Audee S. Registered Dietitian
RND | PCOS Dietitian
More active on Instagram: @harmonious.nutrition & TikTok: @audeernd
If you have PCOS & Insulin Resistance, youโve got to try these hacks. ๐ฅ
Also! I havenโt posted anything on here for a while! Iโm more active on Tiktok & Instagram. Follow me there for updated contents like this. ๐ซถ๐ป
Tiktok:
Instagram: harmonious.nutrition
I love you. But telling me. . .
โ๐๐๐ฅ๐จ ๐ค๐๐ง๐ ๐ฅ๐ฎ๐ฆ๐๐ค๐ข! ๐๐๐ ๐ค๐ ๐ง๐ ๐ค๐๐ฌ๐ข๐ง๐ ๐ฆ๐๐ ๐ค๐๐ง๐ข๐ง ๐๐ญ ๐ฆ๐๐ ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐ ๐ค๐โ
โ๐๐๐ซ๐๐ง๐ ๐๐ข ๐ค๐ ๐ฉ๐ฎ๐ฆ๐๐ฉ๐๐ฒ๐๐ญ. ๐๐๐ญ๐ซ๐ฒ ๐ฆ๐จ ๐ง๐ ๐ฆ๐๐ ๐ค๐๐ญ๐จ?โ
โ๐๐๐ง๐จ ๐ค๐ ๐ฉ๐๐ฉ๐๐ฒ๐๐ญ ๐ง๐ข๐ฒ๐๐ง, ๐๐ง๐ ๐๐๐ฆ๐ข ๐ฆ๐จ ๐ค๐ฎ๐ฆ๐๐ข๐งโ
โ๐๐๐ฌ ๐ฆ๐๐ ๐๐ง๐๐ ๐ค๐ ๐ข๐ก๐ ๐ฉ๐๐ ๐ฉ๐ฎ๐ฆ๐๐ฒ๐๐ญ ๐ค๐โ
๐๐จ๐๐ฌ ๐ง๐จ๐ญ ๐๐ก๐๐ง๐ ๐ ๐๐ง๐ฒ๐ญ๐ก๐ข๐ง๐ .
Whatever diet you can think of, Iโve already tried it. I know you mean well and I appreciate you for looking out for my well being
But it doesnโt make my weight change any faster nor does it make my hormones balance itself. It doesnโt help me at all.
But good news! You can rest assured Iโm already in the process of healing my body no matter how hard it is some days. No matter how slow it may seem.
So Iโd appreciate it if youโll no longer put pressure or deadline on my own journey. This is how you can help me.
All my love,
Your PCOS Warrior
Do you ever wonder why no matter what you do, nothing happens? You just end up feeling worse? ๐ฅด
Grab your drink and make sure to save this post. I don't usually give this much free value ๐
Here's why nothing happens:
Think of it like, the symptoms you're experiencing are like grass in your garden.
If you just focus on losing weight, It's like only trimming the grass from the surface. Eventually it'll grow back.
But if you pull it from the roots? You prevent it from growing back.
So why does it happen?
PCOS inflammation is mainly associated with one of many things: Insulin Resistance
โฌ๏ธ IR = โฌ๏ธ insulin levels = โฌ๏ธ testosterone/androgen (male hormones) = INFLAMMATION
This is what's causing your grass, AKA your symptoms, to grow uncontrollably.
Inflammation can look like:
๐ฉ Issues with falling/staying asleep
๐ฉ Tired no matter how much you've slept or caffeine you drink
๐ฉ Feeling bloated everytime you eat
๐ฉ Breaking out with hormonal acne
๐ฉ Frequent headaches
What can you do?
1. Manage your Insulin Resistance
Incorporate more fiber (you can get this from complex carbs like black/brown/red rice & veggies) this will help keep your blood sugar stable and calm the inflammation.
This is one of the secret ingredients with the women inside my PCOS reversal programs
2. Focus on healing your gut
Your gut is a component in hormonal regulation and production. An unhealthy gut can cause further imbalance in the hormones which.. you guessed it, causes symptoms of inflammation
Incorporate probiotics in your diet (miso soup, kombucha, kimchi).
I told you it'll be bursting with value. You can't find that anywhere else ๐ซถ๐ป
But if you're like "okay.. but where the heck do I start?!".
I have something I'm sure you'll love. I'm dropping something so RIDICULOUSLY LOW PRICED for it's value.
The value you'll get here is something women pay me P12-20k for.
It'll be on Sunday, October 1st!
If you want in before I launch it, comment or DM me โI WANT IN!โ so I can DM you the deets. Pre-sale price is only โฑ999 (until tonight at 11:59 PM). Tomorrow it goes up to โฑ1,777.
Which tbh, still a steal for its value.
Oh did I mention that i may or may not have thrown some of the actual materials inside my private coaching? ๐
Hereโs what you donโt see:
๐ฅ Her, spending months trying to ditch the " can't eat this or I can only eat that so I don't get fat" mentality the diet culture taught her over the years.
๐ฅ The trial and error she did as she repairs the damage she got from FAD diets.
๐ฅThe time she put into journaling her meals and what she feels after eating every single day so she can observe her eating habits & patterns.
๐ฅAll the inner battles of "ang takaw mo kasi kaya ka tumataba" and learning how to shut it out like that annoying tita during Christmas ๐คญ
All the thriving women inside my programs *finally* understood that there is no easy or quick way to reverse their PCOS symptoms
BUT it doesnโt mean that it has to be toxic & complicated like your ex.๐
๐ปโโ๏ธ
I have 2 spots left for January 2024. DM me for the deets!
Iโll be honest, having an eat this, eat that can help you improve your PCOS nutrition
It gives you guidance amidst all the contradicting information you see on social media.
(and at this point, you probably donโt know what and who to believe anymore ๐ซ )
BUT just like any quick fix, itโs not a long-term solution.
Which is why youโre reading this right now ๐
Following a to-eat list can only guide you when youโre at home.
But what about when youโre out with friends?
Or during the holidays?
Letโs be real. Not every get togethers are a potluck situation ๐
This is one of the many things youโll master when I support you inside my programs.
The women you see on the 3rd slide started at the same place as you.
Exhausted, frustrated and confused.
Which is why when we work together, weโre doing things differently.
Instead of trying to rig your lifetyle around the program, weโre doing the opposite.
Why?
Because by focusing on building a program thatโs rooted in your lifestyle, we can actually create a sustainable method that will allow you to reverse your symptoms and master your PCOS nutrition like breathing.
So, I ask you.
Is a quick but temporary weight loss really worth it if you have to sacrifice a huge chunk of your life & health?
A lot of women in my DMs & programs disagree ๐
PCOS Reversals are fully booked for the rest of 2023 BUT I just opened a few spots for January 2024 so you can secure yours as early as now
DM me for the deets or book a free chemistry call before your spot goes *P**F*!
If youโre not following me on Instagram already, itโs time to!!
Iโm not as active on here so you might be missing out on a lot of things I dont post here ๐
Follow me here:
Nakakapayat ba yang pag sisi? ๐ง
Nakaka tulong ba sa PCOS ang pag sisi? ๐คจ
To my PCOS ladies! Scan the QR code to register. See you on Saturday! ๐ค
Thank you UP College of Medicine for inviting me. ๐ธ
Speak up For HER! ๐ฃ๐
Ever wondered about the science behind PCOS? ๐ฉบ Curious about how this condition can be managed? ๐ฅ๐งโโ๏ธ Well look no further!
For HER: PCOS We Care proudly presents our guest speakers for this event, expert endocrinologist Sis Myrna Buenaluz-Sedurante (ฮผฮฃฮฆ 1989), PCOS dietician Audee Sunga, and specialist Althea Castillo-Paga
โโโ
For Health, for Empowerment, and for Resilience!
Connect with us!
IG:
Email: [email protected]
Text/Call: 09393543672
โโโ
For the benefit of:
Likhaan Center for Womenโs Health
In partnership with:
Mu Sigma Phi Fraternity
Co-presented by:
Kindred PH
Slimmers World Adriatico
Powered by:
Edamama
Official Media Partner:
EDGE TV Philippines
Hi, Barbie! ๐
I havenโt posted on social media for.a.while ๐คง Your barbie was sick and needed time to rest. But Iโm back and fully loaded!
Whoโs already seen Barbie? ๐ธ
Gigising kang pagod, magtatrabaho kang pagod, matutulog kang pagod. ๐ฎโ๐จ
Googling PCOS recipes as a Filipino can be haaard. Especially because the ingredients aren't as accessible here.
Here's Ep. 1 of PCOS Recipes that are Filipino accessible ๐คญ
Itโs hard to love your body if you donโt understand it ๐ฎโ๐จ
3 things I did (and my patients) that got me from
๐ฉ a place of hopelessness and defeat ๐ฉ
to
โจa place where I thrive and grow in harmony with my body โจ
1. I stopped looking for that one magic food, drink or supplement that will instantly cure everything
I understood that itโs a COMBINATION of many things!
2. I stopped comparing my current body with my old body
As we age, our body also changes. But itโs not always a bad thing!
Instead, I poured my energy to transforming my CURRENT body to the best version it can be RIGHT NOW ๐ธ
3. I had FUN with it.
I took that time to get to know myself, my body, what works for me and what I enjoy.
Because of that, I understood my body. I grew empathy for my body and myself
PCOS is a HARD battle. Going through it alone can be worse.
So if you KNOW (not think) that youโre ready to unhate yourself and body
I offer a free 15 min call so we can discuss where youโre at and how we can transform your current self to its best version right now ๐
book your free call here: https://msha.ke/audeernd
The habit of ordering out is usually because of the lack of time in cooking every meal. Hereโs what I did to help avoid that ๐
Got PCOS? Do this and watch your blood sugar, acne, mood swings, cravings and weight improve. ๐
I don't sell meal plans alone because I want more of your money..?
To be honest, if I was just after your money, I wouldn't equip you with sustainable habits and proper mindset. You wouldn't believe how people think of us Dietitians sometimes. ๐
My goal here is not for you to depend on me forever. All of my patients can attest to that ๐ฅฐ
PCOS is a complex medical issue. It's not just about what you can and cannot eat. So to ACTUALLY get results,
I'd rather teach you. .
1๏ธโฃ how you can create/manage your own meals in a way that is accessible and enjoyable for you wherever you are (ang hirap kaya imaintain ng diet kung hindi mo naeenjoy! ๐ฎโ๐จ)
2๏ธโฃ how to understand your body's language (hunger, fullness, cravings, mood swings, breakouts) so you know what to feed your body
3๏ธโฃ how PCOS affects your body and where the symptoms are coming from
Everything is so accessible these days. With that comes information everywhere & confusion
Everything is also so spoon fed. We don't even notice how disconnected we are
When was the last time you ate to nourish and enjoy and not just out of necessity because you "have to"?
While I was in Hong Kong, I saw this aisle section in a store dedicated to โdiet & nutritionโ
I thought it was filled with herbal teas, chinese medicine, vitaminsโฆ. nutrition stuff
I was excited! โจ
But it wasnโt. It was 90% slimming this, lose fat in 10 days that, slimming detox pills
I was beyond sad
Youโd think itโs harmless. Itโs only laxatives, right? Itโs masked to elevate your โhealthโ
But with the beauty trends and standards of society makes these products come in packages
Buy 1 slimming tea and get an eating disorder/body dysmorphia
Next thing you know, your liver is suffering. Your hormones are up and down. Your body is crying for help
Your body is not to fit in an ever changing trend. Your body should never suffer for โhealthโ
Your body is unique. Itโs yours. Letโs learn to embrace it and learn what true health is
You never have to be miserable to be healthy. Together, weโll reach true health. ๐ค๐ธ
3 easy things (yes, you read that right) you can start doing today! Your hormones will thank you ๐ธ
There are SOOO many informations and "tips" on handling PCOS on the internet. It can get confusing real quick
So start with these 3 things and watch the difference it makes with your cravings, mood & energy. You're welcome!!!!!!
Who says you canโt have sweets if you have PCOS? Make this quick yummy treat with only 2-4 ingredients ๐ธ
Itโs NOT your fault. ๐ธ
book your free 15-min call here: https://msha.ke/audeernd
We are at 100k on TikTok!!! In celebration of this and womenโs monthโฆ.
Im holding a discount (limited slots only) for the PCOS Reversal Program & the Ditch the Diet Program (for non PCOS women)
Make sure to follow me on Instagram (.nutrition) & Tiktok () because Iโm announcing how to get the discount there ๐ธ
Things have been SO stressful lately. What better way to process these negative emotions but to eat my favorite food?
โฆ
Does this thought process sound familiar?
This week Iโve talked about this a lot during my coaching sessions and a lot of my patients are surprised that this exists!
Most of them (probably including you) has mistaken emotional hunger/emotional eating to be binge eating
And mostly what comes after is you get some temporary relief. Happiness. But immediately followed by
Why did I do that?
I feel so bloated
Why donโt I have control?
Ang takaw mo kasi!
Im hopeless
So hereโs what you do. . . (Watch the video!)
PS Im restocking our spearmint tea jars tomorrow at 9 AM on Tiktok ๐ธ
Iโve shared so much tips and knowledge when it comes to PCOS management on here. So Iโm sharing this to help you, like it helped me ๐ธ
Backed up by research, spearmint tea has shown to help with PCOS symptoms like. . .
๐ฉ cystic acne
๐ฉ insulin resistance
๐ฉ bloating
๐ฉ hirsutism (excessive hair growth)
By far, cystic acne was the worst for me. Took SO much of my confidence especially as a teenager
But when I started to properly manage my nutrition & lifestyle
(โฆwith this tea + supplements I also swear by ๐คญ)
I noticed big changes with my energy, bloating, cravings, acne and HECK!
Even my mood swings.
Iโve sourced the BEST spearmint tea leaves for you and packed it in a reusable glass jar with love. ๐ค
I hope youโll enjoy this as much as I did.
To place orders, click the link in my bio! We have limited stocks available ๐ธ
We do same day deliveries within Metro Manila! Orders submitted until 2 PM will be delivered the same day until 7 PM. ๐ธ
Order here: https://msha.ke/audeernd
Do you have PCOS & have tried all the diets there are and still won't lose weight? watch this!
FREE 15-min discovery call here: https://msha.ke/audeernd
Dear, you who's drowning in a sea of PCOS symptoms. I know it's difficult as it is
Not knowing what to do or where to start ending up feeling hopeless and alone. Then being told that it's your fault and being judged as you seek out help and support is even more painful.
I want to be the reminder that PCOS IS NOT YOUR FAULT.
So please DO NOT blame yourself. ๐
PCOS is such a complex medical condition. So much so that you need the right team for effective management: an OB-GYN, Dietitian, Psychologist & Endocrinologist
Itโs easy to find them. But itโs not easy to find those that will actually CARE about you
Those who not only have the medical knowledge but also have EMPATHY to treat you like a human being not just another body
My heart goes out to all of you who were blamed & judged for seeking out help. But I promise you there are a lot of fantastic doctors out there!!
In the meantime, let me be the one to tell you that it isn't your fault and it's not a dead end. There is hope.
You don't need to sacrifice so much of your mental & physical health or life to get there. ๐
We can do this together!
Love,
Your friendly neighborhood PCOS Dietitian.. Audee ๐ธ
โผ๏ธPure value content ahead โผ๏ธ
Boy was it a struggle to suffer with PCOS unguidedโฆ. alone ๐
So here I am. Being the person I wish I had, for you!
Book a FREE discovery call with me to learn my approach and how the program can help you: https://msha.ke/audeernd
Weโre almost at 100K on Tiktok! If you arenโt following me there already, click that follow button! I upload all video content there first! ๐ค
https://www.tiktok.com/?_t=8ZWnS1Yj8Fd&_r=1
you can thrive with PCOS without giving up most of your life ๐ธ
If you're thinking of putting all your efforts into eating "clean" or eating "good" this week (or next week... or next month...)
let me save you the guilt, tears and self-hate
see my thriving women on the 2nd photo!
my foolproof strategy & approach towards nutrition that I have refined and refined never included ANY restriction and yet it's still โจeffectiveโจ
So I'm saying it again: your diet doesn't have to be restrictive to be effective!
Your body is your friend, not your enemy. ๐
Regain your power & thrive with me
For PCOS women: https://tinyurl.com/pcosreversalprogram
For non-PCOS women: https://tinyurl.com/ditchthedietprogram
LAST DAY TODAY! no exceptions after.
Get the premium version of the PCOS Reversal & Ditch the Diet Program at the old price before tomorrow ends! After that, no exceptions.
Grab your slot here:
Overall lifestyle & diet program: https://tinyurl.com/ditchthedietprogram
PCOS Reversal Program:
https://tinyurl.com/pcosreversalprogram
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