PCOS Case Study

Client Case Study

Every client is treated as an individual and assessed on that basis, this clients personalised recommendations were specifically for her.

A 32-year-old female with a fresh diagnosis of PCOS presented came to see me last year. She had a history of being overweight (BMI 31), irregular menstrual cycles, and had difficulty conceiving for over the prior year. A diet analysis showed above average consumption of ultra-processed foods (UPFs) like white bread, crisps, biscuits, packet snacks, and takeaways, very little fibre and low omega-3. Twinned with this she had limited physical activity and used the car to get around. Her goals when we first met were weight loss, menstrual regularity, and improving her chances of fertility.

Dietary and Lifestyle Recommendations

Recommendation 1

Replaced high-GI foods (white rice, pastries) with low-GI alternatives:

Whole grains, brown rice, barley, and quinoa.

Non-starchy vegetables, lots of leafy greens, broccoli, and peppers.

Incorporated chromium sources like broccoli, barley, lentils, and apples.

Fruits to include berries and apples for fibre and slower sugar absorption.

Low-GI diets improve insulin sensitivity and reduce blood sugar spikes. Low GI supports weight loss, critical for managing PCOS-related insulin resistance.

Supplement Recommendation

Vitamin D

Daily supplement (2000 IU) to address deficiency. Vitamin D deficiency is common in PCOS; supplementation improves menstrual regularity and ovulation.

Magnesium

400 mg/day of magnesium glycinate. This reduces insulin resistance, lowers testosterone, and alleviates anxiety/sleep issues.

Lifestyle Adjustments

Physical Activity

Daily 30-minute walks to boost insulin sensitivity and aid weight loss.

UPF Reduction

Minimised processed snacks, opting for whole-food snacks like nuts and fruit with nut butter.

Outcomes

Weight Loss

Lost 12% body weight over 6 months (BMI reduced to 27).

Menstrual Cycle

Regular cycles resumed within 4 months.

Fertility

Conceived naturally after 9 months of dietary/lifestyle changes.

Symptom Improvement

Reduced acne, improved energy, and fewer sugar cravings.

Key Takeaways

This case highlights the effectiveness of combining low-GI nutrition, targeted micronutrient support (chromium, vitamin D, magnesium), and moderate exercise in managing PCOS. The client’s success stemmed from a structured yet flexible plan focusing on sustainable swaps (e.g., whole grains over refined carbs) and addressing insulin resistance holistically.

Need guidance tailoring a PCOS-friendly diet to your needs?