The Best Nutrition and Workout Routine for PCOS

Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, influencing hormone balance, metabolism, and overall well-being. While there is no one-size-fits-all approach, strategic nutrition and exercise can significantly improve symptoms, balance hormones, and enhance quality of life.

Nutrition for PCOS: What to Eat and What to Avoid 🍳

Women with PCOS often experience insulin resistance, making blood sugar regulation a key focus of their diet. A well-structured, whole-foods-based nutrition plan can help stabilise hormones and improve metabolic health.

Best Foods for PCOS:

Lean Proteins: Chicken, turkey, fish, tofu, and eggs help stabilise blood sugar and keep you full longer.
Healthy Fats: Avocados, nuts, seeds, and olive oil support hormone production and reduce inflammation.
Fibre-Rich Foods: Vegetables, legumes, and whole grains (such as quinoa and oats) improve digestion and help manage insulin resistance.
Low-Glycemic Carbohydrates: Sweet potatoes, brown rice, and whole grains prevent blood sugar spikes.
Anti-Inflammatory Foods: Turmeric, ginger, berries, and leafy greens help combat inflammation commonly seen in PCOS.
Fermented Foods: Kimchi, sauerkraut, kefir, and yogurt support gut health, which plays a role in hormone balance.

Foods to Limit or Avoid:

Refined Carbohydrates: White bread, pastries, and processed snacks can spike blood sugar and worsen insulin resistance.
Sugary Beverages: Soda, fruit juices, and energy drinks contribute to inflammation and blood sugar dysregulation.
Dairy and Gluten: Some women with PCOS find relief by reducing or eliminating dairy and gluten, as they may contribute to inflammation and hormone imbalances.
Processed Meats and Fried Foods: These foods can increase inflammation and exacerbate metabolic dysfunction.

Meal Timing & Blood Sugar Management:

Prioritise protein and healthy fats at breakfast to stabilise blood sugar throughout the day.
Avoid long periods without eating—aim for three balanced meals and one or even two healthy snacks if needed (especially if you are training).
Stay hydrated with water and herbal teas to support metabolism and digestion.

Best Workout Routine for PCOS 💪🏾

Exercise is a powerful tool for managing PCOS, helping with insulin sensitivity, weight management, and reducing inflammation. The key is consistency and choosing workouts that don’t overly stress the body.

Strength Training (3-4 times per week)

Resistance training improves insulin sensitivity, builds lean muscle, and supports metabolic health.
Focus on compound movements like squats, deadlifts, lunges, push-ups, and rows.
Keep reps moderate (8-12 reps per set) and use progressive overload (gradually increasing weights over time).

Low-Impact Cardio (2-3 times per week)

Walking, cycling, or swimming can help reduce stress and improve heart health without overburdening the body.
Aim for 30-45 minutes of steady-state cardio per session.

High-Intensity Interval Training (HIIT) (1-2 times per week, if tolerated)

Short, intense bursts of exercise followed by rest periods can improve insulin sensitivity.
Keep sessions short (15-20 minutes) to avoid excessive cortisol spikes.

Yoga and Pilates (1-2 times per week)

Helps reduce cortisol (stress hormone) levels and improve flexibility.
Supports core strength and overall recovery.

How can you put a workout routine together without feeling overwhelmed , I would suggest you prioritise strength training first as building muscle is the key to helping you with insulin sensitivity, pair that with some steady state cardio (like going for a walk) and even that is enough to get started.

Heres what your routine could look like:

3x strength sessions

1x pilates

1x yoga

Walking at least 5 days per week

Follicular/Ovulation : add in 1x HIIT instead of one of your usual sessions

Its a good idea to have some form of movement every day, not strength training however because you need to have recovery days in order to see muscle grow, but on those recovery days you could do a yoga class or your steady state cardio activity.

Merging Your Workout Routine and Nutrition Plan Into Daily Life

Balancing a structured nutrition and workout routine while managing a busy lifestyle can be challenging, but with the right approach, it can become second nature.

1. Meal Prep and Planning

Batch cook meals on weekends or in the evenings to ensure you always have nutrient-dense options ready.
Keep quick, healthy snacks like nuts, yogurt, and boiled eggs available to avoid last-minute unhealthy choices.
Prepare protein-packed smoothies with healthy fats and fibre to fuel workouts or act as a quick meal replacement.

2. Scheduling Workouts Wisely

Treat your workouts like important appointments—schedule them into your calendar just like work meetings.
If time is tight, focus on efficient workouts like 30-minute strength sessions or a quick HIIT instead of long gym sessions.
Consider morning workouts to avoid energy dips later in the day that may derail motivation.

3. Optimising Nutrition Around Workouts

Pre-Workout: A balanced meal with lean protein, and a small portion of complex carbs 1-2 hours before training.
Post-Workout: A protein-rich meal or shake within 30-60 minutes to support muscle recovery and insulin sensitivity.
Hydration: Drink plenty of water throughout the day to aid metabolism and recovery.

4. Managing Stress and Recovery

Stick to a consistent sleep schedule to support hormone balance and recovery.
Incorporate stress-reducing activities like yoga, deep breathing, or meditation to keep cortisol levels in check.
Listen to your body—adjust workouts and meals as needed based on energy levels and hormonal fluctuations.

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Optimising Recovery & Stress Management

Stress can worsen PCOS symptoms, so managing cortisol levels is crucial.

Prioritise sleep (7-9 hours per night).
Practice mindfulness through meditation, deep breathing, or journaling.
Support gut health with probiotics and fibre-rich foods.
Consider supplements such as inositol, omega-3s, and vitamin D (consult a healthcare provider first).

The Bottom Line

Managing PCOS with the right combination of balanced nutrition, strength training, low-impact cardio, and stress management can make a significant difference in symptoms and overall well-being. By making sustainable lifestyle changes and merging nutrition with a realistic workout schedule, you can improve insulin sensitivity, support hormone balance, and feel more energised every day.

Would love to hear your thoughts—what strategies have worked best for you in managing PCOS?