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PCOS (Polycystic Ovary Syndrome)
Hormonal balance through metabolic health
Overview
A hormonal disorder causing enlarged ovaries with cysts. Affects menstruation, fertility, and is linked to insulin resistance, weight gain, and elevated androgens.
Interventions & Treatments
Low Glycaemic Diet
Most evidence-backed optionChoosing foods that don't spike blood sugar rapidly.
How it works
Reduces insulin spikes, which drive androgen production in the ovaries.
Protocol
- Prioritize whole foods, fibre, and protein. Avoid refined carbs and sugars.
Inositol Supplementation
Most evidence-backed optionMyo-inositol and D-chiro-inositol combination.
How it works
Acts as insulin sensitizer; restores ovulation in many cases.
Protocol
- 40:1 ratio (myo:d-chiro), typically 4g myo-inositol daily.
Resistance Training
Building muscle to improve metabolic health.
How it works
Muscle mass increases insulin sensitivity independent of weight loss.
Protocol
- 2-3 sessions per week of compound movements.
Lifestyle Factors
Diet
Mediterranean-style with low glycaemic focus. Adequate protein at each meal.
Exercise
Mix of strength training and walking. Avoid excessive cardio which can stress hormones.
Sleep
Poor sleep worsens insulin resistance and hormonal imbalance.
Stress
Chronic stress elevates cortisol, worsening symptoms.
Research cited
- [1]International Evidence-Based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023Teede HJ et al.(2023)medical guideline
- [2]Effects of Inositol(s) in Women with PCOS: A Systematic Review of Randomized Controlled TrialsUnfer V et al.(2017)review
- [3]NICE Guideline NG217: Fertility Problems — Assessment and TreatmentNational Institute for Health and Care Excellence(2023)medical guideline
Sidebar
Medical Disclaimer
Work with an endocrinologist or reproductive specialist for fertility concerns.
Looking for professional support?
If this condition is affecting your daily life, connecting with a healthcare provider can help you explore your options.
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