How can low-carb, keto and carnivore help PCOS, Hormones, Reproductive Health, Nutrient Deficiencies, Testosterone,? We discuss Low carb, keto and carnivore diets, Self Care, Reference ranges and so much more in this extra long episode.
Optimizing Health with a Low Carb Carnivore Diet: A Guide to PCOS, Keto, and Nutrition
Introduction
Welcome to Phoenix Docs, the new business founded by Dr. Malini Bose. Dr. Bose is a GP with a focus on holistic medicine, lifestyle, and nutrition. With her background in low carb medicine and her pursuit of fellowships in nutritional environmental medicine and lifestyle medicine, she is dedicated to optimising the health of doctors and medical students.
Dr. Bose's motivation for starting Phoenix Docs came from her interactions with medical students who expressed interest in food and nutrition for their own health. She recognised the gap in the healthcare system, with a lack of focus on the well-being of the healers themselves. Dr. Bose believes that it is vital to prioritise the health of doctors and medical students, as they play a crucial role in providing quality care to patients.
At Phoenix Docs, the emphasis is on lifestyle medicine, which looks at patients as a whole and goes beyond conventional medical practices. This approach involves addressing various aspects of a person's life, such as sleep, stress, nutrition, exercise, and relationships, to uncover the root causes of their health issues. By taking this comprehensive approach, Phoenix Docs aims to provide patients with the tools they need to improve their overall well-being.
The Journey to Low Carb Medicine
Dr. Malini Bose, founder of Phoenix Docs, has a background in holistic medicine with a focus on lifestyle and nutrition. Her journey to low carb medicine began with her own personal experience with weight gain and health issues.
Dr. Bose's Personal Experience
After finishing her GP specialty exams, Dr. Bose gained weight due to the busy nature of her job and the stress of studying. She found herself not moving as much and making unhealthy food choices. This led to weight gain, fatigue, and a desire to lose weight before her upcoming wedding.
Discovering the Benefits of Low Carb
Dr. Bose was advised by a colleague to try a low carb approach, which led her to read the book "The Obesity Code" by Jason Fung. She learned about the hormonal model of obesity and how low carb eating can be effective for weight loss and overall health.
The Connection Between Low Carb and PCOS
As Dr. Bose continued her low carb journey, she discovered the connection between low carb eating and polycystic ovarian syndrome (PCOS). Lowering carbohydrate intake can help manage the symptoms of PCOS, including irregular periods and insulin resistance.
The Impact of Lifestyle Factors
Dr. Bose emphasises the importance of addressing lifestyle factors such as sleep, stress, nutrition, exercise, and relationships in order to improve overall health. She believes that these factors play a crucial role in managing chronic conditions and achieving optimal well-being.
By following a low carb approach and focusing on lifestyle factors, Dr. Bose has seen positive results in both her own health and in her patients. She encourages individuals to find what works best for them and to prioritise their health by making sustainable changes to their lifestyle and nutrition.
The Power of Lifestyle Medicine
Lifestyle medicine is a holistic approach to patient care that goes beyond conventional medical practices. It takes into account various aspects of a person's life, including sleep, stress, nutrition, exercise, and relationships, to uncover the root causes of their health issues. By addressing these factors, lifestyle medicine aims to provide patients with the tools they need to improve their overall well-being.
One of the key aspects of lifestyle medicine is its focus on the six pillars: sleep, stress management, nutrition, exercise, relationships, and environmental factors. These pillars are all interconnected and play a crucial role in achieving optimal health. By addressing each of these areas, healthcare providers can help patients achieve better health outcomes.
Defining Lifestyle Medicine
Lifestyle medicine takes a comprehensive approach to patient care by looking at the individual as a whole. It recognises that health issues are often multifactorial and require a holistic approach to address the underlying causes. This approach goes beyond simply treating symptoms and focuses on empowering patients to make sustainable lifestyle changes for long-term health.
Exploring the Six Pillars of Lifestyle Medicine
The six pillars of lifestyle medicine provide a framework for addressing all aspects of a patient's life. By optimising sleep, managing stress, improving nutrition, promoting regular exercise, nurturing relationships, and creating a healthy environment, healthcare providers can help patients achieve optimal health.
Going Beyond Conventional Medical Practices
Lifestyle medicine goes beyond conventional medical practices by recognising that health is not just the absence of disease, but the presence of physical, mental, and social well-being. It acknowledges that lifestyle factors play a crucial role in managing chronic conditions and achieving overall health. By integrating lifestyle interventions into conventional medical care, healthcare providers can provide more comprehensive and effective treatment options.
Addressing All Aspects of a Patient's Life
One of the key principles of lifestyle medicine is the importance of addressing all aspects of a patient's life for optimal health. This includes not only their physical health, but also their mental, emotional, and social well-being. By taking a holistic approach, healthcare providers can help patients achieve balance and improve their overall quality of life.
Common Nutrient Deficiencies
- The prevalence of iron deficiency in women, especially those with PCOS
- The importance of zinc and magnesium in overall health
- The role of nutrition in addressing nutrient deficiencies
- The impact of modern-day lifestyle on nutrient levels
When it comes to common nutrient deficiencies, iron deficiency is a prevalent issue, particularly in women, especially those with polycystic ovarian syndrome (PCOS). Many women with PCOS experience irregular periods and insulin resistance, and lower carbohydrate intake has shown to help manage these symptoms. It is important for women to be aware of their iron levels and work with healthcare professionals to address any deficiencies.
Zinc and magnesium are also essential nutrients for overall health. Zinc plays a role in immune function, protein synthesis, and wound healing, while magnesium is involved in numerous biochemical reactions in the body. It is crucial to ensure adequate intake of these minerals through diet or supplementation, as deficiencies can lead to various health issues.
Nutrition plays a key role in addressing nutrient deficiencies. Following a low carb or even a carnivore diet can provide the necessary nutrients to support optimal health. Consuming high-quality animal protein, such as grass-fed red meat, can be a good source of iron, zinc, and other essential nutrients. It is important to find a dietary approach that works best for each individual's needs and goals.
Modern-day lifestyle factors can have a significant impact on nutrient levels. High stress levels, lack of sleep, and consumption of processed foods can contribute to nutrient deficiencies. Making lifestyle changes, such as prioritising sleep, managing stress, and choosing nutrient-dense whole foods, can help improve nutrient levels and overall health.
Managing PCOS and Endometriosis with Lifestyle Changes
Nutrition and lifestyle play a crucial role in managing PCOS and endometriosis. Making specific changes to your diet and exercise routine can have a significant impact on your symptoms and overall hormonal health.
The Role of Nutrition and Lifestyle
When it comes to managing PCOS and endometriosis, nutrition and lifestyle factors should not be overlooked. These conditions are often influenced by hormonal imbalances, insulin resistance, and chronic inflammation, which can be addressed through diet and lifestyle changes.
A Low Carb and Animal Protein-Focused Diet
One dietary approach that has shown positive results in managing PCOS and endometriosis is a low carb and animal protein-focused diet. Lowering carbohydrate intake can help regulate insulin levels, improve hormone balance, and reduce inflammation. Consuming high-quality animal protein, such as grass-fed red meat, can provide essential nutrients like iron and zinc that are often deficient in women with these conditions.
Resistance Training for Insulin Resistance and Hormone Balance
Resistance training, such as weightlifting, is crucial for managing insulin resistance and hormone balance. Building muscle mass through resistance training helps improve glucose metabolism and increases the body's ability to handle carbohydrates. This can have a positive impact on insulin levels and overall hormonal health.
The Impact of Lifestyle Factors
Addressing lifestyle factors such as sleep, stress, nutrition, exercise, and relationships is key to managing PCOS and endometriosis. Sleep deprivation, high stress levels, and poor nutrition can all contribute to hormonal imbalances and worsen symptoms. By prioritising these lifestyle factors, individuals can improve their overall well-being and manage their conditions more effectively.
Managing PCOS and endometriosis requires a comprehensive approach that includes nutrition, exercise, stress management, and other lifestyle changes. By making these changes, individuals can significantly improve their hormonal health and enhance their overall quality of life.
Understanding Testosterone and Andropause
Testosterone is a crucial hormone in men that plays a vital role in many aspects of their health. It is responsible for regulating sex drive, muscle mass, bone density, mood, and energy levels. However, testosterone levels can decline with age, leading to a condition called andropause.
The impact of lifestyle on testosterone levels in men
Men's testosterone levels can be influenced by various lifestyle factors. High stress levels, lack of sleep, poor nutrition, and sedentary behaviour can all contribute to low testosterone levels. On the other hand, regular exercise, a healthy diet, stress management, and adequate sleep can help maintain optimal testosterone levels.
The prevalence of low testosterone and metabolic syndrome in men
Low testosterone levels are a common issue in men, especially as they age. Studies have shown that around 20% of men over the age of 60 have low testosterone levels. Low testosterone is often associated with metabolic syndrome, which is a cluster of conditions including high blood pressure, high blood sugar, excess body fat, and abnormal cholesterol levels.
The role of nutrition and exercise in improving testosterone levels
Nutrition and exercise play a significant role in improving testosterone levels in men. A diet rich in nutrients, including zinc, magnesium, and healthy fats, can support optimal testosterone production. Regular exercise, especially resistance training, can also help boost testosterone levels naturally.
The importance of addressing hormonal health in men
Addressing hormonal health, including testosterone levels, is crucial for men's overall well-being. Low testosterone can have a significant impact on physical and mental health, leading to symptoms such as fatigue, low sex drive, decreased muscle mass, and mood changes. It is important for men to prioritise their hormonal health and seek appropriate medical care if needed.
Finding What Works for You
The journey to optimal health is a highly individualised one. What works for one person may not work for another, and it's important to recognise and embrace this uniqueness. When it comes to diet and nutrition, finding what works best for you is key.
The Importance of Individualised Approaches
Every person's body is different, and what works for one person may not work for another. This is especially true when it comes to diet and nutrition. It's important to understand that there is no one-size-fits-all approach to eating. Instead, it's about finding the dietary strategy that aligns with your body's needs and goals.
Experimenting with Different Dietary Strategies
With so many different dietary strategies out there, from vegan to keto to carnivore, it can be overwhelming to know where to start. The best approach is to experiment and see what works best for you. Pay attention to how different foods make you feel and perform, and make adjustments accordingly.
The Benefits of a Carnivore Diet
One dietary strategy that has gained popularity in recent years is the carnivore diet. This approach involves consuming mainly animal products, such as meat, fish, and eggs, while eliminating or minimising plant-based foods. While it may not work for everyone, some individuals have reported significant benefits from following a carnivore diet, including improved energy, mental clarity, and weight loss.
Listening to Your Body's Signals
Ultimately, the key to finding your optimal diet is to listen to your body's signals. Pay attention to how different foods make you feel and perform. If a certain dietary approach leaves you feeling energised, satisfied, and in line with your health goals, then that is likely the right approach for you. Trust your body's wisdom and make choices that support your overall well-being.
Remember, finding what works for you is a journey, and it may take time and experimentation to find the perfect fit. Embrace the process and enjoy the opportunity to learn more about your body and what it needs to thrive.
Conclusion
In conclusion, optimising health through a low carb and carnivore diet can have a significant impact on various aspects of well-being, including conditions like PCOS, endometriosis, and andropause. By focusing on personalised nutrition and lifestyle choices, individuals can take control of their health and improve their overall well-being.
Recap of the Main Points Discussed
- Dr. Malini Bose shared her personal journey with low carb medicine and the benefits she experienced.
- Lifestyle medicine takes a comprehensive approach to patient care, addressing various aspects of a person's life to uncover the root causes of health issues.
- Common nutrient deficiencies, such as iron, zinc, magnesium, and vitamin D, can impact overall health and should be addressed through diet and supplementation.
- Managing conditions like PCOS, endometriosis, and andropause requires a combination of nutritional and lifestyle changes, including a low carb approach, resistance training, and addressing other lifestyle factors.
Encouraging Readers to Explore Low Carb and Carnivore Approaches
For individuals interested in optimising their health, exploring low carb and carnivore approaches may be beneficial. These dietary strategies can help manage conditions like PCOS, support hormone balance, and improve overall well-being. It is important to find what works best for each individual and make sustainable changes to their lifestyle and nutrition.
The Importance of Personalised Nutrition and Lifestyle Choices
Personalised nutrition and lifestyle choices play a crucial role in achieving optimal health. Each person's body is unique, and what works for one individual may not work for another. By listening to their body's signals, paying attention to how different foods make them feel and perform, and prioritising their health, individuals can make choices that support their overall well-being.
In summary, optimising health through a low carb and carnivore diet, personalised nutrition, and lifestyle choices can have a profound impact on well-being. By taking a comprehensive approach and making sustainable changes, individuals can achieve their health goals and improve their quality of life.
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