Nutrition Science for PCOS Blog & Resources 

Understanding how PCOS and perimenopause overlap, why symptoms can change and the nutrition and lifestyle habits that may help. Have you reached your late 30s or 40s and started wondering if your PCOS has changed? Perhaps your periods have become less predictable. You're sleeping less well. Your weight seems harder to manage than it used to be. You're waking up tired, struggling with brain fog or finding your usual routine no longer works. Many women begin asking themselves:

When life gets busy, healthy eating often feels impossible If you've ever come back from holiday feeling motivated, only to find yourself reaching for biscuits at 3 pm on your first day back at work, you're not alone. It's something I've noticed time and time again with women I support with PCOS. In fact, during a recent free 10-Day Evening Cravings Reset, I asked participants what they found hardest about staying on track. I expected them to say holidays. I expected them to

An evidence-based guide to choosing supplements for PCOS without wasting money or feeling overwhelmed. If you've searched online for the best supplements for PCOS, you've probably found hundreds of recommendations. One website tells you to take inositol. Another recommends magnesium, omega-3, probiotics and vitamin D. Social media influencers promote expensive supplement routines with handfuls of capsules every morning, all claiming to balance hormones, improve fertility or s

If you’ve been searching for an online PCOS nutritionist, you’ve probably reached the point where you’re tired of trying to work everything out on your own. Maybe you’ve spent hours reading conflicting advice online. One website tells you to cut out carbohydrates. Another says you need to fast. Social media is full of supplements, meal plans and influencers claiming they’ve found the answer. Yet despite all the information available, you’re still left wondering: Why am I crav

You're trying so hard… but nothing seems to be changing You've started eating healthier. You've cut back on sugar. You're walking more, cooking from scratch and trying to choose foods that support your hormones. Maybe you've even downloaded meal plans, bought supplements or followed advice from social media. Read this if you feel Confused by PCOS Advice on Social Media and learn How to Tell What’s Worth Following. Despite all the effort, you still feel like you're standing st

Wondering if you're ovulating with PCOS? If you have PCOS, trying to work out whether you're ovulating can feel confusing. One month you might have a period. The next month, nothing happens. Ovulation predictor kits seem to give mixed results, your cycle tracking app predicts different dates every month, and you're left wondering whether you're actually ovulating at all. For many women, this uncertainty can feel frustrating, particularly if you're hoping to conceive. But even

Many women with PCOS skip breakfast for what feel like sensible reasons. You may: not feel hungry in the morning rely on coffee to get going feel too busy to eat want to “save calories” for later or believe fasting will help with weight loss Sometimes breakfast gets pushed later and later until the first proper meal happens at lunchtime, or even later in the afternoon. Looking for some great breakfast ideas, there are 15 high-protein ideas in this post. While this pattern may

Have you reached your 30s or 40s and feel like your body has suddenly changed? Perhaps you haven’t dramatically changed what you eat, yet the weight seems to creep on more easily. The methods that worked in your twenties no longer make much difference. You’re feeling hungrier in the evenings, your energy dips during the day and losing weight feels like an uphill battle. If this sounds familiar, you’re certainly not alone. Many women with PCOS tell me they feel as though they’

GLP-1 medications have changed the conversation around weight management for many women living with PCOS. For some, these medications can make it easier to reduce appetite, improve feelings of fullness and support meaningful weight loss. Many women also notice fewer food cravings and feel less preoccupied with food for the first time in years. If you've spent years battling constant hunger, yo-yo dieting and frustration because your weight won't shift despite your best effort

If you've ever eaten a salad for lunch only to feel hungry an hour later, you're certainly not alone. Many salads look healthy but don't contain enough protein, fibre or healthy fats to keep you satisfied. As a result, they can leave you reaching for snacks later in the afternoon or struggling with evening cravings. For women with PCOS, building balanced meals is often more important than simply eating "healthy" foods. A well-balanced salad can become one of the easiest meals

Green smoothies have become one of the most popular "healthy" breakfasts, but not all smoothies are created equal. Many shop-bought smoothies, and even some homemade recipes, contain large amounts of fruit with very little protein or healthy fat. They may look nutritious, but they're often little more than a fruit drink. Without enough protein and fibre, they can leave you feeling hungry again within an hour, making it much harder to manage cravings and stay satisfied until l

What Should You Eat in a Day With PCOS? One of the most common questions I hear is: "What should I actually eat in a day with PCOS?" After scrolling through social media, it's easy to feel confused. One person says to cut out carbohydrates. Another recommends intermittent fasting. Someone else claims dairy is the problem. The reality is that there is no single perfect PCOS diet. In my experience, most women benefit from stepping away from restrictive food rules and focusing o

When the weather is warm, the last thing many of us want to do is spend an hour standing over the cooker. But if you have PCOS, skipping meals or relying on toast, cereal or snack foods can leave you feeling hungry again within a couple of hours, making afternoon energy dips and evening cravings much harder to manage. Eating well during summer doesn't have to involve complicated recipes or meal prep marathons. With a few simple ingredients in your fridge, you can build satisf

Why Do I Feel Hungry All the Time With PCOS? Do you feel hungry shortly after meals, constantly think about food, or find yourself searching the kitchen cupboards despite eating what seems like enough? Many women with PCOS tell me they feel hungry far more often than they think they should. You may: Feel hungry an hour after breakfast Crave snacks throughout the afternoon Struggle with intense evening cravings Feel satisfied for only a short time after eating Constantly think

Intermittent fasting is often promoted online as a solution for: weight loss insulin resistance inflammation and hormone balance So it is understandable that many women with PCOS wonder whether they should try it too. Some women do report benefits from fasting approaches. But for many others, especially those already struggling with: cravings fatigue stress emotional eating or inconsistent eating patterns fasting can sometimes make symptoms feel worse rather than better. This

If you’ve ever been told to “just cut carbs” to manage your PCOS, you're in the right place. Many women I work with arrive frustrated, having already tried a low-carb diet, keto, or sugar detox, only to feel worse: tired, moody, bloated, or stuck at the same weight. So why does this happen? And is going low-carb really the best approach for PCOS? In this post, we’ll look at: Why low-carb diets may backfire in PCOS The link between blood sugar, cortisol and hormone imbalances

If you have PCOS and often feel like eating becomes harder to manage in the evenings, during stressful periods or after trying to “be good” all day, you are in the right place. Many women with PCOS feel frustrated by patterns like: emotional eating after work constantly thinking about food snacking when stressed or overwhelmed feeling out of control around sugar or comfort foods eating well all day then overeating at night using food to cope with exhaustion or low mood Afterw

Stop the mid-morning crash and build a smoothie that actually supports your energy and cravings What makes a smoothie PCOS-friendly? A PCOS-friendly smoothie includes: A source of protein Fibre to support blood sugar balance Healthy fats for satiety Optional carbohydrates in balanced amounts Why your smoothie isn’t keeping you full If you’ve tried having a smoothie for breakfast or as a quick lunch, you might have noticed something frustrating: You’re hungry again an hour lat

If you have PCOS and feel like you’ve tried every “quick fix” under the sun, only to end up back at square one, you are in the right place. Many women describe the same pattern: starting a strict plan on Monday cutting back food, carbs or calories feeling in control for a few days then experiencing intense cravings feeling tired, irritable or overwhelmed overeating in the evenings or at weekends feeling like they’ve “failed” and starting over again Over time, this can feel ex