As we know, Polycystic Ovary Syndrome (PCOS) is growing at an alarming rate with more and more women being diagnosed every single day.
While PCOS is often associated with irregular periods, weight gain, and fertility issues, one of the key factors that often goes unnoticed is insulin resistance.
Understanding the connection between insulin resistance and PCOS is crucial for managing this condition effectively, and if you understand how to work WITH insulin, not against her – you can reverse PCOS naturally just like I did.
Lets dive in shall we?
What is Insulin and Insulin Resistance?
Insulin is a hormone produced by the pancreas that plays a vital role in regulating blood sugar levels.
When we eat, our body breaks down carbohydrates into glucose (sugar), which enters our bloodstream. Insulin helps to move glucose from our bloodstream into our cells, where it is used for energy.
Think of insulin like the lock that brings in the NRG (the key) to our muscles and cells.
Without insulin, we don’t get the energy to help us thrive and do all the fun activities we want throughout the day.
Insulin resistance occurs when overtime we have ploughed our body with too many processed carbs and refined sugars that our body’s cells become LESS responsive to insulin.
As a result, the pancreas goes into overdrive and produces MORE insulin to try and keep blood sugar levels stable.
Over time, this then leads to higher levels of insulin in the blood, known as hyperinsulinemia.
This is the first stage of developing type 2 diabetes. If we continue to have a poor diet, we’ll only join the 462 million people who have it worldwide (which is completely nuts let’s be honest).
How is Insulin Resistance (IR) Linked to PCOS?
Many women with PCOS have IR (80!), even if they are not overweight.
There are 4 root causes for PCOS. You can have a mixture of them all but IR takes the lead and is thought to be one of the key underlying causes of PCOS.
I’ll say it before and I’ll say it again, hormones literally define us and are clever little messengers that dictate so much of our functions.
Insulin like the big mumma of the crew, and we have to learn to keep her happy as she influences all the other hormones which give us the nasty symptoms such as acne, hair growth and anxiety.
When insulin is elevated and we have too much, she sends a signal to testosterone to join her. Increasing the production of androgens further leads to more issues – the ones you’re probably suffering with if you have PCOS!
She also boosts cortisol up which can lead to more stubborn weight gain, lack of ovulation and a puffy moon face.
In a nut shell – Insulin is the Queen and we must look after her as much as we can.
High insulin levels basically fucks up our Ovaries and stops them functioning correctly, leading to irregular periods and preventing ovulation.
This is why I see SO many women struggling to conceive.
Because they are eating a diet that produces too much insulin, sends them on a blood sugar roller coaster everyday and causes a giant hormonal havoc!
How to Manage Insulin Resistance in PCOS
I’m going to keep it real simple for you because I am fed up that the world has over-complicated so much shit. Especially Health and Nutrition.
The first thing you need to do and really focus on is balancing your blood sugars.
Choose Low-Glycemic Foods: Foods with a low glycemic index (GI) release glucose slowly into the bloodstream, which can help keep insulin levels stable. Examples include quinoa, sweet potato, vegetables, fruits, legumes, and nuts.
Start your day with 30Gs of protein and have a SAVOURY breakfast when you can.
Think eggs, salmon, bacon, hams, fish – remove the idea that you have to have breakfast food at breakfast.
You don’t.
Trust me here, just by changing the way you start your day you will see an immediate difference in your energy, cravings and sleep.
We want to be building every single meal around the protein source for PCOS.
The more protein the better. Balancing it with GI carbs and healthy fats (avocado/nuts) and you’re laughing.
Limit Sugary and Processed Foods: Foods high in sugar and refined carbohydrates can cause spikes in blood sugar and insulin levels.
I promote the balance life 80/20 so try keep these in your 20.
Always diet fizzy drinks if you want one.
Have sugar AFTER a high protein meal and do not isolate your carbs – if you dress them (eat them with protein of fats) you will reduce the spike of insulin.
The key is balance, like everything and understanding all foods can exist in your diet in some way shape or form, we just want to prioritise the good stuff so we thrive and feel our best.
Regular Exercise:
Cardio Workouts: Low impact steady state cardio like walking, jogging, cycling, or swimming can help improve insulin sensitivity and reduce spikes.
Keep the HIITs/spins to a minimum to stop cortisol going cray.
Strength Training: Building muscle through weight training or resistance exercises can also enhance your body’s ability to use insulin effectively.
The more muscle we have on our body the more calories we burn throughout the day without even having to do anything.
Lift weights, it’s sexy.
Consistency is Key: Like anything in life, this really is the secret.
Regular exercise, even in small amounts, can make a big difference in managing insulin resistance and improving your overall health.
Focus on your steps if you’re just starting and aim for 4000 a day. Next week try for 5000. Keep going up bit by bit and that’s how you build a habit.
Weight Management:
Aim for a Healthy Weight: Losing even a small amount of weight can significantly improve insulin sensitivity and reduce PCOS symptoms.
I lost 30KG and I have helped SO many others do the same on my program.
Take it from someone who’s done the work themselves so it is actually your walking solution.
If you are serious and want some proper accountability and help – you can book a free call with me here to get you hyped up and ready to put yourself first!
Set Realistic Goals: Focus on gradual, sustainable weight loss rather than quick fixes.
A loss of just 5-10% of your body weight can have a positive impact on insulin resistance.
Supplements:
Some supplements, like inositol, may help improve insulin sensitivity and hormone balance.
My Ovacare is the only supplement I recommend to use for Inositol.
You can use my code PCOSPARTY for 15% off here – www.myovacare.com
Stress Management:
Practice Relaxation Techniques: Stress can worsen insulin resistance, so finding ways to relax is important.
Consider activities like yoga, meditation, deep breathing exercises, or spending time in nature.
Get Enough Sleep: Aim for 7-9 hours of sleep each night, as lack of sleep can affect insulin sensitivity bigggg time.
Conclusion
When I say from all the clients I have helped, once they start their day off with a protein high brekkie, reduce the processed carbs and aim for a 80/20 lifestyle – HUGE improvements come.
It really isn’t rocket science ladies, but I also totally get its hard to implement on your own.
Hence I’m here to hold your hand every sugaastep of the way!
Ready to take a leap of faith? Explore my website(Its a PCOS Party) for personalised advice, curated products, and empowering stories from women just like you.
You know what to do next – book that call. It’ll be the best thing you do for you and your health (and if its not, I’ll give you your money back!)
