Category Archives: PCOS

Houston, TX, September 16, 2023 – Despite its prevalence, polycystic ovary syndrome (PCOS) remains riddled with myths, misconceptions, and gaps in understanding. Bridging this lack of awareness and empowering the community, PCOS CON 2023, an event by the PCOS Awareness Association (PCOSAA), is set to be unveiled in Houston. Among the many presenters, Ali Chappell, PhD, MS, RD, founder and CEO of Lilli Health, will present on “What is PCOS?” 

The journey to understanding PCOS is often personal, and for Ali, it began at 16. Like many, her early years with PCOS were characterized by uncertainty, leading to a quest for knowledge. This search not only unveiled her personal journey but also highlighted broader gaps in PCOS education and awareness. More on Ali’s journey can be explored here. 

Lilli Health emerged as a platform to address these gaps, emphasizing a comprehensive approach to managing PCOS. Rooted in research, the company underscores the transformative power of a “Low Insulin Lifestyle,” focusing on the interplay between diet, lifestyle, and insulin resistance in PCOS. Their dedication mirrors a broader aim of the community: to ensure every individual grappling with PCOS has access to accurate information and support. Dive deeper into Lilli Health‘s mission and vision here. 

PCOS CON serves as a collective effort, amassing professionals, activists, and those affected by PCOS, aiming to dispel myths and foster understanding. As this leg of the conference unfolds in Texas, attendees are eager to hear from varied voices, including Ali’s, to gain a holistic perspective on the condition. The event details for PCOS CON Texas are available here. 

This conference promises to be more than an academic dialogue. It’s set to be a blend of professional insights, lived experiences, and actionable strategies. As PCOS remains underdiagnosed and often misunderstood, events like PCOS CON 2023 become vital in steering the narrative toward evidence-based understanding and community-driven support. 

In the end, while individual journeys like Ali’s shed light on the lived experiences of PCOS, the collective endeavor, as witnessed in events like PCOS CON, paves the way for broader change. 

For more information about Lilli Health and the science behind a Low Insulin Lifestyle, grab our recently published book!

 

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Congratulations on embarking on the incredible journey of motherhood, especially while navigating the unique challenges of PCOS! The first trimester of pregnancy is a time of profound change, both in your body and your baby’s development.   

One aspect that deserves your careful attention is managing insulin levels and insulin resistance. As someone with PCOS, you understand the importance of maintaining low insulin levels for your health. Now, with a little one growing inside you, this focus takes on even greater significance.  

This blog post will explore what’s happening during the first trimester with PCOS and how adopting a low insulin lifestyle can set the stage for a healthy pregnancy and beyond. By understanding this crucial link, you can make informed decisions for your health and the health of your little one. Let’s get started!  

The Crucial Link Between Insulin Levels and Fetal Development  

During the first trimester, your baby’s organs and metabolic processes are rapidly forming. Research has shown that a mother’s insulin levels can impact the developing fetus in powerful ways. Higher insulin levels can lead to genetic changes in the baby’s cells that affect long-term metabolic health. It’s a concept known as “fetal programming.” By maintaining low insulin levels, you’re giving your baby a healthier start in life, setting the stage for better metabolic outcomes down the road.  

Setting the Stage for Pregnancy Outcomes  

The choices you make during the first trimester can shape the trajectory of your entire pregnancy. High insulin levels in these early weeks have been linked to various pregnancy complications, including gestational diabetes, preeclampsia, and preterm delivery. By focusing on insulin management from the start, you’re proactively minimizing the risk of potential challenges that could arise later.  

Navigating Hormonal Changes with PCOS  

We understand that the first trimester can be overwhelming. Hormonal shifts might leave you feeling tired, nauseous, or experiencing other pregnancy-related discomforts. However, your commitment to making healthy choices—like maintaining a low insulin lifestyle—is already a testament to your dedication to your baby’s well-being. Remember, doing your best is what truly matters. Listen to your body, rest when needed, and fuel yourself with nutrient-rich foods. You are doing amazing!  

Your Commitment to a Low Insulin Lifestyle Matters  

If you’re reading this, you’re already taking important steps to ensure a healthy pregnancy for both you and your baby. Continue striving to make the best choices you can. Prioritize whole foods, rest, engage in gentle exercise if your healthcare provider approves, and don’t hesitate to seek support from healthcare professionals who understand the nuances of PCOS and pregnancy.  

As you navigate the first trimester with PCOS, remember that you’re nurturing a tiny life within you. By focusing on insulin management, you’re providing a solid foundation for your baby’s future health. This journey may have its challenges, but your dedication to doing what’s best for your baby is what truly matters. Embrace each day, honor your body’s needs, and know that you’re already a wonderful parent in the making.  

Lilli Health: Your PCOS Health Coach  

We at Lilli Health are dedicated to helping you navigate the challenges of  PCOS by offering comprehensive education, tools, and resources to help you manage your symptoms and achieve your long-term health goals. 

Our Lilli Kits and upcoming Lilli App are designed to help you manage your insulin levels and take charge of your health. While pregnancy with PCOS comes with unique challenges, we’re here to walk this journey with you one step at a time.   

Subscribe to our newsletter to stay up to date on all things Lilli Health! 

Polycystic ovary syndrome (PCOS) is a complex hormonal disorder that affects many aspects of a woman’s health, including fertility. For couples with PCOS considering pregnancy, there are crucial steps to take before conception. One of these steps is addressing insulin resistance, a common hallmark of PCOS.  
In this blog, we’ll explore the significance of lowering insulin levels and reversing insulin resistance before pregnancy to enhance fertility for both prospective parents. We’ll delve into the risks associated with high fasting insulin levels in mothers, as well as its impact on the ability to conceive and maintain a healthy pregnancy. Read on to learn everything you need to know about this critical first step in the path to PCOS pregnancy! 

Understanding Insulin Resistance and PCOS  

Insulin resistance is a condition where the body’s cells become less responsive to the effects of insulin, resulting in higher insulin levels in the bloodstream. This condition is often observed in individuals with PCOS and can contribute to a range of health issues, including irregular menstrual cycles, weight gain, and difficulties with fertility.  

Lowering Insulin Levels for Improved Fertility  

Here are the top three reasons why lowering insulin levels is critical for improving your chances of getting pregnant:  

1. Impact on Ovulation 

Insulin resistance can disrupt the delicate balance of hormones that regulate ovulation. Elevated insulin levels may interfere with the release of eggs from the ovaries, leading to irregular or absent ovulation. Addressing insulin resistance can promote regular ovulation, a critical factor in achieving pregnancy with PCOS.  

2. Endometrial Receptivity 

High insulin levels can affect the lining of the uterus (endometrium), making it less receptive to embryo implantation. By optimizing insulin sensitivity, the endometrium becomes more favorable for implantation, increasing the chances of a successful pregnancy.  

3. Healthy Placental Development   

Insulin resistance during pregnancy is associated with an increased risk of developing gestational diabetes. This condition can negatively impact placental health and fetal development. By addressing insulin resistance before conception, the risk of gestational diabetes and its potential complications can be reduced.  

The Impact of High Insulin Levels on Pregnancy  

Keeping your insulin levels low during the early stages is equally important to ensure a healthy pregnancy and successful delivery. Here are three PCOS pregnancy risks associated with high insulin levels:  

1. Gestational Diabetes 

Women with PCOS have high fasting insulin levels, putting them at a higher risk of developing gestational diabetes during pregnancy. Gestational diabetes can lead to various pregnancy complications and health risks for both the mother and the baby.  

2. Preeclampsia 

Elevated insulin levels have been linked to an increased risk of preeclampsia, a serious condition characterized by high blood pressure and potential organ damage. Preeclampsia can lead to preterm delivery and other health concerns for the mother and baby.  

3. Preterm Delivery 

High insulin levels can increase the likelihood of preterm delivery, which can lead to a range of health challenges for the newborn, including respiratory and developmental issues.  

The Impact of High Insulin Levels on Male Fertility  

Recognizing the pivotal role that men play in the journey toward parenthood, it’s also imperative for them to prioritize their reproductive health by focusing on lowering insulin levels and reversing insulin resistance.   

Recent studies have shed light on the profound impact of insulin resistance on male fertility. Elevated insulin levels in men have been linked to reduced sperm quality, altered hormone profiles (i.e., low testosterone), and compromised reproductive function. Moreover, intriguing research has revealed that higher insulin levels in prospective fathers may contribute to genetic changes in sperm that influence the metabolic health of their future offspring. This highlights the importance of preconception health for both men and women.   

By proactively addressing insulin resistance through lifestyle modifications, prospective fathers have the opportunity to positively influence not only their own fertility but also the long-term health trajectories of their potential children. Embracing the journey toward parenthood as a shared endeavor, men can play a significant role in setting the stage for healthy generations to come.  

Key Takeaways: PCOS Early Pregnancy and Proactive First Steps  

For couples with PCOS, addressing insulin resistance and lowering insulin levels before pregnancy is crucial for optimizing fertility and promoting a healthy pregnancy. By working to improve insulin sensitivity, individuals can enhance their chances of regular ovulation, create a more receptive environment for embryo implantation, and reduce the risk of pregnancy complications such as gestational diabetes, preeclampsia, and preterm delivery.   

If you’re considering pregnancy and have PCOS, consider following a low insulin lifestyle both before and during pregnancy. Your proactive steps today can lay the foundation for a healthier tomorrow for both you and your future child.  

Subscribe to the Lilli Health newsletter for more insights on PCOS fertility and adopting a low insulin lifestyle! 

 

Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder affecting millions of women worldwide. While it’s one of the most common causes of female infertility, its diverse symptoms and individualized effects make a one-size-fits-all treatment elusive. For many, navigating PCOS isn’t just about managing physical symptoms but also addressing the emotional and mental challenges that lie beneath. Whether you’re on a journey to conceive, combating medication-induced side effects, or exploring holistic treatments, the path to understanding and treating PCOS can often feel overwhelming. 

This blog aims to demystify PCOS symptoms, presenting a comprehensive guide to its varied treatment options, from the conventional to the holistic. Our goal? To empower you with the knowledge you need to make informed decisions about your health. So, let’s get started!  

PCOS Symptoms: More Than Just Missed Periods  

Living with PCOS isn’t just about navigating irregular periods or fertility challenges. The journey encompasses symptoms like weight gain, acne, thinning hair or unwanted hair growth, and emotional hurdles such as unpredictable mood swings and bouts of depression. It’s like having an uninvited guest that impacts your daily routine and long-term aspirations.  

Your PCOS journey is as unique as you are. And while this individuality means there’s no standard script to follow, it also complicates the search for an effective treatment. Many women find themselves armed with prescribed medications and supplements, only to face disheartening side effects or unsatisfactory results. Add significant life plans, like starting a family, and the path through PCOS becomes even more intricate.  

Understanding Traditional Treatment Options for PCOS  

When exploring PCOS treatment, several medications are frequently prescribed or recommended:  

• Metformin: Initially developed for Type 2 diabetes, it works to lower insulin levels and is now often prescribed for PCOS.  
• Birth Control: Contrary to popular misconceptions, birth control neither causes nor cures PCOS. However, it’s often recommended to manage hormonal imbalances and regulate menstrual cycles.  
• Inositol: Known to improve insulin sensitivity and combat insulin resistance, a common PCOS symptom.  
• Glucagon-like Peptide Analogues (like Ozempic & Wegovy): While newer on the scene, these medications have been effective in managing insulin levels due to their ability to curb appetites and contribute to weight loss.  

The popularity of these medications is due to their accessibility and short-term symptom relief. What do they have in common? They address insulin resistance and related symptoms.  

While these medications work for some, they come with a host of side effects that can be a difficult pill to swallow (pun intended). A few of these treatments might also not be suitable for women planning to conceive, emphasizing the need for a more comprehensive treatment plan.  

Navigating Alternative and Holistic Treatment Avenues for PCOS  

The digital age brings with it a flood of information, but not all of it is accurate. Many health advocates for PCOS promote “miracle” supplements or revolutionary treatments. However, it’s essential to emphasize a fundamental truth: PCOS varies among individuals, yet the common underlying factor behind its symptoms is insulin. Simplistic advice such as ‘eat less, exercise more’ falls short, especially for those dealing with insulin resistance or hyperinsulinemia.  

The Role of Nutrition in PCOS Management

For a while now, doctors have recommended diet and lifestyle adjustments as the primary approach for patients with PCOS to alleviate their symptoms. However, there’s still uncertainty about the most effective nutritional changes. Eating in a manner that avoids substantial insulin spikes has been both validated through practical experience and backed by evidence as a viable strategy to regulate insulin levels, decrease testosterone levels, and comprehensively enhance PCOS symptoms. 

Lilli Health & the Low Insulin Lifestyle  

What sets Lilli Health apart from the rest? Our unwavering commitment to confronting the underlying causes of PCOS directly. We believe in equipping individuals with resources, comprehensive education, and cutting-edge tools as they navigate their journey to wellness. While traditional medications and therapies are valuable for some, we advocate for a low insulin lifestyle as the benchmark. This approach not only complements but enhances the outcomes of conventional treatments. 

Lilli Health isn’t just about promoting a philosophy; we also provide tangible solutions. Our book Low Insulin Lifestyle is the foundation for our PCOS treatment approach. Soon, we’ll be offering Lilli kits as an accessible way to monitor your insulin levels at home, and the Lilli App, designed to help you implement and sustain a low insulin lifestyle that works for you.  

Moving Forward: Making Informed Decisions for Your Health  

Your journey, your symptoms, and your body are uniquely yours. What might be a game-changer for one might be inconsequential for another. As you explore treatment avenues, prioritize education. Awareness is the path to empowered choices. Equipped with knowledge, you can better tailor a management plan that works for you. Always consult with healthcare professionals before tweaking treatments.   

Embracing a Comprehensive Approach to PCOS Treatment  

At Lilli Health, our vision is to establish a paradigm shift in healthcare, where a low insulin lifestyle becomes the standard recommendation for reversing insulin resistance and PCOS management. Together, we can realize this vision and advocate for our health one empowered leap at a time! 

Subscribe to our newsletter for more empowering insights and evidence-based strategies designed to help you take control of PCOS and live a healthier, happier life. 

Polycystic Ovary Syndrome (PCOS), an endocrine disorder affecting 1 in 5 women worldwide, has many faces. PCOS symptoms include irregular periods, infertility, and one that many women grapple with – weight gain. PCOS and weight gain form a tough-to-break cycle intricately linked to hormonal imbalances and insulin resistance.  

At Lilli Health, we don’t subscribe to the tired trope of “eat less, exercise more.” Instead, we arm women with PCOS with scientific insights and practical strategies for a more empowering approach to weight management. Welcome to the Low Insulin Lifestyle.  

This article will delve into why women with PCOS experience weight gain, and we will provide evidence-based exercise and lifestyle strategies to help manage it effectively. So, let’s get started!   

The PCOS and Weight Gain Connection  

Understanding the weight gain often experienced with PCOS requires a deep dive into the complex world of insulin, testosterone, and body fat distribution. High insulin levels, often associated with PCOS, can increase testosterone production. This hormone shift disrupts the typical female fat distribution, leading to weight gain around the midsection, akin to the male ‘apple’ shape.  

And therein lies the heart of the problem: PCOS predisposes women to weight gain by causing a rise in insulin levels. That’s why conventional weight loss advice often falls short for women with PCOS. Let’s dive deeper.  

The Cycle of PCOS Weight Gain and Insulin Resistance  

Women with PCOS often have high insulin levels and are prone to insulin resistance. With insulin resistance, cells struggle to use the glucose in your blood effectively, and the pancreas overproduces insulin. This hormonal seesaw stimulates fat storage, exacerbating weight gain. 

Why is it harder for women with PCOS to lose weight? 

Women with PCOS are genetically predisposed to weight gain. High insulin levels impact the hormones that signal hunger to the brain. This causes intense cravings for sugary and carb-rich foods (packed with glucose). Yet, eating these foods trigger high insulin spikes, perpetuating chronically high insulin levels. This affects insulin signaling, leading to insulin resistance, and the cycle of hunger and weight gain repeats. 

Have you ever felt lost and unheard when it comes to managing PCOS? I know exactly how you feel. My name is Ali Chappell, and I’m the founder of Lilli Health, a company dedicated to providing women with PCOS the knowledge and tools they need to live a fulfilling, healthy life. Today, I want to share with you the journey of Lilli Health and how it all started with my personal story.  

Discovering PCOS Symptoms: A Personal Revelation 

It all began during my senior year of college at Texas A&M University. At the age of 21, I was diagnosed with PCOS, a condition that affects millions of women worldwide. Even though I was soon to graduate with a degree in nutrition, I had never even heard of  PCOS, let alone understood its impact on my body. I had been suffering from PCOS symptoms since I was 16 (weight gain, acne, irregular periods, mood swings, anxiety, disordered eating), but I had no idea they were linked.

From Diagnosis to the Pursuit of Knowledge  

The moment of diagnosis was confusing and overwhelming. I was a vegetarian, I worked out daily, and despite being overweight, I thought I was physically healthy. My healthcare provider simply advised me to watch my weight and prescribed birth control to regulate my periods. Despite my nutrition education, I did not understand how my weight could affect my ovaries.

The Rise of Low Insulin Lifestyle   

This experience ignited my passion for learning, so I decided to pursue graduate education. While pursuing a master’s degree, I learned through extensive self-study that the culprit behind my symptoms was insulin, and so I developed a plan to help me lower my insulin levels. I was finally seeing success!   

This led me to pursue a doctorate degree and conduct a study on the effects of my insulin lowering plan on other women with PCOS, hoping to offer PCOS treatment guides and help others lose weight and improve their symptoms. The results from my original study were astounding and garnered recognition through multiple peer-reviewed publications. In fact, a recent randomized controlled trial in PCOS patients found it to be more effective than Metformin, a commonly prescribed medication to help lower insulin levels. 

Bridging the Gap in PCOS Nutrition Education  

Realizing the transformative potential of this approach, I knew I had to bridge the gap in nutrition education. Healthcare providers often struggle to find the time to offer comprehensive nutrition guidance, and dietitians themselves possess limited knowledge about this complex condition. Furthermore, misinformation runs rampant on social media, leaving many women confused, misinformed, and spinning their wheels.

Empowering Lives Through Lilli Health    

Inspired by my personal journey and armed with my educational background, I founded Lilli Health. My goal was to empower and inspire women with PCOS searching for answers. Initially, I collaborated with a previous team to launch a company, but I soon realized it wasn’t the right fit. Consequently, my husband and I decided to embark on our own entrepreneurial journey to establish Lilli Health. This decision was driven by the fact that the company’s foundation was rooted in my personal experiences, education, and research in PCOS.   

The Lilli Health Purpose: Achieving Your Wellness Goals 

The Lilli Health mission is to empower patients with PCOS by providing them with education and tools to embrace a low insulin lifestyle. Lilli Health’s purpose is to help you improve your signs and symptoms of PCOS and achieve your wellness goals.   

Lilli Health is a true success story. After facing challenges with disordered eating, anxiety, frustration, and pain for over a decade, I found the link between nutrition, hormonal imbalance, and PCOS. Adopting a low insulin lifestyle changed my life, helping me regain control over my PCOS. I’m excited for it to bring positive changes to yours as well.  

I recently published my book Low Insulin Lifestyle which details my journey with PCOS and the science behind this lifestyle. Lilli Health is also launching At-Home Insulin Testing Kits and the Lilli App, designed to help you keep track of your health and manage your condition through evidence-based nutrition. 

Around the globe, Polycystic Ovary Syndrome (PCOS) is a shared reality for 1 in 5 women. If you’ve been diagnosed with PCOS, you’re likely grappling with the challenging duo of weight gain and insulin resistance, thanks to high insulin levels.   

Healthcare professionals often suggest weight loss to manage insulin levels, a solution that seems straightforward. However, high insulin levels can make this mission feel like an uphill battle in a snowstorm. A more effective strategy understands the interplay between insulin and exercise for PCOS. This article explores why specific exercises are ideal for PCOS and how they tie into a holistic, sustainable lifestyle for improving symptoms and achieving long-term goals. Let’s get started!  

Understanding Exercise and PCOS  

Exercise is universally recognized for its many benefits, such as improved overall fitness, better sleep, stress reduction, and weight loss. However, for women with PCOS, the benefits go even deeper. Exercise aids in reducing insulin levels, promoting weight loss, and, more importantly, helping manage PCOS symptoms. 

The goal of exercising for PCOS isn’t merely to burn calories; it’s to purge excess insulin from your blood and make the insulin your pancreas secretes work better. 

So, how does this work? Exercises that focus on lowering cortisol levels and clearing excess glucose from the blood are the most effective.  

Cortisol, the “stress hormone,” is produced by your adrenal glands in response to stress. Chronically high cortisol levels can lead to higher insulin levels, which can increase androgen production from the adrenal glands and ovaries, resulting in PCOS signs and symptoms.  

Choosing the Right Exercises to Lower Insulin Levels  

If calorie burning isn’t the main objective, what exercises should you choose for managing PCOS?   

Research suggests walking, strength training, short bursts of high-intensity interval training (HIIT), and low-impact exercises like yoga are ideal for lowering insulin levels and reversing insulin resistance.  

Walking   

Simply getting your steps in every day can be incredibly beneficial for PCOS! Walking reduces cortisol levels, lowers insulin levels, and mitigates inflammation. On the contrary, more intense activities like running can elevate cortisol levels, potentially leading to increased insulin and androgen production. Therefore, walking proves more beneficial than general cardio for managing PCOS symptoms, including weight gain.  

Strength Training

Strength training activities, like lifting weights or squats, lower insulin levels by activating GLUT-4 vesicles, which shuttle glucose into the cells. This process reduces the amount of insulin secreted by your pancreas and improves your body’s sensitivity to insulin. Regular strength training, regardless of how heavy the weights are or how much muscle mass you build, is extremely helpful in lowering insulin levels.  

High Intensity Interval Training (HIIT)   

HIIT exercises are short, intense workouts followed by rest intervals. An example is sprinting, with a short rest period between each sprint. These exercises can be done in just 10 minutes and have been shown to be very effective at helping reverse insulin resistance. Despite causing a brief increase in cortisol levels, they help lower insulin levels and improve insulin sensitivity. However, for HIIT to be effective, it must be paired with a low-insulin lifestyle.  

Low-impact Exercise  

Activities such as yoga, barre, Pilates, and tai chi, help lower cortisol and clear excess insulin from the blood. They help connect breathing, movement, and meditation, which are known to be effective at lowering cortisol levels. Despite not being major calorie burners, these activities are among the best for improving insulin sensitivity.  

High-Intensity vs. Low-Intensity: Which Is Better?  

When it comes to managing PCOS, both high-intensity and low-intensity exercises can be part of an effective fitness strategy. But it’s essential to understand how each type impacts insulin levels and, consequently, PCOS symptoms.  

High-Intensity Exercise  

For women with PCOS, high-intensity exercises have been shown to help reduce insulin resistance effectively. The intense activity pushes your muscles to work harder, allowing them to absorb more glucose from your blood, reducing the amount of insulin required. This mechanism helps lower insulin levels in your bloodstream, improving your body’s sensitivity to insulin, a crucial factor for weight loss and managing PCOS.  

Low-Intensity Exercise  

Low-intensity exercises such as walking, yoga, Pilates, and strength training involve sustained activity at a steady pace. These exercises are less about burning calories and more about maintaining steady blood glucose levels, reducing insulin spikes, and managing cortisol levels.  

Finding a Balance  

The best fitness strategy for managing PCOS is a balanced combination of high-intensity and low-intensity workouts tailored to your needs and preferences. Experiment with different exercises, pay attention to how your body responds and adjust your routine accordingly. The goal should be a consistent, sustainable fitness regimen that works for you and supports your journey to manage PCOS.  

Is Exercising the Key to PCOS Weight Loss?  

While exercise is part of the weight loss equation, nutrition is the main element. Simply put, you can’t out-exercise a poor diet. If your food intake consistently spikes your insulin levels, no amount of exercise will compensate.   

A combination of regular exercise and a low-insulin lifestyle – eating foods that minimize insulin spikes – can increase insulin sensitivity and remove excess insulin from the bloodstream. This approach can help lower insulin levels, reduce testosterone production, improve PCOS symptoms, and aid in weight loss.  

Final Thoughts: Losing Weight with PCOS  

Remember, be physically active because it’s beneficial for your body. It reduces stress, lowers insulin levels, and can improve sleep. Choose activities that bring you joy, irrespective of their calorie-burning capacity. A sustainable lifestyle change is crucial for managing PCOS, and that’s where Lilli Health can help.  

About Lilli Health  

At Lilli Health, we’re committed to dispelling the fog of misinformation surrounding PCOS treatment and management. We provide science-backed strategies to help you overcome PCOS symptoms and achieve long-term wellness goals.   

From weight loss and improving fertility to taming inflammation, we’ve got your back with a toolkit designed to help you succeed. For more evidence-based strategies, grab our book, “Low Insulin Lifestyle,” and subscribe to our newsletters for PCOS-related content delivered straight to your inbox!   

With a low-insulin lifestyle and the right fitness tips, you can effectively manage PCOS. Remember, no amount of exercise alone can lead to effective weight loss without sustainable lifestyle changes, and we’re here to guide you along the way.   

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Exercise for PCOS FAQs  

Can exercise help with my insulin resistance linked to PCOS?  

• Yes, exercise can certainly help with insulin resistance linked to PCOS. Both aerobic exercises, such as walking and resistance training, promote glucose uptake in your cells, effectively reducing insulin levels in your blood. Lower insulin levels can alleviate insulin resistance, a common symptom in women with PCOS.  

Will exercise help with weight loss if I have PCOS?   

• Yes, exercise can assist with weight loss if you have PCOS, but not in the traditional sense of “calories in, calories out.” The key lies in the type of exercise and how it impacts insulin levels. Remember, weight loss in PCOS is less about calorie burn and more about reducing high insulin levels. Activities that help lower insulin levels, such as walking, strength training, HIIT, and low-impact exercises like yoga, can contribute to weight loss.  

Can regular exercise help regulate my menstrual cycle?   

• When combined with a low-insulin diet, regular exercise can help regulate menstrual cycles. By helping reduce insulin levels and testosterone levels, exercise can help restore ovulation and regular menstrual cycles in women with PCOS. It’s important, however, to avoid excessive exercise, which can stress the body and potentially disrupt the menstrual cycle.    

Can exercise help alleviate symptoms such as fatigue, mood swings, and depression associated with PCOS?   

• Yes, exercise can play a significant role in managing these symptoms. Regular physical activity boosts mood and can help reduce fatigue by improving energy levels. Additionally, certain exercises like yoga and Pilates can help manage stress and alleviate mood swings. Exercise can also have a positive impact on depression, acting as a natural antidepressant by triggering the release of endorphins, the body’s feel-good hormones.  

Like a beacon in the fog, we’re here to help you navigate the often daunting and misunderstood condition known as Polycystic Ovary Syndrome (PCOS). As one of the most prevalent hormonal imbalances among women, PCOS demands our attention. In this comprehensive PCOS Wellness Guide, we’ll demystify PCOS, decode its connection with insulin resistance, and shed light on its diverse symptoms, the underlying causes, and promising treatment options. Together, we’ll amplify PCOS awareness and chart a path toward wellness.  

PCOS: A Global Concern  

PCOS is the most common hormonal imbalance disorder among women of reproductive age. Astoundingly, it’s believed to affect up to 20% of women aged 15 to 45 globally. Even more alarming, a vast number of cases remain undiagnosed until fertility issues arise. The signs of PCOS can differ substantially among various ethnicities, with women from Latin American and South Asian countries demonstrating the highest rates of PCOS.  

Understanding the Enigma of PCOS Symptoms

PCOS manifests as a collection of often distressing symptoms. These include irregular periods, acne, unwanted hair growth (hirsutism), scalp hair loss, mood swings, and more. But what’s the underlying cause of these signs?  

Digging Deeper: What Causes PCOS?  

While the exact causes of PCOS remain somewhat elusive, evidence suggests a combination of genetic and environmental factors at play. Women with PCOS are genetically predisposed to produce higher levels of insulin and androgens like testosterone. This hormonal imbalance leads to the typical symptoms associated with PCOS.  

The Insidious Duo: PCOS and Insulin Resistance  

You may wonder, “What does insulin have to do with all this?” Well, insulin is the unsung hero in hormone regulation. When insulin levels surge, the ovaries in women with PCOS are stimulated to produce excess testosterone. This hormonal dance disrupts insulin signaling and exacerbates insulin resistance.  

Cracking the Code: Diagnosing PCOS  

There’s no one-size-fits-all test for PCOS. Doctors typically use a combination of medical history, physical examination, blood tests, and ultrasound to diagnose the condition. It’s crucial to understand that the diagnosis process can be as complex as the syndrome itself. Early detection is paramount, so don’t hesitate to consult a healthcare professional if you suspect PCOS.  

A Guided Path: PCOS Treatment Options  

When it comes to PCOS treatment, lifestyle changes truly count. Medications like Metformin are often prescribed because they lower insulin levels and can help with weight loss. However, they come with side effects and aren’t recommended when trying to conceive. More concerning, without lifestyle adjustments, these medications often show little to no positive impact.  

Adopting a low insulin lifestyle, or eating in a way that lowers insulin levels, is backed by research as one of the most effective long-term treatments for managing PCOS. Pairing an insulin-lowering diet for PCOS with medications can help reverse insulin resistance and improve symptoms.  

While it may seem overwhelming, these lifestyle changes can significantly improve your quality of life and help manage symptoms. Remember, each step taken is a stride toward wellness!  

The Path Ahead: Conquering PCOS  

Navigating PCOS is undoubtedly challenging. Yet, understanding the intricacies of the disorder, including the roles of insulin and testosterone, can make a world of difference. Equipped with knowledge and the right resources, conquering PCOS is within reach!  

The journey to wellness isn’t a race but a marathon. Be patient with yourself, stay informed, and keep advocating for your health.  

The future is bright. PCOS may be a part of your story, but it doesn’t define you. Together, let’s spread PCOS awareness and foster a world where every woman knows about this condition and how to manage it effectively.  

Have questions or insights about living with PCOS? We’d love to hear from you. Please share this post to spread PCOS awareness, or contact us for more personalized guidance.  

About Lilli Health  

At Lilli Health, we’re on a mission to empower women with PCOS on their wellness journey. We’re dedicated to providing knowledge, resources, and tools to help you understand and manage your condition through nutrition. Our focus is not just on treating symptoms but on adopting a holistic, long-term approach to wellness that puts you back in control of your health. We firmly believe everyone deserves to live their healthiest, happiest life, and we’re here to help make that a reality. 

Polycystic Ovary Syndrome (PCOS) can seem like a complex puzzle, with each piece intricately linked to another. A crucial piece in this puzzle is insulin resistance. If this term is new to you, you’re not alone. 

The role of insulin is one of the most overlooked aspects of managing and treating patients with PCOS, but perhaps one of the most important. Understanding its implications on your body and its connection to PCOS symptoms is crucial for managing your condition, losing weight, and attaining sustainable wellness. This blog will delve into insulin resistance and its impact on PCOS symptoms. Read on for everything you need to know!

What Is Insulin Resistance? 

Insulin resistance is a condition in which your body’s cells become less responsive to insulin, a hormone that helps regulate blood sugar. This means your body needs to produce more insulin to get the same effect, resulting in even higher insulin levels in the blood.   

When insulin levels remain elevated for extended periods, typically as a result of eating a diet that causes recurrent insulin spikes, your body’s response to insulin begins to taper off. It’s like knocking louder on a door when no one answers, except the door is your cells, and the knock is insulin. This phenomenon is insulin resistance, where cells are resistant to the insulin the pancreas secretes.   

Insulin Resistance: The Hidden Link to PCOS   

Women with PCOS tend to have the highest insulin levels among any population. This means that PCOS and insulin resistance are tightly entwined. High insulin levels trigger your ovaries to overproduce testosterone, a hormone associated with several PCOS symptoms, including acne, irregular periods, and excessive hair growth.  

Simply put, high testosterone levels, triggered by high insulin levels, are what you can thank for all the pesky signs and symptoms of PCOS!  

Testosterone and PCOS: An Unwanted Alliance   

Excessive testosterone can set off a series of chain reactions leading to common PCOS symptoms. For instance, it activates sebaceous glands, leading to increased oil production and clogged pores, which cause acne. Similarly, heightened testosterone levels can stimulate hair follicles on the face, chest, and lower abdomen, resulting in hirsutism or unwanted hair growth.   

Insulin Resistance and PCOS: Affecting Ovulation and Weight   

Insulin resistance in PCOS can profoundly impact menstrual cycles and body weight. Elevated insulin and testosterone levels disrupt ovulation, often leading to infertility in women with PCOS.   

High insulin levels can also increase your appetite and create cravings for sugary and carb-rich foods. Remember, high insulin levels mean you can’t burn stored body fat for energy. To compensate, your body slows down its metabolism and makes you hungry, so you’ll eat more food.  

It needs that extra food to help provide energy because it can’t access your stored body fat. In turn, this worsens the cycle and drives insulin levels even higher. Coupled with testosterone-induced impulsivity and increased hunger, it creates the perfect storm for weight gain – a common PCOS sign and indicator.   

 

Identifying Insulin Resistance   

Given that nearly 9 out of 10 US adults have some level of insulin resistance, it’s essential to identify this condition early on. However, measuring insulin levels is rare among healthcare providers, making detection challenging.   

Common symptoms such as frequent cravings for sweets, fatigue after meals, brain fog, and difficulty losing weight might indicate insulin resistance. If you experience these symptoms, we recommend you consult a healthcare professional and ask for an insulin level test. But you should be prepared that they may say no. Luckily, Lilli Health will be launching At-Home Insulin Testing Kits soon to help you monitor your insulin levels and gain critical insights into your overall health! 

What Foods Cause Insulin Spikes?   

While all foods cause an insulin spike to some extent, certain types cause higher spikes than others. Foods rich in whey proteins, starches, and carbohydrates tend to cause the highest insulin spikes compared to non-starchy vegetables, fruits, and lean meats. Regular consumption of insulin-spiking foods over time can lead to long-term health complications, including insulin resistance.   

“A diet that causes recurrent insulin spikes leads to insulin resistance, and insulin resistance leads to weight gain and even higher levels of insulin. This is the premise behind Lilli Health and a low insulin lifestyle. Preventing diet-induced spikes in insulin by following a low insulin lifestyle is the first step in reversing this vicious cycle.” – Low Insulin Lifestyle: My personal journey with PCOS and the science behind a low insulin lifestyle by Ali Chappell.  

Can I Reverse Insulin Resistance?   

Here’s the good news: you can manage and even reverse insulin resistance by following a low insulin lifestyle. Simply eating foods that don’t spike insulin is all it takes!   

Your body will become more sensitive to the insulin it secretes, thereby lowering insulin levels and reversing insulin resistance. By lowering insulin levels, testosterone levels will also decrease, which can improve the signs and symptoms of PCOS.  

Insulin Resistance, PCOS, and Your Long-Term Health   

Understanding whether you can easily switch between burning glucose or fat for energy is an essential indicator of your health. If you assume that everyone’s body has that ability, you’re only looking at one piece of the puzzle. It all depends on how high your insulin levels are.   

High insulin levels can inhibit your body’s ability to switch between burning glucose or fat for energy, impacting overall health. Unchecked insulin resistance can also lead to long-term health issues, including type 2 diabetes, heart disease, and other complex chronic conditions. But with early detection, lifestyle changes, and proper medical guidance, you can effectively manage insulin resistance and PCOS.  

Introducing Lilli Health & the Low Insulin Lifestyle 

Lilli Health is passionate about helping women with PCOS regain control of their health. We focus on lowering insulin levels to improve hormone balance and promote weight loss. What sets us apart is our focus on tackling the root problem – insulin. We provide education, resources, and support to help you understand the ‘why’ behind your symptoms and how to adopt an insulin-lowering lifestyle to effectively manage PCOS and improve your overall health.  

Remember, knowledge is power. Subscribe to our newsletter to stay up to date on everything you need to know about managing your condition through nutrition! 

 

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many teenage girls. Although it can be challenging, early detection and education about PCOS, high insulin levels, and insulin resistance are crucial for effective management and long-term health.  

In this blog, we’ll explore the importance of following a low insulin lifestyle and how Lilli Health can help teens navigate their journey with PCOS management, preventing chronic disease, and preserving fertility. Read on to learn everything you need to know about teenage PCOS! 

Early Detection of PCOS and Education 

Signs and symptoms of PCOS can vary from person to person. By being aware of these indicators, both teens and their parents can be vigilant in recognizing potential PCOS-related concerns. Here are some common PCOS symptoms to watch out for: 

• Irregular Periods: Menstrual irregularities, such as infrequent or prolonged periods, can be a sign of PCOS. Tracking menstrual cycles and noting any deviations can be helpful in identifying potential hormonal imbalances.
• Acne and Skin Issues: Teenagers commonly experience acne, but persistent and severe acne on the jawline that does not respond to typical treatments may be linked to PCOS. Skin issues like oiliness, blackheads, and dark patches can also indicate the condition.
• Excessive Hair Growth: PCOS may cause hirsutism, which refers to excessive hair growth in areas such as the face, chest, abdomen, and back.
• Weight Fluctuations: Sudden and unexplained weight gain or difficulties in losing weight despite efforts can be a sign of PCOS.
• Mental Health Disorders: PCOS can have an impact on mental well-being. Anxiety and depression are often associated with the condition, highlighting the importance of considering mental health when assessing PCOS symptoms.

By prioritizing education and PCOS awareness, we can empower teens and their parents to take proactive steps toward timely intervention and support. Regular check-ups with healthcare professionals are crucial in monitoring and managing PCOS. 

Understanding High Insulin Levels 

Understanding insulin and its role in hormonal imbalance is a key aspect of learning about PCOS. In fact, insulin is the underlying culprit behind the symptoms and their severity. Keep reading to understand how insulin contributes to hormonal imbalance and symptoms of PCOS! 

Insulin Resistance and PCOS: The Connection 

Insulin, a hormone responsible for regulating blood sugar levels in our bodies, plays a vital role in our overall health. However, in the case of PCOS, the body may produce excessive amounts of insulin, resulting in higher insulin levels. This phenomenon is known as insulin resistance, which disrupts hormone balance and triggers various PCOS symptoms. This is because when insulin levels are high, the ovaries respond by producing excessive testosterone, leading to symptoms like irregular periods, acne, excessive hair growth, and weight gain. Therefore, the impact of high insulin levels on teens with PCOS is significant. 

Here’s why understanding insulin resistance is crucial for overall health: 

• Weight Gain and Difficulty Losing Weight: Elevated insulin levels contribute to weight gain and make it challenging to shed those extra pounds.
• Chronic Conditions and Long-Term Health Risks: High insulin levels increase the risk of developing chronic conditions like type 2 diabetes and cardiovascular diseases. By adopting a low insulin lifestyle, teens can mitigate these risks as early as possible and promote long-term health.
• Fertility and Reproductive Health: Insulin resistance affects hormonal balance, which can disrupt the menstrual cycle and fertility in teens with PCOS. By managing insulin levels, they can potentially improve their reproductive health and preserve fertility.

In the end, understanding this connection between PCOS diet, insulin, and testosterone is essential for teens with PCOS to effectively manage their symptoms and improve their quality of life. 

The Importance of a Low Insulin Lifestyle 

Following a low insulin lifestyle can significantly reduce insulin and testosterone levels, improve the management of PCOS symptoms, and reduce the risk of associated health complications. Here are a few key aspects of a low insulin lifestyle: 

• Insulin Lowering PCOS Diet: Consuming a diet based on lean proteins, vegetables, fruits, nuts and seeds, and healthy fats and avoiding starches, sugar, and certain types of dairy can help lower insulin levels.
• Regular Exercise: Engaging in regular physical activity improves insulin sensitivity. Incorporating activities such as walking, swimming, or dancing into daily routines can have positive effects on overall health and PCOS management.
• Stress Management: High levels of stress can worsen PCOS symptoms and disrupt hormonal balance. Encouraging stress reduction techniques like mindfulness, meditation, yoga, or engaging in hobbies can help promote emotional well-being and overall health.

How Lilli Health Can Help 

PCOS is a common condition among teenage girls that requires early detection and education. By understanding the impact of high insulin levels and adopting a low insulin lifestyle, teens can effectively manage their PCOS symptoms, reduce the risk of chronic diseases, and preserve their fertility. 

We at Lilli Health understand the unique challenges teens with PCOS face and are committed to providing comprehensive support for their journey. Through innovative resources and a focus on education, Lilli Health aims to empower teens with PCOS and anyone suffering from insulin-related chronic conditions to embrace a low insulin lifestyle. 

Subscribe to our newsletter for more PCOS wellness guides, helpful tips and resources, and personalized info sent to your inbox! Together, we can rewrite the narrative around PCOS management and empower a future of lasting health and wellness.