PCOS can feel so overwhelming with all the misleading information out there. Have you spent hours googling but still feel confused? Spent money on supplements that aren’t making your symptoms any better? Tried numerous fad diets, only to give up a few weeks down the line?
Don’t worry, I totally get it. I was there for so many years so can completely understand how frustrated you are feeling!
One thing I want you to understand – PCOS does NOT have to be complicated. You don’t have to make a million changes. You don’t have to spend hundreds on pills and potions.
Small, simple changes over a period of time that turn into habits is really all it takes.
As soon as we start focusing on the little steps rather than the entire race, PCOS does not seem so daunting. You will start you feel better just from implementing a few simple changes today.
I want to help you on your PCOS journey and to make it as easy as possible. Consistency and discipline are two things I need you to have however, as unfortunately nothing happens overnight and you do need to put in the effort to achieve the results you want.
In my PCOS bundle, I’ve made it super easy for you to get started on your journey.
SO here are my top 3 changes you can make today to start reversing the condition and to live your happiest, healthiest life!
1. Limit your High GI carbohydrate intake
Carbs are NOT the enemy but the TYPE we consume can have a direct impact on our blood sugars and insulin levels.
Many women with PCOS have something called insulin resistance, in which the body doesn’t use the hormone insulin effectively. Insulin, which is produced by the pancreas, enables the body to use glucose, or sugar, from food for energy. It also helps keeps blood sugar levels in check.
The ideal diet consists of a variety of foods from various food groups—healthy carbohydrates, such as vegetables and fruits; lean meats, such as poultry; fish; and high fiber grains. Low glycemic index foods cause the body to release insulin slowly and steadily, making it easier for your body to use food as energy rather than store it as fat. When we have elevated insulin levels, this can increase testosterone which leads to the nasty symptoms such as hair growth, loss and acne. Controlling our insulin spikes is key to managing symptoms.
Try to avoid refined high GI carbs, which are found in processed foods, especially white flour, rice, rice and sugar. Opt for carbs such as quinoa, sweet potato, and cauliflower rice (a perfect alternative to normal rice!) You should also avoid sugary drinks, including fruit juice and fizzy drinks (General rule – don’t drink your calories!)
Regular exercise has many benefits in treating PCOS. It helps you keep the weight off by burning calories and building muscle mass, which in turn also decreases insulin resistance. Exercise can also help lower cholesterol levels and testosterone.
Just by increasing your NEAT (Non Exercise Activity Thermogenesis) you will burn more calories throughout the day, preventing weigh gain. Aim for 10,000 steps a day, avoid the lifts, park further from the supermarket and think of activities you can take up that you actually enjoy.
Swimming, cycling, badminton, padel, dancing, surfing. Yoga. Find something that isn’t a chore and exercise won’t feel difficult!
Incorporating strength training was one of the best things I ever started. I saw my body shape change, becoming more defined and toned. I felt physically much stronger, which made doing general life a whole lot easier.
Again, don’t overcomplicate it. Stick to the compound movements. Squats. Lunges. Hip Thrusts. Chest Press. Shoulder Press. Build weight slowly. Focus on form and technique. Progressive overload.
If you want an actual PCOS specific gym program with the exact split you should be following everyday, click here to get your $27 PCOS bundle today!
3. PRIORITISE SLEEP
Sleep is a hot topic at the moment with more studies showing just how important it is for recovery, brain function and our hormones.
Research has found that women with PCOS may be more likely to experience poor sleep quality or chronic daytime sleepiness.
Wired but tired? Does it take you ages to fall asleep? Do you still wake up feeling exhausted? This is very common due to elevated cortisol levels, so we must help ourselves where we can to ensure a good night sleep.
Avoid disrupting the rhythm by sleeping in on the weekends. Make sure your bedroom is only for sleep or sex. Avoid watching TV or reading in bed, otherwise your brain will associate being in bed with not sleeping. Being active, exercising and going outdoors can improve quality of sleep but not too close to bedtime so your body has time to calm down.
Personal tip – I put on a meditation podcast to help me relax and get into a calm state when I’m in bed. I can’t say if I actually ‘meditate’ but it definitely does something as I fall asleep almost immediately!
Getting 7-9 hours of good quality sleep will reduce your cravings throughout the day, increase productivity, reduce insulin resistance, promote weight loss and generally increase your happiness throughout the day. Turn that phone off as hard as it may be, dim the light, wack on a podcast and get in those zzzz’s!
Want some actual accountability, support and guidance from someone who’s been there, got the T-shirt?! I’m here to help!
Grateful to serve you <3
Love as ever