“No statistically significant differences in weight or weight loss following the intervention were found between women with and without PCOS in five studies” - Kataoka et al.

Empowering News for Women with PCOS: 'Broken' Metabolisms and Strategies for Success

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Great news, ladies!

We've got groundbreaking insights for those navigating Polycystic Ovary Syndrome (PCOS). Let's dive into the facts, debunk a few myths, and explore evidence-based strategies to make life easier for women with PCOS.

Myth Busting: Your Metabolism Isn't Broken!

In a systematic review, a team of researchers undertook the task to compare the weight loss progress between two groups—women diagnosed with Polycystic Ovary Syndrome (PCOS) and those without this condition.(1) The findings revealed an enlightening fact: the rates at which weight was lost did not significantly differ between the two sets of women. This discovery brings to light a crucial point, challenging the prevailing belief that a woman's metabolism is inherently impaired due to PCOS.

The misconception that PCOS irrevocably hampers one's metabolic function is disempowering to women with PCOS. Many have long held the notion that PCOS was a direct obstacle to successful weight management, often citing a 'broken' metabolism as the culprit. However, the evidence suggests that women with PCOS can lose weight at a rate comparable to those without the syndrome. This pivotal information serves as a beacon of hope for many, and it's instrumental in dispelling the myth that PCOS automatically equates to a dysfunctional metabolic state.

Study Source: PMID: 26508882

Challenges and Opportunities: "It's still harder for women with POCS to lose weight though!"

While weight loss rates are comparable, women with PCOS face unique challenges. PCOS is often linked to insulin resistance and higher levels of visceral fat, especially deep abdominal fat. This visceral fat can disrupt normal appetite signalling, leading to increased hunger and lower satiety signals. (2)

So how can we address this heightened hunger? How can we make LIFE EASIER for women living with PCOS?

Addressing Heightened Hunger: Evidence-Based Strategies

Empowerment starts with knowledge.

Let's explore strategies to tackle heightened hunger and make life more manageable for women with PCOS:

1. Shift the Dietary Ratio: Higher Protein, Lower Carbs

   • Evidence suggests that increasing the protein-to-carb ratio can lead to significant weight loss and improved glucose metabolism. (3)

2. Moderate Carbohydrates for Overall Well-being

   • Say goodbye to extreme low-carb diets. Opt for moderate carbohydrates, especially from lower glycemic index foods like whole grains, oats, and fibrous fruits and veggies. This shift can significantly improve mental health, reduce body hair, acne, and enhance reproduction. (4)
     

3. Front Loading Calories for Appetite Control

   Try the Front Loading Carbohydrates technique by concentrating your calories earlier in the day, particularly with a hearty breakfast.

   

   In this study, participants indulged in a big breakfast, consuming either 45% or a modest 20% of their daily calories first thing in the morning. What did they find? Those who ate 45% of their calories for breakfast saw a dramatic change in how hungry they felt later. All participants had the same calorie intake, yet those with a heftier breakfast reported fewer hunger pangs.

   In another front loading related study a remarkable finding has emerged for women with PCOS. The most significant outcome was the observation of an astounding 50% decrease in free testosterone levels within the subjects. Free testosterone, which is linked to several symptoms in PCOS, like acne and facial hair. This marked decline, suggest an alleviation of some of the hormonal imbalances that characterise the condition. Moreover, the study shed light on insulin-related health improvements. Participants demonstrated a striking 54% reduction in the area under the curve for insulin following their adherence to a front-loading diet. The area under the curve for insulin is a critical measure used by health professionals to assess overall blood glucose elevation over a period of time. Blood sugar levels and their management are crucial for individuals with PCOS, and this substantial reduction points towards improved insulin sensitivity and potentially a lower risk of developing diabetes. The results are clear: a substantial morning meal appears to positively affect the body's ability to manage blood sugar, hunger and hormone balance, leading to improved health outcomes for those suffering from PCOS.

4. Supplementing with INOSITOL

   One promising area of research for managing PCOS symptoms is the use of inositol supplements. Inositol is a type of sugar that plays a crucial role in cellular processes and hormone signaling. It comes in different forms, with Myo-inositol and D-chiro-inositol being the most relevant for health, especially in the context of PCOS. Research suggests that women with PCOS often have impaired inositol metabolism, which can contribute to the symptoms of the syndrome.

Empowerment, Not Doom:

Yes, weight loss can be a bit more challenging for women with PCOS due to disrupted appetite signalling. But here's the good news – it's not about a slow metabolism. It's about understanding your body and using evidence-based strategies to combat challenges.

Remember, you're not doomed!
For more information and guidance on how to manage your PCOS see my
FREE PCOS Supplement Guide

Much love,

Ellz

Elliot Harris
Sport Scientist and Nutrition Scientist 

Founder - www.ebfitness.com.au

P.S. Here's some ways I can help you further.

• Individualised Online Coaching - Group or 1-2-1

• In person training pack. 
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• Book in a FREE discovery call so we can see what would suit your circumstances best.
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References:

1. Nikokavoura EA, 2015 - PMCID: PMC4610794.

2. Japur CC, 2019 - PMID: 30894307.

3. Sørensen LB, 2012 - PMID: 22158730.

4. Saadati N, 2021 - PMID: 34820542

5. Leonie C. 2022 - ISSN 1550-4131