If you’re navigating PCOS (Polycystic Ovary Syndrome), you know the challenges it brings: hormone imbalances, irregular cycles, and frustrating symptoms that affect your daily life. Over the years, I’ve tried countless avenues of support, and I’m here to share one supplement that’s been a game-changer for me: inositol.

In this post, I’ll dive into my PCOS journey, why inositol is a vital part of my routine, and why I love Eu Natural’s Regulate Max.

Myo-Inositol for PCOS: The Benefits

Beyond healthy glucose metabolism, research has shown that supplementation with myo-inositol and d-chiro-inositol may help:

• Support healthy levels of androgens
• May improve ovulation
• Support your mental health
• Increase fertility and support healthy ovulation
• Improve your metabolic health
• Promote clear and healthy skin

Favorite Ways to Use Regulate Max Inositol Powder

One of the reasons I love Regulate Max is its versatility. Here are my favorite ways to incorporate it into my day:

• Smoothies – Blend it into your morning smoothie for a nutritious boost. I love it in this chocolate pb smoothie and high-fiber raspberry blueberry smoothie.
• Coffee – Mix it into your coffee for a seamless addition to your routine.
• Matcha – Blend it into your matcha collagen latte.
• Electrolytes – Add it to an electrolyte drink post-workout.
• Greens – Pair it with your daily greens powder for a nutrient-packed combo.
• Tea – Stir it into herbal tea for a calming, hormone-friendly evening drink. Bonus points for nighttime spearmint tea!
• Adrenal Cocktails – Combine it with orange juice, coconut water, and salt for a refreshing adrenal support drink.

The post Inositol and PCOS: Why It’s Part of My Supplement Routine appeared first on What Molly Made.

An anti inflammatory diet is a way of eating that helps reduce chronic inflammation in your body. By following an anti inflammatory diet meal plan and making anti inflammatory recipes, you can reduce symptoms and hopefully heal auto-immune diseases, regulate your cycles, reduce anxiety, bloat and so much more.

Sources: all of this information has been pulled from Women Code, The Period Repair Manual, my functional medical provider, and my health coach (James Fryer).

Why I eat an anti inflammatory diet

I call this my anti inflammatory diet because that’s the most simple term. However, it’s so much more than a diet for me. It’s a way of living, it’s medicine, it’s a way to heal your body and feel your best.  This way of eating is helping me reverse my PCOS symptoms, leaky gut, IBS, acne and anxiety.  On top of eating anti inflammatory foods, I’ve also been eating MORE healthy, real food. The more nutrient-rich food we eat, the more nutrients our bodies absorb!

As a result, my work and relationships have thrived and I feel like I’m finally walking in my purpose. 

I want to note, it’s not black and white like most “diets.” This is just simply the way I like to eat and principles I follow to feel my best.  I don’t feel guilty if I don’t follow “rules”. 

I eat this way because it makes me feel my best and heals my body.  When you think about it this way, it makes eating this “diet” so much easier. It stops becoming a way to look better and starts becoming a way to feel better.  I make food decisions that serve my body, not my body image.

What is chronic inflammation?

You’ve probably heard this term before but you may not understand how inflammation is related to food and the way you feel day-to-day. 

When you think of inflammation, you probably think of the pain and redness that occurs in your skin because of a rash. It’s your body’s immune response to protect itself from something harmful. Acute inflammation (virus, cold etc.) is great at protecting our bodies, but chronic inflammation in the body is not so great.

Chronic inflammation means our bodies are constantly inflamed inside and essentially attacking ourselves from the inside out. Depending on your body, it can show up in a host of different ways including digestive issues, rheumatoid arthritis, asthma, allergies, period problems and more.

How chronic inflammation affects hormones

Chronic inflammation is about more than pain and redness. It’s also about whole-body communication. And is why inflammation can really mess up our cycles as women. Every different part of the body needs to talk to each other, and our hormones are a big part of that communication. Hormones are messengers for period health.

According to The Period Repair Manual, our immune system also has messengers. When chronic inflammation is present in the body, the immune system messengers insert themselves in the “conversation” with our hormone messengers, resulting in “hormonal miscommunication.” This miscommunication can show up in many different ways, depending on your body, genetics and other lifestyle factors.

For me, it’s irregular periods, acne, anxiety and PCOS. It’s why eating anti-inflammatory is the first and most important change I made to reverse my symptoms naturally.

Symptoms of chronic inflammation

I always recommend talking to your doctor first, but there are some tell tale signs that should be a red flag.

• digestive issues (leaky guy, bloating, gas, IBS, constipation)
• headaches
• irregular cycles
• acne and skin problems (like psoriasis)
• mood disorders (anxiety, depression)
• trouble sleeping
• trouble losing weight and more

You can also do blood work to test for the presence of inflammation in your body. Your CRP and GGP numbers are markers for inflammation. You can read my blood work results here.

Why reducing inflammation is important

Reducing chronic inflammation in your body is so important because it’s not meant to be there. When it’s present your body may not be functioning to its full potential and you may not feel your best. By reducing inflammation, you can reduce or help inflammatory-caused issues like those above.

Above all, when you’re free of inflammation you feel your best. When you feel your best, you live in your purpose and your cup is overflowing to help others. And that just creates a ripple effect!

What is the easiest anti-inflammatory diet?

I like to focus more on what I should be adding to my diet, rather than restricting. When I focus on what I should be eating, the inflammatory foods just aren’t present. Here are some of the foods that are great for fighting inflammation.

• Vegetables: Veggies provide important nutrients such as Vitamin C, folate and magnesium. They feed your good gut bacteria and contain phytonutrients (plant chemicals) fight inflammation.
• Fruits: Fiber and antioxidant-rich fruits are great for inflammation. Try to get a variety of colors of fruits and veggies like apples, blueberries, pomegranates and bananas.
• Whole grains: Focus on eating gluten free whole grains like quinoa, rice, amaranth and GF oats.
• Healthy fats: Fats containing Omega-3 can be found in foods like salmon, avocado, coconut oil and seeds.
• Spices: Spices are not only good for fighting inflammation, but they also make our food taste better! Some great spices include turmeric, cinnamon, ginger and garlic.
• Fermented foods: They’re full of probiotics and help heal our guts. My favorite fermented foods are kombucha, sauerkraut, apple cider vinegar.
• Bone broth: It’s rich in amino acids and minerals. On top of fightin inflammation, it’s also great for your gut and boosts immunity. My favorite bone broth is Kettle and Fire or Vital Proteins Bone Broth Powder.
• Beans and legumes: On top of being anti inflammatory, they’re also full of fiber, protein and magnesium.

What are the 5 worst foods for inflammation?

1. Sugar causes tissues damage and insulin resistance because it generates inflammation in the liver that impairs insulin sensitivity. And too much insulin can impair ovulation (for all my ladies!).
2. Alcohol is usually consumed by mixing it with sugar beverages. Alcohol also shrinks the hippocampus, impairs the healthy clearance of estrogen, causes insulin resistance, damages gut bacteria, prevents nutrient absorption, impairs detoxification and depletes an anti inflammatory molecule called glutathione.
3. Gluten affects all people differently, but research has found that gluten (and wheat) have an inflammatory response in 6 out of 10 women.
4. Dairy is the second most common food sensitivity next to gluten.  The inflammatory part of dairy is a protein called A1 casein and is inflammatory because it stimulates your immune system to create those inflammatory messengers.
5. Vegetable oils contain Omega-6 and in large amounts, it can promote inflammation. It’s in direct opposition with omega-3, which is anti-inflammatory. Great oils to cook with instead include olive oil, avocado oil and coconut oil.

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Food Sensitivity Tests for YOUR body:

We know gluten and dairy are the most common food sensitivities, but you can also have food sensitivities specific to your body.  It’s important to know how your body specifically reacts to foods because we’re each unique. A food sensitivity occurs when a food upsets your gut bacteria and inflames your gut lining, causing your immune system to make those inflammatory messengers.

I took an EverlyWell food sensitivity test back in January and found three major foods were extremely inflammatory for my body: almonds, eggs and egg whites. I removed those three foods from my diet (90% of the time) and found my anxiety decreased, acne was reduced, gut and IBS nearly healed and much more.

There are two great things about knowing what food sensitivities you have. The first is that knowledge is power. Once you know, you can simply eliminate or reduce that food to decrease inflammation. The second is that you can reverse food sensitivities once you know what they are??

To reverse food sensitivities: Get a test done, avoid highly sensitive foods, rebuild your gut flora through a probiotic supplement and fermented foods and eat gut-healing supplements like bone broth and glutamine.

After doing all of the above for 10 months I took another food sensitivity test and was SO EXCITED to see that all three of my high sensitivities were lowered.

Note: I was given another food sensitivity test by EverlyWell for this post. It is not sponsored and all opinions are my own.

My 80-20 rule when it comes to an anti inflammatory diet:

I follow this rule when it comes to eating anti inflammatory: eat anti inflammatory 80% of the time and indulge a little the other 20%. 

I don’t go out of my way to indulge a certain percentage of the time, especially if I’m craving healthy food (it happens!), but I also don’t beat myself up for enjoying a glass of wine or if there’s croutons on my salad.

I’ll admit I started by going all in on the anti-inflammatory diet for a month straight to see how I fel and it felt amazing! My body needed it. I slowly started introducing foods back into my diet and found what my body does and doesn’t like.

But now I know this and I also know that black and white rules and extreme restriction don’t work either. Giving up guilt is huge. Black and white rules focus on reducing things in our diet when in reality we should be focusing on all the foods we should add.

So the moral of my story is this: give yourself some grace, enjoy life and choose foods that serve you

How to eat an anti inflammatory diet during the holidays:

Because of my anti inflammatory lifestyle, going to gatherings, especially holidays can be tricky. Obviously it’s okay to indulge on the holidays (without guilt!), but if you’re hoping to stick to anti inflammatory foods, or have to because a severe intolerance (like celiac!), then it’s great to have options that meet your needs.

I’m a food blogger first and foremost so my food needs to taste GOOD! That’s why I created all of these yummy recipes that are anti inflammatory!

Anti inflammatory diet recipes for the holidays:

• GF and vegan green bean casserole
• Gluten free stuffing
• Gluten free cornbread stuffing
• Autumn pear salad
• Dairy free mashed potatoes
• Chocolate paleo pecan pie
• Vegan pumpkin cheesecake

Takeaways for an anti inflammatory diet

I know that was a lot, so I wanted to share a list of the most important take aways:

• Eating an anti inflammatory diet is more than just a “diet”, it’s a means of feeling better and living your best life.
• Chronic inflammation can result in chronic issues like period problems, headaches, mood disorders, auto-immune diseases and more.
• When chronic inflammation is present in the body, the immune system messengers insert themselves in the “conversation” with our hormone messengers, resulting in “hormonal miscommunication.”
• The foods that generally reduce inflammation (unless they are on your food sensitivity test) are: vegetables, fruits, whole grains, healthy fats, spices, fermented foods, bone broth, beans and legumes.
• the foods that can cause inflammation are sugar, alcohol, gluten, dairy and vegetable oils.
• Everyone’s body is different and that means certain foods can be inflammatory for you. Take the EverlyWell food sensitivity test to know how your body reacts to food.
• Focus on eliminating inflammatory foods and focus on healing your gut through probiotics and supplements.
• Follow the 90-10 rule to find balance and remove black and white rules.

The post Simple Anti Inflammatory Diet appeared first on What Molly Made.

I’m sharing an in depth look at my PCOS labs and a comparison of when I was first diagnosed vs postpartum. Three years and one baby later, let’s see what my labs are saying!

Source: I want to note I am not a doctor, this is a combination of my personal blood work/experience, as well as information shared from my functional CNP, as well as what I’ve learned from Dr. Jolene Brighten and Dr. Lara Briden.

If you’re new here, I’ve been sharing my PCOS journey for a few years now! I shared when I was first diagnosed with PCOS, my anti-inflammatory diet, my initial pcos blood work, all of my pcos supplements, how we conceived on the first try and more!

What is PCOS?

At the root, PCOS is a metabolic issue. Inflammation and blood sugar dysregulation manifests in hormonal problems. Those hormonal issues include weight gain, acne, infertility, irregular periods and hair loss, among many more.

The name, Polycystic Ovarian Syndrome, is misleading because it doesn’t mean you have cysts on your ovaries (see diagnostics below for more info).

According to Dr. Jolene Brighten, “Symptoms of PCOS are the result of insulin and inflammation messing with your cells. The insulin resistance is what drives increased weight gain and the ovaries to produce testosterone. The excess testosterone leads to acne, hair loss, hair growth on the face and abdomen, along with irregular cycles and infertility.”

PCOS FAQs

PCOS labs to order

After you’ve been diagnosed with PCOS, it is CRITICAL to get blood work done so you know exactly what’s going on in your body. PCOS is a spectrum. There are different types of PCOS and you can fall anywhere on the spectrum, so knowing your labs will help you understand and treat your PCOS.

Here is a list of labs my functional CNP, Julie Grafmeyer ordered for me:

• DHEA
• Sex hormones: FSH, estradiol, progesterone, total testosterone
• FULL thyroid panel: TSH, T4, T3, Reverse T3
• Metabolic: Fasting glucose, fasting insulin, Hemoglobin A1c
• Lipid panel: Total cholesterol, LDL, HDL, Triglycerides
• Inflammatory panel: CRP, GGT
• Vitamins: Vitamin D, B12, Ferritin

Prefer to watch instead of read? Watch this video!

2020 Postpartum PCOS Labs (compared to 2018)

DHEA:

What is it? This is a reflection of your adrenal health.
DHEA: 215.9 (2018), 181 (2020)
Reference Range: 84.8-378

How to improve and maintain adrenal health: Take magnesium (I take Pure Encapsulations Magnesium Glycinate), minimal caffeine, licorice tea, sleep and other “relaxing practices” like yoga, medication, acupuncture, massages etc.

Sex Hormones:

What are they? These numbers all work together at certain parts of our cycles for separate reasons. FSH helps grow the follicle, while progesterone begins to rise right after ovulation and peaks right before your period starts.
Reference range: I can’t share reference ranges because they change depending on what day you are in your cycle.

FSH: 4.3 (2018), 4.9 (2020)
LH: TBD (2018), 5.5 (2020)
Estradiol: 25.8 (2018), 26.5 (2020)
Progesterone: 8.5 (2018), TBD (2020)
Total testosterone: 22.9 (2018), 21.4 (2020)

How to improve and maintain sex hormone health: Follow an anti-inflammatory diet (order my anti-inflammatory diet cookbook!) and do things that improve overall health like sleep, gut health and stress management. A few good articles: how to increase progesterone naturally and how to balance hormones naturally.

Thyroid

What is it? Your TSH is the hormone that your brains (pituitary gland) sends to your thyroid organ that signals it to make thyroid hormone, while the T3 and T4 is the actual thyroid in your blood produced by the thyroid. When you have increased levels of TSH and low levels of Free T3 and T4 (like me), your brain keeps telling your body to make more thyroid, but your body doesn’t do it.

TSH: 5.01 (2018), 5.23 (2020)
Free T4: 1.09 (2018), 1.03 (2020)
Free T3: 2.6 (2018), 2.7 (2020)

How to improve thyroid: eat more nutrients with iodine, selenium and zinc. Also watch soy intake, especially soy protein isolate products like powders and bars. Also try to avoid sports drinks that contain bromine. They also put me on a natural thyroid supplement to help boost it. It’s actually true thyroid hormone from a pig(!!).

Metabolic

What is it? A lot of times in PCOS, these numbers are elevated because PCOS is closely tied with insulin resistance. Insulin’s job is to clear sugar from the bloodstream and insulin resistance is when the body becomes resistant to insulin and is a major contributor to diabetes.  High insulin levels lead to to an appetite that is out of control and increased weight gain, especially around the belly. That’s why balancing blood sugar is so key to women with PCOS.

Fasting glucose: 89 (2018), 94 (2020)
Fasting insulin: 5.4 (2018), 6.4 (2020)
Hemoglobin A1c: 5.1% (2018), 5.2% (2020)

How to improve: Avoid an abundance of quickly absorbed sugars and carbs and focus on eating lots of veggies, protein, healthy fats and fiber with every meal. Eating enough and often to avoid spikes and drops in blood sugar is critical. Supplements that help balance blood sugar include berberine and myoinositol.

Lipid Panel

What is it? The cholesterol found in your blood. A good lipid profile reduces risk for cardiovascular disease and stroke.

Total cholesterol: 201 (2018), 239 (2020)
Reference range: 100-199
LDL: 120 (2018), 153 (2020)
HDL: 72 (2018), 69 (2020)
Triglycerides: 47 (2018), 85 (2020)

How to improve: If you have a high lipid panel, eat a healthy diet, balance blood sugar and take at least 2000 – 4000 mg of omega-3 fats (fish oil) as part of your supplement plan.

Inflammation

What is it? CRP is the main marker for the amount of inflammation and GGT is the marker for oxidative stress in the body. Inflammation can lead to many diseases including heart, cancer, and dementia as well as arthritis, autoimmune disease, allergies and digestive disorders.

CRP: .3 (2018), <1 (2020)
GGT: 12 (2018), 8 (2020)

How to improve: Eat an anti-inflammatory diet. You should also target inflammatory culprits: avoid processed foods, exercise more, reduce stress, avoid food allergies, identify hidden chronic infections, avoid mold, reduce environmental toxins (like skincare products)

Vitamins

Vitamin D: 34.7 (2018), 30 (2020)
B12: 1196 (2018), 566 (2020)
Ferritin: 106 (2018), 54 (2020)

How to improve: take specific vitamins that help each vitamin.

Did my PCOS go away after pregnancy?

One of the things I was most curious about before measuring labs was if pregnancy helped level out my hormones. They say pregnancy can truly be a hormone reset.

For me, that wasn’t the case. My numbers were pretty much in line with what they were when I was first diagnosed except my TSH and cholesterol were worse.

What I’m focusing on to heal

• Balancing my blood sugar: eating protein, fat, greens and fiber at three meals per day and avoiding sugar.
• Eating an anti-inflammatory diet: this reduces inflammation and as a result heals PCOS and other inflammatory diseases.
• Taking my supplements: these are so important in addition to a healthy diet.
• Minimizing stress: I’m doing this through a lot of ways like getting enough sleep, going on walks, meditating and taking supplements.
• Move my body: I’m focusing on working out most days (5-6), with a focus on light cardio/HIIT and strength training.

Thanks for joining me on this crazy PCOS journey! I truly believe our pain is never wasted and I want to use my experience to help as many people as I can who are going through what I went through.

As always, please email me or message me on Instagram if you ever have any questions or comments. You can also find all of my PCOS tips here.

More posts you might like:

• PCOS Supplements
• Seed cycling for hormones and fertility
• My anti-inflammatory diet
• Types of PCOS and how to know which one you have

The post PCOS Labs: Postpartum Update appeared first on What Molly Made.

Polycystic ovarian syndrome (PCOS) isn’t a one size fits all diagnosis. There are different types of PCOS and each person can experience symptoms on a spectrum. Here we’re breaking down the different types, how to determine which one you have, and the best route for healing for each.

This is a guest post written by my functional CNP Julie Grafmeyer from CAPS Wellness Center. I’ve been working with her for years and she helped me reverse my PCOS symptoms. She’s worked with so many clients with PCOS and has a wealth of knowledge about it and I can’t wait to share this information with you!

FAQs about PCOS

How do I know if I have PCOS?

PCOS is a group of symptoms caused by an imbalance in hormones. The primary diagnostic criteria according to the Androgen Excess Society Criteria and the Rotterdam Criteria include:

• Irregular periods and/or polycystic ovaries on ultrasound 
• Signs (laboratory findings) or symptoms (such as acne or hirsutism) of high androgens
• And an absence of other causes of these symptoms.

How can I reverse PCOS naturally?

Once the diagnosis of PCOS has been determined, treatments including lifestyle modifications, supplements, and prescriptions, when necessary, help your body heal and find balance. 

In order to be successful with your treatment plan, focusing on the individual drivers or triggers for your unique PCOS is imperative. Your individual story can include more than 1 trigger, and even more than 1 hormonal disorder. 

I always recommend looking for the root cause of your symptoms. Start with the most obvious triggers, slowly peel back the layers, observe, listen, and learn from all the signals your body is sending you. 

The best resource for PCOS:

My favorite PCOS reference is The Period Repair Manual by Lara Briden, ND. Please use this amazing resource to help determine which type of PCOS you may have and possible treatment options to target your triggers.

General Labs for PCOS:

There are many different lab tests that help differentiate types of PCOS. Remember, lab tests are not required for the diagnosis of PCOS, and every person’s lab results and presentation is unique. Many people also have more than 1 trigger. You might have insulin resistance, inflammation issues, thyroid disease, and vitamin deficiencies!

Typical early screening lab work to evaluate for the diagnosis of PCOS include the following:

• FSH
• LH
• Prolactin
• Estradiol
• Total and free testosterone
• DHEA-Sulfate
• Fasting glucose and insulin
• Hemoglobin A1c
• TSH, Free T4, and Free T3
• Lipid panel
• High sensitivity CRP

Your unique presentation, symptoms, and story will often lead your provider to order even more in depth testing. All of these things come together to help determine which type of PCOS you primarily are dealing with. Check out more about Molly’s blood work here.

Here are the Types of PCOS:

Insulin Resistant PCOS

What is Insulin resistant PCOS?

Insulin resistance is the most common trigger for PCOS. High insulin instructs the ovaries to make too much testosterone, increases luteinizing hormone (which increases testosterone), and lowers proteins that are supposed to bind up free testosterone (which increases active testosterone in your body). 

One issue with insulin leads to at least three causes of high androgens. This is such a perfect example of root cause medicine. Focusing on treating the insulin. 

Red flag test results:

• Fasting glucose and fasting insulin results are above the optimal range. Ideally, your fasting glucose should be less than 90 mg/dl and your fasting insulin should be less than 6.0 uIU/ml. It is important to remember that “normal” lab reference ranges don’t always mean optimal ranges. To control PCOS symptoms, these numbers often need to be optimal, not just normal.

Treatments for Insulin resistant PCOS:

• Quitting simple sugars and minimizing carbs, even trying intermittent fasting or the ketogenic diet if it is appropriate for you, are some of the most powerful ways to lower your blood sugar and insulin. Here are some great low carb recipes. 
• Exercising and moving throughout the day allows your body to burn sugar and build muscle (which also burns sugar).
• Be sure to prioritize sleep and stress management. A lack of sleep and excess stress that isn’t managed will both lead to increased blood sugar.
• Supplements or prescriptions if necessary can be very helpful to help make you more insulin sensitive, lowering both your blood sugar and insulin.

Post-pill PCOS

What is post-pill PCOS?

Post-pill PCOS only presents after taking any form of hormonal birth control. The symptoms were not present prior to being on these medications. If you went on HBC because of symptoms and irregularities and experienced them after coming off, you may want to look into the other types of PCOS.

What does the pill do to your hormones?

These medicines suppress ovulation so that you don’t get pregnant and some women will experience an increase in androgen production temporarily after stopping birth control, which causes symptoms such as acne, hair growth on the body, or hair loss on the head. 

Hormonal contraceptives can cause or worsen insulin resistance. In some women these hormonal changes persist after stopping the contraception, causing symptoms consistent with PCOS. Beyond the Pill is a great resource to learn what HBC does to your body.

Red flag test results for Post-Pill PCOS

• Fasting glucose and fasting insulin results are well within the normal range
• Inflammation markers and symptoms are relatively normal
• High LH:FSH ratio

Treatments for post-pill PCOS

• Be patient
• Prioritize sleep, stress management
• Consider other specific supplements as directed by your healthcare provider to help lower androgens

Inflammatory PCOS

What is inflammatory PCOS?

Inflammation causes hormone imbalance by suppressing ovulation (so you don’t make progesterone) and increasing production of androgens.

Inflammation directly decreases progesterone and increases androgens, and inflammation causes higher blood sugar and insulin, which causes higher androgens and decreased progesterone production. 

Red flag test results

• Fasting glucose and fasting insulin results are within the normal range, but may not be perfect as inflammation can increase these numbers. 
• Inflammation markers, such as a high sensitivity CRP are elevated 
• And/or you have symptoms of inflammation such as joint pain, brain fog, gut issues, skin problems like acne or eczema to name a few. 

Treatments for Inflammatory PCOS:

• Minimizing sources of inflammation, especially inflammatory foods or foods you have sensitivities to, is the first step. Always start your treatment by removing the triggers, then add supportive tools such as turmeric or omega 3 fatty acids to help your body heal and recover. 
• Focus on optimizing gut health. Gut imbalances such as bacterial overgrowth, yeast overgrowth, chronic parasites, low digestive enzymes, and leaky gut are common sources of inflammation. 

Adrenal PCOS

What is adrenal PCOS?

This type may display similar symptoms to insulin resistant, inflammatory, and post-pill PCOS, but you do not have insulin resistance or inflammation issues, and your symptoms are unrelated to hormonal birth control. The adrenal organs are responsible for controlling the stress response. When the stress response is not balanced, hormones are not balanced.

Red flag test results

• All testing is essentially normal, other than DHEA-S which is the androgen produced in the adrenal glands. 

Treatments

• Prioritizing stress management by focusing on meditation, mindfulness, guided imagery or other stress management practices daily
• Prioritizing sleep
• Minimizing causes of stress including environmental toxins, over exercise, emotional triggers
• Supplements can be very helpful to help support the adrenal system and sleep

Other causes of PCOS

There are women who meet the diagnostic criteria for PCOS, but don’t have insulin resistance, inflammation or adrenal issues, and have not been affected by hormonal contraception. There is still a trigger for the symptoms, but it falls into this “other” category. 

Vitamin deficiencies, food intolerances, thyroid disease, and malnutrition are a few examples of causes. There are also women whose trigger is never found, but the treatments, especially lifestyle modifications are still very powerful at controlling symptoms. 

You are not alone.

Please remember, PCOS is a common hormonal disorder. You are not alone. The most powerful recommended treatments for all types of PCOS are lifestyle modifications. As you search for your trigger, start by working down this list, and as you go, listen and learn. You know you better than anyone else ever will. Use your intuition to guide your treatments, and seek medical advice along the way.

This flow chart was created by Dr. Lara Briden. She has a blog post about the types of PCOS as well and created this great graphic to explain how to narrow down which type you have.

General PCOS treatments that will help with any type of PCOS

1. Minimizing processed and refined simple sugars.
2. Minimizing inflammatory foods such as gluten and dairy. Learn more about an anti-inflammatory diet here.
3. Optimizing your gut health to keep toxins out of your body, clear your old hormones, and keep inflammation low.
4. Exercising regularly to burn sugar, build muscle, manage stress, and optimize sleep.
5. Prioritizing a consistent daily stress management practice such as meditation, mindfulness, guided imagery, or any version of self-care that speaks to you.
6. Sleep is a non-negotiable.

Here’s to happy hormones!

More of Molly’s posts about PCOS:

• Why I quit hormonal birth control
• Clean (non-toxic) makeup routine
• How to find a doctor that will help heal the root cause of your PCOS
• Getting pregnant with PCOS
• The Best PCOS Resources
• Seed Cycling for Hormones
• PCOS Supplements
• My anti-inflammatory diet
• Blood work for PCOS

The post Types of PCOS | How to Know Which One You Have appeared first on What Molly Made.

Research by by Molly Thompson, PCOS thriver, recipe developer, and mom of 3. Reviewed by functional medical provider.

What the Research Says—Symptom by Symptom

• Cycle regulation: Combined oral contraceptives (COCs) suppress the LH surge and create a predictable 28-day withdrawal bleed—effective symptom control but no spontaneous ovulation. Source: e-enm.org
• Androgen-driven acne & hirsutism: Estrogen raises SHBG; one RCT on EE 30 µg + drospirenone cut free testosterone by ≈ 50 % in 12 weeks, improving acne and excess hair. Source: pmc.ncbi.nlm.nih.gov
• Ovarian cysts / pelvic pain: Lack of ovulation and steady progestin keep most functional cysts from forming, easing pain in many users.Source: e-enm.org
• Insulin resistance & weight: Multiple reviews show little to no change in HOMA-IR or weight after 6 months on COCs—so metabolic root causes persist. Source: pmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov
• Inflammation markers: Data are mixed; some progestins may slightly raise CRP, while drospirenone appears neutral. (Narrative review) Source: e-enm.org

Alternatives to Birth Control for PCOS (Evidence-Based)

• Myo- & D-Chiro Inositol (40 : 1 blend): Restores ovulation and lowers insulin in many trials—typical dose 2 g : 50 mg, twice daily. pmc.ncbi.nlm.nih.gov
• Omega-3 EPA/DHA: 1–2 g/day can reduce triglycerides and inflammatory markers in PCOS. pmc.ncbi.nlm.nih.gov
• Strength or HIIT training: 3 sessions per week improves insulin sensitivity and may lower androgens better than moderate cardio. pubmed.ncbi.nlm.nih.gov
• Metformin (Rx): Targets insulin resistance directly; often paired with inositols or lifestyle change for additive benefit (discuss dose with your doctor). e-enm.org
• Stress & sleep hygiene: 7+ hours of sleep and daily mindfulness reduce cortisol spikes that can worsen androgen excess—low-tech but powerful.
• Spearmint tea / Spironolactone: Two cups of spearmint tea daily or 50–100 mg spironolactone (by prescription) help block excess androgens. e-enm.org

Here is a great article about birth control side affects from Dr. Brighten. If you choose to use HBC and are experiencing side affects she has awesome options to help minimize them too!

FAQs

I also want to note, if you are on birth control right now, please don’t worry, feel guilty or stressed. I recommend you read up on the impacts and make the best decision for you.

More PCOS Articles You Might Like

The post Does Birth Control Help PCOS? Here’s What It Can — And Can’t — Do appeared first on What Molly Made.

My simple, everyday clean makeup routine is non-toxic and hormone friendly. If you’re looking to clean up your skincare and makeup, this simple routine will help you choose some of your favorite products.

Makeup is a very personal thing and everyone will have different products they love, but I wanted to share what I absolutely love and my routine right now.

What is clean beauty?

The term “clean beauty” is subjective. What may be clean according to my standards may not be clean to you. Generally, clean makeup is free from a lot of the 1300 chemicals that are banned in a lot of Europe, but not in the US. Learn even more about clean beauty here. I shared a full post on chemical specifics.

Why I choose clean beauty:

I was diagnosed with PCOS and started a journey to reversing my symptoms naturally through lifestyle changes. Among those are my anti-inflammatory diet, my supplements, my skincare routine and my makeup routine. I’ve shared so much about my journey I wanted to share my everyday makeup that fits into my PCOS lifestyle.

How toxic ingredients affect hormones:

According to Dr. Brighten, “Endocrine Disrupting Chemicals (EDCs) mimic your natural hormones, but give you none of the same benefits. They affect things like your adrenals and thyroid, estrogen and progesterone. This can lead to an overall imbalance in your hormones.”

My Non-Toxic Makeup Routine:

• Tula Face Blurring Primer
• Kosas Tinted Face Oil
• Bio Correct Concealer
• Ilia Setting Powder
• Tarte Sea Cream Bronzer
• Kosas Cream Highlighter/Blush Duo
• Beauty Counter Liquid Eyeliner
• Beauty Counter Eyeshadow Palette
• Tarte Color Splash Lipstick

What my clean beauty routine:

More PCOS Posts:

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Learn how to find a PCOS doctor who cares about healing the root cause of your hormonal imbalance. If you want help reversing PCOS symptoms naturally, a functional doctor or naturopathic doctor are great options to get personalized care through lifestyle adjustments and supplements.

I’ve heard so many times that women feel frustrated with the healthcare they’ve received and it makes me so sad. Lack of willingness to run tests and immediate prescriptions of metformin and birth control are the main points of tension I hear from ladies.

How I found my functional CNP:

When I was diagnosed with PCOS I was so overwhelmed, then I met Julie Grafmeyer, CNP, and she was critical in helping me reverse my symptoms and even conceive our daughter on the first try.

Through a mutual friend, I ended up getting connected with Julie Graffmeyer CNP with CAPS Wellness Center. Prior to going into the office I filled out a questionnaire, and based on my answers, she requested labs. I did them and when we met for our first appointment we talked for 2 HOURS and she had a personalized plan based on my results. 

I finally felt seen and understood. I had a healthcare professional advocating on my behalf and the labs showed I wasn’t crazy. Here is more about the labs I had done and my results. 

If you want to learn a bit more about PCOS from my doctor, watch this IGTV!

They’re pricey, but worth it!

My best advice is finding someone who is going to be that person for you. They’re pricey but worth every single penny to really know what’s going on with you. A doctor like this will take the time to sit with you, understand your labs, and create a clear plan for healing the ROOT CAUSE of your issue, rather than treating the symptoms. 

PCOS is a spectrum and not a one size fits all diagnosis. There are even different types of PCOS and the type you have will dictate your treatment plan. Knowing your blood work helps customize a plan for healing. It helps you choose the very best supplements for you.

In the long run it saved me money by dealing with the issue once and not needing ongoign treatment or specialty drugs. I highly recommend at least looking into it!

How to find a functional doctor or CNP:

• Google ‘functional medicine’ + your city (i.e. functional medicine Columbus).
• Read reviews (look for doctors that specialize in hormones if possible)
• Call and get pricing.

A special resource just for you!

I’ve asked women all over the country to share their functional or naturopathic doctors with me. My goal is to continue to fill in this list until there’s a doctor recommendation for every state in the US (and hopefully each country one day).

PS: If you’re reading this and have a doctor to you love, shoot me an email (molly@whatmollymade.com) so I can add them to this list.

My hope is that wherever you are on your PCOS journey that you feel seen, heard and supported. I know how isolating and lonely it can feel. Know you aren’t alone!

If you don’t have access to a doctor right now, please sign up for my free email course where I share everything I’ve learned. (Note: I’m not a doctor, this is just my story!).

Don’t forget to follow me on Instagram and tag me with @what_mollymade so I can meet you and hear your story.

The post How to Find a PCOS Doctor: Healing the Root Cause appeared first on What Molly Made.

Learn what “clean beauty” means, what ingredients to avoid and the top 15 clean beauty brands that deliver on ingredients and quality. Ramp up your makeup routine with products that work and are great for your skin.

What’s the state of the cosmetic industry now?

You’ve probably heard this before, but in case you haven’t, I think it’s worth noting. There is almost ZERO federal regulation of the USA cosmetic industry right now. The FDA regulates misbranding, but not what goes into the product.

For reference, there are over 1300 chemicals banned for use in cosmetics in Europe due to questions over their safety and only 11 banned in the US. This means almost anything goes in terms of ingredients here in the US. Which is why you’re seeing clean beauty brands popping up.

What is clean beauty?

The term “clean beauty” is subjective. What may be clean according to my standards may not be clean to you. However, there are general standards that make a product or brand fit into the clean beauty category. They’re free from a lot of the 1300 chemicals mentioned above and a lot are cruelty free and vegan. Read on for a more detailed list of the most toxic ingredietns these brands avoid.

Because it’s subjective, there isn’t anywhere that states exactly what clean beauty is and is not. There are just lists of harmful ingredients to avoid and you have to make the best decision for you.

Is “clean beauty” black and white?

I’ve never found black and white rules to be helpful in my life because it puts me in a box and makes me feel bad if I break the “rule,” so I just do my best to adhere to what clean beauty means to me.

My “clean beauty” standard:

• Free from hormone disrupting ingredients
• Cruelty free
• I try to avoid other toxic ingredients when possible, but it’s not a major deal breaker if it’s a product I use once in a while

Why would you switch to clean beauty?

Did you know we can absorb up to 5 lbs of products in one year? If I can, I would love to avoid that by putting on daily products that don’t include harmful chemicals or EDCs, especially while reversing PCOS.

How toxic ingredients affect hormones:

According to Dr. Brighten, “Endocrine Disrupting Chemicals (EDCs) mimic your natural hormones, but give you none of the same benefits. They affect things like your adrenals and thyroid, estrogen and progesterone. This can lead to an overall imbalance in your hormones.”

Endocrine Disrupting Ingredients:

• Parabens (methyl-, isobutyl-, propyl- and others): preservative found in soaps, lotion and makeup to commonly prevent the growth of bacteria and mold.
• Phthalates (DBP, DEHP, DEP and others): checmical most commonly found in products with fragrances to help them stick to the skin. Manufacturers aren’t required to reveal what’s actually in their fragrances (it’s technically considered proprietary). I like to avoid fragrances when posisble.
• Plastic packaging containing Bisphenol-A (BPA): a manmade chemical well-known for being an EDC.
• Ethanolamines (MEA/DEA/TEA): Surfactants and pH adjuster linked to allergies, skin toxicity, hormone disruption. Found in: hair dyes, mascara, foundation, fragrances, sunscreens, dry cleaning solvents, paint, pharmaceuticals.

Other toxic ingredients:

I try and avoid products with the ones above as well as these when possible.

• Benzalkonium Chloride: disinfectant used as a preservative and surfactant. Found in: sunscreens, moisturizers.
• Butylatedhydroxy Anisole and Butylated Hydroxytoluene: Synthetic antioxidants used to extend shelf life. Found in: lipsticks, moisturizers, diaper creams, and other cosmetics.
• Ethylenediaminetetraacetic acid (EDTA): A binding agent added to cosmetics to improve stability. Found in: hair color, moisturizers.
• Hydroquinone: A skin-lightening chemical that inhibits the production of melanin. Found in: skin-lightening creams.
• Methylisothiazolinone and methylchloroisothiazolinone: preservatives are found in many liquid personal care products, and have been linked to lung toxicity and allergic reactions. Found in: Shampoo, conditioner, hair color, body wash, lotion, sunscreen, mascara, shaving cream, etc.
• Oxybenzone: Sunscreen agent and ultraviolet light absorber and is a possible hormone disruption. Found in: sunscreen, moisturizer.
• Polyethylene glycol (PEG compounds): PEGs are widely used in cosmetics as thickeners, solvents, softeners, and moisture-carriers. Found in: creams, sunscreen, shampoo.
• Dimethicone: silicone-based polymer found in a wide range of cosmetics and personal care products used to create a soft, smooth feel on skin and hair. Found in: hair conditioners, concealers and facial serums.

What is a clean beauty brand?

To me, clean beauty brands create products that include ingredients made with the health of our bodies and the environment in mind.

The best way to know if a brand or product is clean enough for you:

Become familiar with toxic ingredients and the ones that are deal breakers for you. Cross reference the product’s ingredient list with your list to ensure it meets your clean beauty standard.

Best Clean Beauty Brands:

Here’s a list of beauty brands created with clean beauty at the center. There are definitely more than this, so if you have a favorite not listed here please leave it in the comments! I always recommend checking the ingredients for each product before buying.

This post also includes a price point comparison. They will range from affordable ($) to luxury ($$$$). This is comparing the costs of each other, not of mainstream beauty brands. Clean beauty tends to be more pricey as a whole.

Kosas

They believe in understanding how your skin interacts with makeup and ingredients, and using the best of molecular biology to create better products that are non-toxic, effective and beneficial. My favorite products include:

• Revealer concealer
• Tinted face oil foundation (medium coverage)
• Cream blush highlighter duo
• 10 second eye shadow

Price range: $$

Milk Makeup:

You will never see parabens, sulfates, SLS, SLES, formaldehyde, mineral oil, or talc in their line. They use nourishing alternatives like watermelon extract and mango butter. They’re also 100% vegan. My favorite products include:

• Hydro Grip Makeup Primer
• Concealer
• Foundation stick (medium coverage)

Price range: $$

Ilia:

They see skincare and makeup as one. Their makeup formulas are designed with active levels of skincare ingredients as well. They believe not every natural ingredient is good for the skin, nor is every synthetic bad and they use a mix of both. My favorite products include:

• Skin tint
• Finishing powder
• Concealer
• Liquid eye liner

Price range: $$$

100% Pure

Their formulas adhere to strict purity standards, are naturally pigmented and are completely cruelty free. Their products go through an intense ingredient sourcing process. My favorite products include:

• Gemmed luminizer
• Rose gold eyeshadow palette

Price range: $$$$

Beauty Counter

Over 1800 products are never used in their formulas. They also advocate for stricter guidelines and regulations to shift the personal-care industry away from using harmful and questionable ingredients. My favorite products include:

• Resurfacing peel
• Brightening C Serum
• Velvet eyeshadow palette
• Powder Highlighter

Price range: $$$$

Lawless

Their tagline is, “Clean AF,” so you know the ingredients are clean. None of their ingredients are known to be cancer causing or endocrine disrupting. Any synthetic ingredients used are naturally derived to create products that look, feel, and perform at the level you expect. My favorite products include:

• Woke Up Like This Foundation (full coverage)
• The Little One eyeshadow palette

Price range: $$$

Hourglass

They are cruetly free. They have a vegan and gluten free line but not all products are both of those things. All of my favorite products are clean and gluten free. My favorite products include:

• Foundation stick (full coverage)
• Gel eyeliner

Price range: $$$

Thrive Cosmetics

Thrive promises only ingredients that are vegan and 100% cruelty-free with formulas containing proven ingredients without the use of parabens or sulfate. For every product you purchase, they donate to help a woman thrive. My favorite products include:

• Eye brightener
• Buildable Blur CC Cream
• Setting Powder
• Beauty blender sponge

Price range: $$

Kjaer Weis

Their products are created from high quality materials sourced from around the world. Their formulas claim to be both makeup and skin treatments and each product is free of parabens, silicones, petrochemical emulsifiers and synthetic fragrances. They’re made in Italy and almost all of products are Certified Organic. Their packaging is refillable with the intention of reducing waste. My favorite products:

• Cream foundation
• Cream blush

Price range: $$$$

Westman Atelier

Their makeup claims to enhance as well as calm, replenish and balance. Their ingredients are so clean they meet the European Union’s rigorous standards for clean beauty. My favorite products include:

• Vital foundation stick
• Blush stick
• Contour stick

Price range: $$$$

W3ll People:

Every botanical-based product feels lightweight, hydrating, and lives on skin naturally, never looking caked or creased. There are no petroleum by-products, glycol, petrochemicals, nor fillers in any of the creations. My favorite products include:

• Narcissist Foundation Stick
• Bio Correct Concealer

PYT Beauty

They leave out over 1300 chemicals in their products and their tagline is “beauty without the BS,” (bad stuff). They are free of: parabens, phthaletes, sulfate, synthetic fragrances, PEGs, petrolatum and are cruetly free. My favorite products include:

• Eyeshadow palette
• Brow pencil

Price Range: $$

RMS Beauty

RMS claim to fame is that they use ingredients that work synergistically with your own skin. They are certified organic and have high standards for each ingredient. My favorite products include:

• Lip liner

Price range: $$$

Tarte Makeup:

Tarte is considered a “natural” makeup brand, but not necessarily as clean as some others. Their products are always formulated without: Parabens, Mineral Oil, Phthalates, Triclosan, Sodium Lauryl Sulfate, and Gluten. I recommend checking the ingredient list before buying. Their SEA collection is their most clean line. My favorite products include:

• Breezy cream bronzer (contains dimethicone)
• Light’s Camera Lashes Mascara

Price range: $$

Where to buy clean beauty

You can buy clean beauty products right on all of these makeup brand’s websites, but there are also website popping up that sell cleaning beauty. Here are a few:

• Clean at Sephora
• Credo Beauty
• The Detox Market

I hope this recipe post was helpful for you and encouraged you to take a look at some of the ingredients in your products or the ones you’re planning to buy!

The post What is Clean Beauty? | 15 Clean Beauty Brands appeared first on What Molly Made.

What is the best diet for PCOS?

After tons of research, reading doctor’s blogs and meeting with my functional CNP, they all recommended a diet that balances blood sugar and isn’t inflammatory for you. And as always, please consult your doctor for any specific questions and what’s best for you.

Why I don’t eat low carb: According to The Period Repair Manual, “our bodies need carbs to ovulate.” While keto does help manage blood sugar, I like to eat carbs to help with ovulation and, instead, I’m mindful of the amount I eat and when I eat them.

What should I eat for dinner with PCOS?

PCOS Meals with Chicken

1. Crispy Chicken Salad with Healthy Honey Mustard
2. Crock Pot BBQ Pulled Chicken [over a baked sweet potato!]
3. Gluten Free Fried Chicken Tenders
4. Instant Pot Greek Chicken and Rice
5. One Pot Creamy Cajun Chicken Pasta
6. Healthy Chicken Enchiladas
7. One Pan Greek Chicken
8. Instant Pot Chicken Noodle Soup
9. Healthy Homemade Chicken Nuggets
10. Crispy Baked Honey Sriracha Wings
11. Instant Pot Honey Mustard Chicken
12. Rice Crispy Chicken
13. Instant Pot Salsa Chicken
14. Slow Cooker Mexican Chicken Casserole
15. Low Carb Chicken Alfredo Stuffed Spaghetti Squash
16. Creamy Chicken Broccoli Quinoa Skillet 
17. Chicken Salad Stuffed Avocado
18. Crock Pot Healthy Buffalo Chicken Dip [Whole30]
19. Creamy Chicken and Rice Soup
20. Sheet Pan Paleo Baked Breaded Chicken and Veggies
21. Creamy Tuscan Chicken [Whole30 | Keto]
22. Healthy Chicken Tortilla Soup
23. Sheet Pan Chicken Fajitas
24. Crock Pot Healthy White Chicken Chili
25. The Best Healthy Chicken Soup

PCOS Beef Recipes

1. Sheet Pan Steak Fajitas
2. Herby Garlic Steak Bites
3. Instant Pot Pot Roast and Potatoes
4. Instant Pot Spaghetti [Gluten Free]
5. One Pan Garlic Herb Steak and Potatoes
6. Slow Cooker Beef Ragu
7. Slow Cooker Healthy Sloppy Joes
8. Healthy Instant Pot Beef Stroganoff
9. Grilled Hawaiian Teriyaki Burgers
10. Korean Shredded Beef Tacos
11. Taco Stuffed Sweet Potatoes
12. Slow Cooker Sweet Potato Beef Stew
13. Slow Cooker Paleo Chili
14. Healthy Instant Pot Mongolian Beef
15. One Pot Taco Pasta

Pork and Turkey Recipes for PCOS

1. Sheet Pan Burrito Bowl
2. Healthy Zuppa Toscana [Whole 30]
3. Easy Turkey Taco Stuffed Peppers
4. One Pan Sausage, Butternut Squash and Apples
5. One Pan Sausage and Veggies

PCOS Vegetarian and Seafood Meals

1. Sweet and Sticky Orange Cauliflower
2. Sheet Pan Honey Garlic Shrimp
3. Creamy Sweet Potato Curry
4. Honey Glazed Salmon
5. One Pot Creamy Cauliflower Soup

FAQs

The post PCOS Recipes: Healthy Dinner Ideas You’ll Love! appeared first on What Molly Made.

Ever wonder why your cycle and hormones are important? Do you find yourself wishing you could skip cycles or not mad when they don’t come every month? Read on to learn WHY we have hormones and why they’re so important.

This guest post is written by Julie Grafmeyer, CNP. She is my functional CNP from CAPS Wellness Center. I couldn’t recommend her more! She helped me with my blood labs, anti-inflammatory diet, PCOS supplements and ultimately helped us conceive on the first try.

Read on to hear what Julie has to say about embracing our hormones!!

Just today, I met a woman who enjoys not having periods. And sure, I understand the convenience of bleeding once every few months or less, but each time I have this discussion, I flood my patients with information in hopes that they see what they are missing.

There are multiple reasons a woman may not be having regular periods: Some women know that they have PCOS, some women are hearing about PCOS for the first time, some have lost their cycle due to lifestyle choices such as over-exercise or under-eating, and some women are on hormonal birth control and using those methods intentionally to avoid bleeding.

Hormone Basics

It’s important to focus on a basic understanding of hormones and their roles in our bodies. The more we know and truly understand, the more we will embrace our periods and value all the changes that happen during our monthly cycles, and yes, that includes an average of 5-7 days of bleeding.

There are 3 female sex hormones: estrogen, progesterone, and testosterone.

Each of these hormones plays a special role in keeping our bodies and minds healthy and vibrant. Here are just a few examples… this is by no means a comprehensive list.

Benefits of Estrogen

• Supports energy
• Improves mood
• Optimizes skin moisture and texture
• Improves sexual desire
• Protects against major chronic illnesses such as osteoporosis, dementia, heart disease, and stroke

Benefits of Progesterone

• Improves and calms mood
• Promotes restful sleep
• Minimizes PMS and heavy menses
• Helps protect against breast and uterine cancer
• Promotes implantation of a fertilized egg and maintains pregnancy

Benefits of Testosterone

• Supports energy
• Improves mood
• Optimizes strength and endurance
• Improves sexual function
• Supports fat burning
• Maintains muscle mass, therefore supporting metabolism
• Optimizes skin thickness and texture

What happens if you aren’t having regular cycles?

So, when you have PCOS and you are not having regular monthly cycles, you are missing out on many of the above benefits. You may also have symptoms of hormone imbalance such as acne, hair growth on the face or body, hair loss on the head, weight gain, fatigue, infertility, and mood issues.

If you are not having periods for any other reason, you are still missing out on all of those powerful benefits. When women ask me, “Why should I have a period?” I can’t stop listing the reasons why!

Your monthly period is a sign, telling you that your hormones are balanced. That you are getting the benefits. That your body is protected. That your mind is supported. And with this balance, should come acceptable and manageable monthly bleeding.

Embrace your hormones!!

The post Embrace Your Hormones: The Importance of A Healthy Cycle appeared first on What Molly Made.