Jenny Le
HOW TO: Lose Weight with PCOS | Doctor Mom
Today we learn about PCOS – Polycystic Ovary Syndrome. We learn how to diagnose it. What about some of the things it can cause within our body systems. Specifically, how it causes weight gain and what type of life style modifications we can implement to help combat these effects.
Studies Mentioned In The Video:
Aerobic vs Resistance Training for Fat Loss https://pubmed.ncbi.nlm.nih.gov/23019316/
Constrained Energy Expenditure Model https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories
Synbiotic Supplements and PCOS https://academic.oup.com/jcem/article-abstract/106/9/2566/6288476?redirectedFrom=fulltext
WHAT I PERSONALLY USE TO TRACK CALORIES
Food Scale: https://amzn.to/3CIGGPv
Maintenance Calorie Calculator: https://www.calculator.net/calorie-calculator.html
Food Tracking App: MyFitnessPal
Favorite Plant Based Cookbook: https://amzn.to/3ADFg6M
Scale (w/ fat and muscle %): https://amzn.to/3vnD4yE
TEMPO (home workout w/ AI) Get $400 off and I get 3 months free classes when you use my link! https://fbuy.io/tempo/jenny455
Keep in Touch!
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DISCLAIMER: This video is for educational purposes only. This should not replace the speciality or counseling of your physician.
hi everyone welcome back to our channel for those new here hi I'm Dr Jenny Le I'm a family medicine physician and a mom of two today we're going to talk about PCOS everything you need to know how to diagnose why it's important to diagnose PCOS why does it cause weight gain and some of the things that we can do to help with fat and weight loss and then finally infertility and how to treat infertility and so this might be a really long video it might be split into two but if you're interested then keep on watching so what is PCOS PCOS stands for polycystic ovarian syndrome and it is an endocrine disorder which means that it is the disregulation uh or dysfunction of your hormones within your body and how we diagnose this is by the Roder Dam criteria you need two out of the three the first one is aligo Menara which just means that you're having your periods that are more stretched out apart so say you're skipping months and then you have a really heavy period or maybe you're only having periods four times a year as compared to 12 times a year that's number one number two is excess androgens like testosterone outward projections of that can be a darkening facial hair along like the lip or the chin or under the chin here um acne or male pattern baldness if you have have the outward projections like physical projections of those things then it's not necessary to actually get labs to see if there's an increase in those antigens and increase in LH to actually diagnose PCOS and then thirdly if you just have the irregular periods that are more spaced out and really heavy um without those other physical findings then we can do a pelvic ultrasound transvaginally to look at the ovaries itself to see if there's the characteristic signs of like a ring of pearls which is consistent with polycystic ovarian syndrome and it's important to diagnose PCOS is because PCOS leads to increased risk of lots of other comorbidities like cardiovascular disease it increases your risk of dyslipidemia which is increase in your cholesterol it also makes you at increased risk of depression anxiety infertility obstructive sleep apnea fatty liver and so as a family medicine physician it is really important for me to diagnose these things to counsel my patients on some of the lifestyle changes that they can do to help with PCOS to help prevent further progression or even reverse some of the things that may cause increased risk of heart disease or increased risk of fatty liver or help regain fertility all those things you can do with lifestyle changes so the question I get the most is that why is it with PCOS it's so easy for you to gain weight but then again so hard for you to lose weight and is it even possible for you to lose weight with PCOS and so the answer to that is that we are really not sure of what actually causes weight gain we have a theory that it is due to the insulin resistance um that is caused by by disruption of hormones within your body so what insulin resistant is it's like pre-diabetes or diabetes in type two and what that means is that you say you eat a meal and your blood sugar spikes and then you have a rush of insulin hormone that comes out into your body think of them like little cars and that they're supposed to scoop up your glucose and bring it into your cells such as your muscle and your liver to help convert that into energy and all the energy that is not used and later stored as fat in normal people you have that surge of insulin that hormone and it is enough to take all the the sugar back into your cells uh for people who are insulin resistant they have enough insulin but those insulin vehicles are not able to pick up the glucose so more glucose tends to swim around or stay in your bloodstream and when that happens your body body tells the pancreas pump out more insulin we need more insulin to pick up all this sugar and bring it into the body and so this increase in insulin actually signals to your adapost tissue or your fat cells to stimulate adipogenesis which is more creation of fat cells while inhibiting lipolysis which is just breaking down of fat cells so what can we do about this what kind of personal behavioral changes can we do to help stimulate weight loss so the Studies have shown that when you're able to lose fat you help with hormone regulation such as the excess in estrogen and the excess in androgens and when you're able to increase lean muscle mass it helps with the insulin resistance with all that being said can you still lose weight with PCOS and the answer is absolutely yes weight loss is all about an energy deficit if you want to see the biggest difference and fastest change in your weight and in your body I recommend focusing on your diet over exercise and no matter what the fitness influencers might want you to believe whether that be low carb keto vegan vegetarian intermittent fasting there is no one diet that is better than another for weight loss as long as you're in a caloric deficit so I tell my patients to stick to a eating style that they can follow for the rest of their lives don't restrict any particular Foods because when you restrict our brains tell us that we want it even more and we end up binging when we eventually give into our urges it's all psychology you want that thing that you can't have even more it's kind of like that guy you're dating and your parents saying no so even though the guy is kind of like eh you want to date them even more because your parents are like eh right it's kind of like that with food or when I say don't think about a pink elephant guarantee you're thinking about a pink elephant right now it's the same thing with food for me specifically I did intermittent fasting and I found that that was the easiest way for me to be in a coloric deficit without obsessing over my food and without feeling hungry all the time because I ate really large meels in one sitting and it made me feel satiated for the whole day instead of eating a few meals throughout the day sometimes I just ate one large meal in a day and not eat for the rest of the day and it was also fine there's big misconception that if you don't eat multiple meals throughout the day then it shoots or it kills your metabolism but that is not the case calories don't just start over in a day it's like a Continuum over time and so um just because you skip a meal here or there it's not going to kill your metabolism there are very few medical conditions that will cause you to gain weight without you being in a caloric deficit if you were eating 1,200 calories a day even me if I was eating 1,200 calories a day I will lose weight because that is how many calories my body needs to be sitting here to be breathing to be talking to be thinking my body needs energy to function and that basic living function in itself is around anywhere from 900 to 12200 calories a day so when people are saying that they're only eating 1,000 calories a day and they're still gaining weight and they don't have a medical condition like say congestive heart failure in acute exacerbation then it's likely that either you're counting your calories wrong you're omitting some of your calories or you're not as precise with your calorie counting because if you are um if you're really cognizant about it there's no physical way for you not to lose weight and then a lot of my patients would do really good throughout the week eating salads or eating portion control and then on the weekends they'll be like Oh I'm binging and this is my cheat day and those two cheat days or even just one cheat day can take them out of the calorie deficit that they've made throughout the week and so then they wouldn't see the changes that they've made and you know feel discouraged find something that works for you and stick to it consistency will win over intensity for long-term sustainable weight loss every time so on top of diet for weight loss what is better is resistant training better or is cardio aerobic exercise better our goal with PCOS is to gain lean muscle mass while losing fat the lean muscle mass helps with insulin resistance while fat loss helps with hormone balance of excess estrogen and androgens the studies show that cardio is better than resistance training for fat loss but the people in the study only lost about four more pounds as compared to the other groups second you will only burn so many calories with increased cardiov vascular exercise due to the constrained energy expenditure model you see the total calories you burn in a day stays about the same because the more cardio that you do the less you will move for the rest of the your day AKA your non-exercise activity thermogenesis would decrease because of adaptation and when you do cardio you also get a lot hungrier and you end up eating more taking you out of a calorie deficit as for resistance train training this is significantly better to build lean muscle mass I personally do a combination of the two I lift heavy weights with Tempo and if you guys have been following me for some time I've been using tempo for almost a year now and I have thoroughly enjoyed it not only for the sense of community that they provide um they have excellent coaches but their programs are so well designed that I'm excited to go to my workouts every day and then as for cardio I usually walk around 1 to 2 miles a day with summer and I find that this gentle walking doesn't Spike My hunger hormones as much and so I'm still able to add in that energy deficit without you know going crazy and burning a sweat and then being too tired to carry out the rest of my day it is really hard to begin with and anything starting out is going to be hard but staying consistent and making slow changes is what's going to get you the results in the end so now let's talk about supplements are there any specific supplements that help with PCOS there are some studies that have shown that symbiotic supplements which is just like a probiotic the bacteria the good healthy bacteria in your gut along with the non-digestible things that feed the probiotic can help with decreasing testosterone or androgens but it hasn't shown much in the terms of weight loss there's mixed studies and no one truly agrees as of yet by the way I'm not sponsored by any supplement brand um but there are symbiotic supplements out there how I personally see it is that if you take a probiotic it's really important to feed those good gut bacteria it doesn't really help if you just take a probiotic and it doesn't really survive and flourish and grow within your gut microflora and so things that help it grow it has to be non-digestible things to feed the bacteria which is like plant-based products fruits vegetables along those lines so I hope this video helped teach you a little bit more about PCOS what it does to our bodies and what we can do about it in our next video we're going to talk about infertility why PCOS causes infertility and what we can do about it and the risk of getting Cancers and other issues with PC all right thank you so much for watching if you haven't already please subscribe we put out new videos at least once a week so you wouldn't want to miss them and let us know if you have any other questions about infertility and PCOS and I'll be sure to address it in the next video all right thank you so much and peace
#Lose #Weight #PCOS #Doctor #Mom
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Let me know if you have any other questions! Next video will be about PCOS and Infertility.
I would like to butt in here for a second to gently counter one small thing that was said. If you are eating 900-1200 calories and you're NOT losing weight, this does not necessarily mean that you have miscounted your calories, it could be due to the body falling into starvation mode to protect you because your calorie deficit is too low. Meaning, you need to talk to a dietician and bump your calories back up (and yes, regain a tiny bit of temporary weight) to kick your body out of starvation mode, so that you can go back to losing weight like you want. Although weight loss on the one hand is as simple as a calorie deficit, it is simultaneously not simple, and takes a fine balance that is unique to each body. For one person a very high deficit is what it takes to force weight loss whereas for someone else it may only take minor adjustments and a 200 calorie deficit to create weight loss. Trial and error is sometimes necessary, but don't hate on your body because it's trying to protect you, just try to work with your bodies unique requirements and lose weight gradually. Slow and steady really truly wins this race.
I don't like that I just watched a 10 minute ad
It took me two years to go from 171 lbs to 157lb. All I did is, 12k daily steps, reduce stress, increase protein intake and slow weighted workout.
Calories in/calories out only goes so far. It depends WHAT you eat… and there IS a such thing as not eating enough to lose weight… If youre the type of person that only eats once a day and wonders why youre still getting fat its because your body WILL store your meals as fat because your body doesnt know when its going to get foid again so it stores it as fat for energy.
Also vinegar is fine but your body NEEDS a sufficient amount of protein per day… so get a protein powder, power thru the taste and texture and drink it with half an Avacado for breakfast to start.
Just try it for a month and see how your body responds.
I’m so tired 😩😩this was veryyy helpful but I’m exhausted from this
Thank you so much for this video! I know it's older but at least i have a confirmed direction of what I need to do! Thank you!
you were super knowledgeable and truly gave me hope that I can live an healthy and balanced lifestyle again, thank you! 💚✨
Hi thanks for the video, I have pcos and I had a quick question for you. What is your take on dairy? I heard dairy is not good for pcos
My period was on for a year it would slow down but never went off .
Im in the weight loss plateau part after losing 40 pounds with intermittent fastong (6:18) and its killing me.
I havent been able to go down significantly in 2 months and every day im trying not to develop unhealthy habits (starving, puking) i cant get out of this plateau and im afraid of what it'll do to me.
Thank you a lot doctor, as a fellow medical student Im confused if I should use birth control pills. My doctor said it would help me lose weight since it helps regulate my hormones but since it doesn't help insulin resistance I don't see how it can help lose weight. Birth controls generally do the opposite effect
Good luck finding a doctor that isn’t garbage
I lost my body to pcos at 14 and will never own it again. I have totally given up! I am officially a man!
Is impossible
I really suffer from it i have bad depression no one get my situation
The only thing that has worked for me has been low carb. I had been working around different caloric deficits for years and it was always painstakingly slow – 1kg loss per month. Caloric deficit + Low Carb has been the way to go for me.
What is tempo?
Thank you so much for this! I'm an active person and love exercise, but for the past 7 years, I keep being the fattest I've ever been.
I’m a dietitian who happens to have PCOS and loved this video so much. Wish I had a doctor like you ❤
I have 90% of the symptoms of PCOS. I am severely overweight, and no matter what I do, I can not lose weight. I have tried everything, and it is exhausting and depressing.
My doctor told me to get ovasitol I got the Lil packets to put in my water
Only if I had control over groceries and whats cooked at home 🥺 I literally cry to be able to eat healthy but not able to do so! Not being able to have any veggies, and other stuff which I love!
After digging through YT i have finally had success with 30+ grams of protein in the morning, ceylon cinnamon, berberine, myo-inosotol and magnesium glyceinate….I also do a 10mins walk after eating (or march in place if i don't want to go out)…slow weighted workouts and 12-3-30 treadmill workouts….. it's been really helpful to learn so much. Thank you for this I was diagnosed in my teens and now i am in my 30s and finally learning what to do other than hearing "eat salads"
This is what works for me. Intermittent fasting 11/12 to 7/8pm. I’m gluten free due to celiac but avoiding processed foods as much as possible helps so much. Working out is the game changer for me. Specifically a minimum of 4 one-hour intense weight or HIIT workouts combined with the stairmaster slims me like no other. Oddly, I maintain better when I walk daily for 20 minutes even if I only make it to the gym twice that week versus when I miss the daily walks.