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Karen Christensen

ALL POSTS BY: Karen Christensen

founding mother of We the PCOS, wife, mom, healthy-food-maker

Showing: 1 - 10 of 22 RESULTS
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A great way to stay accountable losing fat with PCOS

When it comes to PCOS Accountability, it means paperwork. One of the biggest frustrations women have losing fat with PCOS is when their progress stalls. There are so many variables, it’s hard to know why nothing is happening. BUT, if you fill in progress reports weekly, you will have a record of how you’re eating, how you’re exercising, and if anything is getting in the way of your planned fat-loss activities. The human brain has an extraordinary ability to forget little snack treats you eat here and there, or a missed workout, or a shortened cardio session, or a few …

How to make PCOS Meal Planning super simple

To make things as simple as possible, we recommend only tracking two things: Don’t worry. You’ll get plenty of fats and carbs. You just won’t track them. We have created quite comprehensive food lists divided into the following categories: The 3 simple steps to meal planning for PCOS are: For the average height woman: we recommend 1500-1800 daily calories for PCOS fat loss. You can figure out your recommended calorie deficit & protein goals here. Our advice will serve the average woman, but please defer to your doctor or nutritionist’s advice above ours. Below is a quick reminder chart of …

woman pulling resistance bands

PCOS training is a powerful tool in the fat-loss fight.

When we say PCOS TRAINING, we’re referring to resistance training or ‘strength training.’ It’s the idea that you will use the muscles of your body to overcome a resistance and in doing so on a regular basis, your muscles become stronger. Bodyweight exercises, free weights, resistance bands, and gym machines all fall under the resistance training umbrella. Lifting weights helps you to burn calories and stored energy (fat) more efficiently, experts say. And strength training increases your lean muscle mass, which helps your body burn more of the energy you consume from food rather than storing it in fat cells. …

PCOS Training: oats on glass container with wooden lid

How eating the right carbs builds muscle and burns fat.

Carbs, just like every other macronutrient, have a place in improving your body composition. In the case of PCOS, more lean muscle mass supports insulin sensitivity, fat-burning, and lessening PCOS symptoms. So, we want lots of lean muscle mass. And how do you build it? You train and after training, you feed your muscles a mix of carbs and protein. But not just any carbs… Types of carbs Complex carbs are those that often have high fiber content and are larger molecules. Examples of these are vegetables, beans, oats, quinoa, sweet potatoes, and more. Complex carbs are our preferred carbs. …

pcos training: woman doing exercise inside gym

Want to improve your PCOS symptoms? Pump some iron.

We admittedly do not put much stock in the research and studies cited by most regarding PCOS in general and PCOS training specifically. Why? Because there isn’t a ton of great research on the subject in existence. It is expensive to do good research which is why there are a lot of conclusions from unreliable research floating around. With that caveat firmly in mind, many scientists seem to back up what we have experienced, which is that resistance training and the development of lean muscle mass seems to aid in the burning of fat in women with PCOS as well …

pcos workout: woman holding exercise ropes

Overcome Your Fear of Cortisol and Let’s Get Fit.

The best PCOS training is the training that actually helps you achieve your most audacious fitness goals. We submit that is ‘Progressive Overload’ resistance training, that is, lifting heavy to overload your muscles so you are training with as much weight as you can for maximum growth. But we can see some of you shrinking at the thought of pushing yourself out of fear of raising the dreaded, ‘cortisol.’ The first thing you should know is that cortisol is an anti-stress hormone. Yes, really. Without it, you would not be able to handle shocking and stressful situations. You’d keel over …

pcos fat loss - woman wearing black bra and white tank top raising both hands on top

PCOS fat loss: This is how we do it.

If you didn’t start singing a 1995 Montell Jordan song after reading that title, are you even old enough to have PCOS? Just kidding. PCOS fat loss: This is how we do it. We eat good food. There are a lot of “okay foods” we’re going to tell you not to eat. It’s not that the foods are bad and off limits forever. They just aren’t very good at delivering weight loss. Most people want to have their cake and eat it too. Stop that. You shouldn’t want every crappy pre-packaged, super-processed keto protein bar just because the label is …

difficulty losing weight - fashion love people woman

Top 10 Reasons Women with PCOS have difficulty losing weight.

There are certainly more than 10 reasons women with PCOS have difficulty losing weight. But here are the top 10 as we see it. Our over-arching conclusion: Not enough is known about the condition. There needs to be more high-quality research. For now, everyone is coming at it from all angles with lots of unique approaches, ourselves included. For all the differing opinions and approaches on treating PCOS, we are truly grateful. The more we’re all talking about it and trying things out, the better off we are as a group. We’ll figure it out! Reason #1 women with PCOS …

sweet potatoes on top of black metal beam balance

How to swap ingredients in PCOS Recipes

Based on the U.S. Department of Agriculture’s (USDA) data, we have created a list of PCOS-friendly foods and their calories per 100 grams. All numbers are based on a raw measure, not cooked. The idea is to make it easy for you to swap out main recipe ingredients in PCOS recipes for a bit of variety without blowing your calories for the day.  The more exact you can be, the better. It does involve math. We are sorry for that. You remember cross multiplication don’t you?  PCOS Recipes Food Swapping Example 1: Swapping from a LOWER calorie food to a …

pcos-friendly ingredients people sharing seafood

PCOS-friendly ingredients you’re going to love.

There are some PCOS-friendly ingredients you may not currently have in your pantry. And some you may not realize should be at the center of your diet. We are always on the lookout for ingredients that deliver on the tastes and functions of foods we need to cut down on, namely carbs and sugar. It’s important to keep our sugar and insulin in check so calories don’t get stored as fat. You may need to change what you’re eating from the stuff that makes you gain weight and hold it, to the stuff that helps you lose weight. If you …