Episode #143: Energize Your Day: Combat PCOS Fatigue with Proven Strategies to Revitalize and Recharge

Welcome back to the PCOS Repair Podcast, where today we’re going to talk about one of the symptoms I get asked about all the time. The most common things I hear are around fertility, cycles, weight loss—and fatigue. So today, we’re diving into energy and fatigue: what’s going on there, which root causes are behind it, how to address it, and what to look for so that you know you’re doing what you can to improve your energy.

So many women with PCOS experience these highs and lows with their energy—fluctuations that are often driven by your body’s circadian rhythm, or internal clock. But it’s also influenced by things like sleep quality and quantity, light exposure, exercise, nutrition, and stress. We’re going to go through all of that today so you can better understand how to support your energy and stop feeling like you’re dragging yourself through the day.

Let’s get started.

What Is Your Circadian Rhythm?

This is your internal clock—your body’s natural wake-up signal, your ability to sustain energy during the day, and the natural decline of energy as you approach bedtime. It’s what causes jet lag. It’s what makes you feel a little off when the seasons change or when daylight savings time hits. And it can definitely be disrupted if your cortisol levels are out of balance—whether they’re too high or too depleted.

You don’t have to have a full-blown condition like Addison’s or Cushing’s for your cortisol to be off. Even a trend in that direction can impact your energy in a big way. And when we’re living in a constant state of stress or running on adrenaline, we mess with that rhythm.

Fueling Your Energy (and Avoiding the Crash)

How are you fueling your body? Your energy is impacted by both your sleep and your nutrition. And how are you managing crashes? Crashes happen when your body gets a spike—like from caffeine or sugar—but doesn’t have the fuel to sustain that spike.

So, for example, if you start your day with coffee on an empty stomach or with a pastry, you’ll feel a burst of energy and then crash once your body processes through it. Same goes for intense exercise. It’s not that the workout is bad, but if you don’t hydrate or eat afterward, your blood sugar crashes and leaves you exhausted.

Long-Term Fatigue vs. Daily Crashes

We also need to talk about long-term depletion. This is the fatigue you feel after a stressful few months at work, or after a trauma or emotionally intense period. It’s not something that happens in a day—it builds up over weeks or months and throws off your circadian rhythm and overall energy levels.

Root Causes of Fatigue with PCOS

This is all in addition to your PCOS root cause. If you have PCOS, you likely already have a predisposition to feeling tired or sluggish—and your specific root cause makes that worse.

• Inflammation can make you feel heavy and weighed down.
• A heightened stress response means your body burns through energy quickly when under pressure.
• Insulin resistance or sensitivity means you’ll be more affected by blood sugar spikes and crashes.

You may even have a combination of these. So addressing your root cause is important, but so is supporting your energy through everyday habits.

The Good News: Energy Improves Fast

The exciting thing about energy is that it can improve really quickly. Unlike weight loss, which takes time, or fertility, which may take a few cycles, you can start feeling more energized in just a few days.

So how do we do that? There are four major areas to focus on:

1. Sleep quality and circadian rhythm
2. Balanced nutrition
3. Exercise and recovery
4. Stress management

Let’s break each one down.

Managing Stress

Stress isn’t just something that happens in your head—it impacts your entire body. When you get worked up about something, your body goes into that fight-or-flight state and gives you a quick surge of energy… which then drops off hard. That kind of stress leaves you feeling completely depleted.

We can’t avoid all stress, but we can manage it better—by letting go of things when we can, by not rehearsing or ruminating on stressors, and by creating space to calm down and recharge.

Nutrition: Blood Sugar Balance

One of the biggest things that affects energy is how we eat. Small, high-carb meals—especially when they’re low in protein and fat—lead to blood sugar spikes and crashes. You feel good for a bit, then you crash. You reach for a snack or more caffeine, and the cycle starts again.

This cycle can become addictive because the energy rush feels so good—especially if you have insulin resistance or sensitivity. But ultimately, it’s draining your energy and making it harder to regulate.

Exercise and Recovery

Exercise is amazing for energy. It improves your circulation, blood sugar regulation, and mood. But we have to recover properly. That means hydrating, sleeping well, and not over-training the same muscle groups.

Incorporate mobility and stretching, use active recovery like walking or cycling, and give yourself days between strength sessions for the same body part. When we balance intense effort with proper recovery, we avoid depletion and actually increase energy.

Sleep & Circadian Rhythm

Sleep is foundational. Your body needs a consistent sleep routine. Not to the minute—but generally going to bed and waking up around the same time helps your body know what to expect.

If you’re going to bed at 9 one night and 1am the next, your body has no clue what to do. Aim for 7–9 hours, most nights. If you’re sleeping more than that and still waking up tired, it may be time to evaluate your sleep quality or talk to your doctor about a sleep study.

And to help reset your rhythm? Get morning light exposure within an hour or two of waking up. It’s one of the easiest and most effective ways to set your energy tone for the day.

Recap & Final Thoughts

If you’re struggling with that sluggish, heavy feeling all day, here’s where to start:

• Establish a sleep routine and get light in the morning.
• Eat to nourish and avoid those sugar crashes.
• Move your body regularly, but also allow for recovery.
• Be mindful of your stress and find ways to calm the internal chaos.

Energy is one of my favorite PCOS symptoms to work on because we can start seeing improvement right away. Within a week, you can feel completely different—and that momentum helps make all your other health goals easier to reach.

So whether you’re here for weight loss, fertility, or just to feel better, focusing on your energy is a great first step.

If you found today’s episode helpful, be sure to hit the subscribe button so you never miss an episode. And if you want to continue the conversation, come find me over on Instagram @nourishtohealthy. I’d love to hear your biggest takeaway!

Until next time—bye for now.