Drew Baird "the PCOS Mentor"

Most women think their stubborn PMOS belly is just a fat problem. But for a LOT of women with PMOS, insulin resistance is a huge part of the reason that belly fat is so stubborn.

When your body isn’t responding properly to insulin, your insulin levels can stay higher than they should. And high insulin can make it easier for your body to store fat and harder to lose it, especially around your belly!

So you can be eating well, exercising, trying to lose weight… and STILL feel like your belly just won’t budge. This is one of the reasons I LOVE berberine for PMOS. ❤️

Because berberine can help improve the exact things that may be making fat loss harder in the first place:

✅Improve insulin sensitivity → your body can respond to insulin better
✅Improve blood sugar control → fewer big blood sugar swings
✅Reduce insulin levels → less of that constant “store energy” signal
✅Help with cravings → making it easier to stay consistent with your nutrition
✅Support healthier testosterone levels → which can help with the hormonal side of PMOS
✅Supports fat loss → especially when combined with the right nutrition and exercise routine

That’s why I don’t look at a PCOS belly and just think: “You need to eat less.” I’m thinking about WHY her body is making fat loss so difficult. And if insulin resistance is part of that picture, improving it can make a HUGE difference.

Berberine isn’t literally “burning your PMOS belly away.” It’s helping improve the blood sugar, insulin and hormonal environment that can be contributing to stubborn weight gain in the first place.

And THAT is why the right supplements can be so incredibly helpful for PMOS when they’re matched to what your body actually needs. ❤️

Want more help with your PMOS? If you’re looking for supplements to support your PMOS, you can check out my full range at Health & Balance Vitamins through the link in my bio 💊 ❤️

If you have PMOS and you’re trying to lose belly fat, snacking isn’t a problem, but what you’re snacking on matters. 👇

With PMOS and your food, remember that your goal is to balance your blood sugar, improve your insulin and cortisol, and give your body the nutrients it needs to improve its metabolic and hormonal health.

Here are 10 easy snacks I love 👇

1️⃣ Greek yoghurt + berries 🫐
High protein + fibre = keeps you full and helps slow the rise in blood sugar.

2️⃣ Apple + peanut butter 🍎🥜
The apple gives you fibre, while the peanut butter adds fat and
protein so it’s MUCH more filling than fruit alone.

3️⃣ Popcorn 🍿
A great high-volume snack when you want something crunchy. You can eat a decent serving without blowing out your calories.

4️⃣ Boiled eggs + a piece of fruit 🥚🍓
Protein from the eggs + fibre from the fruit = a simple PMOS-friendly combination that actually keeps you satisfied.

5️⃣ Cottage cheese + strawberries 🍓
Loaded with protein and naturally sweet. Great when you want something sweet without reaching for biscuits or chocolate.

6️⃣ Hummus + carrots/cucumber 🥕🥒
Fibre, healthy fats and some protein. Great for keeping blood sugar steadier AND getting more vegetables into your day.

7️⃣ Dark chocolate + almonds 🍫
YES, you can eat chocolate. Pair a few squares with almonds and you get something enjoyable that’s much more satisfying than trying to completely avoid sweets.

8️⃣ Cheese + wholegrain crackers 🧀
Protein and fat from the cheese help keep you full, while wholegrain crackers add fibre and give you that satisfying crunch.

9️⃣ Rice cakes + cottage cheese + avocado 🥑
Instead of eating plain rice cakes, add protein and healthy fats.
You’ll stay fuller for MUCH longer.

🔟 Protein smoothie 🥤
Protein powder + berries + milk of choice + ice. Easy, sweet, filling and a simple way to increase your daily protein.

Want more help with your PMOS? I’ve put together my range of
supplements for PMOS at Health & Balance Vitamins, including support for things like blood sugar, cravings, hormones, hair and skin. Shop my range at Health & Balance Vitamins [lin

Do you tick any of these boxes at all?

Want more help with your PMOS? If you’re looking for supplements to support your PMOS, you can check out my full range at Health & Balance Vitamins through the link in my bio 💊 And if you’re ready for personalised coaching with your PMOS, weight loss and symptoms, send me a message ❤️

Comment “COACH” if you’re tired of struggling with stubborn PMOS belly, weight gain & symptoms, and you want to learn more about our coaching program. I’ll send you a DM ❤️

Briana lost 5.8kg / 12.8lbs which many people may not think is a lot but look at the change through her stomach! For so many women with PMOS, stubborn belly fat can feel IMPOSSIBLE to shift, even when you feel like you’re doing everything right.

And there’s a reason for that... Insulin resistance, elevated
androgens, inflammation, stress, sleep and other factors associated with PMOS can all influence where and how easily your body stores fat.

That’s why our approach with clients goes far beyond simply telling them to **“eat less and move more.”** ❌ We build their nutrition, training and lifestyle around improving their PMOS symptoms, supporting their metabolic health and creating a sustainable environment for fat loss.

And for Briana, the results went WAY beyond the scale:

✨ 5.8kg / 12.8lbs lost
✨ Huge change through her waistline
✨ Less bloating
✨ More energy
✨ More regular cycles
✨ Less pain
✨ Improved blood markers
✨ No longer relying on caffeine to get through the day

Before coaching, Briana told us: “For years I had been dealing with miserable, irregular cycles… I would pass out from the pain… felt constantly fatigued… My PMOS even caused a cancer scare at one point.”

Then things started changing: “Once I stuck to my nutrition goals, the fat was melting off my body. I had more energy, didn’t need caffeine anymore, and my back pain and migraines were gone.”

And THIS is why I always say the scale only tells you part of the
story. Yes, losing 5kg is incredible but feeling better, having more energy, seeing your symptoms improve and finally watching your body respond to what you’re doing?

That can change everything. ❤️

If you’re ready to stop guessing and want a plan built around YOU and your PMOS, comment “COACH” and I’ll send you the details about our coaching program 👇

September is PMOS Awareness Month 💛

For a condition that affects around 1 in 8 women, PMOS is still incredibly misunderstood. Too many women spend years searching for answers, being told their symptoms are “normal,” or feeling like they simply need to lose weight, when the reality is that PMOS is a complex metabolic and hormonal condition that can affect almost every part of a woman’s health and life.

And it goes so much deeper than irregular periods, weight gain, acne or facial hair. It can affect your energy, sleep, fertility, confidence, relationships, career, mental wellbeing and how you feel in your own body. That’s why awareness matters. Women deserve to understand what’s happening in their bodies, be taken seriously, and get the support they need to actually improve their health.

If you have PMOS, share this video. The more people who understand this condition, the better. 🫶

Exercise is one of the BEST things you can do for your PMOS 🙌 It can improve insulin sensitivity, support your metabolism, reduce inflammation, improve androgen levels, help with stress regulation, improve sleep and give you more energy.

Are some types of exercise better than others? Sure. Building muscle through strength training is incredibly helpful for PMOS, walking is amazing, and research also shows HIIT can improve things like insulin resistance and fitness. HIIT won’t suit every woman, especially if you’re doing too much and not recovering well, but that doesn’t make it “bad for PMOS.”

Moral of the story: if you enjoy exercising, exercise. Lift weights. Walk. Run. Do Pilates. Do HIIT. Find something you actually enjoy and can keep doing. Out of all the things women with PMOS are told to be scared of… exercise really shouldn’t be one of them ❤️

Want more help with your PMOS?

💊 SUPPLEMENTS: Want help choosing the right supplements for your PMOS? Shop my recommendations at Health & Balance Vitamins [link in bio]

✨ COACHING: If you’re ready for a personalised plan to improve your PMOS, lose weight and feel like yourself again, send me a message ❤️

I LOVE seeing research move beyond simply telling women to “lose weight.” We’re learning more about insulin resistance, nutrition, exercise, sleep, diagnosis AND the role certain supplements can play.

One recent review of 78 studies found supplement interventions improved fasting insulin and reproductive hormones, with Vitamin D showing the strongest metabolic and hormonal improvements.

Another meta-analysis of 8 RCTs involving 1,046 women found L-carnitine supplementation was associated with improved ovulation and clinical pregnancy rates. ☀️🥚

And one of my favourite findings: exercise can improve insulin resistance and metabolic health in women with PMOS, meaning the benefits go WAY beyond what you see on the scale. ❤️

For my fellow science lovers, here are some of the papers/guidelines behind this post 👇

🔬 Nutraceuticals/Vitamin D — PMID: 41287200
🔬 L-Carnitine & fertility — PMID: 40436023
🔬 Exercise & PCOS — PMID: 42054960
🔬 Exercise meta-analysis — PMID: 40838315
🔬 AMH & PCOS diagnosis — PMID: 38776986
🔬 International PCOS guideline — PMID: 37580314

And according to the WHO, PMOS affects an estimated 10–13% of women, with up to 70% worldwide thought to be undiagnosed!!

Which one surprised you the most? 👀

And if you want more help with your PMOS?

💊 SUPPLEMENTS: Want help choosing the right supplements for your PMOS? Shop my recommendations at Health & Balance Vitamins [link in bio]

✨ COACHING: If you’re ready for a personalised plan to improve your PMOS, lose weight and feel like yourself again, send me a message ❤️