PCOS Nutrition Plan

You’re not just ‘tired’ - here’s why a good night’s sleep shouldn’t be overlooked when managing your PCOS symptoms! ➡️

Studies have shown that women with PCOS have elevated nighttime melatonin levels and disrupted circadian rhythms, which are associated with poor sleep quality.

Not sure what foods to eat if you have PCOS?

Download your FREE PCOS-friendly foods list here! 👇
https://www.pcosnutritionplan.com/

These PCOS-friendly Mediterranean Eggs on Toast are the perfect way to start your day! 🍳

They are packed with protein and fibre to keep you feeling full for longer.💜

Here’s how to make it:

1. Chop the silverbeet (Swiss chard) into small pieces.
2. Finely dice the red onion.
3. Chop the parsley and crumble the Greek feta into small pieces.
4. Sauté the silverbeet and onion in garlic-infused olive oil in a pan over medium heat. Add the diced red onion + silverbeet and sauté for 1-2 minutes.
5. In a separate pan, crack the eggs and cook them to your liking (sunny-side up, scrambled with almond milk or poached).
6. Season with salt + pepper and crumbled feta + parsley then serve on a slice of toast!

We hear you 🤍

Living with PCOS can be hard and feel unfair at times. We are here to support you and help you manage your symptoms so you can thrive! You are never alone on this journey. Thank you for being part of this community.

You’ve got this 🤍

A recent study published in February 2024, highlighted the benefits of myo-inositol supplements for women with PCOS.

After taking 1g twice daily for 6 months, results showed:

- 68% of participants restored menstrual cycle regularity after 6 months of supplementing with mayo-inositol.

- Improved endocrinological and metabolic parameters (lowered LH and LH/FSH)

- Improved insulin resistance

Other studies have also found myo-inositol to be beneficial for supporting fertility in women with PCOS which was seen by:

- Impoving egg quality and frequency of ovulation

- Effective in normalising ovarian function

PCOS STUDY ALERT🚨

A recent study compared the effects of berberine, metformin, and myoinositol in women with PCOS.

3 groups were given either Berberine, Metformin or Myoinositol over a 3-month period.

Group 1: 500mg Berberine, twice a day.

Group 2: 500mg Metformin, twice a day.

Group 3: 1000mg Myoinositol, twice a day.

The results showed:

🔎 Metformin improved all the parameters in women with PCOS.

🔎 Berberine may have greater potential to reduce the risk of cardiovascular disease than metformin in women with PCOS due to its effect on body composition, lipid profile, and improvement in hormone status.

🔎 Myoinositol improved endocrine parameters and insulin sensitivity and may be considered as a first-line option in women with PCOS who have insulin resistance without prediabetes or diabetes.

Study info: Study on the Effect of Berberine, Myoinositol, and Metformin in Women with Polycystic O***y Syndrome: A Prospective Randomised Study
Neha Mishra et al. Cureus. 2022. https://doi.org/10.7759/cureus.21781

*As each individual’s requirements are different, always consult a qualified health professional before starting any new supplement.

Research has shown that women with PCOS have lower serum magnesium levels, compared to healthy women without PCOS. Low levels of magnesium have also been linked to an increased risk of type 2 diabetes.

Magnesium plays a role in so many functions in the body including hormone production, regulating blood sugar levels, regulating neurotransmitters and cellular energy production.

The RDI of magnesium for women is:

19-30 years: 310 mg/day

30+ years: 320 mg/day

Here are our Nutritionist’s top 5 food sources of magnesium:

• Pumpkin seeds
• Almonds
• Spinach
• Avocado
• Cashews

Easter is almost here, and what better way to celebrate than by making these PCOS-friendly Almond & Peanut Butter Easter Eggs!🐰🍫

These Easter Eggs are lower in sugar and combined with low GI nuts, making them a better choice for managing blood glucose levels. They are packed with antioxidants and taste quite rich (so you’ll be satisfied after a few!).🐣

What you’ll need:

• Mini Easter Egg Moulds
• 150g 70% Dark Chocolate (plus 30g extra for joining eggs together)
• 1/2 tsp coconut oil (preferably liquid coconut oil)
• 1/2 tsp powdered monk fruit (or sugar-free sweetener/stevia)

For Almond Eggs:

• 2 tbsp almonds

For Peanut Butter & Protein Swirl Eggs:

• 1/2 cup organic smooth peanut butter
• 2 scoops of vanilla vegan protein powder

Method:

For Peanut Butter & Protein Swirl:

Combine peanut butter and protein powder until mixed in. Set aside.

For chocolate:

Heat chocolate on low heat on a stove top (or double boiler) until melted.

Stir in monk fruit sweetener and coconut oil.

Pour chocolate in moulds until half full (leaving enough room for peanut butter or an almonds).

Add 1 almond or 1/2 a tsp of peanut butter into the middle of the egg. Make a swirl with the peanut butter using the end of a knife.

Allow to set in fridge for 2 hours.

Once set, remove from moulds, melt the excess chocolate. Spread onto half of the chocolate eggs, and gently place other half of the egg on top of each. Press gently and smooth edges until stuck together.

Place back in the fridge until set. Remove and enjoy!

Happy Easter! 💛

NEW PCOS STUDY ALERT🚨

A study comparing the effects of cinnamon, ginger, metformin and placebo on a group of women with PCOS over an 8-week period has shown promising results for the supplementation of cinnamon and ginger as a potential alternative to metformin!

Each of the 4 groups of participants took 500mg of cinnamon, metformin, ginger or placebo 3 times a day.

The results showed that:

• Weight and BMI decreased in all 4 groups.

• Cinnamon supplementation caused similar reductions in body weight, insulin resistance, testosterone level to that of metformin.

• Ginger supplementation decreased FSH, LH and SHBG, hormonal effects not seen following metformin consumption.

Does this sound familiar?

Some women with PCOS struggle to lose weight, even after trying what feels like every diet under the sun! It can be really frustrating and also lead to unhealthy eating patterns.

The main drivers are often insulin resistance, hormone imbalances and inflammation, which can impact weight loss and fat storage.

Managing blood sugar levels and addressing any underlying inflammation and hormone imbalance is key for weight loss success in PCOS. 🌸

For PCOS nutrition tips and PCOS-friendly recipes, connect with us on Instagram www.instagram.com/pcosnutritionplan