blood longer than it should be. This high level of glucose in the bloodstream causes the pancreas to make more insulin with hopes to get the cells to respond. They are hungry!

Want to find a way to treat your PCOS without dieting?

Grab a FREE download from Julie here.

Now there’s a lot going on: the energy-hungry cells need glucose, too much glucose in the blood bounces around causing havoc, and too much insulin in the bloodstream increases fat storage.

This process has your pancreas working overtime with half the pay.

It’s producing and pumping more insulin, yet blood sugar is still high and not getting into the cells for energy.

These long-term work conditions produce a pancreas unable to produce enough insulin to keep up with the body’s needs. This leads to the development of type 2 diabetes with PCOS.

Insulin resistance with PCOS can set the stage for:

  • carb cravings that make every cell in your body DEMAND you to polish off a plate of brownies.
  • very low energy levels
  • exercise that feels like you are carrying around a bag of rocks
  • more inflammation
  • poor ovulation
  • disrupted sleep
  • weight gain around the midsection

You may want to learn more about insulin resistance, and the Internet has a lot of great information about it. Warning: many sources suggest weight gain is a contributor to insulin resistance. Wrong.

For people with PCOS, research shows insulin resistance is likely to occur regardless of weight. And, if weight gain occurs, it is likely a result of the insulin resistance not the other way around.

Insulin resistance is tough.

It can seem as though the odds are against us, but we are a tough bunch. You can manage your insulin resistance and nourish your body without dieting. Learning about insulin resistance helped me better understand how my body is different and why I respond to foods differently than my friends without PCOS.

I feel empowered to understand how my body works, and I hope this information helps you feel empowered too!

Want to explore more non diet options to help manage your PCOS, promote health AND healing?

Click here for details on Julie’s PCOS and Food Peace course.

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PCOS + Insulin {Part 1}

This article was written by my previous Nutrition Grad Student, Kimmie Singh. She is a fat woman of color who experiences PCOS. You can find out more information about her work now as a dietitian here.

Are you are excited to learn about insulin and glucose?

😂😂😂😂😂😂

I appreciate the excitement meter will be low for this one. In fact, I may have completely lost your attention at insulin. Before writing this I asked my friends and family what comes to mind when they hear “insulin and glucose,” and they suddenly seemed extremely uninterested and unenthusiastically mumbled, “I don’t know…diabetes?”

You may be feeling similar feelings of boredom, and to be frank, I don’t blame you.

I felt pretty uninterested in learning about insulin and glucose until I realized how much they impact my PCOS. 

If you are reading this, then you have insulin and glucose to thank, literally. They are crucial to fuel everything you do. Whether it’s lifting a finger to click “play next” on Netflix, reading an awesome series on PCOS *wink*, or running a marathon, insulin and glucose play a role.

But please, don’t just take my word for it. Continue reading and learn for yourself.

Want to find a way to treat your PCOS without dieting?

Grab a FREE download from Julie here.

So, let’s take it back to basics. Insulin is a hormone. If you have PCOS, you are probably sick of hearing about hormones by now. I know the feeling, but insulin is a little different from the hormones that may come to mind.

Insulin plays a key role in getting energy from food. 

After you eat a meal, your body absorbs the glucose from the digested food. So whether you are eating carrots or a piece of cake, your body will absorb glucose from your food. This glucose will be transported through your blood to reach the cells that need energy.

So after you eat, your blood glucose level will increase as glucose travels to your cells for energy. In response to this surge in blood glucose your pancreas will release insulin. Insulin and glucose go hand in hand. Think of insulin as the gatekeeper for the cells- it allows the cells to take up glucose for energy.

So, in a nutshell, your body needs energy to think, move, and function. The primary source of energy for your cells is glucose. Insulin allows glucose to enter your cells. 

You may find yourself wondering why I’m explaining insulin and glucose in a series about PCOS. Well, people with PCOS tend have more insulin in circulation, and this affects how your body gets energy and stores fat. A little insight: people with PCOS have MUCH more insulin than folks with diabetes so the experience is different and more intense.

These super high insulin levels are behind the massive cravings PCOS is known for and most don’t understand. 

Now that you get the key roles of glucose and insulin, the next post will explain how they work differently for people with PCOS.

Want to explore more non diet options to help manage your PCOS, promote health AND healing?

Click here for details on Julie’s PCOS and Food Peace course.

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Inflammation’s role in your PCOS

This article was written by my previous Nutrition Grad Student, Kimmie Singh. She is a fat woman of color who experiences PCOS. You can find out more information about her work now as a dietitian here.

Ever wonder why you feel so much more tired than your friends without PCOS? This is just one side effect of chronic inflammation. Understanding inflammation can significantly impact your PCOS and your life. Kimberly Singh, dietitian-in-training, has dug into the research to help us understand more about it. —Julie

Your body is a complex system with many awing processes. It has strong defense mechanisms that are trying to protect you at all times and healing mechanisms that respond to an attack in the form of an injury or infection. Inflammation is a crucial part of the body’s defense!

I know inflammation usually gets a bad rap, but it plays a major role in the healing process after an injury.

Take a moment to remember an accident that left you with a red, swollen, painful lump.

Maybe it was falling off your bike as a child or a silly fall that left you with a great story as an adult. I’m a bit clumsy, so too many examples come to mind! After that fall or accident, you may remember the place of injury getting hot, red, swollen, and painful almost immediately. This is your body’s natural process of responding to an attack.

I know that feeling is far from fun, but a lot is going on to heal and protect the area from further injury.

Talk about tough love. 

This process is called acute inflammation. It happens suddenly usually in response to an injury or infection, and it doesn’t stick around for too long.

Chronic inflammation is a little different. Instead of suddenly popping up after an injury or infection, it’s less intense and lingers around. Chronic low-grade inflammation is common in a variety of health conditions, including PCOS.

Want to find a way to treat your PCOS without dieting?

Grab a FREE download from Julie here.

So now that you know how helpful inflammation can be, I should tell you why it has such a bad reputation. Chronic low-grade inflammation increases the risk for developing conditions we are told we do not want. They include:

  • coronary heart disease
  • stroke
  • insulin resistance
  • irritable bowl syndrome
  • chronic pain.

These may sound particularly familiar because they are also common in people with PCOS.

Knowledge is key here: reducing chronic low-grade inflammation can reduce the risk of PCOS comorbidities. 

Stay tuned for posts that discuss how to combat some of the effects of chronic inflammation. Here are some quick tips to reduce chronic inflammation:

  • Be sure to eat enough. Regardless of your size, dieting will increase inflammation.
  • Enjoy foods that are rich in omega-3 fatty acids.
  • Be sure to get enough vitamin D, so soak up the sun and grab your favorite yogurt.
  • Enjoy movement and avoid over exercising. Find ways to explore movement that you love.
  • Get enough sleep.
  • Manage stress with therapy, meditation, yoga, etc.
  • Enjoy your favorite fruits and veggies. I find it helpful to experiment with new recipes to make veggies a bit more exciting.

Want to explore more non diet options to help manage your PCOS, promote health AND healing?

Click here for details on Julie’s PCOS and Food Peace course.

food-peace-pcos-300x300.jpg

 

References

Akiho, H. (2010). Low-grade inflammation plays a pivotal role in gastrointestinal dysfunction in irritable bowel syndrome. World Journal of Gastrointestinal Pathophysiology, 1(3), 97. doi:10.4291/wjgp.v1.i3.97

Barbosa-Da-Silva, S., Fraulob-Aquino, J. C., Lopes, J. R., Mandarim-De-Lacerda, C. A., & Aguila, M. B. (2012). Weight Cycling Enhances Adipose Tissue Inflammatory Responses in Male Mice. PLoS ONE, 7(7). doi:10.1371/journal.pone.0039837

Bauer, B. (n.d.). Buzzed on inflammation: From the Editors: Mayo Clinic Health Letter. Retrieved June 14, 2017, from http://healthletter.mayoclinic.com/editorial/editorial.cfm/i/163/t/Buzzed%20on%20inflammation/

Beavers, K. M. (2011). Effects of lifestyle interventions on inflammatory markers in the metabolic syndrome. Frontiers in Bioscience, S3(1), 168-177. doi:10.2741/s142

González, F. (2012). Inflammation in Polycystic Ovary Syndrome: Underpinning of insulin resistance and ovarian dysfunction. Steroids, 77(4), 300-305. doi:10.1016/j.steroids.2011.12.003

Lasselin, J., Kemani, M. K., Kanstrup, M., Olsson, G. L., Axelsson, J., Andreasson, A., . . . Wicksell, R. K. (2016). Low-grade inflammation may moderate the effect of behavioral treatment for chronic pain in adults. Journal of Behavioral Medicine,39(5), 916-924. doi:10.1007/s10865-016-9769-z

Mangin, M., Sinha, R., & Fincher, K. (2014). Inflammation and vitamin D: the infection connection. Inflammation Research, 63(10), 803-819. doi:10.1007/s00011-014-0755-z

Mullington, J. M., Simpson, N. S., Meier-Ewert, H. K., & Haack, M. (2010). Sleep loss and inflammation. Best Practice & Research Clinical Endocrinology & Metabolism, 24(5), 775-784. doi:10.1016/j.beem.2010.08.014

Repaci, A., Gambineri, A., & Pasquali, R. (2011). The role of low-grade inflammation in the polycystic ovary syndrome. Molecular and Cellular Endocrinology, 335(1), 30-41. doi:10.1016/j.mce.2010.08.002

Petersen, A. M. (2005). The anti-inflammatory effect of exercise. Journal of Applied Physiology, 98(4), 1154-1162. doi:10.1152/japplphysiol.00164.2004

Publications, H. H. (n.d.). Foods that fight inflammation. Retrieved July 03, 2017, from http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Slavich, G. M., & Irwin, M. R. (2014). From stress to inflammation and major depressive disorder: A social signal transduction theory of depression. Psychological Bulletin, 140(3), 774-815. doi:10.1037/a0035302

What is an inflammation? (2015, January 07). Retrieved June 14, 2017, from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072482/