Advertise on podcast: Crushing PCOS

There is a common myth that PCOS prevents weight loss or causes weight gain. However, although women with PCOS are more likely to be overweight than women without the condition, the relationship between PCOS and weight remains unclear. Today Dr. Minni Malhotra talks about a recent research study that suggests that a high body mass index is one of the causes of PCOS with weight gain making symptoms worse. She explains that even a small amount of weight loss can improve PCOS symptoms and breaks down some of the lifestyle changes one can make to overcome these symptoms. She also discusses the functional medicine approach and how it can help you overcome some of the additional barriers faced by those with PCOS when it comes to implementing lifestyle changes like these. Tune in for all this and more!  Key Points From This Episode: Today’s topic: looking at the myth that PCOS prevents weight loss or causes weight gain.The results of a recent analysis that suggested a high body mass index is one of the causes of PCOS with weight gain making symptoms worse.How even a small amount of weight loss can improve PCOS symptoms. Additional barriers to implementing lifestyle changes in the lives of women with PCOS.The seven pillars of the functional medicine approach and how they address these barriers.The value of having the right support for the lifestyle change that is required.How to create a structured diet. The importance of higher amounts of protein and good quality fats for combating insulin resistance.What types of carbohydrates you should be eating.The importance of finding a form of exercise that you love and building muscle. The importance of stress management and lowering your cortisol levels. The value of good quality sleep. Living in gratitude and community.   Links Mentioned in Today’s Episode: Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine

Today, Dr. Minni Malhotra approaches the case study of a 15-year-old with PCOS whose doctor has prescribed the use of Metformin for treatment. Her mother refuses this treatment and seeks advice on, not just how to treat her daughter’s symptoms naturally, but how to get her daughter on board for some of the lifestyle changes that are necessary. In this episode, Dr. Minni breaks down some practical tips backed by information from a research study to show parents how they can incorporate healthy eating and exercise into their family’s lifestyles. From playing with your food to making dancing a part of your schedule, tune in for some helpful tips to help your younger family members overcome PCOS and make everyone else healthier too! Key Points From This Episode: Introducing today’s case study: a 15-year-old with PCOS and the symptoms she has.How Dr. Minni felt when she was diagnosed and had no one to turn to.  Some helpful tips from a senior research scientist on how to get healthy food into your child’s diet starting with trying new things.Why you should put things they haven’t tried next to things that they like.The value of leading by example when it comes to diet. Why you should play with your food. How to disguise the foods they don’t like. The value of nutritional supplements.Tips on how to get your children to exercise, starting with making it a game.  The value of working out in a park.How to incorporate dancing into your life as a fun way to exercise. How you can use small children as weights. Swimming as a fun way to exercise. Why you should schedule workout breaks.How you can create your own exercise program or calendar.  Links Mentioned in Today’s Episode: Research from Holiday Zenety [02:21] Nomato Sauce Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine

People have a tendency to be very harsh with themselves. Our psychological approach to healing disease is very important. During today’s conversation, we talk about the self-healing element that is needed for the process to succeed. Join us to hear why self-motivation is such a major asset, and how finding balance in our lives can help us heal. Healers are simply conduits and must be healed before the start to heal others. Hear how to do a grounding meditation to shift your consciousness and be introduced to plenty of practical tools to help you find inner healing and tap into your subconscious mind. The real power emerges when you practice these techniques regularly. Tune in to hear how self-compassion, breath, and sleep supports your healing journey, and be introduced to amazing herbs that will help you to find inner peace. It’s all about avoiding self-criticism and negative energy to find wellness within yourself. Tune in for some powerful tools to take with you on your journey today! Key Points From This Episode: Today’s topic: self-healing in PCOS.The tendency people have to be very harsh on themselves and how this inhibits healing.Why self-motivation is a major asset.The presence of yin and yan in our lives and why it is important to find balance.Why healers are simply conduits and must be healed before they heal others.How to heal yourself using a grounding meditation to shift your consciousness.The power of starting a regular journaling practice to tap into your subconscious mind.Why inner visualization can be used as a healing technique.When the real power emerges: when you practice these techniques regularly.The power of self-compassion for healing, starting with writing a letter to yourself.Sleep and self-healing and the danger of not getting sufficient sleep.The role of the parasympathetic nervous system through breathing techniques.Box breathing and mindfulness.Lovingkindness meditation and breath-focused meditations for self-healing. Diet, gratitude journals, gardening, and self-healing.Herbs you can take for self-healing and soothing: ayurvedic detox tea, chamomile tea for anxiety, adaptogens including ginseng and Rhodiola, peppermint to reduce anxiety.Finding the motivation to begin a journey of self-healing through quotes.A practical guide to healing: Ayurveda, a Guide to Self-Healing.Avoiding self-criticism and negative energy.  Links Mentioned in Today’s Episode: Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine Ayurveda: a Guide to Self-Healing

PCOS is a complex disease with many causes, one of which is an inactive lifestyle. Talking to us today about how exercise can help reverse PCOS, is Dr. Minni Malhotra. We dive into the episode with Dr. Minni’s comments about why exercise interventions fail, followed by a recap of how PCOS develops, the symptoms, and how it is diagnosed. Tune in to hear Dr. Minni’s recommendations on how to make an exercise regime stick, and a summary of the literature on the different ways exercise reverses PCOS symptoms. From improving your VO2 max to the benefit of vigorous exercise versus moderate exercise to the impact of dietary intervention when paired with an exercise regime, this episode has it all! We also learn how regular exercise lowers androgen levels and reduces insulin resistance, and how Anchor Wellness Center can help you reverse your PCOS. So, to learn how to crush your PCOS, press play now.  Key Points From This Episode: An introduction to today’s topic: how exercise can help PCOS. Why exercise interventions fail. The mechanisms underlying the development of PCOS. What the symptoms of PCOS are. How PCOS is diagnosed. Dr. Minni’s recommendations for how to get into a regular exercise routine. The impact of improving your VO2 max on PCOS. Why vigorous exercise is more effective than moderate exercise when combined with dietary intervention. How exercise affects androgen levels. Moderating insulin resistance with vigorous aerobic exercise. How Anchor Wellness Center can help you reverse PCOS using exercise.  Links Mentioned in Today’s Episode: Exercise Interventions in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine

Many clinical studies have shown the connection between PCOS and the cardiovascular risk profiles of female patients. This is due to the lipid glucose altered metabolism, hypertension, inflammation, and other factors related to PCOS. In today’s episode, Dr. Minni Malhotra uses the case study of a patient named Cameron to show the connection between PCOS and cardiovascular risk factors. Tuning in, you’ll hear what PCOS symptoms Cameron experienced, why she was so at risk for serious cardiovascular conditions, and how Dr. Malhotra applied the functional medicine approach to her case to find the major nodes of imbalance, as well as how she used the COPE methodology to treat Cameron’s condition. You’ll also find out why advanced lipid testing was important in this situation, how Dr. Malhotra altered Cameron’s diet in light of these test results, and how Cameron overcame her health concerns without any medication. PCOS should be considered a real cardiovascular risk factor that can seriously affect the quality of your life, so tune in today to find out how you can overcome it! Key Points From This Episode: Introducing today’s topic: PCOS, heart disease, and other metabolic diseases.Three features that define the endocrine disorder of PCOS.Illustrating the connection between PCOS and cardiovascular risk factors. Some of the PCOS symptoms experienced by today’s case study, Cameron. The functional approach Dr. Malhotra took to find the major nodes of imbalance in this case. The three factors that cause the birth of any disease.How Dr. Malhotra applied the COPE methodology to treat Cameron’s case. Why she opted for advanced lipid testing to understand Cameron’s condition.How Dr. Malhotra altered Cameron’s diet in light of the advanced lipid testing test results. Some of the other results from Cameron’s tests. How diet and lifestyle changes improved Cameron’s condition without any medication.What you can do if you would like to transform your life like Cameron. Links Mentioned in Today’s Episode: Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine

Welcome to another episode of Crushing PCOS! In today’s episode, we discuss how PCOS affects your adrenals. Tune in to hear why the development of cortisol and ACTH is dysregulated in PCOS, and how cortisone is converted into cortisol in the body, resulting in central obesity. You’ll learn how the adrenals function, and what the four stages of adrenal fatigue are, ending in burnout or crash. We dive into the reasons why it’s so important to manage your adrenals as a PCOS patient. Learn about the methodology Dr. Malhotra uses to treat her patients, and how breathing and relaxation exercises can make the world of difference to your wellbeing. Managing your cortisol is a foundational step to better caring for your hormonal health as a whole. Tune in to hear Dr. Malhotra’s insights on how to do so today.  Key Points From This Episode: A definition for PCOS in young women.Why the development of cortisol and ACTH is deregulated in PCOS.The link between increased HPA access activity and the phenotypic change in PCOS.How cortisone is converted into cortisol, resulting in central obesity.Location and function of the adrenal glands.The three layers of the adrenal cortex.Why the adrenals are so important and why adrenal fatigue is dangerous.The four stages: alarm, dismay, resistance, and burnout or crash.Symptoms of the last stages of adrenal fatigue.Why it is so important for PCOS patients.How to start working on your adrenals before you start seeing severe effects.Integrating a relaxation technique into your life at the start of each day.How yoga can help you to remain calm.Supporting your adrenals through doing a salivary cortisol test. Why diet is so important and anything that causes stress should be avoided. The methodology Dr. Malhotra uses in her practice: COPE; cellular detoxification, optimization of hormones, performance nutrition, and enhance mind mastery.The deep breathing exercise she developed for her client, Sonia.Why it is so important to manage your cortisol before you take on your other hormones.  Links Mentioned in Today’s Episode: Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine

Most discussions center around the role that insulin resistance or hormonal imbalance plays in PCOS, but if you or someone you know struggles with PCOS, then you’ve likely already tried a variety of strategies to manage it. While there are several natural strategies out there that address the root cause, one that is often overlooked is the connection between PCOS and gut health. This episode dives into how your gut microbiome functions and some of the resulting ailments that are caused by an imbalance in this intestinal flora, including inflammation, insulin resistance, changes in sex hormones, gut-brain access, changes in mental health, and more. Dr. Malhotra also shares an outline of the 5R protocol that they use at the Anchor Wellness Center, which addresses the critical path of healing the gut. To hear more about this holistic and highly effective strategy, listen in today!   Key Points From This Episode: Introducing today's topic and a quick recap on PCOS and its symptoms.The relationship between gut microbiome dysbiosis and insulin resistance.Some studies on the relationship between insulin resistance and intestinal flora.The role that gut health plays in mental health.How stress damages your stomach lining.Discussing gut microbiome imbalances leading to leaky gut, obesity, and more.Hear about certain gut bacteria and how they affect PCOS.What we do in our practice to heal the gut, known as the 5R protocol.Diving into the 5 R's: remove, replace, repopulate, repair, and rebalance!The importance of rebalancing your body gradually and holistically.   Links Mentioned in Today’s Episode: 'Role of gut microbiota in the deveolpment of insulin resistance and the mechanism underlying polycystic ovary syndrome: A review' Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine

Studies have shown that losing just five percent of body fat can improve the symptoms of PCOS dramatically. While setting a goal of losing five percent of your body fat might seem like it's all too easy, not many people will actually achieve this. Join us today as we hear how Dr. Minni uses goals to achieve her dreams and her advice on how you can too. We dive into the discussion with the definition of a goal (a dream with a deadline), and why goals are so crucial in achieving dreams. The first step is defining your priorities, followed by creating value for the process: if you don't create memories along the way, what do you have to show for it? Next, we learn about Dr. Minni's SMART acronym that helps you define your goals: they need to be Specific, Measurable, Achievable, Relevant, and Timely. We wrap up with where you can find out more and how you can find support for your SMART plan. So, do the smart thing and tune in today! Key Points From This Episode: Today’s topic: making SMART goals. How Dr. Minni defines a goal (a dream with a deadline).Why planning your life is as important as planning your day. How having an order of priorities is key to setting goals. Setting a goal to help with your PCOS: why losing just five percent body fat can help you with your goals. Why memories are important when achieving your goals. How goals are the motivation to achieve your dreams.What SMART goals are: Specific, Measurable, Achievable, Relevant, and Timely. Where you can find the support to help you achieve your goals.  Links Mentioned in Today’s Episode: Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine

Many women with PCOS also have chronic low-grade inflammation. Recent studies have suggested that this inflammation can be both a cause and a result of PCOS, due to a variety of underlying mechanisms. Today, Dr. Minni Malhotra breaks down the components that contribute to inflammation, and how they form a complicated interlinked system that both causes PCOS, and is worsened by it. From the impact of diet to the cytokines that are most commonly elevated in those with chronic inflammation, to fat as an organ, this episode is jam-packed with information! We hear how hyperandrogenism impacts mononuclear cells, and how these, in turn, affect adipose tissue. We discuss the impact of diet, and how insulin resistance is also caused by inflammation. We dive into the causes and effects of abdominal obesity, and how applying Dr. Minni’s COPE method can treat your PCOS. Don’t miss out on this educational episode! Key Points From This Episode: What inflammation is and how it’s linked to PCOS.The difference between acute and chronic inflammation.How adipose tissue causes inflammation.The cells responsible for inflammatory cytokine production: mononuclear cells. How hyperandrogenism activates mononuclear cells. The impact of diet on causing a pro-inflammatory state. How obesity can also cause a pro-inflammatory state. The link between tumor necrosis factor-alpha (TNF-alpha) and PCOS. Why insulin resistance is also linked to TNF-alpha.How diet increases ROS and atherogenesis. A recap of the mechanisms underlying inflammation in PCOS, and why the COPE method can help treat PCOS.  Links Mentioned in Today’s Episode: Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine

Welcome back to another episode of Crushing PCOS, where we share natural and integrative approaches to Polycystic Ovarian Syndrome. In today’s episode, Dr. Minni brings to our attention some studies that highlight the relationship between menstrual irregularity in PCOS and the risk of ovarian cancer. We dive deep into all the associated risks of having a longer and/or irregular menstrual cycle, as well as the relationship between BMI, oral contraceptive use, and borderline subtypes, and the various scenarios that different cases might present. Towards the end of the show, our host makes sure to explain, in plain language, what these studies mean for PCOS sufferers, and shares the actionable methodology of COPE used in her practice! Tune in today for this fascinating and educational episode! Key Points From This Episode: How this is a very common hormonal problem for women of child-bearing age.Recapping the symptoms of PCOS and what happens in the body.  Hear about a study explaining why it creates a risk of ovarian cancer subtypesThe relationship between PCOS, BMI, oral contraceptive use, and borderline tumors.Dr. Minni discusses non-ovulation and some similar studies with inconsistent results.What the effectiveness is of oral contraceptives against certain types of ovarian cancer.Putting it in plain language; explaining what these studies are saying to us. The COPE methodology; what it can do for you! Links Mentioned in Today’s Episode: Anchor Wellness Center Dr. Minni Malhotra Email

Due to the complex nature of PCOS, many different medications may be prescribed to you. Tune in today to hear Dr. Minni break down each of the medications commonly prescribed, how they work, and their possible side effects. We dive into the mechanisms underlying the main cause of PCOS (insulin resistance), and which drugs best address this (metformin). We hear when hormone regulators are most effective during the different phases of your menstrual cycle, and why you should not fall pregnant when taking Spironolactone. Find out some of the life-threatening side effects you should be keeping an eye out for! We also take a look at the different treatments available to prevent excessive hair growth and the success that Dr. Minni has seen using her COPE method. Press play now to understand all things medication relating to your PCOS! Key Points From This Episode: Why lowering insulin resistance in those with PCOS is key to treatment success. Today’s topic: the conventional medications prescribed for PCOS. Why it can be a challenge to find the right medication for a patient. The hormonal contraceptive: what it contains, how it treats PCOS, and its side effects. Why Dr. Minni favors metformin (a diabetes drug) for PCOS treatment and its side effects. How ovulation-inducing agents like Clomiphene and hCG reduce PCOS symptoms. Alternative medications to Clomiphene: Letrozole, and its benefits. The mechanism of action and the side-effects of Gonadotrophin injections. What Ovarian Hyperstimulation Syndrome is, and the signs and symptoms you should look out for. Dr. Minni’s recommendations for reducing excessive hair growth. The successes Dr. Minni has seen using the COPE method. Where to find out more! Links Mentioned in Today’s Episode: Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine NIEHS (National Institute of Environmental Health Sciences) Environmental Working Group

The prevalence of polycystic ovarian syndrome is increasing rapidly, and women tend to be presenting symptoms earlier. In today’s episode, we tackle the topic of PCOS and discuss the possible reasons for this unnerving acceleration. We review the current status of PCOS prevalence in our society, and our host, Dr. Minni Malhotra, gives her calculated opinion on the two main suspects: endocrine disruptors and obesity. Dr. Malhotra explains what endocrine disruptors are, the health issues they’re linked to, the everyday products they’re found in, and what’s causing an increase in our exposure to them. She then makes the connection between endocrine-disrupting chemicals and PCOS, before touching on the cause of increased obesity and its link to PCOS. Furthermore, we hear, in detail, the 10 steps to follow to treat and prevent PCOS without simply medicating and suppressing symptoms. Tune in today to get one step closer to crushing your PCOS and transforming your life! Key Points From This Episode: What PCOS is and why it’s so important to get to the root cause.How conventional medicine treats PCOS symptoms without seeking solutions.What makes united diagnosis difficult among physicians and what appears to be the cause.The new average age girls start menstruating and the increasing percentage of women with PCOS.The adverse effects of PCOS and which health issues it increases the risk of.The ambiguous aspects of PCOS, including the diagnosis.The genetic connection of PCOS and the research that could help create a novel treatment.Dr. Malhotra speculates why PCOS has increased.What endocrine disruptors are, what they do, the health issues they’re linked to, and the everyday products they’re found in.How the culture of instant gratification has caused an increase in endocrine disruptors.Why there is limited scientific information on the potential health problems for humans.Common endocrine disruptors and how people encounter them.NIEHS’ research on the effects of endocrine disruptors and discovery of the harmful effects of DES.Where to find a list of products that are safe for humans.The role of obesity in the prevalence of PCOS.The cyclical nature of PCOS and insulin resistance.Dr. Minni Malhotra's methodology for treating PCOS.10 steps to follow if you have PCOS.  Links Mentioned in Today’s Episode: Dr. Minni Malhotra Email Anchor Wellness Center The Institute of Functional Medicine NIEHS (National Institute of Environmental Health Sciences) Environmental Working Group