You’ve probably heard the acronym, maybe from your best friend, your TikTok FYP, or your own doctor, but PCOS (Polycystic Ovary Syndrome) is still one of the most misunderstood hormonal conditions out there. In this week’s episode of The Cyclist podcast, we sit down with Clare Goodwin (aka @thepcosnutritionist) to cut through the noise and get real about what’s actually going on beneath the surface.

From symptoms that don’t fit neatly in a box to diet advice that’s more empowering than restrictive, this is your permission slip to ditch the fear, back yourself with facts, and get curious about what your body’s trying to tell you.

So, what is PCOS really?

PCOS isn’t a disease with a single cause. It’s a syndrome, a collection of symptoms that show up differently for everyone. Think irregular cycles, acne, excess hair growth, hair thinning, or fertility challenges. Some experience one or two. Others, several. And here’s the kicker: even if you tick the “classic” boxes, there might be other things going on that look like PCOS but aren’t.

Getting a diagnosis? It’s... complicated

Diagnosis is usually based on the Rotterdam criteria (you need two of these three: irregular periods, signs of high androgens, or polycystic ovaries). But PCOS is a diagnosis of exclusion, meaning your doctor should first rule out other causes, like thyroid conditions or hormone changes after miscarriage. It’s messy, and for many, it takes years to get answers. But the right diagnosis is powerful. It gives you a roadmap, not a rulebook.

PCOS ≠ Infertile

One of the biggest myths we need to bust is that PCOS means you can’t get pregnant. Not true. PCOS may affect ovulation, but that doesn’t mean pregnancy is off the table. For most, it’s about understanding when and how ovulation happens, and supporting your body’s rhythm, not forcing it into someone else’s.

The role of insulin: The secret culprit behind the chaos

About 75 to 85 percent of people with PCOS have some level of insulin resistance. This means your body is working overtime to manage blood sugar, and in the process, it can drive up testosterone, increase inflammation, and make weight loss really hard. The goal? Improve insulin sensitivity first. Everything else starts to click into place.

Let’s talk food (and no, you don’t have to give up carbs)

The internet says cut gluten, ditch dairy, stop eating sugar. Clare says: pause. Instead of restriction, try addition. More fibre, more protein, more colour on your plate. Pair your carbs with fat or protein. Ditch the all or nothing rules and tune into what makes you feel steady, energised, and satisfied.

You don’t need to shrink to be healthy

Telling someone to “just lose weight” when they have PCOS is like telling someone with a sprained ankle to run a marathon. The hormonal shifts in PCOS can cause weight struggles, not the other way around. Focus on healing the root cause (hello again, insulin resistance), not punishing your body into submission.

Meds and supplements: Options, not obligations

Yes, medications like Metformin or hormonal contraception can help. So can supplements like inositol or vitamin D. But they’re tools, not requirements. There’s no one size fits all. Your best approach is the one that feels aligned, informed, and sustainable.

The big takeaway? You are not broken

Your body isn’t failing you. It’s communicating. And when you learn to listen, really listen, you get to build a relationship with your body that’s rooted in respect, not resentment. PCOS is part of your story, not your whole identity.

In short

• PCOS is common, complex, and completely unique to you

• Infertility is not a guarantee

• Focus on insulin sensitivity over weight loss

• Fuel your body, don’t punish it

• You deserve support, clarity, and compassion

• And above all, your body isn’t broken. It’s brilliant