PCOS Symptoms and Hormonal Imbalance
Exploring the Root Causes of PCOS-Related Symptoms
In my 12-week Hormone Shift Method, we focus on addressing the underlying causes of PCOS
Polycystic Ovary Syndrome (PCOS) is a common hormone imbalance that affects how your ovaries work. It’s one of the leading causes of irregular periods, stubborn weight gain, skin and hair changes, and fertility challenges in women of reproductive age.
PCOS is linked to higher levels of androgens (male hormones), disrupted ovulation, and insulin resistance, all of which can make it harder to feel in control of your body. But not everyone with has the same symptoms, which is why it’s often misunderstood or missed.
PCOS affects up to 1 in 10 women worldwide, but is often under-recognised and underdiagnosed, especially in women without classic symptoms (Teede et al., 2018).
If you’ve recently come off the pill, noticed changes in your cycle, you’re in the right place. This page will help you understand the most common signs of hormonal imbalance and what might be going on beneath the surface, so you can take confident, informed steps forward.
Learn more about how hormones can affect your weight
Thinking about pregnancy? Read this first
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What Are the Symptoms of PCOS?
You could have hormone imbalance symptoms without a PCOS diagnosis
PCOS symptoms can look different from one woman to the next, and that’s one of the reasons it’s often missed or overlooked. Many of the women I support come to me feeling confused because their blood tests look “normal”, yet their day-to-day symptoms tell a different story.
PCOS is a condition that affects ovarian function, hormone balance, metabolism, and how your body manages blood sugar, meaning the symptoms can show up across several systems, not just your reproductive hormones.
Below are the symptoms I see most often, whether you have a formal diagnosis or you’re simply experiencing unexplained hormonal changes and suspect PCOS might be involved.
Menstrual and Ovulation Symptoms
These typically develop due to irregular or absent ovulation and can vary month-to-month:
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Irregular cycles (short, long, or unpredictable)
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Missing periods for several months
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Light or very heavy periods
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Ovulation pain without reliable ovulation
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Difficulty identifying fertile windows when trying to conceive
These cycle changes often trigger frustration and uncertainty, especially when trying to fall pregnant or regain regularity after stopping the pill.
Androgen-Driven Symptoms
Higher androgen activity can cause a range of physical symptoms, including:
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Acne that persists beyond your twenties
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Jawline or cystic breakouts
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Excess facial or body hair (hirsutism)
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Hair thinning around the crown
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Oily skin
Not everyone with PCOS has visible androgen symptoms, some experience them internally through blood tests or symptoms such as stalled weight loss.
Metabolic and Blood Sugar Symptoms
PCOS affects how your body responds to insulin, which can create symptoms well beyond your cycle:
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Stubborn weight gain around the middle
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Intense sugar or carbohydrate cravings
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Energy crashes, especially mid-afternoon
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Feeling hungry again soon after eating
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Difficulty losing weight despite “doing everything right”
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Brain fog and low concentration
Many women don’t realise these metabolic symptoms are connected to their hormones until we start mapping patterns together.
Mood, Stress, and Fatigue-Related Symptoms
Hormone and blood sugar imbalances can influence how you feel emotionally and physically:
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Low mood or anxiety
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Worsening PMS symptoms
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Fatigue not relieved by sleep
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Feeling wired-but-tired
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Sleep disturbances
These are incredibly common yet deeply overlooked in PCOS care.
Symptoms Linked to Fertility Challenges
Because PCOS can impact ovulation and hormone signalling, you may also experience:
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Difficulties conceiving
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Irregular or absent ovulation
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Confusion around fertile windows
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Concerns about progesterone levels
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Feeling unsure whether you’re ovulating at all
These challenges often lead women to seek more personalised support rather than waiting months between appointments.
Bringing It All Together
You don’t need every symptom on this list to have PCOS, and some symptoms overlap with thyroid imbalances, nutrient deficiencies, pill withdrawal, or chronic stress. That’s why I take a functional, root-cause approach to understanding your symptoms as a whole rather than treating each one in isolation.
Why These PCOS Symptoms Happen
Personalised nutrition programmes to support hormonal health
PCOS is a condition that affects how your body manages hormones, blood sugar, metabolism, and ovarian function.
When these systems become out of sync, you start to see the symptoms listed above.
Understanding why these changes happen is the first step in knowing how to support your body more effectively.
1. Irregular or Absent Ovulation
One of the core features of PCOS is inconsistent ovulation. When ovulation doesn’t happen regularly, progesterone stays low and oestrogen can remain unbalanced. This is why cycles become long, unpredictable, or disappear for months at a time.
Low progesterone can also contribute to PMS, anxiety, poor sleep, and difficulties conceiving.
2. Higher Androgen Activity
Many women with PCOS produce more androgens (hormones like testosterone or androstenedione). This can drive symptoms such as jawline acne, excess facial hair, or hair thinning.
But it’s important to note that you don’t need visibly high androgens to struggle with weight, cravings, or metabolic symptoms. Many women with PCOS have “normal” blood tests but still experience androgen-related symptoms day-to-day.
3. Insulin Resistance and Blood Sugar Instability
PCOS is strongly linked to changes in how the body responds to insulin. When insulin is chronically higher, it can:
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make weight loss harder
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increase cravings
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trigger energy crashes
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impact ovulation
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increase androgen production
This explains why so many women with PCOS feel stuck with weight or experience powerful cravings even when their diet seems balanced.
4. Low-Grade Inflammation
Research shows that many women with PCOS experience ongoing low-grade inflammation, which can affect energy, mood, metabolism, and hormone balance.
This isn’t about being “inflamed” in a medical sense, it’s a subtle, long-term pattern that can make PCOS symptoms harder to manage without the right nutrition and lifestyle support.
5. Stress and Hormone Imbalance
Stress hormones such as cortisol directly interact with reproductive and metabolic hormones. When stress is high or long-standing, it can worsen:
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cycle length
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PMS
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sleep
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cravings
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fatigue
This is one of the reasons so many women with PCOS feel burnt out or overwhelmed before they even start making changes.
What This Means for You
PCOS symptoms rarely come from one single cause. They tend to build from a combination of hormonal patterns, blood sugar changes, stress, sleep, and overall metabolic health.
My role is to help you identify which of these areas is most relevant to your symptoms, and then give you a simple, realistic plan to support your hormones week by week.
Why PCOS Symptoms Can Be Missed or Misdiagnosed
Qualified BANT Registered Nutritionist
PCOS is one of the most common hormone conditions in women, yet it often goes undiagnosed or misunderstood. This can leave women feeling frustrated, confused, or dismissed when they experience symptoms that don’t fit the “classic” picture.
1. Symptoms Vary Widely
PCOS doesn’t look the same for every woman. Some women have irregular cycles and weight challenges, but minimal visible androgen symptoms. Others have clear signs like excess hair or acne, but fairly regular cycles. Because symptoms vary, it’s easy for healthcare professionals to overlook PCOS, especially if your lab results appear normal.
2. Blood Tests Can Be Misleading
Standard hormone tests may not always capture the full picture. For example:
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Androgen levels may appear “normal” in blood tests but still cause symptoms.
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FSH, LH, and progesterone levels fluctuate across the cycle, so a single snapshot can be misleading.
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Insulin resistance may not show up unless specifically tested.
This is why some women feel their symptoms are “ignored” or “not serious” despite daily impacts on energy, weight, and fertility.
3. Overlap With Other Conditions
Many PCOS symptoms overlap with other hormonal or metabolic conditions, including:
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Thyroid imbalances
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Premenstrual dysphoric disorder (PMDD)
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Insulin resistance without PCOS
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Stress- or lifestyle-related fatigue
This overlap can make it harder for women to recognise PCOS as the underlying contributor to their symptoms.
4. The Impact of the Pill
Women who have used hormonal contraception may have masked PCOS symptoms for years. When they stop the pill, irregular cycles, acne, weight changes, and fertility challenges can suddenly appear, leaving them wondering why they “never had this problem before.”
Why Understanding Your Symptoms Matters
Even if you don’t have a formal diagnosis, recognising patterns in your cycles, weight, energy, skin, and fertility is the first step toward functional support.
By tracking symptoms and understanding their root causes, you can take steps to improve hormone balance, manage metabolic health, and support fertility, without relying on guesswork or generic advice.
How Nutrition & Lifestyle Can Support PCOS Symptoms
The 12-week Hormone Shift Programme
While there’s no “one-size-fits-all” approach to PCOS, research shows that targeted nutrition and lifestyle changes can help rebalance hormones, support metabolic health, and improve energy, cycles, and fertility.
1. Balancing Blood Sugar
Insulin resistance is common in PCOS and can contribute to weight gain, cravings, and hormonal imbalance. Eating a diet that balances blood sugar can:
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Reduce energy crashes
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Help manage cravings
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Support hormone balance
Small, consistent changes often have a bigger impact than strict or restrictive diets.
2. Supporting Ovarian Function
Nutrients and lifestyle habits influence ovulation and cycle regularity. Evidence-based strategies include:
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Maintaining a healthy weight relative to your body’s needs
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Including protein at each meal
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Ensuring adequate micronutrients
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Managing stress and supporting sleep quality
These changes can improve cycle predictability and support fertility naturally.
3. Managing Androgen Symptoms
For women experiencing acne, excess hair growth, or hair thinning, certain nutritional and lifestyle approaches may help:
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Blood sugar balance to reduce excess androgen production
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Anti-inflammatory foods such as colourful vegetables, oily fish, and nuts
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Consistent exercise to support metabolic health and hormone regulation
4. Reducing Fatigue and Mood Fluctuations
Hormone imbalances, blood sugar swings, and chronic inflammation can all impact energy and mood. Practical approaches include:
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Regular meals and snacks to avoid energy dips
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Adequate sleep and stress management techniques
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Gentle movement like walking, yoga, or resistance training
Even small, realistic adjustments can improve daily energy, focus, and emotional wellbeing.
5. Supporting Fertility
For women planning pregnancy, nutrition and lifestyle play a crucial role in creating the healthiest environment for conception. This can include:
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Optimising weight and metabolic health
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Tracking cycles to identify fertile windows
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Supporting nutrient intake critical for fertility, such as folate, iodine, and omega-3s
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Reducing inflammation and stress where possible
By combining these strategies, women often find improved cycle regularity, better energy, and a more predictable fertile window — without restrictive diets or extreme exercise.
Take the Next Step to Support Your PCOS Symptoms
PCOS affects every part of your life, from your cycles and weight to your energy, mood, and fertility. Understanding your symptoms and the underlying hormonal patterns is the first step toward regaining control and feeling more like yourself again.
You don’t need to navigate this alone. With the right guidance, you can:
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Improve cycle regularity and ovulation
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Support healthy blood sugar and metabolic balance
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Reduce stubborn weight and manage cravings
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Optimise energy, mood, and overall wellbeing
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Prepare your body for conception if you’re planning a pregnancy
How I Can Help
As a BANT-registered nutritionist specialising in PCOS, I work with women who are either diagnosed or experiencing symptoms. I take a functional, root-cause approach, creating personalised plans that focus on realistic, sustainable changes rather than restrictive diets or quick fixes.
Through my 12-week Hormone Shift Method, we look at:
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Your individual symptoms and lab markers
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Nutrition strategies to balance hormones
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Lifestyle adjustments to support fertility, energy, and metabolic health
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Ongoing coaching to keep you on track and accountable
Every plan is tailored to your unique needs and goals, whether your focus is cycle regulation, metabolic health, or fertility optimisation.
Ready to Take Action?
You can start by:
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Booking an Enquiry Call to discuss your symptoms and goals
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Downloading my Hormone Health Snapshot, a free tool to track your key PCOS symptoms
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Exploring my 12-Week Hormone Shift Method programme to build personalised nutrition and lifestyle habits that really work
You don’t need to wait to feel better, support is available, and understanding your PCOS symptoms is the first step to lasting change.
Root Cause & Functional Nutrition
Frequently asked questions
What causes symptoms like weight gain, fatigue or irregular periods in PCOS?
PCOS symptoms are often driven by deeper imbalances such as insulin resistance, inflammation, hormonal shifts and nutrient deficiencies. These aren’t always picked up on standard blood tests, which is why many women feel dismissed. Understanding the root causes allows us to support your body more effectively through tailored nutrition and lifestyle changes.
How does insulin resistance affect PCOS?
Insulin resistance is one of the most common drivers of PCOS symptoms. It can lead to high circulating insulin levels, which trigger more androgen (male hormone) production. This contributes to weight gain, acne, cravings and disrupted ovulation. Nutrition strategies that stabilise blood sugar and improve insulin sensitivity can be a game-changer.
Can chronic inflammation make PCOS worse?
Yes, chronic low-grade inflammation is common in PCOS and can make symptoms more persistent. It affects your energy, skin, digestion, and can interfere with ovulation. Anti-inflammatory foods, gut support and simple lifestyle changes can help reduce this underlying stress on the body.
Which hormones are out of balance in PCOS?
Women with PCOS often have high androgens (like testosterone), low progesterone, and sometimes altered oestrogen levels. These imbalances are behind many PCOS symptoms, from missed periods and PMS to mood swings and acne. Supporting hormone clearance and ovulation with food and targeted nutrients can help bring things back into balance.
Are nutrient deficiencies common in PCOS?
Yes, many women with PCOS are low in key nutrients like magnesium, vitamin D, omega-3s, zinc, B vitamins and iron. These play an essential role in metabolic health, mood, energy and hormone production. A food-first approach with smart supplementation can help you replenish what your body needs.
How does stress affect PCOS?
Chronic stress raises cortisol, which can worsen insulin resistance and suppress ovulation. Many of my clients don’t realise how much stress is impacting their hormones until we start working on blood sugar balance, adrenal support and daily habits that calm the nervous system.
What’s the link between gut health and hormone balance?
Poor digestion or gut imbalances can affect everything from skin and mood to hormone clearance. Supporting the gut helps reduce inflammation, improves nutrient absorption and helps your body clear excess hormones more efficiently, especially important for women with irregular cycles or post-pill recovery.
How does your approach to PCOS support the root causes?
I use a root-cause, whole-person approach that supports the body systems influencing your symptoms, like blood sugar, adrenal health, gut function and inflammation. By understanding your individual drivers, we can take a more personalised and effective path forward using nutrition and lifestyle tools that actually work in real life.
Want to go deeper?
If you’re ready to stop chasing symptoms and start supporting your body from the inside out, my 12-Week PCOS Hormone Shift Programme is a structured step-by-step approach designed to help you do just that. Find out more about the programme on the link below.
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A no-obligation discovery call lasts up to 30 minutes via Zoom or phone, it's a great way for us to discuss your requirements and how I can help balance hormones with a nutrition plan for PCOS. You can ask any questions and decide if we are a good fit before working together.