Why movement matters in PCOS

Many of my clients with PCOS describe the same pattern: constant cravings, afternoon energy dips, and a sense that workouts don’t really make much of a difference. These can be common experiences when insulin resistance is part of the picture.

However, regular physical activity is one of the most effective ways to improve insulin sensitivity, support glucose control, and enhance overall metabolic health in PCOS. Exercise also benefits mood, sleep quality, and body confidence - all key areas that can be affected by PCOS.

The 2023 International Evidence-Based PCOS Guideline identifies movement as a first-line approach to managing PCOS symptoms and improving long-term health. UK guidance recommends at least 150 minutes of moderate activity per week (such as brisk walking or cycling) or 75 minutes of vigorous activity, along with strength training on two or more days each week. Breaking up long periods of sitting is equally important.

Strength training and insulin sensitivity

Resistance or strength training plays a central role in improving insulin sensitivity. It increases muscle mass, and muscle tissue is one of the main sites where glucose is stored and used for energy. The more efficiently muscles take up glucose, the less insulin the body needs to produce, reducing insulin resistance over time.

Several studies have shown that women with PCOS who include resistance training experience improvements in insulin sensitivity, body composition, and metabolic markers. This type of exercise also helps protect bone density and maintain healthy weight as we age.

If you’re new to it, begin with two sessions per week using your bodyweight, resistance bands, or light dumbbells. Focus on controlled movements that target major muscle groups - such as squats, lunges, presses, and rows. Over time, gradually increase the challenge by adding repetitions, sets, or resistance. But do check with your GP if you are new to exercise or have any other health conditions.

Cardio and blood sugar balance

Aerobic or cardiovascular exercise helps the body use glucose more efficiently during and after activity. For women with PCOS, both moderate-intensity and interval-based cardio have been shown to improve insulin resistance and cardiovascular fitness.

Moderate-intensity options include brisk walking, swimming, or cycling at a pace where you can still hold a conversation. If you enjoy shorter, more dynamic workouts, interval training, alternating periods of higher effort with active recovery can be highly effective for improving insulin sensitivity and energy levels.

Aim for activities you genuinely enjoy and can maintain consistently. The goal is regular movement, not perfection.

The role of daily activity (walking, stretching)

Exercise isn’t only about structured workouts. Small amounts of daily movement make a real difference to blood sugar control and energy levels.

Simple habits, like walking after meals, taking the stairs, standing during phone calls, or doing gentle stretches before bed, all help counter the effects of prolonged sitting.

Even 10 minutes of light activity after eating can support post-meal blood glucose regulation and help stabilise afternoon energy. Over time, these micro-movements build a foundation of consistent activity that supports metabolic and hormonal balance.

How to find the right exercise for you

The most effective movement plan is one that fits your current energy, preferences, and lifestyle. Consistency matters more than intensity.

A balanced weekly routine might include:

• Two sessions of strength or resistance training
• One to three sessions of cardio or aerobic activity
• Light daily movement to reduce sedentary time

If you’re feeling tired, recovering from illness, or just getting started, gentle movement such as stretching, walking, or yoga is still beneficial. Gradually build up frequency and intensity as your energy and confidence grow.

For best results, pair regular movement with balanced nutrition, good sleep, and effective stress management - all of which further support insulin sensitivity and hormone balance.

For further information, check out our blog How to Fuel Exercise with PCOS or why not book a call?

This article is for educational purposes only and does not replace medical advice or diagnosis.

PCOS-Friendly Lentil and Spinach Stew

Many women with PCOS find that meals high in refined carbohydrate leave them hungry or craving sugar soon after. Building meals with protein, fibre, and low-GI carbohydrates helps slow glucose release and support steadier energy. 

Pulses such as lentils are naturally low GI and high in fibre and protein, which can help moderate post-meal blood glucose. 

Lentils
Plant protein plus soluble fibre slow carbohydrate absorption and support fullness. As a low-GI pulse, lentils are a useful base for blood-sugar-friendly meals.  

Spinach
Very low in carbohydrate and a source of magnesium and folate, nutrients involved in energy metabolism and general health. 

Onion and garlic
Add natural flavour. Emerging human research suggests garlic may improve some metabolic markers (glucose/insulin indices) in certain adult groups.

Tomatoes
Provide vitamin C and carotenoids such as lycopene, contributing to an overall nutrient-dense, plant-forward pattern.

Serves: 2–3

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• ½ tsp turmeric
• ½ tsp smoked paprika (optional)
• 1 medium carrot, diced
• 1 red pepper, chopped
• 150 g dried lentils (red), rinsed
• 400 g tinned chopped tomatoes
• 500 ml good quality stock
• 1 bag baby spinach
• Juice of ½ lemon
• Sea salt and black pepper, to taste
• Fresh parsley or coriander, to garnish

Method

1. Warm the olive oil in a saucepan over medium heat. Soften the onion for 5 minutes.
2. Stir in garlic, cumin, turmeric, and paprika for 1 minute until fragrant.
3. Add carrot, pepper, lentils, tomatoes, and stock. Bring to the boil, then simmer 20–25 minutes, stirring occasionally, until the lentils are tender and the stew thickens.
4. Fold in spinach to wilt, 2–3 minutes.
5. Add lemon juice, season, and finish with herbs.

Serving suggestions and variations

• Extra protein: Top with grilled chicken, prawns, or tofu.
• Extra texture: Add toasted seeds or a spoon of Greek yoghurt.
• Make it spicier: Add chilli flakes or fresh ginger.
• Batch cook: Double the recipe and freeze portions.

Get more blood sugar-friendly recipes by joining our free private Facebook group – PCOS Unlocked – or check the Recipes section of the blog.

5 Simple Food Swaps to Beat Sugar Cravings with PCOS

Many women with PCOS describe feeling stuck in a cycle of cravings, fatigue, and energy dips. I often hear clients say things like:

• “I feel like I’m constantly craving sugar.”
• “If I eat breakfast, I’m hungry again by mid-morning.”
• “I crash in the afternoon and reach for something sweet.”

These are signs that your blood sugar might be fluctuating more than it should be. When blood sugar rises quickly after eating, the pancreas releases insulin to move glucose into your cells for energy. Over time, repeated spikes can make the body less responsive to insulin’s signal — a key feature of PCOS known as insulin resistance.

Balancing blood sugar helps reduce cravings, stabilise energy, and support hormone regulation. And the good news is, it doesn’t mean cutting out all carbohydrates! We just need to make a few simple swaps that help your body use energy more efficiently.

Swap 1: White carbs → colourful veggies and legumes

Refined carbohydrates such as white bread, pasta, or rice are digested quickly, leading to sharp rises in blood sugar and insulin. Replacing some of these with non-starchy vegetables and fibre-rich legumes can help keep blood sugar steady and provide more vitamins, minerals, and antioxidants.

Try switching to:

• Cauliflower rice instead of basmati rice, or at least mixing it half and half
• Lentils, chickpeas, or beans as a base for curries, soups, and salads – or as a base for pan-fried fish or chicken
• Vegetable noodles (like courgetti or carrot ribbons) instead of refined pasta

Vegetables and legumes add fibre, colour, and texture to meals while supporting healthy digestion and a more balanced insulin response. For ideas, see our Courgetti – Three Ways recipe.

Swap 2: Sugary snacks → protein-based snacks

That mid-afternoon biscuit or cereal bar may give a quick lift, but it often leads to a crash soon after. Protein slows digestion and releases glucose gradually, helping you stay satisfied for longer.

Try replacing sugary snacks with:

• A handful of mixed nuts and a few berries
• Apple slices with nut butter
• Greek yoghurt with flaxseed and cinnamon
• Oatcakes with hummus or boiled eggs

A little protein between meals helps stabilise mood and energy while reducing the urge to reach for something sweet.

Swap 3: Fruit juice → fruit paired with protein

Fruit juice, even when labelled “100% pure”, contains concentrated sugars without the fibre that helps slow absorption. This can cause a quick rise and fall in blood sugar.

Whole fruit is a better option, especially when paired with protein or healthy fats to keep energy steady. For example:

• Berries with a few almonds or pumpkin seeds
• A small apple with nut butter
• Sliced pear with Greek yoghurt

Pairing fruit with protein supports satiety and smoother energy through the morning or afternoon.

Swap 4: Sugary breakfasts → savoury, protein-rich breakfasts

Starting the day with a sugary cereal or pastry may feel comforting, but it often leads to mid-morning energy dips. A savoury, protein-rich breakfast balances blood sugar and supports hormone health throughout the day.

Try options like:

• Scrambled eggs or tofu with spinach and tomatoes on rye or sourdough toast
• Smoked salmon with avocado on oatcakes
• A veggie omelette cooked in olive oil
• Savoury overnight oats made with milk, chia seeds, ground flaxseed, and grated courgette

These breakfasts combine protein, healthy fats, and fibre to help you stay full, focused, and energised.

Swap 5: Processed ready meals → simple home-prepped meals

Ready meals are convenient but often contain refined oils, added sugars, and low-quality fats that can make blood sugar harder to manage.

Cooking simple meals at home doesn’t need to be complicated. Start small:

• Batch-cook soups, curries, or stir-fries at the weekend
• Use olive oil, herbs, and spices instead of sugary sauces
• Combine lean proteins like chicken, fish, tofu, or lentils with plenty of colourful vegetables

Even one or two home-cooked meals each week can help improve energy, digestion, and overall wellbeing.

Small changes, big impact

Balancing blood sugar isn’t about restriction or perfection, it’s about consistency. Small, everyday swaps can support steadier energy, reduce cravings, and make it easier to manage PCOS symptoms in the long term.

Try one or two of these swaps this week and notice how your body responds. Over time, these small steps can make a real difference to your energy, mood, and hormonal balance.

For more on managing symptoms, visit my blog on PCOS Symptoms.

If you’re ready to balance your blood sugar and feel more energised, book a free discovery call to explore how a personalised nutrition plan can support your PCOS journey.

This article is for educational purposes only and does not replace medical advice or diagnosis.

PCOS and Insulin Resistance: What You Need to Know

What is insulin resistance?

Insulin is a hormone made by your pancreas that helps move glucose (sugar) from your blood into your body’s cells, where it can be used for energy. When, over time and with increased levels, cells in the muscles, liver, and fat tissue become less responsive to insulin’s signal, your pancreas compensates by releasing more. This is called insulin resistance.

Over time, if insulin levels stay high (known as hyperinsulinaemia), the system becomes strained. This increases the risk of higher blood sugar levels and, in the long term, type 2 diabetes.

The latest international PCOS guidelines highlight that insulin resistance is a common feature of PCOS and recommend assessing blood glucose control with an oral glucose tolerance test (OGTT), rather than measuring insulin directly.

Why insulin resistance happens in women with PCOS

Insulin resistance can affect anyone, but it’s especially common in PCOS due to a mix of genetic, hormonal, and metabolic factors, not simply weight or diet.

Key factors include:

1. Cellular insulin signalling changes
Women with PCOS can have differences in how their cells respond to insulin, even at a healthy weight. The muscles and fat tissue don’t take up glucose efficiently, so the pancreas produces more insulin to compensate.

2. Androgen excess
High androgen levels, one of the defining features of PCOS, can reduce how well the body responds to insulin. Meanwhile, high insulin can also drive-up androgen levels, creating a vicious cycle that reinforces both problems.

3. Visceral fat and inflammation
Fat stored around the abdomen produces inflammatory molecules that interfere with insulin’s action. Even small reductions in waist size can make a measurable difference to insulin sensitivity.

4. Genetic predisposition
Insulin resistance and type 2 diabetes often run in families. Genetic factors linked to PCOS can affect how the body regulates insulin and glucose metabolism.

5. Cellular energy and oxidative stress
Emerging research suggests that reduced mitochondrial efficiency (how cells produce energy) and oxidative stress can also impair insulin function in women with PCOS.

These overlapping mechanisms explain why insulin resistance can occur in both lean and overweight women with PCOS, and why it requires a personalised, whole-body approach.

Why hyperinsulinaemia makes PCOS symptoms worse

Persistently high insulin levels can influence other hormone systems and worsen many PCOS symptoms.

Androgen excess
High insulin stimulates the ovaries to produce more testosterone and lowers sex hormone-binding globulin (SHBG), increasing the amount of active testosterone in circulation. This contributes to acne, oily skin, and excess hair growth.

Ovulation disruption
Elevated insulin and androgens can disrupt the hormonal feedback loop needed for ovulation, leading to irregular or absent periods and difficulty conceiving.

Weight management challenges
Insulin promotes fat storage, especially around the abdomen. This creates a cycle where higher insulin makes weight loss more difficult, and higher fat levels worsen insulin resistance.

Cravings and appetite changes
Fluctuating blood sugar and insulin can disrupt hunger hormones such as leptin and ghrelin, leading to intense sugar cravings and a feeling of never feeling full.

Mood and energy
Blood sugar swings can affect energy and concentration. Many women report fatigue, brain fog, or irritability that improve once blood sugar becomes more stable.

Signs and symptoms of insulin resistance

Insulin resistance develops gradually, so it’s easy to miss. While there is no single symptom, these patterns are common among women with PCOS:

• Strong sugar or carbohydrate cravings
• Feeling tired, shaky, or irritable between meals
• Difficulty losing weight despite a balanced diet
• Weight gain mainly around the middle
• Feeling hungry again soon after eating
• Fatigue after carbohydrate-rich meals
• Darkened, velvety skin patches on the neck or underarms (acanthosis nigricans)
• Acne, oily skin, or unwanted hair growth
• Irregular or missing periods
• Blood tests showing raised triglycerides, low HDL cholesterol, or elevated glucose or HbA1c

Recognising these early signs allows you to take proactive steps through nutrition and lifestyle before complications develop.

Practical next steps if you’re concerned

If several of these symptoms sound familiar, here are steps to support metabolic and hormonal balance – but always seek guidance from your GP or a registered nutrition professional before making major changes.

Request appropriate testing
Ask your GP whether an Oral Glucose Tolerance Test (OGTT) is suitable for you. It’s the most sensitive way to assess glucose handling in PCOS.

Review your wider metabolic picture
Blood pressure, cholesterol, liver function, and waist measurement all contribute to understanding overall metabolic health.

Focus on balanced eating
There is no single “best” diet for PCOS, despite what influencers might try and tell you! It depends on the individual. However, it is best to focus on:

• Protein at every meal to support satiety
• Fibre-rich vegetables to slow glucose release
• Whole-food carbohydrates, such as veggies and legumes, in moderate portions
• Healthy fats to support hormones

Over-restricting carbohydrates can cause fatigue and cravings, so aim for balance rather than extremes.

Move regularly
Regular movement improves insulin sensitivity. A combination of brisk walking, cycling, or swimming along with weight or strength training offers broad benefits. Consistency matters more than intensity.

Prioritise sleep and stress management
Poor sleep and chronic stress raise cortisol, which can worsen insulin resistance. Good sleep hygiene and simple stress-reduction techniques can make a noticeable difference.

Insulin resistance and diabetes risk
Research shows that women with PCOS are at a higher risk of developing impaired glucose tolerance and type 2 diabetes, even at a healthy weight. This happens because insulin resistance often develops earlier and progresses more quickly in PCOS. Studies show that women with PCOS have a four- to eight-fold increased risk of type 2 diabetes compared with women without PCOS.

Over time, if insulin levels stay high, the pancreas may struggle to keep up with demand, leading to rising blood glucose. Early identification and consistent lifestyle changes can significantly reduce this risk.

Regular blood sugar checks and ongoing metabolic monitoring are therefore key parts of long-term PCOS care. The goal isn’t restriction - it’s understanding and prevention.

For a refresher on the fundamentals, see What is PCOS?

If you’d like to understand your blood sugar and hormone balance better, book a consultation to create a tailored, evidence-based nutrition and lifestyle plan designed to support PCOS and insulin sensitivity.

This article is for educational purposes only and does not replace medical advice or diagnosis.

Are you saying I’m cranky?
Tackling Mood and PCOS

For many women with PCOS, irregular or absent periods are more than just a medical symptom. They can bring uncertainty, frustration, and even a sense of disconnection from your body. Some women I’ve worked with have described feeling “broken” or anxious about not knowing when their period will arrive, while others feel dismissed when their concerns are minimised by healthcare providers.

These emotional experiences are valid. Understanding the impact of irregular cycles is an important step in caring for both your physical and mental health.

Why irregular cycles affect emotions

Menstrual cycles are guided by a rhythm of hormonal changes that influence not only reproduction but also mood, energy, and mental wellbeing. In PCOS, irregular or absent ovulation means these hormones often do not follow their usual patterns. Instead of a predictable rise and fall of oestrogen and progesterone, women may experience fluctuating oestrogen with little or no progesterone to balance it.

This disruption can lead to:

• Anxiety and stress: hormonal fluctuations, particularly low progesterone, may reduce the calming influence of GABA in the brain, contributing to heightened anxiety.
• Low mood and irritability: unopposed oestrogen and variable androgens can influence neurotransmitters such as serotonin and dopamine, making mood changes more likely.
• Uncertainty about fertility: the absence of ovulation or irregular bleeding can raise questions about reproductive health, adding another emotional burden.

Rather than being “all in your head,” these experiences are rooted in the biology of PCOS, which helps explain why mood changes are so common.

Research has shown that women with PCOS are significantly more likely to experience mood difficulties. One large UK survey reported that around 50% of women with PCOS met criteria for anxiety and nearly 14% experienced depression using standard screening tools. Other international studies have found that more than half of women with PCOS report depressive symptoms, with around a quarter experiencing anxiety symptoms. These rates are substantially higher than in women without PCOS, highlighting the very real emotional burden of the condition.

How hormonal changes influence mood

Alongside the unpredictability of cycles, hormonal imbalances themselves can affect emotional wellbeing.

• Unopposed oestrogen: In regular cycles, ovulation triggers the release of progesterone, which balances oestrogen. In anovulatory cycles (common in PCOS), progesterone may be low or absent, leaving oestrogen relatively “unopposed.” High oestrogen without progesterone’s calming balance has been linked to mood swings, irritability, and heightened emotional sensitivity.
• Low progesterone and GABA: Progesterone plays a key role in producing allopregnanolone, a neurosteroid that enhances the calming neurotransmitter GABA in the brain. Without sufficient progesterone (as in anovulatory cycles), this pathway is weakened, which can contribute to anxiety, low resilience to stress, and difficulty with sleep.
• Androgens and mood: Higher levels of testosterone and other androgens, often present in PCOS, have been associated with changes in mood regulation and may contribute to irritability in some women.
• Insulin resistance and blood sugar swings: Fluctuating glucose and insulin levels can also affect energy and mood stability, adding another layer of emotional disruption.

These hormonal dynamics help explain why women with PCOS may experience more frequent or intense mood changes, beyond the emotional impact of irregular cycles alone.

PMS and PCOS

Premenstrual syndrome (PMS) describes the physical and emotional symptoms that occur in the days before a period. These may include mood swings, irritability, bloating, and breast tenderness. In PCOS, PMS can sometimes feel more severe.

Because cycles are often longer and ovulation less frequent, progesterone levels can remain low while oestrogen fluctuates. This imbalance contributes to symptoms such as heightened irritability, anxiety, and sleep disturbance. The unpredictability of cycles can also mean PMS arrives unexpectedly, adding to distress.

While PMS is very common, if symptoms are severe or interfere with daily life, it is important to discuss them with a healthcare professional.

When PMS becomes PMDD

For some women, premenstrual symptoms go beyond PMS and develop into premenstrual dysphoric disorder (PMDD), a recognised mood disorder. PMDD causes severe emotional symptoms such as intense mood swings, depression, irritability, or anxiety in the luteal phase of the cycle (the two weeks before menstruation).

Although research into PMDD in PCOS is still developing, the hormonal irregularities of PCOS may increase vulnerability in some women. If you suspect PMDD, it is important to speak to your GP. Diagnosis usually involves symptom charting across several cycles, and treatment options can include medical, psychological, and lifestyle approaches.

You do not need to suffer in silence. Support is available, and seeking help is an important step towards improving quality of life.

The impact of feeling dismissed

A common theme for many women with PCOS is feeling unheard when they raise concerns. Being told “it’s just irregular periods” or “come back when you’re trying for a baby” can feel incredibly invalidating. Over time, this can add to feelings of isolation and frustration.

Recognising that these concerns are legitimate – and that your emotional wellbeing matters as much as your physical symptoms – is an important part of managing PCOS.

Supportive ways to cope with cycle unpredictability

While irregular cycles cannot always be fully controlled, there are ways to feel more grounded and supported:

• Cycle journaling: Even when cycles are long or unpredictable, noting symptoms such as mood, skin changes, or energy can help you find your own patterns.
• Self-care planning: Keeping essentials on hand (period products, heat packs, calming teas) can reduce stress about being caught off guard.
• Emotional support: Talking to others with PCOS, or to a practitioner who understands, can reduce feelings of isolation.
• Mind-body approaches: Techniques such as mindfulness, yoga, or breathing exercises can help calm the nervous system, especially when GABA is lower due to lack of progesterone.

These strategies cannot change the underlying hormonal patterns alone, but they can restore a sense of control and self-compassion.

When to seek professional input

If irregular cycles, PMS, or possible PMDD are causing distress or interfering with daily life, it may help to seek support. A GP can investigate medical options, while a nutrition practitioner can help you explore evidence-based ways to support hormone balance.

It is important to remember that you deserve support not just for your physical health, but also for the emotional impact of living with PCOS. If you’d like to chat further, why not book a free call?

Autumn Nourish Bowl with Pumpkin, Quinoa, and Seeds

When autumn arrives, many of us look for food that feels comforting but still nourishing. This recipe combines roasted pumpkin with quinoa, greens, and seeds - and adds either salmon or tofu - to create a colourful bowl with around 30g protein per portion. The ingredients have been chosen to support healthy ovulation, hormone balance, and steady energy for women with PCOS.

Why this recipe supports ovulation in PCOS

Ovulation can be disrupted in PCOS due to hormonal imbalances, insulin resistance, and inflammation. While food is absolutely not a cure, balanced meals can provide the nutrients needed for healthier cycles.

This nourish bowl offers:

• 30g protein per portion to support hormone production, blood sugar balance, and ovulation.
• Zinc and magnesium from pumpkin seeds, quinoa, and greens, vital for ovarian function.
• Fibre to support gut health and stable blood sugar.
• Antioxidants from colourful vegetables to help reduce oxidative stress.

Key ingredients and their benefits for ovulation

• Pumpkin or butternut squash: Beta-carotene and fibre for ovary health and immune support.
• Quinoa: A complete plant protein with magnesium and iron for energy and hormone regulation.
• Pumpkin seeds: A top source of zinc, important for egg development.
• Spinach or kale: Folate, vitamin C, and magnesium for cycle health.
• Tahini dressing: Sesame seeds provide healthy fats, zinc, and calcium.
• Protein option – Salmon or Tofu: Both deliver high-quality protein to bring the bowl to ~30g per serving. Salmon also provides omega-3s for inflammation balance, while tofu provides a plant-based, phytoestrogen-rich alternative.

Serves 2

Ingredients:

• 200g peeled pumpkin or butternut squash, cubed
• 1 tbsp olive oil
• 100g quinoa (uncooked, rinsed)
• 2 large handfuls spinach or kale
• 2 tbsp pumpkin seeds
• 1 small avocado, sliced
• Pinch of sea salt and black pepper

Protein option (choose one):

• 2 × 120g salmon fillets (cooked weight), OR
• 300g firm tofu, pressed and cubed

For the tahini dressing:

• 1 tbsp tahini
• Juice of ½ lemon
• 2–3 tbsp warm water to loosen
• Seasoning

Method:

1. Preheat the oven to 200°C (180°C fan). Toss the pumpkin cubes with olive oil, salt, and pepper, and roast for 25–30 minutes until golden.
2. While the pumpkin roasts, cook the quinoa according to packet instructions (usually simmered in double the volume of water for 15 minutes). Drain any excess water and fluff with a fork.
3. Lightly steam or sauté the spinach or kale until just wilted.
4. Toast the pumpkin seeds in a dry frying pan for 2–3 minutes until lightly golden.
5. For salmon: season and bake in the oven alongside the pumpkin for 15–20 minutes until cooked through.
   For tofu: toss cubes with a little olive oil, salt, and pepper, then roast or pan-fry for 10–15 minutes until golden.
6. Whisk together the tahini, lemon juice, and enough water to make a smooth, pourable dressing.
7. Assemble the bowls: divide quinoa, pumpkin, greens, avocado, and chosen protein between two bowls. Top with pumpkin seeds and drizzle over the dressing.

How to adapt this bowl for your needs

• Swap quinoa for buckwheat or brown rice.
• Try sunflower seeds, walnuts, or hemp seeds instead of pumpkin seeds.
• Roast extra vegetables such as beetroot, carrots, or sprouts for more antioxidants.

By building your bowl with a base of protein, fibre, healthy fats, and colourful vegetables, you’ll nourish your body and support healthy ovulation.

Want more practical recipe ideas to support healthy ovulation with PCOS? Book a consultation today for personalised nutrition guidance.