3 Lifestyle Tips to Manage Insulin Resistance in PCOS.
If you’re living with polycystic ovary syndrome (PCOS), you’ve probably heard the term insulin resistance. It’s a common feature of PCOS and can contribute to symptoms like weight gain, cravings, irregular periods, and fatigue. You may have been advised to cut out carbohydrates or lose weight, but insulin resistance can be improved without these restrictive practices.
At Wellth, we focus on what you can add to your lifestyle to support your health — not what you have to cut out.
Here are 3 simple, sustainable tips to help manage insulin resistance and feel more in control of your PCOS.
Add More Fibre to Your Plate
Fibre slows down how quickly food is digested, which can help stabilise blood sugars and reduce insulin spikes. It also supports gut health and helps you feel fuller for longer.
How to add it in:
Start with adding high fibre options to breakfast such as oats, chia seeds or wholegrain toast
Add beans, lentils or chickpeas to soups, salads or pasta dishes
Swap to wholegrains like brown rice, quinoa or wholewheat pasta
Snack on fruit, nuts or wholegrain crackers with hummus
2. Move Your Body in Ways You Enjoy
You don’t need to hit the gym every day. Regular, enjoyable movement helps improve insulin sensitivity, boost mood, and support hormone balance.
Ideas to try:
A brisk walk after meals
A short yoga or Pilates session at home
Dancing, swimming or cycling
Strenght training
Consistency matters more than intensity — even 10-15 minutes can help.
3. Add a Protein Source to Meals and Snacks
Protein takes a long time to breakdown and can help slow the digestion of carbohydrate. It’s also very filling and can help preserve muscle mass.
Examples of protein sources:
Animal sources such as meat, fish, eggs and dairy foods
Plant sources such as beans, lentils, tofu and other soy foods.
Think addition, not restriction — building a balanced plate supports energy, hormones and satiety.
Takeaway
Managing insulin resistance in PCOS doesn’t have to mean cutting out your favourite foods or following strict rules. By focusing on what you can add — fibre-rich foods, enjoyable movement, and protein — you can take meaningful steps to support your health in a sustainable, realistic way.
Need personalised support? At Wellth, we specialise in compassionate, evidence-based care for people living with PCOS and insulin resistance.
References
Legro RS, et al. (2013). Diagnosis and treatment of polycystic ovary syndrome: An Endocrine Society clinical practice guideline.
Journal of Clinical Endocrinology & Metabolism, 98(12):4565-4592
https://doi.org/10.1210/jc.2013-2350
Moran LJ, et al. (2013). Lifestyle changes in women with polycystic ovary syndrome.
Cochrane Database of Systematic Reviews, Issue 7.
https://doi.org/10.1002/14651858.CD007506.pub3
Teede HJ, et al. (2018). International evidence-based guideline for the assessment and management of PCOS.
Monash University / PCOS Guidelines Group
https://www.monash.edu/medicine/sphpm/mchri/pcos
Academy of Nutrition and Dietetics (AND). Nutrition management of PCOS and insulin resistance.
https://www.eatright.org
National Institute for Health and Care Excellence (NICE). (2013, updated). Polycystic ovary syndrome: diagnosis and management.
https://www.nice.org.uk/guidance/cg33
