76: The PCOS Struggle is Real—Here’s What Actually Works
The PCOS Struggle is Real, Here's What Actually Works
Struggling with PCOS, weight gain, and conflicting advice? Learn what actually works for managing PCOS symptoms, from blood sugar balance to strength training, with expert insights from PCOS Weight Loss.
You leave the doctor's office with a PCOS diagnosis and more questions than answers. They hand you a birth control prescription, tell you to "eat less and exercise more," and send you on your way. You feel unheard, overwhelmed, and frustrated because your body doesn't seem to respond the way everyone says it should.
Sound familiar?
If you've been struggling with PCOS, the unexplained weight gain, the irregular periods, the frustrating symptoms that don't make sense, you're not alone, and you're not broken.
In this week's episode of the Broads podcast, Tara sits down with Tallene and Sirak, the husband-and-wife team behind PCOS Weight Loss, to break down what's really happening in your body with PCOS, why conventional advice often fails, and what actually works to manage symptoms and take control of your health.
This conversation goes way beyond "just lose weight." We're talking about the real lifestyle changes, nutrition strategies, and training approaches that make a difference, without extreme dieting or over-exercising.
What PCOS Actually Is (And Why It's So Misunderstood)
PCOS (Polycystic Ovary Syndrome) affects roughly 1 in 10 women, but it's still wildly misunderstood, even by many healthcare providers.
At its core, PCOS is a hormonal disorder characterized by insulin resistance, elevated androgens (male hormones like testosterone), and often irregular ovulation. Despite the name, you don't actually need to have cysts on your ovaries to have PCOS.
Common PCOS symptoms include:
Irregular or absent periods
Weight gain, especially around the midsection
Difficulty losing weight
Acne and skin issues
Excess hair growth (hirsutism)
Hair thinning on the scalp
Insulin resistance
Fertility challenges
The problem? Many women are diagnosed years after symptoms start, or they're misdiagnosed entirely. They're told their symptoms are "normal" or that they just need to lose weight, without anyone addressing the underlying hormonal imbalances driving everything.
Why "Just Eat Less and Exercise More" Doesn't Work for PCOS
If you have PCOS, you've probably heard this advice a thousand times: just eat less and exercise more. But if it were that simple, you would have figured it out by now.
Here's the reality: PCOS makes weight loss harder because of insulin resistance.
Insulin resistance means your cells aren't responding properly to insulin, so your body produces more of it to compensate. High insulin levels promote fat storage (especially around your midsection) and make it incredibly difficult to lose weight, even when you're eating less and moving more.
So when someone tells you to just cut calories and do more cardio, they're completely missing the point. You're not struggling because you lack willpower or discipline. Your body is literally working differently, and it needs a different approach.
The Blood Sugar Connection: Why This Matters More Than You Think
One of the biggest game-changers for managing PCOS? Balancing your blood sugar.
Insulin resistance is at the root of most PCOS symptoms. When your blood sugar spikes and crashes throughout the day, it creates a vicious cycle:
High blood sugar → insulin spike → increased fat storage
Insulin crash → cravings and hunger → overeating → blood sugar spike again
Breaking this cycle is crucial for managing PCOS symptoms and supporting weight loss.
How to balance blood sugar:
1. Prioritize protein at every meal
Protein stabilizes blood sugar and keeps you fuller longer. Aim for 25-40 grams of protein per meal. This helps prevent the blood sugar rollercoaster and reduces cravings.
2. Pair carbs with protein and fat
Don't eat carbs alone. Always pair them with protein and healthy fats to slow down digestion and prevent blood sugar spikes.
3. Focus on fiber-rich, complex carbs
Choose whole grains, vegetables, fruits, and legumes over refined carbs and sugar. These provide sustained energy without the crash.
4. Don't skip meals
Skipping meals can lead to blood sugar crashes and overeating later. Aim for consistent, balanced meals throughout the day.
Strength Training: Your Secret Weapon Against PCOS
If you're still doing hours of cardio trying to lose weight with PCOS, it's time to shift your focus to strength training.
Why strength training is crucial for PCOS:
1. It improves insulin sensitivity
Strength training makes your muscles more sensitive to insulin, which helps your body process glucose more effectively. This is huge for managing the insulin resistance that drives PCOS symptoms.
2. It builds muscle, which increases metabolism
More muscle means a higher resting metabolic rate. Your body burns more calories at rest, making weight management easier.
3. It doesn't spike cortisol like excessive cardio
Chronic cardio can elevate cortisol (your stress hormone), which exacerbates insulin resistance and makes PCOS symptoms worse. Strength training, when done properly, supports hormonal balance instead of disrupting it.
4. It helps with body composition
Even if the scale doesn't move as quickly as you'd like, strength training changes your body composition, building muscle and losing fat, which is what actually matters.
Aim for 3-5 days of strength training per week, focusing on progressive overload and compound movements. Keep cardio moderate and don't overdo it.
The Stress Factor: Why Managing Stress Is Non-Negotiable
Stress isn't just making you feel anxious, it's making your PCOS worse.
When you're chronically stressed, your body produces excess cortisol. High cortisol levels:
Worsen insulin resistance
Promote belly fat storage
Disrupt your menstrual cycle
Trigger cravings for sugar and carbs
If you're eating perfectly and training consistently but still struggling, stress could be the missing piece.
Ways to manage stress with PCOS:
Prioritize sleep (7-9 hours per night)
Practice stress-reduction techniques (meditation, yoga, breathing exercises)
Don't over-exercise (more isn't always better)
Set boundaries and protect your energy
Build in rest and recovery
Managing stress isn't "soft" or optional, it's a critical part of managing PCOS effectively.
The Dairy and Gluten Question
Tallene and Sirak address one of the most common questions: should you cut out dairy and gluten if you have PCOS?
The answer isn't one-size-fits-all, but here's what the research shows:
Dairy: Some women with PCOS find that dairy exacerbates symptoms, particularly acne and inflammation. This is likely because dairy can spike insulin and increase androgens. If you suspect dairy is an issue, try eliminating it for 30 days and see how you feel.
Gluten: For women with PCOS who also have gluten sensitivity or celiac disease, eliminating gluten can reduce inflammation and improve symptoms. But if you don't have gluten sensitivity, there's no need to cut it out entirely.
The key is paying attention to your body. If certain foods consistently make you feel worse, it's worth eliminating them—but you don't need to follow restrictive elimination diets unless they're necessary for you.
Supplements That Actually Help PCOS
Most supplements are overhyped and unnecessary (as we've covered before), but there are a few that have solid research backing for PCOS:
1. Inositol (Myo-inositol and D-chiro-inositol)
This is one of the most well-researched supplements for PCOS. Inositol improves insulin sensitivity, supports ovulation, and can help with weight management.
2. Omega-3 fatty acids
Omega-3s reduce inflammation and can improve insulin sensitivity and hormonal balance.
3. Vitamin D
Many women with PCOS are deficient in vitamin D, which plays a role in insulin sensitivity and overall hormonal health.
4. Magnesium
Magnesium supports blood sugar regulation and can help with sleep and stress management.
Always talk to your doctor before starting any new supplements, especially if you're trying to conceive or on other medications.
The Fertility Connection
One of the most frustrating aspects of PCOS is the impact on fertility. PCOS is one of the leading causes of infertility, but here's the good news: managing insulin resistance can significantly improve fertility outcomes.
When you improve insulin sensitivity through nutrition, strength training, stress management, and lifestyle changes, many women see improvements in ovulation and fertility, sometimes without needing fertility treatments.
This doesn't mean lifestyle changes are a guaranteed solution, but they can make a significant difference and improve your chances of conceiving, whether naturally or with medical support.
The Bottom Line: You Can Take Control
Living with PCOS can feel like your body is working against you, but you're not powerless. The conventional "eat less, exercise more" advice doesn't work because it ignores the underlying hormonal imbalances driving your symptoms.
What does work:
Balancing blood sugar through strategic nutrition
Prioritizing strength training over excessive cardio
Managing stress and prioritizing sleep
Being strategic about supplements
Working with providers who understand PCOS
You don't need extreme diets, punishing workouts, or restrictive elimination protocols. You need an approach that addresses the root causes and supports your body's unique needs.
Ready to Learn More?
This conversation with Tallene and Sirak is packed with insights we couldn't fully cover here. Listen to the full episode to get all the details on managing PCOS through sustainable lifestyle changes.
Want more resources from Tallene and Sirak? Check out their website at pcosweightloss.org or follow them on Instagram @PCOSWeightLoss.
Want structured strength training designed for real results? Join Broads at broads.app and use code PODCAST for 20% off your first month. Get progressive training programs that support your goals, no excessive cardio required.
Track your nutrition with precision: Visit cronometer.com for 15% off and get real data on your macros and blood sugar balance.
Find Tara on Instagram: @taralaferrara | @broads.podcast | @broads.app
