The Stack

This week I dived into PCOS. If I’ve learnt anything, it’s that everyone’s PCOS is different and requires a unique approach that is tailored to personalised goals. This has made creating this stack tricker than usual as it’s not a clear-cut solution that will immediately work for everyone.

That being said, there are common themes that I picked up across research papers, expert opinions and personal experience that make this stack a solid starting point.

In a nutshell, ways to adapt to PCOS should be focused on the foods you eat, the type of exercise, stress management and support with supplements.

1. The food messaging with PCOS is to prioritise your protein, eat good fats, and keep your carb intake low but avoid the refined stuff and sugar. I did see a diet ratio reference of 20% complex carbs, 40% protein and 40% fat, however, the overall message was protein first.

2. Exercise is key with PCOS. The suggested type of exercise is resistance/weighted training coupled with low-intensity training like walking and yoga—overdoing cardio results in increased cortisol which you want to avoid with PCOS.

3. Across the board, choosing which targeted supplements have the best ROI was difficult as there is a range you can take. From research and expert suggestions myo-inositol and vitamin d have a clear impact on PCOS, while magnesium seemed like a good all-rounder to add. Additional supplementations that are mentioned include berberine, omega-3 3 and zinc. When taking supplements, it’s good practice to start with one at a time to track if they impact you.