Today on the podcast:

Martha Mckittrick is a registered dietitian and nutrition expert who has been specializing in PCOS for the past 20 years.

Despite the fact that PCOS is the most common hormone abnormality affecting women, there is still so little known about it. And even worse, the internet is full of misinformation.

Her mission is to spread awareness to health professionals, the lay public, and most importantly women with PCOS.

Diet and lifestyle are the first line treatment for PCOS and her coaching uses real food and lifestyle and behavior changes to decrease your symptoms, help you meet your goals, and live your best life.

In today’s podcast we do a deep dive on all things PCOS.

Episode Outline

  • 06:28 What led Martha to focus on helping women with PCOS
  • 08:51 What exactly is PCOS?
  • 12:38 Identifying PCOS drivers (or triggers)
  • 15:45 Stress management and sleep vs insulin resistance with PCOS
  • 22:57 What and when to eat for PCOS
  • 28:14 Fasting and PCOS – what you need to know
  • 32:22 Alcohol and PCOS – is it really a no go?
  • 34:20 Why it’s more difficult to lose weight when you have PCOS
  • 41:36 The exercise spectrum with PCOS – too tired to work out vs training too much for forced weight loss
  • 47:45 The supplements that will support PCOS

Key Points

  • PCOS is the most common hormone abnormality that affects women. In addition to being a reproductive condition, it is also a metabolic and endocrine condition. As a metabolic condition, it can affect the entire body, including the brain, skin, hair, and the gut microbiome. There is still much debate surrounding the cause of PCOS, but general consensus is that it is 70% genetic with environmental influence.
  • The best treatment for PCOS is different for everyone. Some people have more insulin resistance, and would thus benefit from a lower-carb diet. Those with adrenal PCOS need to take care to keep their stress levels low. Other drivers of PCOS include inflammation and gut issues. Most people suffer from at least two of these listed factors. Lifestyle changes, such as having a balanced diet, regular exercise, getting enough quality sleep, and minimizing stress are all reliable ways to keep PCOS at bay.
  • Strength or resistance training seems to be the type of exercise that best lowers androgens. In other words, women should not have to worry about bulking up from weight training because it actually lowers testosterone. Cardio, especially HIIT, is best for improving insulin resistance. Yoga helps to decrease cortisol, lower androgens, and improve menstrual cycle regularity.

Powerful Quotes by Martha

  • I saw that there was a huge lack in education and knowledge among women, and I saw this huge niche for me to help. I’m super-passionate because there is so much that can be done to help these women, but so little is being done.
  • You cannot out-supplement a bad diet.

Martha Mckittrick

Registered dietitian and nutrition expert.

In addition to personal coaching, Martha has two online courses for PCOS called the PCOS Nutrition & Lifestyle Blueprint and Prevent and Reverse Prediabetes and Diabetes with PCOS.

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