More Than Fitness Personal Training

Someone online told you bananas are bad for PCOS/PMOS.

Then mangoes were bad.

Then grapes.

Then rice.

Then suddenly you’re standing in the kitchen scared of half the foods you used to eat.

Cute.

Except that fear spiral usually causes more damage than the banana ever did.

Because here’s what actually happens:

You cut the food out.

You feel restricted.

You crave it more.

You eventually eat it.

Then you think, “I blew it.”

Then comes the guilt, the binge, the shame spiral, and the promise to “start again Monday.”

That cycle is not helping your hormones.

It’s just making food feel unsafe.

Here’s the truth:

No fruit is banned.

You can eat bananas.
You can eat mangoes.
You can eat grapes.
You can eat rice.

You just need to stop eating them like they’re either magical fat loss foods or toxic little hormone bombs.

Pair fruit with:

✅ Protein
✅ Healthy fats
✅ Fibre
✅ A normal portion

Example:

Apple + peanut butter
Banana + Greek yoghurt
Grapes + boiled eggs
Mango + protein smoothie
Rice + chicken + veg

PMOS nutrition is not about fearing carbs.

It’s about building meals that keep your blood sugar, hunger, cravings and energy more stable.

You don’t need the PMOS food police living rent free in your head.

You need structure.

You need calm.

You need a plan that lets you eat like a normal human again.

Save this for the next time someone on the internet makes you scared of fruit 😅

And follow us for more no BS PMOS tips 🤍

Someone online told you bananas are bad for PCOS/PMOS.

Then mangoes were bad.

Then grapes.

Then rice.

Then suddenly you’re standing in the kitchen scared of half the foods you used to eat.

Cute.

Except that fear spiral usually causes more damage than the banana ever did.

Because here’s what actually happens:

You cut the food out.

You feel restricted.

You crave it more.

You eventually eat it.

Then you think, “I blew it.”

Then comes the guilt, the binge, the shame spiral, and the promise to “start again Monday.”

That cycle is not helping your hormones.

It’s just making food feel unsafe.

Here’s the truth:

No fruit is banned.

You can eat bananas.
You can eat mangoes.
You can eat grapes.
You can eat rice.

You just need to stop eating them like they’re either magical fat loss foods or toxic little hormone bombs.

Pair fruit with:

✅ Protein
✅ Healthy fats
✅ Fibre
✅ A normal portion

Example:

Apple + peanut butter
Banana + Greek yoghurt
Grapes + boiled eggs
Mango + protein smoothie
Rice + chicken + veg

PMOS nutrition is not about fearing carbs and sugars.

It’s about building meals that keep your blood sugar, hunger, cravings and energy more stable.

You don’t need the food police living rent free in your head.

You need structure.

You need calm.

You need a plan that lets you eat like a normal human again.

Save this for the next time someone on the internet makes you scared of fruit 😅

And follow us for more no BS PMOS tips 🤍

Tired of being told your blood tests are “normal”? 😒

But your skin, energy, weight, and cycle are telling a different story?

Let’s decode what your bloodwork might actually be saying 👇

If you’ve got PMOS, formerly known as PCOS, “normal” doesn’t always mean optimal.

Your results can fall within a lab range while you’re dealing with acne, unwanted hair growth, irregular cycles, fatigue, cravings, and stubborn weight.

Here’s what most doctors never explain:

💉 High testosterone isn’t just chin hair.

It can mean your ovaries are producing excess androgens, often driven by insulin resistance.

🧬 Low SHBG means more free, active testosterone is available.

Insulin can suppress SHBG production in the liver, making symptoms worse.

🌙 A high LH:FSH ratio is not required for diagnosis.

Many women with PMOS have a normal ratio. But when elevated, it may reflect disrupted ovulation.

🔥 High hs-CRP can reflect low grade inflammation, commonly seen in PMOS.

🍭 High fasting insulin is often one of the earliest signs of insulin resistance.

Fasting glucose and HbA1c can still look “normal” while insulin resistance is developing.

☀️ Low vitamin D is associated with insulin resistance, cycle irregularity, and metabolic health in PMOS.

PMOS is typically diagnosed when 2 of these 3 features are present:

• Irregular or absent ovulation

• Signs of androgen excess through symptoms and/or bloodwork

• High AMH or ovaries showing multiple arrested follicles on ultrasound

Other conditions like thyroid disorders and elevated prolactin should also be ruled out.

🩺 If you’re investigating PMOS/PCOS, ask your doctor about:

• Hormonal panel
• Thyroid panel
• Insulin + blood sugar panel
• Inflammation + nutrient markers

Your bloodwork isn’t a death sentence.

It’s data giving you clues.

Medication can change numbers.

But long term change comes from nutrition, movement, sleep, stress, and habits that match your hormones.

When habits support hormones, everything else gets easier 💗

Follow for more PMOS/PCOS education.

Studies cited:
PMID: 26260395, 29413142, 28162788, 17018563, 29843293, 32005412, 32005476, 19584400, 24414142, 29999724

If you have PMOS and feel like your body is working against you…

You’re not imagining it.

PMOS changes how your body stores fat, burns energy, and responds to food.

Here’s what’s actually happening 👇

❌ Cravings that feel impossible to ignore
❌ A metabolism that’s slower than it should be
❌ Stubborn belly fat that won’t budge
❌ Weight that comes off slow and piles back on fast
❌ Bloating and inflammation making everything worse

It’s not a willpower problem.

It’s a hormone and insulin problem.

But here’s the good news…

Once you understand what’s driving the chaos, you can fix it.

✅ Prioritise protein, healthy fats, and fibre at each meal
✅ 10 min walk after eating (game changer for blood sugar)
✅ Weight train 2-3x per week
✅ Aim for 7-9 hours of sleep
✅ Reduce processed carbs and sugars
✅ Stay hydrated (2-3L water daily)
✅ Work on stress relief strategies
✅ Get 5-10 mins of morning sunlight

These aren’t random tips.

This is exactly what our clients do to get real results 💪

No starvation. No cutting carbs completely. No hours of cardio.

Just consistent habits that actually work with your hormones.

Save this for the days you need a reminder that your body isn’t broken.

It just needs the right inputs 🤍

Want help putting this into a plan that fits your life?

Comment “COACH” and we’ll reach out to see if we can help.