Author: Tallene

Polycystic ovary syndrome (PCOS) isn’t the only condition that affects women’s reproductive health. There are several others with overlapping symptoms, which can make it tricky to tell them apart. That’s why getting an accurate diagnosis is so important—it’s the first step toward finding the right treatment (and finally getting relief!).

One condition that’s often mistaken for PCOS is uterine fibroids. They share a lot of similar symptoms and both affect the uterus, hormones, and overall reproductive health. To help you sort it all out, here’s a simple guide to the key similarities and differences between PCOS and fibroids.

Here’s what you need to know:

Uterine Fibroids and PCOS: Symptoms, Causes, and Treatments

In this post, I’ll break down the symptoms, causes, and risk factors of both polycystic ovarian syndrome (PCOS) and uterine fibroids. Understanding the differences between the two will help you feel more confident talking to your doctor about what’s really happening. 

By the end, you’ll have a clearer picture of each condition and some guidance on how to take back control of your health. 

Are Fibroids and PCOS the Same Thing?

No, PCOS and uterine fibroids are not the same thing. PCOS is a hormonal condition that impacts the whole body, including the ovaries. Women with PCOS may experience ovarian cysts, which are painful, fluid-filled sacs that can grow due to hormone imbalances. 

This can be confused with uterine fibroids, which are noncancerous growths in the uterus. Uterine fibroids aren’t in the ovaries, but rather in the muscle tissue of the uterine wall. That said, both ovarian cysts and fibroids can cause pelvic pain, bloating, irregular periods, and pain during sex, which is why they’re often mixed up. However, uterine fibroids affect only the muscle tissues as a localized physical condition whereas PCOS’s hormonal imbalances affect multiple systems of the body.

Side note: Endometriosis also shares several symptoms with uterine fibroids and PCOS. It’s worth learning more about this condition as well. Read my post on endometriosis vs. PCOS for a clear comparison and to see how each condition presents differently.

What Is the Difference Between Uterine Fibroids and PCOS?

Definition: Fibroids vs. PCOS

Uterine fibroids are easy to define: noncancerous growths in the uterus. PCOS is a bit more complex. It’s a hormonal and metabolic condition that can cause a wide range of symptoms, driven by chronic inflammation, insulin resistance, and the hormonal imbalances characteristic of PCOS.

Where They Occur

One common symptom of PCOS is the presence of polycystic ovaries. These cysts form on the ovaries when androgen levels are high and the menstrual cycle is disrupted. Uterine fibroids, on the other hand, are in the uterus itself in various levels of tissue. 

They can be submucosal (under the inner lining), intramural (within the muscular wall), or subserosal (on the outer surface). The main point is that ovarian cysts and uterine fibroids occur in separate locations and affect different parts of the reproductive system. 

Causes and Risk Factors

Both PCOS and uterine fibroids primarily affect women of reproductive age. The risk of either condition is higher if a woman has a family history or higher body fat. However, hormonal imbalances seem to be at play, too. 

High levels of estrogen and progesterone seem to be risk factors for uterine fibroids. In contrast, high estrogen, low progesterone, high androgens, and high insulin come with PCOS. In both conditions, the exact cause isn’t known, but these things seem to increase your risk of developing uterine fibroids or PCOS. 

Diagnosis Methods

Medical professionals diagnose uterine fibroids through a pelvic exam, ultrasound, MRI, or hysterosonography. PCOS is harder to diagnose, but many Cysters learn they have it through a combination of a blood test, ultrasound, and medical history evaluation. Here’s more on how doctors detect PCOS. 

Treatment Options

Both PCOS and uterine fibroids have some kind of hormonal trigger. Because of this, both can be prevented and managed with lifestyle changes like improving your diet, increasing physical activity level, and maintaining a good sleep routine. However, uterine fibroids that have already formed need to be removed through surgery or other medical procedures. Ovarian cysts with PCOS often resolve themselves. 

Common Symptoms

There are several overlapping symptoms of PCOS and uterine fibroids, including:

• Pelvic pain 
• Irregular periods
• Bloating 
• Pain during sex
• Fertility issues 

These are all the symptoms of uterine fibroids, and each one can also be experienced by those with PCOS. That said, PCOS has many additional symptoms, like excessive facial hair, hair thinning, acne, weight gain, fatigue, dark skin patches, mood swings, and digestive problems. So, if you’re experiencing these extra symptoms along with the ones listed above? It’s more likely that you have PCOS rather than uterine fibroids.

Does PCOS Cause Uterine Fibroids?

There’s currently no evidence that suggests PCOS causes uterine fibroids. Some studies show women with PCOS are more likely to develop uterine fibroids, like this Boston University Slone Epidemiology Center study. In contrast, other studies suggest women with PCOS are less likely to have this comorbidity. 

Why the potential increased risk? It’s thought that uterine fibroids form because of imbalances of estrogen and progesterone. Specifically, high estrogen and high progesterone. It’s possible that’s an isolated thing, but common hormonal fluctuations with PCOS could potentially be to blame as well. However, this seems questionable, since women with PCOS often have higher estrogen but low progesterone. This combination typically does not create a hormonal environment that supports fibroid growth.

Can You Have PCOS and Fibroids at the Same Time?

Yes. These are separate conditions that a woman could experience simultaneously. It just depends on hormone levels, family history, and other underlying health conditions. 

If you’re curious, read this one next: Can you have PCOS and endometriosis?

How to Treat Uterine Fibroids With PCOS

• Remove fibroids with minimally invasive procedures or surgery: Uterine fibroids usually have to be removed by a medical professional—they don’t go away on their own. Procedures like uterine fibroid embolization (UFE), myomectomy, or laparoscopy can be helpful for removing fibroids. The rest of these tips help you prevent them! 
• Follow an anti-inflammatory, gluten- and dairy-free diet: A mindful, balanced diet can help balance your hormones and reduce inflammation to reduce the risk of fibroid growth. You can find fibroid- and PCOS-friendly meal plans and recipes on The Cysterhood app! 
• Drink Testosterone Relief Tea: Many herbal teas can actually support hormone balance. Yes, this tea is labeled for testosterone, but research shows it can promote overall hormonal balance to help prevent uterine fibroids and other endocrine issues.
• Engage in regular slow-weighted workouts: Exercise is great for your hormone balance and for lowering body weight, which is a big risk factor for both PCOS and uterine fibroids. Here’s how to work out with PCOS, if you’re looking to get started! 
• Prioritize quality sleep: When you sleep at night, your body carries out vital processes that keep hormones balanced. Focus on improving sleep hygiene to improve your health and reverse PCOS symptoms and uterine fibroids. 
• Take hormone-balancing supplements: Supplements like Inositol Complete 40:1, Berberine Advanced, and Ovafit’s Metabolism Plus bundle are incredible for hormone balance and overall symptom relief. 
• Remove endocrine disruptors: There are chemicals in products we use every day that can elevate our estrogen levels. Here’s how to remove these endocrine disruptors to reduce your risk of experiencing PCOS symptoms and uterine fibroids. 

Uterine fibroids and PCOS are distinct conditions, but could be linked.

Sometimes, getting an accurate diagnosis can be really challenging. And treating your symptoms can feel impossible if you don’t know what you’re dealing with. I hope this post helps you understand the differences between uterine fibroids and PCOS, allowing you to better navigate what’s happening in your body.

For more information on PCOS and natural symptom management, browse the PCOS Weight Loss blog and listen weekly to A Cyster and Her Mister! 

Working out is one of the best things you can do for your health. Of course, we usually think of exercise as a way to lose weight, but it actually does way more than that. The right workouts can boost your mood, relieve pain, regulate metabolism, enhance brain function, support the immune system, and improve sleep. These benefits are enough to inspire any woman to get moving, but they’re especially motivating for women with PCOS. 

Women with polycystic ovary syndrome (PCOS) struggle with three main root issues: hormonal imbalance, insulin resistance, and inflammation. This leads to a huge list of chronic symptoms like weight gain, irregular periods, fatigue, mood swings, and more. But, the right exercise can improve ALL these symptoms naturally—especially when combined with other intentional lifestyle changes. 

So, in this post, I’ll be discussing Pilates—a popular and effective exercise for Cysters. Here’s what you need to know:

Pilates for PCOS: How Gentle Movement Supports Hormone Health

If you’ve been reading the blog or listening to the podcast for a while, you know I recommend low-intensity, low-impact exercises for PCOS. The best option by far for Cysters is slow-weighted workouts. (You can find slow-weighted exercise routines on The Cysterhood app.)

When you lift weights slowly, your muscles stay under tension longer, which makes them work harder without the need for super heavy loads or high intensity. This builds strength without overstimulating the nervous system or spiking cortisol like high-intensity workouts often can. The result is stronger muscles, steadier blood sugar levels, and better hormone balance!

However, we all need a little variety in our workouts. Each type of exercise strengthens different muscle groups and targets different systems, keeping the whole body balanced. Other beneficial exercises include walking, swimming, yoga, and Pilates! 

Is Pilates Good for PCOS?

Yes! Pilates is great for people with PCOS. It uses slow, intentional movements and low-impact strength training to keep your muscles engaged without raising adrenaline or cortisol. Pilates also involves core activation, breathwork, and stretching—all of which strengthen your body, calm your nervous system, and support hormone balance. And the best part? You’ll finish feeling centered, strong, and energized rather than groggy and exhausted. (High-intensity workouts, we’re looking at you.) 

What Are the Benefits of Pilates for Women with PCOS?

• Balances Hormone Levels: Pilates can help lower cortisol levels, improve insulin resistance, and balance hormones overall. 
• Reduces Stress and Anxiety: Controlled breathing and mindful movement calm the nervous system, helping reduce stress and reduce those cortisol levels. 
• Supports Weight Loss: Low-impact strength and core exercises help boost metabolism for easier weight management!
• Improves Circulation and Flexibility: Stretching can help reduce inflammation, which can ease body pain, soothe digestive issues, and support immune function. 
• Boosts Energy and Mood: Gentle exercise can boost brain function, fight fatigue, and ease symptoms of anxiety and depression.

How to Do Pilates for PCOS

Always opt for gentle, low-impact movement. 

Pilates naturally involves slow, gentle movements. Keep it that way! It can be tempting to move faster and add heavier weights to elevate your heart rate and increase resistance. After all, that’s how people work out on TV, right? But PCOS bodies require a different approach. Low-impact, low-intensity exercises are the most beneficial when you want to build muscle, lose weight, and balance hormones while reducing inflammation. 

Focus on core-strengthening exercises. 

When I say “core,” I’m not just talking about your abs. Sure, a six-pack might look nice, but that’s not our goal here. Core-strengthening Pilates movements do so much more! They support your pelvic muscles and help maintain proper alignment, which can ease joint and pelvic pain common with PCOS. On top of that, a stable core enhances the effectiveness of your other exercises, allowing you to work harder safely. This also means you won’t have to worry as much about the risk of injury or unnecessary stress.

Incorporate controlled breathing techniques. 

Breathwork pairs perfectly with Pilates. Gentle, intentional movements combined with deep, mindful breaths help calm the nervous system, increase oxygen flow to your muscles, and strengthen the mind-body connection. This not only supports muscle growth but also helps reduce insulin resistance and cortisol. As a result, this workout is excellent for promoting hormone balance and easing PCOS symptoms.

Integrate mindful stretching, too. 

Body and joint pain from PCOS happens when tension builds in muscles from stress, overuse, injury, inflammation, and even poor posture. However, strategic stretching with your Pilates workouts can release muscle tension, improve mobility, and even encourage better movement patterns to make your workouts more effective. 

Do 15-30-minute sessions, 2-3 times a week. 

You get the best results from Pilates with short, consistent sessions. They keep stress hormones from spiking and allow your body to recover more effectively. Plus, doing shorter workouts more often actually helps speed up the hormone-balancing and insulin-sensitizing benefits. On your off days, try slow-weighted workouts or other meditative exercises like yoga, swimming, or walking.

Pair Pilates with other strategic lifestyle changes. 

Pilates is a great start on your road to reversing PCOS. However, to find true symptom relief, your body needs natural support from all sides. Things like an anti-inflammatory, gluten- and dairy-free diet, a strategic supplement regimen, and improved sleep hygiene can go a long way! For a full list of beneficial lifestyle changes, read my essential guide to managing PCOS symptoms naturally. 

Pilates is an effective addition to your PCOS workout routine!

When exercising for PCOS, it’s about more than just losing weight. It’s about balancing hormones and feeling better. To see results, you need a workout plan with purpose and intentionality. Pilates works because it’s low-impact, low-intensity, core-focused, and hormone-friendly. So, if you’re ready to start exercising or want to add a new exercise to your routine, Pilates is a smart choice for PCOS!

For more on this topic, listen to the episodes of A Cyster and Her Mister called How to Workout with PCOS and How to Workout with PCOS Pt. 2. In each episode, Sirak (PCOS personal trainer) and I (PCOS dietitian) break down the dos and don’ts of exercising for PCOS, so you can have the best result possible. Living symptom-free with PCOS is just around the corner!

Polycystic ovary syndrome (PCOS) is a hormonal condition shrouded in mystery. We don’t know the exact cause. We’re unsure why it shows up so differently in each Cyster. And we don’t understand why certain environmental and lifestyle factors can make symptoms worse. This uncertainty can make PCOS feel intimidating to manage (though it is possible!) and adds a huge mental load on top of everything else.

PCOS comes with a wide range of symptoms. Many are physical—like weight gain, irregular periods, fatigue, and infertility. But there are mental health challenges too, including anxiety, depression, and even trauma. In fact, women who have psychiatric disorders along with PCOS often experience more intense symptoms and face greater struggles in the healing process.

Because of this, a lot of Cysters wonder: could trauma cause (or other endocrine disorders)? If not, what’s the connection? That’s exactly what I’m going to talk about today!

PCOS and Trauma: Breaking the Mind/Body Cycle

If you’re a woman with PCOS, it’s probably no surprise that mental health issues are a really common part of the experience. Research finds that up to 64% of women with PCOS face mental health disorders. This can include depression, anxiety disorders, eating disorders, OCD, bipolar disorder, or trauma-related symptoms.

The first step in navigating mental health challenges alongside managing PCOS? Understanding what trauma is and how it might relate to the condition in the first place.

Here’s what you need to know about trauma and PCOS:

What Is Trauma?

Trauma is a psychological and deeply emotional reaction to an event or circumstance. Your body reads a situation as overwhelming, threatening, or unsafe, even when it’s not, triggering a panic response. This trauma can affect you mentally, emotionally, and physically by altering your body’s stress hormones, leading to chronic symptoms. 

PCOS and Intergenerational Trauma

Intergenerational trauma is trauma that not only affects the person who experiences it, but the children, too. Poor coping skills can lead to poor parenting and unproductive stress responses, which can actually influence a developing baby in the womb. 

In other words, studies suggest stress and trauma can literally be passed down. Often, the child may develop a history of childhood trauma and emotional abuse from the mother. And unfortunately, this may be because she didn’t have the tools or stress management skills to cope effectively—even after pregnancy.

So, what does this have to do with PCOS? Maternal stress while you were still developing could make you genetically predisposed to higher cortisol levels. This, in turn, can contribute to more intense PCOS symptoms later in life.

Can PCOS Be Caused by Trauma?

No, there’s no evidence that trauma directly increases your risk of developing PCOS. That doesn’t mean, however, that trauma isn’t linked to PCOS and other health conditions. Stress can make PCOS symptoms much worse by triggering a cascade of dysregulation in the body.

Here’s how it works:

Trauma triggers stress in the body.

First, trauma triggers a stress response. Cortisol levels shoot sky high in your body, leading to fatigue, weight changes, sleep disturbances, muscle weakness, and more. 

Stress puts the body into survival mode.

From an evolutionary perspective, stress is actually important for our survival. Centuries ago, stress signaled that danger was nearby, telling our bodies to go into protection mode. Though we’re no longer running from saber-toothed tigers, our bodies still perceive stress the same way.

This stress response is meant to be temporary, which is perfectly healthy. However, chronic stress from trauma or other lifestyle factors can keep our bodies in a perpetual state of fight-or-flight. This continued response can inevitably take a serious toll on both physical and mental health.

This increases insulin resistance and inflammation.

Our bodies do two things when we’re in survival mode: activate the immune system and store extra fat. The immune system kicks in, causing inflammation as your organs search for toxins or foreign invaders to eliminate. But when the body doesn’t detect a real threat and stress stays high, chronic inflammation can begin damaging healthy tissues and organs.

We also tend to pack on pounds in survival mode. Our bodies perceive the world around us as unsafe, and aren’t sure where the next meal will come from. Insulin resistance increases, blood sugar levels rise, excess fat is stored, and appetite goes up. The result? Increase calorie intake and weight gain.

It disrupts the hypothalamic-pituitary-adrenal (HPA) axis.

The HPA axis acts as a central hub, regulating key systems such as metabolism, circadian rhythms, immune function, cardiovascular health, and reproduction. The brain and HPA axis communicate constantly to release the right hormones at the right time. However, stress throws a wrench in the process. It disrupts communication, altering hormone production and regulation, which can cause a domino effect of problems throughout the body.  

The combined effects create hormonal imbalances.

Inflammation, insulin resistance, and high stress all lead to dysregulated hormones. It’s not just stress and insulin that get thrown off; hormones like estrogen, testosterone, progesterone, and luteinizing hormone can also become imbalanced. With so many issues straining the adrenal glands at once, keeping everything regulated feels impossible.

Symptoms intensify as the root issues of PCOS worsen. 

While hormone imbalances, insulin resistance, and inflammation are running rampant inside your body, PCOS symptoms intensify significantly. Symptoms like irregular menstrual cycles, acne, excess facial hair, thinning hair, weight gain, fatigue, digestive problems can all be traced back to one of three core causes of dysregulation.

Chronic symptoms lower quality of life and affect mental health.

These symptoms of PCOS can weigh you down in a big way. And when left unmanaged, it can feel like the symptoms rule your life. It’s really tough to find yourself in that position, and it can definitely increase stress levels. Ultimately, this creates a cycle that’s hard to break.

The cycle can then repeat, reinforcing itself.

Now stress is high again, so the cycle just repeats itself. This is how trauma impacts PCOS! With that said, trauma doesn’t directly cause PCOS. However, those who already have trauma and are then diagnosed with the condition will likely experience more intense symptoms. 

How to Deal With Trauma With PCOS

• See a therapist. Trauma can amplify stress and hormonal dysregulation, so professional guidance helps you process emotions and develop healthy coping strategies.
• Practice stress management techniques. Mindfulness, meditation, or breathing exercises can calm the HPA axis, reducing cortisol spikes that worsen PCOS symptoms.
• Cut as much caffeine as possible. Caffeine is like liquid stress, so reducing your intake can help support healing and reduce trauma symptoms. 
• Make your physical health a priority. Exercise and nutrition can support not just your physical health, but your mental health, too. Try a gluten- and dairy-free anti-inflammatory diet, along with slow-weighted workouts, for hormone-balancing benefits!
• Take strategic supplements. Certain supplements (like Inositol, zinc, vitamin D, or omega-3s) can support hormonal balance and reduce inflammation, especially in combination with lifestyle changes.
• Join a support group like The Cysterhood. Connecting with others who understand PCOS and trauma reduces isolation and provides encouragement, accountability, and shared knowledge. Download The Cysterhood app today!
• Build a new healthcare team. Finding doctors who listen, understand PCOS, and take trauma-informed approaches can make a big difference. I know it can be challenging to find those people, but here are some questions to ask potential doctors. 
• Start journaling and doing daily affirmations. Reflection and positive self-talk through journaling and affirmations help process emotions, reduce stress, and reinforce self-compassion.
• Practice forgiveness. Letting go of guilt, anger, or resentment toward family, friends, healthcare professionals, or even yourself can help lighten your mental load.
• Redefine your sense of self-worth. Recognizing your value beyond symptoms fosters resilience and supports healthier choices in managing PCOS and trauma.
• Be kind to yourself—no punishments here. Compassionate self-care breaks the cycle of stress and self-criticism, which can exacerbate PCOS symptoms and mental health struggles.

The development of PCOS isn’t caused by trauma, but it can make it worse. 

Living with PCOS and trauma can feel overwhelming, but it’s important to remember that your body and mind are resilient. Each step you take helps to chip away at the cycle of dysregulation. Healing isn’t about perfection; it’s about giving yourself the patience, care, and understanding you deserve while navigating both PCOS and the echoes of trauma.

Ready to take on your PCOS? Let’s do it! Here’s my essential guide to managing PCOS naturally. Of course, don’t forget to download the app and listen to A Cyster and Her Mister every week!

PCOS comes with a long list of symptoms, but one of the most frustrating for many Cysters is stubborn weight gain. And, contrary to popular belief, this extra weight isn’t just about poor diet or lack of exercise. The underlying issues of PCOS actually make it super hard to lose weight. Hormonal imbalances, inflammation, and insulin resistance all work against Cysters by promoting fat storage, spiking stress levels, and increasing cravings.

As women with PCOS look for relief, it’s no surprise that popular GLP-1 medications like Ozempic can feel like a miracle fix. But, when something seems too good to be true . . . it usually is. That’s why I always recommend a sustainable, long-term approach—one that supports all of your PCOS symptoms, not just weight.

Before we dive into what that looks like, let’s talk Ozempic for PCOS. I’ll break down what it is, how it works for PCOS, when you’ll see appetite change, and why natural, lasting weight loss is the better option in the long run.

Here’s what you need to know:

How Long Does It Take For Ozempic To Suppress Appetite With PCOS? 

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound are all the rage right now. Everyone, from celebrities and co-workers to friends and family members, seems to be shedding pounds with a simple weekly injection. But before jumping on the bandwagon, it’s important to understand how these medications actually work and what they do to your body. There’s more to the story than just quick weight loss, especially for those of us with PCOS.

What Is Ozempic?

Ozempic is a GLP-1 receptor agonist medication, which means it mimics a natural hormone in your body called glucagon-like peptide 1 (GLP-1). This hormone helps regulate blood sugar by slowing digestion and decreasing your appetite. By mimicking this hormone, Ozempic tricks your body into responding more effectively to insulin. 

Ozempic was made for people with type 2 diabetes to help control blood sugar levels more effectively. So, what does Ozempic do? It masks insulin resistance, helping lower blood sugar levels and keep them more stable throughout the day. As insulin sensitivity increases, people on Ozempic see improvements in fatigue, weight loss, and appetite control.

The main problems? For one, Ozempic can trigger plenty of negative side effects that will inevitably cause further frustration. Secondly, Ozempic is not a permanent weight loss solution—no matter how much it may be advertised as such. My belief is that all medications should have an exit plan. However, GLP-1 meds only work when you’re taking injections. It’s not actually solving your root issues—it’s just masking symptoms. Luckily, you can naturally fix those root issues in a way that’s permanent and side-effect free.

What Is Ozempic Used For?

• Type 2 Diabetes Management
• Improving Insulin Sensitivity 
• Improving A1C Levels 
• Weight Loss Support 
• Cardiovascular Risk Reduction

Does Ozempic Help With PCOS Symptoms?

Technically, yes. However, it’s important for me to note that Ozempic is not approved by the Food and Drug Administration (FDA) for PCOS. It only has FDA approval for Type 2 Diabetes, though some doctors may still prescribe Ozempic off-label to Cysters for weight management. And, it works—many women with PCOS will see weight loss while taking Ozempic. 

But what about the other effects? Since Ozempic improves insulin sensitivity, it can also address other issues linked to high blood sugar. Weight gain, fatigue, cravings, dark skin patches, and irregular menstrual cycles can all improve when on Ozempic or other GLP-1 medications. But, for long-term relief from these symptoms, you’ll have to heal insulin resistance from within—not with a needle.  

How Quickly Does Ozempic Suppress Appetite With PCOS?

Most people on Ozempic notice a change in appetite within the first week or two. For others, appetite suppression becomes more noticeable within the first 1–2 months. By around four months, most people see cravings decrease and appetite control strengthen. This makes it easier to eat healthy portions and avoid mindless snacking between meals.

Related: Why Am I Not Losing Weight on Ozempic With PCOS?

How To Use Ozempic For Weight Loss When You Have PCOS

Ozempic is a simple once-a-week injection for anyone who’s prescribed it, whether on or off label. However, Cysters should avoid GLP-1 medications when trying to heal PCOS and lose body weight. 

Remember, in order for Ozempic to work, you must be taking the medication. That means you’ll have to deal with the intense side effects and the high prescription cost while still putting up with PCOS symptoms unrelated to insulin resistance. Overall, it’s better to find natural weight management solutions that can reverse all your symptoms—not just mask some of them! 

Here’s more on How to Lose Weight with PCOS. 

How To Lose Weight Without Ozempic With PCOS

Eat a gluten- and dairy-free anti-inflammatory diet. 

The foods we put on our plates have a big impact on our metabolism! You can increase insulin sensitivity naturally by being intentional about the food you eat. Now, we don’t want to do any fad diets—we want something sustainable to reverse your condition long-term. 

I recommend a gluten- and dairy-free anti-inflammatory diet! This diet isn’t restrictive—it’s strategic. You can still eat your favorites like brownies, pancakes, pizza, chicken nuggets, and more with the right ingredients. You can find all my PCOS-friendly recipes and build your own meal plan on The Cysterhood app! 

Limit your alcohol intake.

Alcohol isn’t doing you any favors when it comes to losing weight with PCOS. Many adult drinks are loaded with sugar and carbs, which can cause blood sugar spikes and worsen insulin resistance. 

On top of that, alcohol increases inflammation and puts extra strain on your liver—one of the key organs involved in hormone balance and metabolism. A glass of wine here and there is totally fine, but limiting alcohol with PCOS can really help support your weight loss and overall hormone health.

Cut out caffeine. 

If you’re relying on coffee to push through PCOS-related fatigue, you’re not alone. But caffeine may actually be making things worse. It triggers a spike in cortisol (your stress hormone), which puts your body into “fight or flight” mode. This stress response can slow down your metabolism and encourage fat storage, especially around the belly. To support weight loss and hormone balance, it’s worth reducing caffeine and finding more nourishing ways to boost energy. Staying hydrated, moving your body, and focusing on adaptogens are a few great alternatives! This is a tough one, but I know you can do it! 

Drink plenty of water. 

Water is a surprisingly powerful weight loss tool. It supports the metabolism, reduces cravings, improves insulin sensitivity, and boosts energy naturally. I recommend aiming for at least half your body weight in ounces of water per day!

Do daily, slow-weighted workouts.

Slow-weighted workouts are one of the best forms of exercise for women with PCOS trying to lose weight. They help build lean muscle, which boosts your metabolism and helps burn more fat—even at rest!

Unlike intense cardio, slower strength training won’t spike cortisol. It also improves insulin sensitivity, balances hormones, and reduces inflammation—all major factors in PCOS-related weight gain. Plus, these workouts are gentle, sustainable, and great for supporting long-term results without burning out your body.

Want PCOS-friendly workout routines? You can find them on The Cysterhood app!

Take insulin-sensitizing supplements. 

The right vitamins and minerals can make a big impact on your PCOS weight loss goals. (You can’t get it all with a great diet!) Consulting with your doctor about insulin-sensitizing supplements can be a game-changer for those with PCOS. Not only will these lower inflammation, but they will also help support your metabolism! 

Here are my recommended supplements for weight loss with PCOS:

• Berberine Advanced: Helps lower blood sugar and improve insulin sensitivity naturally
• Inositol Complete: Powerful blend of inositols that supports hormone balance and reduces cravings by improving insulin function
• Omega-3: Fights inflammation and supports healthy metabolism
• Multivitamin: Fills nutritional gaps that may be impacting energy, metabolism, and hormonal balance—all key for effective weight loss

Ozempic won’t provide long-term results, but natural lifestyle changes will!

Ozempic might help curb your appetite for a little while, but true healing and lasting weight loss come from nurturing your body with love and patience. By embracing gentle lifestyle changes (like diet, exercise, and supplements), you’re giving yourself the best chance to thrive. Soon, you’ll be symptom-free with PCOS!

Want a deeper dive on reversing your symptoms? Read my Essential Guide to Managing PCOS Naturally and don’t forget to download The Cysterhood app. We can’t wait to see you there!