Running on Empty?

Good morning. It’s Saturday, March 22, and we’re covering PCOS Fatigue, otherwise known as the never-ending “you’re just lazy” commentary. First time reading? Join other ladies who are thriving with PCOS. Sign up here.

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The Essentials

If you feel like you’re dragging your body through molasses most days—even after a full night of sleep—you’re not alone. Fatigue is one of the most common (and most ignored) PCOS symptoms.

The good news? You’re not lazy. You’re not imagining it. And yes—you can fix it.

Let’s break down why your energy is tanking—and what you can actually do to get it back.

First: Why You’re So Freakin’ Tired

PCOS fatigue isn’t your regular run-of-the-mill tired. It’s “I just got out of bed and need a nap” tired. And it usually boils down to a few root issues:

• Insulin resistance (your blood sugar’s on a rollercoaster—fatigue is the crash)

• Inflammation (your immune system’s basically always “on”)

• Cortisol dysregulation (chronic stress = fried adrenal system)

• Sleep problems (thanks, progesterone imbalance + possible sleep apnea)

• Nutrient deficiencies (like B12, magnesium, and iron)

Now let’s talk solutions. 👇

Eat for Energy, Not for Spikes

Blood sugar crashes are public enemy #1 when it comes to energy dips. That 3 PM slump? Probably the bagel you had at 9 AM.

✅ Protein at every meal—yes, even breakfast. (Try eggs, Greek yogurt, tofu, or protein smoothies.)
✅ Balance carbs with fat + fiber—this slows digestion and keeps energy steady.
✅ Don’t skip meals—especially if you’re working out. Fasting can backfire big time for PCOS fatigue.

Quick win: Start your morning with a high-protein, low-sugar breakfast and notice how much better your day feels.

Check Your Nutrients

Even with a great diet, PCOS can mess with your ability to absorb key vitamins and minerals—especially if you’re on meds like metformin.

B12 – Critical for energy production. Low levels = major fatigue.
Magnesium – Supports adrenal health and sleep quality.
Iron (ferritin) – Even if your hemoglobin is normal, low ferritin = exhausted 24/7.
Vitamin D – Plays a role in hormone balance and energy. Many of us are deficient, especially in winter.

Quick win: Ask your doc for a full nutrient panel, especially B12 and ferritin. Supplements help—but only if you actually need them.

Master the Stress Game

Stress = cortisol. Cortisol affects your blood sugar, sleep, cravings, and… drumroll… energy.

✅ Start the day with calm, not chaos – Morning scrolls and frantic to-do lists spike cortisol. Try walking, breathing, or just existing for 10 minutes.
✅ Try magnesium glycinate or ashwagandha (with your doctor’s blessing) to support stress response.
✅ Say no more – Protecting your energy means not signing up for every request, errand, or family group chat drama.

Quick win: Replace your morning coffee scroll with 5 minutes of sunlight + deep breathing. Watch your cortisol chill—and your energy rise.

Fix Your Sleep, Fix Your Fatigue

You’re not lazy—you’re underslept. Or worse, you're getting 8 hours but still waking up exhausted.

Here’s why:

• PCOS increases the risk of sleep apnea, even without snoring or obesity

• Low progesterone makes it harder to fall asleep

• Insulin resistance and cortisol spikes can wake you up at 2am (hi, anxiety brain)

✅ Go to bed and wake up at the same time every day (yes, even weekends)
✅ Ditch screens 1 hour before bed – blue light crushes melatonin
✅ Try a magnesium supplement or calming nighttime routine

Quick win: If you wake up tired every single day, ask your doctor about a sleep study to rule out apnea.

Move More, But Smarter

No, you don’t need to hit the gym six days a week. In fact, over-exercising can make PCOS fatigue worse.

✅ Prioritize low-impact movement like walking, stretching, Pilates, or strength training.
✅ Try zone 2 cardio (think: fast-paced walks where you can still talk but not sing).
✅ Take movement breaks every hour if you’re glued to a screen all day.

Quick win: Walk 10 minutes after each meal. It helps regulate blood sugar and boosts energy.

TL;DR – The PCOS Energy Fix Starter Pack

• Eat protein + fat + fiber at every meal

• Check your B12, iron, magnesium, and vitamin D

• Ditch the crash diet, fix your sleep

• Say no to stress (and maybe to your in-laws)

• Move daily—but don’t overdo it

• Get sunlight in the morning, magnesium at night

Updates You Can Use

Hormones & Health

> ​Seed cycling, which involves consuming specific seeds during different phases of the menstrual cycle, is a popular trend claiming to balance hormones and regulate periods. (More)

> Recognizing early morning signs of diabetes is crucial for timely intervention. Symptoms such as increased thirst, frequent urination, fatigue, and blurred vision upon waking may indicate elevated blood sugar levels. (More)

> Myo-inositol is becoming well-known for its potential to support women’s health by helping regulate blood sugar, balance hormones, and boost fertility. (More)

Weight Loss & Fitness

> ​Insulin resistance can lead to weight gain, sugar cravings, fatigue, and irregular menstrual cycles. Lifestyle factors such as diet, physical activity, sleep patterns, and stress management play a significant role in developing and managing insulin resistance. (More)

> Improve insulin sensitivity and aid weight management by incorporating these types of exercises into your lifestyle. Learn about the 6 best exercises for PCOS. (More)

Nutrition & Superfoods

> Cinnamon offers advantages and may offer heart-health benefits specifically for women managing PCOS. This powerhouse spice is known for anti-inflammatory, antioxidant and blood-sugar regulating properties. (More)

> Common myths about PCOS diets, and why adopting a balanced diet rich in whole grains, lean proteins, and healthy fats can help manage symptoms. (More)

Hair & Body Beauty

> Spearmint tea, offers various health benefits, including improved digestion, hormone balancing, and reduced stress. It may also help lower testosterone levels, which can help PCOS ladies experiencing symptoms like excess facial hair and hair loss. (More)

> True Earth laundry strips are eco-friendly, chemical-free, and hypoallergenic, making them a great choice for women with PCOS who may have sensitive skin or are looking to reduce exposure to endocrine-disrupting chemicals that can worsen hormonal imbalances. (More)

PCOS Weekly Recipes

TikTok Famous Green Goddess Salad (Recipe Here)

High Protein Cottage Cheese Flatbread (Recipe Here)

High Protein Guacamole Dip (Recipe Here)

Protein Banana Bread (Recipe Here)

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.