Reversing Insulin Resistance to Lose Weight
Insulin resistance is a condition that affects roughly 50% - 70% of women with PCOS and represents the 'metabolic' aspect of PCOS.
Insulin resistance causes the most predominant hormonal imbalance for women with PCOS - hyperinsulinemia (chronically high insulin levels).
This imbalance of high insulin levels triggers a cascade of other imbalances and symptoms, such as;
👉 The ovaries over-producing testosterone, leading to excess testosterone levels. In turn, creating symptoms like acne, hair loss, hair growth, menstrual cycle irregularities
👉 Weight gain
👉 Excessive hunger, cravings, and really poor energy levels
If your goal is to lose weight, a big focus on yours must be to reverse insulin resistance. This is what's called increasing your insulin sensitivity.
Medications such as Metformin do this. This is why Metformin is considered an Insulin Sensitizing drug.
But, there are also so tried & true lifestyle behaviors that can improve your insulin sensitivity beyond belief. They are;
✅ DIET: Moderate to low carb diet, aim for 20-30% of your overall carbohydrate intake to come from Low-GI carb sources. For example, if you're 1,600 calories per day, aim to eat around 100g of carbohydrates.
✅ EXERCISE: Resistance training with the goal of building some lean muscle mass is SO effective for improving your insulin sensitivity. This will also help to increase your overall metabolic burn.
✅ SUPPLEMENT: 3-4g of Inositol daily, magnesium (250-500mg), NAC (500mg - 1,500mg), chromium (200mcg)
✅ SLEEP: Several studies have also linked poor sleep to reduced insulin sensitivity so aim to get AT LEAST 7 hours of sleep per night.
✅ STRESS: Stress hormones also make the body more insulin resistant so aim to reduce & eliminate any stressors in your life. Also, supplement with Turmeric, berberine, and omega-3's.
When combining the above into a hollistic and PCOS-specific weight loss approach, you can achieve amazing results. Remember, results are about working smart, not just hard without focus.
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About Drew Baird:
Drew Baird is the founder and owner of Drew Baird Fitness and Healthy PCOS. Drew has worked with over 23,800 clients on his online weight loss programs and helped his clients lose over 263,000kgs. He's known for his realistic, no bullshit approach to getting results.
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