PCOS Mindset Coach

Low-risk pregnancy no risk factors High-risk pregnancy- Maternal, fetal, placental Maternal - age, medical disorders, needed help to get pregnant, fever, induction and so on Fetal - small baby, an anomaly in the baby, water problems, water leaking, baby not moving etc Placental - bleeding , separation, Previa... What are you making it mean? Low risk - does that mean your pregnancy is not serious e...

Evolutionary, we have 2 parts of our brain - the higher brain and the lower brain. The higher brain is responsible for calculating, strategizing and planning, to evolve into a better version of ourselves. The lower brain is responsible to do things automatically to keep us alive by focusing on 3 things [motivational triad] - Seek pleasure - Avoid pain - Keep it easy. We are constantly in our lower...

Challenge your belief that you are sleep-deprived because maybe you are not. Sometimes our brain will keep us spinning in beliefs that are not true.  - How many hours do you sleep? Are you really sleep-deprived?   - Why do you think you are sleep-deprived?  - Why are you not sleeping when you have to sleep?  - How do you thinking that you are sleep-deprived serving you?  L...

Beware of how our brain behaves around cheat meals and nip it in the bud by practicing the skill of planning and eating as planned. Learn to plan so beautifully that you reduce the desire for the foods that you craved. Try it.

Losing weight using intermittent fasting in PCOS can put you through these stages until you reach maintenance  Stage 1- no snacking, 3 meals a day - difficult but achievable  Stage 2- Two meals a day with a lot of cravings in those 2 meals - lead to a plateau in weight loss Stage 3- Two meals a day with a tight protocol- with fear of gaining the weight back  Stage 4 - Two meals a da...

Consistency is the key to losing weight and keeping it off.  Get started by following a quick start guide

Female pattern hair loss is a genetic condition but we tend to not accept it thinking that it is something that is reversible.  Know that you have FPHL, would you be willing to stop blaming yourself for your hair, and accept it for what they are.  With that attitude would you be willing to see the options available.  To get more help follow the link

The adult brain comprises of the higher and lower brains.  Higher brains want all the great things for us.  The lower brain wants to keep us safe.  You get what you want when your higher and lower brains align.  In weight loss, this happens when you plan and eat as planned.  Doing this every day, strengthen this alignment.  Follow the link to download the worksheet to...

When we have a meal plan in place, we do 3 of the following. 1- We eat as planned 2- We don't eat as planned but eat something healthier 3 - We don't eat as planned and eat something unhealthy You get to decide what is healthy and what is not. I of course believe that anything which is flour, sugar or fried is unhealthy. And I have taken my sweet time to figure out a way to eat that. You will get...

The goal for the weight loss meal plan is to have 2 meals a day with no flour and no sugar.  First, know what and how are you eating now. Write it on a piece of paper - things you eat after you wake up, breakfast, snacks, lunch, dinner, dessert. How is it different on weekends?  Now keep that aside.  Let's make a menu of foods that YOU like and are no flour no sugar.  List your...

How to say NO? This is one of the most important steps to losing weight because it doesn’t FEEL good to say yes to something which you actually don't want. Weight loss is a personal matter. Unfortunately, we use people around us as a reason for not losing weight. We have to learn the skill of saying NO to our husbands, our friends, our colleagues, our boss, our children, our in-laws, our parents,...

Intermittent fasting helps to reduce insulin resistance which is the root cause of PCOS and the way you eat now is keeping you at your current weight. And these patterns are deeply rooted and it is impossible for your brain to start intermittent fasting right away.  A slow transition is a way to go. If you are someone who wants to try intermittent fasting start by following these steps ...

Sleeping better is when you  - fall asleep in 15 minutes  - fall asleep quickly when woken up at night  - feel fresh when you wake up Not sleeping well can increase the risk of diabetes, obesity, hypertension, heart diseases and dementia.  We sleep in cycles of light sleep [30 minutes] and deep sleep[ 60 minutes].  If we wake up in light sleep, we feel fresh.  If we w...

Periods become irregular because the egg is not forming. In PCOS, the monthly egg is not forming because our brain thinks our body is not safe to have a baby.  Once weight loss is achieved ovulation resumes and periods start becoming regular like CLOCKWORK.  Obesity and PCOS are due to insulin resistance and emotional eating.  Intermittent fasting and going off the flour and sugar-b...

Is it necessary to give up grains. I have nothing against grains but I don't think our body is capable of handling processed grains. It is keeping you in your current weight.  Whole grains are better than processed grains.  Whole grains like- brown rice, quinoa, whole wheat berry, steel-cut oats Processed grains - poha, sugar-coated corn flakes or museli, rawa, maida, wheat flour, rice f...

Fullness scale  0- you are hungry 2- you ate enough but you can eat some more 4- you have eaten enough to fuel yourself up,(fuel eating) 6- you are arguing with yourself to eat some more (emotional eating) 8- you are in full rebel mode of how you deserve to eat (overeating) 10- uncontrolled, automatic, impulsive eating which has made you uncomfortable( binge eating) Learn to scale your fullne...

Episode 9 - What not to eat in PCOS? Check out first what to eat in PCOS in episode 5, where I talk about planning your meals and eating as planned. First and foremost learn to distinguish between healthy and unhealthy foods. The following are unhealthy foods as per my research as a person with PCOS, someone who emotionally eats, as a physician, and as a Life and weight coach. 1- Flour based produ...

My insulin resistance You have it  or you don’t have it If you have it, you are likely suffering from metabolic diseases like obesity, hypertension, diabetes, PCOS. If you don’t have it then you are naturally thin, with no metabolic diseases. So, you my listener are having it. Your cells have developed resistance to whatever insulin your body is producing after eating the food you eat. And this is...

First, differentiate between emotional and physical hunger. Physical hunger comes in waves, comes and goes, and overtime stops when a little fat is used as energy. Emotional hunger comes depending on a thought which is triggered, something you saw, something you thought. It’s a craving. Learn to be OK with any hunger as allowing Hunger is the currency for your weight loss.  And trust me hunge...

I have lost 25 kg over 6 months by using intermittent fasting and mindset management tools.  Allowing urges is one of the key concepts that we need to be aware of.  Especially, if we want to lose weight and not let it return for the rest of our life.  The basis for recognizing urges is to have a plan to eat in place.  Plan your meal with your higher brain 24 hours in advance.&n...

What to eat in PCOS? And I would say the better question is HOW to eat in PCOS. Over the last few decades, we have started consuming a lot of processed and refined foods. These foods have the 2 most important effects on our body. 1- It results in a very high insulin response, unlike natural whole foods. These processed foods lack the protective effect of fiber which normally works as an antidote t...

We know exercising is good and still, we don't do it. Why? It is because we rely on our past to create our future. It felt like death in our past, we had bad experiences associated with exercising in school, we failed at it in front of our peers, people made fun of us, many such stories. The reality is we are no longer in school. We are grown-up adults now and we want to exercise, JUST TO FEEL GOO...

You are listening to The Metabolic Coach Podcast with Dr Rashmi Pawar, episode #3. Hello my friend and welcome to today’s podcast Food Journaling 1- Write what you ate. Keep it basic 2- Enter only facts- only the name of the food or dish. No need for calories, no need for portion size, no need for weighing it 3- Doing that automatically starts changing the way you eat because you know you will hav...

It is a simple equation of CTFAR. The five components of the Model are: • Circumstances • Thoughts • Feelings • Actions • Results. CIRCUMSTANCES Circumstances are things outside our control. These are facts, numbers, news, the weather, words said by people, things which can be proven in the court of law, something which everyone can agree on . While we can’t control our circumstances, we can surel...

I am a Gynecologist and a certified Life and Weight coach who helps PCOS women lose weight ONE THOUGHT AT A TIME to normalize their condition. In this episode I talk about  1 to 6:33 - My journey to understand beliefs 6:34 to 7:37 - insulin resistance  7:46 to  8:43 - what are beliefs, and how can they be changed  8:44 to 10:34 - PCOS belief "I can't get pregnant naturally" and...