The Time to Transform Your Body for Summer is NOW
As a fellow polycystic ovarian syndrome sufferer, I understand first-hand the frustration and challenges that come with this condition. I have also trained countless women throughout my career who struggle to lose weight with PCOS. One of the most difficult aspects many of us face is the seemingly impossible battle with weight management – predominantly losing weight with PCOS. If you’ve ever wondered why losing weight feels so much harder for you than for others, insulin resistance might be the missing piece of your PCOS puzzle.
Understanding the PCOS-Insulin Connection
Polycystic Ovary Syndrome (PCOS) affects approximately 1 in 10 women of reproductive age, yet it remains widely misunderstood. While many recognise it for symptoms like irregular periods and fertility issues, the metabolic aspects of PCOS often fly under the radar.
Here’s what happens: When you have PCOS, your body often develops insulin resistance. This means your cells don’t respond properly to insulin, the hormone responsible for helping glucose (sugar) enter your cells to be used as energy. When your cells resist insulin’s effects, your pancreas compensates by producing even more insulin.
This excess insulin creates a troublesome cycle:
- Higher insulin levels signal your body to store more fat
- Elevated insulin contributes to increased androgen (male hormone) production
- More androgens worsen PCOS symptoms
- Insulin resistance makes women’s weight loss increasingly difficult
- The cycle continues, potentially leading to pre-diabetes or Type 2 diabetes
In fact, research suggests that up to 70% of women with PCOS have some level of insulin resistance, making it incredibly common among us PCOS warriors.
Why Weight Loss Is More Challenging with PCOS
Through years of personal experience and countless conversations with specialists, I’ve learned that our bodies truly operate differently. When I eat, my body produces more insulin than necessary because of the resistance. This excess insulin efficiently stores glucose as fat rather than allowing it to be used as energy.
Additionally, our basal metabolic rate (BMR)—the number of calories we burn when we are resting or inactive —tends to be lower than an average woman of the same build. This means when we’re not moving, we’re burning significantly fewer calories than someone without PCOS, meaning we need to reduce our overall calorie intake to compensate.
Breaking the Cycle: Nutrition Strategies That Work
After years of trial and error, I’ve discovered several nutrition approaches that genuinely make a difference for managing PCOS-related insulin resistance and helped me lose a significant amount of weight:
1. Embrace the Low GI Diet
The glycaemic index (GI) ranks foods from 0-100 based on how quickly they raise blood sugar levels. High GI foods (like white bread, sugary drinks, and processed snacks) cause rapid spikes in blood sugar and insulin, which is exactly what we want to avoid.
Low GI foods (typically scoring below 55) include:
- Most vegetables (particularly leafy greens)
- Legumes (lentils, chickpeas, beans)
- Most fruits (especially berries)
- Whole grains (steel-cut oats, quinoa, barley)
- Dairy products (plain yoghurt, milk)
By focusing on these foods, you’re providing your body with slower, steadier energy release, preventing those problematic insulin spikes that lead to fat storage.
2. Balance Your Plate: Protein Priority
One strategy that’s been remarkably effective for me is keeping carbohydrate portions small while prioritising protein. This approach:
- Stabilises blood sugar levels
- Increases satiety (feeling full)
- Preserves lean muscle mass
- Requires more energy for digestion than carbs
I aim to make protein the star of each meal—think eggs, fish, tofu, chicken, or legumes—while keeping carbohydrates to about a quarter of my plate. The remainder gets filled with non-starchy vegetables for fibre, nutrients, and volume without the insulin impact.
3. Strategic Meal Timing
Through personal experimentation, I’ve found that spacing out meals with proper fasting periods between them works wonders for my insulin sensitivity. Rather than snacking throughout the day (which keeps insulin levels consistently elevated), I follow a pattern that allows my insulin levels to drop between meals.
My approach includes:
- A fasting period between dinner and lunch (I personally skip breakfast)
- No snacking between meals
- Eating within an 8-hour window
This pattern, known as intermittent fasting, has shown promising results for improving insulin sensitivity in research studies and has made a tremendous difference in my own PCOS journey.
Beyond Diet: Complementary Strategies
While nutrition forms the foundation of managing insulin resistance with PCOS, these additional strategies have helped round out my approach:
Regular Movement
Exercise is particularly beneficial for insulin sensitivity. Even modest activity like a 30-minute daily walk can:
- Help muscles use glucose without needing insulin
- Reduce insulin resistance over time
- Improve mood and reduce stress (which affects hormones)
I find that combining regular strength training with cardio provides the best results for my body and has helped numerous clients over the years who also suffer with PCOS.
Stress Management
Chronic stress elevates cortisol (stress hormone) levels, which can worsen insulin resistance. Finding effective ways to manage stress through practices like meditation, gentle yoga, or simply prioritising enough sleep has been crucial for my hormonal balance.
Supportive Supplements
Always consult with your healthcare provider, but these supplements have research supporting their use for PCOS-related insulin resistance:
- Inositol (particularly myo-inositol and D-chiro-inositol)
- Magnesium
- Omega-3 fatty acids
- Vitamin D
The Road Forward
Managing PCOS and insulin resistance is truly a journey, not a destination. What works best will differ from person to person, and finding your unique formula requires patience and persistence, but it is unequivocally worth the effort.
Remember that small, consistent changes often give the most sustainable results. Rather than attempting a complete lifestyle overhaul overnight, consider trying one strategy at a time until it becomes easy then layer on more changes gradually.
As someone living with PCOS, I know the challenges can feel overwhelming at times. But I also know that understanding the connection between PCOS and insulin resistance has been transformative in reclaiming control over my health and my body.
By making targeted nutritional choices, prioritising protein, embracing strategic meal timing, and supporting these efforts with movement and stress management, you can significantly improve your insulin sensitivity and break free from the frustrating cycle of PCOS-related weight challenges. Weight loss with PCOS is possible – I am living proof!
Disclaimer: While this article shares personal experiences and information about PCOS management strategies, it’s important to work with your healthcare providers for personalised medical advice. These suggestions are not intended to replace professional medical recommendations.
