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I really hate information gatekeeping, so I’m posting the info my dietician gave me today

This post contains information on plate balancing, a 5 day 1500 calorie meal plan, and healthy snack recipes. This is recommended for those looking to lose weight ONLY if it is both safe and wanted. For more accurate and helpful information to your own specific needs, please seek out a nutritionist/dietician !! This post is NOT for disordered eating or unhealthy weight loss

**Disclaimer: These recommendations and recipes were from my dietician, for me and my needs. These might not work for you ! Always listen to your body. I’m simply sharing this info for anyone who might find it helpful. Stay happy and healthy friends, remember: we’re not striving for perfection, we’re striving for sustainability

Back on my bullshit 😎 🖤 almost through my 2nd round of the "glutes maximized" challenge programming on my lil app. I bet I could, in theory, get faster and more dramatic results with a gym membership but I do so enjoy wearing as little as possible and pausing for toddler emergencies whenever I need to. I've been adding at least one routine a week from the new Pilates programming, it's hard! It is CHALLENGING. My core is still very underdeveloped and I struggle to connect my mind to those muscles, especially my lower abdominals. Maybe with more practice I can start training those better. I do feel like I'm achieving *something *, just not entirely sure what yet. That'll make itself known in the next few months, hopefully. Right? Takes 3 months of consistency to show results?

#watch me grow #growing my glutes #glute gains #body recomposition #workin on ma fitness #cute face chubby waist #thick legs in shape #thicc af #thicc women #thick thighs save lives #pearshapedbbw #mom bod #meno belly #pcosweightloss

tw: talk of weight/weightloss

so I was basically told in a bit of a nicer way that my doctor wasn't willing to help me more with my knee pain until I lose weight.

if anyone has any tips, tricks, or whatever of how to healthily lose weight while being physically disabled and having PCOS I would greatly appreciate it

I'm struggling so bad with losing weight :')

#disabled #disability rights #young and disabled #chronic pain #chronically ill #disability #mobility aid user #forearm crutches #joint pain #mobility aid #pcos #pcosawareness #pcosweightloss #pcos treatment #insulinresistance #knee pain #knee problems

Today I got my first diagnosis that might help me get a step further in my medical journey.

I wasn’t expecting anything today at all. Not at all. I’m actually still quite in a bit of shock by it.

I feel listened to and understood. It’s a diagnosis that explains some of my issues and symptoms. Not my biggest issues, but it definitely helps a lot to know.

I got diagnosed with PCOS. I had a history of ovarian cysts before this, and had ultrasounds before this one. However, they couldn’t find my left ovary.

This time, the technician found it— most likely because my bladder was so uncomfortably full I felt like I was actively pissing myself.

Behold! The “string of pearls” on my ovary!

Gross to think about my insides but there it is.

My right ovary is enlarged and has a 2.2cm cyst too 😣 I’ve dealt with the pain of a cyst popping so having this possible “ticking-time bombs” in my body makes me a little nervous.

Here’s the exact notes the doctor took:

I’m happy because this means the weight gain and obesity I have isn’t my fault. However, I don’t exactly want to go on a strict diet to help my PCOS. I’m happy and sad. It’s weird. I’m still not exactly sure what this means for me.

#chronic fatigue #chronic illness #chronic pain #chronically ill #pcos #pcosawareness #how to lose weight with pcos #pcos treatment #pcosweightloss #Poly cystic ovary syndrome

Over 40lbs down in 6 months, the first time I’ve felt my ribcage in years. Battling this PCOS one workout at a time. 💪🏻

#c’est moi #personal #pcosawareness #pcos #pcosweightloss #weight loss #california #workout life #habit changing #progress #me

Getting Back On Track – Part 4/5:

Hormonal Balance

I’ve never really thought of hormonal balance as a key part of my weight loss process until recently. Mostly because I don’t have any medical condition or major risk factors for hormonal imbalance (which I’m very grateful for). But I do have irregular periods (though not enough to meet PCOS criteria), chronic stress, and poor sleep hygiene thanks to work, school, and my tendencies to procrastinate and stress.

I always thought hormonal imbalance presented with extremely overt symptoms, learning it could be more subtle and how hard it could make weight loss (especially insulin resistance) was game changing.

I’m still learning and trying to understand my body and I am definitely no endocrine specialist, so this section is about what I've learned. Science changes a lot and we all have different bodies and realities so take it with a grain of salt before thinking it automatically applies to you.

🌸 What throws your hormones out of balance?

• Chronic stress → high cortisol

• Irregular sleep → low melatonin and disrupted circadian rhythms

• Skipping meals or extreme dieting → blood sugar instability, insulin resistance

• Overtraining or under-recovering → high cortisol, low thyroid, low sex hormones

• Highly processed diet → inflammation + blood sugar spikes

• Gut issues → microbiome imbalance, estrogen dominance

• Poor liver function → reduced hormone detox

• Sedentary lifestyle → insulin resistance and hormonal stagnation

• Environmental toxins (plastics, fragrance, nonstick pans) → endocrine disruption

There are also non-lifestyle-related factors that may affect hormonal balance:

• Genetics and family history

• Age (especially perimenopause or post-30s hormone shifts)

• Medications (like corticosteroids, SSRIs, hormonal contraception)

• Chronic illness or autoimmune conditions

Some of these you can’t change and that simply put, freaking sucks, but being aware of them helps you manage what you can.

🌸 Key hormones that impact weight and well-being:

Cortisol – the stress hormone

Helps your body handle threats. Too much for too long = belly fat, sugar cravings, fatigue, poor sleep, muscle breakdown.

Insulin – the blood sugar manager

Regulates glucose absorption. High insulin over time = fat storage mode ON.

Low insulin = hanger, fatigue, brain fog.

Insulin resistance = harder to lose fat, easier to store it.

Leptin + Ghrelin – fullness and hunger signals

Leptin tells you you’re full. Ghrelin tells you you’re hungry.

Poor sleep and chronic stress dysregulate both → intense cravings and emotional eating.

Estrogen + Progesterone – menstrual cycle regulators

Imbalances can cause irregular cycles, PMS, bloating, mood swings, and fat distribution shifts (hips, thighs, belly depending on the ratio).

Thyroid hormones (T3, T4, TSH) – metabolic regulators

Thyroid sets the pace of your metabolism. Low thyroid = fatigue, cold sensitivity, slow digestion, weight gain.

Stress, undereating, and nutrient deficiencies can suppress thyroid function.

🌸 How to manage: Get your basics in check

If you’ve read Parts 1 to 3 of this Getting Back On Track series, you already know how to balance your hormones: adequate nutrition, exercise, sleep and stress. These are the foundations. But here are some specific tools to add on:

1) Nutrition

• Intermittent fasting:

Helps reduce insulin resistance, improve blood sugar control, and give your digestive system a break. Even 12–14 hours overnight can help. But don’t overdo it if you have hormone issues — too much fasting can spike cortisol in women.

• Decrease carbs, increase protein and fiber:

Protein stabilizes blood sugar and supports lean muscle mass, which improves insulin sensitivity. Fiber slows digestion and reduces glucose spikes. Together, they reduce cravings and support hormones.

• Eat your meals in the right order:

Fiber → protein/fats → carbs. This order flattens the glucose spike.

• Don’t drink your sugar:

Liquid calories (juices, sugary coffee drinks) spike insulin faster than whole foods.

• Don’t eat naked carbs:

Pair carbs with protein/fat. A slice of bread + avocado and egg is better than plain toast (or even PB&J toasts, eat if you want but not because you think it’ll help weight loss).

• Start with a strong breakfast:

A high-protein, high-fiber breakfast (like eggs + veggies or Greek yogurt + chia + oats) helps stabilize blood sugar early, keeping you full and calm until lunch. This prevents the 4 PM junk food meltdown.

• Avoid constant snacking:

Stick to 3 meals per day to give your insulin time to drop between meals. Constant snacking keeps insulin chronically elevated.

• Stop eating after 8–9 PM:

Late-night eating keeps insulin and cortisol active at the wrong time. Eating earlier aligns better with your circadian rhythm.

• Walk after meals:

Even 10–15 minutes can dramatically reduce blood sugar spikes and improve insulin sensitivity.

• Apple cider vinegar (1 tbsp in water before meals):

Can help blunt blood sugar spikes, but avoid if you have reflux, sensitive enamel, ulcers, esophagitis, or digestive issues.

🚨About prolonged fasts (24–72h):

Can it have certain benefits? Science seems to have found some. The problem is the amount of people that could do it safely and for the right reasons (not weight loss!) is extremely narrow. Most people that do it often mask disordered eating and do not know how to refeed properly to avoid important health issues which make prolonged fast more harmful than beneficial for the vast majority of us. Bottom line: avoid and if you decide to, do it under medical supervision.

2) Exercise

• Start low, go slow:

When hormones are off, your body needs gentler support. Strength training and LISS are the most hormones friendly: helps with insulin resistance, less risk of spiking cortisol

Respect 60-90s breaks in between sets and 2-3 min in between exercises.

• Rest days are sacred:

Signs you’re overtraining: fatigue, poor sleep, low mood, higher resting heart rate, stalled progress, soreness that won’t go away, or getting sick more often.

• Choose LISS (low-intensity steady state) over HIIT:

LISS (like walking or swimming) reduces cortisol and improves fat burning without stressing your system. HIIT and high-impact training can spike cortisol too much when your hormones are already dysregulated.

• Mind-muscle connection:

Focus on form and muscle engagement during workouts. Hormone health loves slow, controlled movement.

• Train earlier in the day:

Mimics natural cortisol peaks and helps reset your circadian rhythm.

3) Sleep & Stress

This was covered in detail in Parts 3A and 3B, but quick reminders:

• Sleep and stress directly affect cortisol, insulin, and hunger hormones.

• Sleep before midnight counts more (due to circadian rhythm).

• Morning sunlight resets your body clock.

• Avoid caffeine if you suspect hormonal imbalance or have PCOS.

Sleeping 10 PM to 6 AM is not the same as midnight to 8 AM, even if it’s the same number of hours. When you sleep matters as much as how much and how. Hormones like melatonin and cortisol follow natural light cues. You also emotionally process more in the second half of the night, so sleep deprivation = emotional dysregulation. Stress eating anyone?

🌸 Nervous System Regulation:

With your endocrine system (hormonal system), your nervous system is the other messenger in your body. Hormones are molecules that your brain secretes to send messages to your body (stop eating, time to sleep, let’s stock/burn fat, we’re in danger, etc).

Hormones take hours/days to deliver that message but they result long term outcomes. On the other hand, neurones deliver an “electric” message that is very quick but short lived. Nonetheless, both systems work together to keep your body balanced (homeostasis), if one is dysregulated so will the other.

How to regulate your nervous system:

• Deep Belly Breathing

• Cold exposure (activates vagus nerve)

• Prayer, yoga and other relaxation techniques

• Grounding practices like barefoot walking, gardening, or touching natural textures can lower cortisol.

• Laughter and affection: safe, joyful social interactions stimulate oxytocin and reduce cortisol.

• Somatic work : shaking, dancing, gentle stretching, trauma release exercises can help release stored tension that affects hormonal balance.

🌸 PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder often involving:

• Irregular or absent periods

• Weight gain or trouble losing weight

• Acne, hirsutism (facial/body hair), scalp hair thinning

• Ovarian cysts (not always present)

• Fatigue, mood swings, insulin resistance

Not everyone with PCOS is overweight. And not everyone overweight has PCOS. If your cycles are irregular (less than 8 periods a year, or more than 35–40 days apart), see your doctor.

Treatment options may include:

• Combined oral contraceptives (COCs)

• Metformin for insulin resistance

• Anti-androgens (like spironolactone)

• Myo-inositol, NAC, zinc, omega-3s (discuss with a provider)

Diet tweaks that help:

• Follow tips above (mostly for insulin resistance)

• Try reducing dairy (some report improvements). Some studies shows milk carries reproductive hormones from cows, but it is unclear if the trace amount is enough to cause hormonal disturbances in humans. There may be individual sensitivities.

• Reduce gluten if you’re sensitive

• Cut caffeine if you’re experiencing anxiety, cravings, or sleep issues

PCOS is complicated and individualized, don’t self-diagnose. But do advocate for yourself.

🌸 Inflammation & Hormones

Chronic inflammation worsens insulin resistance, suppresses thyroid function, and can disrupt reproductive hormones.

Key steps:

• Avoid ultra-processed foods, refined sugars, seed oils

• Favor anti-inflammatory foods: leafy greens, berries, olive oil, fatty fish, turmeric, green tea

• Support gut health with prebiotics, probiotics, and fiber

• Consider supplements like omega-3s, curcumin, and magnesium

Food sensitivity testing exists, but isn’t always reliable or necessary. They might be useful if you have inflammatory conditions (like HS, eczema, or IBS) — just don’t rely on them blindly.

🌸 Other tips

• Cycle and biofeedback tracking:

Use an app or journal to track periods, symptoms, mood, cravings, energy, and sleep. To biohack also track resting heart rate and basal body temperature (linked with ovulation). Many smart watches can do that. This helps you anticipate hormonal shifts and plan around them.

There are some fancy gadgets like continuous glucose monitoring or hormonal sticks on which you pee. I dont think they are necessary and might cause unnecessary worry and expenses, but to each their own!

• Sync your cycle:

Follicular phase (after period): Energy rising → best for new projects, intense workouts

Ovulation: Peak energy + libido → strength training, socializing

Luteal phase: Energy dips → favor slow movement, more carbs, more rest

Menstrual phase: Prioritize rest, reduce inflammation, lower intensity workouts

• Herbal & Holistic Support

(Only use under guidance if you’re sensitive, on meds, or TTC)

Ashwagandha: cortisol management, sleep, mood

Vitex (chasteberry): supports progesterone (especially if luteal phase is short)

Rhodiola: adrenal support, mental clarity

Spearmint tea: helpful for androgen reduction in PCOS (anti-hirsutism)

• Detox Pathways

Your body detoxes itself every day via your liver, kidneys, gut, and skin. Hormonal detox depends on that. It doesn’t you doing nonsensical juice detox cleanses or any other fad diet/supplements/tea but you can make the job easier with healthy habits.

Support your body by:

- Hydrating well

- Eating cruciferous veggies (broccoli, arugula, cabbage, it can support estrogen clearance)

- Sweating regularly (sauna, hot yoga, or just exercise)

- Pooping daily (fiber, hydration, magnesium if needed)

🌸 Ask your doctor before anything:

Your doctor can be helpful in identifying red flags and if certain tests should be performed. This is crucial if you suspect hormonal imbalance. Once important causes are ruled out, you can focus on lifestyle changes. Hormonal panel can include:

• Thyroid (TSH, optional: free T3/T4, anti-tpo) if fatigued or gaining weight or other thyroid symptoms

• Reproductive hormones (LH, FSH, estrogen, progesterone, testosterone, DHEAS, AMH if TTC) if amenorrhea or family history of premature ovarian failure.

• Fasting insulin, glucose, HbA1c (can all appeasr normal with early insulin resistance though). Can also consider cholesterol panel if you're over 40yo or have risk factors (family history in young age, cardiac comorbidites, diabetes, etc.)

• Pelvic ultrasound if PCOS suspected

• Cortisol tests are very rare and usually reserved for specific cases, they likely wouldn't give you valuable intel in most cases unless you have serious manifestations outside of weight loss.

Oftentimes time blood tests are not necessary but having a baseline to make sure there isn't anything underlying could be considered.

Girlies with PCOS send me your tips and things that have worked for you. I’ve gained so much weight and losing it has been difficult. I feel so uncomfortable in my skin and it’s been very deflating to be honest.

#pcosawareness #pcos #pcosweightloss #pcos treatment #pcosjourney #pcossupport #pcos diet #pcos symptoms