PCOS Podcast pt 2

Ep009 | The PCOS Podcast Part Deux

Podcast Show Notes

Short list of show notes today ladies, things in the Vitality Kitchen are very busy at the moment.

I mention Alisa Vitti in the podcast. She is a medical doctor who specializes in natural method to cure PCOS; and ladies, she’s been there, having resolved her own PCOS through food and lifestyle habits. Anything I could say on the matter, she could say much better. Visit her HERE.


the pcos podcast

Ep008 | The PCOS Podcast

PCOS Podcast Show Notes

How Does PCOS Develop?

  • When there is an imbalance in the hormones (chemical messengers) in your brain and your ovaries.
  • When a hormone called LH (from the pituitary gland) or when your levels of insulin (from the pancreas) are too high extra testosterone production occurs by the ovaries.
  • The body may also experience insulin resistance (the inability to properly use insulin) causing blood sugar levels to go up which may in the long run increase your chance of developing diabetes and/or heart disease.

What Does PCOS Present Itself Like?

  • Symptoms may be mild at first and include such things as unwanted changes in physical appearance (facial and body hair growth, acne) weight gain or the inability to lose weight, irregular periods, difficulty getting pregnant, or depression.
  • Most women will also grow many small cysts on their ovaries. While the cysts themselves are harmless the hormone imbalance they cause isn’t.

Cause, Treatment and Family History

  • The cause of PCOS is not fully understood but genetics appear to play a large role. There is a higher risk of developing PCOS if women within your family have had it or have experienced irregular periods or diabetes.
  • Diagnosis procedures such as an investigation into personal and family past health, a physical exam, ultrasound, blood pressure testing, blood sugar and hormone level testing may be done by your doctor.
  • Treatment such as regular exercise, healthy foods, and weight control may help reduce symptoms and prevent long-term health problems. Your doctor may also prescribe birth control pills to reduce symptoms.

Nutritional Tips for PCOS

  • Women with PCOS may find that eating well can help manage some of the long term complications of this condition.
  • Losing anywhere from 5-10% of your body weight can help with weight-related health conditions.
  • While there is no specific nutrition plan to prevent or treat PCOS, one that is low in saturated fat and high in fibre is most beneficial.
  • Choose foods with smaller amounts of healthy unsaturated fats such as avocado and nuts. Oils such as canola and olive are also a good addition.
  • Increasing your fibre intake can also help maintain blood sugar levels and lower cholesterol. High fibre foods include fruit (berries, pears, figs), vegetables (spinach, broccoli, squash), whole grains (oats, brown rice, quinoa), as well as nuts and seeds (almonds, flax). Try to avoid tropical fruits that contain a higher amount of sugar such as pineapple and oranges.
  • Along with fibre, protein is also a healthy option as it makes you feel full longer, causing you to eat less. Try to have some sort of protein with every meal such as chicken, fish, etc
  • Foods such as white rice, pasta, regular soda, candy or salty snacks are high in sugar, salt and refined flour and should be avoided.
  • Try to get at least 2.5 hours of exercise a week. Start with 10 minutes and work your way up to longer
  • times as your body adjusts. Even if weight loss does not occur, exercise can help control your blood
  • sugar and cholesterol levels and lower your risk of heart disease and diabetes in the long run.



poo podcast

Podcast Ep007 | The Poo Podcast

In this episode of the podcast we talk POO! The importance of healthy bowel movements cannot be overstated- they are SUPER important.

This is what I covered in the podcast:

  • How often we should be pooping
  • Why we struggle to poo
  • How to know if we are constipated
  • Why pooping is so fundamental to health
  • Why laxatives are so dangerous
  • The ideal pooping position for optimal elimination
  • A mineral that many of us are deficient in that can help- more on this mineral in podcast episode 4, listen HERE.


Fertility Podcast | Foods for Fertility

Ep006 | Foods to Boost Fertility

Podcast Show Notes

It’s important to note that taking a daily prenatal vitamin with at least 400mcg of folic acid is key for boosting fertility and preparing the body for pregnancy; and as I say in the podcast, fertility is created well before the thought of trying for a baby is even considered.

  • Healthy Fats

You know by now that I believe strongly in the benefits of healthy fats, which is fantastic because fat sources from nuts, seeds, cold water fish and vegetable oils are beneficial in boosting our fertility. Avoid trans-fat found in partially hydrogenated oils, these are link to increased infertility- the dreaded I word.

  • Vegetable Protein

In North America we eat too much meat- not good for our eggs. Reducing meat intake and increasing intake of beans, peas, soybeans and tofu leads to better quality eggs and improved fertility.

  • B Vitamins

Whether you supplement or choose to garner your B vitamins from Mama Earth, getting a full range of B vitamins is essential to creating a fertile ecosystem to sustain life. Look to leafy greens like kale, spinach and parsley, in addition to oatmeal, quinoa and other whole grains like brown rice. The importance of a getting a broad range of B vitamins cannot be overstated.

  • Whole Milk

Want ice cream? In the podcast I give you permission to go for it, it’s good for your fertility! Whole milk products are shown to promote fertility, likely because of the fatty goodness- our little eggies love fat, so feed them! But if you struggle to digest dairy, this will not help you foster good fertility, so skip this tip.

  • Say Goodbye to Soda

Plainly put, water is best when trying to conceive. Sugar, found in abundance in soda, has been shown to promote ovulatory infertility, meaning it fucks with the ability to ovulate correctly- bad news. Skip the sugary drinks and get friendly with government juice aka water.

Whether you are preparing for baby today, or if a baby is not even a twinkle in your eye, creating kick-ass fertility starts from the first bite of food you take in the morning and doesn’t stop until it’s time to retire to your resting quarters at night, feed your body well and your eggs will thank you!


orgasms for health podcast

Podcast Ep005 | Orgasms For Health

Podcast Show Notes

In this episode of the Vitality Guide for Women Podcast we talk orgasms, in honour of National Masturbation Month! It’s no secret that orgasms are fun as hell, but did you know that they are important for our sanity and overall health- rejoice!

Orgasms Regulate Periods

  • Sends blood to the pelvic area
  • Women who orgasm once a week are more likely to have regular menstrual cycles

Listen to podcast episode 1 about Rethinking Your Period

Orgasms Make Us Healthier

  • Lowers risk of cardiovascular disease and protects the heart
  • Improves brain and memory

Orgasms Make Us Look Younger (HOORAY!)

Orgasms Make Us Happy

  • Endorphins flush cortisol out of the body, therefore reducing inflammation in the body
  • Results in a deep state of relaxation and leads to better sleep
  • Relieves stress

Orgasms Relieve Pain

  • Release of oxytocin which is a natural pain reliever which can dissipate cramps, headaches and even lead to orgasmic birth…though I’ve never met a mother who’s reported orgasming during labour and delivery

Orgasms Are Detoxifying

  • The sweeping flow of blood through the body gives the lymphatic system a massage and cleanse
  • Settles tension in the muscles, which boosts healthy digestion…listen to episode 4 about digestion HERE

Remember, you don’t need a partner to have heaps of orgasms; while waiting for your prince or princess charming, give yourself a hand!

Thanks for listening, please RATE and REVIEW in iTunes, and SHARE and SUBSCRIBE…then go have a toe curling orgasm!