If you have recently been diagnosed with PCOS ( Polycystic ovary syndrome ) , the chances are you left your appointment with a handful of information that made both complete sense and no sense at all. PCOS is one of the most common hormonal conditions affecting people of reproductive age. It is also one of the most misunderstood partly because it shows up so differently from person to person.
For PCOS Awareness Month, this conversation with Ro Huntriss is the one to share. Ro is an award-winning fertility dietitian and the founder of Fertility Dietitian UK, and she brings the kind of clarity to this topic that a lot of people have been waiting for.
What is PCOS?
Polycystic ovary syndrome is a hormonal condition affecting roughly 1 in 10 women of reproductive age. It involves a hormonal imbalance that can disrupt ovulation and cause a range of symptoms including irregular periods, acne, hair changes, weight shifts, fatigue, and, for some people, challenges with fertility.
Crucially, insulin resistance plays a central role for many though not all people with PCOS. Understanding whether insulin resistance is part of your picture is one of the most useful things you can ask your GP about, because it shapes which management approaches are likely to be most effective.
Why does PCOS look so different for everyone?
This is one of the things that makes PCOS particularly hard to navigate. You may have irregular cycles without many other symptoms. You may have multiple symptoms without a classic hormonal profile. You may not recognise yourself in descriptions of PCOS at all, and yet still have it. That variation is real, and it is one reason so many people feel dismissed after diagnosis — as though their experience does not quite fit the picture they were given. If that resonates, Ro’s message throughout this episode is worth holding onto: your experience is valid, and there are real, evidence-based approaches that can help.
“You are allowed to push for answers. You are allowed to ask for a referral. You deserve to be taken seriously — and there are real, evidence-based things that can help.” Ro Huntriss
What does the evidence say about nutrition and PCOS?
There is a lot of noise around PCOS and diet much of it oversimplified or contradictory. Ro cuts through it clearly. The approach that has the strongest evidence behind it is not elimination. It is not cutting carbohydrates entirely. It is choosing lower glycaemic index foods, building balanced meals, and thinking about what you eat alongside when you eat it.
A PCOS-friendly approach to eating is one that supports insulin sensitivity without being punishing. It is sustainable, flexible, and grounded in what the research actually shows. Four pillars of PCOS management. Alongside nutrition, Ro outlines three other areas that genuinely matter for PCOS management.
Nutrition
Low GI foods, balanced meals built around protein, fibre and quality carbohydrates, and attention to meal timing all help to manage insulin levels across the day.
Movement
Both resistance training and HIIT have evidence supporting their role in improving insulin sensitivity and hormonal balance. This is not about weight it is about how movement affects your hormones.
Sleep
Poor sleep disrupts the hormonal environment that PCOS already challenges. Consistent, quality rest is not optional. It is part of the treatment picture.
Stress
Cortisol and insulin interact directly. Managing stress is, for many people with PCOS, managing a genuine physiological lever. That matters.
How to advocate for yourself with your GP
One of the most practically useful parts of this conversation is Ro’s guidance on pushing for the support you need, particularly when you feel your GP is not fully hearing you.
- Track your symptoms consistently before any appointment: cycles, mood, energy, pain, digestive changes
- Ask specifically about insulin resistance testing — it is not always offered automatically
- Request a referral to a specialist if you feel your symptoms are not being investigated fully
- Use NHS Choices resources to understand your rights and what tests you can ask for
- Seek out a fertility dietitian or PCOS-informed clinician if you want specialist nutritional guidance
Listen: Search The Fertility Podcast on Apple Podcasts, Spotify, or wherever you listen
Follow Ro: @fertility.dietitian.uk on Instagram
