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pcos and insulin resistance

Understanding PCOS and Insulin Resistance: Your Guide to Better Health

By Kate Fearnley

Understanding PCOS and Insulin Resistance: Your Guide to Better Health

If you're one of the millions of women living with PCOS, you may be struggling with weight gain, fatigue, irregular periods, thinning hair, acne or difficulty conceiving. But, did you know that insulin resistance could be the key to understanding and managing these symptoms?

With PCOS affecting so many women worldwide, it's important to grasp how insulin resistance plays a role in your health and vitality. 

In this blog, we’ll explore the connection between PCOS and insulin resistance and how you can take control of your wellbeing through 1:1 coaching, lifestyle tweaks, and targeted supplements.

A Closer Look at PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women, often during their reproductive years, though it can pop up at any time. Normally, the ovaries release eggs during the menstrual cycle, but with PCOS, this process gets disrupted, leading to tiny fluid-filled sacs (follicles) that mess with your hormones. This can result in irregular periods, excess hair growth (or thinning hair), acne, and weight gain.

The exact cause of PCOS is still a bit of a mystery, but it’s likely a mix of genetics and environmental factors. So, if your mum or sister has it, your chances of developing may be higher. Factors like diet, hormonal imbalances (such as elevated androgens), poor gut health, insulin resistance, inflammation, and even poor sleep patterns can make symptoms worse.

How Insulin Resistance Fuels PCOS Symptoms

Insulin resistance happens when your body’s cells stop responding properly to insulin, the hormone that keeps your blood sugar in check. In response, your body pumps out even more insulin, which can lead to weight gain, fatigue, and other issues. Around 70% of women with PCOS deal with insulin resistance.

Extra insulin prompts your ovaries to make more androgens, creating a frustrating cycle where symptoms like irregular periods and weight gain worsen, making it harder to manage. Tackling insulin resistance is key—not just for easing PCOS symptoms but also for improving long-term health and mental wellbeing. Blood sugar imbalances can often lead to mood swings, anxiety, and depression, due to the impact on brain function.

Simple Lifestyle Tweaks to Take Control of PCOS

  • Nutrition: Eating a balanced diet is key to managing insulin resistance and PCOS. Focus on whole grains, lean proteins, and healthy fats while cutting back on processed foods, caffeine, refined carbs and sugars. Low-GI foods can help keep your blood sugar steady and carry healthy snacks or prepped meals to maintain balanced blood sugar on the go. Have coffee after meals, never on an empty stomach. Start your day with a protein-rich breakfast with healthy fats and complex carbs for sustained energy and to avoid sugar spikes and sugar cravings later in the day. 
  • Exercise: Regular movement, especially strength training and HIIT, works wonders for improving insulin sensitivity. Aim for 30 minutes most days. Not only will it help with weight, but it also balances hormones and boosts your overall mood and endorphins.
  • Stress Management: Stress can mess with insulin resistance by raising cortisol. Try mindfulness, breathing exercises, or yoga to keep it in check. And don’t forget sleep! Melatonin (your sleep hormone) is linked to ovarian function, so getting enough rest is essential and pair this with magnesium to support your nervous system and better sleep.
  • Gut Health: Your gut’s a major factor when it comes to PCOS. Load up on fibre rich fruits and veggies, and fermented foods like yogurt, kimchi, and sauerkraut for a happy gut. Your gut and liver work together to detoxify your body, so keeping them in tip top shape is key for eliminating toxins and excess hormones. Hydrate, eat your greens, and take it easy on the alcohol, caffeine and processed foods.
  • Avoiding Sugar: Sugar can throw your hormones and gut into chaos. Cut down on sugar, processed foods (often laden with hidden sugar), and refined carbs, instead opting for nutrient rich, protein packed snacks will help keep your blood sugar and energy levels on point.

    • Personalised Coaching for Your Unique PCOS Journey

    Every woman’s experience with PCOS is different, and that’s why Kate’s Vitality & Longevity 1:1 Health Coaching Program is fully tailored to your unique needs. Kate works closely with you from the start, taking the time to understand your personal challenges and goals. Together, you’ll create a customised plan that fits effortlessly into your lifestyle.

    Along with expert guidance on nutrition and lifestyle changes, your plan includes a personalised supplement plan including our exclusive Balance Oil Omega 3 supplement - a powerful formula designed to reduce inflammation and balance your Omega 3:6 ratio, a key factor in managing PCOS.

    Throughout your journey, Kate stays by your side with ongoing support, regular check-ins, and continuous adjustments to keep you on track. Her holistic approach includes advanced health testing to evaluate key factors like inflammation, Vitamin D, blood sugar, and gut health. These insights allow Kate to make precise adjustments to your plan, promoting cellular longevity, enhanced immunity, energy, and vitality while ensuring it remains effective and aligned with your evolving needs.

    As part of the Kate Living community, you’ll have lifetime access to valuable educational resources, exclusive discounts, and ongoing perks. Plus, the Kate Living Clinic App gives you direct access to Kate whenever you need it, so you’re never alone on your health journey.

    Simplify Your Supplements with Our Happy Hormones Bundle

    Managing PCOS and improving insulin sensitivity can be overwhelming, especially with so much conflicting information about supplements. That’s why we’ve simplified it with our Happy Hormones PCOS & Endo bundle—an expertly selected bundle of key nutrients designed to empower you to take control of your PCOS and support your journey to better health.

    • Omega 3 (Fish or Vegan): Tackle inflammation and pain, while boosting brain clarity and emotional balance with the powerful anti-inflammatory benefits of Omega-3s.

    • Sulforaphane: By aiding in detoxification, Sulforaphane helps reduce bloating, supports weight management, and enhances liver function, making it easier to manage PCOS symptoms. 

    • B Complex: Wave goodbye to fatigue and enjoy more energy, better mood, balanced hormones and sharper focus all day long.

    • Magnesium: Curb sugar cravings, relieve cramps, and boost both your energy and mental wellbeing. Magnesium also enhances sleep quality, reduces headaches and migraines.

    • Vitamin D: Vitamin D is key to reducing inflammation, boosting your immune system, and improving your mood, helping you feel more balanced and resilient.

    • Zinc: Zinc helps regulate blood sugar levels, support fertility, curbs sugar cravings, and supports both your immune system and gut health, essential components in managing PCOS.

    Take Control of Your PCOS—Your Future Self Will Thank You!

    PCOS and insulin resistance are deeply connected, but they don’t have to define your life. With the right knowledge, tools, and support, you can take control of your health, balance your hormones, and reclaim your vitality. Whether through personalised coaching, lifestyle adjustments, or the right supplements, you have the power to make lasting, positive changes.

    Don’t wait to start feeling better—take the first step today. Join Kate’s Vitality & Longevity 1:1 Health Coaching Program and discover a tailored approach that’s all about you. Or, if you're ready to simplify your supplement routine, try our Happy Hormones PCOS & Endo bundle and start nourishing your body with the essential nutrients it needs.

    You don’t have to manage PCOS alone. We’re here to support you every step of the way. Explore our range of supplements and resources to start making a difference today—your future self will thank you!

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