Welcome to the team,
I also wake up tired, but I do not have sleep apnea - for me it depends on the bed and air quality (where I am at the moment doesn't have the greatest quality of air and the elevation is higher then I am use to, so its effecting my whole body).
There is no one meal plan that works for all with PCOS, combo of deals work for different people differently. I tend to eat medium to high carb, low fat and medium protein (65% carbs max, 15% fat max and 25% protein max) and have lost over 130 pound in the past 5 years, its been slow and a steady loss (say for the past year, haven't lost anything I blame it on being in menopause as the cause).
I also never did the 3 meals a day deal or 3 plus snacking - my average is 2 meals (breakfast and dinner) and grazing (cup of seeds, fruit, veggies, what have you I'll pick at though out the day while working I'll have a bowl of what ever near by and pick at it as the day goes by). I use to walk my dog three times a day for an hour each time (but not of late since I'm not in the same country as he is, and for me where I am going out is not easy nor is working out the elevation difference I've not yet built up a tolerance for or to - sighs).
Been trying to do the P90X though low impact side as the weather has allowed me to do so, and just eating as above and trying to avoid over doing it.
Nyxks Musings nyxstium.info twitter.com/nyxks/
Cals Burned for 6 years = 2,359,000
6 years Deficit Total = 1,729,800
Should have lost: 250 to 495 pounds
Actual loss = 139 lbs and 50 inches from core
| Pounds lost: 51.1