The bodybuilding aesthetician

Living with polycystic ovary syndrome (PCOS) can feel overwhelming. Irregular cycles, stubborn weight, skin issues, and constant fatigue can make it seem like your body is working against you. Add in the endless advice online, and it is easy to feel lost about where to even start.

PCOS management does not have to be confusing. Research consistently shows that lifestyle is the foundation, medications can be layered in when needed, and exercise is one of the most powerful tools available. When these are combined in a way that works for you, it is possible to manage symptoms, reduce long-term health risks, and feel more in control of your health.

Let’s look at what actually makes a difference.

Lifestyle: Building Your Foundation

Lifestyle changes are always the starting point for PCOS. This is not about quick fixes or cutting everything out of your diet. It is about building habits that support hormones, energy, and overall wellbeing.

Nutrition That Supports Hormones

There is no single “PCOS diet” that works for everyone, but there are eating patterns that have been shown to help. Diets based on whole foods, plenty of vegetables, lean proteins, and high-fiber carbs can improve insulin sensitivity and energy levels. Approaches such as the Mediterranean diet, anti-inflammatory eating, or lower glycemic index foods have strong evidence behind them.

It often helps to focus less on what to remove and more on what to add. Extra vegetables, protein at each meal, and wholegrain or fiber-rich carbohydrates can help regulate blood sugar and support hormone balance.

Supplements like inositol and vitamin D are promising, but they are best seen as supportive tools rather than stand-alone solutions.

Moving Your Body

Exercise is one of the best tools for managing PCOS. It improves insulin resistance, supports cycle regulation, helps with mood, and builds long-term health. Both aerobic training and resistance training are effective, and combining the two may be the most powerful approach.

The type of exercise matters less than consistency. The best form of movement is the one you enjoy and can maintain.

Sleep and Stress

Poor sleep and high stress can worsen insulin resistance and hormone imbalance. For women with PCOS, this can make symptoms feel even harder to manage. Setting a regular sleep routine, switching off screens before bed, and finding ways to manage stress such as yoga, journaling, or mindfulness can all play a part in supporting hormone balance.

Medications and Extra Support

For many women, medications are added to lifestyle changes to help manage symptoms.

• Metformin is commonly prescribed to improve insulin sensitivity and support cycle regulation.
• Combined oral contraceptives (COCs) are the first choice for regulating cycles and reducing symptoms of high androgens such as acne or excess hair growth.
• Anti-androgens such as spironolactone may be prescribed when acne or hirsutism remain problematic.
• Ovulation induction medications such as letrozole or clomiphene are used when fertility is the main goal, with letrozole now considered the preferred first-line option.

Newer medications are being studied. GLP-1 receptor agonists, which are already used for diabetes and weight management, are showing promising results in women with PCOS. Other drugs like SGLT2 inhibitors and DPP-4 inhibitors may also help, but more research is needed before they become standard treatments.

In cases of severe obesity and metabolic complications, bariatric surgery may be considered when other strategies have not been successful.

Exercise and PCOS: What the Research Shows

Exercise is one of the most effective strategies for PCOS because it improves both metabolic and reproductive outcomes. Different types of training each have their own benefits.

Aerobic Exercise

Moderate to vigorous aerobic activity such as brisk walking, cycling, or running improves insulin sensitivity, lowers waist circumference, and helps regulate cycles. The more consistent the activity, the better the results.

Resistance Training

Resistance training builds lean muscle mass, which is particularly valuable for women with PCOS. More muscle means better glucose metabolism, more strength, and improved body composition. Research also suggests resistance training may help lower testosterone levels and improve menstrual regularity.

Another big benefit is mental health. Women who train with weights often report improvements in confidence, mood, and quality of life.

High-Intensity Interval Training (HIIT)

HIIT is especially effective for improving insulin resistance, aerobic capacity, and body composition. It can be time-efficient, which makes it appealing for women who struggle to fit exercise into their week. For those with higher metabolic risk or poor fitness at baseline, HIIT can deliver strong improvements.

Putting It Together

• HIIT often provides the biggest improvements in insulin sensitivity and aerobic fitness.
• Resistance training is excellent for strength, muscle mass, body composition, and hormone balance.
• Aerobic exercise supports cardiovascular and metabolic health.
• Combination training offers a balance of all these benefits.

The best approach is the one that fits into your lifestyle. Variety often works best, especially if it helps you stay consistent.

Final Thoughts

PCOS is a lifelong condition, but it does not have to define your life. The strongest evidence supports starting with lifestyle changes: nutrition, exercise, sleep, and stress management. Medications can then be added based on your symptoms and goals, and new therapies are emerging that may expand options further.

Exercise deserves a central place in every PCOS care plan. Whether it is resistance training, aerobic activity, or HIIT, regular movement improves insulin sensitivity, reproductive function, and mental health. The benefits go far beyond weight management. Exercise can help you feel stronger, more energetic, and more in control of your health.

If you are ready to learn more about exercise, nutrition, and evidence-based strategies for managing PCOS, come join me over on Instagram @sarahcurranfitpro where I share practical tips you can use every day.