For many decades, PMOS (previously known as PCOS) was primarily recognised as a hormonal condition. However, our understanding has evolved. Increasingly, it is being recognised as a metabolic condition that has widespread effects on multiple hormonal systems throughout the body.

When we think about metabolism, we cannot ignore the role that nutrition plays.

Your metabolism is the collection of processes your body uses to convert food and drink into the energy needed to survive. It is responsible for far more than simply burning calories. It helps regulate your hormones, maintain your body temperature, circulate blood, repair tissues, support brain function, and even power every breath you take. Almost every cell in your body relies on the nutrients you consume to function optimally.

It is therefore no surprise that diet plays such an integral role in understanding and managing PCOS and PMOS.

Why is insulin resistance so central to PCOS and PMOS?

Although research is still ongoing, one of the strongest links we see is between PMOS and insulin resistance. Many women with PMOS have reduced sensitivity to insulin, meaning their bodies need to produce more insulin to keep blood sugar levels stable.

You may have heard some endocrinologists describe PMOS as being closely linked to metabolism, with insulin resistance sitting at the heart of many of its symptoms. Whilst this isn't a formal medical definition, it highlights just how important metabolic health is when it comes to understanding the condition.

Insulin resistance doesn't just affect your blood sugar. It can contribute to the fatigue many women experience, make weight management more challenging, and increase the likelihood of skin changes such as acanthosis nigricans (darkened patches of skin). Elevated insulin levels can also stimulate the ovaries to produce more androgens (male hormones), which can contribute to irregular periods, acne, excess facial or body hair, and ovulatory dysfunction that may affect fertility.

Over time, unmanaged insulin resistance can also increase the risk of developing type 2 diabetes, non-alcoholic fatty liver disease, cardiovascular disease, and metabolic syndrome.

Why does so much PCOS diet advice get it wrong?

Unfortunately, much of the nutritional advice online is confusing, conflicting, and often rooted in diet culture rather than science.

I've seen countless posts claiming that keto is the only answer, that carbohydrates should be completely avoided, or that women with PMOS simply need to "lose weight." As both a doctor and someone living with PMOS, I know how frustrating and sometimes harmful this messaging can be.

Managing PMOS isn't about following the most restrictive diet or chasing quick fixes. Instead, it's about supporting your body's metabolism, improving insulin sensitivity, and creating sustainable habits that you can maintain long-term.

Current evidence suggests that dietary patterns such as the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet can be particularly beneficial. These approaches focus on whole, minimally processed foods and have consistently been associated with improved metabolic health, reduced inflammation, and better blood sugar regulation.

Rather than focusing on what to eliminate, I encourage women to think about what they can add to their plates.

What does a PMOS-friendly diet actually look like?

Choose high-fibre carbohydrates. Opt for foods such as oats, quinoa, brown rice, sweet potatoes, beans, lentils, and whole grains. Fibre slows the release of glucose into the bloodstream, helping to keep blood sugar levels more stable.

Prioritise lean protein. Chicken, turkey, eggs, tofu, Greek yoghurt, fish, and legumes can help improve satiety, support muscle maintenance, and reduce blood sugar spikes when included with meals.

Include healthy fats. Foods such as avocados, olive oil, nuts, seeds, and oily fish like salmon or sardines provide essential fats that support hormone production while helping you feel fuller for longer.

Be mindful of highly processed foods. This doesn't mean never enjoying your favourite treats. Instead, aim to reduce foods that are high in added sugars, refined carbohydrates, and ultra-processed ingredients, as these are more likely to contribute to blood sugar fluctuations and worsen insulin resistance when eaten frequently.

At its core, managing PMOS is about nourishment, not restriction. It's about giving your body the nutrients it needs to support healthy hormonal and metabolic function, rather than depriving it of the fuel it requires.

Instead of asking, how can I eat less, try asking, how can I nourish my body better.

Alongside these foundations, many women also choose to support their daily nutrition with a supplement like SHREDDY SUPERWOMAN, which brings together Myo-Inositol, Zinc, Chromium, Folate, Selenium, and Vitamin D in one daily formula, to support normal metabolism, fertility, and psychological function.

When you focus on supporting your metabolism through balanced nutrition, improvements in energy, symptoms, hormone regulation, and even weight often become positive consequences of taking care of your health. Remember, there is no single "PMOS diet." Every woman experiences PCOS and PMOS differently, and nutrition should be personalised to your symptoms, lifestyle, culture, and preferences.

The goal is consistency. Small, sustainable changes practised over time will almost always outperform the most restrictive diet you can't maintain.

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