Lifestyle adjustments for managing PCOS symptoms

Also forgot to mention: I ate a high protein high COMPLEX carb/low glycemic index diet when losing weight. I was also lifting heavy weights(4 times a week), did 20 minute semi-hiit run/speed walks on an inclined treadmill(3 times a week), and regularly walked up to 10 miles a day due to living off campus at the time ). This helped my insulin resistance tremendously over time, but again one slip up would bring it right back. I went down from 170 to 120 and let's just say there have been days where all ate were a few donuts at my current weight of 120 and have been fine (which looking back ik is terible, but it shows how much more tolerance my body has to sugar). I used to get dizzy 170-150 after eating ONE little bites muffin or even a medium sized banana!!

Did you know there are different types of PCOS depending on your symptoms and hormones? I have Insulin Resistance PCOS (the most common) and Insulin Resistance was the most disruptive symptom I've had. So the following advice is geared towards that: 1) Honestly cutting out added sugar and replacing it with stevia (even minimizing products I buy with added sugar) 2) Switching almost all sources of simple carbs to complex carbs 3) Eating/drinking REGULARLY throughout the day to prevent hypoglycemia 4) Exercise and weight loss (or gain if you're underweight). ☹️ Sorry ik this one is super freaking hard and shoved in our faces all the time, but, truth be told, I have so much more leeway now to break some of the above "rules" than I did when I weighed more. The body just gets more efficient when it's at a weight that's naturally ideal for you. 5) Oolong Tea and teas between meals in general to help with #4! (although please use responsibility it probably is the reason I have iron deficiency anemia now). This was super helpful for my weight loss. I would drink about 4 cups of tea a day, 2 of oolong and 2 of any other mix of tea (non-herbal). This helped tremendously with cutting out sugary drinks and filling me up with something that wasn't "food" but would hold me out between meals during weight loss. Oolong specifically acts as an appetite suppressant which helped me a ton not end up in hypoglycemic episodes between meals lol. This was before I knew I had PCOS and the effects of caffeine on PCOS so please be careful not to overdue it. There were very few times I did overdue it tho but personally found anything over 2 cups of non-herbal teas are probably not the best for you so do your research there. I am currently experimenting with supplements so I'm not much help there. Also trying to see if I get my period back after coming after BC so also no help there. I hope the above is useful to you or anyone else! Good luck!