PCOS System Guide-Rev-06-16 · 2016. 7. 5. · serious health issues that can result from PCOS –...

Insulite PCOS System Guideempowering women with pcos to

transform their lives

Cravings

awareness

© 2016 Insulite Health, Inc. www.pcos.com 2

TableofContents

APersonalWelcometotheInsulitePCOS5-ElementSystem.......................................6We’re here for you ...................................................................................................................... 6You’ve got a special team on your side ...................................................................................... 6This is your journey ..................................................................................................................... 6Please don’t be overwhelmed ..................................................................................................... 7How to use this book ................................................................................................................... 7Your online health protocol ......................................................................................................... 7The road to power ....................................................................................................................... 7Did you know? ............................................................................................................................ 8What makes the PCOS 5-Element System unique? ................................................................... 8Taking control of your health through self-management ............................................................. 8Support means success .............................................................................................................. 9Each component is designed to support your journey to balanced health ................................ 10We want to know how you’re doing .......................................................................................... 10

TheInsulitePCOS5-ElementSystem,OurHealingPhilosophy....................................12The Short Version ........................................................................................................... 12

What is insulin resistance? ....................................................................................................... 12Why you need a complete, long-term system, not just pills ...................................................... 13

The Whole Story: How we help you change your habits ................................................ 13What makes lifestyle change so hard? ..................................................................................... 13Gradual, consistent adjustments work best .............................................................................. 13The Body Mass Index (BMI) chart and your weight .................................................................. 14Body Mass Index (BMI) Chart ................................................................................................... 15What your BMI means .............................................................................................................. 16Overweight but fit ...................................................................................................................... 16Perfection and speed are not your goals .................................................................................. 17Balancing your body’s systems ................................................................................................. 17Why you can succeed with this system .................................................................................... 18The role of neuroscience in behavioral change ........................................................................ 18How dopamine and serotonin melt your willpower .................................................................... 19Your brain chemistry and carbohydrates/sugar ........................................................................ 19The role of movement in helping balance your neurochemistry ............................................... 20Why only one-half pound a week? ............................................................................................ 20Gradual change is the key ........................................................................................................ 21Sidestepping the dreaded rebound effect ................................................................................. 21Have You Come Off the Program? No Problem. ...................................................................... 21

TheInsuliteNutraceuticalFormulas...........................................................................23The Short Version ........................................................................................................... 23The Whole Story ............................................................................................................. 23

The modern diet ........................................................................................................................ 24Our changing earth ................................................................................................................... 24Nutraceuticals play a key role in filling the nutrient void ........................................................... 24Nutrition only works effectively with the right combination of nutrients ..................................... 25Why complete and balanced nutrition is so important for you .................................................. 25


Insulite’s Nutraceutical Formulas provide balance .................................................................... 26What our Nutraceutical* Formulas do ....................................................................................... 26Suggested dosing schedule ...................................................................................................... 27Why so many pills? ................................................................................................................... 28Multivitamins: Should you keep taking them? ........................................................................... 28Special cases: Teens, mothers-to-be, and nursing mothers ..................................................... 29Drug Interactions: Any concerns? ............................................................................................. 29

TheInsulitePCOS5-ElementSystemDietPlan:Carbohydrates...................................30The Short Version ........................................................................................................... 30The Whole Story ............................................................................................................. 31

Food as Medicine ...................................................................................................................... 31Chemicals in our brains and our eating habits .......................................................................... 31Food as cravings ....................................................................................................................... 32About carbohydrates: What they are, what they do .................................................................. 33Is it a good carb? Or a bad carb? ............................................................................................. 34Why carbohydrates may be addictive ....................................................................................... 34Carbohydrates to fat – then insulin resistance .......................................................................... 35Food allergies ........................................................................................................................... 35Steps to control carb cravings ................................................................................................... 36How you can cut refined carbohydrates .................................................................................... 37Focus on combining carbohydrates with protein or fat ............................................................. 38Grams of carbohydrates ........................................................................................................... 39Other examples of how to reduce your carbohydrates ............................................................. 39Relapses ................................................................................................................................... 39Low blood sugar? ...................................................................................................................... 40

TheInsulitePCOS5-ElementSystemDietPlan:FatsandLeptin..................................41Good fats help you release weight ............................................................................................ 41

The Short Version ........................................................................................................... 41The Whole Story ............................................................................................................. 41

Leptin: How it controls your hunger .......................................................................................... 42Polyunsaturated, Monounsaturated, and Saturated Fat in Some Common Food .................... 42

TheInsulitePCOS5-ElementSystemDietPlan:Proteins.............................................46Proteins ..................................................................................................................................... 46Add protein the right way .......................................................................................................... 46Best protein sources ................................................................................................................. 46Food as medicine ...................................................................................................................... 48Vegetarian and vegan protein ................................................................................................... 48Wake up: High-protein smoothies ............................................................................................. 48

TheInsulitePCOS5-ElementSystemDietPlan:Vegetables+Fruits.............................50The Short Version ........................................................................................................... 50The Whole Story ............................................................................................................. 50

Vegetables: Tasty best choices ................................................................................................ 50So you don’t like vegetables ..................................................................................................... 51Other good carbohydrates besides vegetables ........................................................................ 51Fruits: What to pick and why ..................................................................................................... 52

TheInsulitePCOS5-ElementSystemDietPlan:HealthyEatingHabits........................53


The Short Version ........................................................................................................... 53Say goodbye to these high-carb inflammatory foods ................................................................ 53

The Whole Story ............................................................................................................. 53What’s the difference between the Glycemic Index (GI) and Glycemic Load (GL)? ................. 53Glycemic Load of 100 Common Foods ..................................................................................... 54About Fructose .......................................................................................................................... 58Serving size: How much food is healthy? ................................................................................. 59Healthy serving size examples ................................................................................................. 59I’m hungry NOW! What can I eat? ............................................................................................ 60

TheInsulitePCOS5-ElementSystemDietPlan:MealPlanning+Tips.........................62The Short Version ........................................................................................................... 62The Whole Story ............................................................................................................. 62

Healthy snacks to keep you on track ........................................................................................ 62Meal planning tips ..................................................................................................................... 62Go nuts! .................................................................................................................................... 63Four-day sample meal plan ...................................................................................................... 63What’s for breakfast? Lunch! .................................................................................................... 65Tasty dips, dressings, and sauces ............................................................................................ 66Jazz up your salad .................................................................................................................... 66Eating out .................................................................................................................................. 66Sample two-day vegetarian meal plan ...................................................................................... 67Cookbooks ................................................................................................................................ 68

TheInsuliteNutritionPlan:AdditionalInformation...................................................69The Short Version ........................................................................................................... 69The Whole Story ............................................................................................................. 69

Water: You are what you drink .................................................................................................. 69Artificial sweeteners: hidden costs ............................................................................................ 70Read labels carefully and avoid these sugars and sweeteners: ............................................... 70Soda/diet soda? Just say NO! .................................................................................................. 70What are alcohol carbs? ........................................................................................................... 71Alcohol in moderation is okay ................................................................................................... 71Diet success tips ....................................................................................................................... 71These tips for daily living will help you on this journey: ............................................................. 71Mindset Tips: ............................................................................................................................. 72What are “net carbohydrates”? ................................................................................................. 73

TheInsulitePCOS5-ElementSystemMovementPlan.................................................74The Short Version ........................................................................................................... 74

The right balance of diet and movement ................................................................................... 75The Whole Story ............................................................................................................. 75

Movement as medicine ............................................................................................................. 75Two unique plans working for you ............................................................................................ 75Neuroscience plays a critical role ............................................................................................. 76Set goals that are appropriate for you ....................................................................................... 76Break the vicious cycle ............................................................................................................. 76Why do so many of us “think” we hate movement? .................................................................. 77The Insulin PCOS System Movement Plan and fatigue ........................................................... 77Three primary goals .................................................................................................................. 78


Goal #1 ..................................................................................................................................... 78Goal #2 ..................................................................................................................................... 79Goal #3 ..................................................................................................................................... 80Before you begin exercising... ................................................................................................... 80Ready to start exercising? ........................................................................................................ 81“Life in Motion” – Adding a little movement to your day ............................................................ 83Our Movement for Health Plan – simplicity, variety, and support ............................................. 83Types of movement .................................................................................................................. 85Movement basics ...................................................................................................................... 85Movement intensity ................................................................................................................... 86Exertion Scale: .......................................................................................................................... 86The Movement Plan: Beginners and Returning Movementrs ................................................... 87Lifelong movement plan ............................................................................................................ 89Weekly Movement Goals for Beginners .................................................................................... 89Weekly movement details (first quarter only) ............................................................................ 93Plan II: The next level for people who already movement ........................................................ 95Lifelong movement plan ............................................................................................................ 98Extra help: If you’re exercising but not losing weight ................................................................ 99Intensity: How hard should you movement? ............................................................................. 99Good reasons to keep exercising ........................................................................................... 100What doctors recommend ....................................................................................................... 100Stay hydrated! ......................................................................................................................... 100Some tips to support your movement success ....................................................................... 101

TheInsuliteCravingsAwarenessPlan.......................................................................103The cravings factor – sugar and other carbohydrates ............................................................ 103Your brain chemistry and carbohydrates/sugar ...................................................................... 104The role of movement in helping balance your neurochemistry ............................................. 105

TheInsuliteSupportNetwork..................................................................................106Welcome aboard from everyone on your Insulite team! ......................................................... 106Support is crucial to success .................................................................................................. 106We’re here for you .................................................................................................................. 106You’ve got a special team on your side .................................................................................. 106Your Online Health Protocol ................................................................................................... 106The Insulite Coaching and Advisory Support Network ............................................................ 107

ContactUs...............................................................................................................107

InsuliteHealth:WhoWeAre....................................................................................108

Acknowledgements..................................................................................................109

Appendices..............................................................................................................110Appendix I: Alcohol Carbs ............................................................................................ 110Appendix II: Sample Five-day Menu Plan .................................................................... 112

Options for Breakfast, Lunch, Dinner, and Snacks ................................................................. 114Appendix III: Omega-3 Content of Marine and Freshwater Fish .................................. 116Appendix IV: Omega-3 Content of Plants and Nuts ..................................................... 117Appendix V: Diet & Movement Diary ............................................................................ 118


APersonalWelcometotheInsulitePCOS5-ElementSystem

Welcome to the Insulite PCOS 5-Element System! We’re so glad you found us. Congratulations on taking the first step toward a healthier life and a healthier you. We’re committed to helping you transform your life.

We’rehereforyouAs a person with Polycystic Ovarian Syndrome (PCOS), Insulite Health is committed, first and foremost, to helping you transform your health. We understand your deep concerns about the serious health issues that can result from PCOS – potentially affecting your menstrual cycles, fertility, weight, mood, physical appearance, and future risk of diabetes, cardiovascular complications and endometrial cancer.

By choosing this course to improving your health, you’ll also create the opportunity to release weight if you need to, experience more energy, and begin to really enjoy and regain control over your life. We’ll provide the support to help you achieve your goals permanently and safely with this health protocol.

You’vegotaspecialteamonyoursideWe have carefully assembled a team with a balance of expertise in medicine, nutrition, nutritional pharmacology, metabolic systems, neuroscience, and movement physiology. Not only do they have great minds but, most importantly, they also have big hearts, and they want you to get better.

You are about to embark on a truly unique and powerful journey to balance your health, where false claims are replaced with science-based information and truth; where discouragement and failure are transformed through compassionate adaptation on your course to better health; where you’ll never feel alone on your journey – because our team is traveling with you.

ThisisyourjourneyThe road to health success is not a straight line. You probably know that, although a sailboat has a specific destination, it’s never precisely on the right course. A sailboat reaches its port by continually adapting through a series of “tacks” (course corrections). So, too, your course to better health will require a series of “course corrections” along the way.

The key to remember is that you will be making corrections/adaptations, not experiencing failure. We make this point emphatically because most “failure” can be traced to interpreting corrections as mistakes, then attaching anger or self-judgment to them. This, in turn, triggers neurochemical


actions in your brain that block your resourcefulness to adapt. During your journey, you will get off course, but if you stay in the boat you can reach your destination.

Pleasedon’tbeoverwhelmedIf your life is like ours, you’re busy. One look at this book and you may feel there’s too much here. Well, there is a great deal of very important information, but like our program, we support you to do it “a little at a time.” The booklet is broken down into “digestible” sections so you can focus on one at a time. In addition, each section has a summary at the beginning that we call:

The Short Version, which provides key points to be covered in that section.

The Whole Story, which follows The Short Version with complete details.

HowtousethisbookIn addition to using this guide as a wonderful reference (the table of contents will help you find specific information), we encourage you to take your time and read it in its entirety, even if you only read a few pages a day. You will discover a treasure trove of knowledge to help you with the most important thing in your life – your health.

YouronlinehealthprotocolAs part of the extraordinary support system Insulite provides you, each week you will receive the next exciting update of our online health protocol that is designed to support you throughout your journey. It includes new information on diet and movement, as well as motivational and lifestyle tips. You’ll discover powerful strategies to neutralize carbohydrate withdrawal discomfort that no other program effectively addresses. You’ll learn useful ways to change unhealthy habits. This is a one-of-a-kind program, and it’s exactly what you deserve.

TheroadtopowerOne of the most important things you can do is to educate yourself about PCOS and its causes. Insulite Health is dedicated to helping you become informed about insulin resistance – an underlying cause of PCOS – and the way it impacts your health. Remember, information is power!

We know that most people get frustrated and do not consistently stick to any program. Unlike most other approaches or products that count on your willpower to be enough, a key element of our System is to provide strategies to succeed regardless of how many times you get off course. Persistence and patience are the keys to your success, and we are here to help you maintain your commitment.

Our System is designed to act on a cellular level by preventing or reversing the insulin and glucose imbalance called insulin resistance. Increasingly, medical research shows that insulin resistance (your body’s insensitivity to insulin) is associated with many adverse health issues.

Insulin is an important hormone regulated by your endocrine system. It directs the course of many metabolic activities such as fat storage and energy usage. When your cells fail to respond appropriately to insulin, you are subject to an array of potential consequences ranging from mild to severe, such as low energy, weight gain, high blood sugar, hormonal imbalances like PCOS, and heart disease. Some of these consequences are quite devastating.


Each element of the Insulite PCOS 5-Element Systemhas been designed with two fundamental goals – to help increase insulin sensitivity and improve hormonal balance.

Didyouknow?PCOS is the most common cause of female infertility. An estimated 5-10% of women of child-bearing age (ages 20-40) have PCOS. And at least 30% of women have some symptoms of PCOS. As many as 5 million women in the United States may be affected by PCOS. This condition can occur in girls as young as age 11. According to womenshealth.gov, the Federal Government Source for Women’s Health Information, more then 50% of women with PCOS will have diabetes or pre-diabetes before the age of 40. Women with PCOS have a higher risk of having high blood pressure and high cholesterol. The risk of heart attack is 4-7 times greater in women with PCOS than women of the same age without PCOS. Women with PCOS are also at risk for developing endometrial cancer. This risk occurs because the irregular menses and lack of ovulation associated with PCOS cause production of the hormone estrogen but not progesterone. Without progesterone, the uterine lining (endometrium) becomes thick and does not shed as regularly. Over time, endometrial hyperplasia can result, which increases the risk of endometrial cancer.

The typical Western diet not only contains too many unwanted nutrients like simple carbohydrates and fats, it often lacks nutrients needed for proper metabolism. In addition, it often contains hormone-laden meats and dairy products that can increase the estrogen burden. The Insulite nutraceutical formulations are designed to add back the right nutrients needed for the body to function properly and provide additional botanicals and nutrients to help balance hormones.

WhatmakestheInsulitePCOS5-ElementSystemunique?Many researchers have studied insulin and the body’s sensitivity to this vital hormone, together with influential factors such as nutrients, diet, and movement. It was our goal to assemble this knowledge into a cohesive strategy aimed at combating insulin resistance, which is intertwined with the hormonal imbalances of PCOS. As the methods of analyzing the body’s complex chemistry have grown more sophisticated, it is clear that single drugs, or even cocktails of drugs, are insufficient for most problems. We have taken these data and applied them to insulin resistance. This is part of what makes the Insulite PCOS 5-Element System and its underlying philosophy so compelling.

The Insulite PCOS 5-Element System is designed to complement the care of your existing health care professional. Our program is meant to work with your existing medications, although, as your health improves, you may be able to decrease or stop some medications in consultation with your health care practitioner. We strongly encourage you to inform your health care professional of your participation in the Insulite PCOS 5-Element System, and alert them to any changes in your health.

Takingcontrolofyourhealththroughself-managementIf you are taking medication, it is especially important that they be vigilant in working with their health care professional to identify any changes in their medication needs. In particular, patients on anti-hyperglycemic drugs like metformin (Glucophage®) who begin the program could experience hypoglycemia (low blood sugar) and require adjustments to their dosage per their health care practitioner.


Doctors increasingly realize that many of the disorders they encounter in their practice are lifestyle conditions. This means that the conditions respond well to diet, movement, stress management techniques, and other interventions that might replace or augment commonly used medical care. Clinics are now turning to what are called self-management systems, where step-by-step programs are outlined for individuals to carry out at home and at their own pace.

Using a self-management program, individuals can take better charge of their own lives, while the doctor monitors their care. People find success in self-management programs because it gives them control over their health and over the pace at which they work toward feeling better. Plus, they receive direction, organization, and support. Doctors like self management programs because such programs usually provide elements of care that are difficult for doctors to provide, such as day-to-day support and a full complement of lifestyle recommendations – offerings that are difficult to manage in the course of a busy medical practice.

So, our System is a self-management program. It is a structured but flexible plan that you can implement at your own pace. You are the manager. However, you are advised to continue working as a partner with your doctor on all aspects of your care. Our program is designed to support and augment whatever doctor-prescribed effort you are making. We will never suggest that you quit or change your medication in any way. We will always suggest that you discuss whatever concerns you may have with your health care professional.

The staff at Insulite Health is available to answer your questions and offer support as it relates to our program or to lifestyle changes you are trying to make. In that regard, Insulite Health does not manage your program. That is between you and your doctor. We are here to help, to educate, to answer questions, to offer support, and to provide community. Of course, we are also proud of the comprehensive system we’ve built to help you. In that respect, we want to keep developing systems that help people realize their dreams – the ability to more fully celebrate life by feeling better.

SupportmeanssuccessOur doctors have studied insulin resistance and PCOS over many years, in addition to helping patients in their practices. As a result, Insulite Health learned that people who receive consistent, comprehensive support while working on lifestyle changes are more likely to succeed in both the short term and the long term. You’ll receive far more than nutraceutical formulas from us; we provide a carefully designed five-part system, with each component filling an important role to support you in transforming your health.

Please visit our PCOS communities where you can share ideas, concerns, and issues, and find additional information and support to reverse PCOS symptoms:

• PCOS Support Blog: https://www.pcos.com/blog/

• Private PCOS Group, Empowered Community (ask to join here): https://plus.google.com/u/0/communities/111452575683014125138

• Insulite on Facebook: https://www.facebook.com/pcosinsulite?fref=ts

• Insulite on Twitter: https://twitter.com/insulite


Eachcomponentisdesignedtosupportyourjourneytobalancedhealth• The Insulite PCOS 5-Element SystemNutrition Plan has been carefully designed to slowly

reduce your carbohydrate and sugar intake, minimizing withdrawal symptoms and maximizing the likelihood you will stick with the program.

• The Insulite PCOS Movement (Movement) Plan is the only one of its kind that incorporates two easy-to-follow plans that increase metabolism and insulin sensitivity. Part One of this plan is designed to overcome “movement resistance” and transform your daily life experiences by helping you adapt to simple movement routines as you slowly increase interesting, structured activities. Part Two, “Life in Motion,” gives you simple ideas to incorporate a little extra movement into your daily activities.

• In order to restore the health of your body at a cellular level and to correct the hormonal imbalance of PCOS (thereby improving the symptoms of PCOS), it is essential to consume important nutrients and specifically indicated herbs on a regular basis. The Nutraceutical section of this protocol provides detailed information on why each of these nutrients and herbs is included in our formulas.

• Our research has shown that one of the most important factors in transforming your lifestyle is the ability to effectively deal with carbohydrate and sugar cravings. While most programs simply ignore this powerful obstacle, Insulite has incorporated effective strategies into each part of our system to overcome this potential roadblock to your success.

• Finally, understanding that change is challenging, we provide a caring, Online Health Protocol. This one-of-a-kind program provides a wealth of information on diet, movement, managing food cravings, and motivation. We also offer a high level of outreach for guidance and coaching as you improve the vital balance of nutrients, diet, and movement in your life. Support is a key aspect of the Insulite PCOS 5-Element System.

Remember “knowledge is power” on your journey to transform your health, so we urge you to read this guide and refer to it often. If your life is just too busy, we understand. A short summary is included at the beginning of each section, and each week different topics in this booklet will be covered as part of your Online Health Protocol.

We also encourage you to contact us any time at [email protected] with your questions and comments on your progress.

Wewanttoknowhowyou’redoingInsulite Health exists to help you keep the commitment to better health that you have made to yourself.

We’re here to support you every step of the way. In Love & Health,

Robin Nielsen, NE, NC, BCHN


Chief Wellness Officer Insulite Health, Inc.


TheInsulitePCOS5-ElementSystem,OurHealingPhilosophy

TheShortVersionThis System is designed with five distinct elements, each working together to support you in balancing your health. One of the important strategies we address is how to change your neural networks so that you have a distinct advantage for success in changing unhealthy habits. For most people, willpower is not enough. Small, gradual, persistent change is more effective.

For those of you who desire to release weight, we suggest that you do not attempt to release more than one-half pound a week. Keep in mind that as you begin to movement more you may gain muscle mass, which is denser and weighs more than body fat. So you could experience little or no weight loss while your condition and appearance are actually improving.

Whatisinsulinresistance?Insulin is an important hormone produced and regulated by the endocrine system – the sophisticated network of hormonal signals that regulate crucial bodily functions. Insulin directs many metabolic activities such as fat storage and energy usage. A healthy metabolism needs cells that respond readily to insulin, the hormone that facilitates the passing of blood glucose through the cell wall to be converted into energy. Insulin does more than just regulate glucose. It also regulates many body processes, with its main targets being muscle, liver, blood vessels, the pituitary gland, and the brain. Insulin can affect the expression and regulation of protein synthesis and DNA, as well as steroid hormone metabolism (including the sex hormones estrogen, progesterone, and testosterone).

When your cells become insulin resistant, they lose their ability to respond properly to insulin. One result of this is that large quantities of glucose cannot enter cells and remain instead in the blood stream where the glucose passes to the liver and is converted into fat. This process often leads to weight gain. In some cases, hyperglycemia may lead to increased excretion of glucose in the urine and sometimes an initial weight loss. Excessive glucose in the blood stream also leads to free radical damage and to sugar-related damage to body tissues.

Another potential result of insulin resistance is hormonal imbalance like that seen in PCOS, specifically elevated androgen levels. Androgens are masculinizing hormones such as testosterone and DHEA. Insulin resistance initially leads to excessively high levels of insulin in the blood stream, as your body attempts to compensate. Ultimately, though, there is insufficient insulin, which may result in a rise in blood sugar and the onset of type 2 diabetes, one of the potential long-term complications of PCOS. Ongoing fatigue is often a side effect of cells being unable to convert enough glucose into energy.

The adverse impact of PCOS can be greatly reduced by reversing insulin resistance to improve the insulin sensitivity of cells. This can result in lowered glucose and insulin in the blood stream as well as reduced androgen levels, and therefore a reversal of PCOS symptoms. One result of reversed insulin resistance is often a huge improvement in a sense of well being in those with PCOS, including greater energy.


Whyyouneedacomplete,long-termsystem,notjustpillsIn order to effectively change deeply embedded habits and successfully transform your health, a balanced and complete approach is required. On the physical level this requires proper nutrition, regular movement, and additional nutritional support through specific nutraceutical formulas. On the mental/emotional planes, support through carefully designed programs to address the addictive qualities of sugar and carbohydrates is essential. Finally, Insulite’s Consulting and Advisory Teams are always available to provide help in any way we can. Insulite provides you with a complete system to help you stay on course during your journey to better health.

TheWholeStory:HowwehelpyouchangeyourhabitsThe Insulite PCOS 5-Element Systemtakes a multi-layered approach that combines our Insulite PCOS 5-Element SystemNutrition and Movement Plans, nutraceutical formulas, cravings awareness, and our Online Health Protocol to help you transform an unhealthy lifestyle. Over time, the impact of PCOS on your health can be reduced by shifting to healthy eating and regular movement.

You can change habits that no longer serve you by redirecting the neural networks in your brain to make you think differently about your health. We recognize that insulin resistance is an underlying cause of many habits, like eating the wrong kind of food. By addressing insulin resistance as a root cause of ill health, we can make it easier for you to embark on a healthier and more rewarding lifestyle.

Whatmakeslifestylechangesohard?Medical science, specifically neurology, offers part of the answer. You behave in certain ways because groups of neurons (brain cells) and neural pathways (networks of connections between brain cells) have been reinforced over decades of living to direct your actions. In order to adopt new behaviors, other neurons and neural connections must be activated. This means that, to change your habits, you must “rewire” your brain, in a sense. This task requires persistence and patience, not willpower.

Gradual,consistentadjustmentsworkbestResearch shows that lasting change to neural networks almost never occurs all at once (the exception being a circumstance where you experience dramatic physical or emotional shock or trauma). You didn’t suddenly develop your current approach to nutrition and movement, so it’s unreasonable to expect instant and total change. Lasting change takes time, so it’s important to start today. Fortunately, you can – and should – begin with small changes. If you’re consistent, and if your pace of change is reasonable, you’ll steadily progress toward a healthy lifestyle with the Insulite Health Protocol. This process will feel comfortable, since it works with your brain, not against it.

For those of you with a weight concern – take it slow: Rapid weight loss doesn’t last. (For those of you without a weight issue, read on about Lean PCOS.)

Many people with PCOS are not obese. In fact, as many as 50% of women with PCOS may not be overweight. If you have lean PCOS, please note that the jury is still out on how much of a role insulin dysregulation plays. Some research shows that even those who are thin may have some


problems with insulin regulation and insulin sensitivity.1 According to some studies, lean women with PCOS tend to have higher insulin levels in their blood than lean or normal-weight women without PCOS.2 For some women with PCOS, their ovaries are highly sensitive to the effects of insulin so that even if serum insulin is normal, the ovaries are over-reactive to that insulin and will have increased ovarian androgen output. 3

For those women with PCOS who want to release weight, the human body generally works against that desire by trying to maintain its current weight. This is why, when people try sudden or extreme diets, they may release a great deal of weight quickly, but those pounds usually return.

TheBodyMassIndex(BMI)chartandyourweightTo determine if you need to release weight, and to establish a goal weight for yourself, you can calculate your Body Mass Index (BMI). BMI is a calculation of one’s weight in relation to one’s height.

Use the following chart(s) to find your BMI. First, find your height in the left-hand column of the chart (labeled Height and highlighted in yellow); then follow the line across to find your weight. The number at the top of the column is your BMI. Pounds have been rounded off. Once you have found your current BMI, compare it to the definitions under “What Your BMI Means” following the Body Mass Index Charts.

1 Diamanti-Kandarakis E. Insulin resistance in PCOS. Endocrine 2006 Aug;30(1):13-17.

Morales AJ, et al. Insulin, somatotropic, and luteinizing hormone axes in lean and obese women with polycystic ovary syndrome: common and distinct features. J Clin Endocrinol Metab 1996 Aug;81(8):2854-2864.

Orbetzova MM, et al. Metabolic disturbances in women with polycystic ovary syndrome. Folia med (Plovdiv) 2003;45(3):12-20.

2 Vrbikova J, et al. Insulin sensitivity and beta cell function in women with polycystic ovary syndrome. Diabetes Care. 2002;25:1217-1222.

Vrbikova J, et al. Insulin sensitivity in women with polycystic ovary syndrome. Journal of Clinical Endocrinology & Metabolism 2004;89(6):2942-2945.

3 Ben-Shlomo I, et al. Hyperandrogenic ovulation (the polycystic ovary syndrome) – back to the ovary? Human Reproduction Update 1998;4(3)296-300.


BodyMassIndex(BMI)Chart(Source: National Heart Lung and Blood Institute of the U.S. Department of Health & Human Services, http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm)

BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 Height

(inches) Body Weight (pounds)

58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 59 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 60 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 61 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 62 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 63 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 64 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 65 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 66 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 67 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 68 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 69 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 70 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 71 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 72 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 73 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 74 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 75 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 76 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287

BMI 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 Height


58 172 177 181 186 191 196 201 205 210 215 220 224 229 234 239 244 248 253 258 59 178 183 188 193 198 203 208 212 217 222 227 232 237 242 247 252 257 262 267 60 184 189 194 199 204 209 215 220 225 230 235 240 245 250 255 261 266 271 276 61 190 195 201 206 211 217 222 227 232 238 243 248 254 259 264 269 275 280 285 62 196 202 207 213 218 224 229 235 240 246 251 256 262 267 273 278 284 289 295 63 203 208 214 220 225 231 237 242 248 254 259 265 270 278 282 287 293 299 304 64 209 215 221 227 232 238 244 250 256 262 267 273 279 285 291 296 302 308 314 65 216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 306 312 318 324 66 223 229 235 241 247 253 260 266 272 278 284 291 297 303 309 315 322 328 334 67 230 236 242 249 255 261 268 274 280 287 293 299 306 312 319 325 331 338 344 68 236 243 249 256 262 269 276 282 289 295 302 308 315 322 328 335 341 348 354 69 243 250 257 263 270 277 284 291 297 304 311 318 324 331 338 345 351 358 365 70 250 257 264 271 278 285 292 299 306 313 320 327 334 341 348 355 362 369 376 71 257 265 272 279 286 293 301 308 315 322 329 338 343 351 358 365 372 379 386 72 265 272 279 287 294 302 309 316 324 331 338 346 353 361 368 375 383 390 397 73 272 280 288 295 302 310 318 325 333 340 348 355 363 371 378 386 393 401 408 74 280 287 295 303 311 319 326 334 342 350 358 365 373 381 389 396 404 412 420 75 287 295 303 311 319 327 335 343 351 359 367 375 383 391 399 407 415 423 431


BMI 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 Height


76 295 304 312 320 328 336 344 353 361 369 377 385 394 402 410 418 426 435 443

WhatyourBMImeans• Having a BMI of 25 or more is considered overweight.

• Having a BMI over 30 is considered “obese” and these people are at risk of heart disease, diabetes, gall bladder disease, some cancers, and high blood pressure.

• If your BMI is 18.5 or less, you are underweight.

• People of “normal weight” have a BMI between 18.5 and 24.9. A normal BMI is associated with longevity and reduced disease incidence.

The secret of permanent weight loss lies in a healthy, sustainable approach to convince your body that the weight it seeks to maintain (known as your metabolic set point) is now lower. This kind of lasting change can only happen gradually, and usually regular movement is required to keep that set point at a lower level.

Insulite Health strongly recommends that if you need to release weight, you do so at a slow, healthy pace – no more than one-half pound per week. This gradual pace increases your chances of keeping the weight off permanently, and it also avoids health risks associated with inappropriate, unbalanced diets that yield rapid weight loss. These serious side-effects can include cholelithiasis (production of gallstones) and liver disease (inflammatory hepatitis). If you’re losing weight more rapidly than the suggested rate while on our program, especially in the beginning, don’t worry – your weight loss will stabilize. Just ensure you’re eating enough of the right food and that you are not going hungry.

If you don’t release weight immediately, still continue with the program. Remember: changing your metabolic response to food takes time. Be patient. Also pay close attention to how you feel – your energy, mood, and concentration. You may soon see considerable improvements in some or all of these areas.

OverweightbutfitWhen you diet, the weight you is a combination of body fat, muscle mass, and water weight. By exercising regularly at the same time, you actually retain and even gain some muscle mass. This is beneficial since muscle is sensitive to insulin and is an effective depot in which to store extra blood glucose. However, muscle is denser than body fat and weighs more, making it possible for your weight showing on a scale to change very little (or even rise slightly at first), even though you are losing fat and changing your body composition undeniably for the better. It’s best to pay more attention to your waist and hip measurements, and to how loose your clothes are getting, than to your weight on a scale. But if you like to weigh yourself, do it only once a week, and always at the same time of day, like before eating breakfast.

Even if you can’t release all the weight you want to, you can achieve a higher level of fitness. Over the years, researchers have examined the effects of being fat and/or fit, separately and combined, on the risk of developing a debilitating illness or even dying. The main finding has been that, as body weight increases, so does your risk of dying from heart disease or developing diabetes.


The good news is that the more physically fit you are, the less risk you run of developing serious illness. The best scenario is still to be “fit and thin.” But being classified as “overweight but fit” at least puts you closer to people who are thin, but unfit. The worst thing to be, indisputably, is a member of the “unfit and overweight” club.

PerfectionandspeedarenotyourgoalsWe understand the challenges and frustration you have faced. Our unique understanding of how to alter your brain’s networks safely and permanently is key to sidestepping resistance to change. Healthy, lasting change takes time. Be patient and persistent, and just stick to the program. Don’t worry if you miss a day or a week. The most important thing is to keep coming back.

Remember that the most effective way to achieve long-term change is to slowly alter the existing neural pathways that direct your negative behavior patterns. The Insulite Diet, Movement, Cravings Awareness, and Support Plans with our Online Health Protocol are designed to help you alter these neural networks. Willpower alone will not alter these patterns; your change in behavioral routines will make a difference! Your journey will require a series of course changes. As long as you “stay in the boat” you will continue to make progress toward your goal of improved health. Before too long we believe you’ll notice how much better you feel when you’re on our System. Then, this process can become an almost effortless lifestyle change.

While making changes, we encourage you to enlist the help and support of your physician. Let your doctor know about the changes you have decided to make. As the biochemistry of your body changes, you may even require adjustments to your medications. Always check with your health care practitioner before making changes to your prescribed medications.

Balancingyourbody’ssystemsEverywhere in nature we observe an underlying principle that profoundly defines what we experience as healthy, functioning, and effective. That principle is balance. In each instance where we find evidence of what we medically describe as an illness or disease, the condition can be scientifically demonstrated to be the result of one or more imbalances to our naturally functioning systems. This is true in examining how our bodies regulate hormones, establish levels of metabolism, process and convert glucose to energy, stimulate insulin response, utilize specific nutrients as precursors for the utilization of other nutrients, process and store fat, and numerous other critical bodily functions.

TheShortVersionOur team at Insulite Health deeply believes that we are providing you with a comprehensive system that gives you the opportunity to be successful in improving your health. The keys are understanding the challenges you face and encouraging you to “stay in the boat” even though we know you may get off course.

Understanding the relationship of neuroscience to behavioral change is the foundation for strategies that call for gradual, long-term modifications to support permanent and lasting results.

Carbohydrate and sugar cravings appear to share the characteristics of some drug addictions. The use of willpower alone is not likely to succeed. The combination of slow withdrawal from sugars/carbohydrates, better sleep and hormonally-balanced eating provides the balance to minimize the discomfort that generally accompanies “crash diets.” When you begin doing things


that support better hormone balance (cortisol and insulin) your sugar cravings will naturally decrease.

Our program anticipates and even expects that you will go off course during your journey. As long as you “stay in the boat,” (don’t give up) you increase the likelihood of improving your health. We provide support systems to help you do that every step of the way.

TheWholeStoryOur deepest goal at Insulite Health is to provide the information and tools needed for you to restore your body’s natural balance to systems such as the nervous, endocrine (hormonal), musculoskeletal, digestive, immune, and others. To accomplish this, we use a balanced approach that includes nutrition, movement, nutraceutical support, neurological factors, emotional awareness, scientific education, and a support network to transcend your current health levels. We anticipate that this will help you reach optimum balance.

WhyyoucansucceedwiththissystemWe recognize the challenges in coping with a chronic illness and in adhering to programs you might have tried in the past. For many people, it can seem like a lot of detail and complexity. It can also be discouraging. This is why Insulite Health is committed to offering a program that is comprehensive, while providing the support that is so vital to helping you succeed. We know that you are going to experience periods during this program when you’ll eat foods that don’t support your health changes. You may find you miss doing your movement because of work schedules, illness, fatigue, or lack of motivation. There will likely be days you forget to take your nutritional supplements. It’s to be expected. This program is designed to work, regardless of the number of times you steer off course. It is a very important component of what makes the Insulite PCOS 5-Element System completely unique and effective. So let’s take a look at why change can be so challenging and why you can succeed with this system.

TheroleofneuroscienceinbehavioralchangeNeural networks, or connections of neurons in the brain, are the keys to this whole process. These neural networks dictate all of our actions and behaviors, both healthy and unhealthy. When you change these networks you automatically start to change your actions and behaviors. The reason many lifestyle programs are unsuccessful in the long run is because they rely too heavily on the willpower of the individual. They don’t specifically address the networks in the brain that are responsible for the decisions you make on a daily basis.

Over many years, you have developed billions of neural connections that are “wired” to direct you to the food choices and activities, or lack of activities, that are prevalent in your life today. These networks and their vast connections have been so efficiently built over such a long period of time that it is only logical that they cannot be overridden by pure willpower. Our program recognizes the importance of these neural structures and focuses on activating new connections that direct healthier habits. Learning new tasks and activities expands your existing neural networks and stimulates them to communicate better. The overriding goal is to change the neural networks that are directing your unhealthy actions. These old neural pathways may have served your needs in the past, but if you are struggling with diabetes, they are no longer serving your needs.

It took years to develop and reinforce these pathways, so obviously it’s going to take time to create the positive pathways that will enhance your health. Therefore, to be successful, we want


you to strive to be persistent with this program. By persistent, we mean to continue with it despite the interruptions and mistakes we know you are going to make along the way. (See the heading “Sidestepping the dreaded rebound effect” below for more on the science of why consistency is so important to your success.)

HowdopamineandserotoninmeltyourwillpowerMany experts now recognize that food cravings and addiction play an important role in obesity in America. (It’s important to point out that many thin people can also suffer from these same cravings.) One reason so many of us have become addicted to carbohydrates, and sugars in particular, is because of the neural pathways they stimulate. It may shock you to learn that sugars and other carbohydrates stimulate some of the same neural circuitry that cocaine, heroin, and alcohol stimulate. This may be one reason why, when you walk past that muffin, you may have strong urges, not unlike a person addicted to drugs might have to her particular substance. Evolution recognized that carbohydrates were a potent source of energy. Therefore, it has placed them high on the desirability scale as far as your brain and cravings are concerned. Carbohydrates engage similar pathways to some drugs, and so cravings can be quite potent and powerful, seeking the energy that we “feel” we need to keep us alive.

The problem is that our bodies don’t require carbohydrates and sugars at the levels we are eating them. We ingest giant sodas and candy bars, and sugar is added to everything from salad dressing to dried cranberries. In America, it is very challenging to go through a day without eating high levels of carbohydrates. Some individuals are consuming a diet that is 75% carbohydrate-rich, with bagels for breakfast, pizza for lunch, and pasta for dinner.

Yourbrainchemistryandcarbohydrates/sugarOur genetic makeup is not designed for us to function at this high level of carbohydrate intake, as it is essentially the same makeup as our ancestors who lived on meat, nuts, and vegetation. So, why are we driven to consume carbohydrates, and particularly sugars? One reason is that they stimulate our addictive circuits. When you eat carbohydrates or sugars, both dopamine and serotonin levels in your brain rise.

In a very simplified explanation of the relationship of your neurochemistry to food cravings: when you eat carbohydrates/ sugars, both dopamine and serotonin levels in your brain rise. Dopamine is a neurochemical that helps us to feel jazzed about life; it is also the main neurochemical that helps us direct our attention to meaningful things in our lives. There are 14 different serotonin types, with serotonin having many different functions involving sex, appetite, and creation of calming and positive feelings. Often the popular press calls dopamine the “addictive neurochemical” and serotonin the “feel good neurochemical” because it is triggered by activities such as love, sex, and gambling.

When you eat sugars or other carbohydrates, both dopamine and serotonin levels rise; therefore, you feel a “buzz,” you feel good, you feel positive. However, once you stop eating them, serotonin and dopamine will begin to decrease. In addition, because you may have over eaten carbohydrates to dull certain emotions and receive the short term “buzz,” you may start to feel guilty and depressed. Often you feel worse than before you over ate in the first place.

The reason is that both of these psychological states also contribute to the lowering of dopamine and serotonin levels. This creates a perpetual internal struggle in us, where we over eat carbs


and sugars to feel better but then we feel depressed again, and over eat again to elevate those negative feelings. This is a key reason why so many people fail when they attempt to drastically alter their diets. The Insulite Protocol is scientifically designed to help you to alter this pattern.

The problem the above scenario creates for your health is that, by ingesting too many sugars and other carbohydrates over and over again, you can force your cells to become insensitive to your own insulin. This results in not only too much insulin free floating in your blood stream, but too much glucose as well. Ultimately this leads to negative health conditions such as heart disease, high blood pressure, excess weight gain, the unbalancing of hormones like testosterone and estrogen, and diabetes.

TheroleofmovementinhelpingbalanceyourneurochemistryThe Insulite PCOS 5-Element System is scientifically designed to help ease your cravings. How? First, scientific evidence indicates that movement increases dopamine and serotonin. The Insulite program slowly weans you off of your existing carbohydrate intake while slowly increasing your movement. As these changes occur, your carbohydrate/sugar intake decreases and serotonin and dopamine start to slowly fall. Simultaneously, your movement begins to pump up the dopamine and serotonin that are being depleted by the decrease in your intake of carbs. This is a delicate balance, and because of genetic variation, each person will respond somewhat differently. In general, the easiest and healthiest way to increase your dopamine and serotonin levels is to increase your movement levels. So an important part of this System is to gradually and permanently reduce your cravings to carbohydrates while building an affinity for movement and other activities that have a positive health effect.

Our program recognizes the importance of these neural structures and focuses on activating new connections that direct healthier habits. Learning new, positive tasks and activities expands the neural networks that direct us to more healthy behaviors. By understanding these relationships, you can comprehend why movement is so important to the success of your diet and nutritional program.

Whyonlyone-halfpoundaweek?The Insulite PCOS 5-Element System is designed to have you gradually wean yourself off carbohydrates, and particular simple carbs like sugars at the rate of only 5% each week. There are many reasons why there is a 90-95% failure rate among those who diet. Key among these is the shock that occurs when withdrawing from eating certain foods. A way to “trick the mind” is to slowly and gradually withdraw carbohydrates from your daily intake. If you are eating “x” grams of carbohydrates a day, and you were to stop the intake of carbohydrates (particularly sugars) all at once, your brain may respond with withdrawal symptoms, which could activate the craving mechanism for these foods. This is precisely what happens in many diet programs. They reduce your intake of the addictive foods much too quickly. Remember, it is those billions upon billions of neurons acting beneath your awareness that are really directing your behaviors. By slowly weaning you off carbohydrates, you can change your brain chemistry so that it accepts these gradual changes and begins to naturally engage in more healthy behaviors.

When you change your brain chemistry, your choices and actions automatically change.


GradualchangeisthekeyThe goal of the Insulite Movement Plan is restore the natural balance in your diet and movement levels, and alter your neural networks by slowly weaning you off high-carbohydrate foods and onto movement. Your cravings will literally become satiated by the movement in which you are engaging. Therefore, the more you consistently move (exercise), the more you will crave movement and the less you will crave high-carbohydrate foods. These changes are taking place on a neurological level. The health protocol in this plan is specifically designed to be slow and gradual.

SidesteppingthedreadedreboundeffectThe “Dreaded Rebound Effect” occurs when you start a “crash diet,” stay on it strictly through pure willpower for a while, and then give up totally because the strength of your hard-wired neural patterns in the brain eventually wins. The Insulite PCOS 5-Element System is designed to minimize this likelihood.

This doesn’t mean that your existing underlying networks won’t occasionally cause you to interrupt the Insulite program. These negative networks took many years to build, and it takes time to change them. Please do not judge yourself negatively – no negative self-talk is allowed!! Simply recognize that you haven’t totally changed the billions of old networks yet, and all that has really happened is that your old networks have caused you temporarily to re-engage in negative, unproductive behaviors.

Your most important goal is to go back and start repeating the actions that alter those networks. You may need to start over quite a few times. It is part of a process that we know can work for you, and we are here for support. Each time you return to the program you continue to alter your old ingrained neural networks, creating more positive neural networks. Over time, the process becomes easier and easier and the change becomes more and more natural.

HaveYouComeOfftheProgram?NoProblem.

StartoverThe best way for good nutrition and movement to become life-long habits is to find healthy foods you like and activities you enjoy. The Insulite PCOS 5-Element SystemMovement sections in this booklet provide numerous ideas and tips to help you do this. Even so, there will be times when you simply won’t be able to eat right or movement. You might miss a day, a week, or even longer because of travel, stress, sickness, vacation, or any of a hundred reasons. This happens to everyone. When your time comes, simply restart the program where you left off. Even if you need to take a step back to regain some basic fitness, don’t worry about it. Slip-ups are expected, but the way in which you handle them will directly affect your progress.

Each time you fall off the program, we want you to set the goal to recommit. You can use our online forum to get help and support. We’ve all been there and will be there again. Gradually, this recommitting to the program and re-engaging in healthy behaviors will turn into a lifetime of good nutrition and movement, which will help prevent the damaging effects of your disease. Restarting the program is the best way to continue rebuilding the neural networks that will foster long-term behavior change. Each time you choose to start again, you are growing new neural connections that make it easier for you to continue. This is critical information that many programs and people fail to understand.


As we’ve mentioned previously, changing the neural networks that support negative behaviors into those that support positive ones will not happen overnight. Worrying about minor mishaps during this long and gradual process will only strengthen the stress response, and perhaps increase your desire to resort to your old habits. Remember, we’re not worried about the past, and we don’t want you to either. We encourage you to focus on the present and the future. Practice patience, forgiveness, and put your best foot forward…then watch what happens!


TheInsuliteNutraceuticalFormulas

WhyyouneednutraceuticalstohelptransformyourhealthThe Insulite PCOS 5-Element Systemis intended to be used as a whole system. While the nutraceutical supplement component of this plan is designed to provide nutrients important to the structural and functional needs of the body, we do not believe that supplements alone are sufficient to achieve positive health outcomes. Thus, the nutritional formula component of our plan is intended to be used in conjunction with a balanced regimen of using food as medicine, movement, stress management, restorative sleep, cravings awareness, and community support.

TheShortVersionThe medical community is now beginning to grasp the vital importance of nutrients and the power they offer in helping us maintain our health and transform disease into well being. A combination of environmental elements has compromised the nutritional quality of a substantial portion of our food supply.

Our modern diets often lack the balance of nutrients our bodies require to maintain optimum health. Carbohydrates, and sugars in particular, are at the top of the list of foods that have a negative impact on insulin sensitivity and can deplete vital nutrients quickly.

The Insulite protocol includes a carefully formulated combination of nutraceuticals, which have been shown previously to improve insulin sensitivity, reduce carbohydrate cravings, and balance sex hormone levels. They help manage symptoms of PCOS, including irregular menses, acne, infertility, mood swings, excess hair growth, hair loss, and more.

As part of this system you will be taking 18 capsules daily – 6 of these are fiber capsules. While it may seem like a lot, the quantities of certain nutrients needed to achieve nutritional balance require more than a single pill.

Teenagers: While vitamin and mineral supplements are widely used and generally considered safe for children, you may wish to check with your doctor or pharmacist before giving these or any other dietary supplements to your child.

If you are pregnant, or if you become pregnant while on the Insulite PCOS 5-Element System, we recommend that you discontinue the supplements. We have another nutrient protocol for you to use while pregnant and breastfeeding – let us know when you’re ready and we’ll switch you over. You will be able to continue the diet and movement components of the Insulite PCOS 5-Element Systemwhile pregnant and breastfeeding, but double check with your health care provider to make sure.

TheWholeStoryOnce upon a time, before the industrial revolution, one could argue that our diets gave us far more nutrient-dense whole foods than today. Higher quantities of fruits and vegetables were the rule, not the exception. Our carbohydrate intake took the form of whole grains that were produced in an environment that today would earn the label “organic.” Natural fertilizers nurtured healthy, nutrient-rich, tasty foods. All that has dramatically changed.


ThemoderndietToday, high levels of simple carbohydrates like bagels, pasta, and pizza, as well as voluminous levels of sugar found in sodas, pastries, oversized desserts, huge candy bars, etc., dominate many of our diets. We find “hidden sugar” in almost everything we eat, from processed meats to dried fruits.

OurchangingearthAnd, there’s another serious issue. Because of the increase in industrialized farming, our once nutrient-rich farmlands have been depleted through the widespread use of artificial fertilizers, herbicides, pesticides, irradiation of vegetables, over-planting, and failure to practice healthy crop rotations. As a result, today’s food supply often contains chemical residues that are incompatible with optimal health. In fact, toxins are a big issue with PCOS that can keep us stuck feeling lousy and with more weight than we want – that’s why our nutraceuticals contain nutrients for gently detox support.

While we have an abundant meat supply, our beef, pork, and poultry are often derived from animals raised with drugs and hormones aimed at increasing weight and yield. They are commonly raised in inhumane, stressed environments. Always look for 100% grass fed meats, free-range chicken and eggs, and wild caught fish and shellfish. These animals have been raised much healthier on their natural diets and have supported the planet in a much more sustainable way.

Long-term consumption of high calorie foods that have low-nutrient density has led to a situation where many people are deficient in the nutrients required for optimal health.

NutraceuticalsplayakeyroleinfillingthenutrientvoidSlowly but surely, the medical community has begun to embrace the use of supplemental nutrients to support the healing process. Many medical professionals are now prescribing nutrients with a well-documented history of safety and effectiveness like omega-3 fatty acids, magnesium and CoQ10 for cardiovascular health, and more recently, probiotics to support digestive health, immune health, and healthy aging. Vitamin D3 prescriptions have become mainstream to support immune, bone and brain health.

As the medical community has become more convinced of the health value of supplemental nutrients, an increasing amount of research has been undertaken on vitamins, minerals, and other dietary factors. Every day we are discovering additional positive effects that these nutrients can have on our bodies and minds. For example, we now know that magnesium is required for more than 300 enzymatic reactions in the human body. Lack of sufficient magnesium is strongly linked to heart disease and more importantly for us, insulin resistance. Yet studies indicate that as few as one in four people have a dietary intake of magnesium that meets RDA levels – just keeping us from illness and death.

Those of us with insulin resistant conditions, such as diabetes, pre-diabetes, PCOS, metabolic syndrome, excess weight gain, and obesity now have another very important tool to use in our journey to a healthy life – nutraceutical formulas.


NutritiononlyworkseffectivelywiththerightcombinationofnutrientsMother Nature demands some very specific and complex combinations of nutrients in order to achieve good health. It is clear that a properly balanced combination of vitamins, minerals, amino acids, and fatty acids are fundamental to our core metabolism. A group of these nutrients known as “essential” are needed for good health, but cannot be manufactured by our bodies. We can only get them through what we eat. If you aren’t ingesting and properly digesting the right amounts and kinds of nutrients, your cells cannot function effectively. If your cells are functioning inefficiently then poor health symptoms begin to appear, and if left untreated, disease could be the eventual result.

WhycompleteandbalancednutritionissoimportantforyouLet’s look at a few examples of how nutritional balance is critical to women with PCOS.

MagnesiumWithout adequate amounts of the mineral magnesium, the process of converting sugars from our diet into energy is impaired. Numerous studies have shown that people with magnesium deficiency are much more likely to develop insulin resistance and eventual diabetes.

ChromiumChromium’s primary job is to allow your cells to accept insulin. If you suffer from PCOS, pre-diabetes, diabetes, or any other insulin resistant disease, and if you are not ingesting enough chromium, your cells can’t process insulin. Insulin and glucose levels become unbalanced and your health can deteriorate. When your cells receive the correct amount of chromium, they begin processing insulin more effectively, and the complications of your disease may begin to reverse.

Alpha-lipoicacid(ALA)This nutrient is essential to breaking sugar down into a usable form that can be burned for energy. It also affects glucose transport, which results in increased insulin sensitivity and lower glucose levels. Lipoic acid is also an antioxidant with many vital protective functions, including extending the functional capacity of vitamin C, vitamin E, and CoQ10. In addition, lipoic acid is one important way to raise glutathione levels, critical to people with insulin resistance who need to remove the toxic byproducts of excessive blood sugar. A study of lean women with PCOS showed that taking ALA improved insulin sensitivity, triglycerides, and LDL, and even increased the number of menstrual cycles in some of the subjects.4

SawPalmettoberriesWomen with PCOS tend to have elevated androgen (male hormone) levels: specifically testosterone or DHEA-S. Saw palmetto berries impede testosterone conversion and reduce levels of circulating androgens, resulting in reduced androgenic symptoms like acne and unwanted hair loss or excess hair growth.

4 Masharani U, Gjerde C, Evans JL Youngren JF Goldfine ID. Effects of controlled release alpha lipoic acid

in lean, nondiabetic patients with polycystic ovary syndrome. J Diabetes Sci Technol 2010 Mar 1;4(2):359-364.


FreeradicalsFree radicals are molecules that “react” quickly with proteins, fats, and carbohydrates in the body. Our systems require free radicals, but in excessive amounts these free radicals damage cellular membranes, accelerate aging, and promote the disease process. Stress can play an important role in the creation of excess free radicals. The Insulite Nutraceutical Formulas include a combination of antioxidants, such as vitamin C, alpha-lipoic acid, taurine, catechins, grape seed extract, quercetin, and others. These molecules have broad roles in protecting various cellular compartments against the production of free radicals that might impair energy production, damage cell membranes, or interfere with efficient cell repair.

Insulite’sNutraceuticalFormulasProvideBalanceThe Insulite PCOS 5-Element System’s Nutraceutical program uses discoveries from molecular biology and nutritional biochemistry as well as knowledge of human pathophysiology and phytochemistry to arrive at a combination of nutrients and herbs intended to support the processes that govern healthy metabolism. There is a growing body of research suggesting that, when combined with movement and healthy dietary changes, supplemental nutrients may provide added benefits to people with insulin dysregulation disorders and hormonal disorders. Our carefully selected blend of nutrients and herbs are each purposefully included to support a program of food and movement to improve insulin sensitivity and regulate sex-hormone levels. Please visit https://www.pcos.com/5-elements-of-the-insulite-pcos-system/ - step1 to see a detailed description of each of the ingredients in the Insulite PCOS 5-Element System’s Nutraceutical Formulas. It is unrealistic to expect a single pill to reverse insulin resistance. The Insulite PCOS 5-Element Systemis a comprehensive approach that combines diet, movement, cravings awareness, an online support protocol, and nutraceuticals. To support your metabolism, it is important to take the recommended dose of capsules each day. For detailed information on the suggested dosing schedule, please see page 19.

We address the whole person in a realistic way. Our Nutraceutical Plan is based on scientific research that targets some of the key elements of PCOS, namely insulin resistance and resulting hormonal imbalance combined with unhealthy eating habits and lack of movement.

WhatourNutraceutical*FormulasdoThe Insulite Nutraceutical Plan includes four specifically designed blends of nutrients.

PolyPlus An exclusive formula designed to decrease circulating testosterone levels to reverse unwanted hair growth and acne. It also increases sex-hormone binding globulin, which decreases free-floating testosterone and estrone, enhances menstrual regularity, and supports liver function by aiding detoxification pathways.**

InsulX A carefully formulated combination of pure nutrients that naturally change the interaction of individual cell membranes with insulin, InsulX is primarily designed to increase the insulin sensitivity of your cells. As a result, cells can accept glucose more efficiently to be converted into energy, which reduces circulating blood glucose. A decrease in blood glucose reduces the


secretion of insulin, a major cause of symptoms PCOS and hormone imbalance. When insulin and glucose are balanced, the symptoms of PCOS can begin to reverse.**

RejuvaPlus A high potency blend of herbs, antioxidants, and vitamins, RejuvaPlus is designed with components that have been shown in research to minimize free-radical damage, helping to decrease inflammation – a chronic condition of PCOS, and improve some symptoms associated with elevated insulin.**

GlucX A combination of natural fibers developed to help regulate the absorption of glucose into the blood stream while maintaining a healthy cholesterol balance. The ingredients in GlucX have been shown to support improved blood sugar balance, better digestion and regularity, improved toxin removal and healthier hormone balance. Additionally, research demonstrates the benefits of high fiber intake with regard to weight loss and its cardio-protective effects.**

* Health Canada defines nutraceutical as: “A product isolated or purified from foods that is generally sold in medicinal forms not usually associated with food. A nutraceutical is demonstrated to have a physiological benefit or provide protection against chronic disease.” (Policy paper: Nutraceutical/functional foods and health claims on foods. Health Canada, Therapeutic Products Programme and the Food Directorate from the Health Protection Branch, Nov. 2, 1998. http://www.hc-sc.gc.ca/food-aliment/ns-sc/ne-en/health_claims-allegations_sante/e_nutra-funct_foods.html). For some individuals, the Insulite PCOS 5-Element System has been shown to decrease the need for insulin and other medications. Remember, please include your physician in your decision to take this product. Your doctor can help monitor your condition and adjust your insulin or medication dose. Also, because of the efficacy of this product, please adjust your carbohydrate intake appropriately. In this situation, and in other special cases, you may need to take a lower dose of some of the Insulite nutrients. Please consult with our Consulting and Advisory Teams at [email protected].

** These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat,

cure or prevent any disease.

SuggesteddosingscheduleHere is the suggested dosing schedule for the Insulite PCOS 5-Element System:


If you forget to take any of the supplements with breakfast or lunch, you can take that dose with dinner. And if you have trouble taking GlucX in-between or away from meals, take it with meals. Make it easy-breezy!

Whysomanypills?The Insulite PCOS 5-Element System is designed with the intent to help your body more efficiently process the small molecules that originate from the foods you eat every day. Therefore, we have developed specific formulas designed to revitalize the cellular responses involving glucose and insulin. The quantities of certain nutrients needed to achieve this effect do not always fit into a single pill. Moreover, nutrients, such as magnesium and fatty acids, are not easily obtained in adequate amounts from the diet. For instance, it would take more than two pounds of beef to get the amount of coenzyme Q10 offered in this program. It would also require unobtainable amounts of green vegetables to receive the daily amount of magnesium required on this program. These and other nutrients, by virtue of the quantity needed, take up large amounts of space within capsules and tablets. This is why you’re taking a substantial number of capsules with the Insulite PCOS 5-Element System. Each element is targeted to increase your body’s ability to process the constituents of food effectively.

At recommended levels, you’ll take 18 capsules per day – 6 of these are fiber capsules from GlucX. This may seem like a lot if you are new to taking supplements but it’s nothing compared to what most of us take!. This is the volume needed to facilitate physiological change. If you find it challenging to take capsules, it might help by “reframing” this activity as feeling truly blessed to have access to this kind of support and help to transform your health.

We encourage you to take the supplements at least twice daily as it helps your body to maintain nutrient levels in your blood stream throughout the day.

Multivitamins:Shouldyoukeeptakingthem?Many Insulite customers continue their multivitamins while on our program. We recommend this complementary approach, as long as you don’t feel overwhelmed by the number of pills you are taking. And if you aren’t currently on a multivitamin but would like a recommendation, we’ll do that for you (just send us a quick email at [email protected]). We have a whole online store full of complementary nutrients of the highest quality so you can feel your best. Be sure to take your multivitamin with meals as vitamins and minerals are better absorbed with food. GlucX may interfere with the absorption of any medications you may be taking, so until you are off all medications, take it away from them. To be safe, we recommend that GlucX is taken at least an hour before meals and an hour apart from other medications. If this is hard for you – take the GlucX with meals. It’s better to take it then, then not at all.

Our nutrients are specialized, so they are not designed to provide the same broad spectrum of nutrients as a multivitamin. And all vitamins are not created equal so beware! Many contain the wrong form of nutrients or inadequate amounts. Don’t take a multivitamin just because. Make sure you get support from our team so you know that you are doing something really good for yourself with the correct form, the right amounts, and the very best quality.


Specialcases:Teens,mothers-to-be,andnursingmothersMany adolescents (age 13-18) use the Insulite PCOS 5-Element System to improve their PCOS symptoms: regulate their menstrual cycles, reduce acne, release weight, and increase sensitivity to insulin. To date, there is no specific research by Insulite Health, such as clinical trials, concerning the use of any nutrients by an adolescent population. While the nutrients in our system are considered safe, we cannot directly recommend the full dosage for teens less than 16 years old. However, we believe it is safe for teens to take half the adult volume. This is a standard recommendation for teens who wish to take nutrients and supplements that are generally considered safe for adults. In 2002, the U.S. Food and Drug Administration (FDA) stated, “While vitamin and mineral supplements are widely used and generally considered safe for children, you may wish to check with your doctor or pharmacist before giving these or any other dietary supplements to your child.” While our nutrition and movement programs are considered safe for any adolescent that does not have special needs, it is still advisable to consult with your licensed health care professional before beginning these programs.

If you become pregnant while on the Insulite PCOS 5-Element System, we recommend that you discontinue the supplements until after you have given birth and are done breastfeeding. We can recommend our prenatal vitamin protocol for you at this time. Send us an email at [email protected] and we’ll send the protocol right over. Please consult a health care professional like a licensed naturopathic doctor, holistic medical doctor, or registered herbalist to learn about herbs that you may safely take while pregnant and breastfeeding. We encourage you to continue using food and movement as medicine to stay balanced and to have a healthy pregnancy.

DrugInteractions:Anyconcerns?The subject of drug-nutrient interactions has received widespread attention. There are hundreds of published reports on drugs that contribute to nutrient depletion. For this reason, health care practitioners are increasingly recommending nutrient supplements to their patients on medications. Medications commonly used in PCOS and its complications include hormonal contraceptives, drugs that lower blood sugar like Metformin, spironolactone, statins, and anti-hypertensives. There are fewer reports on nutrients that interfere with drugs, although it is known that some nutrients, such as fatty acids, can lower the need for anticoagulant drugs and insulin. If you are concerned about possible drug-nutrient interactions, please talk with your pharmacist and doctor. In general, please take your medications and other supplements separately from the GlucX supplement. GlucX contains fiber that may theoretically interfere with the absorption of other medications taken at the same time. Taking GlucX at least an hour apart from other substances should be sufficient to prevent any effects on absorption.

If you are taking medications for any condition and you add the Insulite PCOS 5-Element System to your current medications, we recommend that you remain vigilant about observing symptoms of interaction, especially during the first two weeks. Please contact your physician, as well as us, if you notice any interactions. We are happy to provide a detailed list of our formulations, including research citations, to share with your health care provider. Or you may visit our website www.pcos.com (insulitehealth.com) for a detailed list of ingredients.


TheInsulitePCOS5-ElementSystemDietPlan:Carbohydrates

Humans have slowly adapted over the millennia and we are simply not genetically designed to cope with a sudden barrage of fast foods, supersized muffins, and giant sodas that are so common in modern diets. From an evolutionary standpoint, these meals are a very new and unfamiliar source of nourishment.

TheShortVersionNutritious food is a powerful way to help you restore your health. Using “food as medicine” can have the biggest impact on your health - more than anything else you may do.

For individuals with PCOS and hormone imbalance, it is essential to focus on developing healthy eating patterns for several reasons. Healthy food provides nutrients for your cells, tissues, and organs to function properly. Consuming a low carb, whole foods diet that addresses insulin resistance is helpful for women at any age no matter what health challenges they are facing. The relationship between chemical reactions in your brain and the foods you eat can be very strong. Understanding how they are tied together is the first step in successfully altering your eating habits.

Below are explanations of “refined or simple” and “complex” carbohydrates:

1. Refined or simple: These include refined sugar, like white sugar, and all flour products like pasta, bread, pastries, muffins, couscous, cookies, etc., and sugar found in milk and fruits. Refined carbs can be the most damaging. Simple carbs are digested quickly (with some exceptions) and are one of the leading causes of disease.

2. Complex: These include whole grains, legumes (beans), vegetables and fruit. Complex carbohydrates are digested gradually and, in general, are packed with nutrients and fiber. But research shows that grains turn into sugar too quickly for managing blood sugar and insulin effectively. So for best results, whole gluten-free grains, if consumed, need to be in quantities of ¼ cup per meal or less. Vegetables are truly the best foods to help heal from symptoms of hormone imbalance. Fiber is a complex carbohydrate that is a less digestible component of fruits, vegetables, grains, nuts, and legumes. Most fiber passes through the intestines undigested. The benefits of fiber include digestive health, regular bowel movements, and a feeling of satiety after eating. The optimal amount of fiber intake for adults is around 25-30 grams per day. Many vegetables are considered non-starchy or not complex and can be eaten in unlimited quantities. Complex carbohydrates need to be eaten in limited quantities, but at every meal: ¼ cup grain or legume, ½ cup starchy vegetable (root vegetables and some squashes), ½ -1 cup berries or grapefruit (limit intake of other fruits for awhile). You may need a little more if you are exercising more.

Keep in mind that the slower a particular type of carb enters your blood stream, the smaller the insulin spike. This is a really good thing!

Carbohydrate cravings may also be related to food allergies or sensitivities, as you can read about on page 25.


The keys to controlling carbohydrate cravings is to balance hormones – the biggies, cortisol and insulin. Here are the steps:

• Gradually reduce your carbohydrate intake by 5% per week.

• Eat breakfast within an hour of waking that includes at least 20 grams of protein.

• Eat every 5 hours and stop eating 3 hours before bedtime.

• Combine protein with healthy fats and carbohydrates at every meal.

• Get a good night’s sleep – at least 8 uninterrupted hours.

While there are varying opinions on carbohydrate consumption our goal for normal daily intake of carbohydrates for individuals with PCOS and hormone imbalance is 60 grams – this is about 20 grams per meal. Continue to decrease your daily carbohydrate intake until you reach 60 grams a day in normal consumption. It is important to take extra caution to prevent hypoglycemia (low blood sugar) if you are using any medications that lower blood sugar, like Metformin (Glucophage). Keep track by checking your blood sugar frequently.

TheWholeStoryUntil farmers began cultivating grains such as wheat and corn 5,000 years ago, we were a hunter-gatherer society eating foods like vegetables, nuts and seeds, fruits with a lot less sugar, and meats. Geneticists say it will take close to 100,000 years for our genetic makeup to adapt to the diet that the average person consumes today, which is 70% carbohydrates. With bagels for breakfast, pizza for lunch, and pasta for dinner, the average person has a very carbohydrate-laden nutritional regimen!

FoodasMedicineFood is a powerful healing force. In fact you have all the power to heal yourself… through food. Food can either harm us or heal us, and we’ve known that since the beginning of time. For chronic health conditions a healing diet is more effective than drugs or surgery. This applies to reversing insulin resistance, as well as its potential health consequences. The centerpiece of the Insulite PCOS 5-Element System is a healthy diet, which includes a balance of carbohydrates, fats, and protein in serving sizes we believe best support a healthy life.

There are several reasons why we eat. Food satisfies the legitimate demand by the body for nourishment and rebuilding. Some of us use food to deal with emotional issues – eating because we feel driven by, and addicted to food – particularly high sugars and other carbohydrates. Our brain chemical serotonin promotes feelings of satiation and well being, and these levels rise when we eat. While we all have our “comfort foods,” in its extreme form food cravings can include unhealthy behaviors such as bingeing and/or purging, obsessing about food, being unable to stop eating even when you want to (compulsive overeating), and more.

ChemicalsinourbrainsandoureatinghabitsThe human brain is highly sensitive to food stimuli. There is growing evidence that some people may be prone to having an addictive relationship with food, much like drug cravings. Some


research has shown that obese individuals have fewer dopamine receptors in the brain.5 This lack

of dopamine receptors in overweight individuals could exacerbate the drive to use food more frequently for satisfaction, as dopamine levels rise with overeating. Dopamine is a neurotransmitter that enables us to manage feelings of satisfaction and pleasure, as well as motivating us to repeat meaningful behaviors such as eating, engaging in sexual activity, avoiding pain, caring for children, participating in hobbies, and more.

Dopamine blocks the reuptake of endorphins, meaning that more endorphins are available to be used by the body to reduce the sensation of pain. The problem with the dopamine circuit is that it can be usurped by drugs, alcohol, and food. This means that our brains can be “wired” to perceive food as the most meaningful thing in our lives! For those of us whose dopamine circuits are overpoweringly triggered by food, we hope to help you replace eating-to-satisfy-cravings by helping you to focus on other creative, more meaningful activities such as movement, hobbies, and cultivating interpersonal relationships. One way to start is by asking yourself before you eat: “Am I eating for nourishment, for emotional reasons, or to feed my cravings?”

Individuals who carry excess weight have more brain activity in the regions of the brain associated with sensory input from the mouth, lips, and tongue than people of normal weight.6

Moreover, extremely overweight people have different responses to glucose (sugar) intake than non-obese people, which allows them to eat for longer periods of time before their brains signal satiety (fullness).7

FoodascravingsBecause of the similarities between drug and alcohol cravings and food cravings, some scientists are suggesting a treatment model for obesity that is similar to that for substance abuse cravings.8

It is not helpful to blame a person with cravings for his or her situation. Cravings are part of our lives and give us valuable information to guide us to a happier life. It is more productive to understand the history of your cravings and the circumstances surrounding their development. We urge you to be kind to yourself as you shift your lifestyle to incorporate the healthy changes you read about in this guide. The Insulite PCOS 5-Element System helps to wean you off carbohydrates and simple sugars by gradually reducing your intake in order to minimize withdrawal symptoms and maximize your success.

The Insulite Nutrition Plan is structured for you to eat three meals per day, plus snacks if needed, until you can go down to 3 meals per day.

We strongly advise against skipping meals, because it will adversely affect your hormones - it affects the metabolic and endocrine mediators that signal you are satiated. If you get hungry

5 Wang G, et al. Brain dopamine and obesity. The Lancet 2001;357:354-357. 6 Hendry J. Researchers suggest overeating similar to cravings: Growing body of evidence supports

substance abuse treatment approach. DOC News 2005 Jan 1;2(1):14. 7 James GA, Gold MS, Liu Y. Interaction of satiety and reward response to food stimulation. J Addict Dis

2004;23:23-27. 8Hendry J, Kelley AE, et al. Neural systems recruited by drug-and food-related cues: studies of gene

activation in corticolimbic regions. Physiol Behav 2005 Sep 15;86(1-2):11-14.


between meals, have a snack. However, when you feel hungry, think back to what you had for the previous meal or snack. Was it balanced with a healthy protein, fat and vegetable or was it more highly refined carbohydrate like chips, cookies, bread, pasta, or icecream? A balanced meal or snack will curb your hunger. (Read on for more suggestions about high protein and “good fat” snacks.)

Aboutcarbohydrates:Whattheyare,whattheydoThe human body is designed to burn the calories in protein, fat, or carbohydrate and use them for fuel. The brain relies mainly on sugar for its energy, while organs such as the heart rely on fat for energy. In a pinch, most of our tissues can even burn protein for energy, such as during an infection. The skeletal muscle that moves us about in our daily lives is terrific at burning fat and sugar in fit individuals. But if we are sedentary and we don’t move our bodies around, our muscles become less efficient at burning fat. Therefore, in unfit people, skeletal muscle relies more on sugar, with much of the fat being shuttled off to storage. The bulk of this fat storage lands in the belly, as well as in the liver and in muscle. Increasingly, in today’s diet, we are awash in carbohydrates, where simple sugars are the rule. Many years ago, we did not have the same access to these simple sugars as we do today. Also, we were better fat burners, because we were more active. Since sedentary people are not efficient fat burners, they tend to require more simple sugars for their energy, thus perpetuating a vicious cycle. Therefore, when you are between meals or have “low blood sugar” you crave carbohydrates (sugar) to replenish your fuel source.

Below are explanations of “refined or simple” and “complex” carbohydrates:

1. Refined or simple: These include refined sugar, like white sugar, and all flour products like pasta, bread, pastries, muffins, couscous, cookies, etc., and sugar found in milk and fruits. Refined carbs can be the most damaging. Simple carbs are digested quickly (with some exceptions) and are one of the leading causes of inflammation and disease.

2. Complex: These include whole grains, legumes (beans), vegetables and fruit. Complex carbohydrates are digested gradually and, in general, are packed with nutrients and fiber. But research shows that grains turn into sugar too quickly for managing blood sugar and insulin effectively. So for best results, whole gluten-free grains, if consumed, need to be in quantities of ¼ cup per meal or less. Vegetables are truly the best foods to help heal from symptoms of hormone imbalance.

Fiber is a complex carbohydrate that is a less digestible component of vegetables, grains, nuts, fruits, and legumes. Most fiber passes through the intestines undigested. The benefits of fiber include digestive health, regular bowel movements, and a feeling of satiety after eating. The optimal amount of fiber intake for adults is around 25-30 grams per day. Many vegetables are considered non-starchy or not complex and can be eaten in unlimited quantities. Complex carbohydrates need to be eaten in limited quantities, but at every meal: ¼ cup grain or legume, ½ cup starchy vegetable (root vegetables and some squashes), ½ -1 cup berries or grapefruit (limit intake of other fruits for awhile). You may need a little more if you are exercising more. About 60 grams of carbohydrate per day (20 grams per meal) is optimal and more if you exercise.

Keep in mind that the slower a particular type of carb enters your blood stream, the smaller the insulin spike. This is a really good thing!


Carbohydrate cravings may also be related to food allergies or sensitivities, as you can read about on page 25.

Within each of these categories, there are healthy choices and unhealthy choices. Even though fruit is a simple carbohydrate, it is a better choice than a slice of white bread, which is considered to be a complex carbohydrate, but is absorbed very rapidly. A diet that relies heavily on vegetables and some fruits provides insulin balance, cardiovascular health, and longevity. One way to determine the effect of a food on blood sugar is to reference its Glycemic Load or GL. (Please refer to page 36.)

Isitagoodcarb?Orabadcarb?If you are confused by the difference between unrefined (healthy) carbohydrates and refined (unhealthy) ones, it may help to consider how foods enter your blood stream. The slower a particular type of carb enters your blood stream, the smaller the insulin spike. The faster those carbohydrates enter the blood stream, the higher the insulin spike.

Highly refined carbohydrates such as sugar, flour, soda, crackers, and cookies enter your blood stream quickly as glucose. Carbohydrates from vegetables contain more fiber, which slows the release of glucose. Some starchy vegetables are exceptions to this, such as white potatoes, which convert to glucose more quickly than other vegetables. We recommend that you mainly rely on the natural carbohydrates found mostly in vegetables and the few lower sugar fruits like berries and grapefruit.

Over time, you are likely to feel a difference in your energy and stamina if most of the carbohydrates you consume release glucose into your blood slowly. It will no longer feel right to eat highly refined carbohydrates. Test Don’t Guess One way to assess how the food you eat is affecting you and your blood sugar is to get a blood glucose monitor with test strips (True2Go is a reliable and cost-effective kit to purchase from Amazon) to test your glucose levels before and after a meal to see what’s happening. Keep your post-prandial (after a meal) blood sugar to 110 or below for a month to reset insulin sensitivity. This is a great goal.To do this you’ll need to eliminate those foods that spike your blood sugar above 110 – or add in more fats and protein to slow down it’s breakdown into sugar. White bread has a Glycemic Index score of 100, so the higher a particular food is on the glycemic index, the more quickly it raises blood sugar. Read on for more about the Glycemic Index.

WhycarbohydratesmaybeaddictiveEven if you want to cut back on carbohydrates, your body tends to crave them. However, eating carbohydrates only makes you crave them more. This escalating, recurring craving drives unhealthy eating patterns. It is the carb-rich diet, not a high-fat diet, that is the underlying cause of the modern obesity epidemic. Carbohydrate cravings also make weight loss difficult for many people.

Not all people addicted to carbohydrates are overweight. In fact, up to 40 percent of all people of normal weight may suffer some degree of carbohydrate cravings, and as many as 75% of


overweight individuals may also face this struggle.9 Cravings to carbohydrates (and sugars) is primarily driven by the profound ability of these foods to stimulate your dopamine, serotonin, and endorphin brain circuits. These circuits are among the neurochemical pathways that produce your feelings of pleasure and contentment, and help you dull both emotional and physical pain.

Carbohydratestofat–theninsulinresistance

CarbohydratestofatWhen a person who is addicted to carbohydrates eats carb-rich food, the body releases too much insulin. (This is called post-prandial reactive hyperinsulinemia.) This elevation in insulin may cause a subsequent drop in blood sugar (but not always, as in insulin resistance where the rise in insulin does not lower blood sugar), thereby generating a strong impulse to eat more frequently. Elevated insulin levels also encourage the body to store food as fat.

Then-insulinresistanceOver time, hyperinsulinemic people tend to become insulin resistant – that is, the cells in their muscles, nervous system, and organs begin to release their ability to respond to insulin. Fortunately, this damage is reversible in the early stages. When you are insulin resistant or addicted to carbohydrates, avoiding refined carbs will help change how your body responds to carbohydrates. You can “teach” your body to stop producing excess insulin. This will help reduce your cravings.

FoodallergiesCarbohydrate cravings may also be related to food allergies or sensitivities. Those foods that we crave and eat the most often are sometimes those to which we are most likely allergic. Eating foods that we are allergic to can elevate blood sugar in a way that is similar to consuming foods high in sugar.10

There are two primary types of food allergies: immediate hypersensitivity reactions involving the immunoglobulin IgE and delayed reactions involving the immunoglobulin IgG. IgE reactions typically present within 20 minutes, or so, and are usually apparent. Common symptoms might include runny nose, sneezing, coughing, wheezing, itchy skin, hives, burning lips, throat swelling, or other symptoms. These reactions can be life-threatening, but most often are not. IgE-type food allergies can be found by experience, dietary elimination, skin prick testing, or blood testing.

IgG food intolerances are delayed, taking hours or days to manifest, and the symptoms can range from abdominal discomfort to eczema. These delayed reactions can be unmasked by dietary elimination, like in our Freedom from PCOS Program, and blood testing.

Some allergenic foods can trigger the receptors for endorphins (endogenous opiates), causing alterations in mood. This can sometimes lead to food cravings and an addictive relationship with food. Dietary proteins derived from cow’s milk or wheat (gluten) are well known for these effects.

9 Dr. Richard Heller and Dr. Rachel Heller. The Carbohydrate Addict’s Lifespan Program. Plume, 1998. 33. 10 Berkson, D. Lindsey. Healthy Digestion the Natural Way. John Wily & Sons Inc. New York: 2000. 185.


We encourage you to eliminate all wheat, gluten (the protein found in wheat), and dairy from your diet. Studies show that all wheat causes inflammation, and dairy can cause hormone imbalance and digestive dysfunction. You may find that many symptoms of PCOS and hormone imbalance improve when you eliminate dairy and wheat from your diet. Wheat and gluten are found in many places, and many hidden places: breads, pastas, couscous, rye, barley, spelt, oats (that are not labeled gluten-free), noodles, pastries, muffins, cakes, cookies, soy sauce, mustard, cereal, soups, dressings, spice mixes, vegetarian/vegan frozen foods, pizza and so much more. For a complete list check out this website:

https://celiac.org/live-gluten-free/glutenfreediet/sources-of-gluten

Dairy is easier to find, but you’ll still have to read labels:

• Yogurt (Greek and regular)

• Milk

• Cheese

• Kefir

• Cottage Cheese

• Buttermilk

• Whey (in protein powders)

• Ghee (as long as it is from 100% pasture raised cows, it’s OK*)

• Butter (although as long as it is from 100% pasture raised cows, it’s OK*)

*You’ll have to see for yourself when eating butter or ghee. If you notice adverse effects, discontinue eating immediately.

If you suspect that you have hidden food allergies or sensitivities, be sure to join our Freedom from PCOS program so you can discover what they are, and ask questions in our member forum. For some people, avoiding food allergens is key to healing food cravings and carbohydrate cravings.

StepstocontrolcarbcravingsFrom a time standpoint, there are two ways that neural networks can be changed: slowly or quickly. We all would like “quick fixes” in life, particularly when it comes to altering behavior.

However, carbohydrate cravings is one situation where the quick fix is undesirable. This is because the fast way to change neural networks often involves trauma, like an obese person having a heart attack or an alcoholic who has a near-fatal car accident from driving under the influence of alcohol. Trauma can cause an immediate change in neural networks, translating into immediate behavioral change. At Insulite Health, we recommend a gradual approach, which is equally effective as an agent of change if done consistently. To successfully neutralize carbohydrate cravings, a gradual, consistent tapering is the key. We don’t advocate stopping all carb intake suddenly, and switching to an all protein diet. Rather, we recommend that you gradually reduce your carbohydrate intake by 5% per week, until you reach your optimum carbohydrate level.

Your ultimate goal is to eat a total of 60 grams of carbohydrates per day. However, if you reach 80 grams per day and your symptoms are improving and you are losing weight (if you are


overweight), then you can stay at this intake of 80 grams per day. Some people will need to reduce even further to 60 grams of carbs per day to achieve their health goals.

To illustrate, if you eat 200 grams of carbs per day, this would mean reducing your carb intake by 10 grams per week, or the equivalent of ¼ cup of brown rice (5% of 200 grams equals 10 grams). How long this will take depends on your starting point and your ultimate goal.

This slow reduction is unlikely to feel like a shock to your system, and your efforts won’t be sabotaged by strong cravings. Before long, you may find that you hardly crave carbs at all. Other tactics to reduce carbohydrate cravings include eating protein for breakfast and, in general, combining carbs with protein and fat. If you MUST give in to a food craving, choose the purest form of that food. For instance, if you are craving chocolate, eat a piece of dark chocolate rather than chocolate cake.

Remember: When you change your diet gradually, you allow your brain to revise the neural networks that support your high-carbohydrate consumption. This yields lasting behavior change that enables you to leave unhealthy eating habits behind permanently. Many low-carb diets have drop-out rates as high as 50%.11

People find it challenging to stick to these diets over time, possibly because the rapid carbohydrate withdrawal does not allow for re-programming of neural networks.

When we recommend reducing your carbohydrate intake, we mean we want you to replace refined carbohydrates (complex carbs) with vegetables in your daily diet. The Insulite Food as Medicine Plan advocates a high-protein, low-carb diet, with lots of green vegetables and good fats. Ideally, over time you can learn to avoid refined carbohydrates in any form. Any progress toward shifting this balance will enhance your health.

If you’ve already limited your carb intake levels to meet this goal, congratulations – keep it up! Remember to include lots of green vegetables, small amounts of starchy vegetables (root veggies) and one fruit daily – the lower sugar fruits are ideal, such as berries and grapefruit.

HowyoucancutrefinedcarbohydratesThe Insulite Food as Medicine Plan is designed to be simple – just reduce your intake of refined carbohydrates by 5% per week while simultaneously increasing your consumption of proteins, healthy fats and vegetables (complex carbs). During the early stages on the Insulite PCOS 5-Element System, you’ll be replacing refined carbohydrates with green leafy vegetables, starchy vegetables (keep these to ½ cup), healthy fats and proteins. Delicious options include salads, steamed spinach/chard/kale, asparagus, broccoli, cauliflower, etc. (Even if these don’t strike you as delicious now, over time you’ll discover that your taste buds change and you can truly enjoy eating healthier food.) You’ll also be eating healthy, tasty fats such as nuts and seeds, and healthy oils such as olive, coconut, or avocado. Examples of healthy proteins include 100% grass fed beef, bison, lamb, free-range chicken, and turkey (not grain fed), wild caught fish and shell fish (not farm raised) and eggs (from free range chickens). Many more examples of foods you can eat are provided herein.

11 Fumento, Michael, “Fad Diet Failures.” Scripps Howard News Service. 13 November 2003. Dansinger M,

et al. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA 2005 Jan 5:293(1):43-53.


*****FocusoncombiningcarbohydrateswithproteinorfatIt’s important to eat carbohydrates (including healthy ones) with protein and fats. This prevents insulin spikes and keeps your blood sugar stable – which means, among other benefits, you reduce hunger pangs. Rather than eating your daily portion of carbohydrates all at once, try to consume them gradually throughout the day, while also eating protein and/or fat. Notice how much better you feel over time as you do this.

The Diet and Movement Diary in Appendix V is a great tool to keep track of your food intake and assist you in assessing your current diet.

If you are currently eating about 200 grams of carbs per day, we recommend decreasing your carb intake by 10 grams the first week (which equals 5% of 200 grams), 9.5 grams the second week, (9.5 grams is 5% of 190 grams) and so on, as illustrated below. Ten grams is roughly equivalent to a quarter cup of rice pilaf. (See next page for more examples of what 10 grams of carbohydrates looks like.)

Week 1: About 190 grams of carbs per day Week 13: About 102 grams of carbs per day

Week 2: About 180.5 grams of carbs per day Week 14: About 97 grams of carbs per day










Week 12: About 107 grams of carbs per day

In 23 weeks you will have gradually made changes that add up to a substantial impact toward improving your health and how you feel. To reach your goal, continue to decrease daily carbohydrate intake until reaching 60 grams a day in normal consumption.


GramsofcarbohydratesTo get a better idea of what 10 grams of carbohydrates means in terms of actual food, here is a list of some common food items that contain around 10 grams:

1/3 cup cooked oatmeal, plain

1/3 cup unsweetened applesauce

5 rice crackers 5 slices firm, silken tofu

3/4 to 1 cup potato chips 3/4 cup “original” (no extra sweeteners) soy milk

1 cup of skim milk

1 cup plain whole milk yogurt

1/3 cup mashed potatoes 1/2 cup plain nonfat yogurt

1/2 small baked potato with skin 1/2 cup toasted oat cereal

1 thin slice of whole wheat bread 1/2 oz (5) tortilla chips

1 thin slice of rye bread 1/2 Klondike Slim-a-Bear fudge bar (fat-free, no sugar added)

1 medium corn tortilla (6” diameter) 1/2 cup mashed avocado

1 small chocolate chip cookie 10 baby carrots, raw

1 small chocolate chip granola bar 2 green peppers, raw

OtherexamplesofhowtoreduceyourcarbohydratesIf you eat 250 grams of carbohydrates, you would decrease your carb intake by 12.5 grams the first week (5% of 250 grams is 12.5 grams). A half a cup of cooked oatmeal (not instant) contains 12.5 grams of carbohydrates. With a 300-gram carbohydrate intake, you would reduce by 15 grams per week (5% of 300 grams is 15 grams). One large slice of rye bread contains about 15 grams of carbohydrates.

Remember that this is not a race to see how fast you can reduce your carb intake or how quickly you can release weight. The goal is to alter your neurological, physiological, and emotional relationship with food in order to permanently improve your health. Reducing carbohydrate intake too rapidly can increase the likelihood of suffering from severe carb cravings and relapses. This 5% reduction of carbohydrate grams per week is slow, but it will help neutralize your carb cravings if that is an issue for you, and it can help to readjust your metabolic set point.

RelapsesLapses happen. This is not a question of willpower; it is a matter of persistence. If you do relapse and eat more than you would like, please don’t be hard on yourself. Simply resume your reduced carbohydrate intake at the next meal or snack. You will gain power by recognizing what caused the relapse and altering your behavior so that you are aware and vigilant the next time the situation arises. Relapses allow you to develop strategies and change course to more effectively manage cravings the next time around.


Consider it part of the process. It takes time to adjust your mindset, as well as the physical terrain of your body so that sweets become less compelling. Remember our sailing analogy: continuous adjustments will take you to your destination.

Over time, persistence will pay off. Your carbohydrate cravings will decrease, your weight will stabilize, and your energy levels will improve. More importantly, you can be content in knowing that you are preventing the development of serious complications related to insulin resistance and PCOS.

Lowbloodsugar?If you are taking blood sugar-lowering medications or if you tend to have hypoglycemia (low blood sugar), you will want to be familiar with the symptoms of hypoglycemia. Symptoms of hypoglycemia include headaches, irritability, shakiness, or fatigue. If you are experiencing hypoglycemia, talk to your doctor. This may be a sign that the time has come to adjust your medications. Hypoglycemia associated with blood-sugar lowering medications can even result in extreme sweating, convulsions, and loss of consciousness.


TheInsulitePCOS5-ElementSystemDietPlan:FatsandLeptin

GoodfatshelpyoureleaseweightOften, people who want to release weight cut fat from their diet. However, all fats are not alike.

TheShortVersionExplaining the chemical differences between various types of fats can be somewhat complex. Instead we will focus on the foods and types of fats that are healthy and those to avoid.

Polyunsaturated fat and monounsaturated fat are generally considered “healthy fats.” Foods that contain healthy fats include seafood, soybeans (non-GMO is preferred), avocados, nuts, olives, olive oil, grass-fed beef, nut butters, and eggs from free-range chickens. Some unhealthy fats come from animal products. Foods containing such saturated fats include gravy, bacon, margarine, butter, cream, cheeses, and beef – all from non-organic, non-pasture raised animals.

Hydrogenated fats such as solid forms of vegetable oil are unhealthy. If the label says “hydrogenated” or “trans” on it, avoid it.

Leptin (a hormone produced by fat cells) is your body’s signal to your brain that you are hungry. It also signals your body to burn fat. Reducing your carb intake and eating good fats will help control both your leptin and insulin levels.

For more information, read on to see the “Polyunsaturated, Monounsaturated, and Saturated Fat in Some Common Foods” chart.

Research shows that eating “good” fats helps control insulin levels, which in turn controls carb cravings. Good fats also switch on the fat-burning genes. Eating fat is encouraged by our genetic makeup. That’s right; you can actually release weight by eating more fat!

TheWholeStoryWhat are “good” fats? Foods that contain healthy fats include avocados, nuts, olives, olive oil, grass-fed beef, nut butters, and organic eggs. We recommend relying heavily on good fats in your daily diet. Experiment to find the best mix, paying close attention to how you feel when you eat different foods.

It’s easy to include healthy fats in your diet. Try: • Adding chopped nuts to your salad

• Using olive oil or avocado oil dressing on your roasted or steamed vegetables

• Spreading nut butters, such as almond butter, on celery sticks for a snack

• Drizzling olive oil on hummus dip or on egg salad over a bed of greens

Bad fats have been linked to numerous health problems including cardiovascular disease and obesity. Some unhealthy fats come from conventionally raised (factory-farmed) animal products. Foods containing such saturated fats include gravy, bacon, margarine, butter, cream, cheeses, and beef. Grass-fed and grass-finished beef, wild game meat, organic butter, and organic cheese are healthy despite their levels of saturated fats as they have desirable ratios of omega-6 to omega-3 fatty acids.


Hydrogenated fats also are unhealthy. Hydrogenation (a process used to increase food’s shelf life) turns liquid vegetable oils into solid fats. For instance, soybean oil is “hydrogenated” to become a solid vegetable shortening. Also, hydrogenated vegetable oil may be added to margarine to make it solid at room temperature and easier to spread. On the label, the term “hydrogenated” is listed before a blend of fats and oils. For example: “Hydrogenated vegetable oil: Contains soybean, cottonseed, palm oil.” Manufacturers must now list how many of these artificial “trans” fats are in foods, so reading the label can be helpful to identify foods that include them. Hydrogenated products are also linked with various health problems and are now routinely being taken out of food products.

Leptin:HowitcontrolsyourhungerLeptin (a hormone produced by fat cells) is your body’s signal to your brain that you are hungry. Excess leptin makes it harder for you to release weight, since your brain is constantly sending a message that your body is hungry. Leptin also tells your body to burn away extra fat. This is one of the most important signals your body must receive to maintain normal weight. However, your body can only receive this message when leptin levels remain stable and low. If your leptin levels spike too high, your cells will stop responding, thereby causing leptin resistance (similar to insulin resistance).

Refined carbohydrates cause a leptin surge as well as an insulin surge. Reducing your carb intake and eating good fats will help control both your leptin and insulin levels. This will help you feel more “in control” – more satisfied, less compelled by cravings – as well as enable you to improve symptoms caused by insulin resistance and realize other health benefits.

The following charts are good tools in helping you plan your meals to support improved nutrition.

Polyunsaturated,Monounsaturated,andSaturatedFatinSomeCommonFood

Fatty Acid Content in Selected Fats and Oils (g/100g)

Polyunsaturated Monounsaturated Saturated Total fat

Almond 27 66 7 100

Apricot kernel 33 62 5 100

Avocado 15 69 16 100

Babasso 2 15 83 100

Butterfat 3 31 66 100

Castor 3 96 1 100

Chinese tallow 0 27 73 100

Chicken fat 20 49 31 100

Cod liver 35 50 15 100

Cocoa butter 2 36 62 100

Coconut 1 7 92 100

Cohune 1 10 89 100

Corn 59 35 16 100


Cottonseed 83 9 8 100

Date pit 8 44 48 100

Flaxseed 72 18 10 100

Groundnut 30 50 20 100

Herring 58 27 15 100

Kapok seed 34 46 20 100

Lard 11 46 43 100

Linseed 68 21 11 100

Macadamia 4 84 12 100

Mustard seed 32 62 6 100

Murumuru tallow 1 9 90 100

Oat 44 36 20 100

Oiticica 84 6 10 100

Olive 7 83 10 100

Ouri-curi 2 13 85 100

Palm 8 37 55 100

Palm kernel 2 14 84 100

Papaya seed 8 72 20 100

Peanut 32 49 19 100

Perilla 84 8 8 100

Pilchard 59 18 23 100

Poppy seed 62 30 8 100

Rapeseed 23 71 6 100

Rapeseed-low erucic 28 66 6 100

Rice bran 34 46 20 100

Safflower 78 13 9 100

Safflower-high oleic 12 80 8 100

Salmon 51 28 21 100

Sardine 56 22 22 100

Sesame seed 43 42 15 100

Shark liver 44 39 17 100

Shea butter 4 49 47 100

Soybean 59 25 16 100

Sunflower seed 70 18 12 100

Tallow – beef 4 43 53 100

Tallow – mutton 5 43 52 100

Teaseed 8 83 9 100

Tucum 3 13 84 100


Tung 79 15 6 100

Ucuhuba tallow 3 7 90 100

Wheat germ 66 18 16 100

Fatty Acid Content in Selected Foods (g/100g edible portion)

Unsaturated Saturated Total fat Fish Catfish 3 1 4

Eel 14 4 18

Herring 13 3 16

Mackerel 9 4 13

Salmon 7 2 9

Trout 8 3 11

Tuna (albacore) 5 3 8

Meats (lean, raw) Beef 13 12 25

Mutton 9 6 15

Pork 12 19 31

Rabbit 5 3 8

Venison 1 3 4

Poultry/Eggs Chicken w/skin 13 7 20

Chicken (lean) 10 4 14

Egg 8 4 12

Turkey w/skin 11 4 15

Turkey (lean) 5 2 7

Milk Buffalo 4 5 9

Cow 2 2 4

Butter 44 46 81

Goat 2 2 4

Human 2 2 4

Cereal and grains Maize 3 1 4

Millet 2 1 3

Oats 6 1 7

Rice 1 1 2


Rye 1 1 2

Sorghum 3 1 4

Wheat 1 2 3

Nuts and seeds Almond 50 4 54

Beechnut 46 4 50

Brazil nut 54 13 67

Cashew 38 8 46

Coconut 5 31 36

Filbert 60 5 65

Groundnut 40 10 50

Hickory nut 63 6 69

Peanut 38 10 48

Pecan 45 5 71

Pilinut 38 25 63

Pine nut 49 6 55

Pistachio 49 5 54

Pumpkin 39 8 47

Safflower 55 5 60

Soybean 15 3 18

Sunflower 41 6 47

Walnut 66 7 63

Reprinted with permission from: Brain-Building Nutrition: How Dietary Fats and Oils Affect Mental, Physical, and Emotional Intelligence by Michael A. Schmidt, Ph.D., North Atlantic Books, Berkeley, CA.

Food and Agriculture Organization of the United Nations, Dietary Fats and Oils in Human Nutrition, report of an expert consultation, Rome, Italy, 1977.

USDA, Composition of Foods: Raw, Processed, Prepared, Agriculture Handbook No. 8, 1963, U.S. Department of Agriculture, Washington, D.C., 1975.

Erasmus U., Fats and Oils: The Complete Guide to Fats and Oils in Health and Nutrition, Alive Books, Vancouver, B.C., 1986.

Swern D., Ed., Bailey’s Industrial Oil and Fat Products, Vol. 1 and 2, 4th ed., John Wiley & Sons, New York, 1979.

* Reprinted with permission from: Spiller GA. Handbook of Lipids in Human Nutrition. Boca Raton, Florida: CRC Press, Inc., 1996:201-3. Copyright CRC Press, Boca Raton, Florida.


TheInsulitePCOS5-ElementSystemDietPlan:Proteins

ProteinsIncluding the right balance of lean proteins in your diet is an important step in controlling glucose and insulin spikes. Remember that since insulin resistance is intertwined with PCOS, improving glucose and insulin regulation should drastically help your PCOS symptoms. Three to four ounces of protein per meal is generally a good volume to eat.

• Beef, poultry, seafood, eggs and nuts are among the protein-rich food sources.

• Soy is an excellent protein source for vegetarians. However, soy is among the most common allergenic foods. If you use soy products and you feel sluggish, tired, or experience symptoms of any kind, you may be intolerant of soy. In this case, soy may not be an acceptable option for you. Furthermore, certain forms of soy may not be appropriate for people dealing with thyroid disease.

• Try a protein smoothie for breakfast.

AddproteintherightwayLean proteins are another important way to reduce the glucose spikes (and consequent insulin and/or leptin spikes) caused by eating too many refined carbs. Protein has several advantages in fostering lean body mass. First, you may burn up to twice as many calories digesting protein as you would carbohydrates. Your body just uses more energy to process protein than it does fat or carbohydrate. This is called the thermic effect of food. Also, protein from many sources is rich in sulfur-bearing amino acids. Protein is also high in branched-chain amino acids, important for building muscle. How much protein should you eat? We recommend a protein serving size of 3-4 ounces per meal – the size of a deck of cards.

When increasing your protein intake, it’s crucial to add the right kinds of protein, low in saturated (unhealthy) fats, which tend to get stored as body fat.

What not to buy: In North America most livestock and poultry are fed a starchy, grain-based diet and get little or no movement, yielding meat that is high in unhealthy fats. Therefore, we recommend that you buy “free range,” grass-fed, and grass-finished meat and free range, organic poultry. These foods may cost more, but they contain a healthier ratio of fats, not to mention the exposure to hormones, medications, and pesticides in conventionally raised meat .

Don’t overdo the protein. Eating too much protein won’t help you release weight or keep it off. If your meal contains 80% protein and 20% carbs, you aren’t really helping your body that much! To achieve your weight and health goals, your body needs vegetables that contain as diverse a color profile as possible. This includes green, red, yellow, purple, and orange vegetables. They provide essential nutrients, fiber, phytonutrients, and a replacement for addictive refined carbohydrates or starches.

BestproteinsourcesBeef: Two times per week: free range, grass-fed and grass-finished.

Poultry: Free range, as often as you like: chicken, turkey; quail, duck, and pheasant.


Fish and Seafood: There are some limitations on eating fish and seafood due to the contamination of fish populations with environmental pollutants, as well as the risk of overfishing. Check with the Environmental Protection Agency and the National Resources Defense Council websites to find out which fish are currently the least contaminated. At the time of publication, these fish can be enjoyed anytime as they contain the lowest mercury levels: anchovies, butterfish, catfish, clam, crab, crayfish, hake, herring, mackerel, chub, mullet, oyster, ocean perch, plaice, pollock, canned salmon (wild), fresh wild Alaskan salmon, sardine, shad, Pacific sole, squid, tilapia, trout, whitefish, and whiting. Haddock, shrimp, scallop and flounder are also acceptable but are overfished.

The following fish can be eaten six servings or less per month: striped bass, carp, Alaskan cod, croaker, halibut, jacksmelt, lobster, mahi mahi, freshwater perch, sablefish, snapper (but is overfished), canned tuna (chunk light), and sea trout.

The following fish contain high mercury and should be eaten at most three times per month: bluefish, grouper, Spanish mackerel, Chilean sea bass, canned albacore tuna, and yellowfin tuna. These fish have the highest mercury content and should be avoided: king mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, and bigeye tuna.

Eggs: (omega-3 enriched): As often as you like, as long as they are organic and free range. Don’t forget you can eat eggs from other birds besides chickens, such as duck or quail eggs. These are often available at local farmer’s markets and Asian grocery stores.

Game: As often as you like: buffalo, Cornish game hen, pheasant, rabbit, venison, and elk.

Veggie Burgers: (low-carb, high-fiber burgers with less than 10 grams of carbs per burger): As often as you like, keeping the carb count in mind.

Lamb: Free range, limit to two times per week: lamb chop, leg of lamb, and lamb roast.

Pork: Twice a week: lean cuts, such as center cut, boneless pork chops, and pork tenderloin.

Nuts: Eat daily: nut butters (almond butter, cashew butter), tahini, almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans, pistachios, walnuts. Be careful with cashews because these are higher in carbs than other nuts. Be cautious with peanuts because they’re higher in carbs than you might think. Also, peanuts are linked with numerous allergies and symptoms such as ear infections.

Other Protein Sources: Protein powder (low-carb), Gimme Lean sausage, minimally processed deli slices, Sloppy Joe, chili, taco filling, tofu scrambler, and texturized vegetable protein. Avoid lunch meats that are meat by-products such as bologna or salami, or those with additives and preservatives.


FoodasmedicineInsulite Health recommends that you try to eat a few of the following foods daily. They not only help maintain a healthy blood sugar and insulin balance, but they provide powerful antioxidants and rich nutrients:

Almonds Avocados

Blueberries Broccoli and all leafy green vegetables

Flax oil* Garlic

Ginger Grapefruit

Olive oil Spinach

* Do not cook with flax oil – add this to yogurt, salads, cereal, etc. Store in the refrigerator.

VegetarianandveganproteinHigh-quality protein doesn’t have to come from meat. You can prepare tofu and other soy products in almost limitless ways, and eat them as often as you like. Some individuals are allergic or sensitive to soy proteins. If you experience any symptoms when switching to soy proteins, you may wish to cease using them. Please note that the more traditional and less processed forms of soy like tofu, miso, and whole soybeans (edamame) are more desirable than processed soy foods. Try these creative techniques:

• Add mashed tofu or texturized vegetable protein to marinara sauce

• Use soy taco filling for tacos or taco salad

• Use tofu scrambler in the morning with salsa and guacamole

Nuts and seeds (and nut or seed butters or sauces, such as tahini and almond butter) offer abundant protein and healthy fats. Tahini can be added to marinades, sauces, stir fries, dips, and even omelets.

If you eat dairy, then yogurt and cheese can be tasty and healthy. Free range eggs can also be a valuable addition to your diet.

Legumes (beans and lentils) represent another potential source of protein. See the Glycemic Load table for a list of the legumes with the lowest Glycemic Load.

Wakeup:High-proteinsmoothiesWhy not start the day with a protein smoothie? It’s fast and easy to make, not to mention satisfying and good for you. It will stabilize your blood sugar throughout the day so you are less likely to binge or eat high-carb foods. Or try one in the afternoon for a healthy energy boost.

Use low-carb protein powder (less than 15 grams per 2-scoop serving). Protein powder ingredients vary, so pay attention to avoid allergic reactions. (Whey protein* is a good choice for most people.)


Mix in a blender for two minutes to make two servings:

4 scoops low-carbohydrate protein powder

4-6 ice cubes

1/3 cup milk (can be low-fat dairy or unsweetened soy milk, hemp milk, almond milk, or coconut milk)

1/3 cup berries, fresh or frozen. Use less ice with frozen berries; blueberries are excellent antioxidants.

1 Tbsp. almond or sunflower seed butter

1/3 cup plain whole milk yogurt

1 Tbsp. flax oil

Pinch of cinnamon

Add a little water or more ice to make a thinner shake.

Approximately 25 g carbs per serving depending on the protein powder and milk.*

* Whey protein supplements may help curb blood sugar spikes. It comes in three major forms: concentrate, isolate, and hydrolysate.

• Concentrates tend to have higher levels of carbohydrate, but more biologically active compounds.

• Isolates have had much of the fat and carbohydrate removed. This removes some of the other beneficial biomolecules as well. These are often more than 90% protein.

• alpha-Lactalbumin is another isolate, which is concentrated for alpha-lactalbumin, the least allergenic fraction of cow’s milk proteins.

• beta-Lactoglobulin is yet another milk protein, commonly used by bodybuilders to gain muscle.


TheInsulitePCOS5-ElementSystemDietPlan:Vegetables+Fruits

TheShortVersionVegetables are a wonderful source of “good carbohydrates” and one of the most important foods to keep you on course to better health. A list of tasty choices can be found in the next section.

Roasting, steaming, and sautéing are all acceptable cooking methods, but be sure not to overcook as you will release some of the nutritional benefits. Raw vegetables are a great choice.

Shopping tip: Most U.S. supermarkets position produce, seafood, and dairy sections on the perimeter of the store. So when you shop, circle the edges of the store.

TheWholeStory

Vegetables:TastybestchoicesThe following vegetables are all very healthy. Eat them as often as you like:

Asparagus Escarole Parsley

Artichoke hearts Eggplant Peas (snow or snap)

Bell peppers (red, Endive Radishes

yellow, green, orange) Fennel Rhubarb

Bok choy Greens (arugula, chard, collard Scallions

Brussels sprouts kale, turnip, mustard, radicchio) Seaweed

Broccoli Kohlrabi Spinach

Cabbage Leeks String beans

Cauliflower Lettuce (all varieties) Turnips

Celery except iceberg Watercress

Chives Mushrooms Zucchini

Cilantro Okra

Cucumbers Onions

How to cook: Roasting, steaming, and sautéing are all acceptable methods of cooking. Do not boil vegetables: it breaks down most nutrients. Add 1 Tbsp. olive oil and/or lemon juice for flavor. Sprinkle vegetables with parmesan cheese, Italian seasonings, your favorite salad dressing, or sliced almonds. Fresh herbs, including fresh ginger or garlic, are welcome additions to any vegetable dish because they do not affect blood sugar. Of course, olive oil, salt, and pepper are always great.


Vegetables to minimize: Root vegetables such as carrots, beets, potatoes, turnips, sweet potatoes, and yams are all healthy vegetables loaded with vitamin A and other important nutrients. However, they are also very high in carbohydrates and will cause an insulin spike. We recommend that you eat these vegetables sparingly. Always eat them with protein and fat. The same goes for corn and squash (butternut, acorn, pumpkin, etc.).

Soyoudon’tlikevegetablesThis is the most important part of the diet that many people omit. The key to learning to love vegetables is flavor and variety:

• Try cooking vegetables in new ways, such as roasting, steaming, or grilling lightly.

• Add your favorite marinade or seasonings, such as teriyaki.

• Be careful not to overcook vegetables. They are done when they are bright green rather than brownish.

• Hide them in something. Chopped spinach in a quiche is easier to ignore than eating a whole plate if it’s not something you naturally like.

• Adding chopped parsley to a salad is barely noticeable to your palate but your body will thank you.

• Above all, remember that these are extremely healthy additions to make to your life!

• Finally, don’t forget that over time your taste buds will most likely adjust and acquire a taste for these healthier foods.

OthergoodcarbohydratesbesidesvegetablesIf you follow our Diet Plan you probably won’t miss those unhealthy refined carbohydrate foods as much as you might expect. However, you don’t have to bid farewell entirely to all forms of bread on the Insulite PCOS 5-Element System. The following bread products, which contain high-fiber starches, are fine for you to eat in limited quantities. If you wish, choose one item from this list per day. Just be sure that you are staying within your daily carbohydrate goal:

Manna from Heaven bread: 1/4 inch slice has 8 grams of protein. Available at health food stores.

Crackers: Low-carb, high-fiber brand such as Wasa or Finn Crisp; 2-3 per serving.

Whole wheat tortillas: 1 per day.

Bread: Low-carb, whole wheat, high-fiber; 1 slice per day.

Soy flour products are high in carbs, but can be consumed sparingly (not daily).

Eating whole foods (the concept, not specifically the grocery store chain) is a crucial part of our philosophy at Insulite Health. Nature provides whole foods in their own skin – not from a box or package. In other words, choose the berries, not the cereal bar with blueberry filling. Choose the fresh chicken, not the chicken fingers from the frozen food section. Eating whole foods increases your exposure to nutrients and helps you avoid unhealthy preservatives and additives.

Finding whole foods is easy. Most U.S. supermarkets position them along the perimeter of the store: produce, seafood, and dairy sections, etc. So when you shop, circle the edges of the store.


That’s where you’ll find the essentials for a healthy diet. Avoid the center aisles as much as possible. You’ll not only eat better, you’ll probably save money as many packaged foods provide little food at greater cost.

Fruits:WhattopickandwhyFeel free to eat the following fruits once a day, either fresh or frozen. Stick to one small piece of the fruit, or one-half cup serving if chopped. Avoid dried fruit (too much sugar) and canned fruit if it has added sugar or is preserved in syrup. Also, avoid fruit juices — you want all the fiber these fruits have to offer, and juices contain concentrated carbohydrates that can cause blood sugars to spike. (See Glycemic Load chart.)

Apples Cantaloupe Nectarines

Apricots Citrus (oranges, lemons, limes, Olives

Berries grapefruit, tangerines, etc.) Peaches

(blueberries, blackberries, Coconut Pears

raspberries, strawberries, etc.) Kiwis Tomatoes

The following fruits are nutrient-rich but still high in carbs, and thus should be eaten sparingly (occasionally only):

Grapes Mango Papaya


TheInsulitePCOS5-ElementSystemDietPlan:HealthyEatingHabits

TheShortVersionYour goal is to slowly eliminate all unhealthy, high-glycemic foods. Over time, your cravings for these foods will tend to weaken.

The Glycemic Load (GL) and Glycemic Index (GI) are both guides to the rate at which carbohydrate content is absorbed into the blood stream for energy. The Glycemic Index has been used for a long time; however, the information in it is not practical in its representation of certain foods. The Glycemic Load provides a more useful measurement of typical serving sizes. Fructose, in particular, is considered acceptable in the Glycemic Index, yet it should be avoided when added to foods because it is a major contributor to insulin resistance. The following section has a chart of common foods using the Glycemic Load. Food servings in many Western nations tend to be large. Thus, slowly reducing portion size will help you reach your goal. In addition, begin to substitute vegetables for refined carbohydrates. Eat as many vegetables as you’d like. When you’re hungry between meals substitute a healthy snack for candy, pretzels, etc. “The Whole Story” provides lots of good suggestions.

Saygoodbyetothesehigh-carbinflammatoryfoodsThe goal of the Insulite PCOS 5-Element Systemis to eliminate the following high-carb foods from your diet entirely. Remember: to minimize carbohydrate cravings, do this gradually and consistently, not all at once.

Bagels Couscous Potatoes

Breads (except low-carb, Crackers Pretzels

high-fiber bread) Fruit juice, dried or canned fruit Soda

Cakes Grains (including rice) Sugar

Candy Honey Waffles

Cereal (packaged dry breakfast) Muffins Yams or sweet potatoes

Cookies Pancakes

Corn (including popcorn and Pasta

corn chips) Pastries

TheWholeStory

What’sthedifferencebetweentheGlycemicIndex(GI)andGlycemicLoad(GL)?The Glycemic Index (GI) has been used for many years as a guide to the rate at which carbohydrate content is absorbed into the blood stream for energy, and the effect it has on raising blood sugar levels. The GI is a measure of the degree to which a carbohydrate is likely to raise your blood sugar (glucose) levels. The scale is 0 to 100 (based on either white bread or glucose),


with 0 being low and 100 being high. The GI compares equal quantities of carbohydrates and provides a measure of carbohydrate quality but not quantity. So the drawback with GI ratings is that they are not based on commonly consumed portion sizes of foods.

For example, only about 7% of a carrot is made up of useable carbohydrates. But because 50g carbohydrate content is employed as the standard measure for a GI rating of individual foods to show how fast blood sugar levels are raised, a larger than normal food portion is used for the GI calculation. In the case of carrots, for example, the amount is equivalent to 1.5 pounds – far more, of course, than people normally eat as a snack or part of a meal. As a result, the GI rating often overstates relatively small carbohydrate content in a food item like a carrot.

The reverse is also true, i.e., the glycemic effects of foods containing a high percentage of carbs, like bread, can often be understated using the GI system. Therefore, we recommend using the Glycemic Load index with calculations based on realistic food portions. GL ranks food according to the effects of actual carbohydrate content in a standard serving size of food.

Glycemic Load (GL) index. In 1997, Harvard University scientists introduced the concept of Glycemic Load (GL). This measure gives a more accurate reflection of the blood sugar effects of a standard food portion. In short, the GL of a typical serving of food is the product of the amount of available carbohydrates in that serving and the glycemic index of that food. In practical terms, the higher the GL of a food, the greater the expected rise in blood glucose and the greater the adverse insulin effects of the food. Foods with a GL of 10 or below would be presumed to be less detrimental to health, while those with a GL of 20 and above would have more detrimental effects. Long-term consumption of foods with a high Glycemic Load appears to be linked to a greater risk of obesity, diabetes, and inflammation. These high GL foods, it also now appears, may even have negative effects on the brain that we are only beginning to understand.

We have chosen to base our program on the Glycemic Load, as this is more reflective of the actual load of carbohydrates. (If you are interested in seeing the Glycemic Index of a food, search for "Glycemic Index" online.) Another reason to use Glycemic Load is that Glycemic Index can be deceptive for certain foods, especially those that contain added fructose (which is an unhealthy sugar for people at risk for diabetes, like many women with PCOS).

But where your “sugar” comes from counts. Focus on whole, real, foods instead of packaged foods to reach your health goals more quickly. They are more nutrient dense and have a lower glycemic load and index in general.

GlycemicLoadof100CommonFoodsGlycemic load per serving measurements of 10 or less are recommended. Serving load measurements over 20 should be avoided.


Glycemic Load of Common Foods

Food Serving

Size (grams)

Glycemic Load

per Serving Bakery Products and Breads Banana cake, made with sugar 60 14 Banana cake, made without sugar 60 12 Sponge cake, plain 63 16.8 Vanilla cake, made from packet mix with vanilla frosting 111 26.2 Apple pie, made with sugar 60 13 Apple pie, made without sugar 80 9 Waffles, Aunt Jemima 35 9.6 Bagel, white, frozen, reheated 70 25.6 Baguette, white, plain 30 15 Coarse barley bread, 75% kernels 30 3.5 Hamburger bun, white 30 10.8 Kaiser roll 30 12 Pumpernickel bread, Whole grain 30 6.2 Cracked wheat bread, 50% kernel 30 7.4 Cracked wheat bread, 75% kernel 30 6.1 White bread, wheat flour 30 9.4 Wonder™, enriched white bread, wheat flour 30 10

Whole-wheat bread 30 9

100% Whole Grain™ bread (Natural Ovens) 30 5.9

Pita bread, white 30 9.2

Corn tortilla 50 10.7

Wheat tortilla 50 6.2

Beverages Coca Cola® soda 261 17.1

Fanta® orange soft drink 262 22.1

Lucozade®, original (sparkling glucose energy drink) 269 40.6

Apple juice, unsweetened 262 10.8

Apple juice, pure, unsweetened, reconstituted 243 9.6

Cranberry juice cocktail (Ocean Spray®) 253 16.9

Grapefruit juice, unsweetened 261 7.5

Orange juice, reconstituted from frozen concentrate 264 12

Tomato juice, canned, no added sugar 257 3.2

Campbell’s® tomato juice 354 3.6

Breakfast Cereals and Related Products All-Bran™, high-fiber, extruded wheat bran 30 9.2


All-Bran™, high-fiber, extruded wheat bran with added dried fruit and oats 30 6.6

Coco Pops™, chocolate flavored puffed rice 30 20.2

Cornflakes™ 30 23.2

Cream of Wheat™ (Nabisco) 30 17

Cream of Wheat™, Instant (Nabisco) 30 22

Grapenuts™ 30 15

Muesli 30 16

Oatmeal 250 13

Instant oatmeal 250 17

Puffed Wheat 30 16.9 Raisin Bran™, wheat bran flakes with raisins 30 11.1 Special K™ 30 17.5 Special K™ 50 23.9

Grains Pearled barley 150 9.2 Sweet corn on the cob, boiled 20 minutes 50 4.8 Couscous (Near East Food) 150 8.7 White rice, type not specified, boiled 150 18.9 White basmati rice, white, boiled 150 24.4 Precooked basmati rice in pouch, white, reheated in microwave (Uncle Ben’s Express®) 150 23.9

Brown rice, steamed 150 23.9 White rice, converted (Uncle Ben’s®) 150 18.9 White rice, converted, boiled 20-30 minutes (Uncle Ben’s®) 150 16 White rice, converted, long grain, boiled 20-30 minutes (Uncle Ben’s®) 150 21

Whole wheat kernels, boiled 50 14 Bulgur (cracked wheat), boiled 150 11.9

Cookies and Crackers Graham crackers 25 14 Vanilla wafers 25 14 Shortbread biscuits 25 9.9 Rice cakes, puffed 25 16.1 Rye crisps, average 25 11 Soda crackers, premium 25 13.1

Dairy Products and Alternatives Ice cream, regular 50 6.1 Ice cream, premium, Sara Lee Ultra chocolate, 15% fat 50 3.8 Milk, full fat (3% fat) 258 2.5 Milk, skim 259 4.1


Yogurt, low-fat, natural 200 4 Yogurt, low-fat, strawberry 150 13

Fruit Apple, raw 120 5.9 Banana, ripe (all yellow) 120 12.2 Dates, dried 60 41.5 Grapefruit, raw 120 1.4 Grapes, raw 120 7.7 Orange, raw (Sunkist) 120 4.4 Peach, raw 120 2.1 Peach, canned in light syrup 120 7.6 Pear, raw 120 3.7 Pear, Bartlett, canned in pear juice 120 4.6

Prunes, pitted 60 5.7 Raisins 60 27.3 Watermelon, raw 120 4.3

Beans and Nuts Baked beans, canned 150 6.7 Black-eyed peas, boiled 150 10.7 Black beans 150 9.5 Chickpeas, dried, boiled 150 7.7 Chickpeas, canned in brine 150 8.6 Navy beans, average 150 12 Kidney beans, boiled 150 5.5 Kidney beans, canned 150 11.2 Lentils, boiled 150 4.2 Soy beans, dried, boiled 150 0.5 Soy beans, canned in brine, drained 70 0.4 Cashews, roasted and salted 50 3 Peanuts 50 0.6

Pasta and Noodles Fettuccini, average 180 18 Macaroni, plain, boiled 5 minutes 180 19.9 Macaroni and Cheese (Kraft) 180 32 Spaghetti, white, boiled 5 minutes 180 14.2 Spaghetti, white, boiled 15 minutes 180 14.2 Spaghetti, whole meal, boiled 180 14.2

Snack Foods Corn chips, plain, salted (Doritos™ original) 50 11 Fruit Roll-Ups®, processed fruit strips 30 24 M&M’s®, peanut 30 6 Microwave popcorn, plain 20 8


Potato chips, plain, salted 50 13.6 Pretzels, Combos® Snacks Cheddar Cheese 51 17.2 Snickers Bar® 60 22.1

Vegetables Green peas, average 80 3 Carrots, boiled 80 3.9 Parsnips 80 7.8 Baked russet potato, baked without fat 200 27.3 Boiled white potato 150 10.5 Instant mashed potato 150 22.1 Sweet potato 150 12.5 Yam 150 13

Miscellaneous Hummus (chickpea salad dip) 30 0.2 Chicken nuggets, frozen, reheated in microwave oven, 5 minutes 100 6.8

Pizza, plain baked dough, served with parmesan cheese and tomato sauce 100 27.7

Pizza, Super Supreme, pan, 11.4% fat (Pizza Hut) 100 8.4 Pizza, Super Supreme, thin and crispy, 13.2% fat (Pizza Hut) 100 5.1 Pizza, Vegetarian Supreme, thin and crispy, 7.8% fat (Pizza Hut) 100 11.6

Honey, unspecified type 25 17.9

Sources: This table is adapted with permission from: “International tables of glycemic index and glycemic load values: 2002,” by Kaye Foster-Powell, Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, vol. 62, pages 5-56. The complete list of the glycemic index and glycemic load for 750 foods can be found at: http://www.ajcn.org/cgi/content/full/76/1/5.

Updated (where applicable) with current values from the “Home of the Glycemic Index” – the official website for the glycemic index and international GI database which is based in the Human Nutrition Unit, School of Molecular and Microbial Biosciences, University of Sydney: (http://www.glycemicindex.com/). Last modified: December 13, 2005.

AboutFructoseFructose has become the most prevalent sweetener because it is sweeter than sucrose (common table sugar). It is often recommended because, on the Glycemic Index, it measures a paltry 32 (out of 100). This would put fructose among the items with a “low glycemic index.”

But we’ve been fooled for years; it turns out that consuming fructose has a dark side for organ systems. Scientists have found that eating fructose actually creates insulin resistance. Fructose also contributes to abnormal sugar-protein reactions called “glycation,” which damages a large array of structural (ligaments, cartilage, muscle) and functional (enzymes, neurotransmitters) proteins throughout the body. Consuming small amounts of fructose naturally in fruits (along with fiber and other nutrients) is not as problematic as taking in the large amounts that Western nations typically consume in most processed foods, sodas, etc.


(Source: This excerpt is with permission of Michael A. Schmidt, PhD, Brain-Building Nutrition, North Atlantic Books, Berkeley, CA)

Servingsize:Howmuchfoodishealthy?In the affluent world, we’ve grown accustomed to large portions at mealtime. A healthy “serving size” is generally smaller than most of us currently eat. If you consume large portions now, you can change this habit without feeling deprived. Simply gradually decrease your current portion size toward these goals:

Meat, fish, or poultry: size of a computer mouse

Cheese: size of 3-4 dice

Vegetables: size of a CD, or more if you find you are still hungry

Eat slowly. Savor every bite. Chew 30 times per mouthful. Wait 20 minutes before eating more. Often when you eat a smaller portion, if you give it time, you will feel satisfied. Most adults eat quickly, which means they eat more than they need to – and more than they would have if they had given their stomach time to signal their brain that they were satisfied.

Healthyservingsizeexamples

Complex carbohydrates

1 serving per meal or snack, taking into account your total daily carb allotment.

1 slice whole-grain bread

1/2 cup beans, peas, or lentils (check the carb content and adjust accordingly to meet

your total daily carb intake)

1 high-fiber tortilla

Milk or cheese

1-2 servings per meal or snack. Consider dairy the protein portion of the meal.

1 cup milk

2 ounces cheese

1/2 cup regular fat cottage cheese

Protein

1-2 servings per meal or snack.

2 eggs

Any lean meat, poultry, or fish (3-4 ounce portion, similar to a deck of cards)

1/2 cup regular fat cottage cheese or 2 Tbsp. other soft cheese

1 scoop (1 Tbsp.) protein powder (typically 15 grams)

1/2 cup cooked beans (check the carb content and adjust accordingly to meet your

total daily carb intake)


Fruits:

1 serving per day.

1/2 small apple, orange, or pear

1 small peach or nectarine

1 small plum

1/2 cup berries

1 kiwi

1/4 small cantaloupe

1/2 grapefruit

Vegetables

Unlimited servings.

1 cup cooked broccoli

1 cup raw vegetables

2 cups salad

Green vegetables: Eat to your heart’s content

If you want to “indulge” on the Insulite PCOS 5-Element System, you can. Just choose vegetables, which can be included in any amount in your diet. Since they contain complex (not simple) carbs, vegetables don’t cause insulin and leptin spikes. They also offer fiber and lots of nutrients – the perfect food!

However, not all vegetables are equally healthy. Root vegetables (beets, turnips, carrots, potatoes, etc.) can spike your blood sugar, so avoid them or eat them very sparingly.

I’mhungryNOW!WhatcanIeat?Sometimes you may feel hungry, whether you’ve skipped a meal or not. Remember: The point of the Insulite PCOS 5-Element System is to help you feel better by getting healthier, not to punish you through deprivation. Yes, we want you to EAT! Real meals, real food, and often.

If you feel hungry, it’s typically because you are:

• Dehydrated: Lack of water causes fatigue, which you may mistake as a hunger signal.

• Not eating enough food.

• Eating too many carbs or carbs that aren’t combined with protein or fat.

• Experiencing low blood sugar and cravings.

• Waiting too long between meals.

• Skipping meals; even if you are used to skipping meals, please do not do so on this plan.

All of these problems can be solved by making sure you’re drinking enough water, and also by carefully, gradually adjusting what you eat and when. This may take some experimentation. Consider hunger pangs a signal, not a penance. They indicate when you need to adjust your diet. One reason hunger pangs occur is that your insulin spikes and glucose levels dip. We often snack in an effort to rebalance these levels.


When you start cutting back on carbohydrates gradually, you should NOT experience cravings if you are eating enough protein and fat at mealtimes and for snacks. Most people who eat this way feel satisfied, full, and not hungry. If you experience strong cravings at first, it’s important to respond to these cravings correctly – with healthy foods, not refined, processed foods. The major problem with snacks is that often unhealthy high-carb foods are most easily available and convenient. It can be so tempting to reach for cookies, candy bars, pretzels, potato chips, and so on. However, these snacks carry a high cost because they only relieve your cravings for a short time. Before long you’ll crave again, probably more intensely.

Keep healthy snacks handy – at your desk, in your purse or briefcase, in your car, and in strategic locations around your home. (See the list coming up for good snack ideas.) To avoid insulin spikes, we recommend snacks that contain at least 30% protein. These are not only tasty, but they also keep you satisfied longer so you won’t be distracted by hunger pangs. Your best options are high-protein foods such as nuts, cottage cheese, seeds, and lean meats.

If you absolutely must have something sweet, try any of the numerous high-protein health bars, such as Balance Bars. These have a ratio of at least 30% protein and fat to 40% carbohydrates. They are not likely to cause an insulin spike and are sold at most convenience and food stores. However, bear in mind that if you’re craving sweets you probably aren’t eating enough protein or fat, or eating regularly enough.


TheInsulitePCOS5-ElementSystemDietPlan:MealPlanning+Tips

TheShortVersionThis section does not lend itself to an effective summary because it contains appealing sample meals, snacks, and numerous tips and strategies to help you make healthy eating choices. You’ll also discover how to make tasty salads, how to stay on course when you eat out, and great foods for vegetarians.

TheWholeStory

HealthysnackstokeepyouontrackThe Insulite PCOS 5-Element System recommends three healthy snacks per day. At snack time you might be particularly tempted to return to unhealthy eating habits. After all, it’s just a little snack, right? Keep these tasty foods on hand for snacks:

• Avocado half with balsamic vinegar

• Celery with 2 Tbsp. almond butter or cream cheese

• Chicken breast strips, baked/broiled, dipped in olive oil

• Salads

• Cottage cheese (1/2 cup)

• Hard-boiled eggs (1-2)

• High-protein smoothie (see page 47)

• Nuts (1/4 cup), especially almonds and walnuts

• Veggie burger patty, either plain or with condiments

• String cheese (skim, 1-2 pieces)

• Tuna salad (1/2 cup) with celery sticks or whole-wheat crackers

Mealplanningtips• Eat protein at every meal. A serving size of meat, poultry, or fish is 3-4 oz., or the size of a

deck of cards or the palm of your hand.

• Imagine your plate as the face of a clock. Your goal, through gradual dietary change, is to try to make the protein and vegetable portions represent the majority of food on the plate. Protein should fill your plate from 12 to 5, vegetables from 5 to 10, and carbohydrates from 10 to 12.

• Eat until you are full, not over-full.

• Green is good. You can eat as many green vegetables as you want.

• Cook ahead. Prepare larger amounts of food and refrigerate them. That way, you’ll have good food on hand for meals and snacks. This will reduce the temptation to return to unhealthy eating habits.


• Proteins to avoid. Avoid deep-fried meats and poultry, and also processed meat products such as sausage, bacon, hot dogs, and luncheon meats, unless these products are minimally processed and nitrate-free.

• Read labels. Avoid products containing high-fructose corn syrup and trans-fat. Both indicate highly processed (unhealthy) foods.

• Have a salad every day as part of a meal or as a snack. Use any vegetable from the vegetable list, steamed, roasted, or raw. Always use olive oil or avocado oil salad dressing.

• Eat enough dinner so that you don’t crave dessert.

• Eat good fats 3-4 times per day (nuts, avocados, etc.).

• Eat small meals frequently (every 2-3 hours). This will stabilize your blood sugar and insulin levels and help you feel more in control. As one of our customers put it, “The more good food I ate, the more weight I lost. Food was my fuel.”

Gonuts!You don’t have to settle for plain or salted nuts found in a supermarket can. Make your own big batches of special spicy nut snacks! For all of these recipes, preheat your oven to 400° F. Mix the nuts and spices thoroughly in a bowl. Spread evenly on a baking sheet and roast for 10-15 minutes. Cool, and store sealed in refrigerator to retain freshness and flavor.

Tamari Almonds: 2 cups raw almonds, 2 Tbsp. tamari, pinch of cayenne pepper.

Fall Harvest Pecans: 2 cups raw pecans, 2 Tbsp. melted butter, butter substitute like Earth Balance, or ghee (clarified butter found in Indian grocery stores or the ethnic food aisle of your regular grocery store), 1 tsp. cinnamon, 1 tsp. ginger, pinch of ground cloves and cardamom, pinch of salt.

Spicy Walnuts: 2 cups raw walnuts, 2 Tbsp. melted butter, butter substitute like Earth Balance or ghee, pinch of cayenne pepper and cumin, salt to taste

Four-daysamplemealplanLosing weight doesn’t mean abandoning all your favorite foods. Here’s a sample of a healthy meal plan covering four days:

Day1:Breakfast: Avocado and smoked salmon toast. Puree 1/2 an avocado, 1 garlic clove, 1 Tbsp. lemon juice, 1 tsp. olive oil, 2 tsp. fresh cilantro or parsley. Spread on 1 slice rye crisp bread. Layer with 1 oz. smoked salmon. Fat 14g, Carbohydrates 15g, Protein 8g

Snack: Yogurt with fruit. One 4 oz. container plain whole-fat yogurt with 1/4 cup blueberries, plus a pinch of cinnamon. Add stevia (see section 7.2) to sweeten to taste. Fat 4g, Carbohydrates 11g, Protein 4g

Lunch: Chicken with vegetables and salad. 3 oz. broiled or baked chicken breast, 1 cup steamed broccoli, and 4 cups arugula salad with 2 Tbsp. balsamic vinegar and 1 Tbsp. olive oil. Sprinkle 1 oz. feta cheese over the whole plate. Fat 32g, Carbohydrates 23g, Protein 36g


Snack: Slathered celery. Two celery stalks with 1 oz. light cream cheese. Fat 5g, Carbohydrates 4g, protein 4g

Dinner: Grilled tilapia. 3 oz. grilled tilapia with 1 Tbsp. each of capers and lemon juice. Salad: 1/3 cup each sliced cucumber and tomato, 1 oz. mozzarella cheese, and basil leaves with a dash of olive oil dressing and chopped dill. Fat 8g, Carbohydrates 7g, Protein 31g

Daily total: Fat 63g, Carbohydrates 60g, Protein 83g

Day2:Breakfast: Protein smoothie: 1 scoop plain whey protein powder, 1/2 cup raspberries, 1/2 cup whole milk (or unsweetened milk substitute like soy or hemp milk), dash of cinnamon, crushed ice. Blend everything in blender, adding water if a thinner smoothie is desired. You can also substitute plain whole milk yogurt for the whole milk. Please note: the grams of carbs, fat, and protein may change depending on your protein powder. Fat 6g, Carbohydrates 13g, Protein 20g

Snack: Middle Eastern refreshment. 2 Tbsp. hummus with 1/4 cup chopped broccoli and 1/4 cup chopped cauliflower. Fat 3g, Carbohydrates 9g, Protein 3g

For homemade hummus: Blend together in a food processor: 1 cup tahini, 1 can (15 oz.) chick peas, 1-2 cloves garlic, juice of a lemon, 1/3 cup water, 1-2 tsp. olive oil (adjust to taste and desired creaminess), 1 tsp. salt, 1/2 tsp. pepper, dash of paprika and cayenne pepper (optional). Puree until smooth. Chill for 3 hours then allow to stand at room temperature for half an hour before serving. Optional: you may add pesto, sun-dried tomato paste, or roasted red peppers for additional flavors.

Lunch: Turkey and salsa lettuce wraps. 4 oz. sliced turkey, 2 Tbsp. salsa, 4 large lettuce leaves, 1 oz. low-fat Swiss cheese, and 2 tsp. Dijon mustard. Use lettuce leaves to “wrap” ingredients. Fat 10g, Carbohydrates 5g, Protein 42g

Snack: Creamy delight. 1/4 cup chopped walnuts and almonds with 1/4 cup blueberries with 1 Tbsp. heavy cream, plus a pinch of cinnamon and ginger. Fat 25g, Carbohydrates 10g, Protein 5g

Dinner: Eggplant parmesan. Four slices of grilled eggplant each topped with a thin slice of tomato. Top this with 1/3 cup shredded mozzarella cheese, plus some shredded basil or fresh oregano. Broil the whole dish. Fat 20g, Carbohydrates 23g, Protein 17g


Day3Breakfast: Fancy eggs. Two scrambled eggs topped with 1/4 cup avocado slices and 4 Tbsp. salsa. Fat 21g, Carbohydrates 6g, Protein 14g

Snack: Fruit and cheese. 1/2 cup sliced apple and 1 oz. low-fat cheddar cheese. Fat 2g, Carbohydrates 8g, Protein 7g


Lunch: Salmon and salad. Small salmon steak and a salad with 4 cups raw spinach, with 1/2 oz. almonds and 1/4 cup raspberries, topped with lemon juice or apple cider vinegar and olive oil. Serve with a Finn Crisp rye cracker on the side. Fat 20g, Carbohydrates 17, Protein 36g

Snack: 1 Tbsp. almond butter stirred into 4 oz. plain whole milk yogurt. Fat 13g, Carbohydrates 9g, Protein 6g

Dinner: Kabobs. Two grilled vegetable and meat kabobs made with 2 oz. cubed beef tenderloin, 6 small whole mushrooms, and 1/2 cup sliced zucchini. Serve with a salad of steamed veggies: 1/3 cup broccoli, 1/3 cup cauliflower, 1/4 cup snow peas, and 1/4 cup carrots chopped. Toss veggies with 2 cup lettuce greens and 1 Tbsp. fresh lemon juice. Fat 13g, Carbohydrates 20g, Protein 21g


Day4Breakfast: Bowl of sweetness. Mix together 1 oz. of chopped mixed nuts (pecans, cashews, macadamia and almonds), cinnamon, ginger, 1/2 cup blueberries, and 1 tsp. heavy cream. Fat 18g, Carbohydrates 17g, Protein 5g

Snack: California style. 1/4 of an avocado with salt, pepper, and balsamic vinegar. Slice and serve on a Wasa rye cracker. Fat 6g, Carbohydrates 15g, Protein 18g

Lunch: Lamb chop special. Grilled lamb chop (3 oz.), 2 cups shredded green or red cabbage, with 1 tsp. olive oil and 1 Tbsp. cider vinegar. Fat 14g, Carbohydrates 11g, Protein 33g

Snack: Mediterranean evening. Olive puree: 1/4 cup Kalamata olives, 1 Tbsp. feta cheese, and 1 tsp. olive oil. Blend all ingredients in food processor. Serve with 1/3 cup cucumber slices. Fat 10g, Carbohydrates 4g, Protein 3g

Dinner: Super shrimp salad. Grilled shrimp with 2 cups shredded romaine lettuce and 1/3 cup sliced green bell peppers, 1/4 avocado cut into slices, and olive oil dressing. Fat 24g, Carbohydrates 10g, Protein 41g


What’sforbreakfast?Lunch!The Insulite PCOS 5-Element System will help you “unlearn” some unhealthy myths about food. Perhaps the most harmful and pervasive food myth concerns breakfast. Western cultures have been heavily influenced by the marketing strategies of cereal and bread manufacturers, who promote their products as “healthy breakfasts.” In fact, from the perspective of your metabolism, a high dose of refined carbohydrates first thing in the morning is notably unhealthy. It causes a spike in insulin, leptins, and blood sugar levels that impairs how you feel and how your body functions throughout the day.

Here’s a healthy solution: Have lunch for breakfast. Start your day with eggs and greens, or salmon and steamed spinach with your favorite salad dressing. Skip the toast and have some


celery if you miss the crunchiness. Try this for just a few days, and notice the difference in how you feel. You will never go back to cereal and bagels again.

What about coffee? Most of us wake up to the smell of coffee brewing in the kitchen. While coffee has its drawbacks (e.g., it is addictive, dehydrating, causes fatigue and blood sugar swings, and it raises the stress hormone cortisol), many people need it to rise and shine. One cup of coffee in the morning is acceptable. However, be sure you eat protein and fat with that morning cup of “Joe!” Use half & half in your coffee rather than artificial creamers. Try stevia as your sweetener. One cup per day is enough. Resist the temptation to drink coffee all morning long or even as an afternoon “treat.”

Tastydips,dressings,andsaucesThere are several easy, creative, and flavorful ways to bring zest to the food you eat on the Insulite PCOS 5-Element System. Here are a few simple, versatile recipes:

Avocado Puree: Blend together 2 avocados, 1 garlic clove, 1 squeeze of lemon, salt, and pepper. Dip your vegetables in it, or slather it on fish or chicken.

Olive Oil Salad Dressing: Blend together 4 Tbsp. olive oil, 1 tsp. mustard, 3 Tbsp. balsamic vinegar, 1 tsp. stevia, 1 tsp. dried herbs (rosemary, basil, oregano, thyme, etc.), plus salt and pepper. Perfect on any salad.

Soy Ginger Sauce: Blend together 4 Tbsp. soy sauce, 2 Tbsp. toasted sesame oil, 1 tsp. stevia, and 2 tsp. grated ginger. Excellent dip or marinade.

JazzupyoursaladWe recommend that you eat at least one salad daily, as a snack or with a meal. It doesn’t have to be boring, though! Salads can be a great way to experiment with new flavors, textures, or combinations. Try adding these ingredients:

Almond slivers, raw or toasted Feta cheese, crumbled Pecans

(sheep) Pecans

Apple, diced Goat cheese, crumbled Pumpkin seeds

Avocado slices Grapes Smoked fish (salmon, trout, etc.)

Berries, fresh Herbs (fresh or dried) Soybeans (edamame)

Broccoli or asparagus, steamed Hot peppers Spices (try some exotic ones)

Chick peas (garbanzo beans) Mandarin orange slices Walnuts

Cranberries Olives, chopped or whole

Eggs, hard-boiled Parmesan cheese, grated

EatingoutWith the right strategies, making healthy choices when eating out is easier than you might anticipate. Many restaurants offer low-carbohydrate menus. Don’t be shy about asking what is contained in a particular dish, or if they can prepare your meal without including an unhealthy


ingredient. For those that don’t offer low-carbohydrate dishes as standard fare, simply try asking for a turkey burger wrapped in lettuce instead of a bun, or for your fish to be grilled with lemon juice and olive oil rather than the restaurant’s marinade (many commercial sauces contain sugar or high-fructose corn syrup). Order the Asian chicken salad without the chow mein noodles and ask for oil and vinegar on the side. Be wary of sauces, rice and potatoes, pasta and bread. For dessert, opt for a bite from the fruit plate… and congratulate yourself on your incredible persistence!

Sampletwo-dayvegetarianmealplan

Day1Breakfast: 1/2 cup fresh blackberries with 1/4 cup slivered almonds. Mix and top with a sprinkle of cinnamon and 1 Tbsp. of half & half cream. Fat 20g, Carbohydrates 15g, Protein 9g

Snack: 1 Wasa cracker, 1 Tbsp. salsa, 1 oz. low-fat cheddar cheese. Fat 8g, Carbohydrates 10g, Protein 9g

Lunch: Tofu scramble. Crumble 1/2 a block of tofu and sauté with 1/4 each green and red bell peppers and tomato. Season with garlic, salt, and pepper. Sprinkle with 1 tsp. sesame seeds. Fat 21g, Carbohydrates 16g, Protein 29g

Snack: 2 Tbsp. Baba ghanoush served with 1/3 cup sliced raw jicama. For homemade baba ghanoush, prick 2 eggplants with fork and roast in 400 degree oven until charred, 45 minutes. Scoop out insides and mash with 1 cup tahini, juice of 1 lemon, 1 cup chopped parsley, salt. Drizzle top with 1 tsp. olive oil. Fat 3g, Carbohydrates 8g, Protein 3g

Dinner: Grilled tempeh with marinated cucumber. Cut 4 oz. tempeh into strips and marinate in tamari, ginger, garlic, and sesame oil and then grill. Serve with 1 serving marinated cucumber. For marinated cucumber, peel and slice 4 cucumbers into rounds. Mix with 2 stalks sliced celery, 1 Tbsp. diced red onion, 1 Tbsp. fresh chopped dill (or 1 tsp. dried dill), 1 tsp. sea salt, 3 Tbsp. cider vinegar. Cover and refrigerate for half an hour. Keeps up to four days in refrigerator. Makes four servings. Fat 12g, Carbohydrates 12g, Protein 21g


Day2Breakfast: 2 hard-boiled eggs, 2 small stalks celery with 1 oz. cream cheese. Fat 16g, Carbohydrates 4 g, Protein 16g

Snack: 1 oz. mixed nuts. Fat 16g, Carbohydrates 6g, Protein 5g

Lunch: Veggie lettuce wraps. 1 cup each steamed broccoli and shredded cabbage, seasoned with 2 tsp. olive oil dressing, with 3 oz. seitan “chicken” strips. Use 4 large lettuce leaves as wrappers for these ingredients. Fat 12g, Carbohydrates 25g, Protein 27g

Snack: Middle Eastern munchies. 2 Tbsp. hummus, 1/3 cup sliced cucumber, 1 Finn Crisp rye cracker (See recipe, page 44). Fat 3g, Carbohydrates 12g, Protein 3g


Dinner: Grilled portabella mushroom. 1 mushroom cap brushed with olive oil dressing or marinade of your choice and grilled, served over a bed of 2 cups shredded raw spinach leaves with dressing. Top with 3 Tbsp. chopped sun-dried tomatoes. Fat 10g, Carbohydrates 13g, Protein 5g


CookbooksThere are many healthy carbohydrate cookbooks available at local bookstores. Paleo is a great start because you’ll be avoiding grains that turn into sugar so quickly and make us crave like crazy! You could also do Paleo with beans if those seem to work OK for you. Sticking to whole, real food is the best way to get and stay healthy.

Here are some cookbooks we enjoy and their blogs are great too:

• Mediterranean Paleo Cooking, Caitlin Weeks, Chef Nabil Boumrar, Diane Sanfilippo

• The Wild Diet, Abel James

• The Longevity Kitchen, Rebecca Katz

• Against All Grain, Danielle Walker (use ½ the sugar in her recipes)


FoodasMedicine:AdditionalInformation

TheShortVersion• Water. Yes please drink it – 4 to 6 glasses a day.

• Beware of artificial sweeteners. There’s a serious health downside to using them.

• Sodas and diet sodas each have their own approach to hurting your health.

• Alcohol? We don’t want you to give up all the fun in your life, but carbohydrates count and it can raise estrogen levels.

We have some great nutritional tips in “The Whole Story” that can really help to make eating healthier and more fun. Be wary of “net carbohydrates” as they can often be misleading as to the true impact on your blood sugar level.

TheWholeStory

Water:YouarewhatyoudrinkWater comprises more than 70% of the human body. Typically this is about 10-12 gallons per person, depending on age, sex, and muscle mass. Movement (including ordinary movement), caffeine, alcohol, medications, and even breathing all deplete your body’s vital water supply. Even relatively inactive adults release up to 11 cups of water a day. If you’re active, you’ll release even more. Generally, food replaces only about four cups per day, which leaves a balance of at least two cups that you need to replenish daily by drinking water.

Depending on climate, diet, and other factors, many people live their daily lives in a state of chronic dehydration, meaning they don’t get enough water to meet their metabolic needs. You may not even know how good it feels to be properly hydrated. Dehydration can cause fatigue, which might make you think you’re hungry and cause you to reach for food. So, when you feel hungry, try reaching for a big glass of water first. Dehydration can also cause headaches, constipation, and skin problems. Even mild dehydration can slow your metabolism, subtly undermining your efforts to release weight, reverse insulin resistance, and improve your other symptoms of PCOS.

Staying hydrated is essential to weight loss. For a start, water contains no calories, fat, or cholesterol, and it’s low in (or free of) sodium. Water is also an appetite suppressant. Studies have proven that if you’re regularly dehydrated, your metabolism slows down (your cells convert more glucose into fat).

You should replenish your body’s water supply steadily throughout the day. The best source of water is... water! (Not coffee, caffeinated tea, soda, juice, etc.) We recommend that you drink at least 4-6 glasses of water daily (or, as directed by your health care provider) – more if you have a dehydrating lifestyle, movement, work outdoors, do physical labor, or live in a dry environment. Filtered water is best. If you do not have access to filtered water at home or work, consider buying a water filter. This is a relatively simple technology (compared to air filtration) and there are dozens of good filter systems available at reasonable prices. These can be purchased at many stores or on the Internet. There is some thought that reverse-osmosis (RO) water is


depleted of essential minerals, which should be replenished. Some people add a pinch of sea salt or a few drops of a liquid mineral complex to their gallon-jugs of RO water. Also, herbal teas and sparkling water that is naturally carbonated count toward your total water intake.

Artificialsweeteners:hiddencostsLow-calorie artificial sweeteners such as Equal, Splenda and NutraSweet are popular with people who are trying to release weight. However, recent studies have shown that people who use artificial sweeteners can actually gain more weight than those who do not. Unfortunately, these synthetic sugar products have a hidden cost; they perpetuate that seemingly insatiable craving for sweets. This makes it harder for your neural networks to adapt in ways that will change your tastes and provide lasting healthy eating preferences.

Readlabelscarefullyandavoidthesesugarsandsweeteners:Aspartame, brown sugar, corn syrup, dextrose, Equal, fructose, high-fructose corn syrup, honey, maple sugar or syrup, NutraSweet, saccharine, sucralose/Splenda, sucrose, sugar, Sweet-n-Low, turbinado.

Stevia: A healthy exception. For those times when you absolutely must have some sweetness in your food, we recommend that you try stevia. Using stevia can help wean you off the sugars and sweeteners that have negative side effects and raise blood sugar levels. This plant extract mimics the taste of sugar on your tongue. However, it does not cause your blood sugar or insulin to rise. Add it to cooked foods, teas, coffee, or plain yogurt. Some products containing stevia have a bitter aftertaste. However, newer products seem to have eliminated this problem (for instance, the stevia extract sold under the Whole Foods “365 Everyday Value” brand). When substituting stevia for sugar in recipes, you will need to experiment and adjust for taste.

Here are some general guidelines for converting between sugar, stevia powdered extract, and stevia liquid concentrate, but you will need to adjust these depending on the brand of stevia you use:

1 cup sugar = 1 tsp. stevia powder = 1 tsp. liquid stevia

1 Tbsp. sugar = 1/4 tsp. stevia powder = 6-9 drops liquid stevia

1 tsp. sugar = a pinch of stevia powder = 2-4 drops liquid stevia

Soda/dietsoda?JustsayNO!Sweet sodas, even diet sodas, can spike your blood sugar, insulin, and leptin, which means they can undermine your efforts to reverse insulin resistance and improve your PCOS symptoms. This is true even for “zero calorie” sodas that use artificial sweeteners, such as Diet Coke, Diet Pepsi, Diet 7-Up, Diet Dr. Pepper, and Diet Root Beer. It may seem hard at first, but we urge you to avoid all soda and diet soda. Instead, drink water, herbal tea, or caffeine-free substitutes. For instance, try sparkling mineral water with a squeeze of orange or lemon, or make iced tea with herbal tea bags and sweeten with stevia. As your eating and drinking habits improve, you’ll release the craving for sweets – including soda.


Whatarealcoholcarbs?Although alcoholic drinks do contain carbs, “alcohol carbs” are something entirely different. Alcohol carbs are substances such as xylitol, mannitol, and sorbitol used as sugar replacements in various foods. To read more about alcohol carbs, see Appendix I.

AlcoholinmoderationisokayYou don’t have to quit drinking alcohol to reverse insulin resistance and PCOS. Simply moderate your alcohol intake sensibly. Surprisingly, research consistently suggests that exposure to alcohol may improve how the body responds to insulin. A substantial number of studies indicate that light to moderate alcohol intake on a regular basis improves how cells absorb and process both insulin and glucose. It may also help prevent coronary artery disease in people with type 2 diabetes.9 How many drinks does “moderate” equal? Generally, more than two alcoholic drinks per day for men and more than one drink per day for women can damage your health. In terms of insulin resistance, the key concern is carbohydrates. A typical 12 oz. serving of beer contains 6-22 grams of carbs per serving. A 6 oz. serving of wine can contain 2-10 grams of carbohydrates. (Sweet dessert wines fall on the high end of that range.)

9 Howard AA, et al. Effect of alcohol consumption on diabetes mellitus. Ann Intern Med 2004:140:211-219.

Remember: The carbohydrates in alcoholic beverages count toward your daily carbohydrate total. Ideally you should consume proteins and/or healthy fats along with alcoholic drinks. Avoid mixed and frozen drinks, such as margaritas and daiquiris. These can contain up to 48 grams of carbohydrates per 12 ounce serving! However, martinis that do not contain fruit juice or sweet liqueurs are low in carbohydrates.

DietsuccesstipsInsulite Health recognizes, and appreciates, the commitment and effort needed to cause lasting, positive change in your body, habits, and taste. We applaud you for having the courage to make this change. We hope you begin this process by congratulating yourself, too, every day – even though some days will be better than others. We understand that changing your diet may seem especially daunting. Many people emotionally associate unhealthy foods with comfort, fun, culture, and security. Also, it may be difficult to imagine that you really will grow to prefer (even love) the taste of truly healthy food, while losing your taste and cravings for sweets and breads. Most of all, you may not yet be able to imagine how good you will feel once your body is consistently getting what it really needs. But you will succeed, in all these ways and more. It just takes time. Remain patient, persistent, and compassionate with yourself.

Thesetipsfordailylivingwillhelpyouonthisjourney:• Prepare in advance for meals. Set aside one day of the week for shopping and meal

preparation for the next seven days.

• Cook larger amounts so you have healthy, leftover meals ready. Use the time you save for movement, like taking a walk.

• Designate one area for your food in the refrigerator, pantry, or cupboards. Ask family, partners, or roommates to respect your “space” and your commitment to weight loss.

• Buy a low-carb cookbook to help you prepare a variety of healthy meals. Or visit one of the many low-carb recipes web sites.


• Track carefully for your first week on the Insulite PCOS 5-Element System. After that, you will know the carb count of most foods. Buy a carbohydrate counter and keep it with you. It will enable you to count carbohydrate grams in any meal and ensure that the total doesn’t exceed your dietary goal for that meal or day.

• Evaluate your food choices daily to ensure variety, and availability of high-protein foods, green leafy vegetables, and low-carb fruits.

• Place pre-measured snacks in containers or plastic bags to avoid overbites!

• Think healthy protein! Steadily work toward the goal of having protein at every meal. Have a protein-filled smoothie as an afternoon snack or for breakfast if you experience low blood sugar symptoms (feeling shaky, headaches, irritable, weak, or lethargic).

• Don’t leave home without your snacks! Be prepared for snack time to avoid the temptation to buy convenient carb-rich snacks or other unhealthy foods.

• Drink plenty of water. Keep a large water bottle with you and drink throughout the day. Try to get at least 4-6 glasses per day. Herbal (caffeine-free) teas count toward this total intake.

• Keep a journal. Try writing down what you eat. Record the quantities as well as the foods. Keeping track of your diet can help you organize your meals and make healthier choices. With changing both your diet and movement routines, it can be helpful to keep track of all these changes. You can record your movement and diet on the same chart. An example of the type of format you might use is located in Appendix V. If you like this example, photocopy it and post it in a prominent place. Otherwise you can use ours as a model to create your own journal.

MindsetTips:• Imagine how you will look and feel in six months – and, again, in a year. Keep these images

in mind and let them motivate you.

• Remain determined to change your eating habits. Make the commitment. Persistence is the key to success. Forgive yourself when you get off course. It’s likely to happen, but the key is to “stay in the boat.”

• Don’t overdo it. Maintain your gradual, steady pace of change for your existing lifestyle toward your goal. Start where you are, and be patient.

• Notice small improvements. Focus on the positive changes happening in your body, moods, energy level, outlook, and overall sense of well being. Keep a journal of progress, if that suits you.

• Don’t worry when you slip up. Occasionally, and inevitably, you will eat more than planned during a day. That’s OK. You haven’t ruined your chances of success. Just start over tomorrow.

• Visualize the changes you are making. To help keep you motivated and thinking positively, visualize the improvements that are occurring in your body. One Insulite customer reports that she found it helpful to imagine how her insulin was becoming more sensitive while she movementd and took her supplements. Visualizations have proven effective in many life activities. Many professional and competitive athletes attribute visualization techniques to the accomplishment of their lofty goals.


• Do what you love. For many people, food is a companion. Instead of reaching out for comfort food, focus on other things that make you happy besides eating. Take a walk, read a book, watch a movie, call a friend, or dote on a pet.

• Go easy on yourself. Losing weight is a process and it will take time. We’re with you every step of the way. Contact the Consulting and Advisory Teams at [email protected].

• Speak positively to yourself. It helps to hear appreciation, even if you’re telling yourself things like “Good breakfast choice,” or “Today I am doing a great job about eating enough good fats,” or “I am glad I’m making these lifestyle choices now, because I will be healthier later.”

Whatare“netcarbohydrates”?If you’ve been reading about various diets, you’ve probably heard the term “net carbohydrates.” Some people refer to net carbohydrates as glycemic, usable, or nutritive. All of these terms mean the same thing. However, not everyone uses these terms consistently, which can be confusing. Manufacturers of low-carb foods (including Atkins Nutritionals, Keto, and Biochem) claim that carb counters should count only what they call net carbohydrates or net impact carbohydrates, which they define as total carbs less fiber, sugar alcohols, polydextrose (used primarily as a bulking agent for the preparation of calorie reduced foods), and glycerine (now used as a sweetener, this liquid byproduct of soap making has also been used as a solvent, antifreeze, plasticizer, drug medium and in the manufacture of soaps, cosmetics, inks, lubricants, and dynamite). They claim that glycerine, sugar alcohols, and polydextrose have a minimal impact on blood sugar. This is why some chocolate bars have 2 net carbohydrates and taste fairly sweet – the manufacturers are not counting sugar alcohol that can actually impact your blood sugar. Most have a lesser impact than regular sugar, though.


TheInsulitePCOS5-ElementSystemMovementPlan

Welcome to the Insulite PCOS 5-Element SystemMovement Plan. Your path toward a healthier and more functional lifestyle starts today. Movement is an important component of the Insulite PCOS 5-Element System. Our approach and process is designed to work in conjunction with the nutritional changes you are making.

Before you begin, we want you to understand how we’ve structured the plan in order to help you achieve significant improvements in your health and fitness. This isn’t the typical movement plan. The overall objective of this unique program is to delay or even reverse the symptoms and conditions that manifest as a result of insulin resistance, like the symptoms that many women with PCOS struggle with.

If you have had experiences similar to many of our customers, you may be wondering how to take one more leap of faith. After trying fad diets, taking a “magic pill,” or ordering movement machines that promise to take six inches off your waist in three weeks, it can be difficult to move forward one more time, perhaps desperately hoping to find what will really work for you. We understand and sincerely acknowledge you for having the courage to keep looking. We truly believe your search has just ended, and a rewarding journey is just beginning.

For some of you, the thought of beginning a new movement program may dredge up unpleasant memories of past attempts. We understand this as well, and we’ve designed this program to shift your experience from dread to delight. If that makes you a little skeptical, please stay tuned – we’re going to show you how to transform your experience of movement.

TheShortVersionThis plan has a unique structure. First, it has two distinctive components. “Movement for Health” is designed to support you in developing a regular, planned routine for physical movement. It has numerous ideas and choices for how you achieve it so you can select a variation that’s enjoyable for you.

The second part is called “Life in Motion,” and the purpose is for you to incorporate small amounts of extra motion into your normal daily routine. For example, taking the stairs instead of the elevator. Next, this plan is purposely designed to introduce gradual, easily attainable movement goals. This is done in consideration of your safety, but also so that you greatly increase the likelihood of staying on the program. In the next section we go into detail on the neuroscience behind this approach.

Before you begin to movement, please answer the health questions in “The Whole Story” section and consult your physician if you have any concerns about beginning an movement program. If you are experiencing major fatigue, you may want to delay the start of movement until you’ve made some diet changes that can help with your energy levels.

You will find an extensive list of suggested activities, hobbies, sports, and movement programs in the upcoming “The Whole Story” section. We’ve included charts for time, intensity level, and frequency of movement, and a progressive plan to follow throughout the year that is based on


your fitness level. You’ll also learn how to avoid becoming part of the large population that begins with good intentions, but fails to succeed.

TherightbalanceofdietandmovementScientific evidence indicates that movement increases dopamine and serotonin (your “feel good” brain chemicals). The Insulite PCOS 5-Element System slowly weans you off your existing carbohydrate intake by 5% a week, while you are slowly increasing your movement. As your carbohydrate and sugar intake decreases and serotonin and dopamine start to slowly fall, your movement begins to pump up the dopamine and serotonin. An important part of this System is to gradually and permanently reduce your cravings to carbohydrates and sugars, and to build an affinity for movement and other activities that have a positive effect on your health. By understanding these relationships, you can comprehend why movement is so important to the success of your diet and nutritional program.

TheWholeStory

MovementasmedicineOverwhelming evidence exists verifying the positive impact of movement on our health. Thus, we view movement as a form of medicine that provides wonderful heath benefits without negative side effects.

The Insulite PCOS 5-Element SystemMovement Plan consists of two independent parts, designed to help you increase your metabolism and insulin sensitivity throughout the day and into the evening.

TwouniqueplansworkingforyouYour “Movement for Health” plan is structured; however, it is designed to be creative, flexible, and gradual. It suggests a variety of physical activities with consideration for your safety and to encourage your continued participation. These physical activities generally fall in the category of movement, stretching, sports, or hobbies. We provide guidelines and goals for intensity, duration, and frequency.

The second is your “Life in Motion.” This part of the plan provides ideas and strategies that give you the opportunity to slightly modify some of your normal routines and activities throughout the day so that you are increasing your body movements as a natural part of your life. For example, parking your car 50 yards farther from the mall entrance and walking, standing and pacing while you’re talking on the phone, or taking the stairs rather than the elevator.

These small changes can make a real contribution to increasing insulin sensitivity. Over time, they will seem like the natural thing to do. So “make it part of your day” and besides the health benefits, these small changes will help you eliminate any guilt that arises if you miss your regular movement session.

We’re going to be providing tips and ideas for your “Life in Motion” activities. We’d like you to consider some simple and easy ways to “get physical,” and pick one to do this week.


NeuroscienceplaysacriticalroleSugars and carbs stimulate dopamine, an important chemical that creates meaning and, therefore, importance in the brain. As a result, these foods become of dominant importance to you, overshadowing all other elements in your life. In other words, satisfying your sugar and carbohydrate cravings becomes more important than your health, appearance, self-esteem, relationships, social activities, and all other positive outlets available to you.

Because these millions of subconscious connections far outweigh your conscious thoughts, will power alone is rarely enough to change your behavior. This is why so many people fail in their efforts to change. It is these hard networks in your brain that need to be altered. Change the existing structure of your neural tissue and your behaviors automatically change.

The Insulite protocol is designed specifically to facilitate a gradual change in your brain’s meaning network so that your food cravings are replaced with positive ones like movement. Movement also stimulates the release of dopamine. By gradually and consistently exercising, the meaning and importance of movement replaces the cravings to sugar and carbs.

In addition, movement produces another important benefit. It stimulates the production of new brain cells so that you may actually increase your intelligence and wisdom, and regain your ability to make positive choices in your life.

SetgoalsthatareappropriateforyouWe’re not trying to prepare you to run a marathon or hike up a 14,000-foot mountain. However, with a little persistence and support, almost everyone should eventually be able to walk 30 minutes per day, several days per week. While we support you to set realistic goals that provide positive reinforcement as you reach them, we’re also not going to assume that some of you won’t indeed eventually choose to run a marathon. You are a unique person, and within the framework of honoring the limits of your body, we support your dreams.

A respected martial artist was once asked by one of his students how there could be different levels of skills among his black belts of equal rank. He answered, “Each of my students is at a different point on their journey, but they have all traveled the same distance.” So whether your goal is to be able to walk 30 minutes a day or climb a mountain, if you stay with this program, you can earn your black belt in health. Your Online Health Protocol will also provide some great tips on how to incorporate movement and movement into your life.

BreaktheviciouscycleThe sedentary lifestyles and unhealthy eating habits that are so common today literally reinforce each other. Together, they contribute directly to the modern epidemics of obesity, heart disease, and diabetes.

Our genetic makeup changes very slowly. It’s not much different from our ancestors’ of 10,000 years ago. Our ancestors’ daily routine included hiking and running many miles over rough terrain in search of food. The food they found and consumed was primarily meat, vegetation, fruit, and nuts. That combination of food and movement is essentially what the genetic makeup of our bodies still expects today.


Yet many of us do our work at a desk all day, order out for burgers and French fries for lunch, then come home and grab the remote, making sure we don’t have to move to change the TV channel. So it becomes clear that, in order for us to enjoy our natural state of health in this modern society, we need to not only eat in a way that reflects a basic genetic demand for certain types of foods, but also create movement and movement patterns that satisfy our bodies’ genetic requirements for physical activity.

Whydosomanyofus“think”wehatemovement?Here’s why: When your blood sugar drops, so does your energy, so you don’t feel like exercising. When you don’t move very much, your body converts even more glucose to fat and you crave more. For many people, this cycle becomes a lifelong downward spiral, increasingly impairing many aspects of their lives.

This is why regular movement and good nutrition are not just mutually beneficial – they’re both essential to successfully reversing insulin resistance, losing weight, and feeling better. Without one, the other will yield much slower progress.

Regular movement combined with Insulite’s carefully formulated nutraceuticals specifically help reverse insulin resistance by promoting your cells to develop greater sensitivity to insulin. This allows your cells to take in more insulin, a powerful chemical signal that regulates your metabolism. When this happens, your whole body functions more efficiently. Again, movement is a cornerstone in this chain of beneficial effects.

Movement also increases dopamine. As discussed previously, dopamine promotes pleasurable feelings and motivates us to repeat meaningful behaviors. By increasing your dopamine levels through movement, you will be less likely to rely on unhealthy eating behaviors to increase dopamine. Many distance runners report that they look forward to their rigorous training because it makes them “feel” so good. Movement (as well as other hobbies) can replace food as a meaningful motivator in your life. Over time, you will begin to notice a positive shift in how you feel about movement.

Physical activity does much more than burn off a specific number of calories while you’re moving. It also helps you release weight by increasing your metabolism, and thereby burning additional calories throughout the day, even when you are asleep or sitting at your desk.

You’re likely to feel less stressed, more resilient, energized, limber, and alert. And you’ll probably sleep better, too. All of this can contribute to a stronger sense of well being and improved emotional health.

TheInsulinPCOSSystemMovementPlanandfatiguePrior to starting on the Insulite PCOS 5-Element System protocol many people report that they feel high levels of fatigue. Frequently this fatigue leads them to feel depressed and hopeless. A high level of fatigue is not normal or healthy.

Because of genetic variation, some people start to feel the effects of the Insulite PCOS 5-Element Systemalmost immediately. Others won’t automatically jump up the first day and feel energetic and joyful. Please don’t be alarmed or disappointed if you are a part of this second group. When your cells become insensitive to insulin, glucose (your body’s fuel) cannot be processed


effectively by your cells. Without glucose being processed efficiently, your body does not have the fuel it needs to operate optimally and you end up feeling run down and fatigued.

If you have been insulin resistant for a long time, or your lifestyle has been dominated by prolonged periods of inactivity and unhealthy eating, you may need to gradually add components of the System. For many of you, we realize that it can seem overwhelming to start the nutraceuticals, the diet plan, and the movement program all at once, especially when you’re battling persistent fatigue.

Therefore, for some of you, it is advisable to start the nutrition and supplementation components first, and wait a few weeks or a month before beginning the movement program.

The metabolic changes that can occur from the nutrition and nutraceutical elements of the System during the first month may make you feel more energized and positive when you start the movement portion of the protocol.

Remember, with the Insulite PCOS 5-Element System you can reverse years of inefficient functioning of your body. On a metabolic level the body responds immediately, but because these results are accruing gradually it may take time for you to perceive them. Don’t worry! The research is conclusive that if you alter your nutrition, supplements, and movement, positive effects occur over time and continue to occur as you maintain a healthy lifestyle. The key is persistence – stay with these lifestyle changes and you can become stronger, happier, and healthier.

ThreeprimarygoalsAt Insulite Health, we’re determined to help you improve your health, and we’ll focus on three main goals to accomplish this:

1. Increase insulin sensitivity, in order to help with PCOS symptoms

2. Enhance weight loss and/or increase muscle tissue

3. Reduce food cravings by elevating mood through enhanced dopamine and serotonin activity, e.g., movement

Let’s take a closer look at each of these goals to give you a better understanding of why they’re effective in managing insulin resistance and its related conditions such as PCOS. We’ll also provide more specific information pertaining to the movement plan itself.

Goal#1Increase insulin sensitivity

Insulin resistance is the common thread among individuals with metabolic syndrome, pre-diabetes, diabetes, PCOS, and excessive weight gain. The insulin hormone is responsible for shuttling glucose into tissues to be used for energy, but when insulin resistance develops, this process becomes increasingly less efficient. As a result, more glucose circulates in the blood stream, which, in turn, signals more insulin to be released to dispose of it. The end result is high circulating levels of both glucose and insulin, which create an ideal situation for fat storage and hormonal imbalances. This can ultimately lead to heart disease, hypertension, PCOS, diabetes, and other serious complications.


In order to manage your condition, we need to focus on increasing insulin sensitivity. This can be accomplished through a number of different pathways, but the research is clear – movement is a key component. It is well established that physical activity improves glucose utilization and that physical inactivity leads to a deterioration of glucose tolerance. A number of different mechanisms contribute to the improved insulin sensitivity seen with physical activity. These include an increase in muscle tissue, improved muscle blood flow and capillary density, enhanced enzyme capacity in the mitochondria (the powerhouse of the cell), and an increase in the number of glucose transporters. Each of these will independently improve the insulin response and contribute to the disposal of circulating glucose. But what if we can elicit these responses, help you to release weight, and increase your muscle tissue at the same time? This is the goal of our program.

Goal#2Enhance weight loss and/or increase muscle tissue

Cardiovascular training and flexibility movements are the foundation of our movement plan, but resistance training plays a pivotal role as well. Research has proven that losses in muscle tissue and increases in abdominal fat are highly associated with insulin resistance. On the other hand, we know that adding skeletal muscle tissue increases your insulin sensitivity, so resistance training seems like a logical step overall.

The comprehensive approach to movement discussed above, coupled with a carbohydrate controlled nutritional regimen, will help to facilitate fat loss as well. Movement actually causes a preferential loss of fat tissue from the abdomen, and it is this type of fat that is more damaging from a metabolic standpoint.

Fat loss and weight loss aren’t necessarily the same thing. Initially, when someone starts an movement program, there may actually be an increase in total body weight because of a number of different changes taking place. Increases in stored glycogen (sugar), cell structures, and blood volume all contribute to the potential for a higher body weight, along with the thickening of connective tissues.

There’s no need to panic though, because you will be losing adipose tissue (connective tissue where fat is stored) and gaining some muscle tissue along with these changes, all of which are positive adaptations to movement. After a few weeks of continuing the movement plan, you may notice your overall body weight starting to decrease, although it could take several months for certain individuals.

We realize that some people with insulin resistance and PCOS are not overweight or obese, so weight loss won’t be a major motivating factor for them. Still, even they can benefit from increased muscle tissue and related improvements in glucose and insulin functions and hormone balance – not to mention the psychological rewards and overall improvements in functionality and fitness.

For those of you who need to release weight, we’re looking for very gradual, yet consistent, weight loss from week to week. A half-pound per week is ideal for our program because we are advocating lifestyle modification and behavior change.


Neural networks, or connections of neurons in the central nervous system, are the keys to this whole process. Through persistent actions, these neural networks dictate our behaviors, both healthy and unhealthy. The reason other lifestyle programs fail in the long run is because they simply rely on the individuals’ willpower. They don’t specifically address the structures in the brain that are responsible for the decisions you make on a daily basis. Our approach recognizes the importance of these neural structures and focuses on activating new connections that direct healthier habits. Learning new tasks and activities expands our neural networks and stimulates them to communicate better.

The overriding goal is to change the neural networks that are directing your unhealthy actions. It took years to develop these negative pathways, so obviously it’s going to take time to create the positive pathways that can enhance health. Therefore, to be successful, we want you to be consistent with the Insulite Diet and Movement Plans. If you fall off course, just recognize it’s time to modify your course and “stay in the boat.” You can stick with our recommendations or do something on your own, as long as you find activities that you enjoy. We encourage you to remember your destination, and focus on the behaviors that promote your health and wellness.

Goal#3Increase dopamine and serotonin levels

The diet component of the System is critical to reducing circulating glucose levels and subsequent insulin secretion. You will be lowering your carbohydrate intake by 5% per week, which will minimize the shock to your system and help to modify the neural networks that are driving you to a high-carbohydrate diet.

However, as the carbohydrate level of the diet is reduced, so are levels of serotonin and dopamine. Serotonin is a powerful neurotransmitter that is associated with improved mood and increased satiety in your brain center. Dopamine is an equally powerful neurotransmitter that affects your pleasure sensors as well as your ability to repeat meaningful behaviors.

Levels of both brain chemicals can drop for any number of reasons, including stress and the consumption of low-carbohydrate diets. These neurotransmitters are also linked to addictive processes, meaning that your intake of carbohydrates and sugars is likely more than just a simple desire.

Together, we will work toward weaning you from this addictive behavior and replacing it with healthy alternatives. Fortunately, moderate movement raises serotonin and dopamine levels and can partially mitigate the decrease seen with carbohydrate restriction. Therefore, as carbohydrate intake is gradually reduced, we will continue to encourage the F.I.T.T. principles of fitness: Frequency, Intensity, Type, and Time. Essentially, we’re replacing your reliance on carbohydrates with moderate movement, facilitating improved insulin sensitivity every step of the way.

Beforeyoubeginexercising...Before you begin the Insulite Movement Plan, we’d like you to answer these questions:

• Has your doctor ever told you that you have a heart condition?

• Do you feel pain in your chest when you movement?

• Do you feel faint or dizzy while exercising?


• Do you take medication for a heart condition or high blood pressure?

• Are you aware of any other serious medical issues that might be aggravated by moderate regular movement?

If you answered yes to any of these questions, be sure to let your physician know during your pre-movement check-up.

If you are physically unable to movement, or your doctor advises you not to participate in an movement program at this time, you can still succeed in improving your health with the Insulite PCOS 5-Element System. You will just have to be more committed to significantly reducing carbohydrate intake and taking the nutrients developed by Insulite Health. Still, consider all your movement options carefully. Any type of regular movement will help you release weight, fight insulin resistance, and reverse symptoms of PCOS. Focus on what you can do, and think creatively about movement – housework, taking the stairs, gardening, walking the mall, visiting a museum, or choosing the farthest parking spot – and make it a part of your lifestyle. Again, start your journey with reasonable expectations at a place that’s safe for you.

Readytostartexercising?Before we begin, please remember that each week you’ll be receiving new information and tips in your Online Health Protocol. So all year long you’ll have access to fun, interesting ways to support you in transforming to a more active life. Let’s begin with a few things we want you to remember as you start this exciting (maybe a little scary) new journey.

You are a unique, valuable human being right now, just as you are. Approach this protocol with the goal of improving your health as a preference. It’s about feeling better and enjoying life more, and not to change the person you are.

It’s OK to make mistakes. It is estimated that it took 65,000 mistakes to land our first spacecraft on the moon, and 10,000 failed experiments to create the light bulb. Nobody remembers the mistakes, only the results. Don’t expect to make this journey without going off course. Be kind to yourself. We have support systems to help you through the challenging times. As long as you choose not to blame yourself – and persevere – you can be successful. “Failure only visits those who stop trying.”

Resist the urge to compare. Change is gradual. When you look at someone who seems absolutely perfect, you’re rarely seeing the whole story. You don’t know what their journey has been like. They’ve simply started it at a different time.

Start a journal. Because lasting change is gradual, the results can sometimes be subtle, and our minds might tell us nothing is happening. Start a journal. By writing a clear, nonjudgmental description of your current health levels, physical makeup, food intake, and what (if any) movement you are now doing, you can begin to notice, in your own writing, how change has taken place. Even though you haven’t reached your ultimate goals, this process will encourage you to persevere.

Acknowledge your progress. We respect you for your decision to make these changes in your life. Be sure to give yourself credit too. Some people develop their own personal ritual as a way of anchoring their changing lifestyles. It could be a get-together with family or friends once a month


to celebrate, or a few minutes of meditation acknowledging your willingness to bring better health and more joy into your life.

Start your journey at the beginning. We do want you to get started and become excited about exercising. Whether your only current movement is walking to the kitchen for a candy bar, or twice a month at the gym, don’t overdo it. And remember: easy does it! Gradual implementation is the cornerstone to success with the Insulite Movement Plan, as it is with the Insulite Food as Medicine Plan. Your brain needs gradual, consistent change in order to adjust the neural pathways associated with movement as well as eating habits. Remember: gradually, persistently changing your lifestyle is essential to changing your neural networks.

A word about your scale. Again, gradual is good. Just think how much one-half pound a week translates to in three months, six months, or twelve months. We all speak in terms of “weight loss,” but sometimes the scale can be deceiving. True, our goals usually include reducing weight – meaning body fat. Sometimes a person will release little weight or even gain a few pounds, but if lean muscle tissue is gained, that’s a good thing. Muscle is five times as dense as fat, so you could appear to be thinner even with weight gain.

The U.S. Surgeon General’s Report recommends 30 minutes of movement 5-6 days per week for the general population to reduce the risk of cardiovascular disease, colon cancer, hypertension (high blood pressure), anxiety, and depression; to maintain healthy bones, joints and muscles; and to help older adults stay mobile. For weight loss, 60 minutes of movement 5-6 days a week is recommended. Your doctor may suggest alterations to this basic recommendation based on your condition and your health status.

If you’re currently not exercising, we recommend that you begin by walking. This is a surprisingly healthy activity. Start with just a few minutes of brisk walking (or as much as you feel you can handle) and gradually progress to walking briskly 3-4 times per week, building up to 30 minutes each time. Notice (and make notes in your journal) how this makes you feel: physically, mentally, and emotionally.

If you are currently exercising but have not lost weight on your current routine, don’t be discouraged. The Insulite PCOS 5-Element Systemmay offer the extra push your metabolism needs (see Extra Help on page 66).

Many of our customers are already exercising when they begin the Insulite PCOS 5-Element System. They may have been doing so for years and may feel frustrated that their metabolism and weight have not responded. We see many people succeeding in one or two areas of the Insulite PCOS 5-Element System. However the best results come with a commitment to these three parts: diet, movement, and the Insulite nutrients. Once all three areas receive equal attention, you are likely to see improvements.

The Insulite Movement Plan looks simple because it is. However, our goal is based on well recognized and accepted science. Through consistent, gradual change, we’ll help you reorient your neural pathways to yield weight loss, more energy, and lasting healthy habits.

When you have the choice to sit on the couch and use the remote control or to get up and move, ask yourself “what’s the best choice for my health?” Over time, movement can become part of your daily life, and feel effortless and good to you.


“LifeinMotion”–Addingalittlemovementtoyourday(“If you don’t aim at anything, chances are, you will hit nothing.”) We’d like to introduce an easy way for you to complement your planned movement program with small lifestyle changes that we call “Life in Motion.” These are slight modifications to your normal daily activities that can help increase your insulin sensitivity and metabolism for extended periods of time. Movement doesn’t have to be aerobic or even strenuous to be healthy. Try these tips to get a little extra movement out of everyday life. If you are having more difficulty incorporating physical activity into your life, don’t be too hard on yourself and start with these small steps. You’ll be surprised how much you can work your whole body with these simple ideas:

• Park in the farthest space in the parking lot, and walk a few extra yards to the building.

• Take the stairs when you can (2 minutes burns 19 calories, and the increased metabolism works for you all day).

• Carry, don’t wheel, your luggage, groceries, and children more often. A backpack child carrier is especially handy and fun.

• Instead of sitting down for a meeting, go for a walk with your colleagues.

• Walk or ride your bike to run errands. Get a comfortable backpack to make this easier.

• Walk to lunch or dinner.

• Deliver a memo or letter by hand, rather than by e-mail or internal mail.

• Take a shorter lunch and spend the last 15 minutes walking before getting back to work.

• Tuck your buttocks in and out while talking on the phone.

• If you have a favorite radio show or podcast (internet radio show), get a portable, hands-free radio or MP3 player and listen while you walk!

• Socialize with a friend while walking, instead of via telephone or email.

• Sit on a balance ball at work to engage your body’s core.

• When you’re on the telephone, stand up and pace rather than sit down.

• While watching television, if your health permits, sit on the floor and do some stretches.

• While watching television, sit in a chair and do a few leg extensions, one leg at a time.

• Live close to the store? Take a walk instead of driving.

• Usually eat lunch at your desk? Take a walk a couple of blocks and sit on a bench and enjoy the outdoors before walking back to your office.

• While waiting for meals to cook, do arm movements by lifting cans of food.

OurMovementforHealthPlan–simplicity,variety,andsupportIt’s easier to adhere faithfully to an movement plan that’s simple. Our plan is very simple – no gimmicks, no tricks. In addition, each week you will receive an update of our Online Health Protocol with information, tips, and motivational ideas to support you on your journey. There is no magic formula for success with our movement plan. The magic is in the persistence: just getting out there, finding the best movement for you, and doing it! The goals are moderate and very gradual, because rapid weight loss is not healthy, nor does it accomplish the important task of changing your neural networks. Stay with it, be persistent, and pay attention to how you feel.


You may be one of the many people who fail to reach their movement goals despite the best of intentions. This usually happens when people dive into an intense movement program from a starting place of near-inactivity. Just as with making any sudden change, this can be painful, both physically and psychologically. As with our nutritional guidelines, we encourage you to make gradual and persistent improvements to your movement routine, and to review our Movement Plan with your doctor before starting, so that appropriate adjustments for your individual situation can be made.

We want you to enjoy your movement program. If you like a particular activity, you’ll stimulate the meaning network in your brain, which triggers learning and change, and you’re likely to find it easy to keep doing it. We’ve included a list of activities, but there are many more that you might consider. Try to find which ones appeal to you. If you’re not sure what kind of movement you prefer, here’s a chance for discovery. Pick a few out and try them. Experiment to discover what you like. Remember, you’re starting a new and rewarding adventure.

Aerobics (low-impact preferred)

Ballroom dancing (for the romantic at heart)

Basketball (at a moderate level, just shoot baskets and dribble)

Biking (outdoor or stationary)

Bowling (a fun, social way to burn some calories)

Circuit training (using a variety of movement machines at the health club)

Dance classes (such as Curves-style movement routines)

Frisbee (a great way to spend an afternoon in the park)

Hiking (nature heals the mind, body, and soul)

Juggling (entertain your friends)

Pilates classes (great for body alignment and movement combined)

Pilates resistance training (with a balance ball)

Rollerblading (be sure to wear safety equipment, moderately strenuous)

Rock climbing (once you’ve reached an advanced level)

Rowing (indoor or on water)

Skiing – downhill (so much fun in the outdoors)

Skiing – cross-country (one of the best calorie burners)

Snowshoeing (great way to enjoy nature in peaceful serenity)

Swimming (easy on your joints)

Table tennis (remember how much fun this used to be?)

Tennis (offers great social possibilities while you get fit)

Tai chi (excellent for all levels with the added benefit of calming your mind)

Walking (start with an easy pace and distance)

Walking on a treadmill (take it slow and easy at first)

Water aerobics (low stress on the joints)

Weight lifting (free weights or machines, start with low resistance)

Trampoline (now that sounds like fun, and great movement!)

Yoga (great to increase flexibility, calm the mind, and strengthen the body)


Variety helps keep things interesting. It’s good to have a repertoire of several activities that you enjoy. Also experiment with using a headset radio or portable music player when walking, taking an movement class, etc. Try visiting different locations, or exercising with friends or pets.

TypesofmovementThere are three basic types of movement in the Movement for Health segment of your plan. If your health permits, we encourage you to try and include some of each:

Aerobic/cardiovascular: Uses large muscles in a repetitive way. You know you’re getting cardio work when your pulse rate and breathing are at an increased pace. Be sure to stay within a level that is comfortable for you. Benefits: strengthens the heart, burns more calories, helps muscles shed excess glucose, improves fitness. Examples: walking, running, biking, hiking, swimming, dancing.

Resistance: Provided by bands, weights, machines, and balance balls. Benefits: improves tone and posture, builds muscle, and increases metabolic tissue, which boosts calories burned. Also increases lean body mass, thereby improving insulin resistance itself.

Stretching (warm-up, cool-down): Gentle activities that increase flexibility of muscles, ligaments, and tendons. Benefits: Reduces injury risk, improves range of motion and flexibility, increases circulation, relieves tight, sore muscles, and promotes relaxation.

MovementbasicsBefore you embark on this movement program, there are some basic facts and principles about physical activity that you should be aware of and implement into your active lifestyle. These include proper warm-ups and cool-downs, stretching (flexibility training), movement intensity, and movement types.

Warm-up: For each structured workout that you do for the program, begin with at least five minutes of a warm-up. This can include movements like shoulder and arm circles, side bends and trunk twists, and hip and ankle circles to warm up the joints. Whatever you do, try to move each joint through its full range of motion. You can additionally warm up by doing a light aerobic activity (e.g., walking slowly) before picking up your pace to a faster speed. A warm-up eases the transition from sedentary to active, and reduces the burden on your heart and muscles that can occur with the abrupt onset of moderate to vigorous activities.

Stretching: It is important to stretch the muscles and joints that you use during movement, particularly because we all lose flexibility as we age, and metabolic disorders like diabetes can accelerate these losses. Stretching can be static (which is more traditional) or dynamic (such as stretching during a movement, e.g., lifting your knee up toward your chest). Remember to always stretch opposing muscles on both sides of a joint, such as the biceps on the front of the upper arm and the triceps on the back. The only way you should never stretch is by bouncing (“ballistic” stretching, or bouncing movements to try and make your body stretch further than it wants), which actually may end up causing less flexibility and injury to your muscles and joints. For static stretching, after reaching a point of mild discomfort (but not pain), hold each stretch for 10-30 seconds while breathing deeply. Include stretches of all of your major muscles groups. You can stretch before, during, and/or after any activity, but it’s usually easier to do once you’re warmed up properly.


Cool-down: At the end of your aerobic workout, you should never stop abruptly without slowing your pace first beforehand, particularly if you were working at a higher level. A cool-down is similar to a warm-up and usually consists of five minutes done at a slower pace. Part of this period can also include static or dynamic stretching. Any lactic acid that has been released from your muscles during movement is removed more effectively during an active cool-down, as opposed to a passive one like sitting down. If nothing else, remain on your feet and slightly bend and unbend your knees before you stop outright, to improve blood flow from your lower extremities back up to your heart. If you ever feel faint when you stop exercising, try to sit or lie down as soon as possible to restore blood flow back to your head. Following resistance workouts, the best cool-down is likely some mild aerobic work and stretching.

MovementintensityWhen it comes down to it, there really is no right or wrong movement intensity, but how hard you choose to work out can have differing effects that you should be aware of. Generally, harder and longer workouts are going to improve your insulin sensitivity more and for longer periods. The short-term effects of your last movement session usually last no more than 24-48 hours, which means that you should try to avoid going more than two days in a row without doing something. Harder movement is more likely to result in athletic injuries, though, and exercising longer than 60-90 minutes per day at a higher level greatly increases your risk. Our goal is for movement to be something that you adopt as a lifelong activity, and getting injured gets in the way of that. For that reason, we will also be introducing concepts like “easy” and “hard” days and “cross-training” along the way.

As far as monitoring your movement intensity goes, keep the “talk test” in mind. You should be able to carry on a conversation without being too short of breath during an activity. If you’re feeling too winded to talk, then you likely are working harder than you need to for health benefits. That’s not to say that occasional vigorous movement is not good for you (it is), but you do not need to push yourself that hard until you are ready to do so. Our program is more concerned with helping you form lifelong movement habits.

You can also monitor your movement using a subjective scale that takes your overall perception of how hard you’re working (including your breathing, muscles, etc.) into account. The number you choose should reflect how heavy and strenuous the movement feels to you, encompassing your overall physical stress, effort, and fatigue rather than a single factor like leg pain or shortness of breath by itself. The recommended range for optimal cardiovascular fitness gains (if your health and condition allow) is 5 to 7 (“moderate” to “hard”) with 10 being the very hardest level. Of course, when you start out, stay at the lower ends of the scale until you are ready to safely move up to a higher level.

ExertionScale: 1 Rest 6 Somewhat hard

2 Very light 7 Hard

3 Light 8 Very hard

4 Fairly light 9 Very, very hard

5 Moderate 10 Maximum effort


Movement types: The Insulite Movement Plan consists of both aerobic and resistance workouts, along with structured and unstructured activities. Both aerobic and resistance work comprise “structured” movement if you are doing them for a set amount of time and purposefully. Examples of aerobic activities, which include any movement that lasts for more than two minutes continuously, are walking, jogging, cycling, swimming and aquatic movement, aerobic classes, aerobic conditioning machines (elliptical striders, etc.), dancing, mowing the yard with a push mower, and rowing. Resistance movement encompasses both traditional weight training with barbells, dumbbells, or weight machines, and working out with resistance bands. Both types of movement are important to enhance your insulin sensitivity, albeit by different mechanisms. You get the best of both worlds by including some of each into your movement program.

As for “structured” versus “unstructured” activity, including both forms is very helpful. On a daily basis, even if you spend 30-60 minutes doing defined movement, that still leaves at least 23 hours during which you can be more physically active. Doing so will further enhance your insulin sensitivity, help you maintain your weight, and improve your fitness levels. We call this “Life in Motion,” which includes taking more steps each day, standing longer, and generally moving your body in any way possible. An easy way to start increasing your motion is simply to stand up whenever you talk on the phone or have a conversation with someone.

Using a pedometer (step counter) will also give you an idea of how many steps you normally take in a day, and then you can make a conscious effort to take more.

TheMovementPlan:BeginnersandReturningMovementrsQuarterly Overviews and Monthly Goals

FIRSTQUARTER

Overview: This quarter contains a greater emphasis on “Life in Motion” or spontaneous physical activity, warm-up movements, and stretching, with slow progression of structured aerobic movement 3 times per week and introduction of once-weekly resistance training.

Month 1: Continue doing light aerobic movement for 15 minutes, 3x/week

Month 2: Keep doing your workouts at 20 minutes, 3x/week, at a steady pace

Month 3: Aim to complete your aerobic movement with periodic faster intervals during the workout

(20 minutes, 3x/week, 15 intervals), and continue workouts with resistance bands, 1 day per week

SECONDQUARTER

Overview: The second quarter still contains an emphasis on “Life in Motion,” warm-up movements, and stretching, with progression of structured aerobic movement 3 times per week from light to moderate intensity and from once- to twice-weekly resistance training.

Month 4: Intersperse faster intervals during your aerobic workout (25 minutes, 3x/week, 10 faster intervals), with 1 day of resistance work


Month 5: Alter your 25-minute aerobic workouts slightly by doing 2 days with interspersed intervals and 1 workout at a moderate, steady pace, along with light resistance training 2x/week

Month 6: Do 30 minutes of moderate movement on all 3 aerobic training days (without intervals), and complete 2 workouts of light resistance work (1 set of 12-15 reps)

THIRDQUARTER

Overview: Increased “Life in Motion” remains in the third quarter, along with progression of moderate aerobic movement to 30-minute sessions done 3-4 times per week and twice-weekly resistance training to include 1 harder (1 set of 8-12 reps) and 1 easier (2 sets of 12-15 reps) training day.

Month 7: Do 30 minutes of moderate movement on all 3 aerobic training days (2 workouts with intervals, 1 with a steady pace), and do 2 days of light resistance work (1 set of 12-15 reps on 1 day, 2 sets of 12-15 the other)

Month 8: Continue with 3 days of 30 minutes of moderate aerobic movement (with intervals on at least 2), adding in a fourth day of 20-30 minutes, with 2 days of resistance work (2 sets of 12-15 reps on each movement both days)

Month 9: Do 4 days of moderate aerobic movement (with interspersed intervals on at least 2 days), along with twice-weekly resistance work, 1 day doing 2 sets of 12-15 reps, the other doing 1 set of 8-12 reps to fatigue

FOURTHQUARTER

Overview: Continued “Life in Motion” in the fourth quarter, progression of moderate aerobic movement (30-minute sessions) to 4-5 days weekly (depending on intensity), along with twice weekly resistance training with 2 sets of varied reps (12-15 and 8-12 reps).

Month 10: Continue doing 4 days of moderate aerobic movement (with interspersed intervals on 2-3 days), along with twice-weekly resistance work, 1 day doing 2 sets of 12-15 reps, then 1 set of 8-12 reps to fatigue.

Month 11: Choose between 4 days of moderate aerobic movement (30 minutes, with interspersed intervals on at least 3 days) and 3 days of moderate (30 minutes) activity with a fourth at a higher intensity for 20 minutes, along with twice-weekly resistance work, 1 day doing 2 sets of 12-15 reps, the other day doing 2 varied sets (12-15 reps and then 8-12 reps to fatigue).

Month 12: Do 5 days of moderate aerobic movement for 30 minutes (with interspersed intervals on at least 3 days), or 3 days of moderate movement plus a fourth day at a sustained higher intensity for 20 minutes, along with twice-weekly resistance work doing 2 sets of varied reps (12-15 on the first set, and 8-12 reps on the second).


LifelongmovementplanYour lifelong movement plan (sustained after the end of year one) will continue to give you the option of doing more days of moderate aerobic work or fewer days with some higher intensity work. You can vary what you do by the week or the day, depending on how much time you have to work out and your motivation level on any given day or week. Since this is an movement plan for the rest of your life, there is no right or wrong way to do it, as long as you continue to be regularly physically active and include both aerobic and resistance training to optimally maintain your insulin sensitivity and muscle mass. Employ the ideas of cross-training with various activities and change up your workouts for variety, continued motivation, and health benefits.

WeeklyMovementGoalsforBeginners

FIRSTQUARTER

Week 1: No structured aerobic movement

Week 2: Start light aerobic movement (10 minutes, 3x/week)

Week 3: Do light aerobic movement, but increase the duration (15 minutes, 3x/week)

Week 4: Continue doing light aerobic movement for 15 minutes, 3x/week

Week 5: During light aerobic movement, intersperse faster intervals (15 minutes, 3x/week, at least 5 faster intervals)

Week 6: Continue light aerobic movement with interspersed faster intervals (15 minutes, 3x/ week, at least eight faster intervals)

Week 7: Increase the duration of your aerobic workouts by 5 minutes (20 minutes, 3x/week), but keep the pace steady

Week 8: Keep doing your workouts at 20 minutes, 3x/week, at a steady pace

Week 9: Again intersperse faster intervals during the workout (20 minutes, 3x/week, at least 5 faster intervals)

Week 10: More light aerobic movement, but do at least 10 faster intervals during the workout (20 minutes, 3x/week, 10 intervals)

Week 11: Continue your aerobic movement with periodic faster intervals (20 minutes, 3x/week, 10-15 intervals), and begin workouts with resistance bands or weights 1 day per week (1 light set of 12-15 repetitions on each movement)

Week 12: Maintain your aerobic movement with periodic faster intervals during the workout (20 minutes, 3x/week, 10-15 intervals), and continue workouts with resistance bands 1 day per week

Week 13: Aim to complete your aerobic movement with periodic faster intervals during the workout (20 minutes, 3x/week, 15 intervals), and continue workouts with resistance bands 1 day per week


SECONDQUARTER

Week 14: Increase the duration of your aerobic movement by 5 minutes per session (25 minutes, 3x/week), with a steady pace, and do 1 day of resistance work (1 set, 12-15 reps)

Week 15: Keep your workout the same as last week, working out at a steady pace (25 minutes, 3x/week of aerobic, 1x/week resistance)

Week 16: Do faster intervals during the workout (25 minutes, 3x/week, at least 5 faster intervals), and do 1 day of resistance work

Week 17: Intersperse faster intervals during your aerobic workout (25 minutes, 3x/week, 10 faster intervals), with 1 day of resistance work

Week 18: Continue light aerobic movement with interspersed faster intervals (25 minutes, 3x/ week, 15 faster intervals), with 1 day resistance training

Week 19: Maintain your aerobic workouts (25 minutes, 3x/week, 15 faster intervals), but add in a second day of resistance training (1 set of 12-15 reps)

Week 20: Do a repeat of last week’s training (25 minutes, 3x/week, 15 faster intervals for aerobic, 2 days of resistance training)

Week 21: Alter your 25-minute aerobic workouts slightly by doing 2 days with interspersed intervals and 1 workout at a moderate, steady pace, along with light resistance training 2x/week

Week 22: Do 1 day of interspersed intervals, 2 days at a moderate pace (25 minutes), but keep resistance training consistent

Week 23: Keep your workouts the same as last week (25 minutes aerobic work, 2 moderate days, 1 intervals day, 2 days of resistance work)

Week 24: For your aerobic workouts, do 25-minute sessions on 2 days with a moderate pace, and do a single 30-minute aerobic workout with interspersed intervals, with 2 days of resistance work

Week 25: Continue to do a 25-minute aerobic workout and two 30-minute ones, all at a moderate pace without intervals, along with 2 days of resistance work

Week 26: Do 30 minutes of moderate movement on all 3 aerobic training days (without intervals), and complete 2 workouts of light resistance work (1 set of 12-15 reps)

THIRDQUARTER

Week 27: Complete 30 minutes of moderate movement on all 3 aerobic training days (1 workout with intervals, 2 with a steady pace) and 2 days of light resistance work doing 1 set of 12-15 reps on each of 8-10 movements


Week 28: Slightly modify your workout routine from last week (30 minutes of moderate movement, 3x/week) by doing 2 workouts with intervals and only 1 with a steady pace, but continue doing 2 days of resistance work and1 set of 12-15 reps

Week 29: Maintain the same aerobic workouts (30 minutes, 3x/week, 2 workouts with intervals), but change your resistance work to consist of 1 set of 12-15 reps on 1 day, 2 sets of 12-15 the other

Week 30: Do 30 minutes of moderate movement 3x/week (2 workouts with intervals, 1 with a steady pace), and do 2 days of light resistance work (1 set of 12-15 reps on 1 day, 2 sets of 12-15 the other)

Week 31: Continue with the same workout as last week (30 minutes aerobic, 3x/week, 2 workouts with intervals, 2 days of resistance work, 1 set of 12-15 reps on 1 day, 2 sets of 12-15 reps the other)

Week 32: Do 30 minutes of aerobic training 3 days this week, but do intervals on all three days; maintain 2 days of resistance work (1 set of 12-15 reps on 1 day, 2 sets of 12-15 reps the other)

Week 33: Do a repeat of last week (30 minutes aerobic, 3x/week, intervals all 3 days, 2 days resistance training doing 1 set of 12-15 reps one day, 2 sets the other)

Week 34: Continue with 30 minutes of moderate aerobic movement (with intervals on at least 2) 3x/week, adding in a fourth day of 20 minutes, with 2 days of resistance work (2 sets of 12-15 reps on each movement both days)

Week 35: Engage in 30 minutes of aerobic movement (with intervals on at least 2) 3 days this week, plus do 20-25 minutes at a steady pace on a fourth day, with 2 days of resistance work (2 sets of 12-15 reps each day)

Week 36: Maintain your aerobic work (30 minutes, 3x/week, with intervals on at least 2, 20-25 minutes at a steady pace on day 4), but change your resistance work to doing 2 sets of 12-15 reps on 1 day and just 1 harder set of 8-12 reps on day 2

Week 37: Continue with the same movement routine as last week (30 minutes aerobic, 3x/week, with intervals on at least 2, 20-25 minutes at a steady pace 1x/week, 2 days of resistance training, 2 sets of 12-15 reps on 1 day, 1 harder set of 8-12 reps the other)

Week 38: Increase your distance on your 4th aerobic day so that you do 30 minutes, 4x/week, with intervals on 2 days, and maintain your resistance training at 2x/week, 2 sets of 12-15 reps 1 workout, 1 set of 8-12 the other

Week 39: Do 4 days of moderate aerobic movement (with interspersed intervals on at least 2 days), along with resistance work 2x/week, 1 day doing 2 sets of 12-15 reps, the other doing 1 set of 8-12 reps to fatigue


FOURTHQUARTER

Week 40: Try combining one or more of your 4 days of moderate aerobic movement (30 minutes, with intervals on 2 days) with resistance work days done 2x/week (1 day doing 2 sets of 12-15 reps, the other doing 1 set of 8-12 reps to fatigue)

Week 41: Maintain your movement routine (30 minutes, 4x/week, 2 days with intervals, resistance work 2x/week, 1 day with 2 sets of 12-15 reps, 1 harder day with 1 set of 8-12 reps)

Week 42: Continue with aerobic training 4x/week (intervals on 2 days), but add in a new movement or more abdominal work to your resistance training (2x/week, 1 day with 2 sets of 12-15 reps, 1 day with 1 set of 8-12 reps)

Week 43: Consider doing faster intervals during 3 days of aerobic training this week (30 minutes, 4x/week), plus maintain your resistance training (2x/week, 1 day with 2 sets of 12-15 reps, 1 day with 1 set of 8-12 reps)

Week 44: Continue doing 4 days of moderate aerobic movement (30 minutes, with interspersed intervals on 2-3 days), along with twice-weekly resistance work, 1 day doing 2 sets of 12-15 reps, the 1 set of 8-12 reps to fatigue

Week 45: Keep your movement routine the same as last week (30 minutes aerobic, 4x/week, 2-3 days with intervals, resistance work 2x/week, 2 sets of 12-15 reps one day, 1 set of 8-12 reps the other)

Week 46: Maintain your aerobic movement (30 minutes, 4x/week, faster intervals on 2-3 days), but increase your resistance work to 2 sets each day, consisting of 2 sets of 12-15 reps one day, but 2 varied sets (12-15 reps and then 8-12 reps to fatigue) the other

Week 47: Do faster intervals during aerobic training (30 minutes, 4x/week) on at least three days this week, along with the same resistance double sets (2 sets of 12-15 reps one day, but sets of 12-15 reps and 8-12 reps the other)

Week 48: Choose between 4 days of moderate aerobic movement (30 minutes, with interspersed intervals on at least 3 days) and 3 days of moderate (30 minutes) activity with a fourth at a higher intensity for 20 minutes, along with twice-weekly resistance work, 1 day doing 2 sets of 12-15 reps, the other day doing 2 varied sets (12-15 reps and then 8-12 reps to fatigue)

Week 49: Continue with the same movement plan as last week (aerobic movement 4x for 30 minutes (with 3 days of intervals or 3 days of 30 minutes of an even-paced activity with a fourth day at a sustained higher intensity for 20 minutes only), but change your resistance work to 2x/week doing 2 varied sets (12-15 and 8-12 reps) each time

Week 50: Choose between 5 days of moderate aerobic movement for 30 minutes (intervals on 3 days) or 3 moderate days plus a fourth day at a sustained higher intensity for 20 minutes (and maintain resistance work at 2x/week, 2 varied sets of 12-15 and then 8-12 reps each day)


Week 51: If you did 5 days of moderate aerobic work last week, choose the 4-day option this week (or vice versa), and keep resistance work at 2 varied sets, 2x/week

Week 52: Do 5 days of moderate aerobic movement for 30 minutes (with interspersed intervals on at least 3 days), or 3 days of moderate movement plus a fourth day at a sustained higher intensity for 20 minutes, along with twice-weekly resistance work doing 2 sets of varied reps (12-15 on the first set, and 8-12 reps on the second)

Weeklymovementdetails(firstquarteronly)

Week 1: No structured aerobic movement

• Review all of the static stretches you can do for your upper and lower body, and do them for 10-30 seconds each, 3 days this week.

• Make a conscious effort to increase the time you spend doing “Life in Motion” (spontaneous physical activity), if only by standing up longer and taking more steps each day.

• If you have access to a pedometer, measure and record the number of steps you take on a typical weekday and weekend day (or record the total time you spend doing anything active, including shopping, walking to/from your car, cooking, washing dishes, etc.).

• Get a tape measure and use it to record your waist measurement (at the level of your belly button), along with your hips, thighs, and upper arms, if you desire.

Week 2: Start light aerobic movement (10 minutes, 3x/week)

• Begin your aerobic workouts with 10 minutes of light movement 3 days. If you can’t complete 10 minutes continuously, start with 5 or as many as you can do at different times during the day until you accumulate 10 minutes total.

• Walking is an excellent activity to start with, but you can also choose from a variety of others listed on the web site. Your intensity level should be light, based on your overall perceived exertion on the scale given.

• Do warm-up movements and stretching 3 days this week, in association with your aerobic workouts, and continue to do so each time you work out.

• Continue to monitor your “Life in Motion."

Week 3: Do light aerobic movement, but increase the duration (15 minutes, 3x/week)

• Continue your aerobic workouts, but increase them to 15 minutes of light movement 3 days this week (preferably non-consecutive days).

• From here on out, remember to do your warm-up movements and stretching with each aerobic session.

• Continue to maximize your “Life in Motion” each day, and attempt to add 1,000 steps to your daily total.

Week 4: Continue light aerobic movement for 15 minutes, 3x/week

• Keep your aerobic workouts at 15 minutes of light movement 3 days this week, but focus on exercising with good form while taking deeper breaths.

• Increase your “Life in Motion” to 1,500 steps per day over your Week 1 baseline.


Week 5: During light aerobic movement intersperse faster intervals (15 minutes, 3x/week, at least 5 faster intervals)

• Keep your aerobic workouts at 15 minutes of light movement 3 days this week, but intersperse at least 5 faster intervals (15-30 seconds at a slightly elevated pace, e.g., 10% faster than normal) into them.

• Keep your daily “Life in Motion” at least 1,500 steps higher than where you started.

Week 6: Continue light aerobic movement with interspersed faster intervals (15 minutes, 3x/week, at least light faster intervals)

• Keep your aerobic workouts at 15 minutes of light movement 3 days this week, but do at least 8 faster, 15- to 30-second intervals.

• Increase your “Life in Motion” to 2,000 steps a day over your Week 1 baseline.

Week 7: Increase the duration of your aerobic workouts by 5 minutes (20 minutes, 3x/ week), but

keep the pace steady

• Increase the duration of your aerobic workouts by 5 minutes, and continue to do them on 3 non-consecutive days this week.

• Keep your daily “Life in Motion” elevated by 2,000 steps.

Week 8: Keep doing your workouts at 20 minutes, 3x/week, at a steady pace

• Keep your aerobic workouts at 20 minutes of light movement 3 days this week.

• Maintain your “Life in Motion” at 2,000 steps a day higher, but try to stand up for an extra 15 minutes a day.

Week 9: Again intersperse faster intervals during the workout (20 minutes, 3x/week, at least 5 faster intervals)

• Keep your aerobic workouts at 20 minutes of light movement 3 days this week, but intersperse at least 5 faster intervals (e.g., 10% faster than normal).

• Keep your daily “Life in Motion” at least 2,000 steps higher than where you started, but stand up for an extra 20 minutes a day.

Week 10: More light aerobic movement, but do at least 10 faster intervals during the workout (20 minutes, 3x/week, 10 intervals)

• Keep your aerobic workouts at 20 minutes of light movement 3 days this week, but intersperse at least 10 faster intervals lasting 30 seconds or more.

• Increase your “Life in Motion” by 2,500 steps a day higher than where you started, and continue to stand up for an extra 20 minutes a day.

Week 11: Continue your aerobic movement with periodic faster intervals (20 minutes, 3x/ week, 10-15 intervals), and begin workouts with resistance bands or weights 1 day per week (1 light set of 12-15 repetitions on each movement)

• Keep your aerobic workouts at 20 minutes of light movement 3 days this week, but intersperse as many faster intervals lasting 30 seconds or more as you can (at least 10, but aim for 15).

• Begin doing 8-10 resistance movements using resistance bands or light weights that allow you to do 12-15 repetitions (reps) without fatiguing on non-aerobic workout days.


• Do additional stretching after your resistance work if you feel tight at all.

• Keep your “Life in Motion” elevated by 2,500 steps a day, and continue to stand up for an extra 20 minutes a day.

Week 12: Maintain your aerobic movement with periodic faster intervals during the workout (20 minutes, 3x/week, 10-15 intervals), and continue workouts with resistance bands 1 day per week

• Maintain your aerobic workouts at 20 minutes of light movement 3 days this week with 10- 15 faster intervals throughout.

• Continue doing 8-10 resistance movements (1 set of 12-15 reps on each) on “rest” days.


• Keep your “Life in Motion” elevated by 2,500 steps a day, and stand up for an extra 30 minutes a day.

Week 13: Aim to complete your aerobic movement with periodic faster intervals during the workout (20 minutes, 3x/week, 15 intervals), and continue workouts with resistance bands 1 day per week

• Maintain your aerobic workouts at 20 minutes of light movement 3 days this week with 10- 15 faster intervals throughout.

• Continue doing 8-10 resistance movements (1 set of 12-15 reps on each) on “rest” days.


• Keep your “Life in Motion” elevated by 2,500 steps a day, and stand up for an extra 30 minutes a day.

• Get out your tape measure and re-measure your waist and any other areas you measured initially in the first week of the movement plan (and redo this at least quarterly). From here on out through the rest of the year (and your lifetime), plan on keeping your daily “Life in Motion” as high as possible each day by taking more steps, standing more, breaking up long sessions of sitting by doing any type of activity, and consciously keeping more unstructured movement in your life every day.

PlanII:Thenextlevelforpeoplewhoalreadymovement

If you’ve already been exercising, or if you seek (and can physically handle) faster progress, consider The Movement Plan for the Current Movementr. This provides longer, more frequent movement sessions.


TheMovementPlan:CurrentMovementrQuarterlyOverviewsandMonthlyGoals

FIRSTQUARTER:

Overview: This quarter contains an increase in “Life in Motion” (spontaneous physical activity), warm-up movements, and stretching, with moderate aerobic movement 3-4 days per week for 30-35 minutes, and the introduction of lower-resistance weight training 2 times per week (doing 1 set of 12-15 reps).

Week 1: Minimally do 3 days of moderate aerobic movement at a steady pace for 30 minutes continuously

Week 2: Continue doing moderate aerobic movement for 30 minutes, 3x/week

Week 3: Maintain aerobic workouts (30 minutes at a moderate pace, 3x/week), but add in 1 day of light resistance training (comprised of 1 set of 12-15 reps), preferably on an alternate day

Week 4 (Month 1): Continue doing 30 minutes of moderate aerobic movement 3x/week and resistance training 1x/week (1 set of 12-15 reps)

Week 5: During aerobic movement, intersperse faster intervals (30 minutes, 3x/week, at least five faster intervals lasting 30-120 seconds) and continue doing 1 set of resistance movement 1x/week (12-15 reps)

Week 6: Continue moderate aerobic movement with interspersed faster intervals (30 minutes, 3x/week, at least 10 faster intervals of 30-120 seconds each), and 1 set of resistance movements (12-15 reps) 1x/week

Week 7: Maintain your workout regimen from last week (30 minutes moderate aerobic work, 3x/week, 10 faster intervals per workout; 1 set of 12-15 reps of resistance work 1x/week)

Week 8 (Month 2): Increase moderate aerobic movement to 30-35 minutes 3-4x/week (doing 15 faster intervals during only 2 workouts), and continue doing resistance movement (1 set, 12-15 reps, 1x/week)

Week 9: Continue doing moderate aerobic movement for 30-35 minutes 3-4x/week (including faster intervals during at least 2 workouts), and increase resistance work to 2 sets of 12-15 reps (still only 1x/week)

Week 10: Maintain the workout regimen from last week (moderate aerobic 30-35 minutes, 3-4 x/week, faster intervals during 2 workouts, resistance movement 2 sets, 12-15 reps, 1x/week)

Week 11: Continue with the same workout (moderate aerobic 30-35 minutes, 3-4x/week, faster intervals during 2 workouts, resistance movement 2 sets of 12-15 reps, 1x/week), except increase to 12-15 faster intervals during aerobic sessions

Week 12: Keep the same movement schedule as last week (moderate aerobic 30-35 minutes, 3-4 x/week, faster intervals during 2 workouts, 2 sets of resistance training movements, 12-15 reps, 1x/week)

Week 13 (Month 3): Do moderate aerobic movement for 30-35 minutes 3-4x/week, doing faster intervals at least 15-20 times during 2 workouts, and continue doing resistance movement (2 sets of 12-15 reps, 1x/week)


SECONDQUARTER:

Overview: The second quarter still contains as much “Life in Motion” as possible, warm-up movements, and stretching, with progression of moderate aerobic movement done 30-40 minutes and 3-4 times per week to 4-5 days, and resistance training done once a week (two light sets) to 2 times per week with 1-2 sets of varying intensity.

Week 14: Do a minimum of 30-35 minutes of moderate movement on 3-4 days (doing at least 2 workouts with faster intervals), but increase to doing 2 days of resistance work (2 sets of 12-15 reps), either on aerobic movement days or those with no structured movement

Week 15: Maintain movement regimen from last week (moderate aerobic 30-35 minutes, 3-4x/ week, 2 workouts with faster intervals, resistance work 2x/week, 2 sets of 12-15 reps)

Week 16: Increase duration of aerobic movement to 30-40 minutes on 3-4 days (doing at least 2 faster interval days), with same resistance movement (2x/week, 2 sets of 12-15 reps)

Week 17 (Month 4): Keep duration of moderate aerobic movement at 30-40 minutes, 3-4x/week (with 2 days of faster intervals) and maintain resistance work (2x/week, 2 sets of 12-15 reps)

Week 18: Keep duration of moderate aerobic movement at 30-40 minutes, 3-4x/week, but increase to 2-3 days of faster intervals, and maintain resistance work (2 sets of 12-15 reps, 2x/week)

Week 19: Increase aerobic movement by 1 day per week to 30-40 minutes on 4-5 days (doing 2-3 faster interval days), along with 2 days of resistance movement (2 sets of 12-15 reps)

Week 20: Keep movement the same as last week (moderate aerobic 30-40 minutes, 4-5x/week, 2-3 interval days, resistance movement 2x/week, 2 sets of 12-15 reps)

Week 21 (Month 5): Continue to do 30-40 minutes of moderate aerobic movement 4-5x/week (faster intervals on 2-3 days), and change to doing 2 days of resistance work with 2 sets of 12-15 reps one workout, with only 1 harder set of 8-12 reps the other day

Week 22: Maintain movement regimen from the previous week (moderate aerobic 30-40 minutes, 4-5x/week, faster intervals on 2-3 days, resistance work 2x/week, 2 sets of 12-15 reps one workout, 1 set only of 8-12 reps the other)

Week 23: Increase to doing longer duration (at least 2-4 minutes) faster intervals on 2-3 aerobic training days (30-40 minutes, 4-5 days), and maintain resistance training (2x/week, 2 sets of 12-15 reps one day, 1 set of 8-12 reps the other)

Week 24: Keep workout regimens the same as last week (aerobic movement 30-40 minutes, 4-5 days, faster and longer intervals on 2-3 days, resistance work 2x/week, 2 sets of 12-15 reps one day, 1 set of 8-12 reps the other)

Week 25: Increase number of days with faster, longer intervals during aerobic training to at least 3 days (30-40 minutes, 4-5x/week), and keep resistance training at 2x/week (2 sets of 12-15 reps one workout, 1 set of 8-12 reps the other)

Week 26 (Month 6): Do a minimum of 30-40 minutes of moderate movement on 4-5 days (doing at least 3 workouts with faster intervals), along with 2 days of resistance work (2 sets of 12-15 reps one workout, 1 set of 8-12 reps the other)


THIRDQUARTER:

Overview: Increased “Life in Motion” remains important in the third quarter, along with progression of aerobic movement to 30- to 45-minute sessions done 4-5 times per week and resistance training 2 times per week with 2-3 sets, 1 day with 2-3 sets of 12-15 (or 10-12) reps, the other with 2 sets (1 of 12-15 and 1 of 8-12 reps).

Month 7: Do a minimum of 30-40 minutes of moderate movement on 4-5 days (doing at least 3 workouts with faster, longer intervals), and keep doing 2 days of resistance work (2 sets of 12-15 reps one workout, 1 set of 8-12 reps the other)

Month 8: Continue with 4-5 days of 30-40 minutes of moderate aerobic movement (with faster intervals on at least 3 days), and increase to 2 days of resistance work with more sets (2 sets of 12-15 reps one day, the other 1 set of 12-15 reps and then another set of 8-12 reps)

Month 9: Increase duration of aerobic movement to 30-45 minutes (with interspersed intervals on 3 days) 4-5x/week, and again increase sets during resistance training 2x/week, one day doing 2-3 sets (1-2 of 12-15 reps, 1 of 10-12 reps), the other doing 2 sets (1 set of 12-15 reps and 1 set of 8-12 reps)

FOURTHQUARTER:

Overview: Continued “Life in Motion” in the fourth quarter, progression of aerobic movement to 30- to 60-minute sessions and to 5-6 days weekly (of varying intensity), along with resistance training 2-3 times per week doing 2-3 sets of varied reps (1 set of 12-15 reps and 1-2 sets of 8-12 reps) to fatigue.

Month 10: Continue doing 4-5 days of moderate aerobic movement (with interspersed intervals on at least 3-4 days) for 30-45 minutes, along with resistance work 2 times a week, one day increased to 3 sets (2 of 12-15 reps, 1 of 10-12 reps), the other still at 2 sets (1 of 12-15 reps and 1 of 8-12 reps)

Month 11: Increase the overall pace of your aerobic movement, doing at least 3 days of moderate to vigorous aerobic movement for 30-50 minutes, plus 2 somewhat easier days for 45-60 minutes (at least 5 days total), and resistance training 2 days per week doing at least 2-3 sets (1 of 12-15 reps and then 1-2 more sets of 8-12 reps)

Month 12: Do at least 3 days of moderate to vigorous aerobic movement for 30-60 minutes, plus 2-3 somewhat easier days for 45-60 minutes (5-6 days total), along with resistance training 2- 3 days per week doing 2-3 sets (12-15 reps on the first set and 8-12 reps on the last 1-2 sets)

LifelongmovementplanYour lifelong movement plan (sustained after the end of year one) will continue to give you the option of doing more days of moderate aerobic work or fewer days with some higher intensity work. You can vary what you do by the week or the day, depending on how much time you have to work out and your motivation level on any given day or week. Since this is an movement plan for the rest of your life, there is no right or wrong way to do it, as long as you continue to be regularly physically active and include both aerobic and resistance training to optimally maintain


your insulin sensitivity and muscle mass. Employ the ideas of cross-training with various activities, and change up your workouts for variety, continued motivation, and health benefits.

Extrahelp:Ifyou’reexercisingbutnotlosingweightIf you are matching or exceeding our Plan II recommendations, continue with your own movement program. It’s possible that you’re not yet losing weight because your carbohydrate intake has been too high. Try taking the Insulite PCOS 5-Element System supplements and beginning our Diet Plan, while continuing your movement program. Also, start taking a 15-minute walk before and after meals that contain carbs. Insulin and glucose utilization may be increased from walking before and after meals. In addition, a post-meal walk can help you avoid the sugar cravings following meals, by interrupting the punctuation of dessert following dinner. Another tip is to do resistance training twice per week. This session could be a full 60 minutes of resistance or a blend of 30 minutes of resistance and 30 of cardio. If you persist with these efforts and make gradual improvements in your eating habits, you should see results in 4-8 weeks. If you don’t see progress, contact the Insulite Consulting and Advisory Teams at [email protected].

Intensity:Howhardshouldyoumovement?When first beginning to movement (especially if you are new to exercising), aim for light-to-moderate intensity. As you progress, include more high-intensity movement in your workout. Intensity is subjective; it is your perceived exertion. How intense your movement feels will change as you become more conditioned. If you are not accustomed to exercising, you should start off at 50 percent of your maximum perceived exertion.

Use this table to gauge the intensity of your movement:

While Exercising: Light Moderate High

Talk Yes Yes Briefly

Sing Yes No No

Breath Rate Slightly Higher Often and Deep Rapid and Deep

Sweating* Not Much A little after 10 min. A lot after 10 min.

*Some people never sweat very much. If this is true for you, don’t worry, keep at it!

Also, here are some examples of typical movements for each level of intensity:

• Light: Leisurely walking, biking, or swimming. Stretching and gardening are also light intensity activities. You can go from one movement to the other without requiring rest between.

• Moderate: Brisk walking or biking (especially uphill), or swimming slow continuous laps. You’ll probably need a brief rest between activities.

• High: Running, or competitive biking or swimming. You’ll definitely need a rest between activities, if you try to do more than one in a workout session. However, one of these will probably be enough per workout.


GoodreasonstokeepexercisingWhile your primary goal is to improve your health, it’s nice to know there are many fringe benefits that will be coming your way. Here are a few:

• Movement increases your range of motion, which improves the mobility of your ligaments, tendons and muscles. Over time, and as we age, this decreases pain and stiffness.

• Movement decreases your stress hormone output. With better stress management, your hormones like progesterone, estrogen, testosterone, and DHEA operate better. In addition, your blood sugar stays more stable.

• Movement improves your physical appearance and self-esteem.

• Movement improves your quality of sleep. If this has been an issue for you, you will greatly appreciate this benefit.

• Movement improves your ability to succeed with any weight loss program.

• Movement can improve depression and anxiety – common woes of modern day living. Ever notice how a short walk can give you fresh insight into a problem that you may not have considered before?

• Movement can help you get outside where you can change your focus from work, household chores, or distractions for a short while.

• Movement can help you spend time and connect with your children. Play at the park, play games that involve kicking and running after a ball, lift them to the top of the slide, play hide-and-seek.

• Exercising offers great possibilities to form new friendships and social networks.

• Today there are numerous groups in most parts of the country promoting “get-togethers” for various activities and levels of intensity such as “easy or moderate hikes – Sunday mornings” or “over-50 running club.”

• Exercising to music can help you enjoy two things at once.

• Movement is fun!

WhatdoctorsrecommendThe Centers for Disease Control and the American College of Sports Medicine recommend that all adults should movement at least 30 minutes for a minimum of five days a week to reduce the risk of disease. Variety is essential. No one type of activity will produce complete physical fitness.

For adults 60 and older, physical activity programs should include movements for cardio-respiratory (aerobic) endurance, strength, balance, and flexibility. The more often you movement, the younger you will feel. Talk to your own doctor to help you individualize these recommendations.

Stayhydrated!On average, it’s recommended that we drink 4-6 eight-ounce glasses of water daily. Most of us have lost the natural thirst to automatically drink this much water. An investment in a water filter for your home will pay large dividends, providing you with a pure source of one of nature’s most important ingredients. Movement is especially likely to deplete your body’s water supply. Always


bring along plenty of water when you movement. Water is indeed the best thing for you to drink while exercising.

SometipstosupportyourmovementsuccessDon’t compare yourself to others. This is not a competition. We recommend gradual escalation of your movement program to meet reasonable goals. Wherever you are in your program, that’s just where you are. You’re not falling behind as long as you’re moving forward.

Notice small improvements each time you movement, and in daily life. How are your energy, mood, concentration, confidence, coordination, and relaxation? Are you feeling stronger or more limber? Feeling fewer aches or pains? Sleeping better? Congratulate yourself on each improvement, no matter how small. Perhaps note them in a journal or share them with a supportive friend. Focus on the positive changes you’re experiencing today.

Remember your goals. Keep the long-term in mind, too. As you increase your movement regimen, encourage yourself by considering the many benefits you are achieving by committing to a healthy new lifestyle. These include controlling appetite and cravings, reducing stress, increasing lean body mass, enhancing self-esteem, sleeping better, and increasing your metabolic rate. You’re on a journey to heal insulin resistance, PCOS, and all of its associated health risks.

Bring a friend. Sometimes it’s easier to keep our commitments to others than to ourselves. If that’s the case, use it to your advantage. Promise to meet a friend at a regular time to movement. You’ll be helping your friend as well.

Be creative. Give yourself permission to try something new. Worst case, it’s not for you. On the other hand, you might uncover an undiscovered passion that will change your life.

Be un-routine with your routine. Regularity of movement breeds persistence, but why not change what you do within your regular schedule to spice it up a little? Perhaps a hike one day, swim another, yoga class another.

Bring a dog. Most dogs love to movement, and their joy is contagious. Walk with your dog, a neighbor’s dog (we bet the neighbors and their pets would love it), or volunteer to walk dogs at your local animal shelter. Movement is healthy for dogs, too! It’s been documented that hanging out with pets actually improves physical and mental health, so go for it.

One day at a time. It doesn’t work well to double your routine on one day and skip another. Too long a workout may be discouraging to you, or create physical discomfort. Remember gradual, consistent, persistent are the keys to your success.

Listen to your body. Honor your comfort zone, but also build up slowly to greater exertion so you can grow stronger. This is not a race, it’s your journey. We want to support you in a way that you begin to look forward to your movement. Pushing too far beyond your comfort zone can cause exhaustion, frustration, and even injury. If you’re not quite sure what is okay in terms of pushing forward, ere on the safe side. Over time, you’ll start to understand your body and recognize your optimum level of exertion.

Rain or shine. Don’t let bad weather stop you from exercising. Think about some alternative strategies for weather and seasonal changes. There are plenty of indoor movement options,


including DVDs, home equipment, shopping malls, and gyms. Also, get comfortable outerwear to suit the weather. A rain poncho, fleece jacket, sunscreen, snow boots, or even snowshoes can be just as valuable as sweatshirts and sneakers. If you decide you like snowshoeing or skiing, you’ll soon be wishing for snow.

Day or night. Again, the best strategy is to choose the time that works best for you. Pick the time you find most convenient when you are most likely to succeed. Your body will tell you when it prefers to movement. Your life and work commitments also help determine when you movement. When exercising outside after dark, use safety reflectors and lights, and remain alert to your surroundings. You can work out at home (inside or in your yard), or find a gym (most in the U.S. are open at least 16 hours a day, some 24 hours).

Keep a journal. Earlier we suggested starting a journal so that you could accurately witness your progress. A journal also serves another positive purpose. For many people it stimulates the meaning network in the brain in a way that allows your movement to be more real for you. It serves as a permanent record of what you are doing. Try writing down when you movement. Record what activity you engage in and for how long. It is incredibly satisfying to look back and see how much you have movementd over time!

Also, keeping track of these activities can help you stay organized about when you’re scheduled to be exercising next, and when you might be ready to step up the intensity level. Again, remember that progress moves in cycles, just as all of life. Sometimes it will seem fairly rapid, at other times you will probably experience a plateau. The finest professional athletes in the world experience exactly the same thing.

With all of the lifestyle changes you are experiencing right now, it might be helpful to keep track of both your movement and your nutritional choices. If you’d like, you can record your movement and diet on the same chart. An example of the type of format you might use is located in Appendix V. If you like this sample, why not photocopy it and post it in a prominent place?

So now we hope you have an idea of the exciting possibilities for your life as you begin your journey – just "stay in the boat." Change won’t come overnight, but it’s bound to arrive. We know there will be days you don’t get out for that walk, or get to the pool. We don’t care – and we don’t want you to either. However, we care deeply that you start again tomorrow, knowing you have a support network at Insulite Health that will encourage you every step of the way.

We’re very excited for you, and we’re confident that your success is within reach.


TheInsuliteCravingsAwarenessPlan

Thecravingsfactor–sugarandothercarbohydratesIt’s Saturday afternoon and you have a thought: “I’ve got to get to the fridge for a couple bites of chocolate ice cream. Okay, just a couple more bites. Wow, suddenly it’s all gone.” Whether you choose to call it cravings or cravings, you probably recognize this feeling. What happened? We know we didn’t want to go there in the first place, and suddenly, we’re looking back in disbelief and guilt at an empty ice cream carton. Why don’t we have more will power?

Well, it’s not about will power; it’s about what happens in your brain. Sugars and other carbohydrates (pizza, breads, and pasta) actually release the same chemicals in your brain that addictive drugs do. These chemicals give you pleasure. Experts are now realizing that we don’t have a weight problem in America – we have an cravings problem.

It’s important to point out that many thin people also suffer from this same cravings. Not all carbohydrate addicts are overweight. In fact, up to 40% of all people of normal weight may be carb addicted, and 75% of overweight individuals may struggle with carbohydrate cravings. The reason so many of us have become addicted to sugars and other carbohydrates is because of the neural pathways they stimulate. It may shock you to learn that these carbs stimulate the exact same neural circuitry that cocaine, heroin, and alcohol stimulate. This is why when you walk past a muffin you may have similar feelings to those a heroin addict has walking past a syringe. Researchers at New Jersey’s Princeton University studying bingeing and dependency in rats have found that when the animals ingest large amounts of sugar, their brains undergo changes similar to the changes in the brains of people who abuse illegal drugs like cocaine and heroin.

“Our evidence from an animal model suggests that bingeing on sugar can act in the brain in ways very similar to drugs of abuse,” says lead researcher and Princeton psychology professor Bart Hoebel. He explains that animals that drank large amounts of sugar water when hungry experienced behavioral changes, too, along with signs of withdrawal and even long-lasting effects that resemble cravings.

Bingeing animals released a surge of the neurotransmitter dopamine in the brain. “It’s been known that drugs of abuse release or increase the levels of dopamine in that part of the brain,” Hoebel said. Deprived of their sugar, the rats displayed signs of withdrawal similar to the symptoms seen in people when they stop smoking, drinking alcohol, or using drugs. Your cravings to carbohydrates (and sugars) is primarily driven by the profound ability of these foods to stimulate your dopamine, serotonin, and endorphin brain circuits.

These circuits are the neurochemical pathways that produce your feelings of pleasure and contentment, as well as help you dull both emotional and physical pain. When a person who is addicted to carbohydrates eats carbohydrate-rich food, the body releases too much insulin. (In scientific terms, this is called post-prandial reactive hyperinsulinemia.) This elevation in insulin causes a subsequent drop in blood sugar, thereby generating a strong impulse to eat more frequently. Elevated insulin levels also encourage the body to store food as fat.

Over time, hyperinsulinemic people become insulin resistant. That is, the cells in their muscles, nervous system, and organs begin to lose their ability to respond to insulin. This can lead to other


serious problems like PCOS, diabetes, metabolic syndrome, and obesity. Fortunately, this damage is reversible.

Cravings awareness is an essential step in developing an effective strategy to improve your health. It is a lack of awareness of the powerful forces of food cravings that makes many diets so ineffective. Some estimates place the failure rate of most diet programs at well over 90%. Without a clear understanding of how food cravings affects us, it is not possible to address the issue in an efficient way. For this reason, “crash diets” that demand willpower as the driver for change rarely achieve long-term success. Instead, in the typical scenario the dieter quits after a short time and adds a layer of guilt and self-blame to the problem. So let’s examine how your brain chemistry works in relationship to food, and discover effective strategies to make the changes you desire.

Evolution recognized that carbohydrates, and especially sugars, were a potent source of energy. Therefore, it has placed them high on the desirability scale as far as your brain and cravings are concerned. These carbs engage similar pathways as some drugs, and, as a result, cravings can be quite potent and powerful, as we seek the energy that we “feel” we need to keep us alive.

The problem is that our bodies don’t require carbohydrates at the levels we are eating them. We ingest giant sodas and candy bars, and sugar is added to everything from salad dressing to dried cranberries. In America, it is almost impossible to go through a day without eating high levels of carbohydrates/sugars. Some individuals are consuming a diet that is 75% carbohydrate-rich, with bagels for breakfast, pizza for lunch, and pasta for dinner.

Yourbrainchemistryandcarbohydrates/sugarOur genetic makeup is not designed for us to function at this high a level of carbohydrate intake, as it is essentially the same makeup as our ancestors possessed. However, they lived on meat, nuts, and vegetation. So why are we driven to consume carbohydrates? One reason is that they stimulate our addictive circuits. When you eat carbohydrates, and especially sugars, both dopamine and serotonin levels in your brain rise.

Dopamine is a neurochemical that helps us to feel jazzed about life; it is also the main neurochemical that helps us direct our attention toward meaning in our lives. Serotonin, with 14 different receptor types, has many different functions involving sex and appetite, as well as creating calming and positive feelings. Often, the popular press calls dopamine the “addictive neurochemical,” and serotonin the “feel good neurochemical” because it is triggered by activities such as love, sex, and gambling. When you eat carbohydrates, both dopamine and serotonin levels rise; therefore, you feel a “buzz,” you feel good, you feel positive.

However, once you stop eating carbohydrates, serotonin and dopamine will begin to decrease. In addition, because you may have over eaten carbs to dull certain emotions and receive the short term “buzz,” at the end of an over-eating episode you may feel guilty and depressed. Often you feel worse than before you over ate in the first place.

The reason is that both of these psychological states can contribute to the lowering dopamine and serotonin levels. This creates a perpetual internal struggle, where we over eat carbs/sugars to feel better, but then we feel depressed again and over eat again to elevate those negative feelings. This is a key reason why so many people fail when they attempt to drastically alter their diets. The Insulite protocol is scientifically designed to help you overcome this.


The problem the above scenario creates for your health is that, by ingesting too many carbs over and over again, you can force your cells to become insensitive to your own insulin. This results in not only too much insulin free floating in your blood stream, but too much glucose as well. Ultimately this leads to negative health conditions such as heart disease, high blood pressure, excess weight gain, the unbalancing of hormones like testosterone and estrogen, PCOS, and diabetes.

TheroleofmovementinhelpingbalanceyourneurochemistryThe Insulite PCOS 5-Element System is scientifically designed to help ease your cravings. How? First, scientific evidence indicates that movement increases dopamine and serotonin. The Insulite program slowly weans you off your existing carbohydrate/sugar intake while slowly increasing your movement. As these changes occur, your carb intake decreases and serotonin and dopamine start to slowly fall. Simultaneously, your movement begins to pump up the dopamine and serotonin that are being depleted by the decrease in your carb intake. This is a delicate balance, and because of genetic variation, each person will respond somewhat differently. In general, the easiest and healthiest way to increase your dopamine and serotonin levels is to increase your movement levels. An important part of this System is to gradually and permanently reduce your cravings to carbohydrates, while building an affinity for movement and other activities that have a positive health effect.

Our program recognizes the importance of these neural structures and focuses on activating new connections that direct healthier habits. Learning new, positive tasks and activities expands the neural networks that direct us toward more healthy behaviors. By understanding these relationships, you can understand why movement is so important to the long-term success of your diet and nutritional program.


TheInsuliteSupportNetwork

WelcomeaboardfromeveryoneonyourInsuliteteam!We hope that you have found this Guide to be a valuable map to navigate the turbulent physical and emotional waters that PCOS can cause. Please know that our offer to support you, answer questions, and provide encouragement and guidance comes from our hearts. We truly want you to take advantage of the resources we have to offer, and most of all, we look forward to hearing that we have made a difference in your life.

SupportiscrucialtosuccessWe realize how difficult it is to make lifestyle changes. Meeting any challenge – and changing your eating and movement habits qualifies as a big challenge – is easier with continual support. We recognize the great importance of having a support network. You don’t have to do this alone! In fact, you should not do this alone. The greatest strength comes from accepting needed support.

Psychological research shows that support is crucial to success in any life-changing endeavor. At Insulite Health, our mission is to inspire, inform, and support you every step of the way as you restore your health by reversing insulin resistance and the hormonal imbalance of PCOS, along with PCOS symptoms.

We’rehereforyouInsulite Health is committed, first and foremost, to transforming your health, as a person with PCOS. We understand your deep concerns about the serious health issues that can result from PCOS, potentially affecting your fertility, weight, self esteem, libido, emotional well-being, and risk of future complications like diabetes, heart disease, and endometrial cancer.

By choosing this course to improving your health, you’ll also create the opportunity to release weight (although for many people with PCOS, excessive weight is not a symptom), experience more energy, and begin to really enjoy and regain control over your life. We are providing multiple layers of support to help you achieve your goals permanently and safely.

You’vegotaspecialteamonyoursideWe have carefully assembled a team with a balance of expertise in medicine, nutrition, nutritional pharmacology, metabolic systems, neuroscience, and movement physiology. Not only do they have great minds, most importantly, they have big hearts, and they want you to get better.

As you begin the Insulite PCOS 5-Element Systemyou are embarking on a truly unique and powerful journey to balance your health, where false claims are replaced with science-based information and truth; where discouragement and failure are transformed through compassionate adaptation on your course to better health; where you’ll never feel alone on your journey – because our team is traveling with you.

YourOnlineHealthProtocolAs part of Insulite's extraordinary support system, you will receive exciting updates through your Online Health Protocol. These updates are designed to support you throughout your journey.


They include new information on diet and movement, as well as motivational and lifestyle tips. You’ll have continual access to food charts and guidelines for any specific types of movement. You’ll discover powerful strategies to neutralize the carbohydrate withdrawal discomfort that no other program effectively addresses. You’ll learn effective ways to change unhealthy habits. This is a one-of-a-kind program, and it’s exactly what you deserve.

TheInsuliteCoachingandAdvisorySupportNetworkWe also offer a high level of outreach for guidance and coaching as you improve the vital balance of nutrients, diet, and movement in your life. Anything that requires time and effort can use a lot of support. This is why we offer an extensive and flexible outreach program, and of course we encourage you to contact us. We want to know how you’re doing! We urge you to contact our Consulting and Advisory Teams any time with specific questions and comments on your progress, health, nutrition, or anything that’s on your mind. Email us at [email protected].

Check our website periodically by visiting www.pcos.com and join our online community. Our blog and chat room are a great place to see comments from medical practitioners and members of our community who share your desire for improved health. We are always adding new research, customer comments, articles, and information that can help you move forward.

We know you want to reverse insulin resistance, release weight (if that’s an issue for you), feel better, preserve your long-term health, and enjoy every benefit of a healthier lifestyle. We want to help you, and we appreciate and applaud your efforts. We’ve designed the Insulite Support Network to help you keep your commitments to yourself by creating a symbiotic, healing environment.

So let’s achieve our goals together!

ContactUs

Email: [email protected]

Phone: 1-888-272-8250

Website: www.pcos.com


InsuliteHealth:WhoWeAre

Insulite Health was born from the realization that restoring optimum health requires a science-based, comprehensive, systems solution to successfully deal with medical issues. In studying health conditions and the suggested cures in the marketplace, it became apparent that there was a need for an organization to cohesively address all the aspects involved in facilitating real and sustained health improvement.

Our organization is unique for several important reasons:

1. Each business decision starts with the question, “Is this in alignment with our goal of helping people to heal?” This is not a fancy slogan or lip service, but the real foundation on which the company values and culture have grown.

2. This health protocol has been developed based upon extensive research utilizing each of the factors required to effect health improvement at a causal level. Therefore the elements of nutrition, movement, neuroscience, cravings reversal, behavioral modification, genetics, nutraceutical formulation, medical awareness, health monitoring, ongoing coaching, a health support network, and compassion all play significant roles in supporting the healing process.

3. Optimum health is the result of the correct balance in nature. So too, Insulite Health is very much aligned with restoring a natural balance in serving our clients.

We expect you to have the experience that we always make decisions in your best interest. We have science and research behind our systems, but we speak from our hearts.


Acknowledgements

Insulite Health would like to acknowledge the contributions made to The Insulite Guide to the PCOS System by the following people, who truly care about health and healing: Dr. Sari Cohen, Dr. Khara Lucius, Dr. Heather DeLuca, Dr. Andrea Lee, Dr. Eli Camp, Dr. Robert Buynak, Dr. Dowman Covington, Dr. Sheri Colberg, Dr. Michael Schmidt, Brian Zehetner, MS, RD, CSSD, CSCS, Robin Nielsen, NE, NC, BCHN, Dr. Jeffry Weiss, Kevin Shepard, MS, CPT, CSCS, JW Wilson, Managing Director, Insulite Health, Neal Rohr, Contributing Editor and Catherine Lord, Senior Editor.


Appendices

AppendixI:AlcoholCarbsSeveral manufacturers of packaged “no carb” foods claim that alcohol does not raise blood sugar levels like regular carbs do. We disagree. Certain alcohol carbs have a high Glycemic Index (capacity to increase blood sugar). In addition, some alcohol carbs, like sorbitol, are implicated in the pathogenesis of diabetic retinopathy and other diabetic microangiopathies.1 Therefore, we recommend that you read labels carefully and avoid foods containing these alcohol carbs:

• Isomalt

• Lactitol

• Maltitol (or maltitol syrup)

• Polyglycitol

• Sorbitol

• Xylitol

Two other types of alcohol carbs, erythritol and mannitol, appear to have no effect on blood sugar. You need not avoid them.

These alcohol sugars are commonly found in the “low-carb” or “no-carb” foods that are currently and widely available such as the low-carb chocolate bars. These foods tend to be highly processed and are not considered “whole foods.” We urge you to avoid them or to use them only in limited quantities.

Polyol Gl (glucose=100) Calories/g

Maltitol syrup (intermediate) 53 3

Maltitol syrup (regular) 52 3

Maltitol syrup (high) 48 3

Polyglycitol (hydrogenated starch hydrolysate) 39 2.8

Maltitol syrup (high-polymer) 36 3

Maltitol 36 2.7

Xylitol 13 3

Isomalt 9 2.1

Sorbitol 9 2.5

Lactitol 6 2

Erythritol 0 0.2

Mannitol 0 1.5

1 Caspers-Velu LE, et al. Iris vasculopathy in galactose-fed rats. Exp Eye Res 1999 Feb;68(2):211 -221.

PMID: 10068486.


Dagher Z, et al. Studies of rat and human retinas predict a role for the polyol pathway in human diabetic retinopathy. Diabetes 2004 Sep;53(9):2404-2411.

PMID: 15331552 Hegde KR, et al. Prevention of cataract by pyruvate in experimentally diabetic mice. Mol Cell Biochem 2005 Jan;269(1-2):11 5-20. PMID: 15786723 Ngo BT, et al. Manifestations of cutaneous diabetic microangiopathy. Am J Clin Dermatol 2005;6(4):225-237. PMID: 16060710


AppendixII:SampleFive-dayMenuPlan

Pleasebearwithusaswechangethesemenustoexcludedairyandwheatandgluten-containinggrains.Fornowskipthoseideasthatincludetheseitemsorgetcreativebysubstitutingcoconutyogurtfordairyyogurtandlettucewrapsforbread.Wheretherearecrackers,usevegetablesandyou’llfeelsomuchbetterinnotime!

Day1Breakfast: 1/2 cup plain coconut yogurt, 1/2 cup blueberries, half a dozen hazelnuts. Fat 9g, Carb 18g, Prot 6g

Mid-morning Snack: 2 medium stalks celery, 1 Tbsp. nut butter. Fat 8g, Carb 6g, Prot 5g

Lunch: 4 oz. chicken breast stir-fried with 1 clove garlic, 2 cup spinach salad, 1 Tbsp. olive oil. Serve with 1/2 avocado drizzled with 1/2 Tbsp. lemon juice. Fat 35g, Carb 11g, Prot 37g

Afternoon Snack: ½ cup avocado sprinkled with salt and freshly ground pepper. Fat 13g, Carb 7g, Prot 2g

Dinner: Sauté in 1 Tbsp. olive oil: 1/2 cup tofu, 1 cup chopped kale, 1/2 cup chopped tomatoes, 1/2 Tbsp. reduced sodium soy sauce. Serve over 3/4 cup shredded daikon radish (or 1 cup shredded cabbage, which adds 1 gram of protein). Fat 16g, Carb 18g, Prot 13g

Daily Total: Fat 81g, Carb 60g, Prot 63g

Day2Breakfast: 3 thin slices of turkey, 1 rye crisp bread cracker, 1/2 cup blueberries. Fat 3g, Carb 16g, Prot 13g

Mid-morning Snack: 1 Tbsp. peanut butter or 6-8 nuts, 2 medium stalks celery. Fat 8g, Carb 6g, Prot 5g

Lunch: 1/2 cup egg salad w/mayo, topped with 1/4 cup chopped green onions and 1/4 cup diced celery on top of 1/2 cup broccoli and 1 cup spinach salad. Fat 34g, Carb 9g, Prot 13g

Afternoon Snack: ½ cup raw cauliflower, 1/4 cup hummus. Fat 5g, Carb 15g, Prot 4g

Dinner: 4 oz. broiled halibut, 1 cup steamed asparagus, 2 cups mixed salad greens & 1/2 cup mushrooms tossed with 1 Tbsp. olive oil, 1 Tbsp. lemon juice. Fat 20g, Carb 14g, Prot 37g


Day3


Breakfast: Protein shake with 1 scoop protein powder, 1/4 cup blueberries, 1/4 tsp. cinnamon, 1 Tbsp. almond butter (optional), 1 Tbsp. flax oil, enough water to desired consistency. Fat 24g, Carb 20g, Prot 13g

(Please note: the grams of carbs, fat, and protein may change depending on the protein powder you use and if you include almond butter.)

Mid-morning Snack: 1 hardboiled egg, handful of walnuts. Fat 25g, Carb 4g, Prot 11g

Lunch: 3 oz. drained, canned salmon, 2 cups Boston lettuce w/ 1/4 cup sliced red peppers, 1/2 cup sliced cucumbers, dressed with 1 Tbsp. olive oil and 1 Tbsp. lemon juice. Fat 12g, Carb 6g, Prot 25g

Afternoon Snack: 1/2 cup cottage cheese, 1/2 cup strawberries. Fat 3g, Carb 9g, Prot 14g

Dinner: 1 cup of chicken vegetable soup (chicken broth, chicken, mixed veggies), 2 cups spinach salad w/ 1/4 cup raw sunflower seeds. Fat 29g, Carb 21g, Prot 23g


Day4Breakfast: 2 slices of turkey bacon, 1 cup steamed spinach, 1 Finn Crisp rye cracker. Fat 6g, Carb 7g, Prot 7g

Mid-morning Snack: 1/2 cup cottage cheese, 1/2 cup strawberries. Fat 3g, Carb 9g, Prot 14g

Lunch: Greek salad: 2 cups Romaine lettuce, 1/4 cup sliced black olives, 1 oz. feta cheese, 1/2 cup sliced cucumber, 4 cherry tomatoes, dressed with 1 Tbsp. olive oil, 1 Tbsp. lemon juice, and oregano to taste. Sprinkle 6 chopped walnuts on top. Fat 39g, Carb 13g, Prot 4g

Afternoon Snack: 1/4 cup hummus, 1/2 cup celery sticks, 2 Finn Crisp rye crackers. Fat 5g, Carb 24g, Prot 4g

Dinner: 4 oz. grilled or baked salmon, 1/2 a medium grilled zucchini, 1/2 cup sliced grilled eggplant, 1/2 cup sliced grilled bell peppers, drizzled with olive oil and 1 Tbsp. parmesan cheese. Fat 14g, Carb 8g, Prot 30g


Day5Breakfast: 2 hardboiled eggs, 1 cup steamed broccoli. Fat 11g, Carb 7g, Prot 15g

Mid-morning Snack: 1 Tbsp. peanut butter or 6-8 nuts, 2 medium stalks celery. Fat 8g, Carb 6g, Prot 5g

Lunch: 4 oz. tuna (water packed), 2 cups red leaf lettuce salad with 1/2 Tbsp. olive oil and 1 Tbsp. lemon juice, 1 Wasa rye cracker. Fat 8g, Carb 13g, Prot 30g


Afternoon Snack: 1/2 cup plain yogurt, 1/2 cup blueberries, 1 cup popcorn (no butter). Fat 5g, Carb 20g, Prot 6g

Dinner: 4 oz. chicken (baked or grilled), 1 cup string beans, 2 cups tossed Romaine lettuce salad w/ 1/2 Tbsp. olive oil and 1 Tbsp. vinegar. Fat 16g, Carb 14g, Prot 37g


• Remember you can always have lunch for breakfast

• Make extra dinner to have leftovers for lunch

• Don’t be hard on yourself, it takes time!!

• Salads: mix it up – use different assortments of greens: spinach, endive, red/green lettuce, romaine, Boston lettuce, radicchio, etc.

OptionsforBreakfast,Lunch,Dinner,andSnacks

BreakfastOptions• Protein smoothie

• Avocado and smoked salmon on Wasa crackers

• 2 scrambled eggs topped with avocado slices and salsa

• Eggs & greens: 2 eggs scrambled with spinach, kale, collards, etc.

• Wasa cracker with turkey breast, sardines, or cheese

• Organic bacon or sausage with 1 egg

• 1/2 apple or pear with 2-3 Tbsp. nut butter

• 1 cup plain yogurt w/1 Tbsp. ground flaxseed and 1/2 cup blueberries

• 2 hardboiled eggs with 2 stalks of celery, sprinkled with sea salt and pepper

• Anything you have for lunch and snacks can also be eaten at breakfast!

LunchOptions• Grilled or canned salmon and salad w/olive oil & lemon juice dressing

• Chicken with veggies and salad

• Spinach salad with crumbled feta cheese and walnuts

• Tomato stuffed with tuna, salmon, egg, or tofu salad

• Miso soup with mushrooms and ginger

• Chicken or vegetable soup

• Chilled cucumber soup


• Baba ghanoush with Ryvita crackers

• Marinated cucumber salad with dill

• Turkey burger with lettuce instead of bread

DinnerOptions• Lamb, beef, or chicken shish kebab

• Baked halibut with 1 Tbsp. each of capers, lemon juice, and olive oil

• Marinated, roasted vegetables

• Sautéed marinated tofu

• Broiled marinated tofu

• Pork stir fry with vegetables

VegetableSideDishes• Green beans with almonds

• Edamame steamed and salted

• Steamed artichokes w/lemon & garlic olive oil dipping sauce

• Roasted asparagus spears

• Kale & watercress steamed and topped with sesame seeds and lemon juice

• Refer to “The All New Joy of Cooking” for simple, delicious recipes for basic vegetables.

SnackOptions• Avocado half with balsamic vinegar

• Celery with 2 Tbsp. almond butter or cream cheese

• Chicken breast strips, baked/broiled, dipped in olive oil salad dressing

• Cottage cheese (1/2 cup)

• Hard-boiled eggs (1-2)

• High-protein smoothie

• Nuts (1/4 cup), especially almonds and cashews

• Veggie burger patty, either plain or with condiments

• String cheese (skim, 1-2 pieces)

• Tuna salad (1/2 cup) with celery sticks or whole-wheat crackers

• Hummus with celery sticks, cauliflower, broccoli, etc.


AppendixIII:Omega-3ContentofMarineandFreshwaterFish(Reprinted with permission from: Brain-Building Nutrition: How Dietary Fats and Oils Affect Mental, Physical, and Emotional Intelligence by Michael A. Schmidt, Ph.D., North Atlantic Books, Berkeley, CA)

[values as mol %]

EPA DHA

Cod, Atlantic 17.7 37.5

Flying fish (dorsal) 4.8 25.6

Haddock 14.3 24.3

Halibut 12.6 19.2

Herring, Pacific 8.6 7.6

Mackerel 7.1 10.8

Menhaden 10.2 12.8

Salmon, Chinook 8.2 5.9

Salmon, Chum 6.7 16.1

Salmon, Pink 13.5 18.9

Sardine 9.6 8.5

Sea Bass 10.6 21.8

Snapper 3.7 33.8

Trout, Rainbow 5.0 19.0

Tuna, Bluefin 6.4 17.1

Tuna, Skipjack 13.2 17.3

Mussel 14.0 27.7

Sea Scallop 21.3 26.2

Adapted from:

1. Gruger, EHJ. In: Fish Oils, Technology, Stability, Nutritional Properties, and Uses. Stansby, ME, ed. Westport, Conn: Avi Publishing Co., 1967:3-30.

2. Salem, N. Omega-3 fatty acids: molecular and biochemical aspects. In: New Protective Roles for Selected Nutrients. New York: Alan R. Liss, 1989:109-228.

3. Youdim, KA, Martin, A, Joseph, JA. Essential fatty acids and the brain: possible health implications. Int J Devel Neurosci 2000;18:383-399.


AppendixIV:Omega-3ContentofPlantsandNuts(Reprinted with permission from: Brain-Building Nutrition: How Dietary Fats and Oils Affect Mental, Physical,

and Emotional Intelligence by Michael A. Schmidt, Ph.D., North Atlantic Books, Berkeley, CA)

[values as mol %]

Omega-3 omega-6 Common Name Alpha-Linolenic Acid (omega-3) Linoleic Acid (omega-6)

Brazil nut 40.0 32.0

Butternut 16.0 61.9

Chia seed 30.0

Candlenut 28.5 48.4

Chestnut 2.7 24.9

Grape seed oil 0.9 67.0

Hemp seed oil 25.0 55.0

Flax seed oil 59.8 14.2

Pecan 1.1 22.1

Perilla seed oil 55

Poppy seed oil 5.0 72.0

Sesame oil 0.6 45.0

Soybean oil 7.5 53.0

Sunflower oil 0.1 68.5

Walnut, Black 4.9 58.3

Walnut, English 13.1 57.4

Wheat germ oil 5.1 57.9

Adapted from:

1. Gruger, EHJ. In: Fish Oils, Technology, Stability, Nutritional Properties, and Uses. Stansby, ME, ed. Westport, Conn: Avi Publishing Co., 1967:3-30.

2. Salem, N. Omega-3 fatty acids: molecular and biochemical aspects. In: New Protective Roles for Selected Nutrients. New York: Alan R. Liss, 1989:109-228.

3. Youdim, KA, Martin, A, Joseph, JA. Essential fatty acids and the brain: possible health implications. Int J Devel Neurosci 2000;18:383-399.


AppendixV:Diet&MovementDiary

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