Tallene – Page 10 – PCOS Weightloss

How Can PCOS Be Detected

Posted on May 16, 2024December 29, 2025 by Tallene

Polycyctic ovary syndrome (PCOS) can be difficult to diagnose as not every woman has the same symptoms. What’s more, there are a host of conditions that result in similar symptoms, like hair growth, acne, fatigue, weight gain, etc., so it’s not always obvious when PCOS is the root cause.

Although there’s no single test that can diagnose PCOS, a combination of ultrasounds, blood tests, blood pressure checks, and physical examinations rule out other possible causes. Hormone tests also determine whether excess hormone production (i.e. high androgen levels) is caused by PCOS or another hormone-related condition.

A diagnosis of PCOS can usually be made if other conditions with similar symptoms have been ruled out and women meet at least 2 of the 3 following criteria.

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content.

How Can PCOS Be Detected

IRREGULAR PERIODS

You have an irregular period if the length of your menstrual cycle keeps changing.

A typical menstrual cycle lasts 28 days, although an average cycle can last a little shorter or longer than this (anything between 21 – 35 days is considered normal).

Many women with PCOS have irregular periods, or no periods at all because insulin resistance triggers high testosterone in the ovaries. 80% of PCOS women have insulin resistance and it may be disrupting their monthly cycle of ovulation and menstruation. Many women have seen incredible results by supplementing with inositol, specifically Ovasitol (15% OFF PRC code 292660), which has a 40:1 ratio of myo and d-chiro inositol. This ratio has been studied on PCOS women and has been shown to help improve all our symptoms, especially period regularity.

Regular periods help to prevent the thickening of the lining of the uterus. Irregular periods can lead to abnormal cells building up inside the womb. It’s important to have at least four cycles a year to prevent a build-up that may include abnormal cells.

If you have fewer than four periods a year, book an appointment with your health care provider. It’s not necessarily a cause for concern, but it pays to make sure there aren’t more serious underlying problems that need addressing. They may perform a physical exam and ask you a series of questions.

OVARIAN CYSTS

PCOS causes lots of small, cysts to develop on your ovaries. These cysts are small egg follicles that don’t grow to ovulation and are caused by hormone imbalances like over secretions of the follicle stimulating hormone (FSH). Sometimes the cysts can get large and rupture, which is very painful and resulted in me going to the hospital.

Your doctor may recommend a pelvic exam, which involves a manual and visual examination of your reproductive organs to check for masses, growths or other abnormalities.

To help see the cysts on your ovaries, he or she may arrange an ultrasound scan of your pelvic area. This is an imaging test that uses high-frequency sound waves to create detailed images of the inside of your body.

HIGH LEVELS OF ANDROGENS (HYPOANDROGENISM)

In women, androgens are produced in the ovaries, adrenal glands, and fat cells. Hyperandrogenism is when these hormone levels are higher than they should be. To measure your androgen levels for a PCOS diagnosis, a doctor will check your blood. Sometimes androgen levels come out fine in conventional lab results, while you’re still suffering from all the symptoms.

If this is the case, it doesn’t mean that your symptoms “aren’t real,” it just means that your body is very sensitive to androgens and the conventional range is too wide. Consider seeing a naturopathic doctor who can look into more specific lab ranges and supplements that may help push your hormones in the right direction.

Hyperandrogenic conditions are associated with health problems such as insulin resistance, type 2 diabetes, and heart disease.

Symptoms of hyperandrogenism include:

Hirsutism (excess facial hair growth)
Androgenic alopecia (patterned, progressive hair loss from the scalp)
Persistent acne
Oily skin
Insulin resistance (when the body makes too much insulin and can’t control it properly, often a precursor to diabetes and high testosterone)
High blood pressure
Low HDL cholesterol (“good” cholesterol) and high LDL cholesterol (“bad” cholesterol)
Obesity/high body mass index (namely, carrying more fat around the stomach region)
Irregular or absent periods
A deep or hoarse voice

Why is a healthy lifestyle so important for PCOS cysters?

High androgen levels are also responsible for other health risks that accompany PCOS.

Fat distribution can be an issue for women with PCOS.

Androgen levels appear to affect where fat is stored in the body, and higher levels of the hormone can lead to women carrying more fat around the stomach. Excess fat around the abdomen can be dangerous as it surrounds internal organs and also increases the risk of developing health risks, including heart disease, diabetes and liver problems.

The risk of insulin resistance is higher for PCOS cysters.

Insulin helps the body to control blood sugar levels, but insulin resistance is when cells in the muscles, fat and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To compensate, the pancreas makes more insulin and over time, your blood sugar levels increase. This can also lead to obesity, high blood pressure, high cholesterol and type 2 diabetes.

A healthy lifestyle is the most effective way to manage and minimize PCOS symptoms.

This includes a balanced and nutritious diet, maintaining a healthy weight relative to your age/height, and being as active as possible.

In fact, a significant percentage of women with PCOS are overweight or obese. Both research and evidence show that polycystic ovarian syndrome (PCOS) cysters who are overweight can experience significant improvements in symptoms when they lose a small amount of weight. Healthy and incremental weight loss can also improve menstrual regularity. If you are looking for the next steps in understanding what you can eat and how you can manage these root issues of PCOS (rather than masking it with birth control pills), we have meal plans, recipes and workouts for you to choose from in The Cysterhood. Taking action now can help you achieve your long-term goals, from sustainable weight loss to alleviating the symptoms of PCOS.

High fiber foods to combat insulin resistance

High fiber foods can combat insulin resistance. These include:

Nuts
Berries
Beans
Lentils
Chia seeds
Broccoli
Peas
Avocados

If you’ve been diagnosed with PCOS, these are the foods worth avoiding or cutting down on:

Processed foods.

Processed foods tend to have a higher glycemic index (GI). Which is linked to insulin production and diabetes. Processed foods include biscuits, white rice, white bread, cakes, and ready meals.

Dairy products.

There’s a hormone called IGF-I (Insulin-like growth factor), which increases androgen production in women with PCOS when they consume dairy products. Many dairy products are also high in secret sugars (e.g. flavored yogurts and ice cream), which can further exacerbate high insulin levels and weight gain issues.

Gluten.

Going gluten-free isn’t an option for everyone, but PCOS Cysters have experienced a host of benefits if they’re able to cut out their wheat and barley intake. Try it for 30 days and see how you feel. There’s evidence to suggest that gluten is highly inflammatory. As many people with PCOS have elevated levels of chronic inflammation, this could be having a major impact on exacerbating your symptoms.

Unhealthy fats.

As we know, weight gain and obesity are closely linked to PCOS. Unhealthy fatty foods that are high in omega-6. such as fast food and processed snacks can lead to weight gain and increase estrogen levels, both of which can exacerbate PCOS symptoms. For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister and our handy blog posts over on PCOS and Chill.

Also read: How to Get Hormone Levels Tested if You Have PCOS

How to Know When a Food Contains Gluten

Posted on May 13, 2024September 11, 2025 by Tallene

If you’ve heard about going gluten-free, or you’re considering it to help manage your PCOS symptoms, you might be wondering – what the heck is gluten anyway?!

Gluten is a structural protein. It’s found in things like wheat, barely, rye, and more—but, for Cysters trying to manage their PCOS, it can be very inflammatory. Sure, it gives bread products their lovely shape… but it could be wreaking havoc when it comes to chronic inflammation. It targets the lining of the small intestine, damaging it, reducing the absorption of nutrients, and, of course, prompting inflammation!

It’s important to note that there’s a difference between celiac disease and gluten sensitivity. People with celiac disease adopt a gluten-free diet as a necessity, as it’s an autoimmune digestive disorder that can lead to serious long-term complications if it’s left untreated. Non-celiac gluten sensitivity, on the other hand, is a milder intolerance that doesn’t cause an immune response or intestinal damage, but the symptoms are similar (e.g. fatigue, bloating, and an upset stomach).

(This also different from a wheat allergy, where your body has an immune overaction that causes swelling, hives, itching, and difficulty breathing. This one is not an autoimmune disorder and not directly related to PCOS symptoms . . . but you should probably avoid gluten anyway if it hives and shortness of breath.)

PCOS, gluten, and inflammation

PCOS Cysters can benefit from a gluten-free diet because the majority of the ‘acceptable grains’ and vegetables you can eat are low in glycemic index and won’t spike insulin levels.

Many cysters have found that testing the gluten-free diet for 30 days helped kickstart sustainable weight loss and ease PCOS symptoms. We have found that 30 days of gluten-free is ample time to figure out whether this diet is right for you long-term. Gluten often causes inflammation, which can exacerbate PCOS symptoms and have a negative effect on our weight, skin, hair, mood, fertility, and metabolic health.

Please note this blog post is not a substitute for official medical advice. If you are concerned about your PCOS symptoms, suspect you have a gluten intolerance/food allergy, or wish to make dietary/lifestyle changes, please consult your doctor first.

How to Know When a Food Contains Gluten

Most packaged foods aren’t gluten-free unless they have a food label stating otherwise. For example, most types of bread, pasta, cake, biscuits, and baked goods will contain gluten.

However, gluten has also snuck into some other processed food products. (Check out my pantry must-haves for eating delicious meals without inflammation-inducing ingredients!)

Here are my top tips for avoiding even the sneakiest of glutens!

1. Check your condiments

Products like soy sauce often contain gluten, but gluten-free options are usually available. For example, San J soy sauce! Certified gluten-free products can only be labeled “gluten-free”, “free of gluten” or “without gluten” if they contain 20 parts per million (ppm) or less of gluten. This is the lowest level of gluten that can be detected in foods using scientifically validated methods. This ensures the food has been properly processed to remove gluten. Read the ingredients of your condiments carefully before you drizzle them over your dinner!

2. Check the ingredients first

Be aware of wheat: the ultimate gluten-containing grain! To save time and headaches, check the packaging to see if it says “wheat-free” or “gluten-free” under the ingredients list. You’ll usually find this near the nut allergy or vegan/vegetarian stamps. It should say “Contains: wheat” if there’s wheat flour or wheat starch in there. Remember, there are a host of alternative food staples you can swap in, such as gluten-free bread.

3. Ask about preparation

When eating at restaurants and cafes, items that are usually gluten-free may not be, due to cross-contamination. Oats, meats, fish, and even potatoes are often flour-coated before cooking to improve the texture – make sure you specify that you’re gluten-free to ensure no sneaky flour makes its way into your meal!

(Also, quick note: “gram flour” and “graham flour” are different. Gram flour is made from chickpeas and is gluten-free. Graham flour, on the other hand is whole wheat flour that definitely contains gluten. So, if your waitor says “gram flour,” confirm the spelling.)

4. Look for naturally gluten-free products

If the idea of reading the ingredients labels every time you visit the grocery store exhausts you, have no fear! There are a host of naturally gluten-free foods you can weave into your diet with ease.

Examples include:

Fruit
Vegetables
Meat and poultry
Fish and seafood
Beans, legumes, and nuts
Quinoa
Rice
Nut flours

5. Keep eating your go-to meals—just substitute.

There’s no use adopting a new diet if it isn’t healthy, sustainable, and fulfilling. Gluten-free grain (e.g. almond, buckwheat, and amaranth can be effortlessly swapped into your favorite dishes. You don’t need to ditch your go-to meals to be gluten-free.

You can find delicious gluten-free alternatives to things like flour, oats, soy sauce, bread, pizza crust, and thickening agents. So, if you want to keep eating buffalo chicken pizza? DO IT! (Trust me, I haven’t given it up.)

6. Don’t rely on packaged or canned gluten-free foods.

You don’t need to rely on packaged or canned gluten-free foods. In fact, you shouldn’t! The label “gluten-free” doesn’t make them health foods. Often these products are high in sodium and unhealthy fats, so keep cooking your own meals. If you’re intimidated by the process, just download The Cysterhood app. All the recipes are gluten-free and totally PCOS-friendly!

7. Ensure your supplements and medications are gluten-free too.

YES! Gluten isn’t just in food. It’s so important that you check your other items, too. Because you could continually have symptoms if gluten is out of your diet, but still in your supplements and medications! Talk to your doctor about whether gluten is in any of your prescriptions and alternative medications you may be able to take. As for your supplements, switch to Ovafit, my gluten-free supplement line made SPECIFICALLY for PCOS bodies.

(Not only are the supplements gluten-free, but also dairy-free!)

8. Try gluten-free apps.

Gluten-free apps can also be a helpful way to quickly check labels. There are plenty of them out there that scan labels or even find restaurants for you with gluten-free options! Find an app for dairy-free food checking too since I recommend that for a PCOS-friendly diet as well.

9. Don’t be afraid to ask questions.

If you’re unsure if something is gluten-free, don’t be afraid to ask questions! Ask the server or call the manufacturer and get more information. There’s no shame in ensuring your health is taken care of!

Ultimately, It’s not the gluten itself that’s the problem; it’s the reaction that gluten triggers in the body. If your body doesn’t process gluten well, a gluten-free diet could be the key to kickstarting reversing your PCOS symptoms and beginning the healing process from within.

For more information on the relationship between gluten and PCOS symptoms, check out our blog: “Can Gluten Trigger PCOS Symptoms?”

Need more tips on PCOS diet dos and don’ts? Check out our podcast, A Cyster and Mister, and our handy posts over on the blog.

Should I take CBD for PCOS?

Posted on May 6, 2024September 11, 2025 by Tallene

CBD is gaining momentum in the health and wellness world, with some scientific studies confirming it may ease symptoms of ailments like chronic pain and anxiety.

Women with polycystic ovary syndrome (PCOS) struggle with inflammation, which after it becomes chronic, can lead to depression, diabetes, heart disease, metabolic syndromes, and more!

On this episode, we explain what CBD is and whether it can be beneficial for women with PCOS!

You’ll learn the symptoms that CBD can help with, why all CBD products are not equal, and how to take CBD and get the best absorption! We even talk about serving sizes and how to figure out what CBD dosage is right for you!

We answer questions from the PCOS Weight Loss Hotline & read the Win of the Week, a Cyster who’s been managing her PCOS like a boss!

CBD For PCOS

There is so much good information packed into this episode, you don’t want to miss it. For even more information on PCOS and CBD, and how it can greatly improve the quality of life of women with PCOS, read on! We’re going to go over how and when to take CBD. As well as how much to take, and the difference between CBD oil and Gummies.

Will CBD Help With PCOS

YES! When you find the right product and dosage for you, CBD can be very effective in treating symptoms of PCOS. CBD supports the endocannabinoid system to combat inflammation throughout the entire body, which is a common symptom of PCOS. Beyond CBD’s ability to reduce inflammation, studies show it can improve insulin resistance and promote better and deeper rest, which can reduce stress on the body and mind. And in turn, reduce the risk of depression and anxiety. Both of which are also common side-effects of PCOS.

Research shows that CBD is also helpful in regulating female hormones. And as a result, CBD can help promote healthier and more regular menstrual cycles. CBD is also known to regulate blood sugar levels and reduce body weight/promote weight loss (which we all know can be incredibly challenging with PCOS). So basically, CBD can provide relief on almost every single symptom of PCOS, as well as provide plenty of other health benefits.

How To Take CBD With PCOS

First and foremost, its important to understand that CBD products are not well-regulated. At least not yet. So, in order to ensure you’re consuming quality CBD, opt for products with the NSF®International seal. This seal tells you that the CBD product has been held to a higher standard, and is a quality product.

You’ll also need to choose between full spectrum CBD (contains THC, more effective for pain) and broad spectrum CBD (does not contain THC). See the links for more info.

Now, you can take CBD in a few different ways. For PCOS, the two main and most effective ways to take CBD are via CBD oil (also known as CBD tinctures) or CBD edibles. Aka CBD gummies, CBD chocolate, and so on.

CBD Edibles

CBD edibles are, of course, eaten. Usually, you can find all different types of dosages and flavors, making it easy to find a CBD edible that works for you.

CBD Oil

CBD oil is administered via a dropper, and usually applied right on or under the tongue. Usually, the dosage measured in how many drops you take. So, its easy to adjust dosage as needed.

When To Take CBD

Really, you can take CBD any time of the day. But, we recommend starting by taking it right before bed. Taking CBD right before bed will promote good and restful sleep, and reduce any side-effects you might would have during the day. Until you fully understand how CBD effects you and because CBD affects everyone differently, it’s best to take it at night.

However, once you better understand how your body responds to CBD. And, once you figure out the dosage that works best for you, you can take CBD any time you are experiencing symptoms of PCOS. You can also take it as a preventative measure to prevent the onset of symptoms. Especially when it comes to inflammation and hormone regulation.

How Much CBD To Take

In general, there is no one-size-fits-all dosage for CBD. Like we mentioned earlier, everyone responds differently to CBD, so its really more about finding the dosage that works the best for you. If you’re just starting out, its a good idea to start with a small dosage, somewhere between 10-20 mg. Then, work your way up (if needed).

CBD Oil vs Gummies

In general, edibles like gummies take a little bit longer to kick in than oil. Still, most say they feel the effects within one hour. However, gummies do tend to taste better and are a bit more versatile when it comes to flavors to choose from.

As far as effectiveness, its important to understand that oil and edibles can have different effects. And these different effects can be hard to predict and are individual to each person.

For example, taking CBD oil may provide better relief for inflammation than edibles in your body. At the same time, taking CBD edibles might provide better relief from anxiety than CBD oil in your body. And then, these scenarios could be completely different for someone else. See what I’m saying???

More simply put, it all depends on your body. So, understand that trial and error will be key to determining the types of products you use, how much you use, and how often you use it. It will take some time to get the dosage just right, so that you always achieve the desired effects.

Ask us all your burning PCOS questions!

Call our PCOS Weight Loss Hotline at 1-833-ASK-PCOS (1-833-275-7267). You can leave a question or tell us how we’ve helped you! We might just play your message on the podcast to inspire other Cysters!

Join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free! (bit.ly/The-Cysterhood)

PCOS Friendly CBD: (Soul)

Ovasitol Packets: 15% OFF prc code 292660 (bit.ly/Ovasitol)

PCOS Pelvic Pain: What You Need to Know

Posted on May 6, 2024September 11, 2025 by Tallene

Polycystic ovary syndrome (PCOS) is a common condition that affects hormone levels in women of reproductive health. It’s not easy to diagnose PCOS and it usually takes a few doctor visits and a few blood tests to get confirmation. However, you can better advocate for yourself to your healthcare team by getting to know the symptoms of PCOS!

You’re probably familiar with symptoms of PCOS like irregular periods and fertility problems, but there are lots of other symptoms that indicate you may have PCOS. Acne, excess body hair, weight gain, hair loss, skin darkening, mood swings, depression, anxiety, sleeping problems, headaches, fatigue, and pelvic pain! That last one is what I’m going to discuss today.

If you ever wondered if your pelvic pain could be a result of PCOS, I’ve got the answers for you. Did you know that it is possible to reverse your symptoms and manage PCOS using natural methods? There’s a way to live symptom-free with PCOS!

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

PCOS Pelvic Pain: What You Need to Know

Pelvic pain can be incredibly difficult to live with. Even if it’s something you only experience on your period, that’s still a quarter of the year in pain. (Or ten years over an entire lifetime!) If you’ve investigated your pain and gotten a pelvic exam, you may have heard a lot of potential causes like endometriosis, adenomyosis, fibroids, and PCOS. But you probably didn’t hear many treatment options outside of hormonal birth control or other prescriptions. However, none of these medications get to the root of the issue.

Does PCOS Cause Pelvic Pain?

YES! Polycystic ovarian syndrome (PCOS) can cause pelvic pain in a few ways. First of all, as the name suggests, women with PCOS can get ovarian cysts. They’re actually not cysts at all, but actually follicles that develop when your body doesn’t release eggs during your menstrual cycles. (AKA you don’t ovulate.)

These follicles continue to grow until they become painful fluid-filled sacs commonly called polycystic ovaries. Over time, these cysts can also progress and grow into adhesions. An adhesion is scar tissue that binds your reproductive organs to the pelvic walls. This causes lots of inflammation and can be extremely painful.

The ovaries can also be irritated and painful due to high levels of androgens (male sex hormones) in the body. Cysters often have high androgens/high testosterone that can be to blame for quite a few symptoms, including pelvic pain.

The last way PCOS can contribute to pelvic pain is via inflammation. Chronic inflammation is common with PCOS and it’s associated with body aches and pains among other negative symptoms. So, inflammation alone can cause pelvic pain or inflammation can worsen the other driving factors of pelvic pain like cysts and high testosterone.

But don’t get discouraged, we can fix this!

Natural PCOS Pelvic Pain Treatments

Practicing a Balanced Diet

A balanced diet isn’t just to help you lose weight. Eating well can give you full-body healing and relief from even your worst symptoms! I recommend an anti-inflammatory gluten- and dairy-free diet that can help with three primary problems contributing to your PCOS symptoms: insulin resistance, inflammation, and hormonal imbalances.

By eating the right foods that won’t spike your insulin levels, worsen inflammation, or exacerbate hormonal issues, you can stop masking your pain and difficult symptoms and actually target them. It’s so freeing! Here are more details on my recommended PCOS-diet as a dietitian and for tons of PCOS-friendly meal plans download The Cysterhood app.

Managing Stress Levels

Stress isn’t just a bad feeling, it’s bad for your body! Stress can contribute to lots of symptoms of PCOS including inflammation and high androgens. Both worsen pelvic pain! So, to keep inflammation and hormones in check, make sure you’re taking time to care for yourself. Don’t overextend yourself, spend time in nature, practice your favorite hobby, start meditating, keep a journal, go to a therapist– whatever you need to de-stress and find peace. You and your body deserve it!

Need more ideas? Listen to the episode of A Cyster and Her Mister called Mental Health Practices!

Exercising Regularly

Like eating well, exercise is for a lot more than just weight loss. Exercising can help improve insulin sensitivity and insulin resistance which can contribute to inflammation and hormone imbalances. So, exercise can literally help with all the contributing factors of pelvic pain. However, be mindful of the type of exercise you do. Stay away from anything high intensity that’ll pump your body full of adrenaline and cortisol (AKA stress hormones), which could worsen symptoms.

Instead, try slow-weighted workouts and other low-impact exercises. They work out your whole body without elevating your heart rate too much! If you’re not sure where to start, I’ve got lots of PCOS workout guides on The Cysterhood app. And, tune into the episode of my podcast called “How to Workout for PCOS Weight Loss.”

Using Beneficial Herbs

Herbs are one of the best things for natural medicine! There are lots of herbs that can potentially help with inflammation, insulin resistance, and hormonal imbalances that contribute to pelvic pain. Here are herbs to try for PCOS healing that you can look for in loose-leaf teas.

Insulin Resistance:

Inflammation:

Hormone Imbalance:

Taking the Right Supplements

Intentional diets are great for ensuring you’re getting the right nutrients. However, it’d be almost impossible to get all the necessary vitamins and minerals even from the best meal planning, especially with all the gaps in nutrients we experience from having PCOS. That’s where supplements come in! All natural supplements can help give your body the support it needs to keep pelvic pain at bay without any negative side effects.

You can get high-quality, NSF-certified, PCOS-specific supplements from Ovafit! It’s my supplement line that’s specifically curated for a Cyster’s body. Ovasitol, omega-3 fatty acids, vitamin D, magnesium, and curcumin are all available from Ovafit and can have a huge impact on your PCOS symptoms including pelvic pain!

Trying Acupuncture

Acupuncture can be AMAZING for PCOS and pain management. Research finds that acupuncture can reduce inflammation, regulate hormones, improve blood flow, relax muscles, and reduce stress to improve body pain. It’s a powerful tool that can double as a self-care activity. If you want more on acupuncture from an expert acupuncturist with PCOS, listen to this episode of my podcast called “How Acupuncture Can Help with PCOS.”

Pelvic pain with PCOS can be managed naturally!

PCOS can cause a lot of difficult chronic symptoms that make life hard. However, you can naturally heal and live symptom-free with PCOS. Use these tips to change your lifestyle and finally get some relief from pelvic pain and other PCOS symptoms.

For more on naturally healing your PCOS, head to the PCOS Weight Loss blog!

What are the Early Signs of PCOS

Posted on April 26, 2024January 21, 2026 by Tallene

We’ve all heard the story. You go to the doctor as a female, tell them your unusual symptoms and one of two things happens: They tell you it’s normal, or they put you on hormonal birth control pills. I know this story, because it’s something almost everyone in the Cysterhood has experienced.

So, as a female, sometimes it’s important to take charge of your own health. If that’s you, congratulations! You’re on your first step to healing! Polycystic ovary syndrome (PCOS) is unfortunately very common. So, if you’re experiencing a lot of strange physical symptoms. There’s no better place to start.

I’ve dedicated this post to listing out the early signs of PCOS. Discovering your PCOS early will help you take charge of your health, build good habits, and live comfortably and joyfully despite your PCOS. However, once you uncover whether or not your symptoms do point to PCOS, get blood tests to confirm the root cause of your issues are hormonal imbalances and PCOS.

Here are early signs of PCOS:

What are the Early Signs of PCOS

Irregular Periods

One of the first signs of PCOS is irregular menstrual periods. Often, periods for Cysters like us are painful and infrequent. This is because of hormonal imbalances that can disrupt our menstrual cycles and prevent us from ovulating.

Excess Body Hair

This might be a symptom you didn’t think much of at first, but PCOS causes excess body hair on the arms, face, and chest. The imbalance of testosterone (male hormone) and estrogen means androgen levels are too high in our bodies, which cause extra hair to sprout in unwanted places.

Hair Loss

With PCOS there is hair growth in all the wrong places, AND there is hair loss where we actually do want hair. That excess androgens give us hair problems similar to that of men, so that means balding and thinning hair up top, and excessive hair growth everywhere else.

Ovarian Cysts

If you’ve had a cyst on your ovary, that was probably one of your first indications that you might have PCOS. These cysts fluid filled sacs form on the ovary are extremely painful! They occur sometimes when our bodies fail to ovulate.

Infertility

Struggling with infertility is one of the most common and most well-known symptoms of PCOS. If you’ve been trying to conceive for years, PCOS could definitely be a cause. Unfortunately, that disruption in your hormonal balance, whether it’s insulin resistance or high testosterone, makes it difficult to get pregnant. Understanding your PCOS type is an important first step in reversing PCOS and improving your chances of pregnancy.

Weight Gain

Women with PCOS often have insulin resistance. This means we don’t process sugar appropriately and it often manifests as weight gain in the mid section and sometimes fatty liver. The glucose doesn’t deliver energy to our muscles, so we gain weight and feel fatigued. And, trying to lose weight sometimes feels impossible. Not to worry. We’ve created a community, The Cysterhood, which is the largest community of PCOS women learning how to lose weight and manage their symptoms.

High Blood Pressure and Cholesterol

High blood pressure and high cholesterol are other health problems that come from that pesky insulin resistance. If you find that time after time you’re told at your annual physicals that your blood pressure and cholesterol are too high, it may be a sign of PCOS. This is something to address, because prolonged high blood pressure and cholesterol may lead to health conditions like type 2 diabetes and heart disease. That means potential risk for heart attack and stroke.

Acne

Oily skin and acne is another symptom of PCOS. If you thought your acne was just common puberty symptoms, but the acne has persisted well into your adult life, especially cystic acne, this is a sign that you may struggle with inflammation and hormonal imbalance.

Mood Swings

Dips and rises in your blood pressure due to insulin resistance wreak havoc on your endocrine system. This means that not only does insulin resistance put you at risk of type 2 diabetes and cardiovascular disease, but it also makes your emotions swing as well.

Fatigue

Like we mentioned, glucose (sugar) doesn’t turn to energy like it’s supposed to if you’re a woman with PCOS struggling with insulin resistance. Because of this, you may feel fatigued. You’ll feel especially fatigued after meals that are sugary or not within your carb tolerance. That’s right, your low energy has nothing to do with your lack of caffeine, your metabolism is simply not doing its job.

Sleep Issues

Sleep issues are common among Cysters. The hormone issues associated with PCOS disrupt melatonin and cortisol secretion, which keeps you wired at night and fatigued in the day. Insomnia, sleep apnea, and other sleep disorders often come with PCOS.

Digestive Issues

Inflammation occurs when our body’s immune system responds to a food we’ve eaten. Instead of trying to properly digest it, your body attacks it. This causes lots of tummy troubles and issues in the bathroom. If you have regular issues with digestion after you eat certain foods + other symptoms on this list, you may have PCOS!

Darkened Skin Patches

High insulin levels in the body cause dark skin patches on the back of the neck, under the arms, and in the groin area. This symptom are not uncommon with obesity and other signs of diabetes. Check these areas for dark patches if you think you may have PCOS.

Headaches

Here’s another effect of high blood sugar or hormonal imbalances. Regular high blood sugar levels can cause migraines. Plus, the hormonal element of PCOS doesn’t help the headache situation either. So, if headaches are part of your daily routine, PCOS might be your answer.

Dental Issues

Inflammation, as well as extra sugar in saliva, can cause gingivitis and gum disease. Having lots of cavities or trips to the dentist with PCOS is not at all uncommon. Definitely keep seeing a dentist regularly, and try to manage your inflammation and sugar levels to improve your oral health.

Skin Tags

Insulin resistance can also produce skin tags. This is not a super common symptom of PCOS, but it does come up! Skin tags are small, flexible flaps of skin that raise off the skin. They’re not dangerous, but they may be yet another sign of your PCOS.

Depression and Anxiety

Women with PCOS are 3 times more likely to deal with depression and anxiety than other women. This is not only because of the way our hormones affect our mood, but it’s also because of all the comorbidities that coincide with PCOS. I mean, look at this collection of symptoms!

Knowing about the early signs of PCOS can help you get a diagnosis faster and move quickly toward management!

Polycystic ovary syndrome (PCOS) is a common condition among women of reproductive age, but there is hope for a symptom-free life! Most of the symptoms of PCOS are caused by inflammation, insulin resistance, or hormonal imbalances. These three things are the root of many side effects that leave us feeling, well, awful! But, Cysters, there’s a way out. Though PCOS cannot be cured, the symptoms can be managed with diet, exercise, supplements, and a positive mindset. Read our guide on how to know if you have PCOS for more tips and how to get tested. Join our Cysterhood and browse our blog to find out more!

Can Birth Control Cause PCOS?

Posted on April 18, 2024September 11, 2025 by Tallene

Birth control is often prescribed to women as a cure-all for whatever their ailment is. Have acne? Take the pill! Have bad periods? Take the pill! Have PCOS? Take the pill! Beyond contraception, the pill is prescribed all the time for various hormonal issues. The problem is, though hormonal oral contraceptives work for many, for others, the synthetic hormones can cause terrible side effects.

If you’re someone who has taken hormonal birth control, and recently gotten off of it. How are you feeling? Great, I hope! However, if you’re experiencing symptoms of polycystic ovary syndrome, you may be surprised to learn that there is speculation that birth control could trigger a form of PCOS.

Polycystic ovarian syndrome (PCOS) is a problem in a woman’s body that causes hormonal imbalances during the reproductive years of her life. It causes issues like infertility, weight gain, polycystic ovaries, acne, body hair growth, and more. Plus, it has long-term risks like type 2 diabetes, endometrial cancer, and heart disease.

What causes PCOS is widely unknown. The running theory is that it has something to do with genetics and environmental factors. This is why the question of whether birth control can cause PCOS is a valid one. So, today we’re exploring this very question and defining pill-induced PCOS.

Can Birth Control Cause PCOS?

Though it’s not proven that birth control is a cause of PCOS, there is a reason many doctors think it can. First off, there are thousands of women that have reported PCOS-like symptoms after stopping birth control, and PCOS treatment methods have been effective in reversing the pill-induced PCOS.

Additionally, when doctors look at how birth control works, it’s clear how the PCOS symptoms and lasting effects of the pill could be connected. The pill severs the communication between the brain and the ovaries, which stops ovulation. With most women, menstrual cycles with regular periods and ovulation return without incident. For some, however, this doesn’t happen. The ovulation suppression and hormonal changes stay with them for months or even years.

What is Pill-Induced PCOS?

Pill-induced PCOS or post-pill PCOS is a temporary form of polycystic ovarian syndrome where the synthetic hormones and communication suppression of the birth control pill stay with you for months or years after you stop taking it. The issues caused by these long-term effects of the pill cause PCOS-like symptoms like irregular periods, infertility, acne, and more. (I’ll list below.)

Where pill-induced PCOS differs from other types of PCOS is that it doesn’t include insulin resistance and inflammation, which are common with true PCOS. With pill-induced PCOS, you probably won’t see high blood sugar, issues losing weight, digestive problems, and other symptoms that stem from these poor bodily functions.

However, women with PCOS from birth control pills do have infertility issues from lack of ovulation and a disrupted menstrual cycle. They’ll also experience other effects of hormonal imbalances we’ve listed below. It’s important to note that pill-induced PCOS is temporary and you can treat PCOS of this type!

Pill-Induced PCOS Symptoms

Does Pill-Induced PCOS Go Away?

Reduce stress through self-care.

High stress levels can make hormonal imbalances worse. This is because any time your body encounters stress, it releases the hormone cortisol into your bloodstream, which raises your heart rate and blood pressure. Too much cortisol can lead to several problems, in addition to the usual downsides of imbalance hormones.

So, try to reduce stress through self-care and lifestyle changes. Spend time in nature, get quality sleep (more on that in a minute), try essential oils, make time for your favorite activities and practice mindfulness. Better mental health can change your physical health too!

Try an anti-inflammatory diet (gluten & dairy free).

Foods have profound effects on our body, and when managing PCOS symptoms, you have to look at what you’re eating. Food can help or hinder our hormone balance and regular bodily processes. If you’re struggling with symptoms of PCOS, you should consider cutting dairy, cutting gluten, and finding the right carb tolerance for you.

Conversely, more fiber, healthy fats, and herbal tea in your diet can help support a healthier you! I know this all sounds like a lot, but in The Cysterhood App, we make it easier with our PCOS meal plans. Otherwise, definitely read my blog for more healthy eating tips!

Stay active.

The right exercises can help you reduce your symptoms and treat your pill-induced PCOS. However, don’t go right for the high energy, high-impact routines you see on YouTube. Try doing slow, weighted workouts. Those will help you get to optimal hormone levels! (The wrong exercises can make the problem worse, so read this post to learn about the best PCOS exercise, and join The Cysterhood for weekly workout routines that’ll get you back in the swing of things!).

Consider taking supplements and vitamins.

Deficiencies in your diet can make your journey out of pill-induced PCOS harder. However, even with a healthy diet, it’s hard to get everything you need from food alone. Talk with your doctor about adding PCOS friendly supplements to your routine. The extra support should help you see symptom relief faster!

Practice good sleep hygiene.

What is sleep hygiene? Basically, it’s taking time to set yourself up for bed, so you get maximum benefits from your time snoozing. You can get better sleep by winding down before bed, sticking to a sleep schedule, getting out in the sun, turning your screens off early, and maybe even taking a melatonin supplement.

Sleeping well can help balance your hormones and relieve other symptoms of temporary PCOS too! See the full list of sleep improvement habits HERE, and talk to your doctor.

Reduce caffeine intake.

If you’re in need of caffeine to get through the day, this is something to think about. Caffeine causes you to produce more cortisol. If you remember from earlier, too much cortisol is not a good thing! If you’re able to naturally produce energy, a cup of coffee isn’t a big deal, but if you already have high levels of stress and cortisol, and simply can’t get through the day, caffeine will eventually make the problem worse. It’ll also just make you more tired after it wares off, since your adrenal system will be so worn out from producing more cortisol. Because of this, consider replacing caffeine with prioritizing sleep and exercising to support your adrenals with slow, weighted workouts. (Or, at least go decaf.)

The pill may cause PCOS, but it can be reversed with the right lifestyle changes!

If you’re feeling the side effects of PCOS for the first time after having gotten off birth control, you’re not alone. Research seems to show that the pill could induce a form of temporary PCOS, but with an understanding of the problem and the right diet and lifestyle changes, you can work to reverse it.

While you work it out, listen to this episode to learn more about the pill with PCOS and join The Cysterhood for all the support and guidance you’ll need to tackle your pill-induced PCOS. We’re all in this together, whether you have true PCOS or temporary PCOS!

10 Interesting Facts about PCOS

Posted on April 11, 2024February 25, 2026 by Tallene

You know that Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting women of reproductive age.

You know that high levels of male hormones (‘androgens’) can disrupt the menstrual cycle, cause irregular periods, contribute to weight gain, and lead to unusual facial hair growth.

But you may not know that PCOS can manifest in a variety of ways, affect people differently, and is linked to a lot of misconceptions.

Have no fear, Cyster! I’m here to set the record straight, debunk the myths, and shine a light on the facts.

Here are 10 interesting facts about PCOS that you may not know about.

10 Interesting Facts about PCOS

1. PCOS is more common than you think

Did you know that PCOS is the most common endocrine condition affecting women of childbearing age? PCOS affects approximately 6 – 15% of premenopausal women. Most women with PCOS only seek treatment upon anovulation (a lack of ovulation), but you can have PCOS and regular periods. Some women go undiagnosed for a long time because they don’t realize that they have PCOS symptoms. These may include hair loss, acne, fatigue, and sweet cravings caused by insulin resistance/low blood sugar. It’s so important to get labs and blood tests if you suspect you have PCOS, even if you don’t check every box.

2. You can lose weight with PCOS

You’d be forgiven for thinking that weight loss with PCOS is an impossible endeavor, thanks to widespread misinformation. Many women with PCOS are overweight, but it’s not because they haven’t tried to lose weight or follow an exercise regime. Traditional weight loss methods aren’t necessarily helpful for PCOS Cysters. The key is to address the hormonal imbalance and insulin resistance behind the condition. Once these underlying issues have been addressed, sustainable weight loss is achievable. Here are more tips to lose weight with PCOS.

You can lose weight with PCOS | Interesting Facts about PCOS

Check out our PCOS-friendly weight loss resources here.

3. PCOS can make you feel fatigued

Feeling sluggish? PCOS is linked to chronic, low-grade inflammation, which is thought to contribute to fatigue. Thankfully, you can combat this through a combination of diet, exercise, and supplementation. Check out our handy blog posts for more information on how to boost your energy levels. You might also want to read this post, “PCOS High Levels of Iron: Symptoms, Causes, and Support.”

4. PCOS affects your mental health, as well as your physical health

PCOS is associated with an increased risk of anxiety, depression, or stress. This can be caused by various factors related to PCOS, including:

Hormone imbalances that affect mood.
PCOS-associated weight gain, acne, and hirsutism (i.e. excess hair growth) may cause self-consciousness and insecurity.
Dealing with uncomfortable symptoms and health complications may cause stress.
Infertility may lead to a low mood or depression.

Check out our mood-boosting PCOS self-care tips here.

5. Untreated PCOS can lead to Type 2 Diabetes

6. Acne may be an early sign of PCOS

High levels of androgens cause increased sebum production, leading to acne and oily skin. For PCOS Cysters, acne is an outward manifestation of inflammation in the body. To treat and reverse acne caused by PCOS, we need to understand the root issue that sparks a flare-up. Find out more on our blog about PCOS skincare tips.

Acne can be a sign of PCOS | Interesting Facts about PCOS

7. Despite the name, not all women with PCOS have ovarian cysts

Cysts are a symptom of PCOS, not a cause. PCOS is an endocrine and metabolic condition that affects the body well beyond the ovaries. Many researchers, doctors, and scientists are pushing to rename the condition, arguing that the current name is inaccurate and causes confusion. Listen to our podcast with Dr Lara Briden, author of the Period Repair Manual, for more insights on this!

8. You can get pregnant if you have PCOS

Although PCOS Cysters may struggle to conceive, having Polycystic Ovary Syndrome does not mean you can’t get pregnant. In fact, PCOS is one of the most treatable causes of infertility in women.

As with any woman, the best way to increase fertility and give your baby the best start in life is to adopt a healthy lifestyle. International, evidence-based guidelines for assessing and managing PCOS show that weight management, sleep, exercise, diet, limiting alcohol, and stopping smoking are the key factors in improving the likelihood of pregnancy. Check out our blog post on PCOS and ovulation here.

9. Myo and d-chiro inositol have been found to improve the fertility and metabolic aspects of PCOS

Inositols are holy grail supplements for PCOS Cysters. They can curb intense cravings, improve insulin levels, ease inflammation, enhance egg quality, reduce cholesterol, lower blood pressure, and aid healthy weight loss. Quite the all-rounder, right?

Inositols are one of the most researched supplements for PCOS. The combination of D-Chiro inositol (DCI) and Myo-inositol in a 40:1 ratio is known to improve egg quality and ovarian function. DCI can improve insulin resistance, which is common in women with PCOS. This combined approach targets both the metabolic and ovarian aspects of the condition. Ovasitol (15% OFF PRC code 292660) is a 100% pure inositol supplement made in the 40:1 ratio. It’s made from vitamin B8 and has been shown to improve egg quality and ovulation.

10. There are things other than medicine that can help treat PCOS

Diet, exercise, and lifestyle changes have a huge impact on preventing and managing PCOS. Gluten and dairy free lifestyle, good sleep, low-impact exercises, stress management, and limiting alcohol are all effective ways to keep undesirable symptoms at bay. For more information, check out our blog post on managing PCOS symptoms naturally.

For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Her Mister and our handy blog posts on PCOS and Chill.

10 PCOS Lunch Ideas to Lose Weight and Improve Symptoms

Posted on April 11, 2024July 7, 2026 by Tallene

Polycystic ovarian syndrome (PCOS) is a common hormonal condition that can be managed using natural, holistic methods like diet and exercise. Cysters often experience a whole catalog of PCOS symptoms, but a balanced anti-inflammatory gluten- and dairy-free diet can be really helpful to not only lose weight, but feel better!

Managing your PCOS is all about breaking the cycle of insulin resistance, inflammation, and hormonal imbalance. These three problems feed into each other and contribute to most PCOS symptoms—everything from weight gain and acne to fatigue and sleep problems. Luckily, a sustainable diet and lifestyle can help improve insulin sensitivity, reduce inflammation, and balance hormones.

This is why eating well is so important when trying to heal your PCOS. But, we all know when it’s hardest to stick to a diet—when you’re busy and stressed out! Coming up with not only dinner ideas, but PCOS-friendly breakfasts and lunches can be a little overwhelming. So, today, I am sharing some of my favorite lunch ideas for women with PCOS that are easy, satisfying, and beneficial to your PCOS health goals.

Here are my top PCOS-friendly lunches:

Note: PCOS recently got a new name and is now called polyendocrine metabolic ovarian syndrome (PMOS). I love this update because it does a much better job of reflecting how complex this condition really is and the many systems it affects throughout the body. I’ve been hoping for a change like this for years, so I’m excited to finally start making the transition. For now, you’ll see me use both PMOS and PCOS throughout this article as we all get used to the new terminology.

10 PCOS Lunch Ideas to Lose Weight and Improve Symptoms

No-Cook Tofu Bowls

Tofu bowls are perfect for PCOS-friendly lunch! They can be ready in 20 minutes since you usually don’t even have to cook them, which is great if you just have an hour or so to get something whipped up. Not only are tofu bowls fast, but they’re also packed with protein and healthy fats! If you’re vegan, even more bonuses there.

But, what do you put in a tofu bowl? There are so many options! Here are a couple ideas: Go Asian-inspired using ingredients like gluten-free soy sauce, sesame oil, ginger, carrots, radishes, red cabbage, and green onions. Or, go Southern with cajun seasoning, sweet potatoes, bell peppers, onions and zucchini! To add texture and make it extra filling, include brown rice or quinoa in your tofu bowl.

Hot Girl Salads

Salads are the ultimate lunchtime solution when you’re looking for something flavorful and nutritious! Like tofu bowls, these usually require no cooking, especially if you get your protein ready in advance. (Meal prepping on weekends is always a good idea!)

Get your choice of greens and top it with things like broccoli, apples, grapefruits, avocado, cherry tomatoes, onions, chickpeas, cucumber, corn, and quinoa. For protein, chicken, tuna, turkey, salmon, shrimp, and hard-boiled eggs are all delicious and filling for lunch! Every salad needs dressing, of course, so choose healthy options like dairy-free creamy cilantro dressing, coconut ranch, grapefruit dressing, dairy-free yogurt, olive oil, or dijon mustard. A simple, quick, and tasty option is lemon juice mixed with olive oil!

I have tons of salads on The Cysterhood app, where I share my meal plans, workout routines, and other must-have PCOS resources! Here are some of the hot girl salad recipes available on the app:

Mediterranean Tuna White Bean Salad
Shrimp Caesar Salad
Broccoli Apple Chicken Salad
Grapefruit Avocado Salad
Mason Jar Cobb Salad

Wraps

Sandwiches are a go-to for many people’s lunches, but this can honestly be hard if you’re going gluten- and dairy-free. A better choice is wraps! You can still get a lot of sandwich flavor without the expectation of gluten-filled bread and lots of cheese.

Within the wrap, you’ve got a lot of options. Just transform your favorite sandwich into a wrap using gluten-free tortillas or lettuce! Turkey wraps, hamburger wraps, Mediterranean chicken wraps, and Hawaiian chicken wraps are all favorites of mine and available on The Cysterhood app! If you really want cheese, there is a way to do it. Try out some dairy-free cheese! (My favorite brand is Daiya!)

Air Fryer Chicken Nuggets

The air fryer is a lunch time go-to, because it’s a quick way to get delicious crispy food! If you like a classic chicken nugget lunch (or are sharing your mealtime with kids), you can still make that happen on your diet. Just make your own using chicken breasts and gluten-free flour. And, instead of the macaroni and cheese or french fries on the side, try crispy zucchini or a side salad! You can find my Air Fryer Chicken Nugget recipe on The Cysterhood!

Meal-Prepped Turkey Chili

The best lunchtime meal is one you don’t have to think about at all. Soups of all kinds, including chili, are great for prepping a balanced meal for a hearty lunchtime! Use ground turkey and plenty of beans for protein. Then, broth and vegetables can add flavor, texture, and additional health benefits.

Chili is an easy PCOS-friendly option as long as you don’t use fatty meat and are instead choosing lean protein sources. However, be mindful about your toppings and try to find dairy-free alternatives for your sour cream and cheese if necessary. When I cook my recipe, I add diced avocado, cilantro, or green onions to elevate the flavor!

Air Fryer Egg Bites

Here’s another air fryer favorite of mine! If you like breakfast for lunch, egg bites can be a great protein-packed choice for Cysters on a PCOS diet. It’s low cal, low carb (perfect for those who have a lower Carb Tolerance Range), and full of protein.

You whip up your egg mixture with your choice of veggies, dairy-free cheese, and dairy-free milk, then pour them into muffin liners. A few minutes in the air fryer and they’re good to go!

Sushi Bowls

I LOVE sushi! However, I’ll save the fun of shaping the sushi into perfect rolls for date night. At lunch, we’re doing it deconstructed. To do that, you just start with the basics: rice and shrimp or salmon. Then, chop up your veggies. I like cucumbers, carrots, and avocado. Cover it in mayonnaise, hot sauce, and crumpled up nori sheets. The sushi bowls have healthy fats and protein and provide a filling, but refreshing lunch!

Avocado Toast

If you don’t have much of a lunch appetite and just want something fast, easy, healthy, and tasty to keep blood sugar levels balanced until dinner, you can’t go wrong with avocado toast. Get gluten-free multi grain bread, toast it, and then top with avocado and your choice of extras! I like eggs, ham, prosciutto, sweet potatoes, or even turkey avocado toast. A little everything bagel seasoning or black pepper can add a lot of flavor as well. My personal recipes are on The Cysterhood app, and if you love avocado, here are more avocado recipes!

Bagel Sandwich

One of my husband Sirak’s favorite meals is a breakfast bagel sandwich. We usually do it for breakfast, but it’s always such a treat for lunch, too. To do it, grab gluten-free bagels and add your favorite breakfast sandwich ingredients. Some good choices are avocado, spinach, tomatoes, salmon, turkey, cucumbers, bell peppers, and zucchini. For a sauce, pesto, hummus, or dairy-free cream cheese add a little flavor without compromising the health benefits!

Baked Sweet Potatoes

Here’s another quick lunchtime favorite! You can microwave the sweet potato and have a baked potato in just a few minutes. Sweet potatoes have a lot of natural flavor, but you can top them with dairy-free yogurt, spinach, mushrooms, onions, black beans, salsa, avocados, chickpeas, dairy-free cheese, and more. You could have this for lunch for days and enjoy a different combination of flavors every time. Definitely add sweet potatoes to your PCOS-friendly grocery list and meal plan!

PMOS Weight Loss Meal Plan Tips

Plan your meals before the week begins.

Before your week starts, plan out your meals. Make it part of your Sunday reset or Monday morning prep session so you have a plan in place and don’t have to rely on willpower, inspiration, or last-minute grocery trips during your busy week. When you know what’s on the menu and have the ingredients ready to go, you’re much less likely to order takeout or reach for less nutritious convenience foods.

Build your plates mindfully.

Start every meal with a lean source of protein, then fill at least half your plate with non-starchy vegetables. Add a serving of high-fiber carbohydrates and a healthy fat to round out the meal. This simple approach helps support stable blood sugar, keeps you feeling full longer, and makes it easier to stay consistent with your PMOS weight loss goals.

Prep ingredients ahead of time.

Cooking meals during the week can be intimidating (especially if you’re new to it). Even if you feel pretty confident in the recipe, making meals can be time-consuming between prepping, cooking, eating, and cleaning. To make it a little easier on yourself, try preparing ingredients in advance. Chop vegetables, marinate proteins, cook grains, and portion out snacks ahead of time.

Batch cook your favorite proteins.

This tip goes hand in hand with the last one, but instead of prepping just for the week ahead, you can batch cook proteins to use for weeks or even months. Grilled chicken, turkey, lean beef, shredded chicken, and baked salmon all freeze well and can be quickly added to salads, grain bowls, soups, and other meals. Having cooked protein ready to go makes healthy eating much more convenient on your busiest days.

Make extra and freeze the extra portions.

Whenever you cook, consider making a double batch. Enjoy one portion now, pack some away for lunches throughout the week, and freeze the rest for busy days later on. Getting multiple meals out of a single cooking session saves time, reduces the temptation to order takeout, and ensures you always have convenient options that support your PMOS weight loss and health goals.

Choose simple meals over complicated recipes.

Healthy eating doesn’t have to mean spending hours in the kitchen or making elaborate meals with dozens of ingredients. In fact, the simpler your meals are, the easier they’ll be to stick with long term. If you need inspiration, download The Cysterhood app. It’s packed with simple, PMOS-friendly recipes and includes a built-in meal planning tool to help take the guesswork out of eating well!

PMOS-Friendly Recipes For Weight Loss: What to Look For

High-Protein

Look for recipes that include a quality source of protein, such as chicken, turkey, fish, eggs, tofu, or beans. Protein helps keep you feeling full, supports lean muscle mass, and promotes more stable blood sugar levels, all of which can support healthy weight loss with PMOS.

High-Fiber

Fiber slows digestion, helps stabilize blood sugar, and keeps you satisfied between meals. Prioritize recipes that include plenty of vegetables, legumes, and whole grains, and don’t be afraid to load up on roasted vegetables for an easy way to boost your fiber intake.

Dairy-Free

Many women with PMOS find they feel their best limiting or avoiding dairy, especially if they’re sensitive to it. Look for recipes that use dairy-free alternatives, or make simple swaps like using a dairy-free Greek yogurt instead of traditional yogurt when possible.

Gluten-Free

While going gluten-free isn’t necessary for everyone with PMOS, many women notice improvements in bloating, inflammation, or digestive symptoms when they reduce gluten. Focus on naturally gluten-free foods like quinoa, brown rice, sweet potatoes, fruits, vegetables, and lean proteins.

Anti-Inflammatory

Choose recipes built around ingredients that help fight chronic inflammation, such as colorful vegetables, berries, olive oil, fatty fish, herbs, spices, nuts, and seeds. Limiting highly processed foods and added sugars can also support your body’s natural inflammatory response.

Whole Foods

The best PMOS-friendly recipes are made with ingredients that are as close to their natural state as possible. Base your meals on lean proteins, vegetables, fruit, healthy fats, legumes, and minimally processed carbohydrates instead of relying on ultra-processed convenience foods.

These PCOS-friendly lunches can help you reach your health goals!

Getting on a diet and making it a sustainable lifestyle can be difficult at the beginning, but it’s much easier with delicious recipes you’re excited to eat! The Cysterhood app has hundreds of recipes, whether you’re looking for a quick lunch, fancy dinner, or healthy PCOS-friendly snacks. On the app you’ll find even more resources to help you heal PCOS and life symptom-free! It’s a MUST for Cysters everywhere!

10 Products to Help Heal PCOS

Posted on April 5, 2024September 11, 2025 by Tallene

If you’re new on your journey to reversing polycystic ovarian syndrome here are ten of my favorite products that have helped me to work out, unwind and relieve and heal my PCOS symptoms. Bookmark this page because this article is a lifesaver list of gift ideas for yourself and other Cysters when it comes to Holiday gift giving and birthdays!

Prioritizing self-care has been proven to help to relieve stress. Stress is one of the biggest enemies of PCOS because it increases cortisol and inflammation, which in turn impacts PCOS symptoms, making them worse and more difficult to get under control or reverse.

In case you didn’t know, Sirak is our in-house personal trainer! He specializes in teaching women with PCOS how to work out and lose weight without spending hours on the treadmill! Here’s the kit-list we created together to ensure all our Cyster’s workouts are as effective (and low-impact) as possible!

10 Products To Help Heal PCOS

Workout For PCOS

Let’s first start with a quick roundup of the best workout accessories for women with PCOS. Establishing a regular exercise schedule is important to combat symptoms of PCOS for a variety of reasons. Just to name a few, a regular exercise can help relieve stress, improve mood, correct hormonal imbalances, improve insulin sensitivity, decrease the risk of type 2 diabetes, lower blood pressure, reduce blood sugar, and prevent weight gain. What I love about the workout essentials below is that they are simple yet very effective. Because as I’ve learned over the years, you don’t need a ton of fancy equipment to get a good, solid PCOS workout in.

Resistance bands are a great accessory to a PCOS friendly workout! You can add intensity to body weight exercises by simply using a band! Squats, lunges and hip thrusters just got upgraded!
An easy-to-hold set of hand weights or dumbbells are an essential addition to your workout area because they can be used for toning up arms, increasing the effectiveness of body weight exercises and adding a punch to your crunches. You could say a good pair of weights comes in handy.
Protect your back and prevent ourselves from sliding all over the floor with this padded and stable yoga mat which also doubles as a portable workout area (and protects the neighbor’s ears!). This one will fast become a favorite as it has a handle so you can roll up and go!
Who says you can’t look good while you workout? A really cute top gets me motivated to work out because I can’t wait to put it on! And as for leggings… who doesn’t live in them?

Self Care Relieves Stress

Beauty products and skincare can take us from feeling drab… to feeling fab! And bonus points if they’re good for our skin too. The best part? When you take good care of yourself and make time for a little pampering here and there, you relieve stress. Which, in turn, can help relieve symptoms of PCOS.

As a woman with PCOS, I really like to avoid artificial chemicals as much as possible. It’s not great for my body, but it’s also not kind to my skin – which needs protecting from PCOS acne flare ups.

Sometimes PCOS can lead to brittle or dry hair (or even hair loss) – so shampoos and conditioners full of things such as jojoba are an excellent antidote.
When I’m out of the shower, I love to dry brush my skin. Dry brushing your body helps with lymphatic drainage (i.e making you less puffy) and helps to detox excess hormones, like estrogen. Look out for natural bristles and don’t scrub too hard. The goal is to stimulate a healthy glow without leaving brush marks on your skin.
Natural deodorant that doesn’t contain harsh chemicals can go a long way to detoxing your body and healing PCOS. This one has a gorgeous floral scent and I love how soothing aluminum free deodorant is! Plus, it’s kinder to the planet too.
If I’m creating content or heading out for the day, I like to be mindful of what I put on my skin. It’s nice to wear make up, but not if I have to spend days fighting off an acne flare up afterwards! I went makeup free for ages because I was so worried about putting things that weren’t ‘clean’ on my sore skin. Then I found Ilia Beauty and have since bought nearly their entire collection of toxin free makeup! It’s good for your skin, looks great and is formulated so well that you sacrifice nothing when it comes to quality of your makeup look and color options.

Healing PCOS starts from within

The choice to begin healing your PCOS can be a hard one. I know from experience and from hearing from Cyster’s like you, just how difficult it can be to establish new daily habits. As well as to break the old habits. Healing from PCOS means making a commitment to yourself to heal, and all the lifestyle changes that come along with that goal. And I get it – that can be totally daunting.

If you’re currently feeling overwhelmed, know that you’re not alone. Also know that it’s not a race to see who can eliminate their symptoms the quickest. The BEST WAY to establish a new PCOS friendly-lifestyle is to start small and work you way out from there. Even the smallest lifestyle changes can make a big difference. And once you start healing, you will naturally be motivated to continue the process.

As well as making ourselves feel and look good, it’s paramount that we’re doing good on the inside too. Understanding how your body works is the key to making massive, healing, long-lasting change. And after educating thousands of women with PCOS we’ve realized knowledge is the most powerful resource someone can share.

PCOS SOS is one of the best books I’ve read on the subject of managing and restoring hormonal balance. It’s also a great book to quote to friends or family who are struggling to understand.
If you’re hoping to improve your fertility or effectively lose weight with PCOS, then 8 Steps To Reverse PCOS is a good foundational book to read too. It’ll help you with improving insulin resistance and reversing inflammation to finally lose weight and remedy PCOS side effects!
Once you have a good knowledge base, it’s easier to work out what you want to implement next. Of course, diet is a huge topic within the PCOS community – and it can be a little overwhelming. As a registered dietitian and nutritionist, it’s something I’m mega passionate and highly researched on. All that knowledge, weight loss tips and PCOS reversing swaps are easily laid out inside our 4 Week Meal & Workout Plan! Take the stress out of grocery shopping and meal prepping by following the simple walkthroughs and recipes in the course.

How To Naturally Heal PCOS?

If you’ve recently been diagnosed with PCOS, you might be wondering if there is a natural way to treat PCOS? The good news is: there are a plethora of ways you can naturally heal your body and prevent PCOS flare-ups. You can find our full roundup of tips for managing PCOS naturally, HERE. But I’ll give you a quick rundown for good measure.

The best way to naturally heal PCOS is make some simple lifestyle changes. These lifestyle changes include:

Eating balanced meals, including anti-inflammatory and PCOS fighting foods
Eating several smaller meals throughout the day, rather than 3 huge meals
Getting plenty of sleep at night and resting when needed
Choosing low-impact exercises with the type of equipment I mentioned above
Limiting your alcohol and caffeine consumption
Learning to better manage your stress through self-care and mindfulness
Consuming plenty of fiber and omega-3s
Consider taking dietary PCOS supplements like Ovasitol (chiro-inositol + myo-inositol)
Try going gluten and dairy free for 30-days

Continue staying inspired and gaining new knowledge with a membership to The Cysterhood! You’ll receive access to the largest and most supportive PCOS community in existence, as well as workouts, live challenges, a thriving and rapidly growing Facebook group, and all the supplementation tips you need to start reversing your PCOS and feeling like YOU again!

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Is Yoga Good for PCOS?

Posted on March 28, 2024September 11, 2025 by Tallene

There is no cure for polycystic ovarian syndrome (PCOS). This is something any Cyster is well aware of. However, there is hope for managing PCOS symptoms. Trust me, you don’t need to just live with your irritating symptoms of PCOS. You can have a high quality of life using natural healing techniques!

One way you can get relief from both the physical and mental effects of PCOS is through exercise! Cysters, though, need to be aware of what workouts we do and if they feel right. Slow-weighted and meditative workouts are a great way to lower stress hormones while building muscle.

So, does yoga count? Is yoga good for polycystic ovary syndrome (PCOS)? That’s the question we’re exploring today! Here’s the breakdown on yoga and PCOS:

Is Yoga Good for PCOS?

To put it simply, yoga can work wonders for PCOS. It has a ton of health benefits! The meditative nature of the exercises keep our bodies relaxed and stress hormones low while we workout. This means we receive all of the benefits of yoga, without any of the anxiety you feel after you do an intense work out with PCOS.

Personally, when I switched to yoga after a year of intense kickboxing and cycling, I had never felt better. My body and stress hormones needed a break.

Have you ever felt fatigue, anxiousness, and even gained weight after working out A LOT? Going with a mindful and slow exercise such as yoga is the perfect choice for anyone looking to add a hormone-healthy fitness routine to their PCOS journey. Here’s why yoga is so good for PCOS:

Benefits of Yoga for PCOS

Improve Anxiety and Depression

Women with PCOS are 3 times more likely to be diagnosed with depression or anxiety than a person with no autoimmune disease. Hormone imbalance, unwanted body changes, and other symptoms of PCOS really contribute to this issue. Then, depression and anxiety can contribute to unhealthy lifestyle choices that further worsen PCOS symptoms, creating a vicious cycle that’s hard to break.

However, meditative yoga has been shown to alleviate depression and anxiety and help break that cycle. The exercises promote relaxation, which can lower your heart rate, blood pressure, and stress levels. In studies when Cysters participated in yoga for around an hour, three times a week, they found significant reduction in their symptoms of depression and anxiety after just one month.

Balance Hormones

Because yoga practices have relaxing benefits, they decrease strain on the adrenal system. When your body receives stimuli like a fast-paced workout, a bunch of caffeine, or an anxiety-inducing situation, your body releases extra cortisol, which is your body’s fight or flight response.

It’s what has kept us alive for thousands of years. In these intense situations, the increase in our heart rate and blood pressure keeps us alert to survive the threats ahead . . . however, we’re not coming face-to-face with bears or opposing troops most days. Instead, we’re worked up about our job, family commitments, or other not-so-life-threatening situations.

When our bodies release cortisol, it increases our blood pressure and disrupts our glucose metabolism. Then, our adrenal system has to work overtime to regulate our bodies again after a burst of stress like this! (Which is exactly why fast-paced, heavy workouts have probably never gone well for us ladies with PCOS.)

Instead, choose yoga, which relieves stress and helps to regulate those hormonal imbalances. The deep breathing, slow movements, and focus on mindfulness are ideal for us.

Regulate Menstrual Cycle

Irregular periods are often one of the first signs of PCOS. When there are high levels of androgens (male hormones) in the body, reproductive organs can’t function properly. The follicle doesn’t mature and release, and a period never occurs.

However, studies have shown that practicing yoga can help with period-related hormonal imbalances like testosterone levels to improve menstrual health. In addition to helping regulate your period, yoga can also ease pain, swelling, cramping, and breast tenderness.

Stimulate Metabolism

Many women with PCOS have insulin resistance, which means their body doesn’t metabolize and process glucose properly. This increases Cysters’ risk for weight gain! Yoga, though, can help stimulate proper metabolic processes through twisting and compressing.

It’s pretty crazy, but various yoga poses sort of massage your abdominal organs and help to regulate your endocrine organs. Plus, any type of increased physical activity is going to help improve metabolism, digestion, and circulation, which can help you lose weight and lower the long-term risks of PCOS.

Boost Energy and Focus

Though scientists aren’t sure why, certain types of yoga has been shown to boost energy and increase executive function (a person’s ability to plan, focus, recall, and multi-task.) They believe it is because of endorphin release and increased blood flow to the brain. Even more, yoga can help you silence stirring thoughts and focus on what’s currently important.

Yoga can help with physical energy too! If you’re a Cyster, you know fatigue. Sometimes the worst part of PCOS aren’t the cysts and extra pounds, but the constant fogginess!

Though yoga alone can’t fix all your PCOS symptoms, it has been shown to help support your symptom management when combined with other lifestyle changes.

Best Yoga Poses for PCOS

Mountain Pose

The mountain pose is a really easy position if you’re just starting with yoga for PCOS. Simply stand with your feet parallel and your arms hanging naturally with your palms facing out. Then, take deep breaths and roll your shoulders. It’s a great choice because it’s thought to be good for digestive health!

Forward Fold

Here’s another one considered helpful for digestion, although it’s also thought to help reduce stress and lower blood pressure. For this one, start in the mountain pose, then take a deep breath and bend forward until you touch your feet. Keep breathing, and each time you do, lift and stretch your abdomen. Really feel the stretch.

Downward-Facing Dog

To do this pose, you kneel on all fours. Then, you breathe in, and stretch out your legs to make an inverted “V.” It’s believed this helps improve circulation since your head is lower than your heart. Additionally, it’s thought to relieve tension from the neck and back, which further helps blood flow to the brain!

Child’s Pose

When you do child’s pose, you start on your knees, separating your legs slightly. Next, bend forward and lay your torso across your knees, stretching your arms forward with your palms on the ground. This pose is thought to boost blood circulation, help with digestion, and energize your body to fight fatigue.

Bridge Pose

For the bridge pose, start by lying on your back. Then, place your feet flat on the floor a shoulder’s width apart. Next, your palms go flat on the floor, down at your sides. Finally, press your hips and torso into the air. This one has been shown to really help with PCOS related pain by relieving lower back tension.

Reclining Butterfly Pose

To do the butterfly pose, sit on the floor and press your feet together, spreading out your knees and thighs. Then, lie down on your back and place your hands on your stomach. Studies have indicated this pose relieves pelvic pain, eases stress, and relieves symptoms of depression.

Bow Pose

The bow pose is considered helpful for PCOS because it’s believed to regulate menstrual flow, stimulate the reproductive organs, and relieve pelvic pain. To complete the pose, lie on your stomach and hold your ankles. Pull to lift your legs and chest off the ground. Hold, release, repeat as necessary.

Boat Pose

Finally, let’s talk about the boat pose! This one requires a little balance, but basically, you sit with your legs and back off the floor stretched out. You’ll look like a “V.” Your hands should extend past the knees with your arms out straight. The boat pose is thought to better the health of your reproductive organs and relieve pelvic pain as it releases stress and anxiety on your body and mind. Give it a try!

Mediative workouts like yoga are great for PCOS symptoms!

Alright, it’s time to roll out your yoga mat, close your eyes, take some deep breaths, and practice some poses. Though yoga cannot cure PCOS symptoms, adding mediative workouts into your daily routine can make reversing PCOS a little easier.

For more tips on how to naturally manage your PCOS, check out my blog and podcast! We focus on a different PCOS topic every week to help you thrive despite PCOS.

Also, don’t forget to join the The Cysterhood App. It’s both a resource and community that can help you reach your PCOS healing goals. There, you can earn points that can be traded in for prizes like my favorite yoga kits. I can’t wait to see what they do for your journey!