today's video is sponsored by anna luisa in today's video i'm going to be giving you five
easy steps you can take to reverse pcos naturally pcos is short for polycystic ovarian syndrome
and is the number one cause of female infertility worldwide affecting 1 in 10 women of childbearing
age besides infertility other symptoms of pcos include abnormal periods weight gain excess hair
growth especially on the face back and stomach and acne now if you have been diagnosed with pcos it's
likely you have been told that it is irreversible you might have even been told that it's genetic
and there's nothing you can do about it except for manage symptoms well i am here to tell you
that pcos is reversible there is something you can do about it and you don't have to live with it
forever to be diagnosed with pcos you have to have at least two out of the three main symptoms
abnormal periods high testosterone and or cysts on your ovaries the steps i am going to outline today
can help you to make your period regular again they can help you to decrease testosterone and
balance your hormones and decrease ovarian cysts and your diagnosis can be reversed so in today's
video i'm going to give you five easy steps you can take to reduce your symptoms and reverse pcos
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
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facebook where i share new posts every single day we're going to start off the video today talking
about what causes pcos because understanding what causes it can help you to understand
why the steps i'm going to outline work and then we will get into the steps what causes pcos
now there is a lot of confusion around pcos as i mentioned earlier a lot of women who
are diagnosed are told that the condition is lifelong and prescribed a medication such as
the birth control pill and this can help to improve symptoms by altering hormones but it
doesn't address the root cause but do we even know what causes pcos there has to be some reason why
rates are increasing year after year the answer is yes the root cause of pcos is insulin resistance
insulin is a hormone responsible for lowering blood sugar and storing the glucose in our cells
every time we eat blood sugar rises and as a result the pancreas pumps out insulin but insulin
resistance occurs when our insulin levels are high for long periods of time this causes our cells
to stop responding to insulin in the way that they should because they're basically being overwhelmed
by it and this ties in with pcos because high insulin levels also known as hyperinsulinemia
is what causes the symptoms that define pcos every month just before ovulation there should be a big
spike in the hormone estrogen all estrogen is made from testosterone but high insulin levels
as is the case with hyperinsulinemia block the ovaries from converting it
and the spike in estrogen doesn't happen so of course then you have high testosterone since you
didn't ovulate the eggs remain in the ovaries and become cysts and those are the three main symptoms
of pcos that we spoke about earlier irregular periods high testosterone and ovarian cysts
by addressing and reversing insulin resistance pcos reverses as well now before we get into
the steps you can take to reverse pcos i'm going to take a quick moment to tell you about today's
sponsor anna louisa anna louisa offers sustainable high quality jewelry without the markup on price
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let's get into the steps you can take to reverse pcos number one reduce fructus fructose is a type
of simple sugar that makes up fifty percent of table sugar and is also found naturally in fruit
fructose has to be processed by the liver in order to be used whereas glucose which is another type
of sugar doesn't need to be converted by the liver and can be used for energy right away now fructose
actually has a lower glycemic index score than glucose does meaning less insulin is needed to
process it so you might think this means it is better for insulin resistance and pcos but because
it needs to be processed by the liver it can actually reduce insulin sensitivity and contribute
to insulin resistance high-dose fructose can induce intestinal permeability oxidative stress
inflammation and fatty liver and therefore cause damage that leads to insulin resistance
the main sources of fructose in our diet are sugar sweetened beverages and fruit juices these drinks
allow us to consume massive amounts of fructose that we wouldn't be able to consume from whole
food sources such as fruit the average american consumes between 85 to 100 grams of fructose every
single day this is equivalent to 25 teaspoons of sugar now of course pop is a big problem a bottle
of coke for example has 35 grams of fructose but fruit juice is also a concern one cup of
orange juice has 14 grams of fructose whereas one orange in whole food form contains only six
avoid sugar sweetened beverages and juices as much as possible opt for whole food fruits instead and
even better if you choose low carb options such as berries number two take apple cider vinegar
taking one tablespoon of apple cider vinegar diluted in water before your meals can also
help to reverse pcos apple cider vinegar helps to speed up how quickly our cells can absorb glucose
studies have shown that consuming apple cider vinegar before a meal can significantly lower the
blood sugar and insulin response one study done had participants take one and a half tablespoons
of apple cider vinegar two minutes before a high carb meal that included a bagel and orange juice
they found that the group that consumed apple cider vinegar were up to 34
more insulin sensitive an hour after eating compared to the group that consumed the placebo
this meant their blood sugar was lower and more stable so by taking apple cider vinegar before a
meal you can help to improve insulin sensitivity and reverse pcos number three eat carbs last
eating carbohydrate-rich foods at the end of your meal after your protein non-starchy vegetables
and fat can also help to make the insulin response to a meal less drastic one study
done on type 2 diabetics had participants eat the same meal three days in a row
on the first day they ate the carbohydrate portion of the meal first then 10 minutes later ate the
protein and the vegetable portion on the second day they ate the protein and the vegetables first
waited 10 minutes and then ate the carbs and on the final day they ate everything together insulin
levels were tested before eating and after eating every 30 minutes for the following three hours
insulin levels were significantly lower after the meal when the carbohydrate portion was eaten last
number four reduced carbs low carb diets have become very popular in recent years mostly for
weight loss but also for pcos as well and the reason they are so effective for pcos is once
again because they improve insulin sensitivity one study followed 11 women with pcos for six months
the study involved participants eating a low carb diet and by the end all of the women who
completed the study lost weight lowered their free testosterone and their fasting insulin
two of the women even got pregnant during the study despite having previously struggled with
infertility the researchers concluded a low-carb ketogenic diet led to a significant reduction in
weight free testosterone and fasting serum insulin in women with obesity and pcos over a six-month
period the reason that reducing your carb intake helps to improve insulin sensitivity is because
carbs are what trigger insulin the most there are three macronutrients carbohydrates protein and fat
carbohydrates spike insulin drastically whereas protein and fat have a moderate or no effect at
all so if you're trying to keep insulin low it makes sense to reduce the foods that increase
it the most now when i refer to low carb diets i'm talking about eating less than 100 grams
of carbohydrates in a day if you reduce that further to less than 50 total carbs in a day
you will see faster results but do what works for you and what you can stick to another 2017 review
looked at studies where participants ate less than 45 percent of their calories from carbs
which is significantly more than 50 grams a day the study concluded that reducing carbohydrate
load can reduce circulating insulin levels improve hormonal imbalance and resume ovulation
to improve pregnancy rates compared to usual diet if you do want to eat more carbohydrates
that's fine like i said do what works for you but make sure to implement both tips two and three
which is the apple cider vinegar and eating carbs last because this will help a lot number five
build muscle now i do think that diet is the most important component when it comes to reversing
pcos but exercise can help as well and the type of exercise you do matters exercise is beneficial
for two reasons the first is is that when you are exercising your muscle cells are able to absorb
glucose without insulin and the second reason is that more muscle mass means your body can store
more glucose this is because our muscles are where most glucose is stored in the body
so if you have more muscle mass you have more room for the glucose to be stored and your insulin
sensitivity will improve now in terms of the type of exercise you should be doing resistance
training has proven to be the most beneficial but the best part is you don't need to kill yourself
for hours or even an hour a day at the gym more does not always equal better quality over quantity
even at just 10 to 15 minutes a day of basic body weight movements squats lunges maybe some
push-ups this can help a lot a 2019 study looked at the effect short duration resistance training
had on insulin sensitivity in overweight men they did three resistance training sessions a week for
six weeks with each session only lasting 15 to 20 minutes during the workout they did one set
of nine different exercises at eighty percent of their one rep max after the six weeks participants
saw an increase in their insulin sensitivity now of course this study was done in men but the same
insulin sensitivity effects can be seen in women so if you're currently killing yourself
with cardio at the gym maybe lay off that and try resistance training instead alright guys that's
all i have for you today so to quickly recap the five steps you can take number one reduce fructose
number two take apple cider vinegar number three eat carbohydrates last number four reduce carbs
and number five build muscle let me know in the comment section down below if you have pcos and if
you started taking any steps to reverse it i love chatting with you guys in the comments section and
hearing about your experiences i try to answer all comments within at least the first couple hours
that my video is posted so even if you just want to say hi comments really helped support
my channel as well so i'm very grateful remember to give this video a thumbs up and click that
subscribe button and remember to check out today's sponsor anna louisa i will put the link in the
description box down below if you did enjoy this video you might also enjoy my video on pcos and
genetics i will link it right here if you want to catch up on my most recent upload you can find it
here and if you want to check out my coaching programs i have a keto diet coaching program
and a carnivore diet coaching program you can find this here thanks guys i'll see you next time bye