Hormonal Health
PCOS support
nutrition & strength training for metabolic health
What is PCOS and how common is it?
PCOS is a hormonal and metabolic condition that affects how the ovaries function. According to NHS, diagnosis is typically made when two of the following three features are present:
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Irregular or absent ovulation (irregular periods)
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Signs of raised androgens (such as acne, excess hair growth or hair thinning)
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Polycystic ovarian morphology on ultrasound
Despite its name, PCOS is not simply “cysts on the ovaries.” It is primarily a condition involving hormone signalling, insulin regulation and metabolic function.
It affects approximately 1 in 8 women of reproductive age in the UK.
Symptoms & signs of PCOS
PCOS presents differently in every woman.
Symptoms may include:
• Irregular, infrequent or absent periods
• Difficulty conceiving
• Weight gain or difficulty losing weight
• Increased abdominal fat storage
• Acne or oily skin
• Excess facial or body hair (hirsutism)
• Thinning hair on the scalp
• Fatigue and low energy
• Blood sugar instability
• Mood changes
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Some women are diagnosed in their teens. Others only discover they have PCOS in their 30s when trying to conceive. Many live for years with symptoms that are dismissed as “normal.”
PCOS, weight gain and the role of insulin
PCOS and insulin resistance​
​A critical but often overlooked aspect of PCOS is insulin resistance.
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Many women with PCOS have reduced insulin sensitivity, even if they are not overweight. Elevated insulin levels can:
• Increase androgen production
• Disrupt ovulation
• Drive fat storage
• Increase long-term risk of type 2 diabetes
• Contribute to inflammation
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This is why simply prescribing the contraceptive pill does not address the root drivers of PCOS. Effective management requires metabolic support, not symptom suppression alone.​
PCOS and weight gain​
​PCOS alters the body’s metabolic environment. For many women, underlying insulin resistance increases circulating insulin levels. When insulin remains elevated, the body is signalled to store energy rather than efficiently access it.
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At the same time, disruptions in androgen levels and appetite-regulating hormones (such as ghrelin and leptin) can influence hunger, satiety and cravings. This can make traditional calorie-focused weight loss approaches feel disproportionately difficult and unsustainable.
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In practical terms, women with PCOS may experience:
• Increased abdominal fat storage
• Greater blood sugar fluctuations
• More pronounced hunger or energy crashes
• Slower fat loss despite effort
• Rapid weight regain after restrictive dieting
This is why generic advice such as “eat less and move more” is often ineffective for PCOS.
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PCOS and fertility, perimenopause and post menopause
Supporting PCOS fertility via diet and lifestyle​
​​Many women with PCOS can conceive naturally with the right support.​ Improving insulin sensitivity and ovulatory function is often foundational. Even modest improvements in metabolic health can restore more regular ovulation in some women.
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Our role is to create the strongest possible physiological foundation, whether your goal is symptom management, improved cycles or preparation for pregnancy.​​
PCOS in your 30s, perimenopause and post menopause​
​​​While symptoms may be most visible in adolescence and early adulthood, PCOS is a lifelong endocrine and metabolic condition. What changes over time is how it presents, and which risks become most relevant.
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As you move into your late 30s and 40s, ovulation patterns, insulin sensitivity and body composition often shift again, sometimes subtly, sometimes significantly. Importantly, even when menstrual cycles appear to regulate with age, the underlying metabolic features of PCOS often persist.
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After menopause, ovarian hormone fluctuations reduce, but the metabolic and cardiovascular implications of PCOS do not quietly resolve. Women with a history of PCOS may continue to experience higher lifetime risk of insulin resistance, type 2 diabetes, dyslipidaemia and cardiovascular disease.​ This is why long-term management of PCOS matters.​​
Building long term metabolic resilience with PCOS​
​Effective, lifespan-focused PCOS care prioritises:
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Protecting cardiovascular health
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By addressing insulin resistance, blood pressure, lipid profiles and inflammatory load early, rather than reacting later in life.
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Maintaining muscle mass
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Muscle is a key driver of insulin sensitivity and metabolic health. Preserving lean mass becomes increasingly important with age.
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Preserving metabolic flexibility
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Supporting the body’s ability to efficiently switch between fuel sources, regulate blood glucose and respond to physiological stress.
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Supporting confidence and body image
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PCOS can impact how women relate to their bodies at every stage of life. Sustainable support includes psychological and emotional wellbeing, not just lab markers.
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How we support women with PCOS
Strength training and evidence-based nutrition for PCOS management
At NRG Matrix Health Clinic, we support women with PCOS through evidence-based nutrition and lifestyle medicine, not generic protocols or short-term fixes.
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Our work focuses on addressing the root drivers of PCOS by combining clinical nutrition with sustainable behaviour change.
This includes:
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Personalised nutrition strategies to improve insulin sensitivity, regulate appetite and support hormonal balance
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Targeted testing
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Habit formation and behavioural coaching to help changes become consistent, realistic and long-lasting
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Strength and movement programming to preserve muscle mass, improve metabolic health and build physical confidence
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Lifestyle interventions targeting sleep, stress regulation, recovery and daily routines that influence hormone and metabolic function
We meet women where they are and we build strategies that fit real lives. Our goal is not to manage PCOS in isolation, but to help women develop a resilient metabolic foundation that supports health, energy and confidence across the lifespan.
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If you are looking for structured, science-led support that treats PCOS as the complex condition it is, then we are the right support for you.
I felt like i tried everything to help with my PCOS and kept getting let down. The advice was either dismissive and generic, or the dietician advice would work for some time and then the symptoms just came back. Finding Natalie and Ashley has been the best thing.
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For the first time i am listened to and the advice is actually relevant to my life and work constraints. I've lost 5kg so far, my skin has cleared up and everyone is commenting on my glow.
Ayo N, 2025
References:
1. Erdélyi, A. et al. 2024. The Importance of Nutrition in Menopause and Perimenopause—A Review 2024. Nutrients. 2024 16(1), 27; https://doi.org/10.3390/nu16010027
​2. Choudary, A. et al. 2025. Menopause and movement: exercise for better sleep and psychological well-being-a systematic review. Menopause. 2025 Nov 1;32(11):1063-1071. https://pubmed.ncbi.nlm.nih.gov/40694785/
3. McNulty, KL. et al. 2025. The Effectiveness of Lifestyle Interventions, Including Exercise, Diet, and Health Education on Symptoms Experienced During Perimenopause: A Systematic Review of Randomized Controlled Trials. J Aging Phys Act. 2025 Sep 23:1-24.
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