PMOS Clinics

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We are a team of experienced nutritionists who specialise in working with women with PMOS (formerly PCOS)

27/10/2026

GLP-1 medications are everywhere at the moment. But what do they actually mean for women with PMOS?

You may have heard about medications such as semaglutide and liraglutide in relation to weight, appetite, blood sugar and insulin resistance.

There is growing research into their potential use in PMOS, and there may be benefits for some women.
But there are also things worth considering.

Reduced appetite can make it harder to eat enough protein, fibre and other nutrients. Rapid weight loss can also involve loss of lean muscle mass.

And research specifically looking at GLP-1 medications in PMOS is still developing, so we don't yet have all the answers about longer-term outcomes in this group.

That doesn't mean these medications are right or wrong.
It means the decision needs to be based on your individual circumstances, the medication you're being offered and a proper conversation with your healthcare professional.

In our blog, GLP-1 Agonists and PMOS: Weighing Up the Pros and Cons, we look at some of the potential benefits and drawbacks, and why nutrition and lifestyle support still matter if you're taking this type of medication.

Read the full article on the PMOS Clinics website.

26/10/2026

There’s a lot happening at PMOS Clinics, and you might not see everything we share.
So each month, I send out Unlocked, my monthly newsletter.

It’s a chance to catch up with what I’ve been writing about, thinking about and sharing in clinic, all in one place.

You might find a new blog, a recipe to try, something I've been reading, a practical nutrition tip or a topic I've been discussing with women in clinic.

It isn't designed to give you another long list of things you should be doing.
It's simply a way to keep up with PMOS Clinics and pick out anything that feels useful or interesting to you.

You can read it when you have time, save something for later or simply dip in when it arrives.

If you'd like Unlocked to land in your inbox each month, you can sign up via the link in our bio.

22/10/2026

Not sure what kind of support you need with your PMOS?

There is a lot of information out there.
Nutrition. Blood sugar. Insulin resistance. Inflammation. Supplements. Exercise. Sleep. Gut health.
It can be difficult to know what's actually relevant to you, particularly when you're still trying to understand PMOS itself.
And perhaps you're not ready to start working directly with a Nutritional Therapist. You'd simply like to learn more first.

That's exactly why I created PMOS Essentials.
It's a self-paced online course designed to take you through the foundations of PMOS, helping you build your understanding of the condition and explore some of the different areas that may be relevant to you.

You'll have 14 short masterclasses, along with practical resources including:
📚 40+ recipes
📝 A PMOS journal
🛒 Meal-planning tools and shopping lists
📖 Practical handouts and guides
⏳ Lifetime access

You can work through the course at your own pace and use what you've learned to decide what you'd like to explore further and whether additional support would be useful for you.
PMOS Essentials is an educational resource for adult women and is designed to sit alongside your existing healthcare.

If you'd like to understand your PMOS a little better before deciding what support you might want, you can find out more via the link in our bio.

20/10/2026

🦴 What does PMOS have to do with bone health?

We often talk about hormones, blood sugar, inflammation and metabolism when we talk about PMOS.
Bone health gets much less attention.

So, for World Osteoporosis Day, we're revisiting our article looking at the relationship between PMOS and bone health.
And the answer isn't as straightforward as you might think.

Hormones, insulin resistance, inflammation, vitamin D status, nutrition and physical activity can all influence bone and muscle health.

Some research suggests that bone mineral density may be similar, or even slightly higher, in some people with PMOS. But hormonal patterns can vary considerably between individuals, and there are still plenty of reasons to pay attention to your bone and muscle health.

Regular weight-bearing and resistance exercise, adequate protein, calcium and vitamin D all have an important role to play in supporting skeletal health.

In Bone Health and PMOS: Is There a Link?, we take a closer look at what we know so far and how bone health fits into the wider PMOS picture.

Read the full article on the PMOS Clinics website.

15/10/2026

🍂 Autumn Chicken, Squash & Chickpea Traybake

As the evenings get cooler, this is the sort of meal I love: warming, colourful and simple enough to make without spending ages in the kitchen.

It brings together:
🍗 Chicken and Greek yoghurt for protein
🌱 Chickpeas, squash and leafy greens for fibre
🎃 Pumpkin seeds for protein and unsaturated fats
🫒 Extra virgin olive oil
🌿 Sage, smoked paprika, garlic and lemon for plenty of flavour

It also fits nicely with our sleep theme this month.

Chicken, Greek yoghurt and pumpkin seeds all contain tryptophan, an essential amino acid that the body can use to make serotonin and subsequently melatonin, one of the hormones involved in regulating our sleep-wake cycle.

And, as with so many of the recipes we share, you don't need to remove carbohydrates to create a balanced meal. Here, the chickpeas and squash provide carbohydrate alongside protein, fibre and healthy fats, making this a satisfying meal with plenty of variety.

📄 You'll find the full recipe in our Facebook community, PMOS Unlocked, along with a printable PDF recipe card.

👉 Head to the link in our bio to get the recipe.

13/10/2026

Tired all day but still struggling to get good-quality sleep?

If you have PMOS, getting better sleep isn't necessarily as simple as going to bed earlier.

There are several things that can influence how well you sleep, including your sleep timing, morning light exposure, caffeine, movement, eating patterns and how you wind down in the evening.

But there's an important point that often gets missed.

If you're giving yourself enough opportunity to sleep but you're still waking exhausted, particularly if you're snoring, feeling very sleepy during the day, waking with headaches or experiencing pauses in your breathing, it may be time to speak to your GP rather than simply trying another sleep tip.

In one of my latest blogs, 7 Ways to Support Better Sleep with PMOS, I take a closer look at seven practical areas you can consider.

And you don't need to tackle all seven at once.

Read the full article on the PMOS Clinics website.

10/10/2026

This World Mental Health Day, let's talk about something we don't always consider when thinking about mental wellbeing: our everyday habits.

The way you start your morning, when and what you eat, how much daylight you get, how you move and how you wind down at night can all form part of the bigger picture.

And when you have PMOS, paying attention to these everyday patterns can be particularly useful because sleep, stress, energy and metabolic health can all interact.

That doesn't mean you need to overhaul your entire routine.
Sometimes a small change is a more realistic place to start.

In this older blog post, I look at five daily habits that may be affecting your mental wellbeing, along with some simple changes you could consider.

Read “Your daily habits could be wrecking your mental health” on the PMOS Clinics website.

And if you're struggling with your mental health, please don't rely on lifestyle changes alone. Speak to your GP or an appropriate healthcare professional for support.

08/10/2026

Have you ever started looking up one symptom on social media and ended up down a PMOS rabbit hole?
One video leads to another.

Irregular periods. Acne. Unwanted hair growth. Changes in weight or appetite. Blood sugar. Fatigue.
And gradually, you start wondering whether all those pieces might fit together.
You might even be thinking, “Could I have PMOS?”

Social media can be a useful place to learn and start asking questions. But symptoms can have many different causes, and a checklist on Instagram or TikTok can't tell you what's happening in your individual case.
That's where a Health Review can help.

It's a chance to step away from the scrolling and talk through your health history, your symptoms, what's changed and what you've already tried.

From there, we can discuss what may be worth exploring further and what your next steps could be.
If you've been joining the dots and wondering whether PMOS could be part of the picture, find out more about Health Reviews via the link in our bio.

06/10/2026

Do you have PMOS but still feel exhausted, even when you think you're getting enough sleep?
Sleep and PMOS may be more closely connected than you realise.

Research suggests that women with PMOS experience more sleep problems, including a higher prevalence of obstructive sleep apnoea. Poor sleep can also affect glucose regulation, appetite, mood and energy, which may already be areas you're struggling with.
And there's an important point here.

If you're regularly waking unrefreshed, feeling very sleepy during the day, snoring, waking with headaches, or someone has noticed pauses in your breathing, don't automatically assume it's just another PMOS symptom. These are things worth discussing with your GP.

In one of our latest blogs, Why PMOS and Poor Sleep Often Go Together, we look at:
😴 The connection between PMOS and sleep
🫁 Why sleep apnoea is particularly important to be aware of
🩸 How sleep can affect glucose regulation
🍽️ Why food choices and cravings can feel different after a poor night's sleep
🌙 Some practical ways to support better sleep
And importantly, why persistent tiredness sometimes needs more investigation rather than another supplement or a stricter bedtime routine.

Read the full article on the PMOS Clinics website.

03/10/2026

It’s Menopause Awareness Month, so we’re revisiting an important conversation: PMOS and menopause.

If you have PMOS, recognising the start of perimenopause isn’t always straightforward.

Some of the changes associated with perimenopause can look very similar to symptoms you may already associate with PMOS, including changes to your menstrual cycle, weight around the middle, insulin resistance, acne and increased hair growth.

So how do you know what’s changing because of PMOS and what might be part of the menopause transition?
And does menopause actually make PMOS go away?
The answer is more complicated than you might think.

In our blog, PMOS and Menopause, Alex looks at what can happen to PMOS symptoms through perimenopause and menopause, including changes to cycles, skin and hair, insulin sensitivity and cardiovascular health.

It’s well worth a read if you have PMOS and are approaching, or already going through, perimenopause.

Read the full article on the PMOS Clinics website.

Address

Medway Crescent
Leigh-on-Sea
SS92UX

Telephone

+441702660222

Website

https://www.pmos-clinics.co.uk/, https://www.facebook.com/groups/pcosunlocked

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