Today on the podcast:

Orla qualified as a Dietitian from Kings College London. She initially obtained an honours degree in Physiology from Trinity College, allowing her to apply her detailed knowledge of the human body to the nutritional management of conditions and diseases. Since then Orla upgraded her BA in Physiology to an MA in Physiology and went on to achieve a Masters in Clinical Nutrition at Roehampton University, London.

She is one of my ‘go to’ people when it comes to the latest research on topics and I love her ability to argues the pros and cons for nearly any dietary approach. If you struggle with weight or fat loss, are confused about metabolism and how to actually boost it or most importantly, you suffer from PCOS then this is a must listen.

The first half of today’s episode is about weight loss and nutritional or dietary misconceptions and the second half of this podcast is a PCOS deep dive.

Episode Outline

  • 07:16 Genetics and hunger
  • 17:18 Breaking your habit to go for something sweet/unhealthy after meals
  • 19:54 Optimal protein vs adequate protein with a weight loss goal
  • 20:31 Losing muscle as we age (and how to avoid it) and why it slows down fat burning
  • 27:12 The biggest weight loss struggles she sees
  • 32:22 Knowing your fitness- and nutrition-related strengths and weaknesses and planning accordingly
  • 36:09 PCOS deep dive – who’s at risk, the solutions and what the research is telling us
  • 42:16 Go-to supplements and foods to address PCOS
  • 48:39 Other lifestyle changes to implement if you have PCOS
  • 53:41 The relationship between gut health and PCOS

Key Points

  • One of the best ways to keep hunger at bay is by getting optimal protein and fiber at mealtimes. This helps you feel fuller sooner and longer. Women shouldn’t worry about bulking up by upping their protein consumption, because it’s extremely hard for women to put on muscle in the first place. At the very least, even without exercise, getting adequate amounts of protein during meal times may not cause you to gain muscle, but prevent you from losing it.
  • By dialing in your breakfast, you set yourself up for nutritional success for the rest of the day. One study demonstrates that having a high-protein breakfast may give you a significant edge versus having no breakfast at all, or even a breakfast with minimal protein. The right breakfast directly impacts both the food-related (such as eliminating evening snacking) and movement-related choices you make for that day.
  • Women with PCOS can begin addressing it by filling nutritional gaps. A great breakfast, again, can go far in doing just this. Specifically, they may be at risk of Vitamin D or magnesium deficiency. And contrary to popular opinion, dairy is, in fact, anti-inflammatory and may be a great addition to their diet. And while nothing is confirmed as of now, more evidence has been cropping up that there is a relationship between gut health and PCOS.

Powerful Quotes by Orla

  • What I’m talking about is not just adequate protein but optimal protein. When you get optimal protein at mealtimes, you feel fuller sooner, you stay fuller for longer, and you better handle your hunger levels.
  • When you have breakfast that really and truly sets you up on the right path for the rest of the day, you clearly make different choices, not just with regard to food but with regard to movement as well.
  • PCOS is a complicated metabolic issue, but there are solutions, and diet and lifestyle is the solution.
  • When you individualize your nutrition, it’s a game-changer and can really make a big difference in your life.

Guest Info

203: Dietitian Orla Walsh On Weight Loss, Gut Health, and IBS!

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