PCOS is a long-term condition, which means it can’t be “cured” in the traditional sense. But here’s the good news: it can absolutely be managed. With the right lifestyle and nutrition strategies, many symptoms improve, energy levels rise and overall wellbeing gets a boost.
One thing to keep in mind? PCOS looks different for everyone. What works well for one person might not be the exact fit for another. Still, there are some common strategies that can help most people with PCOS feel more balanced. This week, we’re exploring the connection between hormones, weight and insulin resistance – and how nutrition and lifestyle habits can help manage PCOS in a sustainable way.
Weight & PCOS
Insulin Resistance
Insulin resistance is one of the key drivers of PCOS for many women. Studies suggest that 30–70% of women with PCOS experience it.
Insulin is a hormone produced by the pancreas that helps the body to control blood glucose (sugar) levels. When blood glucose levels rise (like after we eat), insulin helps the cells to absorb it so it can be used by the body for energy.
When you have insulin resistance, your cells don’t respond properly. This leads to higher levels of glucose in the blood so the pancreas starts producing excess insulin in response, leading to the misregulation of blood sugar levels.
Insulin resistance can also affect:
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metabolism, leading to weight gain, difficulty losing weight
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stronger cravings
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increased androgen (male hormone) levels
Elevated Androgens
PCOS is often linked with higher levels of androgens (male-type hormones like testosterone).
Just like insulin, elevated androgens can contribute to weight gain:
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by increasing appetite, especially for carb-heavy, high calorie foods
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encouraging fast storage around the tummy
The tricky part? Higher androgen levels can also worsen insulin resistance, creating a bit of a domino effect where each imbalance feeds into the other.
Weight Gain and PCOS
Not everyone with PCOS gains weight, but excess weight or difficulty losing weight is one of the most common and frustrating symptoms. Here’s why:
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High insulin boosts hunger and cravings
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Insulin encourages fat storage and slows fat breakdown
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High insulin can trigger more androgen production, which makes symptoms harder to shift
The vicious cycle between insulin and androgens can make PCOS-related weight feel stubborn to shift — but even small, consistent changes can add up and make a real difference over time.
Why Managing Insulin Resistance Matters
This is where lifestyle and nutrition become super powerful tools. By improving insulin sensitivity, you can:
✨ Support hormone balance
✨ Reduce cravings and energy crashes
✨ Improve metabolism and long-term health
✨ Break the cycle of high insulin + high androgens
The best part? Even small, consistent changes can make a real meaningful difference over time.
Nutrition for PCOS
One of the most effective ways to improve insulin sensitivity and support hormone balance is through nutrition. A food-first approach is key. Supplements can absolutely support your health, but the foundation starts with everyday meals. Eating a variety of nutrient-dense, whole foods is one of the most powerful (and sustainable) ways to feel better and support long-term health.
The right nutrition can regulate hormones, improve insulin sensitivity, calm inflammation and support reproductive health. Many women with PCOS find that a balanced, whole-foods approach helps manage symptoms like weight gain, acne and irregular cycles — without feeling trapped on a restrictive diet.
Here are some strategies to focus on:
🌾 Choose Low GI Foods
The glycaemic index (GI) measures how quickly a food raises blood sugar.
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High GI foods (white bread, processed cereals, biscuits, cakes) cause rapid spikes in glucose followed by crashes, triggering extra insulin release.
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Low GI foods (oats, brown rice, quinoa, lentils, wholegrain bread) release energy more slowly, keeping blood sugar steady and reducing insulin demand.
👉 Swapping refined carbs for wholegrain, fibre-rich options is one of the simplest ways to support insulin sensitivity.
🥗 Boost Your Fibre Intake
Fibre is one of your best friends when it comes to PCOS. It slows down the release of glucose into your bloodstream, which helps keep blood sugar levels steady and insulin in check. And the best part? Fibre doesn’t have to be boring. Think colour, variety and plenty of plants – eat the rainbow and, whenever possible, keep the skin on your fruits and veggies for an extra boost.
Aim to include fibre-rich foods such as:
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Fruits and vegetables
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Wholegrains
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Legumes (beans, chickpeas, lentils)
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Nuts and seeds
Not only does fibre support hormone health, but it also helps you feel fuller for longer, reduces energy crashes and can keep cravings at bay – all of which make day-to-day PCOS management a little easier.
🐟 Prioritise Healthy Fats
Not all fats are created equal. Saturated fats (found in processed meats, fried foods and processed snacks) can worsen inflammation and insulin resistance.
Omega-3 fatty acids, however, are essential because your body can’t make them. They have anti-inflammatory effects, protect heart health, support brain function, and may improve mood.
For women with PCOS, omega-3s can help lower insulin and testosterone levels. Lowering testosterone can reduce symptoms like acne, excess hair growth, and irregular cycles and support regular ovulation.
Include healthy fats like:
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Oily fish (salmon, sardines, mackerel)
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Avocado
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Nuts and seeds (chia seeds are a great omega-3 source and keep you fuller for longer)
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Olive oil
These nourishing fats support heart health, hormone production and better insulin sensitivity – making them an important part of a PCOS-friendly diet.
🐓 Focus on Lean Protein
Because women with PCOS are more likely to experience insulin resistance, cravings for carbs, dips in energy and feeling hungry soon after eating can be really common. That’s where protein comes in.
Protein is more filling than carbs or fats and can help keep blood sugar steady. Combining protein with healthy fats and complex carbs reduces cravings, keeps energy consistent and prevents mid-afternoon crashes.
Great protein options include:
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Chicken or turkey
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Fish and seafood
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Eggs
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Greek yoghurt or cottage cheese
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Tofu and tempeh
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Legumes (beans, chickpeas, lentils)
It’s also a good idea to reduce your intake of red and processed meats, which can contribute to inflammation and aren’t as supportive for long-term health.
🧁 Keep an Eye on Sugar
Foods high in sugar – especially added sugars – can cause sharp spikes in blood glucose and insulin, which can make managing PCOS more challenging.
This doesn’t mean you need to cut sugar out completely. Think balance: enjoy soft drinks, sweets, cakes and desserts as occasional treats rather than everyday staples. Small swaps, like skipping added sugar or syrups in your tea or coffee, can also make a noticeable difference over time.
💡 Tip: Don’t skip meals. Skipping meals can cause blood sugar dips, leaving you extra hungry and more prone to cravings. Eating regular meals, and healthy snacks when needed, helps keep energy steady and cravings under control.
Exercise & PCOS
Exercise is important for everyone – it helps lower the risk of heart disease, type 2 diabetes, and even certain cancers. But when it comes to PCOS, movement is also a powerful tool for managing symptoms.
Research hasn’t shown one particular type or intensity of exercise to be “the best” for PCOS. The key? There’s no one-size-fits-all workout. What matters most is finding a type of exercise you actually enjoy and can stick with consistently. That’s what makes it sustainable (and even fun) – so it becomes a natural part of your lifestyle rather than a chore.
🏃🏽 Cardio for PCOS
Cardio plays an important role in supporting PCOS management. It helps improve insulin sensitivity and can also lower elevated androgen levels (male hormones), which are often linked with symptoms like acne, weight gain and excess hair growth.
Cardio isn’t just running – walking counts too! Scheduling a weekly hour-long walk with a friend is a great way to support your hormones, boost your mood, and get moving without feeling like a workout.
🏋🏼 Strength Training for PCOS
Strength training is especially beneficial for PCOS. By building muscle mass, it helps boost metabolism, reduce insulin resistance and support more balanced androgen levels.
While traditional strength training might include free weights, resistance machines or bodyweight exercises, it doesn’t stop there. Pilates and yoga can also count as strength work – especially classes like Vinyasa, dynamic flows or sculpt sessions that focus on building muscle and stability.
The takeaway? Strength training isn’t just about lifting heavy weights – it’s about finding ways to build strength you enjoy and can maintain.
🧘🏾 Mind & Body Connection
Stress can affect PCOS, so gentle movement focusing on breath, mind and body is highly beneficial. These slower-paced exercises often emphasise stretching and flexibility, which are essential for overall health, mobility and joint wellbeing.
Meditative practices like Yin Yoga, Restorative Yoga and Yoga Nidra help calm the nervous system, reduce stress, support hormone balance and improve overall wellbeing.
Managing PCOS can feel overwhelming at times, but small, consistent lifestyle and nutrition changes can make a meaningful difference. Focusing on balanced meals and regular movement gives your body the support it needs to regulate hormones, improve insulin sensitivity and reduce symptoms. Remember, PCOS is highly individual – what works for one person might look different for another – so finding the strategies that fit your life is key. Over time, these sustainable habits can help you feel more in control, energised and balanced.