⚖️ PCOS / Hormonal Weight
Insulin resistance + high androgens
Irregular cycles, weight gain, acne, hair changes.
A 10-minute post-meal walk — the insulin-first lever.
Insulin resistance drives the androgens in PCOS; treating the metabolic root eases the downstream symptoms.
Move — the mechanics that fix it: Insulin-first
Resistance training + fiber/protein; inositol/berberine to improve insulin sensitivity.
- Bodyweight Squat
- Chin-Up
- Bench Press - With Bands
- Air Bike
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
Daily nutrient targets: fiber: 30g (goal), protein: 130g (goal), magnesium: 400mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Myo-Inositol (+ D-Chiro) — ★★★★☆
- Berberine — ★★★★☆
- Metformin — ★★★★★
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
- Caffeine — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes pcos / hormonal weight?
Insulin resistance + high androgens. Irregular cycles, weight gain, acne, hair changes.
What exercises help pcos / hormonal weight?
Key movements: Bodyweight Squat, Chin-Up, Bench Press - With Bands, Air Bike.
What should you eat for pcos / hormonal weight?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Thunder Tea Rice (Lei Cha), Popiah, Salmon (cooked).
What supplements help pcos / hormonal weight?
Evidence-ranked options: Myo-Inositol (+ D-Chiro), Berberine, Metformin, Semaglutide (Ozempic / Wegovy / Rybelsus), Caffeine.