Polycystic Ovary Syndrome (PCOS) is not just a challenge affecting ovarian health; it also significantly alters metabolic functions in the body. One of the most visible symptoms of this metabolic disruption is the so-called “PCOS belly,” where excess fat accumulates around the waist. But why does this happen, and what can you do about it? This post dives into the hormonal imbalances that contribute to abdominal adiposity and how addressing these can help manage and reduce PCOS belly.

Understanding the Hormonal Imbalance PCOS is often accompanied by elevated levels of insulin and testosterone, two hormones that play key roles in fat distribution in the body. Here’s how each contributes to PCOS belly:

1. High Insulin Levels: Insulin is a hormone that regulates glucose levels in the blood, but it can also affect where fat is stored. High insulin levels, as result of insulin resistance, can lead to increased fat storage in the abdominal area. This not only contributes to weight gain but also exacerbates other symptoms of PCOS.
2. Elevated Testosterone: Although it’s typically considered a male hormone, testosterone is also present in females. In PCOS, higher testosterone levels can disrupt normal fat distribution, favouring abdominal fat accumulation. This hormonal imbalance is closely linked to insulin resistance.
   
   

The Mechanisms at Play The relationship between insulin, testosterone, and fat storage is complex. Elevated insulin levels can increase the production of testosterone, which in turn, can worsen insulin resistance — creating a vicious cycle. Furthermore, high insulin levels can inhibit the production of sex hormone-binding globulin (SHBG), a protein that normally helps regulate testosterone levels in the blood. Lower SHBG levels lead to more free testosterone, which can further promote abdominal fat.

Strategies to Manage PCOS Belly Breaking the cycle of insulin resistance and high testosterone is key to managing PCOS belly. Here are some strategies that can help:

1. Dietary Changes: Adopting a diet low in refined sugars, high in protein and high in fiber can help improve insulin sensitivity. This is the exact approach used inside both my programs that allows women with PCOS to achieve their healthy weight.
2. Regular Exercise: While the typical advice to “move more, eat less” may not address the underlying issues, specific types of exercise like strength training and high-intensity interval training (HIIT) can improve insulin sensitivity and aid in fat loss around the midsection.
3. Medications and Supplements: In some cases, medications that improve insulin sensitivity, such as metformin, can be effective. It’s always best to discuss medication with your health care provider and decide if this is the best option for you or not. Supplements like inositol among many others may also help in managing insulin and testosterone levels.
   
   

Understanding the intricate relationship between insulin, testosterone, and body fat is crucial for tackling PCOS belly. The big takeaway from this post is that it’s 100% possible to reduce your insulin through dietary strategies and this is what will allow you to lose weight with PCOS.