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I'm Hormonal | functional hormone insight + advice
If you're looking for information on women's hormone health, how to support your menstrual cycle, and what you need to know for long term wellness--look no further. I'm Hormonal host, Bridget Walton, provides you with the information you need to get your hormones in balance so you can feel your best.
I'm Hormonal | functional hormone insight + advice
New to PCOS? Here are 3 places to start | Ep. 54
Trying to figure out what to do to restore regular cycles and support health androgen levels? This episode is for you if you're wondering what direction to go if you think you have PCOS.
Referenced episodes:
- Ep 18. | What is PCOS?
- How to eat for consistent energy throughout the day | Ep. 34
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Welcome to I'm Hormonal, your source of information about women's hormone health and how to support your body. Naturally, I'm your host, bridget Walton, and I'm a certified functional hormone specialist and menstrual cycle coach. I am on a mission to hold these hormone conversations with as many menstruators as possible, because you deserve easier access to accurate information about what's up with your unruly menstrual cycle and with your fertility mysteries. Don't you think it's time that we figure this out once and for all? Hey there, my friend, welcome to this week's episode of I'm Hormonal. I'm so glad to have you here with me. My name is Bridget Walton and on this week's episode we're going to be talking about PCOS. I have an earlier episode on PCOS too. I will link it up in the show notes for you, but it's been a hot second since we've talked about it. And PCOS, or, if this is a new acronym for you, polycystic ovary syndrome. It is just very common. Right Up to, I think, 15% of menstruators are impacted by PCOS. So if not you, if not somebody else that you're close with child, friend, sister then you know this information will be helpful for you and I think you'll find that in this episode we'll talk, of course, about what PCOS is. We'll talk about the drivers of PCOS, because there could be one of four different root causes behind what's going on with your PCOS. And then, of course, we'll talk about what are some of the first things you might want to do change, incorporate if you are somebody who has PCOS. So we will get into all of that in just a minute. Here I just want to say welcome back to those of you who have been hanging with me before, or if this is your first time finding me, then I'm so glad that you found me.
Speaker 1:This podcast is a little bit over a year old now, and I started it because I think that we menstruators, women, people deserve more information and better information about what our body is trying to tell us and how we can support it, how we can feel better, how we can understand, how to support our best health. So that's what I'm here to do with you at I'm Hormonal. Quick reminder, as always, that the information I share with you today is for educational purposes only and it should not be used as a replacement for any sort of one-on-one support from a certified practitioner, from your medical provider, nor replacement for a diagnosis. So if you are looking for more tailored one-on-one support. You can always reach out to me you can click on the link in the show notes to connect because, aside from the podcast here, I also do one-on-one work with menstruators to help them get their cycles back regulated and get you feeling good. So, without further ado, let's jump in to the topic for today, and we will do that by coming back to talking about what is PCOS. So I'll mention it again.
Speaker 1:Polycystic ovary syndrome. Poly meaning multiple, cystic meaning cysts impacting your ovaries and a syndrome. So what's going on with polycystic ovary syndrome is that you are generally not ovulating. You're not ovulating regularly. You are generally not ovulating. You're not ovulating regularly. Androgens are generally elevated. When I say androgens, I mean hormones like testosterone, androstenedione, also DHEAS, if you're familiar with that.
Speaker 1:These minute details aren't super important for the overall picture, but I like to add the extra context if you recently had testing done with your doctor, or maybe if you're about to have some testing done. So I mentioned irregular or inconsistent ovulation. I also mentioned high androgens and then, last but not least, of course, if you have the actual cysts on your ovaries which your provider could be confirming through a pelvic ultrasound. There are a couple different criteria that your doctor would walk through with you, or I should say there are two different sets of criteria that they would walk through in bringing you to a diagnosis, if that is what they advise you on. So just some context on what is going into their decision making and in your conversation with them. Or if you're saying to yourself right now okay, I've had some different tests and I know X and Y to be true. So this seems like, yeah, maybe polycystic ovary syndrome is a part of my picture. Maybe polycystic ovary syndrome is a part of my picture.
Speaker 1:Now let's talk about what are the four different drivers or root causes when it comes to PCOS. And actually let me even interrupt myself because before I talk about those four, I want to mention too that there is somewhat of a genetic component, right. Or if early on in life or in utero you were exposed or I guess at that point your mother was exposed to endocrine disrupting chemicals, then that could impact your hypothalamus and or impact your body's sensitivity to insulin, which are both potential contributors to PCOS. So there is this genetic factor that could increase your susceptibility, but there also are four other factors that I'll list off real quick and then we'll come back and walk through each one. So you want to think about if inflammation is a key driver.
Speaker 1:Next, insulin resistance. Third, is this a post-birth control PCOS picture? And then, fourth and final, is there some driver from your adrenal glands in what's going on here and precluding ovulation from happening as regularly scheduled? So you will want to, with your provider, with whoever is your support system, your professional, walk through which one of these is most or is the applicable one for you? Right, and that would be through, probably, a combination of lab testing as well as, right, an understanding of okay.
Speaker 1:Well, let me look at what I eat. Right, let's talk about insulin resistance first. Let's take a look at what I eat, how I eat and how I move, because many people or, if you're listening, in America, there's a lot of insulin resistance going on in this country, certainly in this day and age when there's so much access to processed foods and to sugars and all of these added sugars in foods. So let's talk about what insulin resistance means. Insulin resistance is when your body has a decreased sensitivity or resistance to insulin, and insulin is the hormone that your body releases in response to glucose or blood sugar levels going up. It helps your body to take in that sugar from the yes, from the fruit that you just ate, but also from the other vegetables or starches that break down into sugars, so that your body can use it for energy. So we need insulin. Well, in this case of PCOS can clog the airways. What's the thing I'm really looking for, anyway, insulin can cause more inflammation and can, overall, send this signal to your body like, hey, maybe ovulation isn't, you know, we're not prepped for it, or what I how? I would say that differently would be insulin resistance or high levels of insulin are also contributing to higher levels of androgens, which can make it harder for your body to actually ovulate. So let's wrap up this topic of this first driver, insulin resistance. But this could be a good first step for many of you to say okay, how can I learn more about supporting regular blood sugar levels? I'll drop a link in the show notes to another episode that I have where I touch on this a bit. This is really essential for all of us, pcos or not.
Speaker 1:Now, the second area that I want to look at is inflammation, right? So maybe you don't have insulin resistance, but you do have inflammation and that could be through. Maybe you have a digestive condition that is inflammatory, right so, like IBS, or you have another inflammation-related condition. Inflammation can also be driven up by endocrine-disrupting chemicals. You heard me mention that a minute ago. If this is new to you, then endocrine-disrupting chemicals are the chemicals, whether natural or man-made, but a lot of the chemicals in plastics or in beauty products that can basically confuse your endocrine system, kind of confuse your hormones, by either mimicking hormones or otherwise interrupting their normal flow of signaling. So inflammation, if this is your driver, of course you would want to focus on bringing it down by eliminating inflammatory foods, by eliminating your contact with endocrine disrupting chemicals, whether it's something that you're coming into contact with through your skin, that you're inhaling, that you are ingesting, right, so it could be like pesticides on produce that you're consuming, and so having that change, that shift in inflammation go down, can overall support your PCOS, support your body with PCOS.
Speaker 1:Now, the third driver that we'll focus on is the post-birth control driver. Now, depending on what form of hormonal birth control you may have been using, it can have a different effect on your body once you go off of it. But for some birth controls, for example, ones that have a low androgen index, meaning that while you're taking that birth control, you have a relatively low level of androgens in your body. Well, when you stop taking it, your body is then trying to overcompensate and come back to this normal, and it's going to, or it has the potential to, really overproduce those androgens, which, again, high levels of androgens. That's characteristic for PCOS, and it can also reduce your body's ability to get that egg out of the follicle. And it's also worth mentioning that high androgens contribute to those symptoms like having excess hair growth. So, whether it's on your face or other parts of your body or on the top of your head, if you have this male pattern, hair loss, those are things contributed. Those are things that androgens contribute. Those are things that androgens contribute. Final honorable mention is that sometimes in menstruators, when the androgen levels are high, then that can also contribute to weight retention in the midsection, and so weight retention is another feature, shall we say. That's common with PCOS. But through some of the tips that I've mentioned so far, right, you can manage that relationship with your blood sugar, with inflammation, with what your diet is, and so you can see the results that you want to see.
Speaker 1:Now the last one that I'll mention here. We'll just talk about it very quickly is adrenal PCOS. This one is the least common, would require some testing with your provider for sure, as most of these would, right, and the main takeaway here, though, that I want you to get when we're looking at all four of these, is just if you are able to determine which one of the four of these drivers is behind your PCOS, you can have the most specific plan to move past it. Right, it's really important to know what is the thing that we are actually addressing, so that you can have the best plan, the best fit for you, which, of course, in the long run, means faster results. You know greater satisfaction, right? You're going to see the changes that come out of the work that you put in which. How good does that feel, right? I want that for you for sure, and it's also going to just decrease your frustration. So I guess I don't need to over-explain why it could be helpful to figure out which one of these is the driver for you, but I would encourage you to do so Now.
Speaker 1:That being said, if you are not super sure which one yet is the driver for you, let's talk about where are some places that you can start, and now, since the most common driver behind PCOS is insulin resistance, I'm really going to focus on that one because, again, it's so prevalent. Now let's take a step back, because if this is new to you, I want to make sure that it makes sense Right. So when I eat, or when you eat an apple, or when you eat a bootable right that has brown rice in it, maybe you ingest that apple or the brown rice and you're glucose is released into your system, right into your circulatory system, and then insulin is released from your pancreas so that it can help again bring that glucose actually into your cells. So this is good. This is a natural process. Our bodies are designed to do this. Blood sugar levels go up and then come back down. However, it's when our blood sugar levels are going up really dramatically and then coming down really dramatically that can cause that inflammation. That's also what can cause changes in your mood, right, hanger? How many of you you know raise your hand out there if? If you are a hangry gal, sometimes that can be when blood sugar levels are going low like this. And so let's talk about some things you can do to address this Now.
Speaker 1:The first thing that you'll want to do is, each morning, opt for a savory breakfast. If you've been here before, you've heard me say this. So we'll run through these top four things, but opt for a savory breakfast instead of a sweet breakfast. This will set you up for success on your blood sugar adventure throughout the day. Well, adventure made it sound more wild and crazy. I meant to make it sound calm, but regardless, opt for a savory breakfast over a sweet breakfast.
Speaker 1:Another thing that you can do is incorporate apple cider vinegar into your meals, so whether that is a dressing that you put on your salad or on your vegetables or on whatever. Also, if you're somebody who likes to experiment with different mocktails, then you can find a lot of tasty mocktail recipes that have apple cider vinegar in it. So go big. Or if you are just going to tough it out, then you could always just dilute apple cider vinegar in water. Be aware that if you are, if you're going to drink it like that, or if you're going to just like take an apple cider vinegar shot, probably doing so through a straw is going to be in the best interest of the enamel on your teeth. So protect your teeth, all right. So we said opt for a savory breakfast we said incorporate apple cider vinegar.
Speaker 1:The other thing that you'll want to do is to eat your vegetables first in the meal, right? So when you sit down to dinner you look down at your plate. Maybe you have potatoes and chicken and broccoli on your plate. Go ahead and focus on the vegetable, or in this case, broccoli, first, because by eating that first since there's an increased starch content or fiber, rather is what I meant to say there's increased amounts of fiber in the broccoli that can help to kind of slow things down and overall slow the absorption of glucose into your blood, which means that you will have a, or you'll probably have a smaller insulin spike, or rather you won't have an insulin spike because it'll be a lesser increase in your blood sugar. You see what I mean, guys, words are hard sometimes.
Speaker 1:The last thing I want to mention here would be that you can also just move your body for a couple minutes after you eat, right, because this is helping for you to absorb that glucose in your blood, actually into your muscle, into your tissues. So if you eat lunch and you are sitting and working at a desk, go ahead and do some calf raises underneath your desk. Working at a desk. Go ahead and do some calf raises underneath your desk If you're able to get out and about. Take a lap around the block, take a lap around the whatever, take a lap around the office with your favorite friend at work. Then go ahead, just move a little bit Obviously will be good for your mental health, good to get out in the sunshine, but also good for your blood sugar as well. So those are the four things I would encourage you to focus on if you're working through PCOS and trying to understand how you can better support your body Now.
Speaker 1:It's also worth mentioning that getting enough sleep and getting quality sleep Now I know this isn't rocket science, right that good sleep is going to be helpful for your health, but getting poor sleep or lack of sleep, that can also have a negative impact on your blood sugar. So what can you do to actually set your alarm for a little bit earlier? Or rather, maybe set your alarm later, but do you have a bedtime alarm that you can set earlier so that it's like okay, all right, my alarm went off, bridget, now I know that it's like time to go start my bedtime routine. So have a wake-up alarm and have a bedtime alarm if you can. And one more thing I want to mention here is that focusing on eating a whole food diet, or another way to say that in what I mean is focusing on avoiding processed foods as much as you can, as you can, that will be really helpful in A getting you the nutrients and the variety and the fiber and all of those good things that your body will love and thank you for. But it's also a good way to avoid a lot of those ingredients that can cause blood sugar spikes, that can contribute to inflammation in your gut, and so those would be good ones to keep in mind.
Speaker 1:I think I said a second ago it was going to be the last thing I mentioned here, but this is for real. The last thing I want to say is that everything I've mentioned here, it doesn't have to be all or nothing right. Making at least one little change right, that is going to be important. And making small changes over and over, that's what is going to start moving the needle. You don't have to be perfect at any one of these, and you certainly don't have to wait.
Speaker 1:I would encourage you not to wait to do all of these things at the same time. You know, don't wait till you buy your apple cider vinegar to start going for a walk after you eat. Do it bit by bit. Add on. You know, maybe this week just do one thing. Just do one thing Incorporate apple cider vinegar. Incorporate apple cider vinegar. Next week, focus on how you can eat like a leafy, green or green vegetable at the start of your meal. You know, do it bit by bit so that it actually works for you and actually stays with your life, because let me tell you if you've I mean you don't need me to tell you if you've tried to make a change in your health before, but this is something I see with my clients all the time right when it comes to actually making the plan, a sustainable, reasonable plan that works for your budget, that works for your time, that works for your family, all of these things. This is the most important part, because you can know everything that you need to do. But if you don't implement it in a way that works for you, then it doesn't matter whether or not you know what to do there. So I'll get off my soapbox, but I hope that that encouraged you to just start taking baby steps. Don't wait for it to be perfect and just know that, little by little, those changes are supporting your health and are helping you to feel better.
Speaker 1:Now, if you are ready to like, let's say, you've mastered some of those things, or otherwise you want to add in some supplements. I do want to mention a couple Now. I have what one, two, three, four, six here that I will suggest for overall or for different types of PCOS drivers. But before I mention them, I just want to say that it would be worth you surely doing more research into each one of these. You can send me a message on Instagram at Bridget Walton, if you have any other specific questions or, of course, working with a practitioner, working with your healthcare provider, in order to make sure that this really does work for you. That's going to be important. So, that being said, looking at two supplements that kind of across the board here, regardless of your PCOS driver, could be good. Could be magnesium, biglycinate and or zinc. So both of those magnesium, biglycinate and zinc will do a good job at the kind of foundational supporting of your insulin levels, blood sugar levels, your inflammation, insulin levels, blood sugar levels, your inflammation and they're also really essential nutrients for your ovaries in order to perform their duties as it relates to ovulating.
Speaker 1:One quick mention on magnesium. If you're like, what is magnesium by glycinate? Just know that there are several different types of magnesium. So you might go to just do a little goog or something for magnesium, but what pops up first might not be magnesium by glycinate. So each type of magnesium has a different you know best skill, right? Well, that sounded stupid. I thought that would be funny, but each type of magnesium can be better for certain things like digestive regularity, like moods, like insulin sensitivity. So, anyway, just make sure you're getting the right kind of magnesium. Now, if you do have insulin resistant PCOS or you suspect you do then some supplements that you consider wow, some supplements that you could consider could be vitamin D. Also, myonacetal is good, when both of these are supportive, of course, of regulated blood sugar levels.
Speaker 1:I also want to mention berberine. There have been some studies that show berberine has been at least as effective as metformin in some studies, which I think is really great to note. If you're not familiar with metformin, that is a prescription that a lot of gals with PCOS are prescribed. You might also see it, because if somebody is pre-diabetic, they might be prescribed metformin. Make sure that if you are taking berberine again, you work with a practitioner coach, nutritionist, somebody who has more knowledge in that area, because you don't want to take it too long. It can impact your gut in a little bit of a wonky way if you're taking it for a really extended time, so let's avoid that for you. I'll also mention that peony and licorice is applicable to most drivers of PCOS. So just one more honorable mention there if you need another suggestion.
Speaker 1:All right, I've gone on too long already, but let's just sum it up by saying when it comes to PCOS, you'll want to understand what is the driver of your PCOS. Is it insulin resistance? Is it inflammation? Is it post-pel PCOS or adrenal driven? Now, remembering that insulin resistance is the most common Things like lowering stress, getting quality sleep, making sure that you're getting your vitamins and minerals, and eating a whole food based diet these are excellent starting points and they are foundational. You can also consider what anti-androgenic herbs or supplements might best suit you if you're ready to incorporate that as the next step. So I hope that you found this conversation to be helpful.
Speaker 1:Send this episode to a friend or a sister, somebody who has PCOS who might be looking for a place to start, might be looking for a little reminder that there are options to consider other than just hormonal birth control, which I know a lot of menstruators out there feel like they are kind of pigeonholed into. So share this with the team. I would be so grateful for you helping me to grow. The I Am Hormonal community Would also love it. If you just subscribed click the little subscribe button to I Am Hormonal and if you are really hyped about this episode or something else you've heard, maybe you wouldn't mind just going in really quick and rating and reviewing the episode. I'd be really appreciative. That's a good way to help other people who are just like you get exposed to I'm Hormonal so they can learn and grow right along with you. So I'm so grateful for you making it all the way to the end of this episode here. Thank you for listening and I will see you here again on the next one.