Dr Rashmi Pawar OB Coach: Recent Episodes
Rashmi Pawar
I am a Gynecologist and a certified Life and Weight coach who helps PCOS women lose weight ONE THOUGHT AT A TIME and normalize their condition.
You can find me on https://linktr.ee/Metabolicpcoscoach
Dr. Rashmi Pawar MS, DNB, FCPS, DGO - OBGYN Certified Life and Weight coach
Do you struggle with sleep every night in COS?
You want to go to bed early but you somehow don't even reach your bed or you're in your bed but you're on the phone the whole time.
If that's the case, I have a perfect solution for you.
In this podcast, I talk about 2 commitments you have to make and that's it.
There is no other work that you have to do.
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You are trying to lose weight in PCOS but struggle with impulsive eating.
It could be emotional eating or habitual eating.
You need to always check this, especially if you are doing the work of mindful eating when you are planning your meals and trying to eat them.
Have a listen to this episode to understand the difference between emotional and habitual eating.
If you want to book a consultation with me please DM me on Instagram or comment below
Dr Rashmi Pawar
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00:00 My latest update
04:00 Disclaimer
05:00 What is a gut microbiome
06:30 How does gut microbiome help
07:40 What are probiotics
08:00 Idli as a probiotic
10:20 Vaginal microbiome
11:00 What are Prebiotics
12:00 Gut microbiome and digestion in PCOS
13:40 Gut microbiome and immune system in PCOS
15:40 Mental health and gut microbiome in PCOS
17:30 Other benefits of gut microbiome
18:40 Probiotic foods that support gut microbiome in PCOS 23:00 Prebiotic foods
24:30 foods that harm gut microbiome
29:00 antibiotic use
32:00 Does every food with fiber act as a prebiotic
33:30 Types of fiber
35:35 What to eat to support gut bacteria
Dr Rashmi Pawar
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Stress is affecting everything in our lives lately. So many health conditions are caused due to stress.
PCOS worsens with stress. Insulin resistance worsens with raised cortisol.
So for us to reverse PCOS we need to find ways to reduce our stress. And in this episode, I’m going to teach you the best way to handle stress.
That is by owning it completely.
Dr Rashmi Pawar
OBGYN Coach
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Most PCOS women are asking themselves and others a lot of negative question consciously or subconsciously. Like
- Why do I have pcos?
- Why don’t other women have pcos?
- Why am I the one suffering?
- When will I be skinny?
- When will I be normal?
- Why am I not normal?
- Why is my life so hard?
Negative questions would give negative answers.
In this episode, I will talk about all the questions that can give you some positive answers.
00:00 How our negative questions in PCOS worsen our weight loss efforts
04:30 What do asking questions mean in PCOS
12:20 Why are you not losing weight in PCOS
13:30 Where do the answers to these questions come from
15:00 Ways to practice positivity in PCOS
18:30 Daily positive questions to ask yourself
22:00 Super charging Question to ask every day
24:30 Specific questions to ask in PCOS
Dr Rashmi Pawar
OBGYN Coach
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A victim mindset keeps us hiding from our fears whereas vulnerability helps us open up to our fears.
We can either be victims of our PCOS or we can be vulnerable to our condition and adjust to it.
In this episode, I reveal stories and characteristics of both these mindsets. Listen in to learn how you can overcome the victim mentality by experiencing vulnerability, thus regaining your integrity and power
Dr Rashmi Pawar
OBGYN Coach
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What does fear have to do with PCOS?
I always thought fear was what I experienced in horror movies, or some thrilling moments or life-threatening situations.
But we regularly experience fear in the form of anxiety, worry, or doubt.
We might also experience fear in PCOS weight loss while we are fearing rejection from our family members, friends, or peers, while we work on following a diet plan.
In this episode, I dive deep into how fear affects our attempts at PCOS reversal. I share ways to deal with fear so that we can achieve our goal of mindful eating to manage our insulin resistance in our PCOS.
I help PCOS women commit to their desire for a healthier mind and body. I hope this episode helps you.
Please feel free to share any doubts or queries you have about my ideas in the comments.
Dr Rashmi Pawar
PCOS Weight Loss Coach
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When it comes to weight loss in PCOS, you are going to fail multiple times in your attempt to eat healthy.
We can't expect ourselves to go from snacking junk food all the time to healthy eating overnight.
You are actually going to fail at it while you go from all unhealthy meals to one healthy meal to 2 healthy meals to all healthy meals.
We do that by learning the art of failing.
In this episode, I talk about how to talk back to yourself when you fail to eat healthy.
Dr Rashmi Pawar
OBGYN Coach
Book clarity call
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Why set goals in our pcos life!
It can be very pressurizing and can shut many of you down.
Or some would use the goal as a reason to feel better as if it’s a magical place where life will be better.
In this episode, I take you through a step-by-step mindset process that can get you from setting a goal to achieving it.
Dr Rashmi Pawar
OBGYN Coach
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PCOS women have 3 times increased chances of having anxiety or depression disorders, as per the latest studies.
They might take medications to make their emotional problem less, but there is another way to make it lesser.
In this episode, I talk about non medical ways to cope with emotional disorders in PCOS
Dr Rashmi Pawar
OBGYN Coach
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We know exactly what the strategies are for losing weight in PCOS .
We know all the healthy PCOS-friendly foods we can try to get healthy.
We know exactly what kind of exercise to try to get fit.
But we dont get started.
In this episode, I talk about the exact reasons why we do that.
Dr Rashmi Pawar
OBGYN Coach LLC
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This is something all my clients want when it comes to weight loss. They have heard people are losing 30 kg in 3 months, and they want something like that. Losing 1 kg per week is not enough, not gaining weight that week is not enough…they want that fast weight loss, maybe 2-3 kg per week.
In this episode, we will talk about
- Why our brain wants that and How it affects weight loss
- What’s the standard weight loss speed
- What is the fastest way for sustainable permanent weight loss
- What you get when you lose weight fast
Dr Rashmi Pawar
Clarity Call
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Everyone around you eats whatever they want.
They are in optimal health or are getting pregnant naturally and are having many babies. [ that's what we think, might not be true]
But not you.
“Why should you not eat all this amazing food?”
"Why should you eat all this healthy food?"
“When will all this be over?”
This is what so many of my clients say when they are trying to lose weight.
In this episode, I talk about when it will be all over.
pcos #pcosweightloss #pcospregnancy
Dr Rashmi Pawar
OBGYN Coach
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Do you know how to use your mind to your advantage?
You can do this by listening to my above podcast on internal accountability in PCOS.
I talk about how we can use ourselves as accountability partners to do the uncomfortable work of going from unhealthy to healthy by engaging all four parts of our brains.
If you wish me to support you as an external accountability partner, please book a Clarity Call to learn more. Click here
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Most of my client's biggest struggle is being consistent. They would eat healthy for 2 days, join a gym, and go regularly for a week, and then they lose momentum.
They know they can do that, but it hurts them that they are not being consistent.
So they shame themselves for not being consistent and they find comfort in their habitual foods, habits which keep them from moving or sleeping better.
Thus perpetuating their illness.
In this episode, I run you through the 5 steps to take so that you do this one new habit every day no matter what.
For the gathering data spreadsheet, please email - rashmi@drrashmipawar.com
For a demonstration of the process - watch this video
Book Clarity call to work with me here
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Sugar is inflammatory and is one of the main culprits that cause us insulin resistance and PCOS. But we also have a strong emotional connection to our sweet foods.
The only way to get insulin-sensitive is by reducing sugar from our diets.
Please listen to this episode, where I discuss how sugar elimination is possible without deprivation.
Dr Rashmi Pawar
Reverse PCOS with me- book a clarity call here.
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RPL is a distressing and emotionally challenging experience for couples trying to conceive and maintain a healthy pregnancy. Many PCOS women suffer from this, apart from the struggle of getting pregnant.
In this episode, we will talk about
- How often it happens
- Why it happens
- What are the recommended tests for evaluation
- The treatment option
- Ways to stay supported
Find more resources here
Book Clarity call here
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00:00 Are PCOS mood swings the same as mood disorders? In this episode
03:58 Difference between mood swings and mood disorders.
08:00 Why PCOS women experience mood swings
14:45 How to handle PCOS mood swings
27:00 What to do when in low moods and when in high moods 30:30 How Coaching can support PCOS mood swings
Join PCOS mindset group
Book Clarity Call to work with me
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Breathing exercises are a beautiful tool not just to improve oxygenation for those who are obese PCOS with sleep apnea but also to regulate our nervous systems when it comes to PCOS related mood disorders.
In this episode, I cover
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Why PCOS women should practice breathing exercises
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the benefits of breathing exercises and
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various breathing exercises
Please try as often as possible deep controlled intentional breathing can open gates to our health and vitality.
In case you wish to be supported privately, please book a clarity call for my Reverse PCOS in 6 months package.
If you wish to come hang out with me, join my community - PCOS mindset group on FB or follow me on IG
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PCOS (Polycystic Ovary Syndrome) can be challenging to manage, and it's essential to avoid certain common mistakes. PCOS is a lifestyle disease, and we are not fully aware of all the lifestyle habits causing our PCOS specifically.
In this episode, I will highlight 15 potential mistakes PCOS women might be making.
Episode 9- Insulin resistance and weight loss
PCOS patient leaflet- What is PCOS
Message me any queries
Book Clarity Call
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We don't want to waste food. Many of us would just eat it even when we are full or no longer want to.
I am not talking about that kind of food wastage.
I am offering a different approach to every meal consumed. I am offering you an opportunity to evaluate every meal you consume to understand why you eat the way you eat.
Have fun listening to my perspective of looking at the way we eat.
If you need any form of further emotional support please click here
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To snack or not to snack. Many PCOS women love to snack and are secretly wishing I recommend snacking.
So, in this episode, we will talk about
- Why do we need snacks
- Who needs to snack regularly
- Why stop snacking
- How to stop snacking if weight loss is desired
- How long to stop snacking if in maintenance
If you need further emotional support with PCOS please follow here.
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We all wish we didn't experience anger or didn't have to face it. In this episode I help you understand anger a bit more and I talk about our triggers, healthy and unhealthy ways to express it, why and how we want to deal with our and others anger.
Dr Rashmi Pawar
Find more support here
Send in a voice message: https://podcasters.spotify.com/pod/show/dr-rashmi-pawar/message
The Internet can give us a lot of confusing information. There are advantages of carbohydrates, proteins, fats, and fiber. Similarly, we can find information on how carbs are bad, avoiding too much protein, or having low fat or fiber causes intestinal blockage.
In this episode, I take you through the steps needed to plan a balanced meal so that you can have each macro in proportion.
If you wish to be supported further by me or want to join my FB PCOS mindset group, please click here
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No, you don't have to walk backward. Instead of forward focus strategies I am offering you a way to do this work backwards.
Our habitual brain is hardwired to do things the way it has done for life. So we must be creative in finding ways to stop doing things as a habit and do something differently.
In this episode, I share one such way to get our amygdala to support our new way of eating.
Find more resources here
pcos #pcosweightloss #pcosmindset
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Reversing PCOS is becoming insulin sensitive so that we achieve normal BMI, get regular periods, get pregnant naturally, and maintain it for the rest of our life.
In this episode, I talk about the exact time needed to do the work to stay insulin sensitive for the rest of our life.
To get more support, click here
Dr. Rashmi Pawar
Specialist Gynecologist
Master Life Coach
Send in a voice message: https://podcasters.spotify.com/pod/show/dr-rashmi-pawar/message
We aim never to cheat on meals, exercise, sleep, or manage your mind. A new habit completely. But that would backfire if you start with that. I suggest aiming to cheat once a week. And going gently. Have fun listening to this episode where I talk about
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why it is important that we reduce cheating on our meals
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how to ensure we don't cheat regularly
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what to do when you landed up cheating
For more support, click here.
Send in a voice message: https://podcasters.spotify.com/pod/show/dr-rashmi-pawar/message
Hunger is one of the main feelings most of us don't want to sit during our weight loss journey.
In this episode, I dive deep into 4 tips to navigate hunger so that you don't have unplanned unhealthy foods.
If you need emotional support to allow hunger finally, please join PCOS Mindset Coaching today.
Send in a voice message: https://podcasters.spotify.com/pod/show/dr-rashmi-pawar/message
How to exercise as a habit in PCOS?
Exercise is the slowest way to lose weight. So I would never recommend that as a weight loss strategy. Weight loss happens only when you eat lesser food.
But I want you to enjoy the benefits of exercising for your emotional and physical well-being.
In this episode, I talk about mindset strategies to get our bodies to exercise easily.
If you are someone who wishes to exercise every day for the rest of your life in PCOS, please join PCOS Mindset Coaching today.
Dr. Rashmi Pawar
Specialist Gynecologist
Master Certified Life Coach
Send in a voice message: https://podcasters.spotify.com/pod/show/dr-rashmi-pawar/message
Episode 89- 10 ways to eat moderately in PCOS
Everyone says, to eat in moderation. Moderation is the key. But how to know you are being moderate?
With food practicing moderation involves adopting mindful and balanced eating habits.
In this episode, I discuss the concept of mindfulness and ten ways to eat moderately in PCOS.
If you wish to master eating in moderation once and for all and get healthy, join PCOS Mindset coaching today.
Dr. Rashmi Pawar
Specialist Gynecologist
Master Certified Life Coach
Send in a voice message: https://podcasters.spotify.com/pod/show/dr-rashmi-pawar/message
Can you reverse PCOS if you are vegan or vegetarian?
Yes you can. Reversing PCOS means becoming insulin sensitive. We do that by reducing refined carbohydrate consumption and increasing protein and good fats consumption.
But many Vegetarians and vegans might struggle with their protein consumption as they believe that animal based protein is better.
Looking to correct your PCOS naturally without any medicines or supplements? Join PCOS Mindset Coaching and learn the emotional steps to eat, sleep and move better mindfully.
Send in a voice message: https://podcasters.spotify.com/pod/show/dr-rashmi-pawar/message
How does caffeine worsen PCOS?
Living with PCOS presents unique challenges. Research states that excess caffeine intake can worsen insulin resistance. However, most of us have closely connected caffeine with feeling energized, comfortable, and routine. The thought of reducing or giving it up can produce resistance.
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Are fruits healthy in PCOS?
We either love fruit or we don’t.
Those who love fruits probably worry that their weight issue is somehow connected. And those who don’t love fruit either don’t care much about them or wonder if they should have more.
Either way, you will have an answer at the end of the podcast.
pcos #pcosweightloss #pcosdiet
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We have not practiced the skill of self-love. We were not taught that and it was not modelled for us. That's a fact, especially if you are reading or listening to this.
In this episode, I cover
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What is love as a feeling,
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How is it different from the chemical reaction
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Ways to generate love
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Ways to practice love when we eat
If you are someone who is in dire need of learning this skill, don't wait anymore. Get in touch and let's get started. My coaching can show you how you are being mean to yourself and ways that you can stop doing that.
Send in a voice message: https://podcasters.spotify.com/pod/show/dr-rashmi-pawar/message
Grief is a complex emotion that comes with losing a person or thing.
In PCOS, women lose their past identities, babies, hair, beauty, and even favorite foods.
Most of us succumb to food to cope with this loss.
In this episode, hear me talk about my recent loss, how I processed it, what happened to my PCOS ladies, and how to cope.
Also, if you have unprocessed grief in PCOS, I welcome you to book your call with me to get support while working on your goal in PCOS.
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Which bread is better in PCOS?
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white, brown, multigrain
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Croissants, baguettes, buns
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Rotis, parathas, puris
Find out which one and how much bread is better.
pcos #pcosweightloss
Get the support you need here
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Most PCOS women have a love-hate relationship with the weighing scale.
But monitoring the number we see on the scale will define our future health.
Listen to this episode to understand why do this one check regularly.
Get the tracker here
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We all think we need to be on a diet only until we lose weight. Once we reach that goal, our body will maintain our weight there.
But that’s not what happens. We slowly start gaining weight once we start eating our old foods.
Listen to this episode where I talk about why committing to eating healthy for the rest of our lives is essential.
pcos #pcosweightloss
Dr Rashmi Pawar
MS, OBGYN
Master Certified Life Coach
https://drrashmipawar.com/
Follow me: Instagram
PCOS mindset Coach | Weight loss Coach | Pregnancy Coach | Work with me
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We have used food for fun for the last 20 years and that has caused us PCOS. This fun from food is addictive but this food has driven us to pcos. And it’s a struggle to eliminate the foods as it’s so addictive.
I have a solution where we start substituting pleasure from artificial foods with some natural pleasures.
Have fun listening to it. I definitely had a lot of fun recording it for you.
pcos #pcosweightloss #emotionaleating #cravings #foodaddict
MS, OBGYN
Master Certified Life Coach
PCOS mindset Coach | Weight loss Coach | Pregnancy Coach | Work with me
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PCOS is due to insulin resistance which is directly related to the way we eat. So for us to reverse PCOS and stay reversed, we need to adopt an eating habit that is sustainable and permanent.
In this episode, I talk about 2 main food groups to avoid so that eating decisions become easier.
Have fun listening to it. I had so much fun making it for you.
pcos #pcosweightloss #weightloss
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PCOS women have a particular case of hunger.
Their cravings are way more than any other person trying to lose weight.
In this episode, I talk about two main reasons why PCOS women have such a bad case of hunger.
pcos #pcosweightloss #hungerstrikes
MS, OBGYN
Master Certified Life Coach
https://drrashmipawar.com
Follow me: Instagram
PCOS mindset Coach | Weight loss Coach | Pregnancy Coach | Work with me I 5 steps PCOS to Pregnancy
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10 ways PCOS harms you in your pregnancy journey
In this episode, I discuss how PCOS interferes with your pregnancy goals.
From while you are trying to get pregnant to becoming a mother.
Stay tuned for the 5-step PCOS to Pregnancy guide, which will be available here.
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How can I bond to get pregnant in PCOS ?
PCOS women have decreased libido and having sex with their partner can become another hurdle towards getting naturally pregnant in PCOS. And it can be one of the reasons why PCOS women opt for fertility treatments as they believe they can't do it on their own.
In this episode, I talk about
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what is needed to get pregnant
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sperm cycle
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why have sex every 2-3 days
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one compelling reason that can help you achieve a bond with your partner
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2 ways of bonding with your partner
Dr Rashmi Pawar
MS, OBGYN
Master Certified Life Coach
https://drrashmipawar.com/
Follow me: Instagram
Podcast Channel: Spotify, Apple
PCOS mindset Coach | Weight loss Coach | Pregnancy Coach | Work with me
--- Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Getting started is the hardest part for most PCOS women.
In this episode, I discuss six reasons why we don't get started with our weight loss work.
And also my 3-step process that you can use daily to start and stay committed.
Learn more about getting more support.
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This is the most common form of getting pregnant in PCOS with medications. I love the fact that these treatment forms exists but they have its own associated risks and complications. In this episode I talk about,
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what is ovulation induction
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what are the common side effects of ovulation induction
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what are the serious complications of ovulation induction
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ways to avoid it
pcos #pcosweightloss #femaleinfertility #infertility #ivf
If you need more support on this find me here
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Can PCOS women have a baby?
I couldn't believe what my research said when I found out that many doctors worldwide told their patients that they couldn't have a baby if they had PCOS.
I don't know why doctors said that, but let me help you clarify how PCOS women might struggle with having a baby and how it was all possible in 2023.
In this episode, here I discuss
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the reasons why women might not get pregnant
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why PCOS women must try to lose weight before they get pregnant
My sincere hope is that you listen to this and decide today to lose weight while not giving up on your chances of becoming a mother
Pcos #pcosweightloss #infertility #ivf #fertility
Dr. Rashmi Pawar
PCOS to Pregnancy Coach
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PCOS or PCOD is a condition due to hormonal imbalance. It is not a life-threatening disease. But it can affect the quality of ones life.
In this episode, I cover
-What s PCOS
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Why does it happen
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Why is weight loss so hard in PCOS
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How to deal with your young girls suffering with it
pcos #pcosweightloss #irregularperiods
Dr Rashmi Pawar
PCOS to Pregnancy Coach
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We have two parts of our brains that get things done. In PCOS, a particular way of thinking and feeling makes us eat, move and sleep in a certain way. These ways create our PCOS lifestyle.
To reach a certain normalcy, where we have regular periods, cleaner skin, improved hair issues, natural pregnancy, and overall emotional and physical well-being; we need to address our current actions, feelings, and thoughts and gently transition to another one where we are supervising our actions.
We can continue to live unintentionally by default, take supplements, do weight loss surgery, take fertility treatments or IVF and keep worsening our PCOS to high-risk pregnancy and a future high-risk life with obesity, hypertension, diabetes, period problems, cancer, etc...
OR
We take complete control of our current reality and lead an intentionally supervised life so that our lower brain starts mastering healthier habits so that our body heals from whatever comes its way.
Listen to me talk about navigating from unintentional to intentional routines in PCOS to pregnancy.
pcos #pcosweightloss #hirsuitism #acne #routine #incharge
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Impulsive eating has been of the root causes of worsening insulin resistance which prevents PCOS reversal and a lot of complications in pregnancy. Even when eating happens in moments, our higher brain has the capacity to break down those moments. There is so much work that we can do to stop eating impulsively. Break it down to find solutions.
Dr Rashmi Pawar
Pregnancy to PCOS Coach
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As new mothers, we have this default thinking of "I want the best for my child," which is beautiful. But that thought comes to bite us in our ass in so many ways when the baby cries.
Hear me talk about my client, who is feeling challenged by the needs of her 3-month-old child.
Dr. Rashmi Pawar
PCOS to Pregnancy Coach
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Hunger is a beautiful tool that tells us the kind of food that we eat.
It is connected to our primal desire to feel better.
And it can guide us to how we maintain after having lost weight.
In this episode, I talk about hunger and how we can set ourselves up for success while we navigate hunger in maintenance.
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I teach women ways to manage their minds from PCOS to pregnancy.
The biggest part of it is to recognize what thoughts are creating what feelings so that we don't continue thinking that.
I teach them to use their emotions to ultimately guide them to what they want - to feel good.
Listen to this episode to know how our brain thinks and emotes.
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Pregnancy is not necessarily a fun experience the way we imagine.
It can be, but our brain interprets everything with thoughts that produce fear.
And that part is optional.
Our thoughts create our feelings, and the way we think is always optional.
Listen to this episode to understand how our brain tricks us into fear-based thinking.
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People pleasing is one of the core human behavior which serves us in many ways but interferes with creating the life we want.
Regarding weight loss, we continue eating in a way that is not necessarily helpful for us to reverse our PCOS and get naturally pregnant.
We keep fighting with our partners when we try to please them, which completely backfires.
Listen to why we do it, what it is causing and how we can stop doing it.
Try using this mindset hack before you opt for weight loss surgery or extreme fertility treatment like IVF to get pregnant. You might get what you want just by adjusting the way you think.
Work with me
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We are at a time in the year when we review how our year went and decide to plan our new year.
If your brain is anything like mine, and you dread achieving your goals, listen to my strategy to help you stick to your goals and achieve them too.
So before you decide on extreme options like weight loss[ bariatric] surgery to lose the weight, or go for fertility treatment or IVF to become a mother, give this a try.
Remember your current mindset is keeping you from those goals and the way to achieve them is by changing the way you think.
Have a listen, and Happy new year!
Find me here
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Pregnancy is not just a physical experience but an emotional rollercoaster ride.
We try to control our ability to get pregnant, ensure safety in pregnancy and childbirth, and control our family or our job during pregnancy, and when we are not able to, we feel this utter powerlessness.
Nothing is worse than that helpless feeling where you can't control anything.
But the good news is we always have control over our thinking.
That is what I talk about in this episode, ways to manage our minds to achieve our optimal version before we get pregnant and during pregnancy.
Follow me here
Work with me
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Episode 63- Growth restriction in the pregnancy
In this episode, I talk about the types of IUGR and how it is managed. Along with it, I talk about how to manage your mind while having a baby who is growing slowly.
If you wish to be emotionally supported by a high-risk OBGYN physician, contact me.
pregnancy #pregnant #highriskpregnancy #IUGR #pregnancydiary #iugrawareness #pregnancylife
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Episode 62
PCOS belief- I CANT GET PREGNANT NATURALLY
In this episode, we talk about how our thoughts create our results.
How our negative thinking blocks us from getting pregnant naturally.
I talk about ways to shift our thinking as well.
Have fun listening 😚😚
Work with me
miscarriage #pregnant #pregnancy #ivf #ivfjourney #ivfsuccess #ivfcommunitysupport
miscarriage #pcos #pcosweightloss #pcosfighter #pcossucks #miscarriages #ttc #ttccommunity
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Episode 61
Miscarriages are heartbreaking.
There are a few causes we know of that lead to miscarriages, but mostly it’s unknown.
The way to tell if you will miscarry is if you have painful bleeding and confirmed with tests.
The doctor would offer a wait and-watch or medical or surgical options.
What happens next is mild symptoms. But return if there is severe pain or bleeding, or fever.
Most recover smoothly, but some need extra support to get out of their loss.
You can start trying as soon as you and your partner are emotionally and physically ready.
I can help with the emotional part. DM to know more.
Work with me
miscarriage #pcos #pcosweightloss #pcosfighter #pcossucks #miscarriages #ttc #ttccommunity
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Clean eating before pregnancy
We think that pregnancy is an all-you-can-eat buffet that does more harm to you and the baby.
All can cause gestational diabetes, water retention, high blood pressure, and many other discomforts in pregnancy.
Invariably all this eating causes harm to the baby in the form of complications.
Hence learn to eat clean before pregnancy begins.
Work with me
preeclampsia #pregnancyweightgain #pregnancyweight #pregnancyweightloss #healthypregnancymeals #pregnancydiet #dietdiaryinpregnancy #pregnancy #pregnancyfood #foodpregnancy
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Ectopic pregnancy
In this episode, I talk about ectopic pregnancy
-
what is an ectopic pregnancy
-
what causes it
-
how to know you have it
-
treatment options
-
emotional trauma
-
how to prevent it
Have a listen and comment if you have any questions
work with me
miscarriage #pcos #ivf #ectopicpregnancy
ectopicpregnancysurvivor #ectopicpregnancyawareness #fertility #infertility
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Stress and PCOS
In this episode, I talk about
➡️ how stress causes PCOS
➡️ what is stress
➡️ how stress caused me PCOS
➡️ how PCOS medications don’t help with stress
➡️ what are the ways to reduce stress
➡️ what are the effects of this stress reduction
pcos #pcosweightloss #pcosawareness #pcossupport #pcossucks #stress #stressrelief
Work with me
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Spotting in pregnancy
In this episode, I talk about the physician's advice and coach advice separately.
I talk about
-
what spotting means in different stages of pregnancy
-
what are the tests needed
-
how to manage your mind when it happens
miscarriage #pregnant #pregnancy #ivf #ivfjourney #ivfsuccess #ivfcommunity
Work with me
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Cravings are the biggest obstacle in weight loss.
In this episode, we talk about
-
what are cravings
-
why do they exist
-
what to do with them
so that we can achieve our weight loss results while battling our old habits.
To know more
pcos #cravings #weightloss #pregnancy
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
We think pregnancy is an all-you-can-eat buffet, a free ticket to eat whatever we like. At least, that’s how it was for me. But overeating unhealthy foods can cause many complications that can be easily avoided.
In this video, I talk about
- normal weight gain in pregnancy is
- complications of gaining excess weight
- Ways to eat healthily
- Benefits of eating healthy
Know more
preeclampsia #pregnancyweightgain #pregnancyweight #pregnancyweightloss #healthypregnancymeals #pregnancydiet #dietdiaryinpregnancy #pregnancy #pregnancyfood #foodpregnancy
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In this episode, we talk about
- what we think about fat loss
- What happens while we are trying to correct PCOS
- the process of fat loss,
- the number of hours when fat starts getting used as energy
- two deciding factors that predict fat loss
- Signs that you are fat-adapted
- Mind management tips to get started and stay committed
Get coached for free
glycogen #intermittentdasting #pcosweightloss #thoughtsmatter #snacking
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Episode 53- Exercise and PCOS
Do you have to exercise to lose weight- NO!
You can lose weight by mindful eating.
But why exercise then?
Hear me talk about the reasons to include daily exercising in the four pillars to reverse PCOS.
To know more
pcos #pcosweightloss #pcosfighter #pcoswarrior #pcosdiet #pcosweightlossjourney #pcosawareness #pcoscysters #pcossucks #pcoslife #pcossupport
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
This episode is for those who are newly pregnant, had pregnancy losses in the past and who are trying to get pregnant.
We talk about the following topics
-
What are pregnancy fears?
-
Emotional scale and how to move up the scale
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What is fear as an emotion?
-
Thoughts that produce fear in pregnancy
-
What will fear create?
-
Warning signs in pregnancy
-
How to cope with the fear of losing baby
-
how to manage mind in pregnancy
-
Daily mindful practise in pregnancy
-
Positive beliefs in pregnancy
If you need more support find me here
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Why add high-fiber foods to your meal?
In this episode, I talk about what fiber is, why it is important and how to add it to your meals.
Also, to get started, download the compassionate meal planning guide so that you can start adding high-fiber foods to your meals right away.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
I want to offer you a one-stop guide to get you started on reversing your PCOS once and for all.
I offer the same tools for my clients, and now I want you to use them.
This is the framework needed to change how you think about PCOS so that it no longer is a problem.
So listen to this 5 part series to get the best of the foundation of becoming insulin sensitive.
Hang out with me here to stay reversed.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
I want to offer you a one-stop guide to get you started on reversing your PCOS once and for all.
I offer the same tools for my clients, and now I want you to use them.
This is the framework needed to change how you think about PCOS so that it no longer is a problem.
So listen to this 5 part series to get the best of the foundation of becoming insulin sensitive.
Hang out with me here to stay reversed.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
I want to offer you a one-stop guide to get you started on reversing your PCOS once and for all.
I offer the same tools for my clients, and now I want you to use them.
This is the exact framework needed to change how you think about PCOS so that it no longer is a problem.
So listen to this 5 part series to get the best of the foundation of becoming insulin sensitive.
Hang out with me here to stay reversed.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
I want to offer you a one-stop guide to get you started on reversing your PCOS once and for all.
I offer the same tools for my own clients and Now I want you to use them.
This is the exact framework that is needed to change the way you are thinking about PCOS so that it no longer is a problem.
So listen to this 5 part series to get the best of the foundation of becoming insulin sensitive.
Hang out with me here to stay reversed.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
I want to offer you a one-stop guide to get you started on reversing your PCOS once and for all.
I offer the same tools for my own clients and now I want you to use it.
This is the exact framework that is needed to change the way you are thinking about PCOS so that it no longer is a problem.
So listen to this 5 part series to get the best of the foundation of becoming insulin sensitive.
Hang out with me here to stay reversed.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Episode 45- Urges to eat and drink
An urge is a feeling which makes us eat and snack when we are not supposed to. It is what causes our insulin resistance to worsen.
In this episode, I talk in depth about how we can notice the urge and deal with it so that we achieve the end goal of mindful eating to reverse insulin resistance
infertility #femalehealth #holistichealth #bacterialvaginosis #wombhealth #weightloss #keto #detox #ketodiet #vegan #timeofthemonth #keepyouruterus #herbalist #weightlossjourney #yougotthis #pcosdiet #pcosawareness #fitness #lowcarb #endometriosis #ketolifestyle #iifym #lchf #ketorecipes
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In this episode, I talk about how our mindset blocks us from reversing our PCOS. I had the same problem and I discuss how I recalibrated my thoughts to regulate my periods and deal with my hair issues.
I specifically talk about how most PCOS women feel like a victim of their condition and how that keeps worsening their problem.
Have a listen and let me know if you have any doubts.
Work with me
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What happens during a vacation? No routine, no usual food, new emotional triggers, uncertainty, Scarcity of fun times, and new things to do.
Even if your routine habits are not healthy, going on a vacation is like adding fuel to fire. So no matter what weight you are at, you will gain 2-3 kilos during your 8-10 day vacation [ie if you know your weight].
Learn more about what to expect and how you can strategize ahead of time, during or after the vacation.
fooddiary #weightlossjourney #travel #travelgram #instagood #holiday #instatravel #beach #love #photooftheday #trip #summer #nature #wanderlust #travelphotography #traveling #fun #travelling #tourism #beautiful #explore #sea
Work with me
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Why bother to lose weight?
The answer is to be HAPPY.
We need only 2-3 healthy meals a day with some movement to avoid metabolic diseases like diabetes, hypertension and obesity.
And yet we are snacking every 2 hours, or fasting long hours, not moving at all, drinking alcohol or non alcoholic juices.
We are doing this to suppress our negative emotions. We think they are so unbearable that we have to eat constantly to make those feelings go away.
But our negative emotions are a part of us. They are indicators of what we are thinking. We don’t need them to go away. We need them to evolve into our higher versions. EVERYDAY.
We can tap into our emotions by planning our meals. As our lower brain won’t want to eat as planned and it will start producing urges(feelings) to eat out of plan. It wants to eat as usual.
We can survive on our planned meals, but when we have suppressed our emotions for years, it can seem life-threatening to not eat the way we eat usually.
Don’t worry. Keep reminding yourself that it’s just a story, it’s just a feeling, it’s not real.
We need to label these emotions and let them be. And later explore why they are here?
Beneath all of that suppressed negative emotion is who you are. Don't suppress your humanity.
That’s why we want to lose weight. To uncover a road map to happiness being you.
Isn’t that all that we want?
I can help you to achieve that. Message me to know one.
diabetes #diabetesawareness #healthydiet #curediabetes #pcos #pcoscysters #pcoscommunity #midlife #midlifecrisis #midlifeblogger #midlifewoman #perimenopause #perimenopausehealth #perimenopausefitness
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For all of you my listeners, this is a concise glimpse of me.
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What is needed for natural weight loss?- Allowing the feeling of “deprivation”.
The only way to melt that fat undoubtedly is by eating the right food at the right time.
But why have you not been able to do that for years?
It is because we don't want to feel deprived. Our minds will make us dismiss the idea of eating cleaner today by saying, we will start tomorrow. It will discount the concept of eating less by aiming for exercising instead but that never gets started. It would instead tell you to opt for weight loss surgeries, for now, going on a restrictive diet for 3 months, or shopping for bigger clothes.
Unfortunately, while doing all of the above, you will still feel deprived of your dream.
Deprivation is on both approaches- “eating as planned” or “eating the way we are eating now”.
You get to decide which side you would like to feel deprivation on.
This is how I help my clients to lose weight. I take them through the process of allowing these uncomfortable emotions while doing what is planned. As it is these negative feelings that block us from getting into those old skinny jeans.
The whole process is judgment-free, safe, and confidential.
To begin with, come on a sales call with me, where we find out what is it that you particularly dream of and why? The goal is for me to show you how I can work with you individually while constantly focusing on that one dream of yours while normalizing your current reality.
You could be revamping your whole wardrobe 3-6 months from now.
Message me to get started ASAP!
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Babies cry for many reasons but we think it cries because it's hungry. So we land up giving the baby a bottle of formula.
Unfortunately, the baby doesn't stop crying.
Babies are supposed to cry.
The most important thing is how can we handle our brains while they do that without harming ourselves or our babies further.
Have a listen to this episode.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Many women want to exclusively breastfeed but they get trapped when things get uncomfortable. They believe formula is the answer to all their problems and the baby will not cry when given formula. So they land up giving the baby a little formula for certain times of the day. But somewhere inside they want to still exclusively breastfeed.
We will discuss these matters in this podcast.
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Every time we fight reality, we lose 100% of the time. So anytime we get a diagnosis that we don't want, resisting it will only cause us to worry, doubt, stress. But accepting it can help us move around it better. Having open communication is the key so that all your questions are answered.
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Fear of uncertainty in pregnancy
Fear is a feeling in our body which serves a purpose to protect us.
It can do that by preparing us for the worst-case situation.
But is the worst-case situation really going to happen?
Think about how many times your brain offered that this week.
Pregnancy is one place where we are perpetually scared because we don’t know what we can do so that we have a healthy thriving baby.
No test can ever guarantee the solution to that fear.
The only way to overcome that is by retraining your thoughts, exploring your existing beliefs, and wondering if you want to keep them.
I help women manage their minds so that they can become loving compassionate mothers to their unborn children.
Follow the link in the bio to get started.
babymovements #fetalmovement #fetal #fetalmedicine #fetaldoppler #fetalmovements #pregnancyandinfantlossawareness #pregnancylossawareness #pregnancyafterlossawareness #pregnancyafterloss #pregnancylossandinfantawareness #pregnancylossandawareness #pregnancyandinfantlossawarenessday #childloss #stillbornstillloved #miscarriagesupport #babylossawareness #babylosssupport #grievingmother #iugr #iugrbaby #iugrawareness #highriskpregnancy #highriskpregnancyawareness
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COVID is here to stay and we are not going to stop having babies just because it's here.
Hear me talk about how we can manage our minds when we are admitted or we are not admitted.
What physicians are thinking so that they can keep you safe?
What do you think when you are affected by COVID?
Attend a second opinion free call if you have any questions
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Pain is mostly- 10% physical and 90% emotional.
Especially pain associated with periods or labor, where we know at some level that it will end and yet we think it's going to kill us.
Know that there are ways to deal with it - with or without medications.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
We are always making decisions YES/NO.
When we agree to do something, it's because our brain calculated and said YES at the moment.
When things don't go the way we wanted to, our brain forgets about why we said yes and starts focusing on how we really wanted to say NO.
The reality is that you said a YES, and now that you don't have what you wanted, your brain is acting like a victim.
This is not just you, we all humans do this in some way or the other. Our brain is calculating ways to keep us safe so that we don't have to experience discomfort.
But saying a victim story doesn't help our case.
It continues to make us feel bad and affects our decision-making in the future.
One of the ways to curtail this problem is by thinking a little bit longer when it comes to making a decision. Few minutes, few hours, days. If it is taking more than an hour- Its a NO. ANd know your reasons why it's a NO. Have your back for it.
Pregnancy can be full of opportunities to say NO. Join my FREE second opinion coaching call, where I can help you with making a decision you are confused about. Follow the link in the bio to join the room on 30th Dec 2021 at 4 pm UAE time.
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The most common reasons why patients ask for that are
- They are scared of the pain
- They want to be sure of the time of birth
- They think its safer
- They don’t want their family to worry
- They are scared of episiotomy
- They want only 1-2 babies
But all the beliefs can backfire and might not last.
Cesarean can hurt too, the baby is not delivered at the exact time, complications can happen, the family can worry for something else, the cesarean wound can get infected, they might want to have more babies or remarry and want to have more with next husband.
You can still have your cesarean section, if you know your reason and believe strongly what you want no matter what.
The question is do you believe in what you want strongly?
Work with me
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Traveling itself produces so much anxiety, and pregnancy travel amplifies that anxiety beyond limits.
Listen to this episode where I talk about all the things related to travel in pregnancy.
Get in touch- https://linktr.ee/Metabolicpcoscoach
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Weight gain in pregnancy can be a very sensitive topic, especially for all those who share an abnormal relationship with food.
For those who love eating and those who hate eating, weight gain in pregnancy can mean a lot.
In this podcast episode, I share how to get around eating in pregnancy.
Have a listen.
preeclampsia #preeclampsiasurvivor #preeclampsiaawareness #preeclampsiasucks #preeclampsiaawarenessmonth #preeclampsiasurvivors #maternalhealth #pregnancyweightgain #pregnancyweight #pregnancyweightloss #postpregnancymealprep #healthypregnancymeals #pregnancydiet #dietdiaryinpregnancy #pregnancy #pregnancyfood #foodpregnancy #diabetes #gestationaldiabetes #diabetesawareness #diabetessucks #diabetesawarenessmonth #diabetesmanagement #diabetesgestacional #gestational_diabetes #diabetesuk #gestationaldiabetesdiet #diabeteseducator #gestationaldiabetespregnancy #gestationaldiabetesmeals
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Our lives are full of fear and when pregnant our fears can become very intense.
It can revolve around every time we have pain, bleeding, leaking.
Or if a complication is detected.
Fear can grip us and paralyze us.
The reality is that we are programmed to get pregnant every year naturally and even we lose a baby we can get pregnant very soon.
But our minds can fixate on our loss and block us from becoming a mother who can enjoy her motherhood.
In this episode I talk about how to recognize this fear, and process it while moving on.
Have a listen.
And if you are someone who needs coaching around your fears , book a session with me.
I provide one free session so that you can explore what pregnancy coaching is all about.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Fear of a vaginal exam!!!
How is it showing up for you in this pregnancy?
Why do you have it?
How it is exhausting?
Hear me talk about how to cope with it.
Find me here to work with me
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
There is a small window between nausea and vomiting which can be managed by your mind.
That is where processing nausea exists
Find me here.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Nausea is a feeling in our body.
It grows the more we resist it, avoid it or try to suppress it.
The shortest and the fastest way to deal with it is by processing it by allowing for it to be in the body.
Try applying what I am suggesting again and again.
If you can't then you can always reach out and get coached.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Follow here and DM me to attend a free webinar to be happy to have a healthy pregnancy
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Low-risk pregnancy
- no risk factors
High-risk pregnancy- Maternal, fetal, placental
Maternal - age, medical disorders, needed help to get pregnant, fever, induction and so on
Fetal - small baby, an anomaly in the baby, water problems, water leaking, baby not moving etc
Placental - bleeding , separation, Previa...
What are you making it mean?
Low risk - does that mean your pregnancy is not serious enough
Or does that mean your worries are not justified
High risk - does that mean that something would happen to you or your baby?
Our brain can make any small thing into a whole new issue and it can laser focus on that problem and make you do things that you could have avoided.
Follow me.
high risk pregnancy #lowrisk pregnancy
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Evolutionary, we have 2 parts of our brain - the higher brain and the lower brain.
The higher brain is responsible for calculating, strategizing and planning, to evolve into a better version of ourselves.
The lower brain is responsible to do things automatically to keep us alive by focusing on 3 things [motivational triad]
-
Seek pleasure
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Avoid pain
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Keep it easy.
We are constantly in our lower brain and hence can't do what our higher brain wants. This continues until our higher brain takes to charge one day when the compelling reason is very loud and clear. And that’s when the brain shifts focus and the lower brain suddenly start listening.
But we don’t need to wait for that day to arrive, we can start engaging our higher brain every day.
Because we can. This happens by planning.
I coach to help achieve health goals by managing our minds.
find me here
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Challenge your belief that you are sleep-deprived because maybe you are not. Sometimes our brain will keep us spinning in beliefs that are not true.
-
How many hours do you sleep? Are you really sleep-deprived?
-
Why do you think you are sleep-deprived?
-
Why are you not sleeping when you have to sleep?
-
How do you thinking that you are sleep-deprived serving you?
Let us call the bluff.
Follow me
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Beware of how our brain behaves around cheat meals and nip it in the bud by practicing the skill of planning and eating as planned. Learn to plan so beautifully that you reduce the desire for the foods that you craved.
Try it.
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
Losing weight using intermittent fasting in PCOS can put you through these stages until you reach maintenance
Stage 1- no snacking, 3 meals a day - difficult but achievable
Stage 2- Two meals a day with a lot of cravings in those 2 meals - lead to a plateau in weight loss
Stage 3- Two meals a day with a tight protocol- with fear of gaining the weight back
Stage 4 - Two meals a day with some weight gain
Stage 5- Tow meals a day with weight loss and knowing exactly what causes you weight gain and weight loss
There are only 2 things you need to do to stay in stage 5 for the rest of your life- Weight daily and plan and eat as planned.
Get started by downloading the worksheet here
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Consistency is the key to losing weight and keeping it off.
Get started by following a quick start guide
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Female pattern hair loss is a genetic condition but we tend to not accept it thinking that it is something that is reversible.
Know that you have FPHL, would you be willing to stop blaming yourself for your hair, and accept it for what they are.
With that attitude would you be willing to see the options available.
To get more help follow the link
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
The adult brain comprises of the higher and lower brains.
Higher brains want all the great things for us.
The lower brain wants to keep us safe.
You get what you want when your higher and lower brains align.
In weight loss, this happens when you plan and eat as planned.
Doing this every day, strengthen this alignment.
Follow the link to download the worksheet to do every morning
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When we have a meal plan in place, we do 3 of the following.
1- We eat as planned
2- We don't eat as planned but eat something healthier
3 - We don't eat as planned and eat something unhealthy
You get to decide what is healthy and what is not. I of course believe that anything which is flour, sugar or fried is unhealthy. And I have taken my sweet time to figure out a way to eat that.
You will get integrity points if you eat as planned
You will get health points if you don't eat as planned but ate something healthier,
And you will get compassion points if you eat something unhealthier and unplanned.
Every day when you assess how you ate the day before, you will be rewarding yourself with integrity , health and compassion points.
In the beginning, you will land up collecting a lot of compassion points because you are not used to eating as planned.
Integrity and health points are self-explanatory.
Unfortunately, we don’t know what self-compassion is.
It is an absolutely alien concept to us. No one taught us that and we don't use it in our everyday life.
Consider it as a skill you are learning. Like driving a car or riding a bike or learning to dance or preparing for an exam. All these things are NEW to you. But you learned it anyway because you wanted to enjoy driving, riding, dancing, or being qualified.
Being compassionate every time you do something you didn't want to do means, forgiving yourself for doing it first and then wondering why you did it?
When you allow yourself compassion then you can access those emotions which you were trying to avoid. Your brain has tried to feel better in those moments by eating those unhealthy foods. All these processed foods produce a very high dopamine response, as high as alcohol or any drug.
So every time you eat something unplanned, I want you to reward yourself with a compassion point and ask yourself why did you do that? Maybe you won't have the answer in the beginning but one day your brain might tell you. That is where you will become aware of the emotion that made you eat.
Doing this daily every morning will create a new neuronal pathway or a new habit.
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The goal for the weight loss meal plan is to have 2 meals a day with no flour and no sugar.
First, know what and how are you eating now. Write it on a piece of paper - things you eat after you wake up, breakfast, snacks, lunch, dinner, dessert. How is it different on weekends?
Now keep that aside.
Let's make a menu of foods that YOU like and are no flour no sugar.
List your favorite
1- vegetables
2- fruits
3- Proteins
4- Good fats
5- grains
You get to add all the things that you love and not add something[just because it is healthy] that you hate. We are making a meal plan which you will like to follow for the rest of your life.
Also, note that there are foods that you have to avoid
1- bad fats- deep-fried foods, partially hydrogenated oils, non-dairy creamers
2- anything with sugar
3- any flour-based foods
4- All processed, refined, concentrated foods - juices, alcohol, smoothies
Now go back to your current way of eating, and see if you can use foods from the MENU you created to plan a meal for the next day.
You don't have to start 2 meals a day immediately, you can plan realistically 3 - 4 meals a day and slowly transition to 2 meals a day.
Protip to get started- Start with no snacking and have teas and coffee without milk and sugar and add full-fat cream instead.
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How to say NO?
This is one of the most important steps to losing weight because it doesn’t FEEL good to say yes to something which you actually don't want.
Weight loss is a personal matter. Unfortunately, we use people around us as a reason for not losing weight.
We have to learn the skill of saying NO to our husbands, our friends, our colleagues, our boss, our children, our in-laws, our parents, and finally to OURSELVES.
Firstly, we need to be loud and clear to ourselves about WHY we want to lose weight, Why we want to plan and eat as planned, why we won’t snack, why we won’t eat unplanned.
Then, know that you have 2 ways to say NO- Nicely, or rudely. Being nice feels good in our body unlike arrogance, rudeness, irritation, or any other negative feeling.
Parents, husband, inlaws- Get them on board, let them know ahead of time what your plans are for becoming healthy and how they can actually help you get to your goal.
Colleagues, friends- Know that they offer food to you from a place of love and they can tend to worry for you and that is OK.
Boss- Just say NO because this is important for you and an emotionally mature boss would understand.
Yourself- Engage your higher self to plan your meal first thing in the morning so that your impulsive brain has a road map to follow. It will not want to do as planned and that's OK, and you do as planned anyway.
Don’t let negative thought patterns which produce fear, rejection, shame, irritation, guilt, have airtime in your brain. They didn’t serve you until now and will not ever serve you. Nothing good can come out of them.
You have the capacity to focus on your plan today.
And that is good enough.
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Intermittent fasting helps to reduce insulin resistance which is the root cause of PCOS and the way you eat now is keeping you at your current weight.
And these patterns are deeply rooted and it is impossible for your brain to start intermittent fasting right away.
A slow transition is a way to go.
If you are someone who wants to try intermittent fasting start by following these steps
Week 1 - Write down what you eat with timings. Don't manipulate, just write it without judgment. Do it in the morning or do it real-time on the phone.
Week 2- Plan for 3 meals a day in the morning and have strategies in place to avoid snacking
Week 3- Plan for 2 meals a day closer to each other so that you can enjoy long fasting periods
Week 4- Plan 2 meals a day by eliminating flour and sugar-based products.
Keep at this plan until you reach your goal weight.
Once you maintain your goal weight for 1 week, then increase food portions in those 2 meals so that you can maintain that weight for 3 months.
After staying off of flour and sugar-based foods for 3 months or more then you get to decide if you want to reintroduce these foods.
Whatever you decide- BE INTENTIONAL by planning for these foods ahead of time.
The whole time while you do this work, remember to practice - COMPASSION towards yourself when you eat out of the plan or don't want to follow the plan.
It is a lengthy and uncomfortable process but the benefits are LIMITLESS.
Download the free guide with the worksheet to use every morning
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Sleeping better is when you
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fall asleep in 15 minutes
-
fall asleep quickly when woken up at night
-
feel fresh when you wake up
Not sleeping well can increase the risk of diabetes, obesity, hypertension, heart diseases and dementia.
We sleep in cycles of light sleep [30 minutes] and deep sleep[ 60 minutes].
If we wake up in light sleep, we feel fresh.
If we wake up in deep sleep, we feel bad.
Either way, 6-9 hours is the amount of sleep needed by our brain to rest and recover for physical, mental, and emotional well-being.
We can't control which sleep cycle we wake up in, but we can definitely control the number of hours we sleep.
So technically, the only thing we can control is our BEDTIME routine.
Before you start changing your bedtime routine, know WHY you want to sleep better? Is it because it feels amazing to go to bed, it feels cozy under the sheets in a cold dark room, is it the warmth of sleeping next to a loved one, or is it the promise of waking up feeling - FRESH.
Know what is your current routine and which part of it is not working. Romanticize the whole experience of going to bed, because the only person who gets to feel GOOD is you.
Try aiming for the following
1- Have early dinner so that you can sleep early
2- Turn off fluorescent lights after dinner and have warm dim lamps instead to signal your brain to unwind.
3- Stop every activity which means WORK for your brain ie, no email or text responses, no text chatting, no phone games, no watching videos on the phone; as your brain has to give a lot of signals to your body to do these activities.
4- Allow yourself to spend time with your family and if you notice no one is talking or is on the phone- CALL IT A NIGHT.
5- Go to the bathroom, brush your teeth, get into your pajamas, close the curtains, make the room cold and get in bed.
6- You can allow yourself to watch an episode on TV with a promise that if your eyes get heavy, you will SWITCH OFF the tv and lamp and GO to bed.
If you are someone struggling to lose weight and not sleeping well, I CAN HELP YOU.
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Periods become irregular because the egg is not forming.
In PCOS, the monthly egg is not forming because our brain thinks our body is not safe to have a baby.
Once weight loss is achieved ovulation resumes and periods start becoming regular like CLOCKWORK.
Obesity and PCOS are due to insulin resistance and emotional eating.
Intermittent fasting and going off the flour and sugar-based products correct insulin resistance.
Getting coached addresses emotional eating.
Thus having a life coach by your side while you try to lose weight will ensure you figure out a permanent way to keep the weight off.
Get started by downloading a weight loss guide on https://linktr.ee/Metabolicpcoscoach
If you wish to work with me, book your free consultation on https://metaboliccoach.as.me/
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Is it necessary to give up grains. I have nothing against grains but I don't think our body is capable of handling processed grains. It is keeping you in your current weight.
Whole grains are better than processed grains.
Whole grains like- brown rice, quinoa, whole wheat berry, steel-cut oats
Processed grains - poha, sugar-coated corn flakes or museli, rawa, maida, wheat flour, rice flour, besan, oats flour, instant oats, rolled oats. Any thing which cooks instantly is not good.
Try doing this
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Go off them for 2 weeks
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create written evidence to prove yourself how good going off grains is for you
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figure out a process to make having grains sustainable for you.
See what comes up.
We do extremely hard things effortlessly because we want to.
Our brain spins in cognitive dissonance, with the beliefs - "I want to lose weight by eating healthy", but "I don't want to lose weight because I want to eat my junk food".
Lean on one intentionally by planning and documenting your meals.
And every time you want to eat unplanned notice how your brain starts feeding you lies and excuses of why you should processed foods.
Notice what’s the ongoing background mind drama
Because you have made neural connections with those recurrent mind drama with refined grain-based foods.
It’s just strong conditioning and the only way to break conditioning is by stopping the reward, in your case the unplanned meal.
start doing this by following a quick weight loss guide on https://linktr.ee/Metabolicpcoscoach
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Fullness scale
0- you are hungry
2- you ate enough but you can eat some more
4- you have eaten enough to fuel yourself up,(fuel eating)
6- you are arguing with yourself to eat some more (emotional eating)
8- you are in full rebel mode of how you deserve to eat (overeating)
10- uncontrolled, automatic, impulsive eating which has made you uncomfortable( binge eating)
Learn to scale your fullness at each meal by using a food journal.
STOP at 4
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Episode 9 - What not to eat in PCOS?
Check out first what to eat in PCOS in episode 5, where I talk about planning your meals and eating as planned.
First and foremost learn to distinguish between healthy and unhealthy foods.
The following are unhealthy foods as per my research as a person with PCOS, someone who emotionally eats, as a physician, and as a Life and weight coach.
1- Flour based product- anything made with wheat flour, rice flour, gram flour, oats flour, almond flour, etc
2- Sugar-based products- syrups, concentrated drinks, juices, cane sugar, white sugar, brown sugar, sweeteners, jaggery, honey
3- Processed foods- processed white rice
4- Transfats- deep-fried foods
5- Snacks - adults don’t need them, snacking is an emotional event
6- Salty foods- most packaged foods, baked goods, restaurant meals, extra table salt, chips
So make a list of healthy and unhealthy foods that YOU LIKE.
Eat healthy food for 6 days a week and plan one meal with unhealthy foods as a joy meal. This way your body doesn’t produce a toxic emotional relationship with those unhealthy foods.
My list might not be your list.
Once your MENU is ready, play with this list, along with the tool of PLANNING and EATING as planned.
Work on the belief to doing this work for the rest of your life.
Doing this work daily will help you get towards the belief of doing it for the rest of your life.
Trust me this is the only way you INTENTIONALLY take responsibility for your health. Once you dial it down, you will be sorted for the rest of your life, as it will become as automatic as brushing your teeth.
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My insulin resistance You have it or you don’t have it If you have it, you are likely suffering from metabolic diseases like obesity, hypertension, diabetes, PCOS. If you don’t have it then you are naturally thin, with no metabolic diseases. So, you my listener are having it. Your cells have developed resistance to whatever insulin your body is producing after eating the food you eat. And this is also because you are eating highly processed and refined foods, which creates a high insulin response after consumption. This insulin resistance and high insulin is causing hyperandrogenemia and low shbg which both lead to excess testosterone compared to non-pcos women. This excess testosterone is causing anovulation( no egg formation leading to irregular periods), bulky ovaries, masculinizing features like excess hair in unusual places, female pattern baldness, acne. And correcting it means going off processed foods, stop snacking, exercising to release stress, and sleeping well. But for you to do these things, we need to question if you believe that these corrective steps would work. So those are the things we need to do to reduce our insulin. Now, what does that solution mean to you? How does that feel in your body? Have a listen
I am a Gynecologist and a certified Life and Weight coach who helps PCOS women lose weight ONE THOUGHT AT A TIME and normalize their condition. Follow me
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First, differentiate between emotional and physical hunger.
Physical hunger comes in waves, comes and goes, and overtime stops when a little fat is used as energy.
Emotional hunger comes depending on a thought which is triggered, something you saw, something you thought. It’s a craving.
Learn to be OK with any hunger as allowing Hunger is the currency for your weight loss.
And trust me hunger won't kill you, as your body will access energy from the fat stores while help you lose weight.
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I have lost 25 kg over 6 months by using intermittent fasting and mindset management tools.
Allowing urges is one of the key concepts that we need to be aware of.
Especially, if we want to lose weight and not let it return for the rest of our life.
The basis for recognizing urges is to have a plan to eat in place.
Plan your meal with your higher brain 24 hours in advance.
At the moment, aim to follow the plan.
Notice the URGE to not eat as planned come and let it GO.
An Urge is nothing but a feeling and it comes and goes.
So have a listen.
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What to eat in PCOS? And I would say the better question is HOW to eat in PCOS.
Over the last few decades, we have started consuming a lot of processed and refined foods. These foods have the 2 most important effects on our body.
1- It results in a very high insulin response, unlike natural whole foods. These processed foods lack the protective effect of fiber which normally works as an antidote to the toxic effect of sugars. Overtime constant snacking on these foods leads to cells not responding to whatever baseline insulin we have and our body will start craving for more foods which will produce even higher insulin. That is why we are never satisfied and go for seconds or want to eat more even after a huge meal.
2- Processed foods produce a very high dopamine response, which is the feel-good hormone. Eating these foods makes us feel soo so good that we started to crave it. What we land up doing is, start associating these foods with our daily negative emotions.
So what should we eat?
Anyone with insulin resistance, so those with PCOS, prediabetes, diabetes, hypertension, obese must avoid added sugars, processed foods, refined grains, moderate your protein intake increase natural fats and increase consumption of fiber.
We can do this by following intermittent fasting or by following our body’s signal of hunger[ not thirst]
Now let us talk about How would you like to eat?
a staple diet of processed foods in the action line of the model, which leads our result - weight gain, being overweight, having irregular periods, or infertility.
Now, how do we feel when we eat these foods.
Most of the time we feel very urgent, compelled, out of control, and the thoughts producing these feelings are - I want this now, I must have it, I just want it.
So if we change our attitude towards the weight loss journey, how would we like to think about the way we eat.
I want to do this, This is how I take care of me, I have insulin resisitance and that is ok, I dont want to harm myself anymore, eating on a plan is me taking care of me, gets me closer to having a baby, fitting into clothes, having regular periods.
So these thoughts would produce feeling like- determined, caring, compassion, committed.
And when we are in that mindset or in that belief- [ repeat the above]
We can follow start doing and not doing
- Write down what we eat
- Plan a healthy meal
- Follow the meal
- Somedays not follow it and wonder why we didnt
- Make a note of it in the assessment at the end of the day
- Plan again the next day
- Do this over and over until it is automatic
- Keep tweaking our plan every 2 weeks until we get our results
- And one day lose the desire to eat those foods which dont serve you
And become someone who has PCOS and has it all.
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We know exercising is good and still, we don't do it.
Why?
It is because we rely on our past to create our future.
It felt like death in our past, we had bad experiences associated with exercising in school, we failed at it in front of our peers, people made fun of us, many such stories.
The reality is we are no longer in school.
We are grown-up adults now and we want to exercise, JUST TO FEEL GOOD.
No one cares what we do.
Because everyone is concerned about themselves and that is a good thing.
Let's do that.
Allow ourselves to do the things that bring joy to us.
So force your brain to create a fun-filled story of our future instead of the sad story of the past.
Bank on feelings of fun, joy, excitement, thrill
What thoughts would produce those feelings?
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You are listening to The Metabolic Coach Podcast with Dr Rashmi Pawar, episode #3. Hello my friend and welcome to today’s podcast Food Journaling 1- Write what you ate. Keep it basic 2- Enter only facts- only the name of the food or dish. No need for calories, no need for portion size, no need for weighing it 3- Doing that automatically starts changing the way you eat because you know you will have to enter everything you eat, even the things which are unhealthy. 4- Keep it judgment-free 5- Do this daily for a week and then you the week's entry to plan the next day's meals. 6- Plan realistically. Keep it doable. Make it as easy for you to follow it. 7- Do it anyway, even if at the moment you want to plan healthily. Don't do it. Review what you normally eat and plan for that. 8- Highlight what comes up when you don't eat as planned. Eating out of the plan is going to happen in the beginning and this is a good thing because we want to let all the emotional eating uncover itself. No judgment. Be true. Recognize what you were feeling and label it. 9 - It is simple but not easy. You are against you. And you want to be the best version of you, who eats food as fuel and not entertainment. 10- Food Journal will help you recognize emotional eating and planning and eating as planned will help you detach the emotion from emotional eating. Subscribe to my channel and like this video so that it is seen by someone who needs it like you.
IF you want to work with me find me on www.drrashmipawar.com Facebook as Metabolic Coach Instagram as metabolic_pcos_coach @drrashmipawar on Clubhouse Metabolic PCOS coach on Spotify
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It is a simple equation of CTFAR.
The five components of the Model are: • Circumstances • Thoughts • Feelings • Actions • Results.
CIRCUMSTANCES
Circumstances are things outside our control. These are facts, numbers, news, the weather, words said by people, things which can be proven in the court of law, something which everyone can agree on .
While we can’t control our circumstances, we can surely control what we think and how we feel and behave.
Thoughts
As humans, we give meaning to our circumstances through our thoughts, which are the sentences that are constantly running through our minds.
We can’t change our circumstances, but we can change our thoughts about them.
FEELINGS
Feelings are the emotions or vibrations we experience in our bodies, and they’re directly related to the thoughts we’re thinking.
Examples include anger, sadness, and excitement.
ACTIONS
Actions refer to behavior, reaction, or inaction, and they’re directly related to our feelings.
RESULTS
Results are the effects of our actions.
Choosing different actions will lead us to different results.
You can find me on www.drrashmipawar.com
Metabolic Coach on Facebook-https://www.facebook.com/coachrashmims
metabolic_pcos_coach on Instagram- https://www.instagram.com/metabolic_pcos_coach/
Youtube- https://www.youtube.com/channel/UCczX5T85Vgjesmox8kCFF4A/playlists
You can schedule a session on https://metaboliccoach.as.me/
Dr. Rashmi Pawar
MS, DNB, FCPS, DGO - OBGYN
Certified Life and Weight coach
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message
I am a Gynecologist and a certified Life and Weight coach who helps PCOS women lose weight ONE THOUGHT AT A TIME and normalize their condition.
You can find me on www.drrashmipawar.com
Metabolic Coach on Facebook- https://www.facebook.com/coachrashmims
metabolic_pcos_coach on Instagram- https://www.instagram.com/metabolic_pcos_coach/
Youtube- https://www.youtube.com/channel/UCczX5T85Vgjesmox8kCFF4A/playlists
You can schedule a session onhttps://metaboliccoach.as.me/
Dr. Rashmi Pawar
MS, DNB, FCPS, DGO - OBGYN
Certified Life and Weight coach
Send in a voice message: https://anchor.fm/dr-rashmi-pawar/message