Five Things You Must Know About PCOS.
Here are five things I WISH I knew about PCOS back when I first received my diagnosis. There is a ton of misinformation out there on nutrition, and there is no exception where PCOS is concerned. Take these in and live by them, it will make all the difference in managing your PCOS and reducing symptoms. If you have PCOS and are considering working with me, these are just a taster on what you can get out of working me with.
Protein is king. If you have PCOS and aren’t putting protein first, things are going to be much harder. Protein stabilises blood sugar levels (supporting insulin levels) and keeps you FULL, both of which can be influenced by underlying factors that drive PCOS (eg. Those with PCOS may have skewed leptin + ghrelin concentrations, altering appetite and feelings of fullness. People with PCOS may have an increased likelihood of binge eating because of this. There have been studies done on it, it’s fascinating).
The right amount of protein, especially at breakfast, is key in supporting these hormones. Aim for 0.8-1.8g per KG of body weight daily, depending on movement. Ensure that it is present in every meal, opt for high-quality animal protein and mix it up.The hormone/ metabolic element isn’t the only thing that’s worth your attention. The gut-hormone link in PCOS is huge and should be up there with supporting your blood sugar levels. Feed the good gut bugs and reduce the available resources that feed the bad. We need these bugs, along with optimal stomach acid to effectively break down your carbohydrates, key for PCOS. Work on the integrity of the gut, how often you are going to the loo and the absorption of your food. A solid gut healing protocol can be formed by a practitioner like myself. If your practitioner doesn’t address your gut as part of your PCOS plan, you’re missing out on a huge area of your health.
Supplements can only take you so far. This is a sad truth since I am a sucker for a supplement, but the truth is, they should only be used to fill in the gaps or as a nice added extra rather than the only thing you do. Your diet, sleep and stress support lay the foundation for optimal health. Get those down first and then work with a professional who can guide you to the RIGHT ones. You can find my top PCOS supplements here.
Rather than blocking enzymes or lowering/ raising hormones (again, which a lot of supplements focus on), focus on supporting the overall environment. Insulin resistance in an inflamed body will undoubtedly speed up the conversion of testosterone to DHT. Rather than solely focusing on blocking that conversion, understand why it’s happening so dramatically in the first place. Put your energy into the insulin and inflammation component first, and block enzymes/ lowering hormones with supplements/ food secondly.
Weight is a symptom of PCOS, not the other way around. If you want to tackle the weight component that may come as a result of insulin resistance, FIRST address the hormone/gut/ adrenal elements. Balance your blood sugar. Eat enough! Eat enough protein, fat and fibre. Avoid refined sugar as much as you can. Address burnout and HPA-axis dysfunction. Then and only then, create a small and sustainable deficient. Oh, and walk everywhere.
Just getting started on your PCOS journey? PCOS is my main specialism and the large majority of my clients have the condition, including myself! Book in a 20-minute complimentary introduction call with me and let’s chat.