Category Archives: PCOS

In a world where the pace of life seems to be ever-increasing, many individuals find themselves grappling with the mysterious and pervasive challenge of chronic fatigue.  

While fatigue is a common complaint, its connection to insulin resistance remains a less explored but crucial aspect of overall health. This blog will delve into the intricate relationship between chronic fatigue and insulin resistance, shedding light on how these seemingly unrelated issues might be linked. 

If you’re struggling with exhaustion, chronic fatigue, or just looking for a better night’s rest, read on to learn everything you need to know! 

What Is Chronic Fatigue Syndrome? 

Chronic fatigue is more than just feeling tired after a restless night; it’s a persistent and overwhelming sense of exhaustion that doesn’t necessarily improve with rest. Individuals experiencing chronic fatigue often face challenges in performing everyday tasks and may find their quality of life significantly impacted. 

Insulin Resistance: A Silent Culprit  

On the other side of the spectrum, insulin resistance is a metabolic condition where cells become less responsive to insulin, the hormone responsible for regulating blood sugar levels. As a result, the body’s cells struggle to absorb glucose efficiently, leading to elevated blood sugar levels.  

Energy Deprivation and Slowed Metabolic Rate 

Elevated insulin levels create a roadblock to the body’s access to glucose in the blood and body fat for energy. When insulin resistance is at play, cells struggle to respond to insulin’s signals effectively. This inefficiency impairs the normal process of glucose entering cells to produce energy, leading to a lack of fuel for essential bodily functions.  

Furthermore, heightened insulin levels hinder the utilization of fat for energy, contributing to an overall sense of fatigue as the body struggles to access its energy reserves.  

Consequently, the body responds by slowing its metabolic rate, conserving energy (nap time!). This preservation of energy aims to safeguard muscle mass, preventing the body from resorting to burning valuable muscle tissue for energy. 

Insulin Resistance Impact on Sleep and Melatonin Production 

Insulin resistance doesn’t just affect energy levels; it also disrupts the delicate balance of hormones regulating sleep. High insulin levels can interfere with melatonin production, the hormone responsible for promoting sleep.  

Melatonin is crucial for regulating the sleep-wake cycle, and any disruption can lead to difficulty falling asleep and maintaining restful sleep throughout the night. As a result, individuals with insulin resistance may find themselves caught in a cycle of chronic fatigue exacerbated by sleep disturbances. 

Cortisol Levels and Impaired Sleep 

Another key player in the connection between insulin resistance and chronic fatigue is cortisol, often referred to as the stress hormone.  

Elevated insulin levels can contribute to an imbalance in cortisol production. Cortisol typically follows a circadian rhythm, peaking in the morning and gradually decreasing throughout the day.  

However, insulin resistance can lead to dysregulation in cortisol levels, causing an overproduction of this hormone. Excess cortisol, especially when it remains elevated in the evening, can impair the ability to fall asleep and enjoy restorative sleep, perpetuating the cycle of chronic fatigue. 

Insulin Resistance and Exhaustion: Breaking the Cycle 

Understanding the link between chronic fatigue and insulin resistance opens avenues for proactive management and improved well-being. By addressing insulin resistance through lifestyle changes such as a Low Insulin Lifestyle, regular exercise, and stress management, you can take charge of your energy levels, improve sleep patterns, and conquer chronic fatigue for good!  

Lilli Health & the Low Insulin Lifestyle 

Lilli Health’s mission is to promote insulin resistance awareness so that individuals, regardless of their underlying condition, have the education, tools, and resources to improve their metabolic health and well-being.  

Among resources like our book, Low Insulin Lifestyle by Dr. Ali Chappell, we offer Lilli At-Home Insulin Testing Kits, allowing you to measure your insulin levels conveniently and accurately from the comfort of your home. By understanding your baseline levels, you can take meaningful steps toward maintaining a healthy balance and achieving your long-term goals.  

For more information on insulin resistance causes, chronic fatigue treatment ideas, and more, subscribe to our monthly newsletter!  

Dealing with Polycystic Ovary Syndrome (PCOS) is often a journey filled with physical challenges. However, the impact of PCOS on mental health is an aspect that deserves equal attention. In this blog, we’ll delve into the emotional complexities faced by women with PCOS and explore effective strategies for maintaining emotional wellness.  

By understanding the link between mental health and PCOS, we can empower ourselves to manage the physical symptoms and the emotional hurdles that accompany this condition. Let’s get started!   

PCOS and Insulin: Understanding the Connection  

In women with PCOS, there’s a significant link with insulin resistance, a condition where the body doesn’t use insulin effectively.  

This often leads to higher levels of insulin, which in turn can exacerbate various PCOS symptoms. Elevated insulin levels can increase androgens (male hormones), leading to common PCOS issues like irregular menstrual cycles, acne, and excess hair growth.  

This insulin imbalance is frequently associated with weight gain and can make PCOS and weight management more challenging. Therefore, addressing and managing insulin levels through lifestyle and dietary adjustments is critical to managing PCOS symptoms and enhancing overall health and well-being.  

Understanding the Impact of Mental Health with PCOS  

Many women with PCOS find themselves grappling with feelings of anxiety or experiencing bouts of depression, and this isn’t a coincidence. Studies show that about 40% of patients with mood disorders are insulin resistant.  

Insulin resistance influences mental health, which often manifests as mood fluctuations and anxiety. Therefore, effectively managing insulin levels is a crucial strategy to address physical symptoms of PCOS and significantly improve mental health and emotional well-being.  

5 Practical Coping Strategies for Mental Health and PCOS  

Navigating through the challenges of PCOS and mental health requires a multifaceted approach. Making lifestyle changes focused on lowering insulin levels can significantly help with PCOS management. Here are some practical strategies to follow:  

1. Follow a Low Insulin PCOS diet   

Adapting your diet to eating foods that don’t spike your insulin levels can have a positive impact on both PCOS and mental health. Focus on foods high in fiber, such as non-starchy vegetables, whole fruits, nuts, and lean proteins. These foods help maintain stable insulin levels, which can reduce PCOS symptoms and improve mood.  

Remember, a well-balanced diet is less about restricting yourself and more about creating a sustainable, long-term eating plan that keeps your insulin levels balanced and supports your health goals. For more information on which foods will help you manage your insulin levels, visit our “PCOS Diet: Top Foods That Lower Insulin Levels” blog, or check out our free nutrition guide!   

2. Engage in regular exercise   

Understanding the role of PCOS and Exercise is crucial. Exercise is an excellent method to elevate your mood and effectively manage PCOS symptoms. Engaging in activities like walking, yoga, strength training, or any moderate exercise can significantly reduce insulin resistance, assist in weight management, and stimulate the release of endorphins.  

The key here is to find a physical activity you enjoy, focus on consistency, and not worry about calories burned.  

3. Practice mindfulness for PCOS  

Mindfulness and meditation can help manage stress and anxiety associated with PCOS effectively. These practices cultivate a sense of calm and can improve your ability to handle emotional ups and downs.  

Even a few minutes of mindfulness or meditation each day can significantly improve your mental clarity and emotional resilience.   

4. Seek community support   

Connecting with others who understand what you’re going through can be incredibly comforting. Look for PCOS support groups, online communities, or local gatherings where you can share experiences, tips, and encouragement. Knowing you’re not alone in your journey can be a substantial emotional uplift.  

5. Talk to a professional   

Talking to a professional can sometimes provide the support and guidance you need. Therapists or counsellors, especially those familiar with PCOS, can help develop tailored coping strategies to manage your stress, anxiety, and depression. Remember, seeking help is a sign of strength, not weakness.  

Self-Care and PCOS: Embrace a Low Insulin Lifestyle 

Embracing a Low Insulin Lifestyle is a powerful step to managing PCOS and improving your overall health effectively. This approach balances your insulin levels through smart diet and lifestyle choices, leading to fewer PCOS symptoms and better emotional well-being.  

It’s a positive change that offers long-term benefits, empowering you to take charge of your health.   

To further support your journey, consider using Lilli Kits for convenient at-home insulin testing. These kits enable you to accurately monitor your insulin levels, offering crucial insights that can help you refine your Low Insulin Lifestyle for even better health outcomes. 

If you’re looking for more insights on how to effectively manage your PCOS symptoms and mental health, read our book, “A Low Insulin Lifestyle” by Dr. Ali Chappell. This comprehensive guide is filled with science-backed strategies, giving you the tools for better PCOS management.  

Remember, your journey with PCOS is unique, but you’re not alone. At Lilli Health, we’re committed to empowering women with PCOS by offering a suite of comprehensive tools and educational resources, designed to support you every step of the way on your journey to managing PCOS with confidence. By embracing a Low Insulin Lifestyle, you’re choosing to empower yourself with knowledge and action. Start this transformative journey today and step into a healthier, more vibrant version of you! 

 

Prioritizing health can be challenging, particularly for men who may only sometimes focus on the subtle yet crucial role of hormones like insulin in their overall well-being. Insulin resistance, a condition often overshadowed by its association with diabetes, has far-reaching implications for men’s health, affecting everything from metabolic health to hormonal balance.   

In this blog, we’ll explore the crucial role of insulin in the body, the benefits of a Low Insulin Lifestyle for men, and practical tips to incorporate this lifestyle effectively. By understanding and managing insulin levels, men can take a significant step towards improved health and vitality.  

Whether you’re looking to lose weight, start a family, or simply make better health choices, read on to learn everything you need to know!  

The Role of Insulin Resistance   

Insulin is a crucial hormone produced by the pancreas, essential for regulating blood sugar levels by aiding glucose transport from the bloodstream into cells. Its proper functioning ensures our bodies have the right energy balance and blood sugar control.   

However, insulin resistance disrupts this balance, leading to significant health implications for men. This condition occurs when cells in the body become less responsive to insulin, causing the pancreas to produce more insulin to compensate.  

This heightened insulin production can lead to several health issues, including metabolic syndrome—a cluster of conditions involving increased blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels, all of which heighten the risk of heart disease, stroke, and type 2 diabetes.   

In men, insulin resistance is particularly concerning as it increases the risk of developing type 2 diabetes due to poor insulin regulation. Therefore, effectively managing insulin levels is vital to preventing these health issues and maintaining overall wellness.  

6 Key Benefits of a Low Insulin Lifestyle for Men   

Following a Low Insulin Lifestyle is crucial for men just as much as it is for women with PCOS or anyone with high insulin levels and insulin resistance, especially considering the health effects of chronically high insulin. This lifestyle, focused on maintaining balanced insulin levels, offers numerous long-term health benefits for men.   

Adopting lifestyle habits and a healthy diet for men helps keep insulin levels in check, mitigating the risks associated with insulin resistance and improving their overall health in several areas. Let’s explore five of the most impactful long-term health benefits for men that this lifestyle can provide.    

1. Improved metabolic health   

Embracing this lifestyle can significantly improve men’s metabolic health. This includes better regulation of blood sugar levels, type 2 diabetes prevention, and improved cholesterol profiles. By keeping insulin levels in check, men can also reduce their risk of metabolic syndrome.    

2. Weight management   

One of the most noticeable benefits of this lifestyle is its impact on weight management. Men often experience a reduction in visceral fat, the type of fat stored around the abdomen, which is linked to various health issues. This type of fat storage is characteristically known as the “dad bod.” Stable insulin levels help manage appetite and cravings, making it easier to lose weight with a Low Insulin Lifestyle.    

3. Enhanced energy levels   

Fluctuating insulin levels can lead to energy spikes and crashes, impacting daily productivity and overall quality of life. Healthy lifestyle choices promote stable energy levels throughout the day, as the body becomes more efficient in using fat for energy instead of relying heavily on carbohydrates.    

4. Hormonal balance   

Insulin resistance can disrupt hormonal balance in men, affecting testosterone levels. By adopting a lifestyle that keeps insulin levels low, men can experience improved testosterone levels, which are crucial for muscle growth, bone density, and overall vitality.     

5. Positive impact on fertility 

High insulin levels, known to affect fertility and pregnancy outcomes in women with PCOS, can also have a similar impact on men’s reproductive health. Insulin resistance can influence testosterone levels and hormonal balance, which are vital for sperm quality and fertility. By adopting a lifestyle that focuses on lowering insulin levels, men can improve their fertility and contribute positively to a couple’s journey towards conception.   

6. Heart health   

A Low Insulin Lifestyle benefits heart health by reducing the risk factors associated with cardiovascular diseases. This includes lowering high blood pressure, reducing inflammation, and improving lipid profiles, all contributing to a healthier heart. Improving heart health and reducing chronic inflammation is important for men experiencing erectile dysfunction as well.    

6 Healthy Lifestyle Choices for Men’s Wellness  

Adopting a Low Insulin Lifestyle can be transformative for men, especially in managing insulin levels and enhancing overall health. Here are some healthy lifestyle habits and nutritional strategies for men to integrate into their lifestyle effectively:     

1. Embrace non-starchy vegetables   

Incorporating a variety of non-starchy vegetables is vital in a Low Insulin Lifestyle. These vegetables, such as broccoli, cauliflower, leafy greens, and bell peppers, are low in carbohydrates and don’t significantly spike insulin levels.    

They are packed with essential nutrients, are versatile, and can be included in any meal. Regularly consuming these vegetables can help manage insulin resistance and improve overall health.    

2. Enjoy whole fruits  

Fruits are essential to a balanced diet, especially when following a Low Insulin Lifestyle. Opt for whole fruits over dried fruits or juices to take advantage of their natural fiber and water content. This helps in managing the body’s insulin response.     

Fruits such as berries, apples, and citrus fruits are excellent choices, providing essential vitamins and antioxidants without causing significant insulin spikes.     

3. Include nuts and seeds   

Nuts and seeds are excellent for controlling insulin levels due to their healthy fats and fiber content. They are also a good source of protein and essential nutrients.     

Incorporating a variety of nuts, like almonds and walnuts, and seeds, such as chia and flaxseeds, into the diet can help moderate insulin response. They can be enjoyed as snacks or added to meals, providing nutritional and satiety benefits.    

4. Choose lean meats and dairy wisely   

Lean meats, including chicken, turkey, and fish, are excellent protein sources and can be included in a Low Insulin Lifestyle without excessively increasing insulin levels.     

When it comes to dairy, choosing full-fat and unsweetened options like Greek yogurt and cheese is advisable. These products have lower whey content and are less likely to cause insulin spikes, making them a better choice for managing insulin levels.     

5. Be mindful of starch and sugars   

Attention to your starch and sugar intake is vital in a Low Insulin Lifestyle. Avoid processed and high-sugar foods and starchy items like white bread, rice, and pasta, which causes significant spikes in insulin levels. These foods are rapidly converted to glucose in your body, increasing insulin responses.   

Also, watch for hidden sugars in food and drinks, as they can unexpectedly contribute to insulin spikes. By choosing foods lower in starch and avoiding sugar, you can more effectively manage your insulin levels and support your health.    

6. Exercise consistently  

Regular exercise can help reduce insulin levels. When exercising, it’s important to remember that the focus isn’t on the calories burned. The key is to find activities that you enjoy so that it can be maintained consistently.   

Although exercise is crucial, nutrition remains the primary factor in managing insulin levels. Regular exercise and a healthy diet for men are essential for increasing insulin sensitivity and managing overall health.     

Low Insulin Lifestyle: A Step Towards Better Health for All  

Choosing a Low Insulin Lifestyle can significantly improve your physical and mental health, regardless of your age, gender, or underlying condition. It’s all about combining a healthy diet focused on lowering insulin levels and being active in a way that works for you.    

To support your health journey, consider using our Lilli Kits. These At Home Insulin Testing Kits allow you to conveniently check your insulin levels from the comfort of your home, eliminating the need for a doctor’s visit. By using these kits, you can consistently manage your insulin levels and better understand your overall health.  

 

Polycystic Ovary Syndrome (PCOS) is a complex condition affecting millions of women worldwide. One significant factor contributing to the challenges of PCOS is hyperinsulinemia and insulin resistance.  

In this blog post, we’ll explore the relationship between PCOS, hyperinsulinemia, and chronic inflammation. We’ll delve into what inflammation is, the difference between acute and chronic inflammation, its effects on PCOS, and how adopting a Low Insulin Lifestyle can be a powerful strategy for managing chronic inflammation.  

Understanding Inflammation 

Inflammation is a natural response by the body to injury or infection. It involves immune cells, blood vessels, and molecular mediators to protect and repair tissues. However, when inflammation becomes prolonged, it transforms into chronic inflammation, a state linked to various health issues.  

Hyperinsulinemia, PCOS and Inflammation 

PCOS is characterized by hormonal imbalances, irregular menstrual cycles, and the presence of cysts on the ovaries. Hyperinsulinemia, a condition of elevated insulin levels in the blood, often accompanies insulin resistance, playing a pivotal role in exacerbating PCOS symptoms. 

What is hyperinsulinemia? 

Hyperinsulinemia is when the pancreas produces an excess amount of insulin to compensate for the body’s reduced responsiveness to insulin signals. In PCOS, insulin resistance prevents cells from effectively absorbing glucose, prompting the pancreas to release more insulin in an attempt to maintain normal blood sugar levels. 

What is chronic inflammation in PCOS? 

Chronic inflammation can be triggered by insulin resistance in multiple ways. Insulin resistance triggers an inflammatory response, disrupting the delicate balance of hormones in the body. This chronic inflammation is associated with increased androgen levels, exacerbating PCOS symptoms and contributing to long-term health complications.

Chronic Inflammation and Linked Inflammatory Diseases 

Chronic inflammation is not limited to PCOS; it’s a common thread in various chronic diseases such as cardiovascular disease, diabetes, and autoimmune disorders. Addressing the root causes of chronic inflammation and insulin resistance is crucial for managing both PCOS symptoms and reducing the risk of associated diseases. 

The Role of a Low Insulin Lifestyle 

A Low Insulin Lifestyle focuses on dietary and lifestyle changes aimed at lowering insulin levels. By choosing nutrient-dense foods that don’t spike insulin levels, incorporating regular physical activity, and maintaining a healthy weight, individuals with PCOS can positively impact insulin sensitivity and reduce chronic inflammation. 

Additionally, individuals without PCOS can also benefit from a Low Insulin Lifestyle. Insulin resistance often goes undetected and can increase the risk of developing chronic inflammation and inflammatory diseases. That’s why lowering insulin levels should be the goal for anyone looking to improve metabolic and overall well-being!

Managing PCOS Symptoms and Chronic Inflammation 

In the journey to manage PCOS and mitigate the impact of chronic inflammation, understanding the role of hyperinsulinemia and insulin resistance is crucial. A Low Insulin Lifestyle offers a holistic approach to address these underlying factors, providing a path to better hormonal balance and reduced inflammation. By embracing mindful choices and focusing on lowering insulin levels, individuals with PCOS can take significant strides toward improved health and well-being.

Lilli Health and the Path to PCOS Wellness 

Lilli Health is dedicated to educating and empowering individuals with PCOS to improve their symptoms through the Low Insulin Lifestyle. Our research-based approach tackles the main culprit, insulin, head-on. It’s the foundation of our company, and it has the potential to change the lives of millions of individuals worldwide.  

For a deep dive into this lifestyle, grab our book Low Insulin Lifestyle by Dr. Ali Chappell, and check out our tools like the Lilli At-Home Insulin Testing Kits and upcoming app!

In our quest for a good night’s sleep, we often explore various factors such as bedtime routines, sleep environment, and relaxation techniques. However, one aspect that might be overlooked is the role of insulin levels in influencing our sleep patterns.  

In this blog post, we’ll delve into how lowering insulin levels can improve sleep quality, focusing on its impact on melatonin and cortisol production. Read on to learn how lowering your insulin levels can be the key to a better night’s rest! 

The Impact of Insulin on Sleep 

Insulin, a hormone primarily associated with blood sugar regulation, has intriguing implications for sleep. When insulin is released, it promotes the uptake of amino acids, including tryptophan, into the brain.  

Tryptophan is a precursor to serotonin and melatonin, both crucial for sleep regulation. For example, this is why some individuals may find that consuming a glass of warm milk before bed induces a sense of sleepiness. This phenomenon can be attributed to the fact that milk is a potent insulin-secreting food.  

How Insulin Resistance Affects Sleep 

However, the scenario changes when insulin resistance comes into play. Insulin resistance occurs when the body’s cells don’t respond effectively to insulin, leading to elevated insulin levels in an attempt to compensate. While insulin is supposed to facilitate the entry of nutrients into cells, insulin resistance means this process doesn’t work as efficiently. 

The Paradox of High Insulin Levels 

In the context of sleep, the paradox arises when individuals are insulin resistant. Instead of promoting a restful state, high insulin levels can have the opposite effect. Insulin resistance may disrupt the delicate balance required for a smooth transition into sleep, impacting melatonin and cortisol production. 

Impact on Melatonin Production 

Melatonin, often referred to as the “sleep hormone,” is responsible for regulating our sleep-wake cycle. High insulin levels can hinder the production and release of melatonin, leading to difficulties falling and staying asleep.  

By adopting dietary habits that promote lower insulin levels, individuals may find themselves naturally enhancing melatonin production and, consequently, improving their sleep patterns. 

Cortisol’s Role in Sleep 

While melatonin promotes sleep, cortisol, often termed the “stress hormone,” has the opposite effect.  

Elevated cortisol levels can result in heightened alertness and difficulty winding down for sleep. Insulin resistance, associated with high insulin levels, may contribute to increased cortisol production. Managing insulin levels through dietary choices can help regulate cortisol secretion, promoting a more tranquil transition into the sleep phase. 

Tips for Lowering Insulin Levels and Improving Sleep 

Now that we’ve uncovered reasons why you might struggle to sleep or maintain a healthy sleep cycle let’s dive into tips on improving it. 

Diet 

Focus on a well-balanced diet rich in whole foods, including plenty of non-starchy vegetables and fruits, lean proteins, and healthy fats, while avoiding foods known to spike insulin, such as starchy foods (grains, beans, and potatoes), milk and whey protein, and sugar 

Regular physical activity 

Incorporate regular exercise into your routine, as physical activity helps improve insulin sensitivity. Exercises like HIIT, yoga, intermittent sprinting, or simply taking a walk outdoors can help stabilize your insulin levels and lower cortisol levels. 

Stress management 

Managing stress can help lower cortisol levels and improve sleep. Take some time before bed to unwind, whether watching a show, meditating, or listening to music.  

Insulin Management: The Key to Better Sleep 

In the pursuit of a good night’s sleep, paying attention to insulin levels can be a game-changer. By adopting a lifestyle that promotes lower insulin levels through a Low Insulin Lifestyle and healthy habits, you may find yourself not only achieving better sleep but also enjoying the overall benefits of improved metabolic health. 

Ditch the glass of warm milk before bed and say hello to a more effective, sustainable, and research-based approach to better health! 

About Lilli Health  

As a company dedicated to educating and empowering PCOS patients and individuals suffering from insulin-related conditions, Lilli Health provides resources and tools to help lower and maintain insulin levels through the Low Insulin Lifestyle. 

If you’re struggling with sleep, checking your insulin levels is the first step to determining your action plan. Our Lilli At-Home Insulin Testing Kits are available on our website, offering the convenience of at-home testing with scientific accuracy. By measuring your baseline insulin levels, you can tailor your approach with evidence and personalization to help you achieve better sleep and maintain overall health.  

Grab your Lilli Kit today and subscribe to our newsletter for tips, insights, and more! 

Managing Polycystic Ovary Syndrome (PCOS) effectively requires a holistic lifestyle approach. The Low Insulin Lifestyle, unlike traditional diets, offers a sustainable, non-restrictive way to manage PCOS.  

In this blog, we’ll delve into how adopting this lifestyle can profoundly impact your health, exploring its principles and comparing it to other popular diets. Let’s uncover the benefits of a Low Insulin Lifestyle and how this PCOS diet can empower you to take control of your health! 

Understanding a Low Insulin Lifestyle 

The Low Insulin Lifestyle addresses insulin resistance by eating foods that don’t cause a spike in your insulin levels. With this PCOS diet, you can eat when you are hungry and stop when you are full. It’s that simple! 

When pairing PCOS exercise, you can choose any that you enjoy without stressing over the calorie count they burn. Unlike other diets that focus heavily on counting carbs or restricting calories, this approach is about making informed choices without feeling limited.  

It’s about checking the ingredient list of what you eat and understanding how different foods affect your insulin levels. This lifestyle is about finding a balance that works for you.  

For the complete guide on everything you need to know about this approach, dive into our book, Low Insulin Lifestyle: My personal journey with PCOS and the science behind a Low Insulin Lifestyle, by Ali Chappell. This comprehensive resource offers evidence-based research and valuable insights that will further empower you to manage PCOS effectively.  

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Popular Diets vs. Low Insulin Lifestyle 

Understanding their limitations is essential when considering popular diets like calorie restriction and the keto diet. These diets often focus on strict rules, like limiting calorie intake or drastically cutting carbs to achieve ketosis. While they can be effective in the short term, their restrictive nature can make them hard to maintain over time.  

It’s important to note that what might work for someone else may not work for you. Individuals with PCOS have unique challenges and genetic factors that require a more specialized approach. 

This is where the Low Insulin Lifestyle stands out. It offers a more balanced and sustainable approach, focusing on the quality and type of foods rather than strict counting, making it a practical and far more effective option for the long-term management of PCOS. Let’s dive into more details about popular diets and how they compare to the Low Insulin Lifestyle. 

Low Calorie Diet 

Low-calorie diets often focus on reducing calorie intake, which can lead to short-term weight loss. These diets can make you feel constantly hungry and tired, especially if those low calorie foods prompt your pancreas to overproduce insulin. Moreover, the weight loss achieved is often at the expense of muscle mass, not fat.  

In contrast, the Low Insulin Lifestyle focuses on eating foods that don’t spike insulin without calorie restriction. This approach allows your body to efficiently use stored fat for energy, reducing constant hunger and fatigue. As a result, you may naturally consume fewer calories without feeling hungry all the time.  

Additionally, with more energy, fitness for PCOS becomes enjoyable rather than a chore. Adopting a Low Insulin Lifestyle could lead to a natural balance of calorie intake and expenditure, eliminating the need for excessive willpower and making it a more sustainable and effective approach for PCOS management.  

The Keto Diet 

The keto diet, known for its low carbohydrate intake, often leads to concerns due to high saturated fats and low fiber. While it can be effective for short-term weight loss, its sustainability for long-term health, especially in PCOS management, is questionable. Many find it hard to maintain due to its limitations on nutrient-rich fruits and vegetables.  

In contrast, the Low Insulin Lifestyle offers a more balanced approach, focusing on foods that don’t spike your insulin levels without extreme restrictions. This means you don’t need to count carbs and can eat as much non-starchy vegetables and fruits as you need until you’re full.  

This lifestyle includes unlimited carbs from nutrient-dense, non-starchy vegetables and fruits, protein from lean meats and greek yogurt, and healthy fats from nuts, seeds, avocados and healthy oils, meaning you can have delicious, satisfying meals without worrying about the numerics. 

Vegetarian Diet 

A plant-based diet, increasingly popular, should emphasize eating mostly plants but still allow for moderate meat consumption. This approach can be healthful when focused on non-starchy vegetables, fruits, and nuts instead of starchy foods such as grains, beans, and potatoes. 

However, it’s crucial to differentiate between vegetarian and starch-based diets. A meatless, starch-rich diet is not great for those with high insulin levels because it perpetuates and worsens insulin resistance. Adopting a plant-based diet focusing on non-starchy plant foods can align perfectly with the Low Insulin Lifestyle if you choose to go this route!  

If you choose not to eat meat or animal products, ensure you are getting adequate protein from unprocessed or minimally processed soy, such as soybeans (edamame), tofu, and soymilk. 

Embracing a Healthier Future: Low Insulin Lifestyle for PCOS 

Embracing the Low Insulin Lifestyle is the best approach for managing PCOS. This lifestyle specifically addresses symptoms like irregular periods, weight fluctuation, and fatigue by stabilizing insulin levels, empowering you to regain control over your health. 

As always, Lilli Health is here to support your PCOS journey with practical solutions like our Lilli At-Home Insulin Testing Kits, now available on our website. These kits save you the hassle of doctor’s visits and play a crucial role in monitoring your insulin levels, allowing you to track your progress and see the positive changes as you embrace the PCOS lifestyle.  

Additionally, our upcoming Lilli app is designed to simplify PCOS management and help you keep track of your Low Insulin Lifestyle. It includes a meal planner, low insulin recipes, insulin level tracking, and free educational, evidence-based resources to help you manage your symptoms effectively. 

As your partner on this journey, Lilli Health offers continuous support and research-grounded insights. Stay connected by signing up for our newsletter and joining a community committed to PCOS self-care and health.  

Together, let’s lead a path to a healthier, more balanced life! 

If you’ve recently been diagnosed with Polycystic Ovary Syndrome (PCOS), it’s natural to feel overwhelmed. Recognizing you have this marks the beginning of a deeper understanding of your body and gaining control over your health. This blog aims to guide you through managing your symptoms and how a Low Insulin Lifestyle can improve your health and hormonal balance with PCOS. 

Understanding Your Diagnosis 

Receiving a PCOS diagnosis can be a mix of emotions. On the one hand, it’s validating to finally have an explanation for the symptoms that may have puzzled or troubled you for years. Symptoms like irregular menstrual cycles, weight fluctuations, and fatigue now have a name and, more importantly, a direction for management and treatment.  

On the other hand, facing a condition requiring ongoing attention can be daunting. But remember, this diagnosis is a crucial step in the right direction. It’s the beginning of understanding your body’s unique needs and how you can take control to improve your health and quality of life. With the correct information and support, managing PCOS symptoms can become a manageable part of your journey towards wellness.  

The Role of PCOS and Insulin Resistance 

If you have PCOS, you’re genetically inclined to higher levels of insulin and androgens, like testosterone, which disrupt the average balance of hormones in your body. This imbalance leads to symptoms such as weight gain, irregular periods, and acne. High insulin levels, a critical factor in PCOS, increase testosterone production, exacerbating these symptoms. Moreover, being inherently higher in insulin means you may struggle more with weight and insulin resistance. 

How to Effectively Manage Your PCOS Symptoms 

Managing your symptoms involves a holistic approach, focusing on PCOS diet and exercise. Embracing a Low Insulin Lifestyle is central to this management strategy.  

Following this lifestyle helps lower insulin levels, which, in turn, balances hormone levels, reducing symptoms like weight gain and irregular periods and improving overall well-being. Regular physical activity, consistent health monitoring, and seeking emotional support play significant roles. For more insights on managing your symptoms, consider reading our book, Low Insulin Lifestyle, by Dr. Ali Chappell, who offers guidance akin to a PCOS coach. 

How to Lower Insulin Levels with a PCOS Diet? 

Lowering insulin levels is crucial for PCOS and weight management, and it starts with your diet. But this doesn’t mean you need to count carbs or calories; you need to start eating foods that don’t spike your insulin levels, like non-starchy vegetables, fruits, lean meats, and healthy fats.  

You should avoid added and processed sugars, unhealthy oils, starches, milk, and whey protein. These can spike your insulin levels. You can do this by checking the ingredients list underneath the nutritional facts. For a more comprehensive guide on the PCOS diet, read our blog on the “PCOS Diet: Top Foods That Lower Insulin Levels.” 

Integrating PCOS Exercise into Your Low Insulin Lifestyle 

When managing your symptoms, it’s important to note that a PCOS diet and exercise complement each other. While exercise is a component of weight loss, it’s not the sole answer—you can’t out-exercise a bad diet.  

Exercise helps the liver clear excess insulin from the blood. It’s effective in lowering cortisol, the stress hormone, which, when elevated, can exacerbate your symptoms by increasing insulin and androgen levels.  

When exercising, you shouldn’t focus on how many calories you are burning or what type of high-intensity workout you should do but on finding what exercise you enjoy and can maintain regularly. It can be as simple as walking, dancing, or yoga. The goal is to integrate enjoyable, consistent exercise into your lifestyle, leading to effective PCOS and stress management. 

Monitoring and Managing PCOS Symptoms 

Monitoring symptoms is critical in tailoring your PCOS management strategies. Regular tracking helps you see patterns and adjust your diet and lifestyle accordingly. Our Lilli Kits simplify testing insulin levels in the comfort of your home and save you a visit from the doctor’s office.  

Also, our soon to be launched Lilli app has resources like low insulin food recipes, free educational content library, and the ability to log insulin test results, which offers a holistic view of your health journey and empowers you with the tools you need for effective symptom management. 

Lilli Health: Your Guide to Effective PCOS Management 

Embracing a Low Insulin Lifestyle, incorporating regular exercise, and diligent symptom monitoring are essential to effective management. You’re not alone in this journey. At Lilli Health, we’re committed to increasing PCOS awareness by providing the guidance, tools, and education you need to thrive.  

A vital part of this support is staying informed. Sign up for our newsletter for the latest PCOS diet recipes, insightful articles, and updates about our products, including our Lilli Kits and app.  

By staying connected, you’ll have access to a wealth of resources designed to empower you on your path to better health. Subscribe now and join a community committed to wellness and support!  

Remember, your diagnosis doesn’t define you, it empowers you. Let’s journey towards a healthier life together!  

Understanding the nuances between fasting insulin and 2-hour insulin tests is pivotal for gaining a comprehensive insight into metabolic health. While both tests measure insulin levels, they capture distinct aspects of the body’s response to glucose, shedding light on different phases of the metabolic process. 

If you’re navigating the complexities of PCOS or just curious about your metabolic health, read on! This blog unravels the essentials of insulin testing – a crucial step for PCOS and overall metabolic well-being. 

The Two Types of Insulin Tests 

Here’s a quick rundown of the insulin tests available and what they measure. 

Fasting Insulin Test – Reflects baseline insulin levels after an overnight fast, offering insights into your body’s ability to manage blood sugar during rest. This insulin test is essential in the context of hormone regulation and insulin. 

2-Hour Insulin Test – Measures insulin response two hours after consuming a glucose drink, assessing the body’s ability to handle and clear glucose efficiently. This is sometimes called an Oral Glucose Tolerance Test (OGTT) with insulin. However, measuring insulin is rarely ordered as part of a standard OGTT. 

A 2-hour insulin test offers an in-depth view into how your body responds after eating a meal and tells you if you’re oversecreting, which is crucial for understanding PCOS, hormone regulation, and insulin. 

Various factors can influence these test results, emphasizing the need for a nuanced interpretation. Factors such as physical activity levels, stress, genetics, and individual variations in insulin sensitivity can impact the outcomes. Recognizing these influences helps contextualize the results and guides healthcare professionals in making informed assessments of metabolic health. 

Why Should I Get an Insulin Test? 

Measuring fasting and 2-hour insulin is a better indicator of metabolic health than traditional metrics like A1c or Continuous Glucose Monitors (CGMs). While A1c reflects average blood glucose levels over several months and CGMs provide real-time glucose monitoring, they may not capture the early stages of insulin resistance, a significant factor in PCOS.  

Insulin resistance often begins silently, with the body requiring higher insulin levels to maintain normal blood glucose. During this early phase, fasting insulin levels may increase while A1c remains within the normal range. This discrepancy highlights the limitations of relying solely on A1c for early detection of metabolic disturbances.  

Insulin tests offer a direct glimpse into the body’s insulin response, allowing for more precise evaluations of metabolic function and PCOS treatment. 

How to Interpret Insulin Test Results 

Normal values for fasting insulin typically range from 3 to 8 mIU/mL, while a 2-hour insulin level of less than 50 mIU/mL is considered within the normal range.  

Another valuable tool for assessing insulin resistance is the Homeostatic Model Assessment for Insulin Resistance (HOMA-IR), where a normal value is generally considered to be below 1.9. This calculation considers both fasting glucose and insulin levels, offering a more comprehensive picture of insulin sensitivity. 

For those adopting a Low Insulin Lifestyle, frequent monitoring of fasting insulin is recommended, especially if levels are initially high. This allows for real-time adjustments and tracking of progress in managing insulin resistance.  

Additionally, a fasting and 2-hour insulin measurement should be conducted 1-2 times or more yearly. This comprehensive evaluation provides a more thorough understanding of changes in metabolic health over time, aiding in the prevention of worsening insulin resistance, particularly with age. 

The Relationship Between Insulin Resistance and PCOS 

Understanding the link between PCOS and insulin resistance is key. PCOS often involves higher insulin levels, which can disrupt normal hormonal balance and ovarian function. Therefore, recognizing and managing insulin resistance is central to tackling PCOS for immediate health and long-term well-being. 

3 Ways to Test Your Insulin Levels 

Again, regular monitoring of insulin levels can be a proactive step in managing metabolic health and preventing potential complications related to insulin resistance. Here are a few ways to get your insulin levels measured: 

1. Consult Your Doctor:

• Pros: Your doctor can provide guidance based on your medical history and overall health. 
• Cons: Insurance may not always cover the cost, and some doctors might be cautious about ordering the test unless there are specific indications. 

2. Independent Laboratory Testing:

• Pros: Offers flexibility and the ability to directly order the test without necessarily involving a doctor. 
• Cons: Costs may vary, and scheduling with the lab may be complicated. 

3. Lilli At-Home Insulin Testing Kit:

• Pros: Convenient and accessible, these kits are mailed directly to your door, allowing you to take the test from the comfort of your home. 
• Cons: The cost of Lilli Kits is not covered by insurance. 

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Key Takeaways: Why Insulin Tests Are Crucial  

In conclusion, understanding the distinctions between fasting and 2-hour insulin tests goes beyond the basics, offering a nuanced perspective on metabolic health.  

These tests, complemented by HOMA-IR calculations, are crucial tools for those adopting a Low Insulin Lifestyle, enabling proactive management and prevention of insulin resistance-related complications over time. Regular monitoring empowers individuals to make informed choices, fostering a proactive approach to metabolic well-being. 

Charting a Path to Improved Health with Lilli Kits 

At Lilli Health, we are passionately dedicated to guiding individuals on their PCOS journey. Our approach is rooted in providing evidence-based knowledge and actionable treatment strategies, enabling you to take proactive steps in managing your health. 

Understanding the intricate connection between PCOS and insulin resistance is essential for effective care and tailored treatment. To support you in this journey, we offer a range of resources tailored to your needs. Our Lilli Kits, an integral part of our offerings, are now available for purchase directly through our website! These kits are designed to give you detailed insights into your metabolic health, aiding in the personalized management of your condition. 

In addition to the Lilli Kits, we encourage you to explore our informative newsletter and look forward to the launch of our Lilli app. The app will offer innovative features like PCOS symptom tracking, meal planning and recipes, and a comprehensive resource library.  

You’ll also be able to input your insulin test results directly to the app so you can easily monitor changes in your insulin levels as you journey through your Low Insulin Lifestyle.  

Join us at Lilli Health in transforming your approach to PCOS management and take a significant step towards a healthier you! 

Polycystic Ovary Syndrome (PCOS) is a complex condition that affects many aspects of a woman’s health, from fertility to metabolic well-being. Unfortunately, misconceptions and misunderstandings surrounding PCOS abound, leading to ineffective advice and misguided beliefs. 

In this blog, we’ll clear up a few of those myths to give you the truth about PCOS and women’s health. From managing weight to using birth control pills, let’s break down some common misconceptions about PCOS so you can feel more in control of your health. 

Myth 1: “Eat Less and Exercise More” 

The conventional approach to weight management, centered around caloric restriction and increased physical activity, is often insufficient for individuals dealing with PCOS. Contrary to prevailing wisdom, the oversight in this approach lies in neglecting a critical player in metabolic dynamics—insulin. For those with PCOS who frequently experience insulin resistance, addressing insulin levels is paramount to achieving effective and sustainable weight management. 

Beyond its role in glucose regulation, insulin significantly influences weight and appetite control. Insulin resistance, a common feature of PCOS, results in the body’s cells being less responsive to insulin signals, leading to elevated insulin levels.  

This, in turn, contributes to weight gain and heightened appetite, creating a challenging cycle that traditional weight management strategies may struggle to break. Therefore, a more holistic approach is needed, one that recognizes the intricate interplay between PCOS and insulin resistance, weight, and appetite. 

Fact: PCOS weight loss starts with lowering insulin levels 

Enter a Low Insulin Lifestyle—an evidence-based approach designed to lower insulin levels and facilitate weight loss in individuals with PCOS. This lifestyle modification involves making specific dietary choices to manage insulin response effectively. For instance, focusing on a diet rich in lean proteins, non-starchy vegetables, fruits, nuts and seeds, and healthy oils can help lower and maintain low insulin levels, contributing to PCOS weight management. 

Myth 2: Hemoglobin A1c & Continuous Glucose Monitors Test for Insulin 

While metrics such as Hemoglobin A1c and devices like Continuous Glucose Monitors (CGMs) are valuable tools in gauging overall metabolic well-being, they may not provide a complete picture when it comes to PCOS. One critical factor often overlooked in this context is insulin, a hormone that plays a pivotal role in PCOS and significantly influences metabolic dynamics.  

Hemoglobin A1c, a marker reflecting average blood glucose levels over several months, and CGMs, which offer real-time glucose monitoring, are fundamental in understanding glucose regulation. However, PCOS is characterized by insulin resistance, wherein the body’s cells become less responsive to insulin signaling, leading to elevated insulin levels. Unfortunately, these conventional metrics may not directly account for the intricacies of insulin metabolism, leaving a crucial aspect of PCOS unexplored. 

Fact: Testing specifically for insulin levels is critical 

Insulin, beyond its role in glucose regulation, is intimately linked to the hormonal imbalances in PCOS. Elevated insulin levels can stimulate the ovaries to produce more androgens, exacerbating PCOS symptoms such as irregular menstrual cycles, acne, and hirsutism. Therefore, a more nuanced approach to metabolic health assessment in the context of PCOS demands a comprehensive evaluation of insulin levels. 

Evaluating insulin levels is essential for a holistic understanding of metabolic health in individuals with PCOS and insulin resistance. This may involve periodic insulin level assessments through blood tests. Monitoring insulin levels alongside traditional metrics can provide a more accurate representation of the metabolic challenges specific to PCOS. With the Lilli Insulin Testing Kits, you can measure your insulin levels from the comfort of your own home! 

Myth 3: Birth Control Pills Cause or Cure PCOS 

Birth control pills are frequently prescribed as part of the management strategy for individuals with PCOS, offering relief from a range of symptoms associated with this complex condition. While these pills don’t cause or cure PCOS, they play a crucial role in symptom management, providing substantial benefits that extend beyond regulating menstrual cycles. 

Fact: Birth control pills can help with PCOS symptoms & mitigate risks 

One of the primary symptoms addressed by birth control pills in the context of PCOS is irregular menstrual periods. PCOS often disrupts the normal ovulatory cycle, leading to irregular or absent periods. Birth control pills contain synthetic hormones, typically a combination of estrogen and progestin, which work by stabilizing hormonal fluctuations and inducing a predictable withdrawal bleed. 

Beyond menstrual regulation, birth control pills contribute to alleviating other PCOS-related symptoms. These may include reducing the severity of acne and hirsutism (excessive hair growth), both of which can be exacerbated by the elevated androgen levels commonly seen in PCOS. By modulating hormone levels, birth control pills help restore a hormonal balance that addresses these pesky symptoms. 

It’s important to note that the benefits of birth control pills extend beyond symptom relief. For individuals with PCOS, there is an increased risk of endometrial cancer due to prolonged exposure to unopposed estrogen, which can occur in the absence of regular ovulation.  

Birth control pills mitigate this risk by providing a consistent, controlled hormonal environment that includes both estrogen and progestin. Progestin opposes the effects of estrogen on the endometrium, reducing the risk of hyperplasia (abnormal thickening of the uterine lining) and subsequent development of endometrial cancer. 

Fact: Birth control pills can’t cure PCOS 

However, while birth control pills offer significant advantages in managing PCOS symptoms and reducing associated health risks, it’s crucial to understand that they do not address the root cause of PCOS. These pills are a tool for symptom management, not a cure.  

Therefore, individuals with PCOS, in consultation with their healthcare providers, should explore a comprehensive treatment plan that considers the broader aspects of PCOS, including lifestyle modifications such as a Low Insulin Lifestyle and, if necessary, additional medications targeting other symptoms or fertility concerns. 

Myth 4: PCOS Causes Infertility 

PCOS is commonly linked to ovulatory dysfunction, which can impact fertility. However, it’s essential to dispel the misconception that PCOS equates to infertility for every individual. Infertility is a multifaceted issue, and while approximately 30% of infertility cases arise from ovulatory dysfunction, within this category, PCOS accounts for around 80%. This underscores the importance of recognizing the diversity of factors contributing to infertility and the potential for successful conception in many cases of PCOS.  

Fact: A Low Insulin Lifestyle can improve PCOS fertility 

Lifestyle modification, such as a Low Insulin Lifestyle, is a powerful tool in addressing the ovulatory dysfunction associated with PCOS and improving fertility outcomes. A key focus of a Low Insulin Lifestyle is lowering insulin levels, a pivotal factor in PCOS-related infertility. Insulin resistance, prevalent in individuals with PCOS, can disrupt regular ovulatory cycles.  

Implementing dietary changes that prioritize foods that do not spike insulin levels leads to lower insulin levels, reducing insulin resistance. Regular physical exercise complements these dietary adjustments, aiding in weight management and enhancing insulin sensitivity, further contributing to improved ovulatory function. 

Fact: Insulin resistance can lead to higher miscarriage risk 

In addition to the challenges associated with ovulatory dysfunction and fertility, individuals with PCOS may face an increased risk of miscarriage. The hormonal imbalances and metabolic irregularities characteristic of PCOS can contribute to a higher likelihood of early pregnancy loss. Insulin resistance not only affects ovulation but can also impact the early stages of pregnancy. Elevated insulin levels may create an environment less conducive to successful implantation and early fetal development.  

Moreover, the associated hormonal imbalances, particularly elevated androgen levels, can influence the delicate balance necessary for a healthy pregnancy. Understanding this heightened risk emphasizes the importance of comprehensive care for individuals with PCOS who are trying to conceive, incorporating strategies not only to address ovulatory dysfunction but also to support a healthy early pregnancy.  

Empowering women with PCOS with information about fertility management is crucial for navigating their reproductive journey. Understanding that fertility challenges associated with PCOS are often modifiable through lifestyle interventions fosters a sense of agency and hope. This empowerment extends beyond the individual to involve healthcare providers who can guide and support personalized approaches to fertility management. 

Myth 5: You Caused PCOS 

Let’s clear up a common misunderstanding: lifestyle choices or things you did or didn’t do caused your PCOS. 

Fact: PCOS is caused by genetics and prenatal conditions 

Contrary to erroneous beliefs, the prevailing understanding among experts is that genetic factors and prenatal conditions play a pivotal role in the development of PCOS. Research suggests that alterations in certain genes, possibly combined with environmental factors, contribute to the development of PCOS.  

Specifically, the environment within the womb seems to be a critical factor, where exposure to high levels of testosterone and insulin during pregnancy can influence the development of PCOS later in life. This perspective shifts the narrative away from laying blame on lifestyle choices and behaviors, recognizing that PCOS is rooted in complex genetic and environmental interactions occurring before birth. This realization is empowering, as it helps free individuals of any undue self-blame and guilt. 

Ultimately, the awareness that PCOS is not caused by personal choices promotes a more understanding and supportive community, paving the way for effective management strategies and improved quality of life for individuals affected by this common yet often misunderstood condition. 

Key Takeaways: Debunking PCOS Myths 

Dispelling common misconceptions about PCOS is crucial for fostering a more accurate understanding of this condition and improving the quality of care provided.  

From the intricate interplay of insulin levels to the nuanced role of birth control pills, addressing PCOS requires a comprehensive and informed approach. By separating fact from fiction, we empower individuals with PCOS to navigate their health journey with knowledge, resilience, and the support they truly need. 

Lilli Health’s Role in PCOS Management 

A cornerstone of our mission at Lilli Health is to educate PCOS patients with evidence-based knowledge and proven treatment strategies so that they can take charge of their health and achieve better health outcomes that work for them.  

While PCOS is a highly complex and nuanced condition, understanding the relationship between PCOS and insulin resistance is vital to seeking proper care and personalized treatment. Explore our other resources, including our Lilli Kits, newsletter, and upcoming Lilli app – all designed to help you effectively manage your condition, reclaim your well-being, and live a healthier, happier life.  

The New Year brings with it a unique opportunity for a fresh start, especially for those managing Polycystic Ovary Syndrome (PCOS). As we enter 2024, it’s the perfect time to implement PCOS lifestyle changes! Let’s dive into a step-by-step guide to adopting a low-insulin lifestyle aimed at giving you better control over your PCOS symptoms and enhancing your quality of life.  

New Year’s Resolutions: Starting Your Lilli PCOS Journey 

There’s something transformative about the start of a new year. It’s a time when many of us make resolutions to better ourselves in various ways. For those living with PCOS, this is your opportunity to focus on insulin management and hormone balance.  

You can set your New Year’s resolutions to be achievable goals that lead you to a more fulfilling, healthier lifestyle. So, why not make 2024 the year where you fully commit to adopting a low-insulin lifestyle?   

Step 1: Write Down Your Goals   

Let’s start by getting a little old-school—grab a pen and paper. Writing down your goals activates a different part of your brain, making you more committed to achieving them. Jot down what you want to accomplish, whether losing weight, reversing insulin resistance, or starting a low-insulin lifestyle. Make your goals specific, measurable, and time-bound to increase your chances of success!  

Step 2: PCOS Awareness: Be Informed   

Before diving into any lifestyle changes, you should do a bit of research to familiarize yourself with what exactly is polycystic ovary syndrome and what steps you need to take to manage your symptoms better. A great resource and starting point can be our book, Low Insulin Lifestyle, by Dr. Ali Chappell.  

It provides you with a comprehensive, evidence-based look into the science behind your PCOS symptoms and what you can do to manage them better. To enhance your PCOS awareness in 2024, you can take a look at our Lilli Health social media platforms, newsletters, and blogs, which also provide actionable insights and guidance to a healthier lifestyle.   

Step 3: Incorporate Exercise   

Exercise can play a role in managing PCOS and improving insulin sensitivity. Find a form of physical activity that you genuinely enjoy. Whether it’s dancing, swimming, or even a simple daily walk, exercise can go a long way in helping you manage your symptoms. It enables the liver to clear excess insulin from the blood, which in turn can support your weight loss goal, improve sleep, and reduce stress.  

Exercises like walking, HIIT, and yoga also boost hormone balance in PCOS, helps in insulin management, and is good for your overall well-being. Exercise and PCOS can go hand-in-hand when you make it a regular part of your routine. Just make sure you do an exercise you enjoy! It’s easier to stick to when you love it. 

Step 4: Begin a Low-Insulin Lifestyle  

Taking on a Low Insulin Lifestyle is another critical factor in managing your symptoms. Avoid foods high in starch like potatoes, white rice, and bread because it can worsen insulin resistance.  

Focus on eating a balanced diet rich in nonstarchy vegetables, lean proteins, fish, whole fruits, and nuts. Check ingredient labels for all products, avoiding high-starch ingredients as well as whey protein, processed sugar, and corn syrup. For more information, read our latest blog, “PCOS DIet: Top Foods That Lower Insulin Levels” where we talk about a low insulin lifestyle more in-depth and provide the top foods that lower insulin levels.  

Step 5: Monitor Your Progress in PCOS and Insulin Management 

Keeping track of your metrics is crucial for managing your symptoms effectively. You’ll want to monitor elements such as your insulin levels, any hormonal changes (e.g., improvement in hormonal acne), menstrual cycles, and your emotional well-being. Regular monitoring not only helps you adjust your approach for better results but also keeps you motivated as you witness your progress.  

For convenient and accurate tracking of your insulin levels, consider using our Lilli Kits. These insulin testing kits are designed to make it easy to keep tabs on your insulin levels from the comfort of your home. With regular use, you can have a clear picture of how well your low insulin lifestyle is helping in your PCOS management.   

Step 6: Stay Committed to Your Goals  

Staying committed to your goals is crucial for long-term success, especially when maintaining a low insulin lifestyle and effectively managing PCOS symptoms. It’s all about consistency.  

If you stumble or face setbacks, don’t lose heart; view them as learning opportunities on your journey to a healthier you. Pick yourself back up and continue moving forward. Each day, you’re one step closer to better health and improved quality of life. 

Embracing the Low Insulin Lifestyle  

Embarking on this journey for PCOS care is no small matter, and we couldn’t be prouder of you for taking these steps to manage your symptoms more effectively. By following the steps outlined in this blog, you’re not only moving closer to adopting a low insulin lifestyle, but you’re also setting yourself up for a life where your symptoms are far more manageable.   

Here’s to a 2024 filled with health, wellness, and empowerment! Remember, you’re not just navigating through PCOS—you’re reclaiming your life, making informed choices that count.   

Join our Lilli Health newsletter, and we’ll keep you informed and empowered with exclusive recipes, valuable tips, and the latest research and trends in the world of PCOS.   

Together, we’ll make 2024 a transformative year for your health and well-being!