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.



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!


Making the Natural Choice in Birth Control

When it comes to vitality, one of the foremost decisions a woman can make is to understand her fertility and reproductive health; and with women having scarily adverse reactions to taking the pill, I would say it’s high time to take back our fertility from the men in lab coats. Natural birth control is so much more than the pull out method, it’s a science; that, if mastered, can help us all understand our bodies better than ever. Today’s guest post highlights natural birth control methods, and empowers us to take back our reproductive health!

birth control gum

 Making the Natural Choice in Birth Control

Womens Health: Seven Tests You Get Need To Get

I find as I get older, I recognize my own mortality; not to be morbid, but it’s true. I think with age comes an understanding that my health is in my own hands, and should I get cavalier, anything can happen. Which is why today’s guest post is ever so important.

Womens health is important to me, because I am a woman; and today we are talking about the seven tests every woman should get and why. Please read and make sure to take care of yourself- you’re COMPLETELY worth it!


womens health

Womens Health: Seven Tests to Make Sure You Get