Polycystic ovary syndrome, also known as PCOS, is a complex condition. I imagine if you’re here reading this, you probably fall into one of three camps:
You’ve been diagnosed with PCOS
You think you may have PCOS
You are a friend or family member of someone with PCOS
Whichever camp you fall into, I’m so pleased you’re here to learn more about the complex condition that PCOS is, and how powerful nutrition and lifestyle strategies are in the management of PCOS.
What is PCOS?
Polycystic ovary syndrome (PCOS) is a common health problem that affects 1 in 10 women, and is characterised by a collection of symptoms related to hormonal and metabolic imbalance.
These imbalances in PCOS can wreak havoc on not just your reproductive health, but also your entire body, affecting every aspect of a woman’s life through a wide range of symptoms.
What are the symptoms of PCOS?
It’s important to note that every single woman with PCOS will have a different experience and a completely different set of symptoms. That means you may have all of the symptoms listed below or just a few, and perhaps you may also have some others that aren’t listed here too and that is completely normal.
The most common symptoms of PCOS are:
Irregular or missing periods
Acne, or oily skin
Hair loss
Excess hair growth (hirsutism)
Weight gain (particularly around the middle)
Skin tags
Darkening patches of skin
Food cravings
Anxiety
Mood changes
Fatigue
Difficulty getting pregnant
What causes PCOS?
There is no single cause of PCOS and the exact cause is unknown, but most research leads us to genetics.
Genetics
Most women with PCOS are already genetically predisposed to the syndrome, and many will also have a female relative with PCOS too. All it takes is a change in the environment for PCOS to present itself, which is why PCOS can be particularly frustrating. It is important to remember that having PCOS is never anyones fault.
Contributing factors for PCOS
What we do know is that PCOS involves a complex combination of factors that can all contribute to the progression of symptoms including:
Insulin resistance
Insulin resistance affects around 80% of women with PCOS and is by far one of the biggest drivers of symptoms. Insulin resistance is a condition in which the body’s tissues are resistant to the effects of insulin and in order to compensate for this, the body produces extra insulin. This extra insulin can increase levels of testosterone, which contributes to symptoms such as acne, hair loss, hirsutism and an irregular menstrual cycle.
Inflammation
Most women with PCOS will have some degree of low level inflammation. The exact mechanisms are not yet completely understood, however studies show its link to hormonal and metabolic imbalances, as both a cause and result of PCOS in women. Inflammation also drives insulin production, further contributing to insulin resistance.
Lifestyle factors
Your alcohol intake, sleep quality, whether you smoke or not, stress levels and exercise have all been shown in recent studies to contribute to PCOS symptoms. Chronic stress, for example, is known to play a role in raising blood sugar, contributing to insulin resistance and ultimately worsening hormonal problems.
There are many other considerations too when we’re looking at the root cause of your PCOS symptoms, and as the body systems are all connected, we also need to consider gut health, thyroid function, immune factors and your nervous system, among others too.
These will vary for each person and is why an individualised approach is key to long term PCOS success. It can be hard to figure this all out on your own, and I know first hand just how confusing having PCOS can be, but I am here to help.
Book a discovery call to get to the root cause of your PCOS.
How can a nutritionist help with PCOS?
PCOS is a lifelong disorder and unfortunately there is no cure, but the good news is that you can reverse your symptoms.
Due to the complex nature of PCOS, working with a nutritionist who specialises in this condition is key in supporting you on this health journey and formulating a comprehensive, personalised plan to help you achieve your goals.
Having PCOS myself, I’m all too familiar with the frustrations that come with it, from the irregular periods, thick, dark facial hair, cystic acne and the debilitating fatigue and anxiety.
Rather than suppressing the symptoms, I work on finding the root cause of your PCOS and restoring balance through dietary and lifestyle changes - and luckily PCOS responds really positively to these changes!
How can I support you with PCOS
There is a lot of conflicting and confusing information online, but I’m here to help cut through the noise and provide you with a targeted programme specifically for your needs.
I have deep respect for the power of nutrition in relation to managing PCOS, but I also know there are multiple other factors at play too, which can be limiting you from reaching your highest potential.
This means when we work together we won’t focus on the nutrition elements alone. We will also incorporate lifestyle strategies and targeted supplements and use advanced testing to help us get to the root cause of your symptoms. Plus where suitable, you will benefit from modalities such as body image coaching, mindset coaching, menstrual cycle and fertility awareness and food freedom techniques, with women’s health education weaved throughout your programme.
Together we will take a 360 approach to your health, where you will walk away armed with all the tools you need far beyond our time working together, so you can become a true master of your own health.
1:1 PCOS Programmes
Reset, Rebalance & Transform
This is my signature 1:1 programme that I have developed over the years, using my personal and professional experience to give you a truly transformative experience that is completely personalised to you.
There is literally no one else out there offering this unique combination of healing modalities for women with PCOS, making it a pretty special experience.
3 MONTH PACKAGE
1 x 60 minute health and nutrition assessment
5 x 30 minute fortnightly follow-up appointments
Daily coaching support via Whatsapp
Personalised nutrition and lifestyle plan, updated regularly
Targeted supplement schedule
Resources and recipes tailored to you
Blood test requests via your GP
Additional private functional testing available
Your own client portal to access everything in one place
Exclusive discounts from supplements, products and any future workshops I run
Additional coaching included as needed - habit forming, mindset, menstrual cycle and fertility awareness and body image
My time spent researching your case, communicating with other healthcare providers, interpreting any test results, creating bespoke resources and putting together safe and effective recommendations, is fully inclusive.
BONUS #1- FREE access to ‘Let’s Balance!’, my mini course for balancing blood sugar and fighting insulin resistance. RRP £120
You will come away with:
An education around PCOS (that you wouldn’t of received from your GP)
An understanding of your unique triggers and root cause of your PCOS symptoms
The exact steps to help improve insulin resistance through your diet and lifestyle
The tools to aid energy, sleep, mood, food cravings… and MORE (and these improve pretty quick once you know how!)
Confidence putting together your meals that feels easy, tastes delicious and supports your hormones
Unique protocols to support symptoms such as acne, hair loss and hirsutism
Specific recommendations to help you lose weight.. or get pregnant.. (if these are your goals)
An appreciate for, and better relationship with, your body
A love of food - wave goodbye to restriction!
The know-how on living in sync with your cycle - even if it’s irregular (although hopefully it won’t be for much longer!)
Expert guidance and support from a PCOS specialist Nutritionist (who also has PCOS - that’s me!)
Are you ready to manage your PCOS once and for all?
Recent PCOS Testimonials
Learn more about Nutrition and PCOS
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Even if you’ve just recently been diagnosed with PCOS, it’s likely that you’ve been struggling with the symptoms for a long time, and this means it can take some time for your symptoms to reverse. There’s no quick fix with anything and this is a long term lifestyle change where you understand your body and have all the tools you need to thrive.
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To put it bluntly - diets don’t work. Diets are often based on restrictions and fads - this means that as soon as you stop the diet, your symptoms come running straight back (if they even went in the first place that is!). PCOS is complex, and there are many drivers which will be different for every woman. That means a personalised approach is key. I take my clients through a non-diet approach, teaching you how to eat for your body that is sustainable for long term success!
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This will have a different impact for each person depending on your current social life…
I don’t teach restriction with my clients and as with everything, moderation is key. You will learn how to adapt these new ways of eating and living so they can fit into your usual routine and social calendar - remember this is about long term, sustainable changes.
If however, you currently spend every weekend drinking into the early hours, then making changes to your diet and lifestyle may have more of an impact - but it’s these changes that allow for healing and for you to live your best life, thriving and symptom free. It’s totally worth it - and remember, I’ll be on hand guiding and supporting you throughout.
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As a Nutritionist, I cannot diagnose anyone with PCOS. However, if you think you may have PCOS and are seeking a formal diagnosis, then I can liaise with your GP for further investigations.
The Rotterdam criteria is the most widely accepted for the diagnosis of PCOS and requires you to have two out of the following three:
Irregular or absent periods
High androgens - either from symptoms (such as hirsutism or acne) and/or a blood test (such as high testosterone)
Polycystic appearing ovaries on a scan
It’s important to note that you cannot diagnose PCOS by an ultrasound alone - many women without PCOS have cysts on their ovaries and lots of women with PCOS don't have cysts. Confusing I know - but that’s why I’m here to help guide you.
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There is currently no cure for PCOS, and this is why long term, sustainable changes to your diet and lifestyle are the best way to minimise those symptoms for good.