The PMOS Trainers

Your stress could be making your PMOS symptoms worse without you even realising it.

Research suggests women with PMOS are more likely to have altered cortisol regulation than women without PMOS.

If you’ve been dragging through the day, storing more belly fat, feeling anxious, struggling to sleep, or finding fat loss harder than it should be…

cortisol could be one piece of the puzzle.

When stress becomes chronic, cortisol regulation can become disrupted, affecting blood sugar, insulin sensitivity, sleep, and metabolism.

Over time, this can:

❌ Raise blood sugar

❌ Reduce insulin sensitivity

❌ Disrupt your cycle

❌ Make fat loss feel much harder

What helps?

Stop trying to hustle your way out of stress. Start with these:

✅ Strength train instead of endless cardio

✅ Sleep 7 to 9 hours

✅ Balance your meals with protein, carbs and healthy fats

✅ Get daily walks and sunlight

✅ Cut back on caffeine if you’re having too much

✅ Prioritise real self care. Yes, nails, hair and massages count.

✅ Practice breathwork, journalling or meditation

Cortisol is designed to help you respond to stress.

When that stress never lets up, it can start working against you.

You don’t need to be perfect. Just stay consistent with the habits above, and over time you’ll give your body a much better chance to recover and thrive ❤️‍🩹

If you’re struggling with information overload and want to cut through the noise to find what actually works for your body,

Comment COACH and we’ll reach out to see if we can help 🤍

Studies cited:
PMID: 33818258, 14671189, 30780898

Feeling tired, moody, and stuck?

It might not be your willpower.

It could be low vitamin D.

Low vitamin D is incredibly common in women with PMOS.

If you’re exhausted, struggling with your mood, sleeping poorly, and wondering why your body feels harder to manage lately…

This could be part of the picture.

Not because you need more discipline.

Not because you “fell off.”

Because your body might be missing something that actually matters.

Vitamin D isn’t just important for your bones.

It acts more like a hormone, and low levels have been linked with changes in energy, mood, insulin sensitivity, and metabolic health.

Before you blame yourself again, do the boring adult thing:

☀️ Get your vitamin D levels tested

☀️ Aim for around 75 to 100 nmol/L, unless your healthcare provider recommends otherwise

☀️ Get some sun when you can

☀️ If you need a supplement, choose vitamin D3 and take it with a meal that contains fat

☀️ Retest in 3 to 6 months

Sometimes the issue isn’t motivation.

It’s physiology.

Getting your vitamin D levels into a healthy range may help support your energy, mood, insulin sensitivity, and overall health.

Follow for more no BS PMOS tips.

Studies cited: PMID: 25714503, 21550088, 30275418

Are you scared lifting weights will make you bulky? 👀

Let’s get real for a second.

Unless you’re downing steroids for breakfast,

You’re not suddenly waking up looking like The Rock in a sports bra.

Here’s what strength training actually does for PMOS:

✅ Tones your body
✅ Helps regulate ovulation
✅ Improves insulin resistance
✅ Reduces androgens
✅ Lowers inflammation
✅ Boosts mood and brain power
✅ Lets you burn more fat even while Netflixing on the couch

Basically… lifting weights is the ultimate PMOS cheat code.

So next time you’re at the gym, skip the cardio grind and head over to the weight racks

That’s where the magic happens 😊

Comment “STRENGTH” and we’ll send you a free PMOS weight training program 💪

A 2024 Mendelian randomization study looked at over 400 modifiable risk factors linked to PMOS risk.

And the pattern was clear.

Lifestyle habits, body composition, blood lipids, inflammation, hormones, iron metabolism, and gut bacteria all showed up in the bigger picture.

This matters because so many women are told PMOS is something they just have to “manage.”

But your daily habits are not small.

Your food, training, movement, sleep, stress, gut health, and routines are part of your first line of defense.

Not because you need to be perfect.

Because your body is always responding to the environment you create for it.

Study cited: PMID: 38779450

❤️‍🔥 SAVE THIS FOR LATER ❤️‍🔥

Got PMOS? Strength training isn’t optional. It’s essential if you want real, long term results.

Just 2-3 sessions a week can:
✅ Boost metabolism
✅ Combat insulin resistance
✅ Support hormone balance
✅ Help reduce androgens

Here’s how to build am upper body workout that actually works:

✔ Pick 2 hip push moves
✔ Pick 2 pull moves
✔ Add 1 finisher (think biceps, triceps or shoulders)

Do 2 sets of 8-12 reps each.

Stick with the same plan for 6-12 weeks before changing it up.

Random workouts = random results.

Want a personalised PMOS plan that actually suits your lifestyle?

Comment “COACH” and we’ll DM you 💪

Your PMOS plan is incomplete if it’s only about food.

Macros matter.
Protein matters.
Strength training matters.
Blood sugar support matters.

But so do sleep, stress support, joy, boundaries, rest, sunlight, safe relationships, laughter, and a life you actually enjoy.

Because you are not a calorie calculator with ovaries.

You are a whole human being.

A coffee with your best friend.
A belly laugh.
A slow morning.
A proper day off.
A long hug.
Crying when you need to.
Saying no.
Feeling safe.
Feeling seen.
Feeling loved.

That is not extra credit.

That is part of the plan.

We are done acting like women need to white knuckle every meal, obsess over every macro, and live like one imperfect day ruins their progress.

Your body deserves support that fits your actual life.

Healing PMOS takes more than macros.

Send this to the woman who needs permission to stop trying to earn her health. 🩷