PCOS and Insulin Resistance: What You Need to Know (And How to Take Back Control)
Polycystic Ovary Syndrome (PCOS) affects 1 in 10 women of reproductive age—and for many, insulin resistance is at the root of their symptoms. If you're struggling with weight gain, sugar cravings, fatigue, irregular periods, or stubborn acne, insulin resistance could be playing a key role in your PCOS picture.
In this blog, we’ll explore the connection between PCOS and insulin resistance, highlight key symptoms, and share 3 proven steps to help you regain hormonal balance naturally.
What Is Insulin Resistance- and How Is It Linked to PCOS?
Insulin is a hormone that helps your body use glucose (sugar) for energy. When your cells stop responding properly to insulin, your body makes even more of it to compensate. This is known as insulin resistance.
For women with PCOS, insulin resistance is incredibly common, affecting up to 70% of those diagnosed. High insulin levels can disrupt ovulation, stimulate excess androgen (male hormone) production, and lead to common PCOS symptoms like:
Irregular or missing periods
Weight gain or difficulty losing weight
Acne and oily skin
Sugar cravings and energy crashes
Darkened skin patches (acanthosis nigricans)
Hair thinning or excess facial/body hair (hirsutism)
3 Proven Strategies to Reduce Insulin Resistance Naturally
The good news? You can reduce insulin resistance and support your PCOS symptoms through targeted lifestyle and nutrition changes. Here are three evidence-based steps to get started:
1. Prioritise Strength Training
Lifting weights or doing resistance-based workouts (like bodyweight training or resistance bands) helps increase lean muscle mass, which in turn improves how your body uses insulin. Just 2–3 sessions per week can make a significant difference in your insulin sensitivity and metabolic health.
2. Boost Your Protein Intake
Eating enough protein, especially at breakfast, helps stabilise blood sugar and reduce cravings. Aim for at least 20-30g of high-quality protein per meal (think eggs, fish, tofu, Greek yoghurt, or protein smoothies). This supports better appetite control and balances hormones naturally.
3. Reduce Refined Carbs and Added Sugars
White bread, pasta, pastries, sugary snacks, and drinks spike blood sugar levels and worsen insulin resistance. Instead, opt for fibre-rich complex carbs like oats, quinoa, sweet potato, lentils, and plenty of colourful veg to keep blood sugar stable and energy consistent throughout the day.
Bonus Tip: Consider supplementing with inositol, particularly myo-inositol and D-chiro inositol. These natural compounds support insulin sensitivity and have been shown to help improve ovulation, reduce androgen levels, and regulate menstrual cycles in women with PCOS.
How a Nutritionist Can Help You Manage PCOS and Insulin Resistance
While online advice can be helpful, every woman’s PCOS journey is unique. Working with a registered nutritionist specialising in women’s health and PCOS means you get a personalised plan that works with your body, symptoms, and lifestyle.
From building balanced meal plans and choosing the right supplements to supporting gut health, hormone balance, and sustainable weight loss, an expert can guide you every step of the way. Most importantly, you’ll feel empowered, informed, and supported in taking control of your health.
Ready to take the first step?
If you're tired of feeling like your body is working against you, it’s time to get expert support. Book a free introductory call today and let’s create a PCOS strategy that actually works for you.
Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.
