How to fuel exercise with PCOS
When you enter into a good, consistent exercise routine with PCOS, it can be incredibly effective in helping to manage symptoms (see blog). But it can be difficult to know how to fuel these workouts, particularly when following a lower carbohydrate diet and working to balance blood sugar.
Here are some top tips to follow to get the most from your workouts:
Don’t exercise when fasting
Probably the most important factor is not to exercise in a fasted state. While this can be beneficial for men, research shows that it is less helpful for female athletes. As stress can be a factor in driving symptoms of PCOS (see blog), exercising in a fasting state puts women’s bodies under undue pressure and therefore may increase PCOS symptoms. Women’s bodies respond better to exercise when fed than fasted, plus it helps with recovery. Therefore, adjust your workout to align with your eating schedules.
Ensure adequate protein intake
As a woman with PCOS, working on appropriate protein levels is key for blood sugar balance. But it’s also important for ensuring we get the most from our exercise plan. Prioritise protein, particularly after workouts, to ensure proper recovery and muscle repair. Aim for 15g of good quality protein before a workout and follow with 30-45g of protein with 3g of leucine after exercise for the best results.
Don’t exclude carbohydrates all together
Remember that we should focus on a low refined carbohydrate diet with PCOS, not a no carb diet. Aim to include some whole food, un-refined carbohydrates in your diet, such as legumes, starchy veg and low sugar fruits, like berries.
Listen to your body
Listen to how you feel, look at how you’re recovering from exercise, and how well you’re performing. You know your body better than anyone else, so learn to trust your instincts and fuel your body in the right way for you. Don’t forget the important of rest days, not overdoing it, and getting plenty of sleep to help ensure you continue to improve and feel good.
Exercise is essential for managing PCOS well – it helps with blood sugar balance, it helps with controlling inflammation, and it provides excellent mental health benefits. By fuelling your body well, you can continue to enjoy those benefits!
Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.
How exercise can improve PCOS
Many of us with PCOS are told to ‘eat less and move more’ as a kind of panacea for our symptoms. It is not usually that helpful, as it is far too simplistic in dealing with a complex endocrine condition like PCOS. However, certain types of exercise can be helpful in managing symptoms and keeping PCOS under control. Let’s take a look at why.
High levels of insulin, or hyperinsulinaemia, leading to insulin resistance is one of the main driving factors behind PCOS symptoms. For more information on this, check out this blog. The improvement in insulin sensitivity that we gain from exercise is the main reason it can help with PCOS. Exercise improves insulin sensitivity by increasing the efficiency of how muscles respond to insulin, allowing them to take up more glucose from the bloodstream. Secondarily to that, exercise has also been seen to reduce oxidative stress and inflammation, both further drivers of PCOS (see this blog).
Research has shown us that women with PCOS who exercise regularly see improved menstrual regularity and improved ovulation. There are also further benefits in improved muscle tone, improved energy levels, and, possibly most importantly, improved mental health, particularly low mood and anxiety. So, what can we do to include exercise in our lives? And what types of exercise are best for those with PCOS?
If you’ve not exercised for a while, or if it’s not really ever been on your agenda, starting movement can be a daunting task. Adding in just one exercise session per week and doing it consistently is much more beneficial than trying to exercise every day and only managing it for a week. Start slowly, build the habit, and then layer on more types of movement. Gradually, over time, work up to the recommended 150 mins per week – or 30 minutes of exercise 5 days per week.
Additionally, if this is new to you, try out a variety of different activities. You might love the sounds of nature whizzing around on your bike in the countryside, or you may prefer pounding techno in a spin studio. The main thing is to find out what floats your boat.
Here are some simple ideas of how to incorporate movement easily into your day:
Incorporating stretching exercises into your daily routine can help improve flexibility and reduce muscle stiffness caused by prolonged sitting. Check out examples on YouTube or Google a local class.
Taking short breaks to stand up and walk around can help increase blood flow and reduce the negative effects of prolonged sitting on the body. Walking for 10 minutes after eating can also help to improve insulin sensitivity – win-win! Set an alarm on your phone to remind you to get up and move around, or if you have a smart watch enable the notification.
Incorporating strength training exercises, such as bodyweight exercises or light resistance training, is especially good for women with PCOS. Increased muscle mass helps to improve insulin sensitivity. Plus, the added androgens that we have from having PCOS can actually be of benefit here – we’re usually pretty good at weight training! Here it might be worth investing in some expertise – online programmes such as with Caroline Girvan or Joe Wicks are available or see if there are local classes or PTs you can work with.
Practicing yoga or Pilates can help improve posture, strengthen core muscles, and increase flexibility, all of which can help counteract the negative effects of sitting for long periods. There are heaps of online programmes, Yoga with Adriene being one of my faves. Or look online for local teachers and classes.
Incorporating cardiovascular exercise, such as walking, running, cycling, or swimming, into your routine can help improve circulation, increase energy levels, and reduce the risk of chronic diseases associated with prolonged sitting. What did you love as a child? Were you always out on your bike, or a familiar figure at the local pool. Tap into that. It’ll feel hard at first, but you’ll get into the swing of it.
Start small but be consistent. And before you know it, exercise will be part of your life!
What is the worst exercise for PCOS?
From initial research, there's no one 'worst' form of exercise, but studies have found that over-exercising and over-training can make periods irregular due to a spike in cortisol levels which can put your hormones into disarray.
The reason why a crazy sweat session (running, swimming, rowing, etc.) is typically not recommended for PCOS is because it can put your body under too much stress. This happens when you don’t give your body enough time to recover or if you’re exercising at a moderate pace for more than 60 minutes, causing your body to produce additional cortisol, a stress hormone.
Part of PCOS symptom management is stress reduction, so putting your body under additional stress can worsen your condition. I know how contradicting this all sounds, but below are the main points to remember if you are someone who loves heart pounding workouts and wants to continue those forms of exercises:
And if you'd like to chat further about movement and PCOS, why not get in touch?
Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.
Your daily habits could be wrecking your mental health.
Here’s how to fix them
The way you start and structure your day plays a huge role in your mental wellbeing. Small, seemingly harmless habits - like checking your phone first thing or skipping breakfast - can set off a chain reaction that affects your mood, energy, and stress levels.
Circadian rhythm disruption can worsen PCOS symptoms due to its role in hormone regulation and overall metabolic health. Specifically, disruptions in circadian rhythms can affect hormones like cortisol, melatonin, and those related to reproduction (LH and testosterone), which are already often elevated in PCOS. Maintaining a regular sleep-wake cycle and healthy circadian rhythm can help manage PCOS symptoms by improving hormone balance and potentially reducing insulin resistance.
The good news is that you don’t need to overhaul your entire life to see improvements. Simple, strategic tweaks can have a big impact, helping you feel calmer, more in control, and more resilient to daily stress.
The stress loop - how modern life is making you more anxious
For many people, stress feels like a normal part of life. But modern habits are keeping stress levels high, even when there’s no immediate reason to feel anxious.
Cortisol, the body’s main stress hormone, follows a daily rhythm, naturally rising in the morning and tapering off at night. But common lifestyle choices - poor sleep, irregular eating, excessive screen time - disrupt this rhythm, leading to chronic stress and low resilience.
Erratic blood sugar levels can also play a role. When meals are skipped or loaded with refined carbs, blood sugar spikes and crashes, triggering cortisol release and creating a cycle of energy dips, cravings, and mood swings.
Breaking free from this loop means taking a closer look at your own daily habits and making small but powerful adjustments.
How your morning routine could be ruining your mood
Morning habits set the tone for the entire day. Some of the most common ones can actually increase stress levels, making it harder to stay focused, productive, and emotionally balanced.
Phone before food - scrolling through emails or social media first thing in the morning spikes cortisol, putting the body into stress mode before the day has even begun.
Caffeine on an empty stomach - coffee first thing might feel like a quick energy boost, but without food, it can cause a blood sugar crash later in the morning, affecting mood and focus.
Skipping protein at breakfast - protein provides the building blocks for neurotransmitters like dopamine and serotonin. A low-protein breakfast (or skipping breakfast entirely) can leave you feeling sluggish and irritable.
Lack of daylight exposure - natural light helps regulate the body’s internal clock and supports serotonin production, essential for mood and sleep. Spending the first hours of the day indoors can throw off this natural balance.
Making simple changes to the morning routine can help stabilise energy, improve focus, and set the stage for a calmer, more productive day.
5 daily habits that will boost your brain and lift your mood
Get light before screens - exposure to natural light in the morning helps regulate cortisol and serotonin levels. Stepping outside for five to ten minutes shortly after waking can improve mood, energy, and sleep quality. If you have time for a walk, that’s great. Even sitting outside with your morning cuppa will work.
Eat within an hour of waking - a balanced breakfast with protein, healthy fats, and fibre helps keep blood sugar steady, reducing mid-morning energy crashes and irritability. The stress hormone cortisol is naturally higher in the morning. Extending a fast until later in the morning – particularly if you’re already stressed – will cancel any positive gains you think you’re getting.
Move more, but gently - exercise is beneficial for mental health, but intense workouts can raise cortisol levels if the body is already under stress. Low-impact movement, like walking or stretching, can be a better choice for stress resilience.
Prioritise protein and healthy fats - protein-rich foods help produce two of the important brain chemicals that support mental wellbeing, dopamine and serotonin, while healthy fats support brain health and inflammation control. Good choices include eggs, nuts, seeds, oily fish, and avocado.
Set a wind-down boundary - evening habits influence how well the body handles stress the next day. Limiting screen time, dimming lights in the evening, and avoiding late-night work can support better sleep and stress regulation.
Small changes, big impact
Improving mental wellbeing doesn’t require a complete lifestyle overhaul. Focusing on small, sustainable habit shifts, such as getting more natural light, stabilising blood sugar, and setting healthy boundaries with screens, can make a noticeable difference in how you feel.
Trying just one of these habits for a week can be enough to see positive changes. The key is consistency over perfection. Making small but intentional choices each day can help break the stress cycle, improve resilience, and support long-term mental wellbeing.
So where will you start? What jumps out at you. And if you would like to talk more, don't hesitate to book in a free call with me here.
Ever feel like the weight of the world is a little lighter after a chat with a friend or a shared laugh with a group? It's not in your head. Science shows that community and connection are powerful ingredients in the recipe for better health - and they might just be the missing piece of your wellbeing puzzle.
We're wired for connection. Humans are social creatures, and our health depends on it. Studies have shown that people with strong social ties live longer, have better immune systems and even recover faster from illness. On the flip side, loneliness is as harmful to your health as smoking 15 cigarettes per day. Yes, really - click here to find out more.
Take Okinawa, Japan, where people form moais, small groups of friends who commit to supporting each other for life. Or Sardinia, Italy, where communal meals and shared celebrations are part of daily life.
What makes these communities special isn't a secret. They've simply made connection a priority. And that connection, whether through friends, family, or shared purpose, creates a ripple effect: better habits, stronger resilience, and a greater sense of belonging.
Let's be honest: making changes to your diet, exercise, or lifestyle isn't always easy. But when you are part of a supportive community, it's a whole lot easier to stay on track. Surrounding yourself with people who share your goals - whether it's eating better, moving more, or just being kinder to yourself - can inspire you to achieve more than you thought possible. This is one of the reasons Facebook groups - despite all the politics - are thriving.
Eating habits: Sharing healthy recipes or cooking with friends makes good nutrition feel fun and sustainable
Exercise motivation: Joining a walking group or fitness class keeps you moving (and accountable)
Emotional support: A quick chat with someone who 'gets it' can help you power through those tough days, particularly when dealing with a condition like PCOS
We tend to reflect the behaviours of those around us. So, finding a community that supports your goals isn't just nice - it's smart.
Connection isn't just about shared goals. It's about feeling seen, valued, and part of something bigger than yourself. That sense of belonging can lower stress, boost happiness, and even reduce inflammation in the body. It's the ultimate mind-body benefit.
Whether it's a group of close friends, a local community group, or even an online space where you feel at home, belonging feeds your soul and your health.
Community comes in all shapes and sizes, and finding the right fit for your personality, lifestyle, and goals is key. Here are some examples of thriving community spaces that can inspire connection and better health:
Health and wellness groups
Fitness classes: local yoga studios, Zumba sessions, or even park boot camps often create a strong sense of camaraderie. Sharing a workout with others can help you stay motivated, even on the days when you'd rather not lace up your trainers.
Why it works: The shared goal of better fitness fosters a positive, supportive environment. You're not just exercising: you're bonding over a shared challenge.
Cooking or nutrition workshops: Whether it's a meal-prep class or a group that meets to share healthy recipes, these spaces offer practical knowledge and social connection.
Why it works: Cooking and eating are inherently social activities, and group settings make them even more enjoyable. You can also swap tips, successes, and even the occasional healthy treat.
Virtual communities
Online forums and groups: Platforms like Facebook groups or community apps (eg Meetup or Nextdoor) allow people with shared interests to connect, regardless of location. For example, a virtual walking club where members log miles and cheer each other on through group chats or video calls. Or why not join our PCOS Facebook group? You can find it here.
Why it works: For people with busy schedules, mobility challenges, or who live in rural areas, online communities can offer the same benefits as in-person ones.
Cross-generational opportunities
Volunteering programmes: Community gardesn, charity events, or organisations like Age UK or Lady McAdden's often bring people together of all ages to work on shared projects.
Why it works: Cross-generational activities encourage empathy, expand perspectives, and bring a wealth of new ideas to the table. Plus, they create a sense of purpose.
Mentorship schemes: Whether it's through a professional organisation or a local school, mentorship provides a two- way exchange. The mentee gains knowledge, and the mentor finds fulfilment in giving back
Hobby-based groups
Outdoor clubs: Hiking groups, cycling clubs, or even birdwatching societies combine physical activity with the chance to connect over a shared love of nature.
Why it works: Time outdoors reduces stress, boosts mood, and offers a refreshing change of scene, while the group dynamic keeps you engaged.
Creative meetups: Think knitting circles, book clubs, or art workshops. These are spaces where people come together to create, learn and share.
Why it works: Creativity is a powerful way to relax and focus and doing it with other multiplies the joy and motivation.
Faith-based communities
Many religious and spiritual organisations offer regular gatherings that focus on connection, reflection, and shared purpose.
Why it works: Faith communities often create a strong sense of belonging, which can reduce stress and provide comfort in challenging times.
If you're thinking, "That sounds amazing, but where do I start?", here are some ideas:
Reconnect: Reach out to friends or family members who make you feel good.
Try something new: Join a class or club that sparks your interest.
Find your online tribe: Virtual communities can be just as supportive as in-person ones.
Start small: Even one meaningful connection can make a difference.
It's completely normal to feel unsure or hesitant when it comes to building connection. The important thing is to take that first small step. Whether it's to text an old friend, attending a new class, or simply smiling at someone in passing, every little effort counts. Over timelines those small moments of connection can grow into something bigger - a network of support, joy, and belonging.
So, who will you connect with today?
Who are your biggest cheerleaders?
How often do you connect with them?
What's the one thing you can do this week to nurture those relationships?
10 Reasons Why You Need More Sleep
I’m sure you’re already aware that getting more sleep is a great idea, but here’s something I see a lot in my nutrition clinic: knowing something doesn’t mean doing it.
Sometimes I feel it’s because people aren’t completely sure why sleep is so important for their health and, without that vital piece of information in place, it’s hard to persuade yourself it’s something you should be doing when there are so many other things calling for your attention and your valuable time.
So today I thought I would offer up some compelling reasons why making sleep a priority really is a good idea. You will likely already know many of the things you could do to make sleep more likely to happen but there is no urgency because the concept of sleep feels too far removed from the symptoms you’re experiencing. So, here’s my list, which is not exhaustive. Let me know which is the biggest reason you have for sleeping more!
Are you ready to discover the game-changer that could transform your health? Let's talk about sleep – the unsung hero of well-being – and what the lack of it is doing inside your body.
1. Promotes weight gain
Are those stubborn extra pounds refusing to budge? Enter sleep – a star player in your weight loss journey.
Many studies point to sleep restriction leading to increased levels of ghrelin, the hunger hormone, and decreased levels of leptin, the hormone responsible for fullness.
Not only that, chemical changes inside the brain also alter the kinds of foods you fancy eating. So, by ensuring sufficient sleep, you're not just avoiding late-night snacking; you're setting the stage for a metabolism that works in your favour.
2. Creates more inflammation
Practically every cause of dis-ease in the body (and also disease) is related one way or another to inflammation. Inflammation can wreak havoc on your body, and poor sleep might be fanning the flames.
Researchers found a clear link between sleep deprivation and increased inflammatory markers. So, when you prioritise sleep, you're not just easing into dreamland; you're actively reducing the risk of inflammatory conditions of all kinds.
3. Destabilises your hormones
Your body is a finely-tuned orchestra of hormones, and sleep plays the role of the conductor. Skimping on sleep can throw this delicate symphony off balance, impacting everything from stress hormones to those governing metabolism (like hunger and fullness) as well as female hormones. For women, sleeping well is not a luxury.
When you don’t sleep, what might be on the cards includes menstrual irregularities due to interruptions your body’s natural wake-sleep rhythm, exacerbated PMS as well as problems with fertility, too. A harmonious hormonal dance begins with a restful night's sleep.
4. More stress on top of your existing stress
Feel like stress and anxiety are running the show? Let sleep be your backstage pass to tranquillity. Author of the book Why We Sleep, Matthew Walker, highlights the crucial role of sleep in emotional regulation. Get less sleep, expect heightened emotional reactivity, increased stress and anxiety, and symptoms of mental health disorders like depression.
So, when you're tucked in for the night, you're not just escaping reality temporarily; you're arming yourself against the stressors of tomorrow.
5. Poor memory
Ever wondered why a good night's sleep leaves you feeling mentally refreshed? It’s because sleep contributes to memory consolidation and cognitive function.
When you prioritise sleep, you're not just catching up on dreams; you're enhancing your brain's ability to tackle challenges, adapt to new circumstances, make better decisions, and retain information. That sounds like a win on every level imaginable.
6. Compromised immunity
Picture sleep as your body's superhero cape, especially when it comes to the immune system.
Insufficient sleep weakens your defences, making you more susceptible to infections and worse – studies point to lack of sleep also being a risk factor in a variety of cancers. Want to stay healthy? Make sleep your immune-boosting sidekick.
7. Greater risk of heart disease
Heart disease is a leading cause of illness and death across the western world and there are a huge number of risk factors involved, from smoking to being overweight. Interestingly, there is an increasing amount of attention being given to poor sleep and cardiovascular risk. It’s thought to be linked to the non-REM sleep stages, during which your whole body slows down (heart rate, blood pressure, breathing) and this is restorative for the heart.
Now imagine getting less sleep or interrupted sleep… Small wonder that chronic sleep deprivation is linked to a wide range of cardio conditions, like high cholesterol, stroke and heart attack. Guard your heart – prioritise those peaceful nights.
8. More likely to get diabetes
Watch out for the blood sugar rollercoaster! If you’ve been in my world for a while, you might have seen me talk about blood glucose levels being key for hormone balance. It’s a subject I never tire of talking about it and it’s easier to get under control than you might think. This is a key part of all my nutrition programmes so do let me know how I can help.
Lack of sleep has been linked to insulin resistance, paving the way for type 2 diabetes. Plus, as I covered in my happy healthy hormones blog, balancing sugar helps balance insulin, which keeps our sex hormones balanced.
9. You’ll die earlier
If you want to live longer (and spend more of those years in good health), sleep must be high on your to-do list. Consistent sleep patterns are key. According to the American College of Cardiology, who analysed data from a whopping 172,321 people, if you sleep well, for long enough and feel rested when you wake, you are 30% less likely to die prematurely, 21% less likely to die from cardiovascular disease, 19% less likely to die from cancer, and 40% from other causes.
Ready to feel great?
10. Get more sleep, you’ll be happier
We all know everything looks better after a decent night’s sleep. There’s not a single pasture that is not greener. It’s official. A good night’s sleep means you’ll be happier and more satisfied with life. That’s enough for me!
Are you struggling with sleep right now? Why not book in a call and find out how I can help.
Celebrating Non-Scale Victories on Your PCOS Journey: More Than Just Numbers
For those of us navigating the challenges of Polycystic Ovary Syndrome (PCOS), the relentless emphasis on weight loss can be overwhelming. The constant drumbeat of advice, often unsolicited, urging us to shed pounds can create a disheartening atmosphere.
However, it's crucial to recognize that the journey to improved health with PCOS involves much more than the numbers on a scale. In this blog post, we'll explore the concept of non-scale victories and why they are essential for celebrating progress in managing PCOS.
Shifting the Focus
In a world fixated on weight, it's easy to feel discouraged when the scales don't show the desired changes. Despite making positive diet and lifestyle adjustments that contribute to improved symptoms, the lack of movement on the scale can be demoralizing.
It's important to shift the focus from weight loss to holistic well-being and recognize the multitude of positive changes that may occur along the way.
Building Your List of Non-Scale Victories
If the struggle to see progress solely through weight loss resonates with you, consider compiling a list of non-scale victories.
These are small triumphs on your health journey that extend beyond the realm of weight.
Here are some examples to get you started:
Understanding the Purpose of PCOS Management
It's essential to remember that the lifestyle changes made to manage PCOS are not just about weight loss; they are designed to balance hormones and address a metabolic and endocrine disorder.
Shifting the measurement of progress away from the scale allows for a more comprehensive evaluation of the positive impacts on overall health and well-being.
Encouraging Others to Share
In the spirit of celebrating victories beyond the scale, I invite you to share your non-scale victories. By doing so, you contribute to a supportive community that acknowledges the diverse and impactful changes experienced on the PCOS journey. Your achievements may inspire others to recognize their own non-scale victories and continue their pursuit of holistic well-being.
Embracing non-scale victories empowers those of us with PCOS to appreciate the broader spectrum of positive changes resulting from their efforts. By acknowledging improvements in mood, energy, sleep, and more, we redefine success beyond the confines of a number on the scale.
Let's shift the narrative and celebrate the victories that truly matter on this journey towards better health. Share your non-scale victories, and let's inspire each other to keep moving forward on the path to well-being.
For any conditions other than PCOS, please feel free to be in touch with our sister clinic Alex Allan Nutrion
PCOS Clinics is part of the Green Leaf Company (London) Ltd, a limited company registered in England and Wales. Registered number: 10990293
Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. We aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
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