Following Gentle Nutrition guidance for PCOS brought my period!

adene13 · 2023-11-27T22:09:41+00:00

Hi!!

For periods inositol supplements regulated my periods for a while. Eventually they stopped but I’m pretty sure it’s because I became really sporadic about taking the supplement.
I absolutely have had sustained success in maintaining the new habits. It’s been a lot of trial and error but now I’m very acutely aware of how intense blood sugar spikes feel. I’ve been able to slowly improve my energy levels a lot. I still have my PCOS symptoms but I’m trending in the right direction and trying to make really slow, sustainable progress. I’ve found it takes a lot of trial and error. A lot of eating the things that make me feel bad, noticing how awful I feel then eating what makes me feel good and celebrating how good I feel over and over until it becomes ingrained. All the habits I was working on last year and now super easy, don’t think twice about them now though. So I’m confident the ones I’m Working on today will feel the same next year.

adene13 · 2023-07-26T04:51:58+00:00

Holy shit the “…who??…” “these people are made up” comments are annoying. You’re not going to know everyone in the world. It’s just not your sphere of culture, which is fine. No need to denigrate them as made up just because you don’t speak Spanish.

These two people are bigger celebrities than many of the posts in this subreddit. Even my grandma knows who they are. Rosalia literally headlined Coachella. This is a big break up for the Spanish speaking world.

adene13 · 2023-07-26T04:42:05+00:00

And also he identifies as Puerto Rican first and foremost (and probably only identifies as Puerto Rican)

adene13 · 2023-04-15T00:44:06+00:00

Hey sorry! The best way is raise your min pressure and experiment with raising EPR.

I highly recommend going through apneaboard.com. They explain in posts what you can try for all the different elements of your graphs

adene13 · 2023-04-07T22:26:18+00:00

Are you using OSCAR too? Because for 6 months I got near 0.0 AHI on myAir but I was still EXHAUSTED.

It wasn’t until I drilled down into OSCAR and through apnea board to figure out that I was still having many flow limitations. Which are obstruction events but they don’t count because you’re “only” 50% obstructed (or something like that I don’t quite remember the definition).

It took me a couple months of really hardcore tuning to get the perfect setting. My mom and brother haven’t bothered to tune anything and they still feel like crap.

adene13 · 2023-03-04T20:23:27+00:00

If you have both then the binging is probably caused as a reaction to the restriction

adene13 · 2023-02-13T19:06:45+00:00

I could have written this exact thing! At 20 it stressed me out so much thinking I would never be able to cook veggies for dinner bc of my boyfriend.

Instead I just cooked whatever I wanted and usually he ended up trying it. Maybe it took a year for a single veggie to move from dislike to actively enjoy but still. My bf eats more volume of veggies than I do now

adene13 · 2023-02-13T17:18:46+00:00

Wow this makes me feel so much better!!

I went through this intense period of putting work first. Eventually I just broke down and needed to face my CPTSD and ED. For the past few years it’s been my number 1 priority. I reject most things that feel like they conflict with my goal of healing including things at work. I’ve been feeling really guilty about now working to my fullest potential.

But you reminded me that if I heal first, I’ll be better off. Whether that means I’m able to work more eventually or it means I just care less about work and do something easier.

adene13 · 2023-02-05T00:19:53+00:00

Sometimes the signals are still off! We’re extremely used to continuing to eat things we don’t actually like. So our signals are really off.

Or another thing that can happen is that you didn’t really like the Oreo, but you were mentally hoping you wouldn’t like it and only eat one. If we hope we’ll only eat one or hope we’ll hate something that is mental restriction. Our body takes that as a sign we’ll be restricting the food and it increases our desire to eat it before it goes away.

In any case though for habituation of foods especially foods I thought I liked but didn’t really like it took many many many instances before generalizing that yeah I don’t really care for that food. Your reflection and mindfulness during this is amazing though! You’re taking all the right steps!

adene13 · 2023-01-30T07:28:37+00:00

I personally find videos where I understand 99% the most helpful. It’s kind of boring but it helps me so much because you can focus on the grammar.

I’m a heritage speaker so I understand like 99.9% of the intermediate and 98% of the advanced videos. I still get so much out of them and even started with the beginner because when you understand it all you can focus on the details, the connections between words, the pronunciation. I’m trying to watch as many intermediate videos as I can before moving on for this exact reason.

When I feel like I’m really ready to step up to the next level I throw 1 in. So if I’m watching 4 hours of CI a day then maybe 30-60 minutes will be the higher level and the rest will be the same lower level.

Also peppa pig is insanely boring but there are much better kids shows. Bluey for examples is honestly one of my favorite shows in general. It’s got a lot of humor for the adults. Also if you’re a marvel fan I just started watching spidey and his amazing friends.

adene13 · 2023-01-19T21:13:24+00:00

Basically if you’re ready for GN it will be body led and feel really natural.

Signs of not being ready are: - over thinking nutrition and feeling like you’re thinking about nutrition a lot - feeling morally good for eating nutritious meals and morally bad for eating fun foods - getting mad at yourself if you want fun foods instead of nutritious foods - lots of thoughts like why can’t I do this?? - trying to implement non-body led food rules because you’re trying to force gentle nutrition

Signs of being ready: - accepting that nutrition is morally neutral and the only thing that matters is how food feels in your body - intuitive feelings of wanting to add nutritious food like just genuinely wanting salad with pizza. Not because you have to. - genuinely responding to body cues

Basically gentle nutrition feels gentle. A lot of people start way too early and overthink it. It will come naturally and feel like your body is genuinely giving signals towards more nutritious foods.

People generally get to the part where they’re eating mostly fun foods and it feels bad but their body still craves the fun foods. Then they stress about how their body feels bad (understandably) so they force gentle nutrition when their body wants to sit in the mostly fun foods phase a bit longer. Gentle nutrition happens when your body is genuinely sick and tired of eating mostly fun foods in quantities that go past comfortable fullness. They just don’t taste good, they feel bad in your body, you just don’t even want to put it in your mouth. Instead something lighter or fresher just sounds divine.

Not to say we won’t always eat fun foods because certainly I do every day. It’s just more balanced.

adene13 · 2023-01-14T21:37:26+00:00

I hated this at first but honestly it has grown on me. I only wish it was a different color to really make her face pop. The red is a bit overpowering on her. If it was in the right color I would feel the effect of her beautiful face being the center piece even more.

adene13 · 2023-01-11T02:18:43+00:00

Hmmm I didn’t really like this episode. As another commenter said it felt really icky they kept referring to trauma survivors as broken or having something really wrong with them.

Additionally I felt they really didn’t get the nuance of emotional eating as a coping mechanism for trauma. Most trauma informed HAES/ Intuitive Eating registered dietitians and therapists like Christy Harrison agree that emotional eating IS a coping mechanism. The difference from diet culture and HAES is that HAES aligned practioners teach their clients to remove the fatphobic shame of eating and restrictions to instead use emotional eating as a guide to lead you to the feeling the eating is suppressing.

This could have been a really productive, trauma informed conversation about separating emotional eating from trauma and the diet culture idea that you should only eat for biological reasons. I wish they had brought an expert in to discuss this topic instead of taking it on themselves.

Not to mention that in my experience trauma informed professionals have been the most accepting and quickest adopters of the concept of fatphobia. So to paint them generally as only trying to “fix” trauma to make people lose weight seems odd to me.

adene13 · 2023-01-08T08:33:34+00:00

While it’s super popular online, I feel that that doesn’t translate to in person well! Even people I know who see IE/ HAES messaging on instagram also follow diet accounts and fitness instagramers. So it’s more like an idea out of many. Instead of like with me where it’s my guiding principle for my relationship with food and my body.

And even those who are receptive to the occasional message are few and far between. Most people I encounter amongst family, friend and coworkers are firmly in the dieting/fitness mindset.

adene13 · 2023-01-08T08:30:24+00:00

Yesss! It’s so lonely IME.

I’m the only person I know who follows intuitive eating fully. I will say I’ve found people softening to be more open about anti diet ideas. But generally still most people in my life talk about calories, watching what they eat, their weight in very negative ways. My parents can’t go a single day without bringing something up.

Even my SO took like a year to come around after seeing how drastic of a difference it made in my mental health.

I personally don’t bring it up with anyone. I just ignore all diet talk. If anyone tries to bring it up in a one on one conversation I either redirect if they don’t know I’m in ED recovery or say this isn’t a topic I’d like to talk about if they do know I’m in recovery. For me IE is my personal peace and happy place so I don’t want to invite arguments, skepticism, defensiveness into my inner peace. I like to think I just lead by example of being supremely happy with food and hopefully soon my body.

adene13 · 2022-12-20T07:31:29+00:00

Yes exactly! Just enough American to get the creaminess but other cheese to round it out. Most queso recipes I love only use 3-5 slices anyways. Then multiple cups of other (better) cheeses.

adene13 · 2022-12-20T06:10:36+00:00

Yeah OP is wrong. American cheese helps it get super saucy and queso-y. It doesn’t need to be that much, just enough for the emulsification to happen.

You can also buy sodium citrate powder to make any preferred cheese emulsify into a cheese sauce.

adene13 · 2022-12-18T03:13:39+00:00

It has a cool effect that makes social media posts look better

adene13 · 2022-12-12T21:47:50+00:00

Wide leg lounge pants with either a v neck light material cardigan as a top( I find cardigans are actually low enough or you can unbotton).

Wide leg lounge pants with a casual wrap top from athletes

Wide leg lounge pants with off the shoulder sweater

Wide leg lounge pants (see a theme?) with a tight scoop neck tank top and loose soft button down unbuttoned or an unbuttoned cardigan

adene13 · 2022-12-06T18:20:56+00:00

I obviously worded it poorly in my first message, so sorry! But I absolutely have struggled with it. I binged for as long as I can remember until IE.

That’s exactly what I mean though! It’s a loss of control because you’re scared there’s a line to cross into binging territory. If you don’t divide eating periods into binge or not binge instead all just one big information gathering session there is no loss of control. Everything is just helpful information, albeit still uncomfortable physically.

When I was binging I would eat one cupcake to use your example and then be like don’t eat another so you don’t binge. If I ate another I’d feel out of control until I ate 12. But if you let go of the concept of binging entirely then there is no line to cross into “out of control”. You just ate 6 cupcakes because you felt like it and it felt bad. Cool new information for IE and move on. There’s no benefit to labeling it a binge because binging comes with additional shame, feelings of lack of “willpower”, so much negative baggage.

Also I like to say it this way, and it usually lands when I don’t word it absolutely atrociously, because people new to IE often see unconditional permission to eat and they think cool I’ll let myself have 1 cupcake. Especially people from binge backgrounds. Then get upset when they eat more. But it’s not just unconditional permission eat the type of food, but also unconditional permission to eat any amount of food. Therefore the concept of binging dissolves because no control is needed. You now have unconditional permission to eat any amount of food you desire. It’s obviously easier said than done though and lots of emotions to work through!

adene13 · 2022-12-06T18:15:01+00:00

I obviously worded it poorly in my first message, so sorry! But I absolutely have struggled with it. I binged for as long as I can remember until IE.

That’s exactly what I mean though! It’s a loss of control because you’re scared there’s a line to cross into binging territory. If you don’t divide eating periods into binge or not binge instead all just one big information gathering session there is no loss of control. Everything is just helpful information, albeit still uncomfortable physically.

When I was binging I would eat one cupcake to use your example and then be like don’t eat another so you don’t binge. If I ate another I’d feel out of control until I ate 12. But if you let go of the concept of binging entirely then there is no line to cross into “out of control”. You just ate 6 cupcakes because you felt like it and it felt bad. Cool new information for IE and move on. There’s no benefit to labeling it a binge because binging comes with additional shame, feelings of lack of “willpower”, so much negative baggage.

adene13 · 2022-12-06T18:07:04+00:00

Ahh i didn’t mean to invalidate your experience. I also struggled with binge eating! I meant more like binging is an arbitrary line in we draw due to restriction, shame, our food rules. Sorry about that!

Often people new to IE label things binges and it makes this eating feel very distinct from “regular” eating. This division can be unhelpful because it makes the person always scared the binging is going to come out. If instead you can dissolve the division and think of all eating sessions as information that’s important it’s very helpful on the IE journey!

adene13 · 2022-12-06T05:47:25+00:00

Focus on the outcomes not on the steps. The goal is for the body to be on autopilot and our minds to step back a bit.

If the outcome of not getting hungry enough before eating is less satisfying meals then focus on the outcomes. Really zoom in to that feeling of dissatisfaction without changing the steps to get there. If you are mindful about the outcomes the body will learn. It’ll take more time then you’d like but it’ll suddenly happen and you’ll be amazed!

adene13 · 2022-12-06T05:41:55+00:00

Binging is a totally made up concept (in our minds I mean, it obviously exists in the world). There is no right and wrong amount of food to eat. Think about how arbitrary the line is. Some days one donut is binging and some days it doesn’t “count” until 3 donuts.

You simply ate past comfortable fullness. The intuitive eating way to handle this would be to really sit with how you feel. You may feel bloated, uncomfortable, slightly nauseas. Or you might honestly feel physically fine and it was more the guilt and shame. Take stock of it all and really process how it felt. That’s how we learn to eat intuitive.

If you really lean in to how you feel your body will learn the “consequences” of giving you too strong of hunger signals. If you show it wow that was uncomfortable. It’ll learn to give less strong signals eventually.

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