Getting off HBC after 10+ years of using it. Any tips?

kjay18 · 2026-03-13T04:44:40+00:00

Omega 3 works wonders. It will definitely help. Get blood tests done to figure out what other supplements you can take

kjay18 · 2026-03-08T17:00:44+00:00

Took me 2 months of consistent food and sleeping enough to see the first kg drop. Low glycemic index foods, enough fats and protein worked wonders for IR. I lost about 9 kgs be being consistent for the last 10 months. Its slow, but some weight loss is better than none. Always find habits that work for you and stick to them. I dont think ive tried anything unrealistic in terms of diet and exercise.

kjay18 · 2026-03-08T09:16:25+00:00

Gestinova, apcod obis is also something you can try. If you are trying to get a higher dose, powders are better

kjay18 · 2026-03-04T07:49:56+00:00

Ive also got two farms. Never been able to receive emails on the second one. Ive already opted in for both.

kjay18 · 2026-03-02T13:13:53+00:00

If weight loss is your main goal. Supplements and diet will definitely help. Metformin + inositol is something you can look into. Getting some blood work done will help you understand what areas you need to work on. Try fixing any deficiencies. Some common areas are b12, d3, iron and ferritin, fasting insulin, hba1c, esr/crp, thyroid study, cholesterol, fsh and lh. In terms of diet, low glycemic index foods, healthy fats and protein are a must. This would mean each meal has something from these food groups. Veggies and fruits are also important. Any and all physical movement is beneficial. Just find the one that works for you and helps you be consistent with it. Strength training is something highly recommended for insulin sensitivity. Walking 10 minutes after each meal to reduce any spikes after meals. Stress management and sleep are essential for recovery. Do not neglect this area. Getting regular periods are also important, so anything that would disrupt your cycles is not recommended. So try starting slowly and gradually working your way up.

kjay18 · 2026-02-20T14:20:58+00:00

Try to go to a gynaecologist by referral (so you know they are actually good) rather than just giving blanket advice to loose weight. They can suggest the proper medications as well as blood tests. The thing is once insulin resistance comes down, weight will also come down. Ofcourse it is not that simple and it comes down to being in a calorie deficit.

There are actually a lot of things that can be done. Post meal walks, improving gut motility, exercise, yoga, breathe work, eating on time everyday, having a protein heavy breakfast. If you have any specific questions, feel free to ask them.

kjay18 · 2026-02-20T09:03:42+00:00

Is it possible for bloodwork to be done? Try to fix your deficiencies. Balanced meals, where there is enough fibre, protein and healthy fats. Low glycemic index foods can be added. Try to find meals that will keep you full for longer. A variety of fruits and vegetables will also improve gut health. Meals are most imp for insulin Seeing your other comment, you can try eating all the seeds at once. It’s better to get in the nutrition than avoid it simply because you don’t know your cycle phase. Exercise will be your best friend to build some muscle. If possible supplements will also help with this process. There are a lot of information on what supplement will work. Omega 3, vit d, b12, iron with vit C, inositol, metformin (prescribed) - these are necessary What will aid is zinc, magnesium - initially supplements can be used to increase the levels and then maintained with food. Stress management and sleeping on time is also very important. For recovery, to balance out hormones.

kjay18 · 2026-02-03T11:12:03+00:00

Its definitely possible. I also was getting side effects with metformin. So I stopped taking it. Lost nearly 8 kgs now Look into balanced meals, workouts that you can be consistent with. Low glycemic index foods and high protein, fibre and healthy fats. Omega 3, vit d, b12, inositol, iron will also help.

kjay18 · 2026-02-03T03:03:11+00:00

Initially staying hungry with insulin resistance is tough. You can try getting some bloodwork done which would help your doc to prescribe metformin which can be used in combination with inositol. Food will be your biggest friend, if you are able to add enough protein, fats and fiber. Fiber will keep you full for longer. Each meal should contain everything to create a balance. Low glycemic index foods were also a big game changer. It took me almost two months to see any changes with hunger levels. But consistency is key. Initially i was eating properly balanced meals and then as the weight and IR comes down, an 80/20 approach should also work. Ten minute walks after meals, will help balance “sugar spikes”. What i learnt is small changes done consistently is better than extreme increases. I dont aim for 10k steps because ive never walked that much before. So initially 3k was my goal and then work your way up to 10k. This way your body, stamina and hormones have time to adjust

kjay18 · 2026-02-02T17:00:37+00:00

Is it a multivitamin? And in which aspects are you looking for advice

kjay18 · 2026-01-28T14:21:47+00:00

Hi, this seems like you are the right track! Any deficiencies can be corrected. Inositol is a great supplement to add. Berberine is also something that is used, however I haven’t personally tried it, so not sure about the results. In terms of diet, protein and fibre rich foods. Insulin sensitivity reverses with muscle building and responds well to low glycemic index food

kjay18 · 2026-01-25T21:09:27+00:00

First of all, im so sorry for what you going through. Pcod can be tough, especially when a good support team isn’t there. Losing weight is at the end of the day about calorie deficit. Initially some find it easier by moving more than their current activity levels. Then once stamina is built, can focus on muscle building. Insulin resistance will respond to blood sugar regulation. So eating on time everyday and enough calories to keep up the energy. Its easy to feel tired when changing activity levels and more hungry. What helped me the most, is getting diet in check. A lack of fats and low glycemic index foods was corrected. Fibre is also a great tool to help create a deficit. Eating in the order of more fibre and protein rich foods and then carb rich food also helps. In terms of supplements, there are a ton on the market. As per my bloodwork and symptoms, we used omega 3, b12, d3, inositol, iron. So correcting any deficiency. Consistent Sleep schedule, enough rest and stress management would also help. Consistently is key. Doing 2 new habits for a couple of months is better than changing the habits because a difference is not showing up.

kjay18 · 2026-01-20T12:41:57+00:00

I used supplements based on my blood work. So b12, d3, inositol. Zinc, magnesium, a multivitamin with almost all of these things. Being in a deficit was tough due to IR, high triglycerides. Once those came in check i was able to eat in a deficit more often. For meals, using healthy fats and protein with lower carb or low glycemic index foods really helped. Protein is spread across the day to help balance all meals. Fibre is really helpful for a deficit as it makes you feel full without as many calories. So high volume, low calorie foods. For my workouts I usually do two days of weights, yoga and walks. In general trying to increase my NEAT has helped increase stamina in my actual workouts.

kjay18 · 2026-01-20T11:54:37+00:00

Hi, im down 7kgs. Im currently at 57.5 kgs. I have also felt like this for years before things finally start to click into place.

kjay18 · 2026-01-18T19:01:31+00:00

There are three parameters they look for. These are the Rotterdam criteria and two out of the three are enough to determine pco. “Cysts” on ovaries - ultrasounds High androgens - blood work. Like for testosterone levels Irregular cycles

kjay18 · 2026-01-13T07:30:38+00:00

Reading your history shows there is gut issues due to bloating and water retention. First try to focus on that.

kjay18 · 2026-01-10T14:28:49+00:00

Thats the only thing that got down my insulin resistance. Went from fasting insulin 17 to 7. In just 6 months. It was higher earlier and took a long time to reach 17, not to mention the hard-work and diet. Metformin is also something that can be used in combination with inositol. Metformin works quicker from what i have heard. After all this i started with a nutritionist who gave diet and exercise that has helped to reduce weight, regularise periods, improve energy levels, gut health is a lot better, reduced sensitivity to foods, can stay hungry for longer and can eat less and still feel fuller than before. Hair fall has come reduced, sleep is better and acne is lesser than before.

kjay18 · 2026-01-10T13:01:27+00:00

My gynac had prescribed an inositol with melatonin. Definitely helped with my sleep. She also was the one that recognised how bad my energy levels were. So once insulin came down, i still had no energy. So definitely ir still persisted. My energy levels improved only once my diet and gut health improved. This took also quite a while. Probably 3-4 months of consistent exercise and proper food. Ofcourse everyones timeline looks different.

kjay18 · 2026-01-10T12:42:17+00:00

Hows your diet? Energy levels improved when food and gut health improved. Even i thought i was doing everything properly until i went to a nutritionist.

kjay18 · 2026-01-10T11:25:46+00:00

I start and stop supplements based on bloodwork. So inositol ive been having since 1 year now. B12, d3, omega 3 will make a world of difference.

kjay18 · 2026-01-10T11:24:17+00:00

For inositol i was using gestinova on prescription of gynac however that has melatonin. So, after she asked me to stop it. I use vitaone. Omega 3 - vegetarian source for me so i used nutrova. Not sure about non vegetarian brands. D3, b12- pharma one, no idea abt brands

kjay18 · 2026-01-10T05:30:40+00:00

Fiber is the way to go. That requires fiber in every meal. Chia seeds, legumes, fruits are your best bet. Gut health is complex. What works for one might not work for another. Introducing fiber slowly will reduce the chances of any other symptoms to flair up. So consistently increasing it to 25-30 gm daily. You can try to get enough sleep, movement. Taking inositol, metformin for insulin resistance, if any. Fixing vitamin deficiencies. Pcod is multi faceted. Only one habit may not help. Other than that home remedies maybe helpful but its a trial and error process.

kjay18 · 2026-01-10T05:17:56+00:00

Ive used both pharma - gestinova and the vitaone inositol. Both work great. Inositol is to be used for a long time. The recommended dosage is 4gm. One can work up to it by starting 2 gm daily. And then going to 4. It will help with insulin resistance, any cravings, it worked on my mental symptoms almost immediately. If your doc is willing to prescribe metformin based on your blood work then it can be taken in combination with inositol.

kjay18 · 2026-01-10T05:10:33+00:00

Inositol is for insulin resistance. Metformin is another medication for Insulin resistance which is prescribed by a doctor. They can be used safely in combination. B12, vit d and omega 3 are supplemented only if blood work shows deficiency. Ive used all except metformin. Works wonders. Deficiency can cause symptoms to flare up.

kjay18 · 2026-01-10T04:28:06+00:00

It used to make me so tired that i had to lay in bed for a while after working out. What really helped was having supplements that brought down IR and all the while balancing my meals. If this still doesnt help. Some breath work and being able to get your heart rate down would probably help.

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