PCOS: What It Is and How to Fight It
May 12, 2026
PCOS is a prevalent ovarian function disorder affecting women younger than 50. Roughly 90-95% of women seeking infertility treatment have PCOS(1). Symptoms include irregular periods, high androgen levels, and susceptibility to ovarian cysts. This guide addresses factors like obesity, elevated insulin, and genetics, how it can impact fertility and overall health, and how to fight it to live a normal life! Sounds like a condition to work on with your doctor right? Yes, but since diet and exercise play a huge role, Jo Strong has helped countless individuals in decreasing symptoms after diagnosis.
The doctor makes it sound simple
PCOS is annoying for those suffering with it because it's often linked with insulin resistance. This piece alone makes it very difficult to control weight gain. Doctors will recommend weight loss with a promise of symptoms reducing, but with insulin resistance it's much easier said than done. When weight loss is successful menstrual cycles can become more regular and androgen-related symptoms will decrease. Please note extreme dieting or trendy diets might not give the right nutrients and can further harm hormones, making it more challenging. Instead of strict diets, it's better to focus on a balanced diet with whole foods. If you already tried this and you're here looking for real answers give me a call, let's chat about this for real. Click here to schedule.
Insulin Resistance
You've heard of insulin resistance in Type 2 diabetes before, it also plays a major role in PCOS symptoms. It increases the already existing imbalance in male hormones related to symptoms such anovulation, acne, skin tags, excessive hair growth and alopecia (2).
Exercise is a solution that decreases insulin resistance by making the muscle more sensitive to insulin and allowing it to use glucose even without insulin. Regular activity improves blood flow, reduces body fat (especially visceral fat that interferes with insulin), and builds muscle, all of which enhance the body's ability to manage blood sugar and lower A1C levels over time. Resistance training in particular is great for building muscle and increasing the body's calorie expenditure. One study found that resistance training also improved depressive symptoms and lowered their cholesterol levels in women with PCOS.(3)
Fatigue Making Change Feel Impossible
Fatigue, another symptom of PCOS, stems from insulin resistance, hormonal fluctuations, and potential lack of sleep. Adequate rest, a balanced diet, and regular exercise can help alleviate symptoms but exercising itself is already tiring and eating a balanced diet is very difficult to do while suffering from chronic fatigue! This is why I urge my PCOS women to not suffer alone. Make a plan with your health care professionals and personal trainer to keep you accountable when you feel like you're holding the weight of the world on your shoulders.
Low Glycemic Index Foods
This is where nutrition plays a role in PCOS, eating foods with a low glycemic index decreases spikes in blood sugar levels and controls insulin which can manage associated symptoms. Eating low glycemic foods such as whole grains, non-starchy vegetables, and legumes contributes to overall health and reduction in insulin resistance. Also eating fruits and vegetables can help ease off the mental load as studies have shown those who eat fruits and vegetables are less likely to be depressed. Schedule a call to stress less about high glycemic load of fruits and read more about fruits related to mental health here.
Digestive Disorder
We said all the above regarding eating low glycemic foods, but we acknowledge that people with PCOS may have Irritable Bowel Syndrome (IBS). Confusing and frustrating to be dealing with two things at once where you start having digestive issues with certain vegetables even though they're supposed to help. Most people are scared of having to restrict even more when they have IBS, but we can guide you through the process. Click here to learn more about IBS.
Losing weight, making sure to have a balanced diet, and exercising with all these symptoms weighing on you is difficult; however, it doesn't have to be that way. Dietitians can help alleviate and help to take off that burden of PCOS with our understanding of nutrition and exercise!
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC6780983/#sec2-medsci-07-00089