Correspondence to the PCOS patient:
Homework on how to get passed a "PCOS" plateau
-Thinking: try to incorporate some form of relaxation therapy (listen/watch 10 min of any meditation timer videos/watch Andy 478 breath video/rosary 10 min...anything undisturbed for 10 min every night before sleep) for 90 days
chastberry in the am to help control the hormone surges of testosteron/estrogen from the "zombied" cells that are over producing
-Eating: keep on with basic concept of 30/30/30 but maximize on low glycemic index foods and high fiber content for the carbohydrate portion of your daily food intake for the next 12 weeks
make sure your portions are spread out through out the day with 1 maximum volume meal to celebrate the day (I would suggest lunch since exercise is at night
gymnema sylvestre in the late morning (1tab) when hunger can start as it helps to stop sugar craving
-Activity: continue with exercise to evening but of the average total time spent per session try to dive straight into high intensity exercise for the first 75% of the time then finish off with low intensity (stretching/breathwork/guided imagery audio) for the last 25%
add valerian 1 capsule to a pre-bedtime ritual for the next 30-90 days (see my slideshare.net lecture DrRic Good Night)
we will need a repeat insulin level, LH/FSH, testosterone, sed rate/ a new iron/ferritin level, b12 and you should be taking vitamin d3 since march levels were low (1000IU am and pm with food or fat), omega 3 fish oil to help with inflammation from PCOS
