Crushing PCOS: Recent Episodes
Dr. Minni Malhotra, MD
Host Dr. Minni Malhotra MD is an award-winning speaker and author. Crushing PCOS provides inspiring strategies and stories straight from real people who have overcome PCOS, alternative wellness providers, functional medicine specialists, and her own personal story. What was their journey and how did they master their health struggles? Hear from inspiring individuals and learn about their wins, failures, and habits. Plus, their secret tips and guidance. On Wednesday, tune in to Crushing PCOS to get answers to your biggest questions about the hormonal imbalances. Submit your question for Dr. Minni at drminni@anchorwellnesscenter.com
Today, we are talking about hirsutism, considered one of the most distressing and visible symptoms of polycystic ovarian syndrome. Impacting between 70 and 80% of women with PCOS, this condition is triggered by the overproduction of male hormones like testosterone and results in excessive hair growth on the face, neck, chest, or back. While hirsutism can cause despair, fear not; it is treatable! In this episode, Dr. Minni Malhotra shares tips for removing unwanted hair, managing your PCOS naturally, and so much more. Make sure to tune in today!
Key Points From This Episode:
- Hirsutism: what it is and what causes it.
- Six ways to tackle hair removal, from shaving and waxing to electrolysis and more!
- Why there is no one-size-fits-all solution for hair removal.
- Using medication to reverse the hormonal imbalance that causes hirsutism.
- A more natural and targeted way to correct hormone levels using COPE.
- Alternative interventions to manage PCOS and decrease hirsutism.
- Choosing the solution that is right for you.
Links Mentioned in Today’s Episode:
American Electrology Association
‘Hirsutism in Polycystic Ovary Syndrome: Pathophysiology and Management’
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
What is nonalcoholic fatty liver disease (NAFLD), and how is it connected to PCOS? This is the 100th episode, and Dr. Malhotra is explaining why you need to gain knowledge and actively change your lifestyle to meet normal, good-level liver functions. Dr. Malhotra looks at global studies done on the connection between PCOS and NAFLD, how genetics play a role in a female's likelihood of having NAFLD, and why we need to keep an eye on our liver functions. Dr. Malhotra explains the different components of the liver, the importance of preventing lifestyle-related diseases, and why she uses the COPE methodology in her practice. There is a lot to remember when managing your PCOS, but make sure you don’t forget your liver!
Key Points From This Episode:
- What is nonalcoholic fatty liver disease (NAFLD)?
- The percentages and occurrences of NAFLD.
- How to diagnose NAFLD.
- Why genetics play a role in PCOS and NAFLD.
- What can cause NAFLD in women with PCOS.
- Why it is important to know your ALT level.
- Predictors to focus on when screening.
- How to diagnose NAFLD.
- The connection between hyperandrogenism and PCOS.
- Why you need to make active changes in your life to ensure a healthy liver.
- It is possible to reverse fatty liver!
- How Dr. Malhotra helps her PCOS patients.
Links Mentioned in Today’s Episode:
American College of Gastroenterology
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Continuing in our series on digestion, today we discuss gut microbiome and assimilation in PCOS. We take a look at why women with PCOS don’t absorb the nutrients that they really need and suffer from poor gut health. In this episode, you’ll hear about how the inflammation, insulin resistance, fat accumulation, and hyperandrogenemia in PCOS is associated with endotoxemia and what studies say about the relationship between the two. We also break down Five R Principle to explain how to go about addressing this condition. To better understand how the hormonal changes associated with PCOS actually alter your gut microbiome and vice-versa, tune in today!
Key Points From This Episode:
- Today’s topic: gut microbiome and assimilation and why women with PCOS don’t absorb the nutrients that they really need.
- The hypothesis that endotoxemia is associated with the inflammation, insulin resistance, fat accumulation, and hyperandrogenemia in PCOS.
- A definition of the gut microbiome.
- Studies that support an association between the gut microbiome and obesity in humans.
- What endotoxemia is and how it can affect you.
- How the hormonal changes associated with PCOS actually alter your gut microbiome and vice-versa.
- What it’s like to have insulin resistance.
- The Five R Principle to address this condition.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Many women across the globe are affected by PCOS and similarly, some are plagued by chronic intestinal disorders such as irritable bowel syndrome (IBS). The overlap of these two disorders can be up to and above 42%. Today on the podcast, we’ll talk about digestion and PCOS, a complex and multi-factor condition. As listeners tune in, they’ll learn about the link between the two conditions, how hormones play a role in their interaction, how to get diagnosed and treated, and much more. So don’t miss out on this insightful conversation.
Key Points From This Episode:
- Introduction to the topic of today’s podcast.
- PCOS and IBS.
- A recap on the telltale signs of PCOS and IBS.
- How the link between IBS and PCOS is valid.
- How hormones can affect the interaction of the two disorders.
- What you should do if you think you have both PCOS and IBS.
- Treatment options likely to help with these conditions.
- How you get diagnosed and treated for IBS and PCOS.
- How gut microbiota might be a potential pathogenic factor in the development of PCOS.
- Dr. Malhotra shares her COPE methodology.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Today’s topic is an important one, and one not always fully understood. The relationship between Thyroid Disease and PCOS. Both are caused by endocrine dysfunction, and as their prevalence increases so does their mutual association. An illustration of this relationship between thyroid dysfunction and PCOS requires answers to two questions. What happens to the ovaries in thyroid disease, and what happens to the thyroid in PCOS? Don’t miss out on this information-packed episode, so tune in now!
Key Points From This Episode:
- Introduction to the topic of today’s episode.
- A comparison of the two dysfunctions.
- What happens to ovaries in thyroid disorders.
- Dr. Malhotra discusses a study on women with primary hypothyroidism, evaluating the ovarian volume before and after replacement with T4.
- We look at another study on girls with euthyroid.
- How BMI is linked to PCOS.
- A study on patients with normal thyroid function and the correlation of TSH in the adipose tissue and insulin resistance.
- The connection between TSH and estrogen.
Links Mentioned in Today’s Episode:
PubMed
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Statistics show that 40% of women with PCOS experience depression, with this number particularly high in young girls. Today, Dr. Minni Malhotra explains why depression and stress are high-risk factors among patients with PCOS. Tuning in, you’ll hear what PCOS is and how it affects adolescents, the symptoms of PCOS that may cause depression and anxiety in patients, and how depression can lead to higher insulin resistance, compounding the issue. To learn more about how to treat PCOS and depression through lifestyle changes and other treatments, such as anti-androgen therapy and metformin treatment, don’t miss this episode!
Key Points From This Episode:
- What PCOS is and how it affects adolescents.
- Statistics about the percentage of women with PCOS that experience depression.
- Symptoms of PCOS that may cause depression and anxiety in patients.
- How depression leads to higher insulin resistance.
- The benefits of lifestyle changes and standard metformin treatment to treat this condition.
- An example of one of Dr. Minni’s PCOS patients who prioritized her mental health to overcome her depression.
- Some of the things you can do to improve your lifestyle and mental health.
- The benefits of anti-androgen therapy.
- The COPE methodology and how it may help you overcome PCOS and depression.
Links Mentioned in Today’s Episode:
“Increased risk of depressive disorders in women with polycystic ovary syndrome”
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
American Academy of Anti-Aging Medicine
Today on the show we’re talking about the relationship between polycystic ovarian syndrome and stress. While there is still a lot we don’t know about PCOS, there is an increasing body of evidence that demonstrates the important role that stress plays in PCOS manifestation. Tuning in you’ll hear an overview of the human biological stress response, the hormones involved, and how they can exacerbate PCOS when they are out of balance. Dr. Malhotra unpacks how stress causes these hormone imbalances and provides meaningful insights and practical advice on how to tackle stress in your life. Join us today to learn more about the relationship between PCOS and stress, along with actionable tips on what to do about it!
Key Points From This Episode:
- Introducing today’s topic: Polycystic Ovarian Syndrome and Stress.
- An overview of PCOS, its symptoms, risks, and the percentage of women affected by it.
- The relationship between obesity and PCOS.
- How abdominal fat distribution affects certain health markers.
- The increasing evidence that stress plays an important role in PCOS manifestation.
- The hormones that are integral to maintaining homeostasis and how they are affected by stress.
- Learn about the stress response and how it is regulated by two neuroendocrine axes.
- How stress hormone levels differ in women with PCOS, compared to those without PCOS.
- A reminder that further research needs to be done to fully understand the impact that stress has on PCOS patients.
- Advice on what to do to manage stress.
- How meditation can improve stress management, productivity, and sleep.
- An overview of how to implement a daily meditation practice.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
We age in a variety of ways, but as a society, we tend to focus mostly on how we age on the outside, rather than on the inside. For instance, we might use an array of skin products to treat our aging skin, but give little thought to the impact prescription medications have on how rapidly our organs age. Today on the Crushing PCOS podcast we dig into PCOS and aging. Tuning in you’ll learn the role that menopause and aging play in PCOS, and why consistent lifestyle changes should be the first method you use to treat PCOS. To discover the many lifestyle factors that influence symptoms of PCOS, and how they change as you age, make sure you tune in today!
Key Points From This Episode:
- Introducing today’s topic: Polycystic Ovarian Syndrome and Aging.
- An overview of the risks and co-morbidities associated with PCOS.
- Why the signs and symptoms of PCOS improve with age.
- The research that still needs to be done regarding PCOS treatment and medication.
- Why lifestyle modifications should be the first method used to manage PCOS.
- The impact that exercise has on managing PCOS.
- Why low carb diets can help women with PCOS.
- An overview of why high-quality sleep decreases cardiovascular risk, insulin resistance, cardiovascular risk, and weight gain.
- Why lifestyle management isn’t prescribed more often by conventional physicians.
- Why lifestyle changes need to be accompanied by accountability and knowledgeable oversight.
- Learn about Dr. Minni Malhotra's COPE method.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Welcome to a new episode of Crushing PCOS, where we discuss integrative and natural approaches to solving all your PCOS issues. Today, we are discussing eating disorders and PCOS. We discuss why eating disorders appear to be higher in people with PCOS than in the general population, the most common types of eating disorders associated with PCOS, and the link between needing to exercise and diet and PCOS. Dr. Minni gives us advice on healthy ways to change our lifestyle, from how to manage our diets in a healthy way to keeping food journals, seeking out therapy, trying to improve our sleep, and much more! Plus, we learn about the COPE methodology and are comforted with kind words about how to be gentle with ourselves on this journey. We hope you will join us.
Key Points From This Episode:
- A welcome to the episode!
- Opening the dialogue about eating disorders in PCOS.
- The high prevalence of eating disorders in people with PCOS.
- Discussing Bulimia Nervosa, binge eating disorder, and night eating disorder.
- The link between PCOS and eating disorders.
- Why PCOS sufferers are advised to diet and lose weight.
- Common approaches to losing weight.
- Insulin resistance within PCOS sufferers.
- Advice on what to do, relating to your diet, to manage PCOS.
- Challenges of PCOS and eating disorders.
- The risk of eating disorders for PCOS sufferers.
- Coping with your eating disorder and using COPE methodology and behavior changes.
Links Mentioned in Today’s Episode:
Gretchen Kubacky
The PCOS Mood Cure
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Hormone imbalance is a common complaint amongst women; especially during menopause, menstruation, and most commonly, among women with PCOS. In today’s episode of Crushing PCOS, we discuss how you can balance your hormones naturally. Tuning in you’ll hear what the symptoms of imbalanced hormones are, why a healthy lifestyle is essential to balance your hormones, and what your daily diet should include. We also discuss the benefits of exercise, mindfulness, and sleep before breaking down the five key nutrients that should be included in your daily diet to balance your hormones. Finally, we look into how hormone replacement therapy can help fluctuating hormones and why enhanced mind mastery is essential to a healthy lifestyle. Join us to crush your PCOS today!
Key Points From This Episode:
- When women are most likely to experience hormone issues and fluctuations.
- Symptoms of imbalanced hormones.
- Why a healthy lifestyle and diet are essential to have balanced hormones.
- A breakdown of what your daily diet should include.
- The hormonal benefits of exercise.
- The importance of mindfulness.
- Why sleep is essential to balance your hormones.
- Five key nutrients that need to be incorporated into your life to help balance your hormones.
- One: magnesium.
- Two: vitamin B.
- Three: probiotics.
- Four: liver-enhancing nutrients.
- Five: vitamin D.
- How hormone replacement therapy can help balance your hormones.
- The importance of enhanced mind mastery.
Links Mentioned in Today’s Episode:
The American Journal of Clinical Nutrition
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Welcome back to another episode of Crushing PCOS, a show about healing from polycystic ovarian syndrome through integrative and natural approaches. In today’s episode, Dr. Malhotra talks everything inflammation when it comes to polycystic ovarian syndrome and provides listeners with some simple methods for preventing and overcoming chronic inflammation. You’ll learn what inflammation is, the effects that inflammation has on the body, and the differences between acute and chronic inflammation, as well as why inflammation can agitate PCOS and much more! Tune in today to find out how to live a long, healthy life by preventing inflammation!
Key Points From This Episode:
- What inflammation is and how it affects your body.
- An outline of the common causes of chronic inflammation.
- The differences between acute and chronic inflammation.
- Why it is essential for those with PCOS to prevent chronic inflammation.
- Some of the causes of inflammation in relation to PCOS.
- Ways to determine if you have inflammation problems.
- Basics steps to reduce the possibility of inflammation.
- Dr. Malhotra’s approach to lifestyle changes and habits.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
A4M
PCOS is the most common cause of hirsutism or excessive hair growth in women. Today on Crushing PCOS, Dr. Minni Malhotra discusses hirsutism; a condition experienced by a large number of women with PCOS. First, he explains how the hair growth cycle works before discussing the role of androgens in hirsutism. Next, he talks about the main hormones that increase hair growth. He also gives us some statistics of a study done on women with PCOS experiencing some form of hair growth issues. Finally, Dr. Malhotra tells us how to block the testosterone and reduce the effects of hirsutism. Join us to conquer excessive hair growth today!
Key Points From This Episode:
- A definition of hirsutism.
- An explanation of the hair growth cycle.
- The role of androgens in hirsutism.
- The main hormones that increase hair growth.
- How androgens increase hair growth and the causes of this.
- The most common cause of excessive hair growth: PCOS.
- Some statistics of a study with women with PCOS and hair growth issues.
- How to block the testosterone.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Polycystic Ovarian Syndrome is the most common cause of abnormal uterine bleeding in women. Today on Crushing PCOS, Dr. Minni Malhotra discusses how PSCOS causes abnormal bleeding. First off, she explains what abnormal uterine bleeding entails and what is considered a normal menstrual cycle. Hear the differences experienced by women of different ages in their cycles before explaining what heavy uterine bleeding is. Next, we discuss the causes of abnormal vaginal bleeding in young women as well as how it is assessed and diagnosed. We then talk about the most common cause of this type of bleeding – PCOS – as well as some physical signs of this disorder. Finally, Dr. Malhotra gives us some natural remedies to assist with abnormal vaginal bleeding in PCOS as well as how to reduce estrogen dominance naturally. Tune in to find out more!
Key Points From This Episode:
- An explanation of abnormal uterine bleeding.
- An explanation of a normal menstrual cycle.
- Differentiating between an adolescent’s cycle and an adult’s cycle.
- An explanation of heavy uterine bleeding.
- The causes of abnormal vaginal bleeding in young women.
- How abnormal vaginal bleeding is assessed.
- The importance of ruling out pregnancy as a cause.
- Questions to ask the woman experiencing abnormal vaginal bleeding.
- What the physical examination entails.
- The most common cause of abnormal vaginal bleeding: PCOS.
- The physical signs of PCOS.
- Why PCOS causes other health issues.
- The natural approach to this abnormal bleeding: supplementing with progesterone.
- How to reduce estrogen dominance.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on Email
Anchor Wellness Center
The Institute of Functional Medicine
There is a common myth that PCOS prevents weight loss or causes weight gain. However, although women with PCOS are more likely to be overweight than women without the condition, the relationship between PCOS and weight remains unclear. Today Dr. Minni Malhotra talks about a recent research study that suggests that a high body mass index is one of the causes of PCOS with weight gain making symptoms worse. She explains that even a small amount of weight loss can improve PCOS symptoms and breaks down some of the lifestyle changes one can make to overcome these symptoms. She also discusses the functional medicine approach and how it can help you overcome some of the additional barriers faced by those with PCOS when it comes to implementing lifestyle changes like these. Tune in for all this and more!
Key Points From This Episode:
- Today’s topic: looking at the myth that PCOS prevents weight loss or causes weight gain.
- The results of a recent analysis that suggested a high body mass index is one of the causes of PCOS with weight gain making symptoms worse.
- How even a small amount of weight loss can improve PCOS symptoms.
- Additional barriers to implementing lifestyle changes in the lives of women with PCOS.
- The seven pillars of the functional medicine approach and how they address these barriers.
- The value of having the right support for the lifestyle change that is required.
- How to create a structured diet.
- The importance of higher amounts of protein and good quality fats for combating insulin resistance.
- What types of carbohydrates you should be eating.
- The importance of finding a form of exercise that you love and building muscle.
- The importance of stress management and lowering your cortisol levels.
- The value of good quality sleep.
- Living in gratitude and community.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Today, Dr. Minni Malhotra approaches the case study of a 15-year-old with PCOS whose doctor has prescribed the use of Metformin for treatment. Her mother refuses this treatment and seeks advice on, not just how to treat her daughter’s symptoms naturally, but how to get her daughter on board for some of the lifestyle changes that are necessary. In this episode, Dr. Minni breaks down some practical tips backed by information from a research study to show parents how they can incorporate healthy eating and exercise into their family’s lifestyles. From playing with your food to making dancing a part of your schedule, tune in for some helpful tips to help your younger family members overcome PCOS and make everyone else healthier too!
Key Points From This Episode:
- Introducing today’s case study: a 15-year-old with PCOS and the symptoms she has.
- How Dr. Minni felt when she was diagnosed and had no one to turn to.
- Some helpful tips from a senior research scientist on how to get healthy food into your child’s diet starting with trying new things.
- Why you should put things they haven’t tried next to things that they like.
- The value of leading by example when it comes to diet.
- Why you should play with your food.
- How to disguise the foods they don’t like.
- The value of nutritional supplements.
- Tips on how to get your children to exercise, starting with making it a game.
- The value of working out in a park.
- How to incorporate dancing into your life as a fun way to exercise.
- How you can use small children as weights.
- Swimming as a fun way to exercise.
- Why you should schedule workout breaks.
- How you can create your own exercise program or calendar.
Links Mentioned in Today’s Episode:
Research from Holiday Zenety [02:21]
Nomato Sauce
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
People have a tendency to be very harsh with themselves. Our psychological approach to healing disease is very important. During today’s conversation, we talk about the self-healing element that is needed for the process to succeed. Join us to hear why self-motivation is such a major asset, and how finding balance in our lives can help us heal. Healers are simply conduits and must be healed before the start to heal others. Hear how to do a grounding meditation to shift your consciousness and be introduced to plenty of practical tools to help you find inner healing and tap into your subconscious mind. The real power emerges when you practice these techniques regularly. Tune in to hear how self-compassion, breath, and sleep supports your healing journey, and be introduced to amazing herbs that will help you to find inner peace. It’s all about avoiding self-criticism and negative energy to find wellness within yourself. Tune in for some powerful tools to take with you on your journey today!
Key Points From This Episode:
- Today’s topic: self-healing in PCOS.
- The tendency people have to be very harsh on themselves and how this inhibits healing.
- Why self-motivation is a major asset.
- The presence of yin and yan in our lives and why it is important to find balance.
- Why healers are simply conduits and must be healed before they heal others.
- How to heal yourself using a grounding meditation to shift your consciousness.
- The power of starting a regular journaling practice to tap into your subconscious mind.
- Why inner visualization can be used as a healing technique.
- When the real power emerges: when you practice these techniques regularly.
- The power of self-compassion for healing, starting with writing a letter to yourself.
- Sleep and self-healing and the danger of not getting sufficient sleep.
- The role of the parasympathetic nervous system through breathing techniques.
- Box breathing and mindfulness.
- Lovingkindness meditation and breath-focused meditations for self-healing.
- Diet, gratitude journals, gardening, and self-healing.
- Herbs you can take for self-healing and soothing: ayurvedic detox tea, chamomile tea for anxiety, adaptogens including ginseng and Rhodiola, peppermint to reduce anxiety.
- Finding the motivation to begin a journey of self-healing through quotes.
- A practical guide to healing: Ayurveda, a Guide to Self-Healing.
- Avoiding self-criticism and negative energy.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Ayurveda: a Guide to Self-Healing
PCOS is a complex disease with many causes, one of which is an inactive lifestyle. Talking to us today about how exercise can help reverse PCOS, is Dr. Minni Malhotra. We dive into the episode with Dr. Minni’s comments about why exercise interventions fail, followed by a recap of how PCOS develops, the symptoms, and how it is diagnosed. Tune in to hear Dr. Minni’s recommendations on how to make an exercise regime stick, and a summary of the literature on the different ways exercise reverses PCOS symptoms. From improving your VO2 max to the benefit of vigorous exercise versus moderate exercise to the impact of dietary intervention when paired with an exercise regime, this episode has it all! We also learn how regular exercise lowers androgen levels and reduces insulin resistance, and how Anchor Wellness Center can help you reverse your PCOS. So, to learn how to crush your PCOS, press play now.
Key Points From This Episode:
- An introduction to today’s topic: how exercise can help PCOS.
- Why exercise interventions fail.
- The mechanisms underlying the development of PCOS.
- What the symptoms of PCOS are.
- How PCOS is diagnosed.
- Dr. Minni’s recommendations for how to get into a regular exercise routine.
- The impact of improving your VO2 max on PCOS.
- Why vigorous exercise is more effective than moderate exercise when combined with dietary intervention.
- How exercise affects androgen levels.
- Moderating insulin resistance with vigorous aerobic exercise.
- How Anchor Wellness Center can help you reverse PCOS using exercise.
Links Mentioned in Today’s Episode:
Exercise Interventions in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Many clinical studies have shown the connection between PCOS and the cardiovascular risk profiles of female patients. This is due to the lipid glucose altered metabolism, hypertension, inflammation, and other factors related to PCOS. In today’s episode, Dr. Minni Malhotra uses the case study of a patient named Cameron to show the connection between PCOS and cardiovascular risk factors. Tuning in, you’ll hear what PCOS symptoms Cameron experienced, why she was so at risk for serious cardiovascular conditions, and how Dr. Malhotra applied the functional medicine approach to her case to find the major nodes of imbalance, as well as how she used the COPE methodology to treat Cameron’s condition. You’ll also find out why advanced lipid testing was important in this situation, how Dr. Malhotra altered Cameron’s diet in light of these test results, and how Cameron overcame her health concerns without any medication. PCOS should be considered a real cardiovascular risk factor that can seriously affect the quality of your life, so tune in today to find out how you can overcome it!
Key Points From This Episode:
- Introducing today’s topic: PCOS, heart disease, and other metabolic diseases.
- Three features that define the endocrine disorder of PCOS.
- Illustrating the connection between PCOS and cardiovascular risk factors.
- Some of the PCOS symptoms experienced by today’s case study, Cameron.
- The functional approach Dr. Malhotra took to find the major nodes of imbalance in this case.
- The three factors that cause the birth of any disease.
- How Dr. Malhotra applied the COPE methodology to treat Cameron’s case.
- Why she opted for advanced lipid testing to understand Cameron’s condition.
- How Dr. Malhotra altered Cameron’s diet in light of the advanced lipid testing test results.
- Some of the other results from Cameron’s tests.
- How diet and lifestyle changes improved Cameron’s condition without any medication.
- What you can do if you would like to transform your life like Cameron.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Welcome to another episode of Crushing PCOS! In today’s episode, we discuss how PCOS affects your adrenals. Tune in to hear why the development of cortisol and ACTH is dysregulated in PCOS, and how cortisone is converted into cortisol in the body, resulting in central obesity. You’ll learn how the adrenals function, and what the four stages of adrenal fatigue are, ending in burnout or crash. We dive into the reasons why it’s so important to manage your adrenals as a PCOS patient. Learn about the methodology Dr. Malhotra uses to treat her patients, and how breathing and relaxation exercises can make the world of difference to your wellbeing. Managing your cortisol is a foundational step to better caring for your hormonal health as a whole. Tune in to hear Dr. Malhotra’s insights on how to do so today.
Key Points From This Episode:
- A definition for PCOS in young women.
- Why the development of cortisol and ACTH is deregulated in PCOS.
- The link between increased HPA access activity and the phenotypic change in PCOS.
- How cortisone is converted into cortisol, resulting in central obesity.
- Location and function of the adrenal glands.
- The three layers of the adrenal cortex.
- Why the adrenals are so important and why adrenal fatigue is dangerous.
- The four stages: alarm, dismay, resistance, and burnout or crash.
- Symptoms of the last stages of adrenal fatigue.
- Why it is so important for PCOS patients.
- How to start working on your adrenals before you start seeing severe effects.
- Integrating a relaxation technique into your life at the start of each day.
- How yoga can help you to remain calm.
- Supporting your adrenals through doing a salivary cortisol test.
- Why diet is so important and anything that causes stress should be avoided.
- The methodology Dr. Malhotra uses in her practice: COPE; cellular detoxification, optimization of hormones, performance nutrition, and enhance mind mastery.
- The deep breathing exercise she developed for her client, Sonia.
- Why it is so important to manage your cortisol before you take on your other hormones.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Most discussions center around the role that insulin resistance or hormonal imbalance plays in PCOS, but if you or someone you know struggles with PCOS, then you’ve likely already tried a variety of strategies to manage it. While there are several natural strategies out there that address the root cause, one that is often overlooked is the connection between PCOS and gut health. This episode dives into how your gut microbiome functions and some of the resulting ailments that are caused by an imbalance in this intestinal flora, including inflammation, insulin resistance, changes in sex hormones, gut-brain access, changes in mental health, and more. Dr. Malhotra also shares an outline of the 5R protocol that they use at the Anchor Wellness Center, which addresses the critical path of healing the gut. To hear more about this holistic and highly effective strategy, listen in today!
Key Points From This Episode:
- Introducing today's topic and a quick recap on PCOS and its symptoms.
- The relationship between gut microbiome dysbiosis and insulin resistance.
- Some studies on the relationship between insulin resistance and intestinal flora.
- The role that gut health plays in mental health.
- How stress damages your stomach lining.
- Discussing gut microbiome imbalances leading to leaky gut, obesity, and more.
- Hear about certain gut bacteria and how they affect PCOS.
- What we do in our practice to heal the gut, known as the 5R protocol.
- Diving into the 5 R's: remove, replace, repopulate, repair, and rebalance!
- The importance of rebalancing your body gradually and holistically.
Links Mentioned in Today’s Episode:
'Role of gut microbiota in the deveolpment of insulin resistance and the mechanism underlying polycystic ovary syndrome: A review'
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Studies have shown that losing just five percent of body fat can improve the symptoms of PCOS dramatically. While setting a goal of losing five percent of your body fat might seem like it's all too easy, not many people will actually achieve this. Join us today as we hear how Dr. Minni uses goals to achieve her dreams and her advice on how you can too. We dive into the discussion with the definition of a goal (a dream with a deadline), and why goals are so crucial in achieving dreams. The first step is defining your priorities, followed by creating value for the process: if you don't create memories along the way, what do you have to show for it? Next, we learn about Dr. Minni's SMART acronym that helps you define your goals: they need to be Specific, Measurable, Achievable, Relevant, and Timely. We wrap up with where you can find out more and how you can find support for your SMART plan. So, do the smart thing and tune in today!
Key Points From This Episode:
- Today’s topic: making SMART goals.
- How Dr. Minni defines a goal (a dream with a deadline).
- Why planning your life is as important as planning your day.
- How having an order of priorities is key to setting goals.
- Setting a goal to help with your PCOS: why losing just five percent body fat can help you with your goals.
- Why memories are important when achieving your goals.
- How goals are the motivation to achieve your dreams.
- What SMART goals are: Specific, Measurable, Achievable, Relevant, and Timely.
- Where you can find the support to help you achieve your goals.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Many women with PCOS also have chronic low-grade inflammation. Recent studies have suggested that this inflammation can be both a cause and a result of PCOS, due to a variety of underlying mechanisms. Today, Dr. Minni Malhotra breaks down the components that contribute to inflammation, and how they form a complicated interlinked system that both causes PCOS, and is worsened by it. From the impact of diet to the cytokines that are most commonly elevated in those with chronic inflammation, to fat as an organ, this episode is jam-packed with information! We hear how hyperandrogenism impacts mononuclear cells, and how these, in turn, affect adipose tissue. We discuss the impact of diet, and how insulin resistance is also caused by inflammation. We dive into the causes and effects of abdominal obesity, and how applying Dr. Minni’s COPE method can treat your PCOS. Don’t miss out on this educational episode!
Key Points From This Episode:
- What inflammation is and how it’s linked to PCOS.
- The difference between acute and chronic inflammation.
- How adipose tissue causes inflammation.
- The cells responsible for inflammatory cytokine production: mononuclear cells.
- How hyperandrogenism activates mononuclear cells.
- The impact of diet on causing a pro-inflammatory state.
- How obesity can also cause a pro-inflammatory state.
- The link between tumor necrosis factor-alpha (TNF-alpha) and PCOS.
- Why insulin resistance is also linked to TNF-alpha.
- How diet increases ROS and atherogenesis.
- A recap of the mechanisms underlying inflammation in PCOS, and why the COPE method can help treat PCOS.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Welcome back to another episode of Crushing PCOS, where we share natural and integrative approaches to Polycystic Ovarian Syndrome. In today’s episode, Dr. Minni brings to our attention some studies that highlight the relationship between menstrual irregularity in PCOS and the risk of ovarian cancer. We dive deep into all the associated risks of having a longer and/or irregular menstrual cycle, as well as the relationship between BMI, oral contraceptive use, and borderline subtypes, and the various scenarios that different cases might present. Towards the end of the show, our host makes sure to explain, in plain language, what these studies mean for PCOS sufferers, and shares the actionable methodology of COPE used in her practice! Tune in today for this fascinating and educational episode!
Key Points From This Episode:
- How this is a very common hormonal problem for women of child-bearing age.
- Recapping the symptoms of PCOS and what happens in the body.
- Hear about a study explaining why it creates a risk of ovarian cancer subtypes
- The relationship between PCOS, BMI, oral contraceptive use, and borderline tumors.
- Dr. Minni discusses non-ovulation and some similar studies with inconsistent results.
- What the effectiveness is of oral contraceptives against certain types of ovarian cancer.
- Putting it in plain language; explaining what these studies are saying to us.
- The COPE methodology; what it can do for you!
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra Email
Due to the complex nature of PCOS, many different medications may be prescribed to you. Tune in today to hear Dr. Minni break down each of the medications commonly prescribed, how they work, and their possible side effects. We dive into the mechanisms underlying the main cause of PCOS (insulin resistance), and which drugs best address this (metformin). We hear when hormone regulators are most effective during the different phases of your menstrual cycle, and why you should not fall pregnant when taking Spironolactone. Find out some of the life-threatening side effects you should be keeping an eye out for! We also take a look at the different treatments available to prevent excessive hair growth and the success that Dr. Minni has seen using her COPE method. Press play now to understand all things medication relating to your PCOS!
Key Points From This Episode:
- Why lowering insulin resistance in those with PCOS is key to treatment success.
- Today’s topic: the conventional medications prescribed for PCOS.
- Why it can be a challenge to find the right medication for a patient.
- The hormonal contraceptive: what it contains, how it treats PCOS, and its side effects.
- Why Dr. Minni favors metformin (a diabetes drug) for PCOS treatment and its side effects.
- How ovulation-inducing agents like Clomiphene and hCG reduce PCOS symptoms.
- Alternative medications to Clomiphene: Letrozole, and its benefits.
- The mechanism of action and the side-effects of Gonadotrophin injections.
- What Ovarian Hyperstimulation Syndrome is, and the signs and symptoms you should look out for.
- Dr. Minni’s recommendations for reducing excessive hair growth.
- The successes Dr. Minni has seen using the COPE method.
- Where to find out more!
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
NIEHS (National Institute of Environmental Health Sciences)
Environmental Working Group
The prevalence of polycystic ovarian syndrome is increasing rapidly, and women tend to be presenting symptoms earlier. In today’s episode, we tackle the topic of PCOS and discuss the possible reasons for this unnerving acceleration. We review the current status of PCOS prevalence in our society, and our host, Dr. Minni Malhotra, gives her calculated opinion on the two main suspects: endocrine disruptors and obesity. Dr. Malhotra explains what endocrine disruptors are, the health issues they’re linked to, the everyday products they’re found in, and what’s causing an increase in our exposure to them. She then makes the connection between endocrine-disrupting chemicals and PCOS, before touching on the cause of increased obesity and its link to PCOS. Furthermore, we hear, in detail, the 10 steps to follow to treat and prevent PCOS without simply medicating and suppressing symptoms. Tune in today to get one step closer to crushing your PCOS and transforming your life!
Key Points From This Episode:
- What PCOS is and why it’s so important to get to the root cause.
- How conventional medicine treats PCOS symptoms without seeking solutions.
- What makes united diagnosis difficult among physicians and what appears to be the cause.
- The new average age girls start menstruating and the increasing percentage of women with PCOS.
- The adverse effects of PCOS and which health issues it increases the risk of.
- The ambiguous aspects of PCOS, including the diagnosis.
- The genetic connection of PCOS and the research that could help create a novel treatment.
- Dr. Malhotra speculates why PCOS has increased.
- What endocrine disruptors are, what they do, the health issues they’re linked to, and the everyday products they’re found in.
- How the culture of instant gratification has caused an increase in endocrine disruptors.
- Why there is limited scientific information on the potential health problems for humans.
- Common endocrine disruptors and how people encounter them.
- NIEHS’ research on the effects of endocrine disruptors and discovery of the harmful effects of DES.
- Where to find a list of products that are safe for humans.
- The role of obesity in the prevalence of PCOS.
- The cyclical nature of PCOS and insulin resistance.
- Dr. Minni Malhotra's methodology for treating PCOS.
- 10 steps to follow if you have PCOS.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
NIEHS (National Institute of Environmental Health Sciences)
Environmental Working Group
While PCOS and iron deficiency anemia are closely linked, PCOS does not directly cause anemia. However, anemia in someone suffering from PCOS can cause complications. Tune in today to find out what iron-deficiency anemia is, and how PCOS and anemia are linked at a physiological level. Dr. Minni Malhotra describes the symptoms caused by iron deficiency anemia, and how it affects every tissue in the human body. We hear how the current medications for treating PCOS simply address the symptoms, and why Dr. Minni’s approach, using COPE, is important in addressing the underlying causes. From the different treatments used in both PCOS and iron deficiency anemia, to the importance of mind mastery, you don’t want to miss this educational episode!
Key Points From This Episode:
- An introduction to today’s topic: iron deficiency anemia in PCOS.
- What anemia is and how an iron deficiency can affect the entire body’s tissues.
- The symptoms of iron deficiency anemia.
- How PCOS and anemia are interlinked.
- Find out some of the complications caused by untreated iron deficiency anemia.
- How your physician can treat iron deficiency anemia.
- The endocrinopathy underlying PCOS.
- How the current medications for treating PCOS address the symptoms and not the cause.
- Using COPE (Cellular detoxification, Optimization of hormone, performance nutrition, and mind mastery) to treat the root cause of PCOS.
- Addressing iron deficiency anemia to prevent other complications like hypothyroidism.
- Optimizing hormones and the immune system using performance nutrition.
- Why mind mastery is so important in the treatment of PCOS.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Crushing PCOS first requires the correct diagnosis, and today Dr. Minni Malhotra dives into what your clinician should be looking for and how the syndrome differs between women. From the individual hormones and what their normal ranges should be to the systemic changes that can be used to identify someone with PCOS, this episode is full of useful information! We hear how PCOS was first described in the 1930s by Stein and Leventhal and how this complex condition can be masked if doctors test only the ratios of hormones instead of their discrete values. Tune in for a masterclass in endocrinology in this must-hear episode covering all things PCOS!
Key Points From This Episode:
- An introduction to today’s topic: hormone testing in Polycystic Ovarian Syndrome.
- Why there is no single test that can diagnose PCOS.
- The importance of measuring HCG in suspected PCOS patients.
- What the normal range of LH to FSH is, and why ratio testing cannot diagnose PCOS.
- The first diagnoses of PCOS and how these seven women were treated.
- How different forms of testosterone affect a woman’s menstruation and ovulation.
- Checking prolactin to rule out a pituitary tumor.
- How progesterone affects ovulation and why it should be tested.
- The impact of estrogen on PCOS symptoms.
- Why thyroid problems are often identified in those with PCOS.
- How altered insulin and glucose levels predispose PCOS sufferers to diabetes.
- What cholesterol is and how it increases the risk for heart disease.
- Cortisol dysregulation in PCOS and the underlying mechanism.
- The overlap between hypothyroidism and PCOS, and how to differentiate the two disorders.
- Why it’s important to have access to an advanced functional lab.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Your body needs iron in order to make hemoglobin, the protein found in red blood cells that enables them to carry oxygen around the body, but having too much or too little iron can cause a number of complications. The heavy bleeding associated with menstrual disturbances like PCOS can increase your risk of iron deficiency or anemia, which is why, in today’s episode, Dr. Minni Malhotra covers the signs and symptoms of iron imbalance and the various different ways in which you can treat it. Tune in today to learn more about alternative treatments, the importance of a multimodal approach, and how the COPE methodology can help, plus a whole lot more!
Key Points From This Episode:
- Find out what iron deficiency entails and the signs and symptoms of anemia.
- Complications caused by iron deficiency, from heart problems to increased risk of infections.
- Alternative treatments if iron supplementation cannot replenish iron levels in the body.
- Metabolic abnormalities caused by PCOS and some of the most common treatments.
- The importance of taking a functional, multimodal approach to treating PCOS.
- Dr. Malhotra outlines the COPE methodology: cellular detoxification, optimization of hormones, performance nutrition, and enhanced mind mastery.
- The relationship between thyroid imbalances and PCOS.
- How resolving PCOS can also help resolve an iron imbalance.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
If your doctor has performed every test on you and you have already implemented the necessary lifestyle changes to overcome your PCOS, but nothing is working, you might want to look at your estrogen-progesterone ratio. In today’s episode, Dr. Minni Malhotra discusses this ratio and why it is so significant, especially as it is related to PCOS. You’ll find out what the ratio gives you insight into and some of the things you can do to treat the imbalance. Tune in today to hear it all!
Key Points From This Episode:
- What the estrogen-progesterone ratio is and why it’s significant for PCOS.
- Find out how the ratio is calculated.
- An example of what the ratio would be if the levels are imbalanced.
- The negative effects of having high progesterone levels.
- How the ratio can help get to the root cause of hormonal imbalance.
- Some for the ways to overcome the imbalance.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Welcome back to Crushing PCOS! Today, Dr. Minni Malhotra talks about progesterone and polycystic ovarian syndrome. In order to understand the role that the progesterone hormone plays in PCOS, you have to understand what exactly progesterone is, what function it performs during a normal menstrual cycle, and why you need it. We cover all this and more in today’s episode, including the role that progesterone plays during pregnancy and as women age. Dr. Malhotra also shares some practical tips for augmenting progesterone levels through supplementation, diet, and exercise, so make sure not to miss this informative episode!
Key Points From This Episode:
- How progesterone levels fluctuate during the course of a normal menstrual cycle.
- How PCOS patients respond to progesterone treatment compared with a control group.
- The relationship between ovulation failure, progesterone deficiencies, and PCOS.
- What function progesterone performs in the menstrual cycle and why you need it.
- The important role progesterone plays in the development of the fetus during pregnancy.
- Progesterone’s role in memory, sleep, energy levels, joint and bone health, and more.
- Progesterone imbalances in women with PCOS and as you grow older.
- How to augment progesterone levels through supplements, diet, and lifestyle changes.
- Using Dr. Malhotra’s COPE methodology to address progesterone deficiency.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
When it comes to treating PCOS, dietary changes can play a sizable role. In this episode, we’ll be taking a closer look at leaky gut, also known as increased intestinal permeability. We examine its causes, the recent boom in research studying the topic, how it can trigger chronic health conditions like PCOS, and some new findings on how to treat it. Listening in you’ll learn about the effect that inflammation and changes in your gut flora can have on your overall health. We consider the benefits of dietary changes and fecal transplants as well as the effect that leaky gut can have on your hormones and menstrual cycle. Dr. Malhotra also unpacks a recent study done on PCOS rats and what its findings suggest for the treatment of PCOS and gastrointestinal problems in humans. Join us today for an informative discussion on leaky gut, its effects, how to treat it, and much more!
Key Points From This Episode:
- How a dysfunctional gastrointestinal system can affect your overall health.
- A definition of leaky gut: an unhealthy gut lining that allows partially digested foods and toxins to penetrate the tissue beneath.
- How leaky gut can trigger inflammation and cause changes in your gut flora.
- The surge in recent research studying the effect that inflammation and a modification of the intestinal bacteria can have on overall health.
- How diet changes can be used to treat leaky gut.
- A breakdown of a study done on PCOS rats.
- The findings of this study and the subsequent recommendations for treating PCOS.
- Why diversity of bacteria in the gut is so important.
- How Dr. Malhotra uses her unique COPE methodology to treat leaky gut.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
Today on the show we are going to address a very pressing experience which is faced by many women who have Polycystic Ovarian Syndrome, and that is hair loss. If you are experiencing PCOS-related hair loss this can be very distressing and the negative side effects of many of the conventional approaches to treatment only add insult to injury. Thankfully there are quite a number of alternative approaches based on functional medicine. In this episode, Dr. Minni starts by explaining the four phases of hair growth and addressing the hormonal imbalances caused by PCOS that lead to hair loss. We then take a closer look at some of the mainstream approaches to treatment and the hormonal side effects these can have. Dr. Minni then speaks to the gentler methods of addressing this issue, many of which are focused on treating the cause rather than the symptom. So if you are experiencing hair loss, remember that your diet, lifestyle, and methods of processing stress can play a big role in coping as well as a treatment!
Key Points From This Episode:
- One of the common effects of PCOS: hair loss.
- The four phases of hair growth: anagen, catagen, telogen, and early anagen.
- Knowing which phase of hair growth you are stuck in.
- The role of androgens in producing male hair patterns and causing hair loss.
- Methods of treating the hormonal imbalances that cause hair loss and their side effects.
- The two typical patterns of female hair loss.
- Natural approaches to treating hair loss that don’t have negative side effects.
- Remembering the connection between thyroid function and PCOS.
- The dietary, stress reduction, and cortisol-related approaches to treating PCOS.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
As our physical health and mental state are so intrinsically connected, one of the best measures you can take to heal and improve your body is to take care of your psychological wellbeing. A very powerful tool for staying mindful and calm is also a very simple one, that is possible for almost anyone to do on a daily basis. Today we are talking about journaling, and specifically how journaling can be used as a tool for manifestation and actualization. The research has shown the positive results of journalling and the psychological effects of a continual practice for individuals. There are many ways to approach journalling and it is up to you to find and decide on a method that suits you and your needs. In this episode we share just a few simple ways to get started, looking at gratitude journaling, moon journals, and more! Tune in today to hear it all.
Key Points From This Episode:
- Findings on the effects of talking and writing about negative feelings.
- How journalling moves us closer to our desired results.
- The rise in popularity of journaling in recent years.
- Prompts and practices to get started with a healthy journaling practice.
- Finding and celebrating wins during each day.
- Getting clear on what manifestation really is; aiding the fruition of what is already yours.
- Different routes to the same outcome and finding the practice that suits you
- The 'I am' journaling method and the manifesting power this brings to your journaling.
- New and full moon journalling; using the lunar cycle as the guiding force of your practice.
- The usefulness of a gratitude journal and the positive reinforcement it brings to your life.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
The Institute of Functional Medicine
The term epigenetics refers to the influence of your environment on your genes. Today, Dr. Minni Malhotra explains how epigenetic mechanisms are involved in the development of Polycystic Ovarian Syndrome. She goes through the different phases of life from your intrauterine environment before your birth all the way through childhood, adolescence, and adulthood and breaks down a list of different factors that may influence your body to develop PCOS along the way. Dr. Malhotra opens up about how some of these factors influenced her own struggles with PCOS before explaining how the COPE methodology that she developed can be used to combat these epigenetic elements. To find out what factors may have influenced the development of your PCOS and how to overcome them, tune in today!
Key Points From This Episode:
- An explanation of what epigenetics is.
- How epigenetic mechanisms are involved in the development of PCOS.
- Intrauterine environmental factors that may influence the development of PCOS.
- The role of a high-carb diet in early childhood and adolescence that may lead to PCOS.
- The genetic implications of having a mother with PCOS.
- How diet, lifestyle, and exercise can influence PCOS in adolescence.
- The role of nutrition and other factors in PCOS as an adult.
- The challenges Dr. Malhotra faced as she grew up trying to combat PCOS.
- How these challenges led Dr. Malhotra to develop her unique COPE methodology.
- A breakdown of what COPE stands for and how it combats these epigenetic mechanisms that cause the development of PCOS.
- Information on Dr. Malhotra’s upcoming Hormone Hacking Workshop.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
In today’s episode, we look at a case study of Sonia, one of Dr. Malhotra’s patients, and how she was able to heal and lose weight through her treatment program. Dr. Malhotra inspects Sonia’s patient history, which goes back all the way to her birth, and identifies some of the factors that may have contributed to her hormone imbalance. We hear from Dr. Malhotra about the lab results she received from Sonia’s tests, how she was able to interpret them and what that meant for her treatment. Tuning in you’ll hear about the various factors that can disrupt your hormone balance, from mold exposure to chronic stress, and why starting with nutrition is so important to healing. Dr. Malhotra gives a detailed description of her treatment process and shares how she was able to help Sonia heal and lose 25 pounds in the first three months of treatment. For all this and other special insights into treating PCOS, tune in today!
Key Points From This Episode:
- In today’s episode, we look at the case study of Sonia, one of Dr. Malhotra’s patients.
- How being born by C-section can increase a child’s chances of developing leaky gut syndrome.
- How being breastfed is important for your immunity as a baby.
- How these are some of the preceding factors that could have affected physiological changes in her hormones.
- The psychologically damaging effect of being obese as a child.
- Dr. Malhotra breaks down the lab results they received from Sonia’s tests and what that meant for her treatment.
- Why Dr. Malhotra chooses to start her treatment by healing the gut, combined with mind mastery.
- Dr. Malhotra outlines her multi-pronged approach to treating the various issues she had identified in Sonia, like fungal overgrowth and an excess of cortisol.
- The positive effects of the treatments for Sonia.
- Why it’s important to eliminate inflammatory foods from your diet.
- Dr. Malhotra offers her advice for listeners who want to take steps towards finding balance.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
In today’s episode, Dr. Minni Malhotra discusses an alternative method for treating Polycystic Ovarian Syndrome (PCOS) that does not involve prescription medications. While the treatment is considered alternative, it arguably deserves to be seen as a mainstream option. She is joined by Dr. Connie Jeon, a Doctor of Physical Therapy to discuss how she approaches treating PCOS. Dr. Jeon holds a Master's in Public Health, is a licensed dietitian and has been certified with IFM. She is also a certified yoga and Pilates instructor, having undergone 500 hours of training in yoga. Dr. Jeon shares her unique methodology, the Alkaline method, and how she incorporates yoga, diet, and other exercises into her treatments. She reflects on the fact that many of her patients come to her after having lived with PCOS for a long time and have a history of suffering from inflammation and post-surgical scarring. She also explains how past traumas are often present in her patients and emphasizes the role that stress can play in PCOS. Tune in today to learn more about the Alkaline method and how lifestyle changes can treat PCOS!
Key Points From This Episode:
- Meet today’s guest, Dr. Connie Jeon.
- Dr. Jeon shares how she became interested in functional medicine after being diagnosed with an autoimmune disease.
- Dr. Minni Malhotra shares the story of how she became interested in functional medicine after her daughter was diagnosed with PCOS.
- The ubiquity of Ayurvedic medicinal practices in Indian households from an early age.
- How physical therapy can help a patient with PCOS.
- How diagnoses are conducted in functional medicine without having rigid diagnostics criteria.
- The compounding factors that affect the many of the women that Dr. Jeon treats.
- How cranial sacral therapy can help in difficult cases.
- The ways that yoga and physical therapy are different.
- How the breathwork in yoga can assist in calming down the central nervous system.
- Dr. Jeon discusses how traumatic events can affect the immune system.
- Why obesity is common with PCOS: insulin resistance is a key feature of the syndrome.
- Why it’s important to be in partnership with your patient to ensure enduring lifestyle changes.
- The role of stress in aggravating PCOS symptoms.
Links Mentioned in Today’s Episode:
Dr. Connie Jeon
Alkaline Wellness
The Tribe of Autoimmune Health Rebels on Facebook
Functional Yoga Medicine on Facebook
Dr. Connie Jeon on LinkedIn
Dr. Connie Jeon on Twitter
Dr. Minni Malhotra Email
Anchor Wellness Center
As common as a disease like PCOS is, its causes still aren't fully understood, and it’s likely that a combination of genetic and environmental factors interplay. In this episode of Crushing PCOS, Dr. Minni Malhotra expands on last week’s topic, which dealt with the genetic or endogenous causes of PCOS. Today, she covers the different environmental and exogenous factors that could be promoting PCOS, such as chemical, lifestyle, dietary, and occupational. Tune in to learn more about the roles that insulin resistance, oxidative stress, and hormone imbalances might be playing in causing PCOS and how Dr. Malhotra’s unique COPE methodology can help!
Key Points From This Episode:
- How prenatal exposure to excessive androgens might cause androgenization of the fetus.
- The important issue of PCOS diagnosis in the community.
- The relationship between PCOS and higher rates of depression and anxiety.
- Find out why insulin resistance or hyperinsulinism are key factors of PCOS.
- Learn about the effects of enzymatic default, variation in the gonadotrophin-releasing hormone, and correction in insulin action.
- The various chemical, physical, dietary, lifestyle, occupational, and environmental factors that could be promoting or causing PCOS.
- Why further research on the environmental causation of PCOS is necessary.
- How oxidative stress and free radicals may be a contributing factor.
- Dr. Malhotra speaks to the impact of dietary factors, hormone imbalances, and AMH levels.
- Hear why Dr. Malhotra believes that functional medicine is helpful in treating PCOS.
- How her unique COPE methodology can help with the environmental factors of PCOS.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
The association between genetic predisposition and PCOS risk is largely unknown but a few studies point to a possible connection. Fortunately, if any risk does exist, the lifestyle choices we make can help to mitigate it. In today’s episode, we explore how genetics influences Polycystic Ovarian Syndrome, beginning with a few studies whose results point to ways in which different genes can be associated with PCOS risk. From there, Dr. Minni unpacks a few of the shortcomings and limitations of these studies, also making recommendations for the need to conduct further studies to more deeply explore certain findings. While these studies can be confusing to understand, we can rest assured that if there is a danger lurking in our genetics, by following Dr. Minni’s COPE methodology, we can make the environment in our bodies as disease-resistant as possible. You are not at the mercy of your genetics!
Key Points From This Episode:
- Findings of a study on the association between genetic predisposition and PCOS risk.
- Characteristics of PCOS and associated conditions it causes.
- The role of various genetic factors in the development of PCOS.
- Contradictory findings of genetic predisposition studies on different populations.
- The role of LAMC1 in PCOS and the need to study it more.
- Differences in genes can modify PCOS risk.
- Further studies should clarify what extent of divergent findings reflect ethnicity.
- Drawbacks of a study on the Chinese Han population.
- The ability we have to change our genetics thus be less susceptible to PCOS.
- Using the COPE methodology to follow a lifestyle that reduces insulin resistance.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Not much is known about how PCOS manifests in the different stages of a woman’s life. What does it look like in the teenage years and the pre-and post-menopausal stages of life? In today’s episode, Dr. Malhotra walks through some studies related to this topic and shares some of the main takeaways from them. While there are no conclusive results, there is a body of knowledge being generated around this issue. You will also learn about strategies to help you with managing your quality of life when you have PCOS and why you should explore a natural approach when tackling this condition. Conventional medicine has had very few treatment breakthroughs, but the world of functional medicine has made incredible strides when it comes to crushing PCOS.
Key Points From This Episode:
- Findings from studies done on the progression of PCOS.
- How PCOS in adolescents is diagnosed and why it can be complicated.
- Symptoms and manifestations of PCOS in pre-and post-menopausal women.
- The most common course of treatment for women who have PCOS.
- Exploring whether different medications used to manage PCOS actually work.
- The importance of focusing on your quality of life when managing PCOS.
- There are natural ways to heal your PCOS; just reach out to Dr. Malhotra.
Tweetables:
“The progression of Polycystic Ovarian Syndrome during different life stages is not appreciated, or is poorly known, because we don't have so many studies with long-term follow up that have been done.” — Dr. Malhotra [0:00:34]
“There are new insights, or new studies which have shown there is a crosstalk between muscle, fat, brain, ovary tissue, and it supports that Polycystic Ovarian Syndrome is not just limited to the ovaries, or the uterus. It is a systemic syndrome. That means, it affects every organ in your body.” — Dr. Malhotra [0:10:50]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
PubMed
Estrogen dominance is incredibly harmful, yet it is largely invisible from mainstream health conversations and diagnoses. In today’s episode, Dr. Malhotra discusses this condition and how you can tackle it. We first hear about the value of estrogen and the critical function it plays in our bodies. After that, Dr. Malhotra outlines the five main overlooked causes of estrogen dominance, including alcohol, excess body fat, and caffeine overconsumption. We also hear about some ways to overcome their adverse effects. As the show wraps up, Dr. Malhotra explains the value of consulting with a functional medicine practitioner to tackle this invisible but destructive condition.
Key Points From This Episode:
- What estrogen is, why it is important, and what happens as women age.
- Reasons for an increase in estrogen even though you might be aging.
- Even though estrogen dominance is a destructive health condition, it is rarely acknowledged in mainstream medicine.
- The five overlooked causes of estrogen dominance.
- How Dr. Malhotra’s unique COPE methodology helps overcome estrogen dominance.
- Why you should see a functional medicine practitioner if you think you have estrogen dominance.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
If you have obstructive sleep apnea, this means that you experience repeated episodes of upper airway obstruction and airflow succession. In simple terms, your airway becomes blocked when you sleep. In today’s episode, Dr. Minnie talks about the causes and symptoms of this condition as well as its connection to PCOS. We hear about the ways that OSA can affect health as well as quality of life. Dr. Minni highlights the fact that PCOS and OSA often present themselves as conditions that are associated with the metabolic system, insulin resistance, and obesity. Towards the end of the show, our host makes sure to point listeners toward a few solutions, as we learn actionable ways to decrease the risk of developing insulin resistance, PCOS, or OSA through simple diet and lifestyle changes. Tune in today!
Key Points From This Episode:
- Causes and symptoms of obstructive sleep apnea, and who this condition affects.
- The range of health conditions this condition has been connected to.
- Other conditions that people with obstructive sleep apnea also tend to have.
- Which conditions play a role in the development of insulin resistance.
- The most commonly used method of treating obstructive sleep apnea: CPAP.
- Whether CPAP plays a role in decreased insulin resistance.
- The connections between OSA and PCOS revolving around insulin resistance.
- How to reduce the risk of developing insulin resistance and thus avoid OSA.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
As if women with PCOS don't have enough on their plates to deal with, add another to the list: gallbladder dysfunction and gall stones. Yes, it is true. Many women with PCOS also have problems with the functioning of the gallbladder but don’t despair. There are numerous options to help with better functioning, all of which Dr. Minni Malhotra covers in this episode. She explains why we have a gallbladder in the first place, the important function of bile, and why women with PCOS are more prone to gallbladder issues, as well as the benefits of doing a regular liver detox and eating healthy fats. Tune in today to find out more!
Key Points From This Episode:
- Why you have a gallbladder; the role it plays in digestion and why it’s often removed.
- Dr. Malhotra talks about bile and the function this toxic waste serves as an emulsifier.
- Learn why you might need to consume ox bile and digestive enzymes.
- The gastrointestinal reasons that women with PCOS commonly have gallbladder issues.
- Find out why Dr. Malhotra doesn’t recommend low fat diets for women.
- The value of doing regular liver detoxes when you have gall stones.
- How to maintain healthy gallbladder function, including eating healthy fats.
- Dr. Malhotra’s tips for doing a liver detox, like staying hydrated.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Did you know that you have a second brain? No, it’s not the brain of your ‘other half’, your spouse, or your children, it’s right in your belly! In this episode, Dr. Minni Malhotra talks about gut microbiome and the effect it can have on your immune system, hormones, and nervous system. Tuning in, you’ll find out how gut microbes can regulate brain function and health and how the microbiome is influenced by diet. By focusing on the health of your gut, you also focus on the health of your brain, so make sure to tune in today to find out more.
Key Points From This Episode:
- Hear about the enteric nervous system found in the gut, and how it influences the brain.
- Dr. Malhotra explains that gut microbial species regulate brain function and health.
- Learn about the evolution of gut bacteria and its host relationship.
- How the chosen delivery method influences the microbiome of a newborn baby.
- Depending on the area of the gastrointestinal system, microbial populations fluctuate.
- The importance of including fiber in your diet; your diet is key!
- Dr. Malhotra speaks about the role of gut microbiota in behavioral affective disorders.
- How an unhealthy gut affects on your immune system, hormones, and nervous system.
- By changing the types of bacteria in your gut, it may be possible to improve brain health.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Many of us set goals that we often end up not achieving. Why is this? Dr. Malhotra sits down today to talk about the importance of clarity and vision in helping you create the world you desire. Without any clarity, it is hard to remain motivated. You may feel like you are running into a brick wall when you are working without purpose. When you are clear on your 'why', you will feel inspired to keep going even during tough times. Dr. Malhotra gives us three questions to help us get clear on our purpose. When we can answer these, we can move through life intentionally. We also hear about vision and how it relates to clarity; while having a vision for yourself is vital, you first need to clarify the direction you are going. Towards the end of the show, we hear some actionable advice on envisioning the life you want. Tune in to hear it all!
Key Points From This Episode:
- We need to have clarity to succeed at anything we do in life.
- The three questions you need to ask if you want to gain clarity.
- Examples of leading experts who know the importance of having a ‘why’.
- Your ‘why’ can get you through tough times, when your motivation may dwindle.
- Dr. Malhotra’s passion for helping her patients become empowered around their health.
- SMART goals: specific, measurable, achievable, realistic, and trackable.
- The relationship between vision and strategy.
- Hear about Dr. Malhotra’s vision-setting process.
- What you can start doing right now to create a life as you envision it.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Steve Jobs
Elon Musk
Bill Gates
Jim Fortin
Does winter get you down more than most? If so, you might suffer from seasonal depression, also known as seasonal affective disorder (SAD). In today’s episode, Dr. Minni Malhotra talks about this condition that can affect anyone, but especially women and those with weak immune systems. SAD mostly affects people who live in certain areas, particularly those that have fewer daylight hours during the cold winter months. In this episode, Dr. Malhotra explains the various risk factors and the roles that different neurotransmitters and even genetics play. You’ll also hear about treating SAD, so make sure to tune in today!
Key Points From This Episode:
- Risk factors for seasonal affective disorder (SAD) include a family history of depression and living in the northern hemisphere.
- The role hormones and circadian rhythms play and whether melatonin treatment is effective.
- How bright light exposure can shift the pace of your circadian rhythm, thus combatting SAD.
- Different behaviors that can affect your circadian rhythm.
- The major neurotransmitters in mood disorders: serotonin, dopamine, and noradrenaline.
- Dr. Malhotra shares a study that shows that serotonin levels have seasonal variations.
- Find out why patients with SAD tend to gain weight during the winter months.
- Dr. Malhotra explains that genetics also play a role in increased vulnerability to SAD.
- Learn more about treating SAD, starting with light therapy or bright light exposure.
Links Mentioned in Today’s Episode:
Episdoe 45 Discover the Circadian Rhythm
Dr. Minni Malhotra on LinkedIn
Anchor Wellness Center
All of us have an internal clock that regulates cycles in our body and that clock is called our circadian rhythm. A circadian rhythm is a natural internal process that regulates the sleep and wake cycle and repeats on each rotation of the earth, roughly every 24 hours. New studies are finding out the important ways that the circadian rhythm is connected to hormonal and metabolic cycles in our bodies. This means that having a well-functioning circadian rhythm is vital to the maintenance of good health. Tune in today and learn more about how the circadian rhythm connects the insides and outsides of our bodies, the negative effects of a disrupted circadian rhythm, and how to keep your circadian rhythm in good working order!
Key Points From This Episode:
- What a circadian rhythm is and how it affects cycles in your body.
- How your sleep patterns govern the start and end of your circadian rhythm.
- Disruptions in sleep patterns occur when your circadian clock genes are not in tune with night and day.
- Internal and external causes of a disrupted circadian cycle.
- Symptoms of a disrupted circadian cycle; sleepiness, cognitive problems, and more.
- How the circadian clock regulates your hormones and metabolism.
- New findings of conditions caused by circadian rhythm disruption.
- Why it is difficult to tie health conditions back to the circadian rhythm at times.
- Steps to take to help you regulate your circadian rhythm better.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Today we explore the role that hormones play in women’s lives, especially when undergoing menopause. Dr. Minni Malhorta opens the show by sharing a short anecdote about a patient of hers who was experiencing a short temper and high levels of aggression. Minni then talks about how this patient was experiencing hormonal imbalances, and how she could be unknowingly suffering from PCOS. Minni shares that women can experience fluctuating hormone levels throughout their lives, with menopause being a major factor to consider. She goes on to list a few symptoms from an extensive list, including hot flashes, night sweats, and peculiar dreams. To explain this, Minni discusses how hormones operate and what the various functions that they provide. In the latter half of the show, Minni talks about why women’s hormonal responses are as unique as fingerprints, and why each patient with a hormonal imbalance needs to be treated as such. She then goes into natural hormone replacement therapy and lists five reasons why they’re beneficial to patients. To end the show, Minni walks listeners through her mindful strategy, C-O-P-E. Be sure to tune in today!
Key Points From This Episode:
- Introducing today’s topic, women, their hormones, and menopause.
- Minni shares an anecdote about a challenging patient of hers.
- Some of the symptoms her patient was experiencing.
- How menopause is related to PCOS.
- Minni describes the menopause experience and what it can be like for women.
- Hear about the range of symptoms that come with menopause.
- What some of the major female hormones are and how they operate.
- Minni tells listeners about natural hormone replacement.
- Why a one-size-fits-all-solution is a pipe dream.
- Reasons why you should consider natural hormone replacement therapy.
- The relationship between cortisol and the body.
- Minni’s mindfulness strategy, C-O-P-E.
Tweetables:
“PCOS comes in many forms and it is most frequently compounded with hormonal imbalance.” — Dr. Minni Malhorta [0:01:25]
“Every day, about 3,500 to 4,000 women enter menopause in the United States.” — Dr. Minni Malhorta [0:02:00]
“If a woman's hormonal symphony is out of tune, she can enter middle age as early as 15 years prior to menopause. The time before menopause is called perimenopause.” — Dr. Minni Malhorta [0:02:30]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
By combining a balanced diet rich in a variety of vitamins and minerals with adequate exercise and regular sleep, you will give your body the best possible chance of fighting off harmful viruses. In today’s episode, Dr. Minni Malhorta covers an extensive range of vitamins and minerals and shares their best natural food sources. She covers all the usual suspects like vitamin C, vitamin D, and iron, as well as some which are less common, including curcumin and selenium. Toward the end of the show, Minni also gives listeners important information about sleep, the health benefits it has, and why it should never be compromised. To find out more about how you can best prepare your immune system for the battle against viruses, be sure to tune in to this episode.
Key Points From This Episode:
- Introducing today’s topic, Minni's top 10 natural nutraceuticals for immune support.
- How diet plays a role in immune support.
- Lifestyle practices like sleep and exercise and their influence on immune response.
- Minni talks about different vitamins and which food groups contain them.
- Why vitamin C is a good supplement to take in the winter months.
- How vitamin E acts as a useful antioxidant and how it helps immune response.
- Different forms of vitamin A and why they’re important.
- Minni talks about the benefits of folate and folic acid.
- Hear about the function of iron and where you can source it.
- Why selenium should be incorporated into your diet.
- Zinc as a beneficial supplement and where you can find it.
- The importance of melatonin and how it can help you fight off viruses.
- Why sleep can help your immune system.
- The power of curcumin and where you can find it.
- Further supplements that Minni recommends.
Tweetables:
“Did you know that your diet places a key role in keeping a top shape to protect you from toxins and infection.” — Dr. Minni Malhorta [0:00:46]
“A strong system relies on a balanced healthy diet. It’s like training for a battle and preparing your body ahead of time.” — Dr. Minni Malhorta [0:01:19]
“Getting sufficient sleep is one of the best ways to support natural immune health.” — Dr. Minni Malhorta [0:08:00]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Many of us are facing more pressure than ever before. While small amounts of stress can strengthen our immunity, chronic stress has dozens of harmful effects. In today’s episode, Dr. Malhotra talks about the relationship between stress and the immune system. She unpacks findings on the subject, highlighting that, although there has been a great deal of research, both our stress response and immune systems are very complex systems. We also hear about different ways stress enters our immune system, why our immune response to stress is similar to an infectious illness, and some ways to decompress and let go of stress. Tune in to hear it all!
Key Points From This Episode:
- Our ability to respond to threats enhances our reproductive capacity.
- Explaining evolutionary fitness with an example of how humans have adapted over time.
- Study findings on the relationship between stress and the immune system.
- Our reactions to stress and the immune system is highly complex.
- Exploring different stressors with some examples of these challenges.
- Three different ways stress gets inside the body to affect the immune system.
- The immunological response to stress is the same as that of an infection.
- Stress can be useful, but when it is chronic, it has harmful effects.
- 15 stress reduction techniques, including exercising, supplements, and restricting caffeine.
Tweetables:
“Human physiological response continues to reflect the demands of earlier environments.” — Dr. Malhotra [0:03:00]
“Despite nearly a century of research on various aspects of stress, investigators still find it difficult to achieve consensus on a satisfactory definition of this concept.” — Dr. Malhotra [0:04:24]
“Stress can cause the immunological change, just like an infection can.” — Dr. Malhotra [0:10:33]
Links Mentioned in Today’s Episode:
‘Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry’
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Today on the show, Dr. Minni weighs in on the fourth pillar of her COPE methodology for maintaining good health: Enhanced mind mastery. Our state of mind has a powerful role to play in our healing journeys. There are studies that show that if our minds are in a constant state of unrest, this can have negative effects on our personal health. However, if we can get ourselves into the habit of devoting just ten minutes each day to meditation, we can fill our brains with positivity and clarity, thereby increasing our chances of maintaining good health. Tune in to learn more.
Key Points From This Episode:
- The fourth pillar of Dr. Minni’s COPE method: Enhanced mind mastery.
- How central having the right mindset is to our journey of healing.
- The tendency of the mind to scatter and be in a state of unrest.
- Keeping the mind from wandering by remembering it is ‘here’ in your body.
- A suggestion to set aside time each day to still the mind.
- The vicious cycle of bad thoughts the mind thinks if you identify with the wrong things.
- How to meditate and still the mind by focusing on breathing, or self-healing.
- The idea that focusing on too many external things creates destructive mind chatter.
- Getting into a cycle of thinking pleasant thoughts by simply actively thinking them.
- The link between thinking negative thoughts and inflammation and disease.
Tweetables:
“I believe that healing can come from the mind.”— Dr. Malhotra [0:00:48]
“If you take time every day, say about five minutes, 10 minutes to just silence your mind and get out, you will see that a lot of this chatter will go away.” — Dr. Malhotra [0:02:48]
“If we keep thinking these negative things, or these bad thoughts, that's when we promote inflammation and also, disease.” — Dr. Malhotra [0:08:25]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
The mind-body connection is a cornerstone of a healthy life, but so many of us have ‘monkey minds’ and feel like we can’t control our thoughts. In today’s episode, Dr. Malhotra discusses mind mastery, the fourth pillar of her COPE healing protocol. We hear about the detrimental effects of negative thinking, identifying with our bodies, and techniques to quiet our minds. Remember, is it normal to think! You are never going to stop your mind from wandering. You can, however, change how you relate to your thoughts. Tune in to hear more!
Key Points From This Episode:
- The fourth pillar of Dr. Malhotra’s COPE methodology: enhanced mind mastery.
- Your mind and body have to work together if you want to heal.
- Finding the cause of chatter that comes when we are disconnected from our minds.
- When you identify with negative thoughts, they stay in your mind and produce more negativity.
- You have to identify with your body; it’s yours and yours alone!
- Why disengaging from your mind will have cascading adverse outcomes.
- Take ten minutes every day to silence your mind and focus on what you want.
- The links between negative thoughts and disease: what studies show.
Tweetables:
“If you really want to heal yourself in any way, if you can silence your mind and be with yourself and think about the things that you really want to do in life, or how you can actually connect your heart, your brain, and every organ, together you will really go a long way in healing.” — Dr. Malhotra [0:00:50]
“If you take time every day, say about five minutes, 10 minutes to just silence your mind and get out, you will see that a lot of this chatter will go away.” — Dr. Malhotra [0:02:38]
“Once you disengage from your mind, you are actually disengaging from all identity.” — Dr. Malhotra [0:05:31]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Most of us have heard about the breakthrough COVID-19 vaccine produced by Pfizer and Moderna, but today, Dr. Malhotra gives listeners an in-depth look at the process of developing, testing, and administering the vaccine, and shares what we can expect from this new drug. Never before has a vaccine been developed in such a short period, and we can thank the people and technology behind these innovations. Tuning in to this episode, listeners will learn how the mRNA vaccines work to fight disease, the different types of mRNAs, and how they are administered to patients. Dr. Malhotra touches on the existing concerns about the vaccine, including the lack of extensive data, the possible difficulties with storage and delivery, and the long and short-term side effects. Stay tuned to hear what you can do to get the best results from the vaccine!
Key Points From This Episode:
- Get a sense of how fast the mRNA vaccine for COVID-19 was developed.
- The unprecedented speed with which the vaccine trials were carried out.
- Learn how the mRNA vaccine works to fight the virus and how it can be administered.
- An overview of the two types of mRNA vaccines: non-replicating and self-replicating.
- A closer look at the two vaccines at the forefront of the SARS-CoV-2 armamentarium.
- The problems we might have in storing, delivering, and keeping the vaccines frozen.
- Considering the possibility of unintended side effects and immune reactivity.
- The importance of getting your immune system healthy before getting vaccinated.
Links Mentioned in Today’s Episode:
Pfizer
Moderna
Anchor Wellness Center
Many of us have pets at home and consider them important parts of our lives. But did you know that animals can help us when we are struggling with our physical, mental, or emotional health? In today’s episode, Dr. Minni talks about the numerous benefits of pet therapy and how animals can act as our healers. We hear about how they help people overcome loneliness, stress, anxiety, and improve overall self-worth. Dr. Minni also sheds light on the ways animals aid cancer and stroke patients’ recovery. Animals not only fill our emotional cup, but they encourage us to be healthy and spend more time outdoors. Remember, if you want to bring a pet into your life, you need to do proper research and ensure you treat it with all the love and care it deserves.
Key Points From This Episode:
- Hear about the four ways that pets benefit human health along with some of the risks.
- The insights doctors gain when they find out whether patients have pets.
- What animal-assisted therapy is and the ways it promotes and enables healing.
- Find out whether there are risks that come with pet therapy.
- How pet therapy can be used to overcome loneliness.
- Pets help relieve stress, anxiety, and depressive feelings.
- Why caring for an animal can improve self-worth and self-esteem.
- The ways that therapy dogs can help people who are living with cancer.
- How animals can help support stroke patients with their recovery.
- Therapy dogs create friendships and help with social interaction and communication.
- Hear how animals encourage better diets and improve our appetites.
- Other ways that animals can help us, including surgery recovery and improving heart health.
- You have to look after your pet if you want it to look after yourself.
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Caring Canines Program at Mayo Clinic
In today’s episode, listeners learn about Ayni, which can refer to either the concept of reciprocity or mutualism among the people of Andean mountain communities, as well as others who practice this concept. As a noun, the law of Ayni states that everything in the world is connected and it is the only commandment that rules daily life in many communities. Tune in as Dr. Minni Malhotra describes what Ayni means and how it is practiced, and she explains how sharing knowledge and wisdom only contributes towards the growth and elevation of humanity. She also shares ways in which everyone can practice Ayni in their own lives, and why it must be viewed as an equal exchange and not one where one party benefits more than the other. Find out more about the concept of reciprocity, and how to apply it in interpersonal situations and in business in this episode of Crushing PCOS!
Key Points From This Episode:
- Dr. Malhotra describes what Ayni means to the people of Andean mountain communities.
- What it might be like to manage our lives and our businesses with Ayni, and why it is difficult.
- The value of knowing our strength, mastering energy, and translating it into common good.
- What Dr. Malhotra’s coach taught her about the principle of Ayni in the struggle for power.
- Why reciprocity must be viewed as an equal exchange, where both parties benefit.
- How Ayni can be a useful way of seeing the world – we all have so much to give and receive.
- The two types of people – those who respect and participate in Ayni or those who are oblivious or choose to ignore it.
- Dr. Malhotra shares an example of how she has performed a favor for the wrong reasons.
- Reciprocity is learned from culture, upbringing, experience, or influence.
- Some questions to ask ourselves to foster Ayni – namely, would you do the same?
- Never ask someone for something for free that they do for a living.
- Reciprocity doesn’t have to be grand or expensive – it’s only about returning the favor.
Links Mentioned in Today’s Episode:
Jim Fortin
Anchor Wellness Center
Environmental medicine generally addresses environmental factors with a negative impact on human health. However, emerging scientific research has revealed a surprisingly positive and overlooked environmental factor on health: direct barefoot contact with the earth. Our modern lifestyle tends to separate us from such contact, and the research suggests that this disconnect may be a major contributor to physiological dysfunction and unwellness. Reconnection with the Earth's electrons has been found to promote intriguing physiological changes and subjective reports of well-being, such as better sleep and reduced pain. In this episode, Dr. Minni Malhotra reviews some of the positive benefits of earthing, including normalizing cortisol levels in the body, reducing inflammation, and assisting in thinning the blood. If you’re looking for a zero-cost, equipment-free solution for nearly any ailment, earthing could be a good place to start, so make sure to tune in to find out more!
Key Points From This Episode:
- Hear from a published paper on PubMed that reviews the health benefits of earthing.
- How earth’s electrons can affect the electrical charge of body tissue cells.
- The functioning of digestive enzymes is also sensitive to environmental conditions.
- Normalizing cortisol in the body through earthing, resulting in improved sleep.
- Why lack of sleep is often linked with pain or inflammation.
- Some of the negative impacts of inflammation in the body and the link between chronic inflammation and chronic disease.
- How earthing has been proven to reduce inflammation through infrared imaging.
- Earthing can also reduce blood viscosity – just by walking the earth, you can thin your blood.
- Regular earthing improves blood pressure, irregular heartbeat, and autoimmune conditions.
- Barefoot grounding is recommended as a zero-cost practice with numerous health benefits.
- Along with sunshine, clean air and water, nutritious food, and physical activity, earthing may be an essential element to the health equation.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
PubMed
‘Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons’
Earthing Institute
Rhythm is a defining part of our lives. From daily routine to the beat of our hearts, rhythm is all around us. Yet, we still know very little about one of the most important rhythms of all, the circadian rhythm. Today, we talk about this enigmatic rhythm and begin this insightful chat by taking a look at how the rotation of the Earth affects the circadian rhythm in all of us — before turning our attention toward its vulnerability. Dr. Minni Malhorta shares how disruptions can cause a series of adverse health effects, from feelings of jet lag to changes in our psychological states. We then take a look at how light can impact the circadian rhythm and how light treatment can improve the wakefulness of people with sleep disorders. Taking a deeper look, Dr. Minni Malhorta explains how this cycle is governed and which parts of the brain are involved, touching on several case studies as she goes. She then leaves us with a collection of useful tips on how you can improve your circadian rhythm. Tune into the rhythm and this episode today!
Key Points From This Episode:
- Introducing today’s topic, the circadian rhythm.
- The link between the rotation of the Earth and our circadian rhythm.
- How circadian rhythm disruptions can have adverse effects on our health.
- The test results from disrupting circadian rhythm in mice.
- Drawing comparisons to shift work and jet lag.
- Why light treatment is important for workers, jet travelers, and patients with circadian rhythm sleep disorders.
- Solutions to problems associated with varying degrees of wakefulness.
- The science behind the circadian rhythm and which part of your brain regulates it.
- Hear about the importance of zeitgebers.
- The correlation between sleep and the act of aging.
- Minni shares some great tips on how you can get your circadian rhythm back on track.
- A sneak peek at our next episode’s topic.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
PubMed
Amazon
Few aspects of modern life have been unscathed by the COVID-19 pandemic and the corners of the human mind are no exception. In this episode, Dr. Minni Malhorta talks about the power of connection and relationship during a pandemic. We start off by taking a detailed look at the latest research to come out of Yale University and Yale New Haven Health System, which shines a light on the dangerous relationship between poor mental health and COVID-19. You’ll hear about how psychiatric disorders like depression and anxiety are inflammatory conditions, and how their associated medications could increase your risk of coronavirus complications and death. This is where human connection comes in. Minni explains the importance of supporting those with psychiatric comorbidities, especially during times of pandemic, and goes on to share a thorough list of how you can help those around you. Reach out to old friends and family, organize a Skype movie night, and even take part in virtual fitness competitions. For more suggestions and valuable insight, be sure to tune in today!
Key Points From This Episode:
- Introducing today’s topic of connecting through relationships during a pandemic.
- How stress can impact your health and life expectancy.
- Hear about psychiatric comorbidities and their relationship to COVID-19.
- Why people with anxiety, depression, or both, need support.
- The physical nature of psychiatry disorders.
- The link between psychiatric medications and your body’s response to COVID-19.
- How you can alleviate stress by staying connected with family.
- Depression and anxiety make us want to disconnect.
- The important balance you need to keep when using technology and social media.
- Minni’s 10 ways you can connect with family, friends, and associates.
- How exercise machines combined with technology are a great way to connect with others.
- Why it’s vital that you check up on the mental health of those around you.
- How this episode is related to Minni’s COPE methodology.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
PubMed
Yale University
Yale New Haven Health System
The Lancet Psychiatry
Skype
Often called the love or cuddle hormone, oxytocin is a vitally important chemical in each of our bodies. It has a determining effect on many fundamental aspects of our lives, including sexuality, emotions, and physical health. In cases where the pituitary gland — the wellspring of oxytocin, is not functioning correctly, or a depletion of the hormone is experienced by any other means, the human body can encounter many issues, from stress and disease to depression and a lack of connection. In today's show, Dr. Minni gives a great overview of the important factors on the subject, listing some natural ways to promote oxytocin in the body, things to avoid that might stem the flow of the chemical, and the current medical findings and practices around hormone therapy. Listeners can expect to come away with a clear understanding of oxytocin's role in the body and a powerful reminder of its importance in our longevity and vitality while alive! Be sure to listen in to hear it all!
Key Points From This Episode:
- The source of oxytocin in the brain and how it behaves in the human body.
- Correlations between oxytocin and past experiences.
- How oxytocin treatment has been used to aid patients with autism or schizophrenia.
- Reduced stress, increased healing, heightened sexual drive, and more!
- Ways to naturally increase oxytocin; dietary, social, and practical recommendations.
- Avoiding the substances and activities that reduce the presence of oxytocin.
- Harmful health outcomes of a low-functioning pituitary gland.
- Addressing hormone deficiencies; balancing the most important chemicals in the body.
- The power of hormone replacement therapy in specific cases.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Hormones and Behavior
PubMed
Some people use social media obsessively while others warn us about its potentially negative impacts, so is social media a friend or a foe? In today’s episode, Dr. Malhotra dives into this topic, uncovering both the positive and negative sides of our social media use. As many as 10% of Americans have a certified addiction to social media, and researchers have found that it can have a detrimental effect on our sleep and mood. However, social media also plays an important role in keeping people connected and protecting them from loneliness. Facebook, Instagram, and YouTube can also be leveraged for business purposes and give you a platform for sharing uplifting ideas. Tune in to hear what a healthy relationship with social media looks like and the reds flags you need to be on the lookout for.
Key Points From This Episode:
- The popularity of social media and the percentage of people who use it.
- Hear about the studies done on the psychological effects of social media.
- Six questions to ask to determine whether someone is addicted to social media.
- Learn how social media can negatively affect users in terms of sleep and anxiety levels.
- Be careful not to be distracted by usage and miss out on other important things.
- How social media can be used to make a positive impact in the lives of your friends/followers.
- Dr. Malhotra talks about the loneliness that can result from abstaining from these networks.
- Get a sense of a healthy amount of time to spend on social media each day.
- Post positive messages and refrain from sharing too much of your personal life.
- Consider how you can educate people and use platforms to promote your business.
- A word on posting appropriately and protecting your children from unnecessary exposure.
- Being careful of fake news and ensuring that you check the facts before believing anything.
Links Mentioned in Today’s Episode:
Anchor Wellness Center
In stressful times, it is important to stay calm to help yourself and others deal with and overcome challenging circumstances. When we experience high levels of stress, some people externalize their emotions, becoming angry, aggressive, and displaying other outward signs of emotional turmoil. Others, however, internalize their emotions, bottling up their feelings which can then give way to behaviors such as depression and self-harm. Both of these coping mechanisms are harmful in their own way, and today Dr. Malhotra gives listeners ten tips for calming down and relieving stress in healthy ways. Meditation, breathing exercises, and journaling are just a few ways that you can give expression to your emotions constructively. Join Dr. Malhotra for this episode as she gives more advice for calming down in a chaotic world.
Key Points From This Episode:
- Learn what happens when you internalize your emotions.
- Just because internalizing behaviors are not visible does not mean they are less damaging.
- An example of how toddlers reveal their inability to self-regulate.
- The relationship between our age and our ability to control our emotions.
- The difference between externalizing and internalizing behaviors and examples of each.
- A list of disorders associated with people who frequently display externalizing behaviors.
- Common ways in which internalizing behaviors manifest.
- Suggestions for relieving stress, including getting fresh air and doing breathing exercises.
- Leveraging meditation, prayer, and relaxation techniques to alleviate the effects of stress.
- Dr. Minni shares how exercise and rhythmic exercises help her to get perspective.
- How you can use your hobbies and favorite activities to blow off steam.
- The importance of expressing how you feel and sharing your emotions with a friend.
- What being in the moment with your senses can do to your state of mind.
Tweetables:
“In general, boys are more likely to exhibit externalizing behavior, while girls are more prone to developing internalizing behavior.” — Dr. Minni Malhotra [0:03:33]
“Meditation is really about quieting the mind, not reacting, just noticing. Even a minute can make a difference.” — Dr. Minni Malhotra [0:05:14]
“Be in the moment with one of your senses; sight, smell, sound, taste. You'll be amazed how quickly the stress melts away when you focus on just one of them.” — Dr. Minni Malhotra [0:06:52]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
In this episode, Dr. Minni Malhotra gets into the topic of using fasting to detox the body. We are surrounded by and exposed to many kinds of toxins in the environment, and therefore a regular detoxing practice can be extremely beneficial for your health. By eating only fruits and vegetables and cutting out things like sugar, caffeine, nicotine, dairy, and meat, you can give your liver and kidneys a well-deserved break. Dr. Malhotra also explains the benefits of water fasts and juice cleanses, giving guidelines for how you should approach such a fast, what it will mean for your energy levels, and how you can gradually and safely transition back to your regular diet. While the body has its own natural detoxing mechanisms, it does wonders to support these systems from time to time. Be sure to join in to learn more!
Key Points From This Episode:
- Hear how regularly we are exposed to environmental toxins and why we need to detox.
- How fasting by eating only light fruits and vegetables can be used to detox.
- Keep in mind that fasting and detoxing often involves a similar kind of diet.
- Why detoxing is beneficial despite the body having its own natural detoxing mechanisms.
- Learn about the health benefits of water fasting and the famous people who practiced it.
- The importance of preparing yourself for a fast and the benefits of intermittent fasting.
- Suggestions for making fasting easier when you find it too difficult to fast for long periods.
- Hear what juice fasting involves and how it functions to energize the body.
- Advice for getting the most out of your juice cleanse and returning to a normal diet.
- When to avoid juice cleanses and how you should approach your exercise regimen.
- The many benefits of consuming organic and grass-fed bone broth.
Tweetables:
“Detox basically means a planned cut back on toxins with a focus to improve our health and general well-being.” — Dr. Minni Malhotra [0:00:46]
“Water fasting has been one of the greatest healing techniques in history and continues to be today.” — Dr. Minni Malhotra [0:02:38]
“Recent studies at the University of California Berkeley stated that a three-day water fast resets your immune system by activating the stem cells and enables you to perform at the optimal levels.” — Dr. Minni Malhotra [0:03:18]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
A plethora of conditions, from obesity to anxiety, appear to be linked to the microbes inside our gut. In today’s episode, Dr. Minni Malhotra explains why the microbiome is such a hot topic of research. The human body, both inside and out, is covered with microbiomes. The bulk of them are in the intestinal walls, or in your gut lining. Recent research has shown that there is a relationship between the microbiome and the body, and illustrates the ways in which in this relationship impacts the immune system. Although this research is still in the early stages, some researchers and clinicians believe that microbiome could become a cornerstone for autoimmune disease treatment, diabetes, obesity, and heart disease. Tune in to find out more about the link between our gut microbiome and obesity, explained by Dr. Minni Malhtora as she shares a number of study results.
Key Points From This Episode:
- The microbiota are implicated in almost all chronic conditions, including autoimmune disease.
- The accumulation of these microbes are perceived as pathogens, leading to inflammation.
- There are circumstances in which our microbiome can change profoundly, like pregnancy.
- During childhood, the gut microbiome is influenced by a number of environmental factors.
- This line of research points towards treatments and therapies directed at the microbiome.
- Therapeutic probiotics, which contain spores of healthy bacteria, may be used as a treatment for a wide variety of autoimmune conditions.
- The gut microbiota can exert immune-modulatory effects, particularly antigen-specific T-cells.
- Probiotic treatments may impact the immune system by influencing activity of cells in the gut.
- A breach of intestinal barriers and the translocation of gut bacteria to other organs may trigger an autoimmune response like inflammation.
- High-fat diets of animal-based foods can dramatically shift the structure of the microbiome.
- Studies have shown that the intestinal microbiome composition is strongly influenced by diet.
- A high-fat, high-sugar diet has been proven to diminish health gut bacteria in mammals.
- The association between gut microbiome and obesity – Dr. Minni shares some studies.
Tweetables:
“The microbiota is implicated in almost every chronic condition, including autoimmune condition. An imbalance among the gut microbiota may drive inflammatory conditions, such as obesity, diabetes, inflammatory bowel disease, colorectal cancer, and also lower the immune system or immune health in the elderly, as well as endocrine or hormonal imbalances.” — Dr. Minni Malhotra [0:01:36]
“It has been shown in research that probiotic treatments may impact the immune system by influencing activity of cells in the gut. One study found that a 4-strain probiotic is capable of modifying immune response in vitro, by enhancing colonic butyrate production in cells from healthy humans.” — Dr. Minni Malhotra [0:05:40]
“Diet plays a big role. Of course, there is probiotics, prebiotics, but if you’re not eating healthy, if your diet is full of fats and you have less vegetables and plant-based products, it can actually alter your microbiome, which can lead to inflammation and affect not only just obesity, but your hormone imbalance, all those things.” — Dr. Minni Malhotra [0:12:40]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
PubMed
The Gut Microbiome and Its Role in Obesity
The accumulation of toxins in the body starts at birth and is linked with hormonal imbalance, impaired immune function, nutritional deficiency, and an inefficient metabolism. The words ‘cleanse’, ‘detox’, and ‘intermittent fasting’ have become buzzwords in today’s health and wellness-focused culture and, in this episode, Dr. Minni Malhotra addresses fasting and whether or not it can actually help you rid your body of these accumulated toxins. A lot of people think that going on a juice cleanse, taking a colon cleanse, or just taking an over-the-counter product to detox will help them rid their bodies of toxins, while also supporting all of their organs. However, if even one organ is not functioning well, you will experience the ill effects of retaining toxins, like inflammation, disease production, hormonal imbalance, and many other health concerns, so it’s really important to educate yourself about detoxing, and understand how to do it in a holistic manner. Tune in today to find out more!
Key Points From This Episode:
- There are a lot of misconceptions about a detox, and people take it too lightly.
- The five major organs of detoxification are the liver, gut, kidneys, lungs, and skin
- If one organ isn’t functioning well, the detox process will have adverse effects on your body.
- Toxins need to be converted to water soluble compounds and expelled.
- The liver is the most important organ for detoxification, which is a two-step process.
- Enzymes in the liver can be affected by genetic mutation, resulting in toxic compounds being broken down slower or faster.
- Many over-the-counter detox products don’t take different genetic configurations into account.
- Dr. Minni explains the six phase two conjugation pathways: sulfation, glucuronidation, glutathione conjugation, acetylation, and methylation.
- When we lose weight, we tend to lose fat, which means these toxins in our fat are released.
- Dr. Minni advises that you know the status of your detoxification pathways before fasting.
- She also recommends going slow or going through process of elimination first.
- Adding certain foods can also be beneficial, like eating more vegetables or fermented foods.
Tweetables:
“Majority of the toxins that accumulate without getting out of your body are fat soluble compounds. In order for these toxins to be safely and efficiently removed from the body, they need to be transformed, or they need to be changed, because fat soluble compounds cannot go out of your body. They have to be converted into water soluble compounds and then you get rid of it through your bile, that is your gallbladder, your liver.” — Dr. Minni Malhotra [0:01:38]
“While it is okay to do some kind of detox, but if you don't know the status of your detoxification pathways, it can actually be more harmful than of benefit.” — Dr. Minni Malhotra [0:09:23]
“When you start a fasting regime, I would advise, if you don't know your status of your detoxification pathways, because there are tests which will tell you. If you don't, then what I would suggest is to go very slow. While it can help you detoxify, it may also cause the opposite that when you're detoxifying, it can cause you more harm.” — Dr. Minni Malhotra [0:11:44]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Polycystic ovarian syndrome creates hormonal imbalances in thyroid hormones as well as cortisol, estrogen, progesterone, testosterone, and insulin. Thankfully, many of these imbalances can be corrected by making different lifestyle choices relating to diet, sleep, exercise, and more. In this episode, you will hear some of Dr. Minni’s wisdom from the world of functional medicine that can be used to correct such hormonal imbalances caused by PCOS. A common theme from today’s show and an approach that helps to correct imbalances in almost all the hormones spoken of is the adoption of a Paleolithic diet. That means eating more fruits, vegetables, fish, eggs, poultry, and meat. Other lifestyle choices Dr. Minni talks about that change depending on the hormone include getting more sunlight, sleep, and exercise, trying to reduce stress whenever possible, and avoiding certain food groups too! Make sure you tune in today so you can learn how to crush your hormonal imbalances caused by PCOS!
Key Points From This Episode:
- Hormonal imbalances caused by PCOS which have knock-on effects on other hormones.
- The number of hormones we have, their function, and the need for them to stay in balance.
- Connections between diet and hormones: You can eat to balance your hormones.
- Diet, sleep, and lifestyle advice for those who have hypothyroidism from PCOS.
- What to eat when you are insulin resistant, and the value of an increase in exercise.
- The importance of having healthy cortisol for keeping stress levels low.
- How to increase cortisol by getting sunlight, sleeping right, a Paleolithic diet, and reducing stress.
- The building blocks of cholesterol synthesis and the benefits of cholesterol for cortisol.
- Keeping estrogen and progesterone balanced with calories, a Paleolithic diet, and more.
- The effects of obesity, caffeine, and food that mimics the effects of estrogen on women.
- Keeping protein levels healthy with a Paleolithic diet and ghee, and what to avoid.
Tweetables:
“There are a lot of hormonal imbalances in polycystic ovarian syndrome, which further lead to hormonal imbalances.” — Dr. Minni Malhotra [0:00:36]
“So as you can see that most of these hormones are supported by eating a Paleolithic diet, but specific hormones have specific needs.” — Dr. Minni Malhotra [0:12:11]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Anchor Wellness Center
The toxins that we encounter every day can have extremely harmful effects on our health and body. However, toxins are not something that we can avoid completely, as we are born with toxicity in our bodies and they are too common to buffer ourselves from in normal life. Thus we need to find the best ways to eliminate these harmful presences as much as possible. Toxins can disrupt the endocrine system, creating hormone imbalances and a multitude of persistent issues for us in the long term. In this episode, Dr. Minni runs through a number of the common groups of toxins that we are exposed to and talks about where they are often found. Following that, some simple practices for better elimination are considered, from diet and water intake to avoiding dairy and getting better sleep. These measures are guaranteed to give your system a boost, so make sure to listen in with us today!
Key Points From This Episode:
- The toxins that surround us from the time we are born and accumulate during our lives.
- Digestion's role in the elimination of toxins — a few different ways this occurs.
- The ubiquity of obesogenic Bisphenol A (BPA) in bottles, cans, and papers.
- Phthalate compounds used in the production of plastics, care and cleaning products, and more!
- The industrial production and usage of dioxin and its harmful effects on multiple areas of health.
- The embedded nature of pesticides in the modern world — inside the human body and beyond!
- Poisoning that can occur as a result of contact with toxic metals and preventative measures.
- Increasing the level of antioxidants in the body, better diet, water intake, sleep, and exercise!
- Preparation for detoxification and allowing the body to safely get rid of toxins.
Tweetables:
“When a baby is born, it has more than 250 toxins that can be detected in the umbilical cord.” — Dr. Minni Malhotra [0:00:48]
“It is important for us to understand the principles upon which a number of popular detoxification protocols are founded.” — Dr. Minni Malhotra. [0:02:10]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra Email
Anchor Wellness Center on YouTube
World Health Organization
Environmental Working Group
As healthcare continues to evolve, more people are gaining an interest in functional medicine, which is gradually increasing in popularity thanks to a more health-conscious population. In today’s episode, Dr. Minni Malhotra talks about where conventional medicine can go wrong, and why she has taken the journey from conventional medicine to functional medicine, which focuses on the root cause of an issue, creating a lifestyle of health and vibrance for her patients, and producing more positive results. In this episode, Dr. Minni shares six points where conventional medicine can go wrong and explains the methods she uses that have helped thousands of patients get their health back and regain control of their lives. Tune in today!
Key Points From This Episode:
- Dr. Minni tells a story about a friend who was on numerous prescription drugs, but still considered himself healthy.
- Medications also have side effects that can cause other diseases and health concerns.
- Six points where medicine can go wrong: When it adopts a one-size-fits-all solution.
- Functional medicine is more evidence-based, where an individual is treated as a whole.
- Order the right tests – a combination of conventional and functional medicine may be needed.
- Treat the cause, not the symptom – Dr. Minni uses the COPE model to treat patients.
- Ordering your labs with drugs – prescription medications alter results, but aren’t the cure.
- Address the body as a whole – functional medicine doesn’t divide the body into organs.
- A systematic approach or methodology is required to get results for chronic health issues.
- COPE stands for cellular detoxification, optimization of hormones, performance nutrition, and enhance mind mastery.
Tweetables:
“I understand conventional medicine is really great to understand the disease. But when it comes to resolving or reversing the disease, it doesn't give you a solution for that.” — Dr. Minni Malholtra [0:02:30]
“To understand functional medicine, to get deeper into your body, to take an approach where you will create a lifestyle that will create vibrant health, create an environment for your body to self-heal. That is what you really want if you want that or you’re committed to that kind of thinking.” — Dr. Minni Malholtra [0:05:19]
“At Anchor Wellness Center, we use the COPE, Dr. Minni's methodology, which is COPE: cellular detoxification, optimization of hormones, performance nutrition, and enhance mind mastery, which has helped thousands of our patients get their health back.” — Dr. Minni Malholtra [0:12:50]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
“Why me?” It’s a question that people living with polycystic ovarian syndrome often ask. This feeling of hopelessness is often felt most strongly when you do everything right but something goes wrong — like eating healthily and still experiencing weight fluctuations. Today host Dr. Minni Malhotra shares how she overcame her ‘victims mentality’ through the practice of self-love. In her discussion, she highlights four key areas to develop on the path to self-love, revealing the power of gratitude, having faith, learning lessons from your situation, and knowing that the deepest part of you is always whole. Dr. Malhotra also presents practical steps to help foster personal growth and align your journey with the universe. You’ll hear which questions to ask yourself when faced with difficult situations and how your challenges can empower you. Tune in to hear more about how self-love can give you a more fulfilling relationship with the world around you.
Key Points From This Episode:
- Experiencing hopelessness due to the challenges of living with polycystic ovarian syndrome.
- Questioning the fairness of life when you suffer due to unjustifiable reasons.
- Hear the four key emotions that you can develop for better self-love.
- Our tendency to amplify the bad in our life while neglecting the good.
- Creating a list of everything that you are grateful for in life.
- Why you should never take any failures personally; it’s the universe, not you.
- Aligning your journey with the universe so that you can accept your reality.
- How setbacks can prove to be wonderful learning opportunities.
- The questions that you should ask yourself that lead to personal growth.
- Fears that our setbacks will come to define us and that our pain is permanent.
- Combining conventional medicine and mind mastering for a balanced healing approach.
Tweetables:
“The feeling of being singled out brings out our inner-demons. We wonder if we are good or lovable or balanced enough.” — Dr. Minni Malhotra [0:03:22]
“While we are quick to blame our circumstances, whenever we are in physical or emotional pain, we take many of the blessings for granted.” — Dr. Minni Malhotra [0:04:20]
“Aligning our journey with that of the universe not only allows us to better accept our current reality but also accelerates our personal growth and conscious living.” — Dr. Minni Malhotra [0:06:24]
“These setbacks are merely an experience of our senses and are limited in their ability to affect the deepest part of us. You are pure, whole, and complete.” — Dr. Minni Malhotra [0:08:22]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Friedrich Nietzsche
Arthur Ashe
Marcel Proust
Rumi
Energy medicine is gaining popularity, and on today’s show, Dr. Minni sheds light on this branch of alternative medicine. We hear about some energy medicine practices from yoga to Reiki that draw on time-honored traditions to heal the body. Dr. Minni explains how things like acupuncture can restore balance and harmony non-invasively. According to energy medicine thinking, blockages cause ailments or diseases, so by clearing these constrictions, you can heal yourself from illness. So, how can you use this for your PCOS? Dr. Minni expands on how her team uses energy medicine to clear their patients’ mental blocks and the astonishing results they have achieved. To hear more, tune in today!
Key Points From This Episode:
- Every part of our bodies emits energy!
- Some examples which prove that energy exists in the universe.
- Energy medicine including Reiki, yoga, and tai chi and the knowledge they draw on.
- Insights into how energy medicine works.
- Energy medicine is not associated with a particular religion, but many feel spiritual connections.
- The difference between veritable energy medicine and putative energy medicine.
- Polarity therapy and some of the conditions it’s said to cure.
- You can use energy medicine to heal yourself.
- The three-pronged approach Dr. Minni takes at Anchor Wellness.
Tweetables:
“You get waves from your brain, from your muscles, every part, every organ up your body actually emits energy.” — Dr. Minni Malhotra [0:01:19]
“Energy medicine actually recognizes energy as a vital, living, moving force that determines much more about health and happiness.” — Dr. Minni Malhotra [0:03:25]
“While there may not be a lot of scientific evidence behind all of this energy medicine or there may not be a lot of research that has been done or there are many people who are actually trying to discourage people when you yourself can feel a kind of negative energy in a room or with someone you interact with, you can understand that this energy really exists.” — Dr. Minni Malhotra [0:08:41]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Issseem
National Center for Complementary and Integrative Health
American Polarity Therapy Association
Randolph Stone
American Cancer Society
When embarking on a transformational healing journey, it is important to be aware of all of the options that you have available. In today’s episode, Dr. Minni sheds light on peptide therapy, one of the most effective methods of treatment for a variety of conditions. We first hear about Dr. Minni’s approach to medicine and how her own struggles with PCOS led her down a path of discovery, where she found functional medicine. We then hear about how peptide therapy works, its specific nature, and why it’s so well-tolerated by the body. After this, Dr. Minni walks us through some of the peptide therapy treatments available, including AOD-9604, Bremelanotide, Cerebrolysin, and Delta Sleep Inducing Peptide, and the conditions they are used to treat. As an exciting potential treatment to help you overcome whatever disease you are suffering from, peptide therapy is certainly worth learning more about. Be sure to tune in today!
Key Points From This Episode:
- Hear how Dr. Minni found functional medicine after struggling with her own PCOS.
- The power of the mind and the role it plays in healing.
- Dr. Minni’s three-pronged transformational healing approach.
- An overview of peptide therapy and how it works to help your body heal.
- Why the highly specific nature of the peptides makes them so effective in treatments.
- Some of the conditions that peptide therapy can be used to treat.
- Learn more about the various peptide therapy options that are available.
Tweetables:
“There are so many new cutting-edge treatments that are available these days that can help you not only with your health, but also prevention of diseases.” — Dr. Minni Malhotra [0:00:59]
“Peptide therapy is an exciting cutting-edge medical science that uses specific amino sequences called as peptides.” — Dr. Minni Malhotra [0:03:18]
“If you’re looking to get that cutting-edge method, or the science and heal your body, whether it’s a hormone, whether it’s a neurotransmitter, whether it is to reduce stress, or to boost your immune system, we have it all these days and it is so easily available.” — Dr. Minni Malhotra [0:16:59]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
In this episode, Dr. Minni Malhotra tackles the topic of exposomes, explaining what they are and how they impact PCOS and a person’s health in general. But before Dr. Malhotra gets started, she shares a bit about what she and her team offer patients at the Anchor Wellness Center and how their functional medicine approach deals with health problems holistically. While conventional medicine still plays an important role in health care, conventional practitioners often neglect to ask important questions, dealing with the symptoms rather than the root causes of problems. Dr. Malhotra shares numerous examples of questions that healthcare providers should be asking their patients if they are to provide the best care, including those about in utero exposures. To learn more about the factors that may be affecting your health and PCOS in ways you never imagined, be sure to tune in for another educational episode!
Key Points From This Episode:
- Learn how Anchor Wellness Center and Dr. Minni Malhotra can help you.
- The uses and limitations of conventional medicine and the role of functional medicine.
- A word of encouragement about your ability to transform your health.
- Hear what an exposome is and how it impacts your PCOS and other health conditions.
- The three domains of exposomes: Internal, specific external, and general external.
- The importance for physicians to know their patient holistically.
- Understanding the various factors that impact a patient, even from their time in the womb.
- Hear about the LivingMatrix form and how it facilitates treatment in functional medicine.
- Examples of the kinds of questions that may be asked to make an accurate diagnosis.
Tweetables:
“At Anchor Wellness Center, we work with patients all over the country and even outside the country with this unique method of combining conventional medicine, functional medicine, and mind mastery to heal and give people the power to take control of their health.” — Dr. Minni Malhotra [0:02:27]
“After going through this detailed history, which we do in our functional medicine approach, it is so easy to pinpoint and find out what the patient actually requires and that makes it customized, personalized to that individual.” — Dr. Minni Malhotra [0:13:21]
Links Mentioned in Today’s Episode:
PubMed
The Institute for Functional Medicine
Anchor Wellness Center
Dr. Minni Malhotra Email
There is not much known about the relationship between polycystic ovarian syndrome and breastfeeding, despite the role the condition can play in fertility struggles. In today’s episode, Dr. Minni sheds light on her hypothesis about the link between breastfeeding and PCOS based on PubMed study findings. We also hear about why breastfeeding is important for both the baby and the mother, and how women who have fallen pregnant can ensure their hormones stay balanced. Finally, Dr. Minni offers some advice for working mothers who want to maintain a breastfeeding schedule. To hear this and more, tune in today!
Key Points From This Episode:
- The growing body of evidence that shows the link between PCOS and pregnancy complications.
- Findings on the PubMed database about pre-eclamptic women who breastfed.
- The hypothesis that elevated DHEAS levels interferes with lactation.
- The importance of establishing breastfeeding early on to ensure it occurs long-term.
- A problem with current breastfeeding studies — They are epidemiologic, not interventional.
- After pregnancy, continue to monitor your insulin and DHEAS levels.
- Some of the benefits of breastfeeding.
- For working mothers, it can be hard to maintain a breastfeeding schedule, but it is possible.
Tweetables:
“Little is known about the polycystic ovarian syndrome and breastfeeding and in spite of the reduced fertility in this condition, most women become pregnant and give birth. It’s not recognized as a factor that would potentially influence breastfeeding ability.” — Dr. Minni Malhotra [0:00:59]
“The ability to breastfeed depends on the endocrine stimulation, hormonal stimulation of the mammary glands preparing it for milk production and through a signal to initiate milk secretion after birth or in the post-partum period.” — Dr. Minni Malhotra [0:02:20]
“So, the main thing is actually once you get pregnant, you have to realize that you have normalized or you have at least optimized some of your hormones that made it possible for you to get pregnant. So, after pregnancy, if you reap the positive attitude and you continue the attempt to keep on breastfeeding, that is more important.” — Dr. Minni Malhotra [0:06:26]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra Email
PubMed
In today’s show, Dr. Minni addresses a listener who has recently experienced bloating by exploring a study on intestinal microbiota as well as diving into the five Rs of functional medicine. As Dr. Minni explains, the findings of the study show connections between gut health, insulin resistance, and PCOS, while also exploring the effects of natural foods for maintaining the right intestinal microbiota. This all fits into functional medicine’s approach to treatment, an approach used by Dr. Minni herself, and our host proceeds to expand what each of the five R's stand for and how they can play a role in restoring gut health.
Key Points From This Episode:
- The aim of today’s show: To answer a question about why a listener feels bloated.
- A study investigating the effects of natural products on insulin resistance and what this means for PCOS.
- The need for more clinical trials investigating how natural products can affect gut bacteria.
- What current studies focus on and how future ones could be more focused on metabolites.
- That metabolite could play a role in the prevention and management of insulin resistance.
- The role GI tract problems can play in many conditions that seem unrelated to gut health.
- The five Rs of functional medicine: Remove, replace, re-inoculate, repair, and rebalance.
- How the five Rs of functional medicine can dramatically improve symptoms of many conditions.
- ‘Removing’ things that negatively affect the environment of your gut health.
- ‘Replacing’ digestive secretions that are required for proper digestion.
- ‘Re-inoculate’ by helping the beneficial bacteria to flourish by ingesting probiotic foods.
- How probiotics and prebiotics work and where to find good sources for both.
- Helping the lining of your gastrointestinal tract ‘repair’ by itself by supplying key nutrients.
- ‘Rebalancing’ by paying attention to lifestyle choices like sleep, exercise, and stress.
- The need to see a doctor who will investigate the root of bloating, not just treat symptoms.
- Many different causes for bloating which would all require different treatment approaches.
Tweetables:
“Several natural products possess prebiotic effects, like fruits, vegetables, and medicinal plants, and have been shown to ameliorate PCOS by modulating the gut bacteria composition and abundance.” — Dr. Minni Malhotra [0:02:34]
“The metabolism of natural products and the bioactive components by gut bacteria should be widely studied in future for prevention and management of Polycystic Ovarian Syndrome.” — Dr. Minni Malhotra [0:04:10]
“Fermented foods like yogurt, miso, and tempeh are good sources of probiotics.” — Dr. Minni Malhotra [0:06:30]
“See a functional medicine specialist who can help you, can guide you, and use the 5R program.” — Dr. Minni Malhotra [0:08:34]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra Email
'Exploration of the Relationship Between Gut Microbiota and Polycystic Ovary Syndrome (PCOS): a Review'
For many women who suffer from PCOS, bloating is a concern, and in today’s episode, Dr. Minni discusses this possible link. She unpacks some of the results from a study that looked at gut bacteria and polycystic ovarian syndrome. We learn that while PCOS may affect the digestive system, there are several other potential contributing factors like diet, stress, or an underlying illness. Dr. Minni walks us through functional medicine’s 5Rs: remove, replace, re-inoculate, repair, and rebalance, and how each of these steps can be used to treat digestive health problems. Remember, to manage any health issue, you have to treat the problem and not the symptoms, so find a health practitioner who understands this. Be sure to tune in today!
Key Points From This Episode:
- Key findings of a study on the relationship between gut bacteria, insulin resistance, and PCOS.
- How natural products with prebiotic effects ameliorate PCOS.
- Why the metabolism of natural products and the effects on gut bacteria should be more widely studied.
- Some underlying conditions a poorly functioning digestive system could be a symptom of.
- An overview of functional medicine’s 5R approach to chronic disease.
- The role of prebiotics and probiotics in a healthy digestive system.
- Find a functional medicine practitioner who will unearth the root of your bloating.
Tweetables:
“Clinical trials have further confirmed that several natural products are effective in preventing and treating polycystic ovarian syndrome with the regulation of gut bacteria as one of the main potential mechanisms.” — Dr. Malhotra [0:03:00]
“The metabolism of natural products and their bioactive components by gut bacteria should be widely studied in future for prevention and management of polycystic ovarian syndrome.” — Dr. Malhotra [0:09:19]
“I usually treat the gut first before I do anything else.” — Dr. Malhotra [0:08:41]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
PubMed
For many women who suffer from PCOS, getting pregnant is a concern, but what happens to your PCOS after pregnancy? In today’s episode, Dr. Minni Malhotra discusses the link between pregnancy and PCOS and what could happen after birth. She sheds light on a LIPCOS study that sought to uncover the influence pregnancy has on PCOS. While the sample size was small, it highlighted the fact that women who had been pregnant had better hormonal balances after birth than those who had not had children. This is a positive sign, and women with PCOS who fall pregnant must be strategic about how they manage the condition post-birth. Dr. Minni shares some vital lifestyle changes necessary to keep PCOS in check, including diet alterations, stress management techniques, and detoxifying practices. Don’t miss out!
Key Points From This Episode:
- A look at the LIPCOS study investigating the link between PCOS and pregnancy and the key findings from it.
- Hear why PCOS will never go away completely after pregnancy.
- It all starts with lowering our insulin resistance if we want to get our PCOS under control.
- Why many women who suffer from PCOS have difficulty getting pregnant.
- Some important lifestyle changes to make to manage your PCOS.
Tweetables:
“The impact of pregnancy and parenthood on the long-term cause of polycystic ovarian syndrome is still not known.” — Dr. Malhotra [0:00:59]
“Immediately after your pregnancy, if you start addressing all of these things in a systematic manner, you will have more success in keeping your PCOS under control.” — Dr. Malhotra [0:07:41]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
PubMed
Do Pregnancy and Parenthood Affect the Course of PCO Syndrome? Initial Results from the LIPCOS Study
Today Dr. Minni Malhotra answers a question from Sue about why she is breaking out, starting with an explanation of the root cause of the problem. Due to the complications of elevated hormone levels, the sweat glands of women with PCOS can more easily become blocked, which causes acne and breakouts. That is why dermatological issues such as acne, in addition to hair loss and unwanted hair growth, are some of the most common side-effects of PCOS. But once insulin, cortisol, estrogen, progesterone, and testosterone levels are adequately regulated, these symptoms should begin to improve, and the most holistic way of achieving this is by a healthy lifestyle and following an insulin-lowering meal plan. If you want to learn more about PCOS and breakouts, be sure to tune in!
Key Points From This Episode:
- PCOS is typically characterized by elevated levels of androgen and insulin.
- What PCOS patients can expect in terms of the side-effects of elevated hormone levels.
- How the clinical definition of PCOS has changed over the years.
- Dermatological features such as hair loss and acne can be early indicators of PCOS.
- Learn how sweat glands can have a different impact on different parts of the body.
- Keeping in mind that PCOS-related acne is different from acne vulgaris associated with adolescence.
- Why blockage often occurs in the sweat glands of women with PCOS.
- The hormones that need to be correctly balanced to adequately address the problem of endocrine imbalance.
- The role of a healthy lifestyle and insulin-lowering food plan in managing the symptoms of PCOS.
- Breakouts and acne can also be caused by food sensitivities and other problems in your gut.
Tweetables:
“These dermatological features provide early clinical clues. So, when you are younger, these are the clues that can provide recognition to PCOS and treatment of this cutaneous condition and may improve your quality of life.” — Dr. Minni Malhotra [0:02:32]
“Acne is one of the cutaneous or the skin conditions of PCOS but it is important to differentiate from acne vulgaris, which affects almost 80% of adolescents.” — Dr. Minni Malhotra [0:03:27]
“Another key to this is gut health. Gut health is really important, so when you are breaking out, it could also be due to certain food sensitivities.” — Dr. Minni Malhotra [0:09:02]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Dr. Minni Malhotra Email
Polycystic ovary syndrome (PCOS) is a common hormone disorder that can cause a range of symptoms, including hirsutism, which is excess facial and body hair, but it can also result in hair loss in some cases. Today, Dr. Minni Malhotra is answering this question from Katie: Why does polycystic ovarian syndrome cause hair loss? Dr. Malhotra goes through some of the causes of PCOS, recognized as the most common endocrine disorder in women of a reproductive age around the world, and addresses female pattern hair loss versus hair loss due to hyperandrogenism, which is the case for those with PCOS. She talks about symptoms, treatments, and coping mechanisms, and offers a range of things that you can do to lower androgens, decrease testosterone levels, and reduce insulin resistance, using the seven pillar approach. Tune in to find out more!
Key Points From This Episode:
- Female pattern hair loss versus androgenetic alopecia – find out what type of hair loss it is.
- Some of the treatments for hair loss due to hyperandrogenism.
- Hair loss can cause psychological distress in women, because it is essential to socially accepted ides of femininity, beauty, and sexuality.
- Coping mechanisms that women adopt – compensation, concealment, and reassurance.
- Solutions to lower androgens, and reduce testosterone and insulin resistance are important.
- Diet helps manage high insulin levels – add foods rich in phytonutrients and antioxidants.
- The seven pillar approach: nutrition, fitness, stress management, detoxification, hormone optimization, immune health and gut health
- Managing stress is key, and introducing meditation, breathing exercises, and yoga can help.
- Having PCOS makes you more prone to developing diabetes and high blood pressure.
- Increased fiber in your diet will bind to testosterone and remove it from your system.
- Taking multivitamins, probiotics, vitamin D, chromium, and magnesium will help to improve insulin resistance.
Tweetables:
“Women’s hair is essential to femininity, beauty, and sexuality. Hair loss can be distressing for males, but it’s a social acceptance and understanding this phenomenon actually allows normal psychological function but, in contrast, female pattern hair loss is not expected and less understood by society, generating feelings of confusion, distress for women.” — Dr. Minni Malhotra [0:03:03]
“If you are looking for a quick fix, then yes, sometimes prescriptions can give you a quick fix but, unless you correct your underlying hormonal imbalance, you’re not going to get the results that you desire.” — Dr. Minni Malhotra [0:07:14]
“Yes, you could have a genetic predisposition to get polycystic ovarian syndrome, but you still have the ability to actually change your health, using the functional medicine approach.” — Dr. Minni Malhotra [0:08:29]
Links Mentioned in Today’s Episode:
American Association of Clinical Endocrinologists
Androgen Excess and PCOS Society
Anchor Wellness Center
Dr. Minni Malhotra Email
In this episode, Dr. Malhotra explains why PCOS causes hair loss, giving listeners an explanation of how an excess of androgen—a male hormone—can result in this problem. While there may be other causes of hair loss, androgenic alopecia might present differently on the scalp with the hairline remaining intact. Dr. Malhotra advises on what normal hair loss looks like and provides haircare tips, from shampooing and drying to using accessories in a way that does not damage the hair. She also offers suggestions for conventional medical treatments while advocating for a functional medicine approach that deals with PCOS and its symptoms holistically.
Key Points From This Episode:
- Androgen excess is one of the leading causes of hair loss in women with PCOS.
- The hormone changes caused by menopause and thyroid disease can also lead to hair loss.
- What androgenic hair loss typically looks like on the scalp.
- The prevalence of androgenic alopecia in women with polycystic ovarian syndrome.
- Genetics factors and other disorders that could be the cause.
- The normal range of daily hair loss and when a woman might start to notice it.
- Haircare guidelines from Philip Kingsley’s Hair: An Owner’s Handbook.
- Insights into the use and limitations of medical treatments for androgen and genetic alopecia.
- The role that nutrition and lifestyle play in managing PCOS and the symptom of hair loss.
- Suggestions for the kind of exercises that will help to reduce insulin resistance.
Tweetables:
“The incidence of androgenic alopecia and polycystic ovarian syndrome is not clearly defined but several reports have shown a prevalence of about 40 to 70%.” — Dr. Minni Malhotra [0:02:30]
“Medical management of hair loss is much more difficult because the drugs and the options are most successful in slowing the progression of androgenic alopecia but doesn’t actually reverse it.” — Dr. Minni Malhotra [0:07:02]
Links Mentioned in Today’s Episode:
Philip Kingsley
Hair: An Owner’s Handbook
Anchor Wellness
Dr. Minni Malhotra Email
Today Dr. Malhotra responds to a listener’s question about whether polycystic ovarian syndrome can cause cancer. Theoretically speaking, there might be a link between PCOS and certain types of cancer such as breast, ovarian, and endometrial cancer, but much more research is needed to establish a conclusive relationship. The causes and side-effects of PCOS are diverse and complex, and it is not yet clear which factors can be linked to an increased risk for cancer. From a functional medicine perspective, however, there is a great deal that can be done to not only mitigate the symptoms of PCOS but also reduce the impact of long-term side effects and the risk of developing cancer. Tune in to learn more from Dr. Minni Malhotra!
Key Points From This Episode:
- A list of the most common known long-term effects of PCOS.
- The link between PCOS and breast and ovarian cancers remains inconclusive.
- What studies are revealing about the relationship between PCOS and endometrial cancer.
- Factors that increase the risk of endometrial cancer and their relation to PCOS.
- Dr. Malhotra talks about women who might be a higher risk of developing ovarian cancer.
- The need for more research into the complexity of PCOS and its connection to cancer.
- Functional medicine approaches to reducing anovulation and hormonal balance.
- Learn about dietary interventions and intermittent fasting for reducing insulin resistance.
- How estrogen, progesterone, and androgen levels can be adjusted by the foods you eat.
Tweetables:
“Polycystic ovarian syndrome increases the risk of some types of cancer. For instance, some research has shown that the risk of cancer of the endometrium, the inside lining of the uterus, may be higher in women with polycystic ovarian syndrome than it is for women without PCOS.” — Dr. Minni Malhotra [0:01:26]
“When you reduce insulin resistance it can actually reduce anovulation. It can reduce your estrogen and it can boost your progesterone and it can also lower your testosterone.” — Dr. Minni Malhotra [0:06:45]
Links Mentioned in Today’s Episode:
Anchor Wellness
Dr. Minni Malhotra Email
PCOS is a hormonal disorder that interferes with the female reproductive system, and naturally, women who suffer from the condition have concerns about being able to get pregnant. In today’s episode, Dr. Minni Malhotra addresses this common worry with some actionable advice on how to manage PCOS naturally and increase your chances of getting pregnant. The first, most important step is to check in with your mental health. Of course, not being able to fall pregnant is stressful, but the negative effects of stress put enormous strain on the body. We learn more about how meditation, breath-work, and counseling can help with stress management and reduction. We also hear about other lifestyle modifications that can help with PCOS, including dietary changes, the correct exercise regimen, and getting the right amount of sleep. If you’ve ever been worried about conceiving due to PCOS, this show will help quell your doubts. Be sure to tune in today!
Key Points From This Episode:
- How doubt causes fear, which is negative energy, and the toxic effects this has on the body.
- Why checking in with your mental health is the most important first step in getting pregnant.
- Hear more about some de-stressing techniques like meditation, breath-work, and counseling.
- The importance of finding a diet that works for your body and the benefits of intermittent fasting.
- How intense exercise can be detrimental to your health and opting for low-impact workouts instead.
- Being in a healthy weight range and having small, attainable goals to get there.
- Stay vigilant about Xenoestrogens and ways to detox naturally.
- The role that sleep plays in healing your body, relaxation, and overall well-being.
Tweetables:
“When you doubt yourself, you actually put your mind or yourself in a fear mode. Your reptilian part of the brain actually puts you in the survival mechanism of staying in that fear and that fear is also a negative energy.” — Dr. Minni Malhotra [0:02:01]
“Mental health should be over anything else because when you actually have transformed your inside, your outside also will transform.” — Dr. Minni Malhotra [0:05:19]
Links Mentioned in Today’s Episode:
International evidence-based guideline for the assessment and management of polycystic ovary syndrome
Headspace
Calm
Anchor Wellness
Dr. Minni Malhotra Email
In this episode, Dr. Minni Malhotra explains why elevated anti-müllerian hormone (AMH) levels cause infertility, getting into the biochemical processes that make pregnancy unlikely. AMH not only causes insulin resistance but it also prevents ovulation, which is why PCOS patients with high AMH often struggle with anovulation or oligoovulation. In traditional medicine, women with elevated AMH have been treated somewhat successfully with higher doses of medication, but if you are interested in a more natural alternative, Dr. Minni shares the seven-pillar approach of functional medicine that addresses the problem more holistically. Because, as we know, it is not only about what happens in your body – it has a lot to with your lifestyle and mental health as well. Tune in to learn more!
Key Points From This Episode:
- How high levels of anti-müllerian hormone causes insulin resistance and prevents ovulation.
- Learn more about AMH and where it comes from.
- AMH can also be used to predict the likely outcome of assisted reproduction.
- Why a high volume of follicles in the ovaries can be problematic for ovulation.
- How high levels of AMH impact on the aromatase activity in the cells of the ovary.
- Women with higher AMH levels require higher doses of medication to ovulate.
- An overview of the seven-pillar functional medicine approach to lowering AMH.
- Hear about the process of detoxification and hormone balancing.
- Suggestions for lowering your stress, synchronizing your body, and healing your PCOS.
Tweetables:
“When you have high anti-müllerian hormone levels, it reduces aromatase activity, so it causes insulin resistance and it also reduces the sensitivity of the follicles to FSH, which is very important for those follicles to develop into an ovum and have ovulation.” — Dr. Minni Malhotra [0:01:12]
“When you have a large number of follicles and the follicle is in excess of what is normal and they increase this AMH or anti-müllerian hormone, and this in turn actually prevents ovulation in many ways.” — Dr. Minni Malhotra [0:04:23]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
The nature of PCOS is that there is not one single feature that characterizes the condition. Menstrual disturbance is a potential symptom, and today’s episode delves into anti-Müllerian hormone testing, how it can be used to diagnose PCOS along with the implications it has for the prognosis. Dr. Minni discusses some of the key results from an NIH study done on the AMH and explains the relationship to PCOS. We also learn about some of the advantages of this test, like its non-invasive nature and the fact it can be done at any stage of the menstrual cycle. While this test is not a conclusive diagnosis of PCOS, because it can show underlying causes of menstrual irregularities, it’s possible to use natural interventions rather than conventional medicine ones. We round the show off by discussing some of these strategies along with getting a preview of next week’s episode. Be sure to tune in today!
Key Points From This Episode:
- PCOS is the leading cause of anovulatory infertility, which means you don’t ovulate.
- PCOS has a spectrum of symptoms and there is no single feature that is characteristic of a diagnosis.
- Find out some of the key findings of an NIH study done on the anti-Müllerian hormone.
- Learn more about what the anti-Müllerian hormone is and how it’s produced.
- Some of the advantages of testing for the anti-Müllerian hormone over other potential PCOS markers.
- Learn what menstrual disturbance is, contributing factors, and natural treatment strategies.
Tweetables:
“What is this anti-Müllerian hormone and how is it produced? It is actually a member of the transforming growth factor-beta, so it’s one of the growth factors that is produced by our bodies’ member of that and is produced by growing ovarian antral follicles.” — Dr. Minni Malhotra [0:03:59]
“Remember that conventional medicine cannot be all thrown out of the window. You have to use the good parts of conventional medicine to actually make it work for you.” — Dr. Minni Malhotra [0:06:15]
“The AMH or anti-Müllerian hormone is a strong predictor for menstrual disturbance due to polycystic ovarian syndrome, and the risk of menstrual disturbance was increased with the degree of elevation of anti-Müllerian hormone.” — Dr. Minni Malhotra [0:07:05]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra Email
Anchor Wellness Center
National Institutes of Health
It's natural to feel stuck and weighed down by negative self-talk when suffering from PCOS. While it is a very difficult condition to live with, bad thoughts are simply adding to the pain you may already feel. In today’s episode, Dr. Malhorta discusses the power of thoughts and the role they play framing your worldview. It's not that thinking is a problem itself, but rather the way that you think. If you choose to focus on the negative, then everything will appear that way. Dr. Malhorta walks us through Jim Fortin, her transformational coach’s master thought formula, and the three thought levels he describes. We learn that most of us are not living consciously. Rather, we are operating on autopilot, getting carried away with our thoughts, and believing the stories we tell ourselves. Dr. Malhorta gives us some actionable advice on how to let go of bad thoughts and create good ones instead. Remember, you are the thinker of your thoughts, and you have more power over them than you might realize. Be sure to tune in today!
Key Points From This Episode:
- Problems are not from thinking itself, but because of the way that you think.
- You can’t get unstuck using the same thinking that caused a problem in the first place.
- Learn about the three levels of thought in Jim Fortin’s master thought formula.
- The importance of understanding our interconnectivity as human beings.
- Why being stuck at the thought level is the lowest level of being.
- Find out what Dr. Malhorta means by transcending from horizontal to vertical thinking.
- You are the thinker of the thoughts, which means you have the power to change them.
- How changing the level from which you are looking at things gives you clarity.
- Some caveats that come with changing your thoughts and reframing situations.
Tweetables:
“For you to solve the problem or your challenges or your limitations or fears or your worries, you must go to a different level of thinking than the level of thinking that you created that problem.” — Dr. Minni Malhorta [0:02:23]
“When you have a thought, all those thoughts are created by you in your brain. So, you have to say, ‘I am a thinker of this thoughts and as a thinker of thoughts I can change any of those thoughts by choosing to think differently.’” — Dr. Minni Malhorta [0:09:27]
“If you can choose any thought that you want, why do you want to think about the bad thoughts?” — Dr. Minni Malhorta [0:11:57]
“You do not see the world as it is. You see the world as you think it is.” — Dr. Minni Malhorta [0:14:11]
Links Mentioned in Today’s Episode:
Dr. Minni Malhorta on LinkedIn
Dr. Minni Malhorta’s Email
Anchor Wellness Center
Jim Fortin
The Jim Fortin Podcast
For today’s episode, Dr. Minni Malhotra moves away from the medical part of polycystic ovarian syndrome to work on the psychological aspects of it – namely, habits! PCOS is a hormonal imbalance that can cause a neurotransmitter imbalance, making it hard for people to get themselves motivated. Low motivation makes breaking habits very difficult so today you’ll hear all about where habits come from, how they work, the purpose of habits, and how to find the motivation to break bad ones! Fortunately, while habits shape us, we are not the sum total of them, so tune in and hear how to see habits for what they are and learn to replace the bad with the good and start living healthier, happier lives!
Key Points From This Episode:
- Hormonal imbalances caused by PCOS that cause psychological imbalances.
- How hard it is to break bad habits having PCOS and tips for breaking them.
- Learn that while we are not our habits, habits play a central role in all we do.
- Daily habits we have, and how they get created and imprinted in the brain through routines.
- The three parts of the brain and how the reptilian part creates habits for survival.
- Why old bad habits return due to their neural pathways never dying.
- Excuses we make to give into brain urges and keep fueling old, bad habits.
- Why it is so hard to break habits using willpower: they are a survival mechanism.
- How to break bad habits without using willpower by having a dialogue with the reptilian brain.
- Forgiving yourself if you let the bad habit win and realizing it’s not you and takes time to beat.
- Resources to consult to help with breaking bad habits such as Jim Fortin’s Podcast.
Tweetables:
“First, we create habits and then habits create us. That is said by Buddha.” — Dr. Minni Malhotra [0:03:53]
“When you want to actually break a habit, what do you have to do? You have to do certain things. You have to first dialogue with your reptilian brain because you have to dismiss the habit voice.” — Dr. Minni Malhotra [0:08:41]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Discovery Call with Anchor Wellness Center
Jim Fortin
The Jim Fortin Podcast
Last time Dr. Minni Malhotra discussed the benefits of fasting and guided listeners to approach this practice healthily. In this episode, she advises on breaking your fast without disrupting your bodily systems in a negative way. She talks about the difference between a short and a long fast, how you should eat when first returning to your regular diet, the ways in which a fast alter your digestive enzymes, and how to minimize the possible side-effects of breaking a fast. Listeners will also learn about making the best food choices in the first few hours after recovering from a fast, why consuming alcohol can be problematic, and the risks involved in refeeding syndrome.
Key Points From This Episode:
- Learn the difference between a long and short fast.
- Why you should be careful about what you consume when breaking a fast.
- How fasts of longer than 36 hours affect your digestive enzymes.
- Possible side-effects of breaking a long fast and how to minimize their impact.
- Suggestions for good food choices to make when ending a longer fast.
- The risks of consuming alcohol and binge drinking shortly after a fast.
- Hear all about refeeding syndrome and the key clinical markers.
- How you can avoid refeeding syndrome or reduce the risk of contracting it.
Tweetables:
“Although there is no clear consensus or accepted definition about what the cutoff is between a long and a short-term fast, most physicians or clinicians would say anything between 12 to 24 hours is a short-term fast.” — Dr. Minni Malhotra [0:01:42]
“In our own clinical experience, anything longer than 36 hours for most people will reduce the number of digestive enzymes that are produced by the pancreas and the intestines, so resuming eating after a longer fast takes more planning and care.” — Dr. Minni Malhotra [0:02:45]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Discovery Call with Anchor Wellness Center
While intermittent fasting seems to be trending at the moment, it’s not a new concept. In fact, it has long been used safely and effectively in many cultures around the world, and research shows that it has a host of potential benefits, including weight loss. Intermittent fasting can also be a great treatment for women with PCOS because of its insulin-lowering effect. In today’s episode, Dr. Minni Malhotra talks about intermittent fasting and PCOS. She provides some background for the practice, including studies that show some animals use intermittent fasting to prolong their lifespans. She explains the main benefits of intermittent fasting for people with PCOS and the proven physical effects, including the improvement of blood glucose and insulin concentration, resistance to stress, the facilitation of cellular repair processes and hormone levels, gene expression, and reducing inflammation. Dr. Minni also dives into intermittent versus prolonged fasting, and will speak next episode about prolonged fasting, suggested supplements, as well as the food you should eat when breaking your fast. For more about the benefits of intermittent fasting for PCOS, tune into this episode today!
Key Points From This Episode:
- Dr. Minni Malhotra explains the benefits of intermittent fasting and proven physical effects.
- Alternate day fasting vs. daily dietary restrictions.
- Improving blood glucose and insulin concentration, as well as resistance to stress.
- How intermittent fasting facilitates cellular repair processes and hormone levels.
- Intermittent fasting, losing weight with PCOS, and the changes that occur in your body..
- The improvements in hormone changes, gene expression, and function of cells.
- How fasting can help insulin resistance, inflammation, and hormone imbalances.
- How to incorporate intermittent fasting in your life and what to eat.
- The 16:8 fasting method and how it works.
- Prolonged fasting isn’t recommended unless you have someone to monitor you.
- The next episode will explain prolonged fasting, suggested supplements, and meals.
- Booking a free discovery call with Anchor Wellness Center.
Tweetables:
“While everyone wants a magic bullet, a nutrition plan, to resolve their PCOS, unfortunately, there is none. You have to be aware that PCOS is a metabolic and autoimmune condition in which there is not only an imbalance of your hormones but also your immune system is working against your body.” — Dr. Minni Malhotra MD [0:05:45]
“Research has shown that improvement only starts after you have done 16 hours of fasting. Only then, stem cells are produced, your insulin resistance starts to go down, your weight also has a better balance” — Dr. Minni Malhotra MD [0:09:40]
Links Mentioned in Today’s Episode:
Anchor Wellness Center
Email Dr. Minni Malhotra MD
Infertility is a common problem among women with PCOS and a major concern to those who are desperate to start a family. In this episode, Dr. Minni Malhotra talks to listeners about the functional medicine approach to infertility, which includes an understanding of the integrated nature of all bodily systems. These practitioners not only take the physical causes of infertility such as insulin resistance into account but also look at the lifestyle factors—sleep, diet, exercise—that play a role in a woman’s ability to conceive. Overexercising and under-eating, for example, can prevent a woman from falling pregnant, and during times of high stress, conception might prove difficult, and having a healthy pregnancy and baby less likely. Join Dr. Malhotra today as she answers more of your fertility-related questions.
Key Points From This Episode:
- The prevalence of infertility among women with PCOS.
- A list of available infertility treatments and the approach of functional medicine.
- The relevance of hormonal health and foods that support thyroid function.
- The recommended diet for people who test positive for insulin resistance.
- Learn why detoxification is an important aspect of infertility treatment.
- The lifestyle factors that need to be addressed: sleep, exercise, stress, and diet.
- The negative effects of overexercising and eating too little calories.
- Approaching infertility with the understanding that all the systems in the body are interrelated.
- The importance of having the best possible health before trying to conceive.
Tweetables:
“Infertility is a prevalent presenting feature of Polycystic Ovarian Syndrome with 75% of these women suffering infertility due to anovulation, or not having any ovulation, or not producing the eggs during menstruation cycles.” — Dr. Minni Malhotra [0:00:54]
“As a functional medicine practitioner, I work to evaluate all of the systems in a person's body when they are dealing with infertility, including a full scope of their hormonal health. This includes thyroid levels, adrenal levels, and sex hormone levels.” —Dr. Minni Malhotra [0:01:47]
“Exercise is a wonderful stress reliever and it's great for your health, but too much exercise can hurt our fertility and actually prevent weight loss in some women.”— Dr. Minni Malhotra [0:06:54]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Discovery Call with Anchor Wellness Center
A friend or family member is often the first to notice a negative change in a person’s behavior. Isolation, sadness, apathy, and so on could be indicators of depression. Oftentimes, people fail to recognize that they are depressed and believe that their feelings are normal. In this episode, Dr. Minni Malhotra speaks to the spouses, partners, and friends of women with PCOS-related depression to equip them with the knowledge and skills to help support their loved ones through tumultuous emotions. She advises on raising the topic, speaking to the depressed person, and how to encourage them on their journey to healing. The most important way that you can support someone who is depressed is by genuinely listening and trying to understand what they are going through. Tune in to learn more!
Key Points From This Episode:
- Learn how PCOS affects a women’s identity and mental health.
- The complex reasons why women with PCOS have higher rates of depression and anxiety.
- The host of negative effects that the symptoms of PCOS can have on women.
- How factors like the loss of hair and acne can impact a woman’s anxiety levels.
- Why depression is nothing to be ashamed of and cannot be left untreated.
- Advice about raising the topic of depression and approaching it in the right way.
- Suggestions for non-invasive ways of treating depression.
- The importance of encouraging those with depression to stick to their treatment plans.
- The value of listening, being understanding, and providing positive reinforcement.
- Including the person in fun activities and encouraging them to pursue spirituality.
Tweetables:
“Polycystic ovarian syndrome is a stigmatizing condition that affects a woman's identity, mental health, and quality of life. They also experience higher rates of depression and anxiety than women in the general population. — Dr. Minni Malhotra [0:01:32]
“People with depression may not recognize or acknowledge that they are depressed. They may not be aware of the signs and symptoms of depression, so they may think that their feelings are normal.” —Dr. Minni Malhotra [0:04:43]
“Just listening and being understanding can be a powerful healing tool.” — Dr. Minni Malhotra [0:08:04]
Links Mentioned in Today’s Episode:
National Alliance on Mental Illness
Institute for Functional Medicine
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Discovery Call with Anchor Wellness Center
Are you one of the many patients who have been disappointed by conventional medicine after jumping from one antidepressant to the other without feeling any better? Have you consulted with different doctors who all diagnosed you with depression without thinking about the root causes of this mood disorder? Functional medicine works differently; its practitioners are committed to discovering and treating the underlying reasons for depression rather than offering standardized solutions. Functional medicine acknowledges that each person is unique and, therefore, no two instances of depression can be treated in exactly the same way. Instead, functional practitioners pay attention to seven core systems in a person’s body to find out where the problem originates. Be sure to join the conversation to hear Dr. Malhotra’s advice for eliminating depression in a holistic way!
Key Points From This Episode:
- Keeping in mind that PCOS is an endocrine disorder that affects all the hormones.
- The hormones that are impacted include those responsible for regulating mood.
- Why antidepressants might not be the best place to start for treating depression.
- The importance of identifying and addressing the underlying causes of the disorder.
- Understanding that depression cannot be treated the same across the board.
- The impact that an unhealthy gut can have on the brain and mood.
- A paradigm shift suggesting that depression is not in your head but in your body.
- The seven core systems that are focused on during the treatment of depression in functional medicine.
- A list of questions to ask yourself and to discuss with your functional medicine practitioner.
- Six strategies for eliminating depression, including eating whole foods and cutting out sugar.
Tweetables:
“At its heart, PCOS or polycystic ovarian syndrome is an endocrine disorder. That means all hormones in the body are affected.” — Dr. Minni Malhotra [0:00:33]
“With this symptom-based medicine approach, conventional medicine tackles depression completely wrong. Rather than determining the true underlying cause of the depression, many doctors immediately reach for the prescription pads.” — Dr. Minni Malhotra [0:01:44]
“The functional medicine approach to depression is quite simple. You eliminate things that cause imbalances in your core system and provide your body with the things that it can need to heal.” — Dr. Minni Malhotra [0:06:12]
Links Mentioned in Today’s Episode:
Institute for Functional Medicine
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Discovery Call with Anchor Wellness Center
In this episode of Crushing PCOS, Dr. Minni Malhotra advises listeners on combating depression. In addition to the many other unfortunate side effects, depression is also a common problem among women with PCOS. This is due to several reasons, including a poor body image caused by things like weight gain or unwanted hair growth. But you do not have to passively accept this mood disorder—there are plenty of strategies for overcoming depression: do things that make you feel good about yourself; practice meditation, mindfulness, and guided imagery; eat food that fuels your body; take control of how you think and feel about a situation, and more! When your mood is low and you fall prey to fear, toxicity is released into your body which creates a destructive cycle. Be sure to tune in to find out how you can stop depression in its tracks.
Key Points From This Episode:
- Find out why depression is so common among women with PCOS.
- The complications of insulin-resistance and theories about how it impacts mood.
- Examples of PCOS symptoms that negatively affect body image.
- The widespread phenomenon of body-shaming and the obsession with physical appearance.
- Advice for feeling good about yourself regardless of your shape or size.
- Practicing meditation, mindfulness, and guided imagery to create inner tranquility.
- Using self-hypnosis to calm the part of your brain that produces fear.
- Keeping in mind that you can always control how you feel — even in a chaotic situation.
- Understanding that fear is toxic and produces more toxicity that traps you in depression.
Tweetables:
“A study showed that women with polycystic ovarian syndrome have increased body image distress and depressive and anxiety symptoms.” — Dr. Minni Malhotra [0:00:39]
“Body-shaming or criticizing yourself or others because of some aspect of physical appearance can lead to a vicious cycle of judgment and criticism.” — Dr. Minni Malhotra [0:03:12]
“Do something that makes you feel beautiful. Get a haircut. Treat yourself to a manicure. Wear your favorite outfit.” — Dr. Minni Malhotra [0:04:04]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Discovery Call with Anchor Wellness Center
A balanced diet can go a long way to improving your health and combatting polycystic ovarian syndrome. One of the best ways to put together a balanced diet is according to the color of the foods you eat. A diverse daily range of colors in your food materials will go a long way to providing you with the necessary nutrients for good health and a strong immune system. In this episode, Dr. Malhotra breaks down each of the colors we naturally find in foods and explains how they assist our bodies. We go through red, orange, yellow, green, black, blue, purple, white, tan, and brown! By taking note of the colors you consume, you can create a well-rounded and healthy diet, it is that simple! Tune in today to hear about helpful ways that all of these groups can be included in your daily diet.
Key Points From This Episode:
- The multitude of health benefits in eating fresh fruit and vegetables.
- We should strive for a varied diet of foods of different colors every day.
- Red color foods; fighting cancer and strengthening vital organs and functions.
- The benefits of orange-colored foods; boosting the immune system and beyond!
- Anti-inflammatory and anti-cancer properties of yellow foods.
- Expanding on the well-known health benefits of green foods; better liver and hormone function.
- The often-overlooked black, blue and purple food groups — brain food!
- Focussing on the right types of white, tan and brown foods and not the processed ones.
- How keeping a food diary and noting colors can make a difference to your wellbeing.
Tweetables:
“Studies have shown that people who eat more plant food have reduced risk of chronic diseases like diabetes, heart disease, and cancer.” — Dr. Minni Malhotra [0:00:50]
“In the human body, phytonutrients stimulate enzymes that help the body get rid of toxins, boost the immune system, and improve the cardiovascular health.” — Dr. Minni Malhotra [0:01:20]
Links Mentioned in Today’s Episode:
The Institute For Functional Medicine
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Discovery Call with Anchor Wellness Center
In this episode of Crushing PCOS, Dr. Minni Malhotra interviews a pharmacist, Steve Hoffart, to talk about treating PCOS with bio-identical hormones. The treatment of this condition has come a long way and focus has shifted away from medicating symptoms to addressing root causes. I agreement with Dr. Malhotra’s views, Steve talks about the importance of thinking holistically about treating PCOS, from dietary and lifestyle changes to stress management and psychological interventions. But from a physiological perspective, the use of bioidentical hormones has become another trusted avenue for treating PCOS and is transforming the lives of people who have had no success with more conventional approaches. Steve explains the ins and outs of their hormone-oriented point of view, how they help people with irregular cycles and other PCOS-related concerns, and the many benefits of using low-dose naltrexone in the treatment of PCOS and other medical conditions.
Key Points From This Episode:
- Hear about Steve’s pharmaceutical practice and how they serve the PCOS community.
- The evolution of PCOS treatment: from medicating symptoms to addressing root causes.
- An explanation of their hormone-oriented approach to helping PCOS patients.
- Understanding PCOS as a condition that needs to be viewed and treated holistically.
- The two different ways in which patients with PCOS can present.
- Historically, the condition was often diagnosed only once complications occurred.
- Learn how bioidentical hormones can alleviate PCOS and transform people’s lives.
- The value of doing 28-day salivary tests on anovulatory and amenorrhoeic patients.
- Other helpful tests and dietary, lifestyle, and psychological interventions.
- How low-dose naltrexone can help to modulate and reduce inflammation.
- The important distinction between low-dose naltrexone and other narcotics.
Tweetables:
“Our approach that we typically take on a regular basis with patients is trying to balance hormones, looking at what’s actually wrong with the hormones of that patient and trying to correct them back with bioidentical hormones.” — Steve Hoffart [0:03:54]
“Your patients with PCOS can present two different ways. You can have a large obese person but you also could have that person that comes in that’s thin and trim that you wouldn’t expect to have PCOS until you actually dive in and look at their numbers.” — Steve Hoffart [0:05:59]
“Inflammation is a hallmark of PCOS. One of the tremendous things that low-dose naltrexone does is, by work of three or four different mechanisms, it modulates and controls the inflammatory pathways in the body to modulate and reduce inflammation.” —Steve Hoffart [0:13:12]
Links Mentioned in Today’s Episode:
Steve Hoffart on LinkedIn
Magnolia Pharmacy
A4M
The Institute For Functional Medicine
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Cortisol levels play an important role in our wellbeing. When cortisol levels are too high, our blood sugar levels go up, our blood pressure rises, and we have reduced immunity. On the other hand, when our bodies stop producing sufficient cortisol, we do not have the stress management capabilities we need to protect ourselves. In this episode, Dr. Malhotra discusses the repercussions of unbalanced cortisol levels and the various stressors that cause an overproduction of this hormone. From toxic environments and overexercising to processed foods and electronics, many factors can tip the scale of our hormonal balance. Join Dr. Malhotra today to hear which herbs and exercises can help you maintain your cortisol levels!
Key Points From This Episode:
- The relationship between cortisol and stress, and how that affects insulin levels.
- Understanding what cortisol is and its role in stress management.
- Examples of physical, chemical and emotional stressors that increase cortisol.
- Hear how electronics can cause stress, affect our brain, and lead to dementia.
- The consequences of high control levels, including increased inflammation and high blood pressure.
- Find out what happens when your body cannot produce more cortisol to buffer the stress.
- Using a saliva test to measure cortisol and the herbs that can be used for relaxation.
- Supplements to increase your cortisol when your adrenals are low.
- Suggestions for the kinds of exercises to do when cortisol levels are high.
Tweetables:
“Insulin and adrenals are actually the foundational hormones and they are connected. If your cortisol is high, your insulin goes up and your body goes into a stressful situation.” — Dr. Minni Malhotra [0:04:02]
“When you have high cortisol levels, inflammation increases. You can get autoimmunity. Your blood sugars can increase. Your blood pressure can increase. You can have increased sensitivity to pain. You suppress your immune system too.” — Dr. Minni Malhotra [0:05:47]
Links Mentioned in Today’s Episode:
Steve Hoffart on LinkedIn
Magnolia Pharmacy
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
While a healthy diet plays a vital role in crushing PCOS, modern food sources often do not provide sufficient vitamins and minerals. That is why taking supplements is also an important part of your PCOS journey as it can support a range of bodily functions such as helping the body to convert fat into energy and regulating the blood sugar levels. In today’s episode, Dr. Minni Malhotra shares about the most important supplementation and explains the purpose that each serves in the body, from vitamin D3 and fish to common household herbs and spices like cinnamon and fenugreek seed. But before taking supplements, Dr. Malhotra advises listeners to consult with their physicians and ensure that they source their supplements from reputable companies and consume it in the right forms.
Key Points From This Episode:
- The role of vitamin D3 in regulating certain bodily processes and functions.
- The importance of consuming vitamin D3 in the right form.
- Learn about the genetic variation that prevents the absorption of vitamin D3.
- Ensuring that you get fish oil (omega-3 and omega-6) from the right sources.
- Why inositol and alpha-lipoic acid are important and how it addresses insulin resistance.
- MCT oil’s role in helping the body to convert fat into energy.
- Consume bone broth and probiotics to build good gut bacteria.
- Learn which herbs and spices help the regulation of blood sugar levels.
- Managing your leptin by consuming large doses of vitamin C.
- The importance of magnesium and the best form in which to take it.
Tweetables:
“Like most of you know, vitamin D3 is so important for us. It’s not just a supplement or a vitamin, it’s actually a hormone. It regulates a lot of things in our body.” — Dr. Minni Malhotra [0:00:42]
“When you take this MCT oil, it promotes that change in metabolism. You get more energy. It also helps with gut health and gut bacteria.” — Dr. Minni Malhotra [0:04:53]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
In this episode, Dr. Minni Malhotra tackles the most relevant issues in the world right now – COVID-19, especially as it pertains to those who suffer from PCOS. Unfortunately, PCOS puts you at higher risk for contracting COVID-19, the reasons for which Dr. Malhotra explains in this episode. The common characteristic of these contributing factors is that they all affect the immune system negatively, breaking down the body’s ability to defend itself against viruses and other harmful phenomena. Listeners will also hear about the major role of hormones, including cortisol and insulin, and how a negative cycle of inflammation develops.
Key Points From This Episode:
- Learn why PCOS makes you more vulnerable to contracting COVID-19.
- Hear how a hormonal imbalance reduces your immunity and makes you more vulnerable.
- Why you can have a fatty liver even if you do not suffer from obesity.
- The relationship between fat in your organs, inflammation, and metabolic imbalance.
- How higher insulin level affects the production of certain hormones.
- The overproduction of cortisol increases stress – which aggravates inflammation.
- How a thyroid dysfunction suppresses your immune system.
- The impact of a leaky gut and immune dysfunction on your body’s defense mechanisms.
Tweetables:
“Your cortisol is a flight or fight hormone. It keeps you in constant stress and that stress actually increases inflammation.” — Dr. Minni Malhotra [0:05:30]
“The sixth reason why you could be more prone to developing COVID-19 because of polycystic ovary syndrome is your poor gut health, a leaky gut.” — Dr. Minni Malhotra [0:07:02]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
It is not uncommon to have an unhealthy relationship with food, believing that everything you eat is against you! Although many diets claim to be the answer, in fact, the only diet that will work for you is one tailored specifically to your body's needs and not a general approach for everyone. A good, healthy diet is balanced, but more importantly, suits your particular type! Although saturated fats have had a historically bad reputation, it is only their non-compatibility with your inner workings that can make them unhealthy and dangerous and there are plenty of fats that are often very healthy for you and your gut microbiome. On top of this, calories are not all the same, different food types trigger different hormones and so the calories are dealt with in different ways. Again, balance is key here; we want to make sure that our endocrine system is burning and storing fats at the right rate for our daily exertions and schedule. One of the biggest issues that can arise as a result of your diet is insulin resistance, which can lead to serious misuse of calories and complications in the long run. The simplest and most direct way to combat insulin resistance is through exercise and so if resistance is something you are experiencing, you know what to do! Lastly, our stress and cortisol levels have a big part to play in our management of weight and carbs, and if our thyroid is not properly functioning we can see a big spike in these levels. These systems are closely linked and, again, it all comes back to understanding your body's systems, so that you can break an unhealthy cycle.
Key Points From This Episode:
- Diets need to be customized to your specific body in order to yield good results.
- Saturated fats are not purely unhealthy, as they have been reported to be.
- Calories are not all created equal; different foods stimulate different hormones.
- The key is to balance the different hormones that burn and store fat.
- The list of healthy fats; olive oil, avocado, salmon and more!
- Certain health problems can be triggered by an unhealthy gut and foods that do not suit us.
- Insulin resistance and the complications that arise out of this condition.
- Ways to reduce insulin resistance — exercise!
- The thyroid, cortisol, stress and how these all affect each other.
- Taking into account the particular speed of your metabolism in your nutrition intake.
- Benefits of intermittent fasting and the care that needs to be taken in this regard.
Tweetables:
“A lot of people have a lot of thoughts on what to eat, what not to eat. Actually, sometimes it drives them crazy.” — Dr. Minni Malhotra [0:00:30]
“People develop a bad relationship with food without understanding they have to be eaten in a certain combination to get results, to optimize the hormones and balance them.” — Dr. Minni Malhotra [0:01:29]
“The fattening effects of dietary fat actually depends entirely on the context.” — Dr. Minni Malhotra [0:01:42]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
As complex as our minds are, the primitive brain cannot distinguish between perception and reality: this fear center cannot tell whether a threat is real or perceived. We can leverage this shortcoming by using guided imagery and visualization to trigger a healing response in our bodies. In this episode of Crushing PCOS, Dr. Malhotra talks listeners through the practice of guided imagery and how you can initiate a range of positive physiological processes by simply imagining a peaceful setting and visualizing your health goals. Before you can reach any goal it is necessary to first envision it in your mind’s eye – and healing yourself is no different. Be sure to tune in to learn more strategies for overcoming PCOS!
Key Points From This Episode:
- Healing yourself as an important objective in managing PCOS.
- Using guided imagery and visualization to achieve your health goals.
- What guided imagery involves, a list of its health benefits, and how it helps you regain control.
- The importance of being intentional and understanding why you are doing guided imagery.
- Being creative and introducing tools to facilitate the process.
- Keep in mind that your primitive brain cannot differentiate between reality and perceptions.
- Examples of the kind of details to pay attention to when you go into an imaginary setting.
- Do not be afraid of adventure and always expanding your repertoire of imaginary places.
- Visualization as a sub-set of guided imagery and how it can help you achieve your goals.
- Guidelines for practicing guided imagery: setting, duration, and who it is for.
Tweetables:
“Guided imagery is the act of imagining yourself in a peaceful setting, incorporating your senses and changing your mental state. It’s a powerful tool for increasing relaxation, reducing pain, managing stress, and also improving mental resilience.” — Dr. Minni Malhotra [0:02:10]
“You can hack your emotions and your physiological response by choosing what to experience for part of your day. With practice, you can transform challenging states into productive and positive ones.” — Dr. Minni Malhotra [0:02:46]
“The most important component of guided imagery is your imagination.” — Dr. Minni Malhotra [0:04:05]
Links Mentioned in Today’s Episode:
Mark Twain
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
While PCOS is the regular subject of this show, our current global crisis caused by the rapid spread of COVID-19 takes center stage for today’s episode. In the following discussion, Dr. Malhotra spends some time giving listeners all the helpful information they need to know in order to keep themselves safe in the coming weeks and months. We begin with some definitions, and hear a few reasons for the rapid spread. Our host then moves on to share insights about those most at risk, before providing a rendition of her own special set of guidelines for combating COVID-19, the shorthand for which is the handy acronym ‘CORONA’. Key takeaways are exercising caution, keeping immune levels high, and remembering not to panic!
Key Points From This Episode:
- What is COVID-19? A more virulent strain of the flu-causing coronavirus.
- Reasons for COVID-19 spreading: international travel and increased contact with animals.
- Those who are most at risk from COVID-19: people with compromised immune systems.
- Fighting COVID-19 using preventative measures listed in Dr. Malhotra’s ‘CORONA’ acronym.
- A misconception that COVID-19 travels in food when rather it travels on containers.
- The value of staying informed but not panicking; simply follow the guidelines.
Tweetables:
“What is this coronavirus? This is a strain from the coronavirus which is more virulent.” — Dr. Minni Malhotra [0:00:48]
“Cortisol. When it is high and you’re in panic, you actually suppress your immune system.” — Dr. Minni Malhotra [0:06:09]
“So this virus actually dies once it is heated to about 60 degrees centigrade and 140 degrees Fahrenheit.” — Dr. Minni Malhotra [0:06:56]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
It is no secret that stress wreaks havoc on the body and can thus intensify the symptoms of PCOS. In today’s episode, Dr. Minni Malhotra shares with listeners three key strategies for combatting stress, including mindfulness practices, breathing exercises, and meditation. But to overcome the negative consequences of stress, it is necessary to first be aware of what is happening in your mind and body.
Self-awareness is a crucial component of relaxation as it enables you to understand and thus regain control over your body. Dr. Malhotra shares the many mental and physiological benefits to each of the three strategies and provides listeners with practical guides to doing and getting into the habit of mindfulness, conscious breathing, and meditation.
Key Points From This Episode:
- A definition of self-awareness and how it allows us to take control of our bodies.
- Acknowledging your state of being is a prerequisite for choosing to overcome it.
- How mindfulness practices anchor you in the present and improve your overall well-being.
- An explanation of observation and reflection exercises to evaluate your current state.
- A list of conditions that mindfulness can help to mitigate.
- How you can achieve deep relaxation and improve your mental state through breathing.
- A practical guide to doing deep breathing exercises anytime, anywhere.
- An explanation of the relaxation responses and its physiological effects.
- The many health benefits of meditation, including combatting stress, depression, and pain.
- Getting started with meditation: when, where, and what to do when your mind wanders.
Tweetables:
“Being aware of your emotions and physical state allows you to choose how to respond.” — Dr. Minni Malhotra [0:02:07]
“Meditation has many health benefits. It reduces pain, anxiety, depression, stress, strengthens your immune system, improves concentration, creativity, and decreases pain and blood pressure.” — Dr. Minni Malhotra [0:10:25]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Debbie Ford
For years Dr. Malhorta’s life was characterized by a restricted diet and regimented exercise which left her burnt out. The tipping point came when a woman she sat next to at a restaurant was indulging in all the sinful meals Dr. Malhorta could only ever dream of. This moment catalyzed Dr. Malhorta’s desire to help women crush their PCOS. Along with this story, in this episode, we also get an overview of the condition, whether there are known causes as well as some of the common side effects. PCOS is a constellation of symptoms rather than a specific disease. Some of the most widely seen symptoms are course bodily hair, acne, and depression and other related mood disorders. While it can seem insurmountable to tackle the condition, there are holistic solutions, some of which Dr. Malhorta dives into as well. To hear about this and more, join us today!
Key Points From This Episode:
- What happened when Dr. Malhorta and her family went out to dinner once in 1996.
- Why Dr. Malhorta was feeling so despondent and why she worried about her weight so much
- Find out what motivated Dr. Malhorta to help women with their PCOS.
- An overview of PCOS and some of the common symptoms of the condition.
- Some of the holistic healthy lifestyle interventions that help with managing PCOS.
Tweetables:
“I thought that if everyone reacts differently to foods, then I need to find out what my body needs because I was getting burned out on the food and the restrictions I had put on myself.” — Dr. Minni Malhorta [0:03:44]
“I thought, ‘As I am enduring this pain, so are many girls and women.’ So, I vowed that day I will put an end to my misery, and that I would help with theirs too.” — Dr. Minni Malhorta [0:04:26]
“Polycystic ovarian syndrome is a constellation of symptoms rather than a specific disease, and the cause or causes are not completely understood in conventional medicine.” — Dr. Minni Malhorta [0:04:55]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Today on the show, Dr. Minni Malhotra interviews a patient to share her experience of the symptoms and treatment of PCOS. After ten years of fierce exercise, extreme diets and constant fatigue, Stacey decided to seek the help of Dr. Malhotra and her team at Anchor Wellness Center. During the decade of trying to combat the symptoms, doctors and other healthcare providers offered the traditional solutions to PCOS management, including lotions, massages, and chiropractic treatments — none of which made any difference to Stacey’s health and wellness. She consulted a dietician who also prescribed a routine PCOS eating plan, and even following a disruption in her menstrual cycle, doctors still failed to diagnose her symptoms correctly. When she finally arrived at Dr. Malhotra’s office, she was in for a major shock: She learned that she was suffering not only from PCOS but also from two other autoimmune diseases. After radically changing her diet and eliminating the foods that caused inflammation, Stacey got her life back. Join us for this episode to hear more about Stacey’s road to recovery!
Key Points From This Episode:
- A case study of PCOS: The symptoms and how long the patient experienced them.
- How doctors never previously discussed or diagnosed her hormonal imbalance.
- Being advised to alleviate the symptoms of PCOS with topical treatments.
- Stacey’s journey of frequent workouts, following extreme diets, and discovering its limitations.
- Getting different opinions from people and their many incorrect assumptions and diagnoses.
- Learning that she had celiac disease and Hashimoto’s despite not having all the symptoms.
- How her life was changed when she eliminated the foods that were causing the inflammation.
- The frustrating knowledge that for so long, her “healthy” diet was toxic to her body.
- Keeping in mind that a delayed diagnosis leads to delayed treatment.
- The disturbing reality that doctors failed test Stacey for PCOS after reporting a change in her menstrual cycle.
- Improved sleep, better moods, and reduced body soreness since changing her diet.
- How renewed mental clarity has energized her and improved her ability to work.
- Advice for other women who are going through a similar experience.
Tweetables:
“I did lose a lot of weight as you can imagine but I was extremely tired all the time. I just found that I couldn’t find anything that was sustainable and it really wasn’t changing any of my symptoms.” — Stacey [0:03:23]
“That was very surprising to me to find out that I had celiac disease. We also found out that I had Hashimoto’s and some of the other things and definitely a hormonal imbalance, that was a huge game-changer for me.” — Stacey [0:06:20]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center
Orangetheory Fitness
In this episode, Dr. Minni Malhotra shares with listeners her personal experience with polycystic ovary syndrome (PCOS), including her enduring struggles with low self-esteem and restrictive eating. While she technically did all the right things – exercising regularly and maintaining a low-carb diet – she was unable to reach her desired weight and could not shed the unwanted bumps that came from having babies and a predisposition to genetic obesity. Tuning in to this conversation, you will learn how PCOS affects your menstrual cycle and hormones and about the abnormal processes that make it difficult for women with PCOS to fall pregnant. Dr. Malhotra also gives plenty of advice for managing the condition and minimizing all the additional risks that women with PCOS are vulnerable to.
Key Points From This Episode:
- The frustrating experience of trying everything yet still not losing weight.
- Realizing that she had to identify which foods her body responded well to.
- Hear how Dr. Malhotra felt about her body and got burnt out by the food restrictions.
- Battling against genetic obesity and the bodily changes that come after giving birth.
- Resolving to stop the struggle to help others with the same issue.
- What polycystic ovary syndrome entails and all its unfortunate consequences.
- How the normal menstrual cycle differs from the abnormal cycle associated with PCOS.
- The biological processes that make it harder for women with PCOS to fall pregnant.
- All the medical conditions that women with PCOS are at higher risk of getting.
- Advice for managing PCOS and a list of medications for its diverse side effects.
- The role of nutrition education in helping women to balance their hormones more naturally.
Tweetables:
“I saw her put all these items on her plate. I was so jealous, how could that happen to me? I was thinking, I exercised every day, some days twice a day, ate very calculatingly, skipped meals. If I ever indulged in a dessert, I would feel guilty like hell and I could feel the pounds go up.” — Dr. Malhotra @AnchorWellness1 [0:02:35]
“I thought that if everyone reacts differently to foods, then I need to find out what my body needs. Because I was getting burnt out on the food and the restrictions I had put on myself.” — Dr. Malhotra @AnchorWellness1 [0:03:37]
“Polycystic ovarian syndrome is a constellation of symptoms rather than a specific disease.” — Dr. Malhotra @AnchorWellness1 [0:04:49]
“There are certain natural remedies, which are as effective as medications to balance your hormones.” — Dr. Malhotra @AnchorWellness1 [0:09:19]
Links Mentioned in Today’s Episode:
Dr. Minni Malhotra on LinkedIn
Dr. Minni Malhotra Email
Anchor Wellness Center