Struggling With PCOS?

Could Insulin Resistance Be the Cause?

Polycystic Ovary Syndrome (PCOS) affects around 1 in 10 women, impacting their hormonal balance, metabolism, fertility, and overall well-being. Research indicates insulin resistance often plays a significant role in PCOS, affecting approximately 70-80% of women with the condition.

What is Insulin Resistance?

Insulin resistance (IR) occurs when your body’s cells stop responding effectively to insulin—a hormone crucial for allowing glucose (sugar) to enter cells and be used for energy. When cells become insulin resistant, glucose struggles to enter, causing blood sugar levels to rise.

To compensate, the pancreas produces even more insulin. Over time, this leads to chronically elevated insulin levels, significantly increasing your risk for conditions such as prediabetes and type 2 diabetes.

How Does Insulin Resistance Impact PCOS?

Insulin resistance is a major underlying factor driving symptoms in many women with PCOS. Here's how it affects your body:

• Increased Insulin = Increased Androgens
  High insulin levels stimulate the ovaries to produce excess androgens (male hormones), such as testosterone. This hormonal imbalance can result in:

  • Irregular menstrual cycles

  • Excess facial or body hair (hirsutism)

  • Acne and oily skin

• Insulin Resistance & Weight Management Struggles
  Excess insulin causes the body to store more fat, especially around the belly, and increases cravings for carbohydrates and sugar, making weight loss challenging.

Practical Tips to Improve Insulin Sensitivity

Managing insulin resistance is essential for reducing PCOS symptoms and improving overall health. Here are some practical strategies:

1. Front-Load Carbs Earlier in the Day
Your body is naturally more insulin-sensitive in the morning and midday, making it ideal to consume carbohydrates during these times. Prioritise slow-digesting, high-fibre carbohydrates like quinoa, oats, sweet potatoes, or whole grains early in the day. For evening meals, focus more on protein and fibre-rich foods to support stable insulin and glucose levels overnight.

2. Balance Carbs with Protein & Healthy Fats
Always pair your carbohydrates with protein and healthy fats. This combination helps slow glucose absorption, preventing sharp insulin spikes. Examples include:

• Vegemite and avocado on wholegrain toast

• Wholegrain crackers topped with cheese and tomato

• Greek yogurt with nuts and berries

3. Incorporate Post-Meal Movement
Engaging in a 10-minute walk shortly after eating can significantly lower blood sugar levels and improve insulin sensitivity. This small habit can have meaningful benefits over time.

4. Prioritise Strength Training
Muscle tissue significantly improves glucose uptake from the bloodstream. Regularly lifting weights—aiming for at least 2-3 sessions per week—is more effective for improving insulin sensitivity than cardiovascular exercise alone.

5. Time Your Meals Strategically
Starting your day with a high-protein breakfast stabilises insulin levels, reduces cravings, and supports healthy weight management. Try incorporating meals such as scrambled eggs on wholegrain toast, protein-packed smoothies, or overnight oats with chia seeds and nuts.

By understanding and addressing insulin resistance, you can actively improve your PCOS symptoms, enhance your energy levels, and take positive steps toward better overall health.

Ready to take the next step in managing your PCOS? Reach out for personalised guidance and support!