Hello, gorgeous. Welcome to the Purpose Show Podcast. If you have not caught part one of this two episode situation, definitely go and do that. We are talking about how I have lost 56 pounds so far with PCOS after like a massive flare up, a bunch of blood work, a bunch of answers from different types of doctors that I’ve worked with. I talked in the last episode about like my PCOS weight gain and having endometriosis and kind of mixing that with like disordered eating and body dysmorphia and how I got help and what I did and the blood work that I had done. And then we also got into how to naturally treat PCOS and balance your hormones. And I broke it down into nine parts. Then we also got into the mindset of losing weight and I gave tips like treating your body like a country and what that means and how it’s helpful and how to live at a higher standard. So there’s a lot of juiciness in that episode. Definitely, definitely, definitely go check that out. It is the episode just before this one. So go listen to that first. This is a continuation and In this episode, we’re really going to be just getting into like kind of more of the nitty gritty. I’m going to talk about specifically like what I eat and how I like hacks that I have to like get in what I need to get in and what works for PCOS like always and what’s worked for me. So this is more of the detailed like the actual food. I talked about exercise in a lot of detail on the last episode. So if you want that Again, go listen to Weight Loss with PCOS part one. All right, let’s get into part two. Another quick disclaimer, because I gave a fuller one in part one. I am not a doctor. This is not medical advice. This is me being a woman who was diagnosed with PCOS 20 years ago, recently had like a big mid-30s flare up where I gained a ton of weight very quickly, freaked out, felt like shit, had so much inflammation, went and worked with actually several different doctors, some more Western meds, some more like homeopathic and really found a balance of advice and what worked for me. And like I said, I have lost 56 pounds so far. And so I’m like over halfway to my goal. So let’s get into it. Eating specifically. So the main thing that you wanna do is high protein. You need to shift into a high protein diet. And honestly, it doesn’t really matter from my research and what I’ve discussed with my doctors, it doesn’t really matter where you’re getting the protein as long as you are getting a high protein diet in one way or another. So you can kind of adjust this for your preferred style of eating or your preferred diet or whatever. So when I say high protein, there’s actually a specific amount of grams of protein. You want to eat one gram of protein for every pound of your ideal weight. So I’m just under 5’8 in terms of my height. and my goal weight is 160 pounds. Now, I haven’t been that way in quite some time, so I’ll be honest. I’m just kind of like navigating this and monitoring myself. Do not go based off of your BMI. The body mass index form of measuring is just, it’s been so debunked. It’s so bullshit. It’s really shocking to me that doctors still use that when you like go to a regular appointment. Do your own research on this. Do not go by that. For me and my body type and how I normally feel when I’m like around 180, which is what I’m familiar with, I’m guessing that I’m going to feel really great and be at my ideal weight at 160. But I’m very intuitive, I’m working with my doctors, I’m listening to my body, and I will adjust as needed. But I’m aiming for 160 grams of protein every single day because that is my ideal weight. So I’m eating a gram of protein for every pound of what is believed to be a very healthy weight for me. So even if I end up being at like 180 and feeling like good there, having 160 grams of protein each day is still like amazing and like you’re gonna get in the ballpark of like what you need. So I realized that that sounds like a lot of protein. But the key, this is the secret, okay? You need to stop skipping breakfast and you need to start your day off with like 40 grams of protein, 30 grams of protein minimum. You need to, within like 30 minutes of waking up, have 30 to 40 grams of protein. That is literally the biggest secret. So how do you do that when even that seems like a lot, especially if you don’t have much of an appetite in the morning? So eggs are such a go-to for breakfast and they actually really don’t have that much protein, at least not for like starting your day out strong. I believe one egg has six grams of protein or it might be two eggs. I don’t remember, but it was surprisingly low. So I started doing some research and I needed to find like a hack to get in like a bunch of protein in the morning first thing. And I also just like, I’m really not a huge breakfast person. I don’t want to sit there and like, or stand there and like make a bunch of food. And so I found something called protein lattes. Now, I’m always going to have a beverage, a beverage, a little bevy in the morning, right? Like I’m always going to have like my matcha latte or like chai or sometimes I will go ahead and do coffee. Putting protein in my drink is literally my favorite thing and my new obsession. They are so good. I actually have a PDF that I had designed for you guys with my favorite like protein latte recipes. This is after like I’ve been having protein lattes for breakfast for like a year and a half now, maybe a little bit less than that. And these are the ones that are like so yummy, so good, and like really high quality, good protein in there. So you’re gonna get in between 30 and 40 grams just by having like your morning beverage. So you can go to alakazaza.com slash TPS for the purpose show, links, alakazaza.com slash TPS links. And you can get as a full page of links and resources, including the protein lattes download. Okay. So there’s that, that’s the easiest way to do it. Now, some other hacks, if you are more of like a morning food person, sneak in like feta cheese and egg whites to like everything. So something that I’ll do, especially like if I’m about to get my period or on my period, I tend to get really hungry and I’m just like kind of cranky and like I want a meal, I don’t want a fucking latte, I don’t want a smoothie, I want to eat. So I kind of shift into like really being a food person, really being a breakfast person during that time of my cycle. So what I do is I get these things called better bagels. They’re so good. They come in like the refrigerator, the refrigerated section at like a health food store. So if you have like a Sprouts or Whole Foods near you, I don’t believe Trader Joe’s had them the last time I checked. But like any health food store or store that has healthy items is going to have them. They’re very popular. They have like, I think it’s like they have as much protein in them as like six eggs or something. And then like the same amount of carbs is like two slices of a banana or something like that. It’s really crazy. And they’re good. They taste really good. So I get a Better Bagel. I toast it. And then while that’s toasting, I take a bowl and in the bowl, I mix in cottage cheese, egg whites, salt and pepper and avocado or like guacamole. Like I’ll get the packs of guacamole that are like really plain and they just have like sea salt added, like no preservatives or anything. And I mix it all up to make this like fluffy mix. And I actually really don’t like cottage cheese, but I will eat it like this. You cannot like taste it or tell at all. Um, I’ll put that in there and then I’ll put a little bit of like everything bagel seasoning on top. Maybe some sriracha because the bagel is topped with that mix that I mixed together in the bowl. This is so much protein, good fat, little bit of carbs. Like it’s such a balanced breakfast. It’s so good. So that’s my favorite breakfast for actually having, um, food in the morning instead of like a, instead of getting my protein from a liquid. Um, now. Obviously I’m just covering breakfast, but the reason I’m getting deep into that is because I know you can figure out how to get the rest of your protein in during the day, but the biggest thing, like you will not hit your mark if you don’t start the day off with 30 to 40 grams of protein. And Hey, if you can figure out how to get more or you’re super hungry or you’re a big like exerciser and you’re like, want to eat more than more power to you, go ahead. But that is going to be the make it or break it decision is what you have for breakfast. and like, don’t miss it. I used to skip breakfast all the time. Sometimes I’m still tempted, but it’s like, I literally never do it because I can feel like I get more inflammation, my cortisol spikes, like my blood sugar drops. Like it’s so bad for you in general, but especially if you’re a PCOS girly, like you just cannot afford to do that. Now, Let’s talk about calorie deficit. Kind of just like the main understanding of weight loss is that you need to eat less calories than you are burning in order to lose weight. Now, there’s so much like debate about this. And I definitely am not trying to put myself in the middle of like a war with this conversation. So I’m just going to share what I have learned and what I’ve noticed. I used to think that the only way to lose weight was to be in a calorie deficit and it had to be really extreme. Like you needed to be like under a certain amount of calories and make it really intense. And like, I have been through times when I was really young where I just didn’t know, and I would legitimately be like starving my body. Now, Some people do, like I would always like listen to celebrities talking about things and being like, oh man, like I used to have such an unhealthy relationship with food. I would like go, like I would not eat or I would eat like 800 calories a day and like get really skinny and all. And I would always think like, wow, that’s really unhealthy, but also low key I want to do that because I want to lose weight. But when I do that, I seem to not lose any weight or if anything, I gain weight. This is because of PCOS and I didn’t understand that. So if you are going in a really extreme calorie deficit and you’re not eating enough with PCOS, you’re literally going to stress your body out so much. You’re going to put your body in a state of fight or flight and it’s going to hold on to weight because it thinks it needs to hold resources. So it’s going to literally not lose fat. It’s going to hold onto fat more than anything else because it thinks that you’re in survival mode and you need it to survive and to continue to live. So it’s trying to keep you safe and keep you alive. So when I talk about calorie deficit now, what I mostly mean is just like, okay, it’s like about being mindful of the amounts that I’m eating. I no longer just like mindlessly eat. I really rarely like eat while I’m watching TV because I can’t handle it. Like I will just eat too much. So I’m like watching what I’m eating. I’m kind of keeping track. I’m just like mindful and aware of what is going into my mouth and like what I’m doing. And I’m, I’m measuring out my protein so that I can hit my protein goal, but I’m not measuring out my food in order to control what I’m eating. So I know that I’m in a calorie deficit because I have tracked my food in the past and I am so like, I just kind of have it down by now. So you can do that if you need to, but please don’t do that if you struggle with disordered eating, like that can be really damaging and super triggering and send you back to where you don’t wanna be and you really just don’t belong. So, yes, I do believe now, like, because I went the other way after, like, after that time in my life when I was, like, in my 20s and had no fucking clue what was going on and, like, what I was doing to my body. I went the other way and I healed my food, you know, body dysmorphia and my disordered eating. And I just believed, like, oh, there’s, like, You can just eat whatever you want like it’s fine and like that is not true and I feel like there’s a body positivity movement that’s so beautiful and so healing and we need it but I also think that there can be a side to it where it does get a bit too extreme and just completely goes the other way and removes you from like mindfulness and like listening to your body. And it can, especially like if you tend to binge eat, it can kind of feel like permission to just go off the rails. At least it did for me. So I really had to find my personal balance. I do believe you need to be in a calorie deficit to really lose weight, especially if you want to lose it like fairly quickly and at a healthy rate, but like, you know, you don’t want it to take forever. You really want to be moving towards your goal and becoming her and becoming the physical version of yourself that you desire to be. So like, finding ways to like, like one of my favorite things to do is to get a huge thing of like stir fry veggies, dump it in my wok, put some cocoa aminos in there and some like olive oil, salt, pepper, and just stir fry it up and then add in some egg whites and just get more protein in there and just like blend it all up and eat that. like finding ways to get yourself full in a very healthy way like vegetables exist for a reason you need them they’re good for you stacking up on veggies stacking up on leafy greens and sneaking in protein and like yes lean meats like chicken and things like that or if you’re plant-based you can figure out you can do your protein your way Mediterranean diet, same thing, whatever. But really just like understanding that I’m hungry doesn’t mean I’m gonna go eat a chocolate bar. I’m gonna go eat this like processed protein bar. I actually really don’t, I try not to eat processed food at all. I no longer eat like processed meat. So like deli meat and things like that. really trying to stay with the whole food theme and then like really focusing on like, I’m hungry, so what’s something that I could eat that’s going to feel really good? Like, what can I do if it’s like the best option? So yeah, having things like veggies, like things that I would normally never think to have and just whipping it up really quick or already having it prepped for the most part has just been a game changer. And the biggest thing I have to say about this is that you’re not going to be able to do that if you do not work through your becoming her journey and like shift yourself at an identity level. So I talked about this in part one, but I’ll just touch on it briefly again. If you do not connect with your future self, the version of you that’s already at the ideal weight, that already has the body, that already has what you want and is feeling how you wanna feel, and then use her as that baseline for the decisions that you’re making and what you’re doing and what you’re eating and how you’re operating day to day, You’re not working on reprogramming your subconscious mind. And because you act out of your subconscious mind almost completely, it’s like 90 something percent, you are going to fall back into old habits because you didn’t rewire, you didn’t reprogram, you didn’t make a connection with this other version of yourself that does exist. Because according to quantum physics, everything is happening all the time, all at once. So you can literally shift timelines and tap into another version of yourself. And I help you do that in the method. So go to that link I’ve been giving you, sign up for the masterclass, watch the method, and let me break it down for you so that you are doing this at an identity level. It’s aliexpress.com slash tpslinks. It’s the, it’s the becoming her blueprint is what it’s called. It comes with a masterclass video. It’s free. Okay. And then it’s also free. There’s a big PDF. So I will explain everything to you and we’ll get you through this, but that is going to be bigger than any physical change you can make. The physical change needs to come out of the Um, okay. One thing that I do want to touch on in terms of exercise, we won’t touch on it too much, but, um, I talked about going, like, if you’re going to go to the gym, you don’t need to, you do not need to work out necessarily to lose weight with PCOS. I do think you need to walk, but you can get like one of those walking pads on Amazon. I have one that was fairly cheap. Um, if you’re watching the video, you can actually see it behind me in the corner back there. I just keep it up against my wall and then I pull it down and I will just like walk while I work on my phone or walk while I watch TV or whatever and try to get and really get my steps in. But if you do want to exercise and that’s, you know, you want to tone up or whatever, that’s part of what you want to do, then you need to be doing low impact workouts and walking and strength training with lightweights, OK? And go back to part one for more details on that and also do your research. So I want to move, I want to exercise. I find so many benefits from going to the gym. I work at home, like I’m here all the time. So I really enjoy leaving the house for a bit, especially in the morning and getting in the sun on the way to the gym and then going to the gym, being around other people, being in an environment where people are health conscious and working towards their goals, putting my headphones in, listening to music or an audio book and moving my body every day. So one of the rules of my, remember we talked about treating your body like a country in part one. And so one of my laws of Alleyland is we never skip twice. Okay. Moving my body every day. And sometimes we’re going to skip. Sometimes things are going to happen, but we never skip twice. And the absolute bare minimum that I can do is walk. I can get on my walking pad when it’s hot. I can go for a walk outside when it’s cool enough. Like that is what I need to do. And that is the laws of Alleyland. So I’m treating my body like a country and I’m respecting the laws. I’m following the rules that I set because those rules are going to keep everyone healthy and safe and keep me being doing good. OK, so. There’s that. And then exercising in sync with your PCOS, not just not doing high impact workouts because they spike your cortisol and fuck up your PCOS so bad, but also exercising in sync with your cycle. So doing more high energy workouts during follicular and ovulation of your cycle, and then low energy workouts during menstruation and the luteal phase. And that’s if you go during that time at all. I don’t go to the gym when I’m in like heavy menstruation, like I’m home. I often won’t even get my steps in, but it’s about two days. And so that’s it. Like, that’s allowed. Like, you’re allowed to do that. You’re allowed to miss if it’s for that, because you are listening to your body. But I might stretch. I’m never going to miss twice, right? So I might do some stretches in my bed and, like, move my body and, like, relieve my hips, relieve some stress. like do things that feel good, like literally just stretch in my bed in the morning. But I’m not going to push myself and go to the gym. I don’t go dream menstruation. And then during luteal phase, like you just feel like shit. You feel like puffy and swollen and gross. That is when it’s very low, low effort. Like I’m just doing some stretches on the mat at the gym. I’m just on the treadmill. Maybe I just go on the treadmill for 20 minutes and go home. But at least I got out of the house. I went and did my thing and I’m keeping that habit in sync. Um, okay, let’s switch. I feel like I’m like kind of going all over the place, but another thing that you’re going to want to do when it comes to like what you’re taking in through like your eating and drinking. I did not know this until like somewhat recently, like a couple of years ago, but you actually lose fat through your urine. So like, that is how you lose you. The fat actually comes out when you pee. So lemon water, lemon water, lemon water. Um, there is something that I do in the morning. I make a, a glass of like room temperature. I put room temperature water, some lemon juice, and then like a spoonful of chia seeds. And I let it sit there for a few minutes because if you eat chia seeds before they’ve absorbed water, they will actually just, um, expand in your stomach and you’ll be incredibly bloated. It can like lead to some discomfort. So put them in the water, mix them up, let them soak up the water for a little bit, like just a few minutes. And then once they’re kind of like puffy, and you can tell they’re like absorbing the water, I drink the chia lemon water. That has so many benefits. There’s fiber in chia seeds. It’s really good for hormone balance. There are so many benefits. So I do that in the morning. Then the rest of the day, I’m drinking lemon water. Um, the benefits of lemon water are extra hydration. It’ll make you pee more. So like increasing that fat loss has vitamin C. So it’s really good for your immune system, collagen production, and actually wound healing. So if you have something like you got cut or something, it’s actually going to increase that. There are antioxidants in the lemon so you’re reducing your risk of chronic diseases. The lemon in the water is really good for your digestive health and also reducing and preventing indigestion and bloating. Lemons have an alkalizing effect because they’re acidic so that’s like really beneficial for you and you can research that more on your own. drinking lemon water helps have fresh breath and it helps you with your weight management. So it’s just, it’s so good. Like if you’re going to be drinking water, you might as well put some lemon in there and make it a little flavored. I like to make mine kind of fancy and sometimes I’ll just get like a wine glass and I’ll put like ice and then water, squeeze lemon and like put lemon, um, a lemon slice on top of it or even like some raspberries on top and make it feel like I’m having something yummy or like a cocktail. It’s like literally water. So do what you got to do like set yourself up for success. Do you like what do you want? How do you want to do this? Who do you want to be in terms of your body? How do you want your body to treat you? It’s going to treat you how you treat it. And so for me, it’s really been about like I went from so much extreme like oh so many rules like in my 20s and like oh I was having babies and I need to lose the weight so I need to push myself and I would yo-yo diet and do all these things and then I went to the other extreme where it was just like oh body positivity and like You can just eat whatever you want. And I just use that as an excuse. And now it’s like I really feel like I found my balance. So I want you to find your balance, find what’s good for you, find what’s true for your body. But the main way that you’re going to do this is not from rules or listening to what I do. It’s going to be from going through the Becoming Her method, connecting with your higher self, connecting with this future version of you that already has the body you desire to have, the body you desire to live in, and then use that connection to gain her wisdom and figure out like what’s really going to work for you and what’s going to be good for you and using that as a baseline to shift your environment internally, to shift your environment externally, to shift what you’re taking in, to shift the way you treat your body, to shift the laws of you know, the country that is your body, and to really learn to actually break old habits that are not serving you and bring in habits that are serving you. All right, my loves, I am linking all the resources, all the things I mentioned, the protein lattes recipe, some favorite things on Amazon that have helped me with my weight loss journey, supplements, all the things, aliexpress.com slash TPS links. Go get it. I love you. I will see you next time.