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DEM | ONLINE PCOS FITNESS COACH

@coachedbydem

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Helping ladies build a strong body whilst reducing PCOS
DM me “STRENGTH” or Apply below ↓

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Here's why it matters so much with PCOS. Fibre slows down how fast glucose hits your bloodstream, so you get a gentler rise in blood sugar instead of a spike. Smaller spike means less insulin. And when insulin stays lower, your ovaries get less of a signal to produce excess testosterone, and your liver makes more SHBG, the protein that mops up free testosterone. That's the stuff behind the acne, the chin hairs and the stubborn belly weight.

Four foods I want on your plate this week:

🫘 Lentils: around 8g fibre per half cup cooked, plus protein, so they hit your blood sugar from two angles
🍓 Raspberries: one of the highest fibre fruits there is, around 8g per cup
🥑 Avocado: around 10g per whole avocado, plus healthy fats that slow digestion even further
🌱 Chia seeds: around 10g in just 2 tablespoons, and they form a gel in your gut that keeps you full for hours

Most women are getting about half the fibre they need. Start by adding one of these to every meal and build from there. Go slow and drink plenty of water so your gut can catch up.

Want more high fibre foods that work with PCOS? Comment “HIGH FIBRE” and I'll send you our free guide to your DMs 💌 by @coachedbydem

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5 hours ago

Learning to stop punishing your body and start listening to it. Blood sugar, cortisol, sleep, strength, food none of it works in isolation. 🤍

This isn’t about shrinking. It’s about building a body that can actually carry you through your life, strong, regulated, and not running on empty.

If you’ve got PCOS, you don’t need another 1200-calorie plan. You need a body that trusts you again.

PCOS girlies, this one’s for you. 🤍 struggling on where to even start? Dm me “STRENGTH” and let’s map that out for you.

#pcos #pcosawareness #pcosjourney #HormoneHealth by @coachedbydem

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25 days ago

Lauren’s journey. Swipe for more. Real women, real results. Dm me “STRENGTH” to start your own journey.

Inflammation gone.

A journey possibly like your own…

What real 1-1 coaching looks like. ❤️

Dm me “STRENGTH” to start your own journey. by @coachedbydem

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19 days ago

Because nobody hands you a plan when they give you the diagnosis. They just send you on your way.

So here is exactly what we encourage our clients to do

1. Start strength training immediately
Not cardio. Not HIIT. Strength training. Every time you build muscle you are building insulin sensitive tissue that absorbs glucose without needing your insulin to work as hard. 3 to 4 sessions per week. Progressive overload. This is the single most powerful thing you can do for insulin resistance with PCOS.

2. Sort out your breakfast
Eat within an hour of waking and make sure it has 30g of protein minimum. Cortisol peaks in the morning and food is what regulates it. Skipping breakfast or eating something with no protein spikes cortisol which then raises your blood sugar artificially which then spikes insulin. You are making the problem worse before your day has even started.

3. Never eat carbs alone again
Every single meal and snack. Protein and fat paired with every carbohydrate you eat. This slows the glucose release into your bloodstream and directly reduces how much insulin your body needs to produce in response. This one change alone will reduce your cravings within days.

4. Start myo-inositol
4000mg daily. This is one of the most researched supplements for insulin resistance in PCOS. It improves how your cells respond to insulin, reduces circulating insulin levels and supports ovulation. Not optional if you have PCOS and insulin resistance.

5. Walk after every meal you can
Even 10 minutes. Post meal walking allows your muscles to absorb glucose independently of insulin. It directly reduces your post meal glucose spike without triggering a cortisol response. Free, simple and one of the most evidence backed tools available to you.

These five things done consistently over 8 to 12 weeks will change how your body responds. Not a quick fix. A foundation.

Apply for coaching in the link in bio by @coachedbydem

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3 months ago

comment "high fibre" for our free favourite fibre sources by @coachedbydem

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5 days ago

1. Walk for 10 minutes after every single meal. Not for calories, for glucose disposal. With PCOS your muscles already struggle to pull sugar out your blood stream, walking does that job without needing more insulin.

2. Stop training fasted. You’re not “burning more fat,” you’re spiking cortisol on top of already elevated androgens, and that combination is exactly what makes PCOS bodies hold onto fat and struggle to build muscle.

3. Hit 100g of protein minimum. Not for aesthetics, PCOS makes your body more prone to muscle breakdown when protein is low, so under eating it is actively working against every session you do.

4. Lift heavy, not light with high reps. Chasing a “toned” burn does nothing for insulin resistance. Heavy compound lifts are what actually improve insulin sensitivity, which is the root issue, not the symptom.

5. Eat carbs around your training, not instead of them. Cutting carbs when you have PCOS doesn’t fix insulin resistance, it just leaves you without the fuel to lift heavy enough to build the muscle that actually fixes it.

6. Stop doing cardio to “make up for” lifting. More cardio on top of an already dysregulated cortisol system is why so many women with PCOS train hard and see nothing change.

Comment “STRENGTH” if you want this turned into an actual plan, not more guessing. by @coachedbydem

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a month ago

Comment “STACK” below and I’ll send you our free supplement stack by @coachedbydem

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10 days ago

1. Not saying yes to alcohol at every social. Choosing which occasions are actually worth it instead of defaulting to yes because it’s easier than explaining no.

2. Eating within an hour of waking. Not delaying breakfast for hours and wondering why cravings hit by 3pm

3. Front loading protein before 12pm. Hitting 30g+ before lunch instead of playing catch up all day

4. Tracking your cycle, not just your training. Adjusting intensity and expectations based on where you are instead of training the same every single week

5. “Eating like a dog” some days. Not every meal needs to be a beautiful spread. When life’s a rush, keep it simple: protein, fat, carb, fibre, thrown together and out the door. No plating, no stress about it not being fancy. It still counts

6. Capping added sugar, not cutting it completely.
This isn’t about zero sugar, it’s about not letting it sneak into everything without you noticing

7. Doing your lowest intensity training in your luteal phase. Instead of pushing hard every single week regardless of what your hormones are doing

8. Journaling symptoms weekly, not just tracking scales. Bloating, skin, energy, mood, cycle regularity, the things that actually tell you if something’s working

If you’re serious about making changes you got to start doing the work. DM me “strength” and let’s see where you currently are with your own journey! by @coachedbydem

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2 months ago

Comment “HIGH VOLUME” and I’ll send you a list of our high volume foods to help you along your journey. by @coachedbydem

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14 days ago

Comment “FIBRE” below and I’ll send you our free guide on how to start managing this by @coachedbydem

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11 days ago

Endometriosis and PCOS. Real women, real results. Dm me “STRENGTH” to start your own journey.

Not just taking back control of her physique but taking back control of her life 😍

THE JOURNEY.

The real 1-1 coaching experience ♥️

Let this speak for itself ♥️

Dm me “STRENGTH” to start your own journey. by @coachedbydem

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17 days ago

When you get a craving, your body usually isn’t asking for that exact food. It’s asking for something underneath it.

Craving sugar? Your body is usually asking for energy. Your blood sugar has dipped and sugar is the fastest fix. What it really needs is a proper meal with protein and slow carbs.

Craving chocolate? Your body is often asking for comfort, a lift in mood, or extra fuel, especially in the week before your period. Magnesium-rich foods like almonds or dark chocolate can help.

Craving salty food? Your body may be asking for fluids and electrolytes, especially after sweating or a stressful day.

Craving carbs at night? Your body is asking for the food it didn’t get earlier. You probably under-ate during the day.

Craving anything and everything when tired? Your body is asking for sleep. Tiredness makes your hunger hormones louder and your fullness hormones quieter.

Craving something after every meal, or at the same time each day? That’s usually your brain asking for a routine or a reward, not your body asking for food.

So instead of asking “how do I stop this craving?” ask “what is my body actually asking for right now?” Usually it’s more food, more balance, more rest, or a bit of comfort.

Follow for more by @coachedbydem

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