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Chiena The PCOS Trainer

@thepcostrainer

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Tracking → Awareness → Habits
Helping PCOS feel manageable and sustainable!
Control your PCOS, don't let it control you🫡

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Red light therapy for PCOS: what the science says 🔴✨

Here’s what it actually does for the body:

1. ATP Production — Red light stimulates mitochondrial energy production, which supports ovarian function and egg quality, directly benefiting ovulation

2. Inflammation — Chronic low-grade inflammation is a major PCOS driver, and red light therapy helps reduce it, easing a wide range of symptoms

3. Insulin Sensitivity — Improves how effectively the body responds to insulin, helping stabilize blood sugar — one of the biggest drivers of weight gain and elevated androgens in PCOS

4. Skin Barrier Repair — Supports collagen production and skin healing, which can help with hormonal acne

5. Hair Growth — May help stimulate regrowth for those experiencing androgen-driven thinning or male-pattern hair loss

6. Sleep Quality — Supports circadian rhythm regulation, leading to deeper, more consistent sleep

Interested in trying red light therapy for yourself? Check out @rhw_dr.phillipsfl

You are not lazy, you are not broken, and you are not alone in this. See you in the next one. 🩷

#redlighttheraphy #redlighttherapybenefits #pcostips #pcossupport by @thepcostrainer

One meal doesn’t make or break your PCOS journey. I wish I knew this sooner instead of constantly starting over.

This isn’t a sprint, it’s a long game — and chasing “perfect” is what keeps us stuck in the restart cycle.

Instead of all-or-nothing, think 80/20:
🍽️ Prioritize protein + fiber to support insulin resistance
🌱 Feed your gut biome, don’t fight it
📈 Let small, consistent changes stack up over time

Progress isn’t a clean streak. It’s showing up more often than not.

You are not lazy, you are not broken, and you are not alone in this. See you in the next one.

#pmos #pcostips #pcosweightloss #pcoscommunity by @thepcostrainer

Somebody come get this man.

#pcosperiods #pcoscramps #pmos #pcos

Anyone else cramps been extra painful after having babies? by @thepcostrainer

Inositol can be such a supportive tool for PCOS/PMOS—especially if insulin resistance is part of your picture. 🤍

Potential benefits:

🤍Supports steadier blood sugar

🤍May reduce cravings and energy crashes

🤍Supports hormone balance

🤍May help with more regular cycles and ovulation

🤍Supports ovarian function and egg quality

It’s not a magic fix, but it can be a helpful part of your overall PCOS/PMOS routine. Always check with your provider before adding a supplement.

✨ Ovasitol link in bio!✨

#PCOS #PMOS #Ovasitol #Inositol #PCOSSupport InsulinResistance HormoneHealth BloodSugarBalance PCOSJourney by @thepcostrainer

I loveeeeee my Femometer Ring🤍

It’s completely upgraded the way I’m able to manage my PCOS!

Link in bio!
Use code: Chiena for 20% off
(First 100 orders) SO HURRY!

#femometerapp #femometer #smartring #pcostips by @thepcostrainer

Still hungry an hour after eating? You might need more protein… but that’s not the only reason. 👇

With PCOS, feeling hungry again quickly can happen when:
•Your meal was low in protein, fiber, or healthy fats, so it didn’t keep you satisfied
•You ate mostly refined carbs, which can lead to a quicker blood-sugar rise and fall
•Insulin resistance is making blood-sugar regulation more difficult
•PCOS-related hormone changes are affecting appetite and fullness cues
•You didn’t eat enough overall or went too long between meals
•You’re dehydrated, underslept, stressed, or confusing a craving with physical hunger

Try building meals around protein plus fiber-rich carbs and healthy fats—not restricting or blaming yourself. Think: eggs + avocado + whole-grain toast, Greek yogurt + berries + chia, or chicken + rice + veggies.

Your hunger is information, not a personal failure. 🤍 If intense hunger is frequent or comes with symptoms like shakiness, dizziness, or fatigue, it’s worth bringing up with your healthcare professional.

Save this for your next “I just ate… why am I starving?” moment. ✨

#PCOS #PMOS #PCOSNutrition #InsulinResistance #PCOSAwareness by @thepcostrainer

If someone had told me these 3 things when I was first diagnosed with PCOS, I would have saved myself so much confusion, money, and frustration.
What is something you wish you knew earlier in your PCOS journey?

This is my personal experience and is not medical advice. Always speak with a qualified healthcare professional about your symptoms and care.

#PCOS #PCOSJourney #PCOSAwareness #PCOSSupport #pmos by @thepcostrainer

PCOS & Cortisol 🫪

Did you know stress could be making your PCOS symptoms worse? Chronic stress keeps cortisol elevated, which worsens insulin resistance and creates a cycle that makes PCOS harder to manage. The good news: small daily habits like prioritizing sleep, gentle movement, and deep breathing can make a real difference. Save this post and share with someone who needs it.

#pcos #pcosawareness #cortisol #adrenalpcos #pcossupport by @thepcostrainer

Eating ramen
For years, I thought my cravings meant I had no discipline.
I would tell myself:
“I just need more self-control.
”
“I need to try harder.
”
“Why can’t I just stop craving this?”
But what I didn’t understand was that PCOS can affect the way your body regulates
blood sugar and responds to insulin.
For many women with PCOS, insulin resistance can play a role in things like:
✨ intense cravings
✨ feeling hungry soon after eating
✨ energy crashes
✨ feeling like you’re constantly thinking about food
This doesn’t mean you need to cut out everything you enjoy or follow a perfect diet.
Instead of fighting your body, start learning from it.
Ask yourself:
✅ Did my meal keep me satisfied?
✅ Did I include protein, fiber, and healthy fats?
✅ Am I noticing patterns with my cravings and energy?
Your body isn’t failing you — it’s communicating with you.
PCOS isn’t about being perfect. It’s about understanding your patterns and creating
habits that support your body long term. 🤍

#pcosweightlossjourney #pmos #pcossupport #pcostips #pcoscysters by @thepcostrainer

When it comes to training with PMOS/PCOS consistency beats intensity every time.

As a trainer I must say that weight training is slightly superior as it helps maintain bone density AND improves insulin sensitivity. So a 20-30 min lift session would be the most beneficial but nonetheless any movement is better than no movement!!! 🤍

#pcosweightloss #pcoshealing #pmos #pcostrainer by @thepcostrainer

Living with PCOS taught me that stress isn’t just something you feel—it can influence how you experience your symptoms.

While we can’t eliminate stress completely, finding small ways to support our nervous system can make a meaningful difference.

For me, that looks like:
• keeping my home tidy
• going for walks
• getting outside
• prioritizing sleep
• slowing down when I can

It’s not about having a perfectly clean house.

It’s about creating an environment that helps me feel a little calmer.

Awareness leads to understanding.
Understanding leads to more sustainable habits. 🤍

#pcosmom #pcoscysters #pmos #pmostips #pcosmanagement by @thepcostrainer

If you have PCOS, coffee before breakfast can affect your body more than you might expect.

Here’s why:

• Cortisol→ Coffee on an empty stomach can increase cortisol (your stress hormone), especially in the morning.
For those with PCOS, higher stress levels can make symptoms feel more intense over time.

• Insulin sensitivity→ Having coffee before eating may temporarily make it harder for your body to manage blood sugar.
This can lead to bigger spikes and crashes later in the day.

• Appetite suppression→ Coffee can blunt your hunger cues.
But with PCOS, regularly eating — especially in the morning — helps support more stable energy and fewer cravings later.

This doesn’t mean you need to cut out coffee.

You might just notice a difference if you:
→ eat something first
→ or have your coffee with food

Small shifts like this can support more stable energy throughout the day 🤍

#pcoscysters #pcossupport #pcosweightlossjourney #pcoshealing by @thepcostrainer