Drew Baird "the PCOS Mentor"

PCOS/PMOS weight gain is HARD. And I don’t think people who haven’t experienced it always understand just how much it can affect you.

It’s not only the number on the scales. It’s looking in the mirror and not feeling like yourself., clothes suddenly not fitting, avoiding photos, feeling uncomfortable in your own body. And then the frustration of thinking “I’m trying… why is nothing changing?”

And one of the worst parts? You can genuinely be trying to eat better and exercise more, but if your plan isn’t actually addressing what’s going on with your PCOS/PMOS, it can feel like you’re constantly fighting your own body.

If weight loss is your goal, here are 5 simple things I’d start with:

👉 Build every meal around protein. Aim for around 25–35g per meal. It helps keep you fuller and makes hitting your daily protein much easier.
👉Walk more. You don’t need to destroy yourself with cardio. Start aiming for 8–10k steps per day and get consistent with it.
👉Strength train. Building muscle is one of the best things you can do when insulin resistance is part of the picture. Even 3 good sessions per week is a great start.
👉Stop trying to eat as little as possible. Build proper meals with protein, fibre, carbs and healthy fats so you’re not starving all day and then battling cravings at night.
👉Look at the whole picture. Sleep, stress, insulin resistance, hunger, your cycle, training, nutrition and supplements all matter. PCOS/PMOS weight loss isn’t about finding one magic food or supplement.. it’s about getting the whole plan working together.

This is exactly how we approach things with our coaching. We look at you, your symptoms, your lifestyle and your goals, then build the nutrition, training and supplement plan around that.

Okay, let me explain WHY I picked these 👇🏼

🍈 Cantaloupe for insulin resistance... naturally contains inositol, which is one of my favourite nutrients for PMOS (PCOS). Inositol helps your body respond better to insulin, which is HUGE because insulin resistance is one of the biggest drivers behind weight gain, cravings, hunger and hormonal issues with PMOS.

🫐 Blueberries for cravings... they’re packed with fibre and polyphenols that help with blood sugar control. More stable blood sugar = fewer of those ridiculous cravings where you feel like you could eat everything in the kitchen 😂

🍓 Strawberries for PCOS belly... one of my favourites when you’re trying to lose weight. They’re low in calories, high in water and fibre, and you can eat a decent amount of them without smashing your calories. Basically, more food for fewer calories, which makes losing weight WAY easier.

🍎 Apples for hunger... great for fullness. They’re high in fibre, take a while to eat and help keep you satisfied for longer. If you’re someone who eats and then feels hungry again an hour later, add more foods like this.

🍌 Bananas for low energy... give you easy-to-use carbs, plus potassium and vitamin B6, so they’re a great option when you’re feeling flat or need energy around training. And NO, you don’t need to avoid bananas because you have PMOS (PCOS) 😂

🥝 Kiwi for poor sleep... this one is actually really cool. Kiwi has been studied specifically for sleep, with people eating kiwi before bed seeing improvements in how quickly they fell asleep, how long they slept and overall sleep quality.

And if you want some extra help, you can shop my Health & Balance Vitamins supplement range through the link in my bio.

Or, if you’re sick of trying to figure all of this out yourself and want us to actually build a personalised PMOS (PCOS) plan around YOUR symptoms, nutrition, training and goals, comment COACH below and we’ll have a chat x

Eat good, not less ✌️

Want more help with your PMOS/PCOS?

💊 SUPPLEMENTS: Want help choosing the right supplements for your PMOS/PCOS? Shop my range at Health & Balance Vitamins [link in bio]

✨ COACHING: If you’re ready for a personalised plan to improve your PMOS/PCOS, lose weight and feel like yourself again, apply through my bio ❤️

Here are my four favourite everyday supplements for PCOS/PMOS 👇🏼

💊 Inositol: Probably the supplement I talk about the most for PCOS/PMOS. It helps with insulin resistance, more regular periods, energy, sleep. So many areas of PCOS!

☀️ Vitamin D: So many women with PCOS/PMOS are low in vitamin D. Supplementing with it is directly associated with improved insulin sensitivity, reduced androgens, more regular cycles, and better fertility.

😴 Magnesium: One of my favourites for stress, sleep, nervous system support, cravings, and helping calm that “wired but tired” feeling so many women with PCOS/PMOS deal with.

🔥 L-Carnitine: HUGELY underrated!! Helps with energy and how your body uses fat for fuel. If you need help with fatigue, insulin, and body weight, this is a must-try!

Always remember my friend, supplements can be VERY helpful for PCOS/PMOS. I genuinely think they should always be part of the plan. But they should never be the whole plan!!

And don’t just take random supplements because someone on social media said they’re “good for PCOS” 😅

The best supplement is the one that actually makes sense for:
✨ YOUR symptoms
✨ YOUR blood work
✨ YOUR goals

That’s why I always try to explain what supplements actually do, so you don’t feel overwhelmed and can make informed decisions instead of guessing. Because when the right supplement matches the right problem… that’s when you can start seeing real improvements in your symptoms ❤️🙏

I’ve taken the supplements I recommend most for PCOS/PMOS and made it SIMPLE. No walking into a supplement shop staring at 400 bottles. No guessing which forms to buy. No buying random crap you don’t need. Just high-quality supplements made specifically with PCOS/PMOS in mind.

If you’re ready to stop guessing and actually support your body properly, you can shop HBV through the link in my bio ❤️

Does anybody else feel like this?! 😂 Let me know in the comments if you deal with crazy hunger and cravings because of your PMOS (PCOS) 👇

This is SO common, and it’s also one of the most frustrating parts of PMOS (PCOS)… especially when you’re genuinely trying to eat healthier and your body is screaming at you to EAT 😭

A big reason is insulin resistance. Basically, insulin helps move sugar from your blood into your cells so your body can use it for energy. When your body isn’t responding to insulin properly, you can end up with bigger blood sugar swings, feel hungry again sooner, crave sugary/carby foods and feel like you’re constantly thinking about your next meal.

Then add poor sleep, stress and hormonal changes into the mix and those hunger signals can get even LOUDER.

This is why I’m always saying PMOS (PCOS) isn’t just about “having more willpower.” Getting enough protein and fibre, building balanced meals, moving your body and working on insulin sensitivity can make a HUGE difference to how in control you feel around food.

Want more help with your PMOS/PCOS?

💊 SUPPLEMENTS: Want help choosing the right supplements for your PMOS/PCOS? Shop my recommendations at Health & Balance Vitamins [link in bio]

✨ COACHING: If you’re ready for a personalised plan to improve your PMOS/PCOS, lose weight and feel like yourself again, send me a message ❤️

Facial hair is one of those PMOS (PCOS) symptoms that people REALLY underestimate unless they’ve actually lived with it.

It’s not just shaving once a week. For some women, it’s shaving at night and already checking their chin, jaw or neck again the next morning because they can feel or see it coming back.

And that constant checking can absolutely destroy your confidence. You’re thinking about the lighting, whether someone can see it, whether they’re looking at your chin… it becomes SO much bigger than “just hair.”

The reason this happens with PMOS (PCOS) is higher androgen levels and/or increased sensitivity to androgens, which can cause darker, coarser hair growth on areas like the chin, jaw, neck and upper lip.

This is why I’m always saying you need to work on what’s actually driving your PMOS (PCOS), rather than ONLY trying to manage the symptom on the outside.

If you want some extra support, you can shop my supplements, made specifically for PMOS (PCOS), through HBV. And if you want someone to actually build the nutrition, training and supplement plan WITH you, that’s exactly what we do through our coaching ❤️ Both are linked in my bio.



credit: lily_mirandaa

One of the biggest misconceptions about a PCOS/PMOS belly is that it’s all your fault because you’re eating too much. It’s not that simple!

This is why when the only thing you do is cut your calories, it nearly always ends up backfiring. You know this because you’ve done it 50 times already!

Insulin resistance can make your body more likely to store fat around your tummy, while higher stress hormones, inflammation and water retention can make your stomach look and feel even bigger.

Higher hunger + intense cravings + fatigue + crap sleep = PCOS/PMOS belly. This is why just eating less and exercising more doesn’t always address the actual problem. If you’re not addressing the hormones, you’re not fixing the problem at the root and the second you stop trying your best, things spiral fast!

Again, you know this because you’ve done it 50 times already!

If you’re ready to actually get on top of your PCOS/PMOS and want some help doing it, comment HELP and I’ll send you a message about how we help our clients ❤️