Author: Tallene

Polycystic ovarian syndrome (PCOS) affects all aspects of a Cyster’s life, but one of the biggest and best known areas of struggle is fertility. The hormonal imbalances of PCOS can make conceiving difficult and periods irregular. However, focusing on lifestyle changes to improve PCOS hormonal side effects and tracking your ovulation can be a big help! 

Here’s more on that naturally reversing PCOS through lifestyle change thing, but today I’m dedicating this post to predicting ovulation! Ovulating is the only window of time in the menstrual cycle where a woman is can conceive, so figuring out when you’re ovulating can be the key to conceiving. 

Here’s how to predict ovulation with PCOS:

How to Predict Ovulation With PCOS

Step 1: Learn about your cycle. 

Before you start trying to predict when you ovulate, it’s a good idea to learn what a regular cycle actually looks like! And, I mean the entire cycle, not just your period. This is how a menstrual cycle works:

Menstruation

The first 3-7 days of your menstrual cycle is your period. This is when the thickened lining of the uterus sheds away through the vagina. 

Follicular Phase

The second phase is about 10-14 days long and this is where your body prepares itself again for ovulation and the uterine wall that was just shed starts building up again. Also, in this phase, the follicle-stimulating hormone (FSH) prompts the ovaries to produce 5-20 follicles that are all immature eggs. Usually only one follicle will become an egg. Sometimes with PCOS, you have all the hormones to complete this phase, and you end up producing more than one follicle. But then, the body doesn’t have enough of the right hormones to get to ovulation so you end up with polycystic ovaries.

Ovulation

Here’s your fertility window! There’s about a 5 day window where you’ll be able to get pregnant as the mature egg moves down the fallopian tube to the uterus. Your cervical position rises and it becomes softer and moist to allow sperm to enter. Here, you either get pregnant or you move to the final phase. 

Luteal Phase

This phase is about 8-10 days long and here unfertilized eggs change into the corpus luteum. This is where you get a lot of hormone shifts as the follicle holding the egg produces progesterone and estrogen to support a pregnancy.

Since the egg is not fertilized, the body breaks down the corpus luteum, hormone levels drop, and the menstruation phase begins again! 

Step 2: Log what you can in cycle tracking apps. 

Being generally aware of this cycle is a good start, but I don’t actually expect you to have it memorized and count your cycle days all the time. To help you track ovulation and the rest of the cycle, use a period tracking app. 

However, these apps won’t be absolutely correct since predicting ovulation in women with PCOS is much harder! Irregular cycles make it hard for apps (and people) to track ovulation simple by counting days. But, this is a good start, and many of the apps get better at predicting your cycle the longer you use it. 

Step 3: Pay attention to your cervical mucus.

Everything I’ve mentioned so far is great for a woman with regular cycles, but as mentioned, many women with PCOS have anything but a normal, predictable cycle due to hormonal imbalance. So, some of the best ways to track ovulation is using physical signs of each phase. Cervical mucus is usually a pretty good indicator of where you are in the menstrual cycle! 

• After Menstruation: Tacky, usually white or yellow 
• Follicular Phase: Creamy and cloudy (like yogurt)
• Ovulation: Consistency of egg whites, wet and slippery
• Luteal Phase: Dry and sticky

It may sound a little gross, but observing your mucus when you go to the bathroom can be a really effective way of determining where you are in your menstrual cycle. 

Step 4: Take your basal body temperature. 

Your basal body temperature rises and lowers throughout your cycle. Using a piece of graph paper and a basal body thermometer, you can track your body temperature. You simply check your temperature right away in the morning at the same time each day, and look for variations. 

These variations will be very small! For example, if your temperature is normally 97 F, right before ovulation you will see your basal temperature drop by as little as 0.4 F, going to 96.6. After ovulation, it’ll rise by sometimes just as little, going from 96.6 past its usual 97 F to 97.4 F. However, it could rise or lower up to a degree. 

To do this successfully, you’ll have to take your temperature every day for a few months to establish your baseline and norms. After that, though, it can be pretty accurate! 

Step 5: Use ovulation prediction kits. 

When you can start to gauge approximately when you may be ovulating using the other indicators above, ovulation test kits are the perfect way to know for sure! They measure your luteinizing hormone (LH) to tell you definitively if you’re in your fertile window of ovulation. I’ll break down how to use those below:

How To Use Ovulation Kits With PCOS 

Step 1: Get your supplies. 

First, you’ll need to gather supplies. You’ll need ovulation test strips, a reusable specimen cup, and a test strip results logging app like Premom. 

Step 2: Track your cycle and ovulation signs. 

Next, pay attention to your body and try to track your ovulation using the methods above. When you think you might be ovulating, take a test. 

Step 3: Produce a urine sample. 

Go ahead and produce a urine sample in the reusable specimen cup. You can also use disposable mouthwash cups if you prefer. 

Step 4: Dip and hold your test strip in the urine below the max line. 

Take out one test strip, and dip it into the urine, but don’t go past the max fill line printed on the strip. Hold it there for the directed time on the box. 

Step 5: Wait and interpret line darkness. 

Lay out the test strip, and wait for the lines to appear. Two lines will almost always appear, but they get darker within your fertile days. The darker that line appears (and the better it matches that control line) the closer you are to peak ovulation. 

These test strips measure the amount of luteinizing hormone (LH) in your body, so it darkens as you get closer to ovulation.

Step 6: Keep testing until you peak or there is no second line. 

Keep testing to figure out whether you’re heading toward ovulation or leaving it. As mentioned, once that second line is very dark, your chances of conceiving are the highest of your entire cycle!

Step 7: Log the information in a tracking app.

Log all of your test strip information in your app. That way, you can better understand and predict your cycle for the next go round. 

It is possible to predict ovulation with PCOS! 

Predicting ovulation with PCOS isn’t easy at all. We all know what PCOS periods are like, and they’re generally irregular, painful, and heavy. However, there are ways of getting it back on track! You can read more about it in the post How to Regulate Periods with PCOS and hear more about it in the episode of A Cyster and Her Mister called How to Master Your Cycle & Fertility. And, once your periods are managed, you can focus on improving ovulation and egg quality to finally put infertility behind you. 

Just check out what happened to this Cyster! She took our recommendations to go gluten- and dairy-free and take Inositol to her doctor, and she finally experienced normal ovulation and conceived totally naturally. WOW!

Conceiving is one of the most difficult things a woman with PCOS goes through, with 70%-80% of Cysters experiencing infertility. There is so much wrapped up in it both physically and emotional, and the longing to be a mother is real. We’re here to help! Find more information about naturally reversing your PCOS on the blog, and join our amazing community by downloading The Cysterhood app where thousands of women like you are taking charge of their health to reach all of their life goals. We got this!

Polycystic ovary syndrome (PCOS) is a common hormonal condition that usually shows up in your teens or early twenties. The first signs are generally heavy, painful periods, acne, weight gain, hair loss, and ovarian cysts. If the symptoms go unaddressed once they’re identified, usually they worsen throughout your reproductive years. That said, the intensity of PCOS can vary a lot!

Some women, for example, will experience severe PCOS symptoms that can really diminish their quality of life. At the same time, other women may remain unaware of their condition for years, with non-existent or mild side effects. 

Some even wonder if it’s possible to develop PCOS after using birth control, suffering a miscarriage, or having kids, because that’s when they first noticed symptoms. I’ve answered a couple of those questions in other posts, but today I want to discuss whether pregnancy and giving birth can cause PCOS. 

Here’s the truth:

Can You Get PCOS After Having Kids? What the Research Says

No. Having kids isn’t the catalyst for anyone’s polycystic ovarian syndrome (PCOS). That said, if you’re just now feeling the symptoms of PCOS or were recently diagnosed postpartum, I don’t want to undermine what you’re experiencing. Here’s what likely happened…

Chances are, you’ve always had PCOS. But for whatever reason, you didn’t experience symptoms intense enough to make you take action. Maybe you’ve lived a generally healthy lifestyle—with balanced eating habits, regular movement, and good sleep. As a result, this could’ve kept the root issues of PCOS at bay. When those foundations are solid, symptoms often stay minimal or even unnoticeable.

It’s also possible you were dealing with a milder presentation of PCOS. The condition varies so much from person to person! Your hormonal imbalances or insulin resistance may have simply been more moderate before kids. In that case, symptoms can be subtle and easy to overlook.

In any case, I know your next question: So why am I feeling PCOS now? Well, pregnancy is hard on the body. So much changes—not only hormonally, but also in how your body manages stress, blood sugar, inflammation, and recovery. Those shifts can reveal underlying PCOS patterns that weren’t as obvious before pregnancy.

Plus, you’re probably not caring for yourself in the same way you were before kids. Increased stress, broken sleep, higher caffeine intake—basically the staples of the newborn stage—all worsen the core drivers of PCOS. So PCOS didn’t suddenly appear; the conditions in your body simply changed, giving it the opportunity to take the spotlight and intensify symptoms. 

I’ve talked about the link between pregnancy, PCOS, and the postpartum stage before. If you’re interested (for now or in the future), make sure to check out: “Effects of PCOS on pregnancy” and “PCOS pregnancy tips!”

How Can Pregnancy Make PCOS Symptoms Worse?

• Increased insulin resistance: Pregnancy naturally raises insulin resistance to support fetal growth. This can trigger high blood pressure and blood sugar.
• Higher androgen levels: Pregnancy can shift hormone production in ways that increase androgens (male sex hormones) for some women. Like lowering SHBG levels, fluctuating progesterone, and increasing cortisol. 
• Inflammation spikes: Pregnancy is a pro-inflammatory state, meaning your body is operating with higher baseline inflammation to support the massive changes happening inside you.
• Changes in cholesterol levels: Cholesterol and triglycerides naturally rise during pregnancy. For some women, this means higher LDL and triglycerides and lower HDL, which can worsen metabolic PCOS patterns.
• Greater cortisol output: All the physical stress, broken sleep, and recovery that comes with having a baby can send your cortisol levels sky-high, which can make insulin resistance and inflammation even worse.
• Thyroid fluctuations: During pregnancy and postpartum, shifts in estrogen, progesterone, and immune activity can temporarily disrupt thyroid hormone production.

What Happens When You Have PCOS After Having Kids?

If you’re unsure if what you’re seeing postpartum is PCOS, I want to help. It’s true that most women, regardless of health status, say their bodies are never the same after pregnancy. But, if you’re dealing with the following symptoms, it may be wise to get your hormone levels checked and talk with your doctor about PCOS.

Irregular Menstrual Cycles

Because of the increased androgens (male hormones), you may notice irregular periods and ovulation cycles. Not only is the timing irregular, but often the symptoms are intensified. Think heavier flow, worsened cramps, heightened pelvic pain, more fatigue, insatiable cravings… you get the idea. Here’s more on what periods are like with PCOS, for more signs to look out for.

Increased Fatigue

Of course, caring for a baby on its own will leave anyone feeling more tired. However, there are real physiological changes that can trigger extreme daytime sleepiness. Increased insulin resistance can cause blood sugar to swing up and down, leading to sudden energy crashes.

At the same time, elevated cortisol disrupts restorative sleep and overworks the adrenal system. And on top of that, thyroid shifts can slow down your metabolism, reducing the body’s ability to produce steady energy.

So yes, feeling a little more tired is normal—but you shouldn’t be falling asleep in the middle of conversations or nodding off at stoplights. That level of exhaustion is definitely cause for concern.

Stubborn Weight Gain

Of course, every woman gains weight during pregnancy. How much is considered normal depends on your body mass index (BMI), but most women gain somewhere between 15 and 35 pounds. And with the chaos of parenthood, those pounds aren’t going to melt off in a month or two. That said, you shouldn’t continue gaining a significant amount of weight after pregnancy.

If you notice the scale keeps climbing, and losing weight feels impossible despite your best efforts, you may be dealing with PCOS. High insulin levels, thyroid dysfunction, and chronic inflammation can all work against you. This not only affects your body image and overall health, but it also increases the risk of long-term complications like type 2 diabetes and cardiovascular disease. It’s definitely not a symptom to brush off as a normal part of motherhood.

Hair Changes

PCOS affects sex hormones, as I’ve discussed. Androgens like testosterone are often elevated—and can spike even higher after pregnancy. Those excess male hormones stimulate hair follicles on your face and body. This can inevitably lead to excessive hair growth on the chest, upper lip, jawline, chin, stomach, and even the back.

Meanwhile, the same androgens shrink hair follicles on the scalp. This causes female-pattern hair thinning, which shows up as shedding around the crown, widening part lines, and overall hair loss. It’s not a fun combination. And while temporary hair changes can happen during pregnancy and shortly after birth, it’s uncommon for the issue to persist for months or years. When it does, PCOS is a much more likely explanation.

Acne Flare-Ups

Acne is another result of high androgen levels. These male hormones prompt the sebaceous glands to produce more oil while chronic inflammation makes pores more reactive. The combination leads to oily skin, clogged pores, and breakouts. So, if you’re feeling like a teenager again with hormonal acne after having kids, it may be a sign of PCOS. 

Persistent Mood Swings

Again, mood swings are pretty normal during and after pregnancy. However, the baby blues should resolve within 2–6 weeks postpartum. If you have underlying PCOS, those emotional ups and downs may continue long after your kids get older and pregnancy is behind you. There are a few reasons for this.

First, elevated androgens can interfere with neurotransmitters like serotonin and dopamine, which directly influence mood. High cortisol output also disrupts how the brain communicates with the rest of the body, increasing irritability and emotional dysregulation.

On top of that, thyroid changes can play a major role. If your thyroid slows down (hypothyroidism), the brain doesn’t get a steady energy supply. This leads to depression, irritability, and difficulty concentrating. If your thyroid speeds up (hyperthyroidism), the excess stimulation can leave you feeling overstimulated, anxious, and emotionally volatile. 

If any of this sounds familiar, you could be dealing with PCOS.

Frequent Headaches and Body Aches

I’ve talked a lot about how PCOS-related hormone levels can trigger symptoms. However, inflammation from PCOS can cause its own set of unpleasant side effects! Chronic inflammation increases pain sensitivity, while high cortisol tightens muscles, raises tension, disrupts sleep, and contributes to headaches. 

Blood sugar swings and thyroid fluctuations can also make headaches, joint stiffness, and muscle pain more common. All of this can be so hard to deal with when trying to raise a family! And I can’t emphasize this enough: any chronic pain after having kids is not normal. Whether it’s due to PCOS or something else, it’s definitely something you should look into.

Secondary Infertility

Here’s a big one. Maybe conceiving your first child wasn’t very difficult, but now you’re struggling to get pregnant again. If underlying PCOS has surfaced postpartum, you’re no longer working with the same reproductive conditions you had the first time around.

Insulin resistance and irregular hormone levels can make ovulation unpredictable—or stop it altogether. They can reduce egg quality, thicken the uterine lining (making implantation harder), and interfere with healthy embryo development. This is why so many women with PCOS struggle with conception and miscarriage.

Just because baby number one came easily doesn’t mean PCOS isn’t in the picture. With so many hormonal changes happening postpartum, it’s worth talking to your doctor about the possibility of PCOS if you’re dealing with secondary infertility alongside other symptoms on this list.

How to Manage PCOS After Having Kids

If you were relatively symptom-free with PCOS prior to pregnancy (so much so you didn’t even know you had it!), don’t get discouraged. You can totally get back to feeling like yourself again! There’s no quick cure for PCOS, but it’s not a life sentence. Once you address the underlying dysfunctions triggering your symptoms? You can reverse your PCOS patterns and regain your energy, confidence, and sense of normalcy.

Of course, this doesn’t happen overnight. It takes a series of small, sustainable lifestyle changes that, when combined, can make a tremendous difference in your health. And yes—any change feels harder when you’re a mom. That’s why today I want to share ways to manage your PCOS with your whole family. These are simple steps you can all take together to build a healthier future—hopefully a future free of PCOS symptoms!

Here’s what you can do together:

Get the whole family on a PCOS-friendly diet.

One of the best ways to balance hormones, reduce inflammation, and lower insulin resistance is by eating well. I recommend a gluten- and dairy-free anti-inflammatory diet for the whole family. Chances are, you already care about helping your kids eat a healthy diet. That said, why not plan meals that support their growth and your PCOS healing at the same time?

And, no, this way of eating isn’t restrictive or “non-kid-friendly.” What kid wouldn’t love air fryer chicken nuggets, frozen yogurt bark, chocolate waffles, or sloppy joes? All of those recipes (and so many more!) are inside The Cysterhood app. Every meal and snack is built around nutrient-dense whole ingredients, plenty of fiber, high-quality protein, and healthy fats.

Not to mention, each recipe is full of flavors your family will actually enjoy. Plus, the app includes a built-in meal planner to make feeding a busy household so much easier.

To help your family shift toward a PCOS-friendly way of eating, try these tips:

• Start with simple, balanced meals with plenty of protein and other nutrients. 
• Keep kid-approved recipes on rotation so nothing feels restrictive. 
• Swap in gluten and dairy alternatives that still taste familiar and comforting.
• Stock up on PCOS-friendly snacks your whole family will love. 
• Batch-cook or meal–prep to avoid grabbing fast food or low-nutrient quick meals. 
• Let kids help in the kitchen to spark curiosity and buy-in around new foods. 
• Drink more water together and remove caffeine and sugary juices from the home. 
• Use The Cysterhood meal planner for easy planning and accountability.  

Create a personalized supplement plan for each person.

Supplements can be beneficial for almost anyone—kids included! Even if you follow The Cysterhood meal plans perfectly, it’s still unlikely you’ll meet every daily vitamin and mineral recommendation. It’s just too challenging with real-life schedules and picky eaters. That’s where supplements can help support your symptoms by promoting better hormone balance, reducing inflammation, and improving insulin sensitivity.

For you, I recommend following this PCOS supplement routine. This includes science-backed options like Inositol Complete 40:1, Berberine Advanced, a high-quality multivitamin, curcumin, omega-3s, and CoQ10. Ease into the routine instead of starting everything at once, and give your body time to respond and your symptoms time to improve.

For your kids, talk to their pediatrician about adding a multivitamin and omega-3 supplement. Both can support healthy growth, brain development, and overall wellness—while also helping them build good self-care habits early on. Also, I recommend avoiding gummy vitamins since they’re not very bioavailable! Liquid formulas and chewable tablets, however, are great kid-friendly alternatives.

Set up daily movement and playtime with the kids.

Exercise can help with all three root issues of PCOS. As physical activity increases your body’s demand for glucose, insulin resistance goes down. When insulin stabilizes, the ovaries produce less testosterone, creating a positive chain reaction for overall hormone balance. Your muscles also release myokines during exercise—compounds that actively reduce inflammation. All good things!

But with PCOS, you want to avoid high-intensity exercise that spikes cortisol and throws hormones even further out of whack. Skip workouts like HIIT, bootcamp-style classes, long-distance running, kickboxing, and CrossFit—who has time for those with kids anyway, right? Instead, try weaving PCOS-friendly movement into your day in a way that feels natural and sustainable.

Here’s how you can do it:

• Take family walks after meals to help lower blood sugar and support digestion.
• Have daily dance parties with your kids for gentle cardio that feels fun, not stressful.
• Stretch together before bedtime to calm the nervous system and model good movement habits.
• Turn playground time into movement time by walking laps, doing light strength exercises, or staying active instead of sitting on the sidelines.
• Choose weekend activities that get everyone moving, like hiking, biking, swimming, or exploring a local park.
• Do slow-weighted workouts when the kids are asleep (light dumbbells, resistance bands, or bodyweight training) to build muscle without spiking cortisol. You can find routines on The Cysterhood app! 

Prioritize healthy sleep routines for everyone.

Factors like hormone balance and metabolic health depend heavily on good-quality sleep. And trust me, I know that getting enough rest with kids can be a challenge! However, establishing healthy sleep habits is one of the best things you can do for your PCOS symptoms. When your family prioritizes sleep too, you may notice fewer tantrums, better focus at school, stronger immune systems, and overall calmer days.

These are some steps you can take as a family to improve sleep hygiene:

• Create consistent bedtimes and wake times for everyone, even on weekends.
• Establish a calming nighttime routine—bath, books, stretching, or quiet play.
• Limit screens for at least an hour before bed to prevent melatonin disruption.
• Dim the lights in the evening to signal to the brain that it’s time to wind down.
• Keep bedrooms cool, dark, and quiet to support deeper, higher-quality sleep.
• Model healthy sleep habits yourself and show that rest is a family priority.

Here’s more on how to sleep better with PCOS. 

Build stress-relieving activities into your daily routine.

Women with PCOS tend to have higher baseline cortisol levels to begin with—but after having kids? That number goes through the roof. And when cortisol stays elevated, it can worsen hormone imbalance, increase insulin resistance, and drive inflammation. Essentially, your body stays stuck in “emergency mode,” making it nearly impossible to heal or achieve consistent symptom relief.

Relieving stress is essential for PCOS healing. It may even be one of the biggest factors behind your symptom flare after having kids! So taking steps as a family to reduce chaos, manage stress, and process emotions in healthy ways can make a huge difference.

This is what I recommend for families:

• Create predictable routines for mornings, meals, and bedtime to reduce daily chaos.
• Build in quiet time each day—reading, coloring, puzzles, or simply resting together.
• Practice deep breathing or mindfulness as a family to calm the nervous system.
• Get outside daily for fresh air, sunlight, and grounding movement.
• Limit overstimulation by reducing noise, clutter, and excessive screen time.
• Cut down on the commitments—it’s not healthy to say yes to everything. 

Remove and replace endocrine-disrupting chemicals in the home.

Endocrine disruptors are chemicals found in everyday products that interfere with your body’s hormones. They can mimic, block, or change the way your hormones work, making imbalances even worse. This is especially challenging for women with PCOS, who already struggle with hormone regulation. Nonetheless, these chemicals aren’t good for anyone else in your family either.

Research shows that endocrine disruptors can affect brain development, alter metabolism, disrupt puberty timing, weaken the immune system, and increase inflammation in kids. So for your health and your family’s long-term well-being, it’s worth replacing as many endocrine-disrupting products as possible.

I have a whole podcast episode on how to remove endocrine disruptors from your home! However, here are some things you can do right now:

• Swap plastic for glass or stainless steel when storing food or drinks.
• Choose fragrance-free or naturally scented products to avoid phthalates in artificial fragrances.
• Use cleaner cleaning products or DIY options like vinegar, baking soda, and castile soap.
• Open windows daily to reduce indoor air pollutants and improve ventilation.
• Vacuum and dust regularly—many endocrine disruptors collect in household dust.
• Filter your drinking water, especially if your area has PFAS or heavy metals in the supply.

You can’t get PCOS after kids, but you may uncover it!

Discovering you have PCOS can feel overwhelming, but it can also be empowering! Once you know why you’re having symptoms and can name the cause, you can finally take steps to get your life back. PCOS includes so many different symptoms and root causes, but with the right lifestyle shifts? You and your family can work together to balance your hormones, ease inflammation, and live symptom-free with PCOS

If you want more guidance, recipes, science-backed strategies, and step-by-step support, head to the PCOS Weight Loss blog. You’ll find everything you need to continue healing—one small habit at a time!

Did you know pregnancy can actually change your DNA? It’s true! When you’re pregnant, your body goes through a ton of changes—some temporary; some permanent. (As someone who’s expecting, I can definitely vouch for all the crazy shifts!) Because pregnancy impacts hormones and metabolism, many women notice new postpartum symptoms that can look a lot like PCOS.

Some of these side effects that overlap with PCOS include irregular periods, weight gain, acne, excessive hair growth or loss, mood swings, cravings, and fatigue. Naturally, this makes a lot of women wonder: Did pregnancy actually trigger polycystic ovary syndrome (PCOS)? I’ll answer that question today! And if you’re a pregnant Cyster curious about what your body might feel like postpartum, this post is for you, too.

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

Can You Develop PCOS After Pregnancy? What to Expect Postpartum

No. Pregnancy doesn’t directly cause PCOS. However, it can trigger new symptoms in women who didn’t even know they had the condition. Most Cysters notice signs of PCOS during puberty. But if your lifestyle naturally keeps insulin resistance and hormones in check, your symptoms may stay mild or hidden. 

Pregnancy, with its major hormonal and metabolic shifts, can sometimes bring these symptoms to the surface postpartum. It may simply reveal PCOS that was always there!

What Happens to PCOS Symptoms After Pregnancy?

Surprisingly, PCOS symptoms often improve postpartum. This is because pregnancy can act like a “hormone reset.” While your body focuses on supporting your baby via all the physiological changes, it indirectly masks underlying PCOS issues. 

For example, high estrogen and progesterone during and after pregnancy suppress male hormones like testosterone. This means you might actually notice relief from symptoms related to high androgens—like excess facial hair, acne, or irregular periods. For some, this even boosts fertility to conceive the next baby! As androgen levels decline, ovulation improves.

Regulated androgen levels can also have an indirect impact on blood sugar. Some, but not all, Cysters experience better insulin sensitivity during and after pregnancy due to improved hormonal balance. This can actually ease symptoms like sugar cravings, skin issues, and brain fog.

But don’t get too carried away—these improvements aren’t permanent. If the underlying PCOS issues aren’t addressed outside of pregnancy, symptoms are likely to return as your body gets back to “normal.” Also, it’s important to note that not every Cyster sees these temporary improvements postpartum. For many, symptoms like fatigue, weight gain, mood swings, and sleep disturbances can actually worsen. 

Additionally, women with PCOS are also more likely to experience a variety of pregnancy complications such as gestational diabetes (GDM), preeclampsia, and pregnancy-induced hypertension. They’re also at increased risk of postpartum complications like hemorrhage, delayed return of cycles, persistent insulin resistance, or type 2 diabetes. All these can worsen symptoms and a Cyster’s overall quality of life.

Here’s more on how PCOS affects pregnancy. 

How to Manage PCOS Symptoms After Pregnancy

Prep PCOS-friendly meals.

They always tell you to maintain a “healthy diet” postpartum. But that’s easier said than done! It’s hard to remember to eat at all, let alone eat well. Still, what you eat plays a huge role in hormone balance and managing insulin resistance. Because of this, adopting a gluten- and dairy-free anti-inflammatory diet can make a real difference in how you feel. 

To get balanced meals on the table, prep as much as you can before the baby arrives. If your little one is already here, set aside an afternoon to cook and freeze a few PCOS-friendly meals. For inspiration, check out The Cysterhood app, which has hundreds of simple, delicious recipes. Download it today and use the built-in meal planner—it makes healthy eating so much easier!

Also, check out my posts, “PCOS Chicken Recipes Your Hormones Will Love” and “PCOS Breakfast Recipes for Symptom Relief.”

Keep healthy, quick bites close by. 

Whether you’re breastfeeding or simply struggling to eat three full meals, having healthy snack options within reach is essential. Life with a newborn is beyond hectic, and it’s easy to let balanced eating fall by the wayside. Quick, nourishing bites help you stay fueled, curb sugar cravings, and avoid skipping meals—even on the toughest days.

Need ideas? Here are some of my favorite PCOS-friendly snack ideas. 

Prioritize gentle, consistent movement. 

It can take 4-6 weeks (sometimes more) to fully recover from birth. During this time, it’s tempting to skip all physical activity, but gentle movement can actually help your body heal. 

Talk to your doctor about safe ways to incorporate light, consistent activity from the start. Doing so can support a smoother postpartum recovery, help regulate hormones, and set you up for long-term success in managing your PCOS symptoms.

Revisit your supplements with your doctor. 

During pregnancy, your doctor probably emphasized the importance of a prenatal vitamin. Postpartum, nutritional supplements are just as important! Ensuring you get the recommended daily vitamins and minerals is crucial to regulating hormone levels and fighting insulin resistance. 

And, since maintaining proper nutrition with a newborn can be a challenge (to say the least), supplements are game-changing! A consistent schedule helps give you the support you need to keep PCOS symptoms at bay.

Talk with your doctor about starting these key supplements:

• Inositol: supports insulin sensitivity and hormone balance
• Berberine: helps regulate blood sugar and metabolic function
• Multivitamin: fills in nutrient gaps and supports overall health
• Omega-3: supports heart, brain, and hormone health
• CoQ10: supports energy and reproductive health
• Curcumin: has anti-inflammatory benefits

You can get all these essential supplements on the Ovafit Shop!

Get as much sleep as you can.

I know, I know—telling a new mom to get more sleep is kind of ridiculous. So, I am not saying get 7-9 hours of great quality, uninterrupted sleep. We both know that won’t happen. That said, getting as much sleep as you can is really important. While we sleep, our bodies carry out essential functions that help keep hormone and insulin levels in check.

So, to manage symptoms of PCOS, I’m simply suggesting you get as much sleep as you can. Even if that means housework goes undone or you call a friend to babysit while you get a quick nap. As the baby gets older and establishes a solid sleep routine, don’t forget to continue prioritizing your whole sleep quality. It’s essential for true postpartum recovery.

Establish a strong support system. 

Speaking of calling a friend—a village really is everything when you’ve got a new baby. Sure, things like free babysitting, meal trains, and other tangible help are amazing. 

But even if your friends can only offer advice, encouragement, or a shoulder to cry on, that’s more than enough. Having people in your corner can help you get through the tough days, manage stress, and stay in a positive mindset.

Practice good stress management. 

Having a new baby can be stressful—and with stress comes elevated cortisol levels, high blood pressure, and increased inflammation. These factors can take a toll on your body and mind, potentially worsening PCOS symptoms like fatigue, mood swings, bloating, body aches, and weight gain. So, make an intentional self-care plan to keep stress levels low. 

Here are some suggestions for those postpartum months:

• Meditate or practice deep breathing—even while holding your little one
• Use noise-reducing earplugs to carve out quiet moments
• Take time for yourself with a shower, a short walk, or a quiet coffee
• Connect regularly with your support network
• Write down daily wins, even the small ones
• Diffuse calming essential oils like lavender or chamomile
• Limit screen time and social media to reduce mental clutter

Stay hydrated throughout the day. 

This one is important for so many reasons! If you’re breastfeeding, staying hydrated is essential for maintaining your milk supply. But it’s also a key player in managing PCOS symptoms. Drinking enough water gives your body the fuel it needs to function properly. Here’s what you’re really taking care of when you stay hydrated:

• Your liver and kidneys need water to flush out excess hormones
• Your metabolism relies on water to help stabilize blood sugar
• Your digestive system uses water to absorb nutrients efficiently

The bottom line? Drink plenty of water—it makes a bigger difference than you might think.

Get a pelvic floor therapy consultation. 

If you deal with a lot of PCOS-related pelvic or abdominal pain, this tip is for you. All the strain from pregnancy and delivery (whether C-section or vaginal) can damage your pelvic floor muscles. These muscle injuries can contribute to significant pain during periods, bowel movements, and sex. 

So, it’s a good idea to schedule a pelvic floor therapy consultation shortly after giving birth. A professional can assess whether there’s any muscle damage and help you prevent long-term pelvic floor pain. And, though you may have heard about doing Kegels, never start them without guidance from a physical therapist. Post-baby, muscles can be either too loose or too tight—doing Kegels at the wrong time can actually make things worse.

A pelvic floor specialist can create a personalized treatment plan (if needed) to help you heal properly and avoid chronic pain down the line.

Be aware of postpartum depression and anxiety symptoms.

If you have PCOS, you’re already at a higher risk for experiencing symptoms of depression and anxiety. After giving birth, those emotional ups and downs can intensify as your hormones shift dramatically. While postpartum mood swings aren’t totally uncommon, they should get better with time. It’s really important to recognize when what you’re feeling is more than the typical “baby blues.”

If you suspect you might be dealing with postpartum depression or anxiety, know that help is available—and you don’t have to go through it alone. Talk to your OBGYN or primary care provider if you’re experiencing any of the following:

• Persistent feelings of hopelessness or emptiness
• Loss of interest in your baby or daily life
• Thoughts of harming yourself or your baby
• Intense anxiety or panic attacks
• Difficulty sleeping or eating due to worry or sadness
• Feeling detached from reality or unable to care for yourself or your child

I also go a little more in-depth about mental health and PCOS in “The Link Between PCOS, Depression, and Anxiety!”

Avoid caffeine even on days you’re really tired.

I know a caffeine fix is super tempting when you’ve been up all night with your baby or battling serious fatigue—but try to avoid it. Caffeine acts like liquid stress, raising your cortisol and adrenaline levels. It can also throw off other hormones and worsen PCOS symptoms like weight gain, mood swings, and even fatigue.

And, yes, caffeine can actually make you more tired. When you drink too much, your body’s demand for cortisol spikes, and your endocrine system can’t keep up. It’s called adrenal fatigue! This leaves you feeling sleepy rather than energized. Instead, try natural energy boosters like staying hydrated, moving your body with light exercise, and getting some sunshine.

Start tracking your cycle when your period returns. 

Tracking your cycle is a smart move for anyone with PCOS. Your menstrual cycle is a powerful indicator of overall health and symptom changes. As your period becomes more regular, it’s a clear sign that your efforts to balance hormones and improve insulin sensitivity are actually paying off. Plus, cycle tracking is how you do natural family planning, giving your body time to recover before the next baby.

Since your reproductive system essentially “resets” postpartum, it’s the perfect time to start tracking. Once your period returns, log it in a period-tracking app and consider tracking ovulation and symptoms, too. Over time, this will give you a comprehensive picture of your reproductive health.

Be patient and kind to yourself. 

This stage is hard. Usually much harder than people think! (Or, so I’ve heard. I’ll know firsthand in a few months.) Don’t pressure yourself to lose weight quickly, eat “perfectly,” or jump back on the resistance machine right away. Give yourself time. Be patient with your body and your recovery, and celebrate every win, no matter how small. You’re doing an amazing job!

Pregnancy doesn’t cause PCOS, but it can change things!

Remember: postpartum life with PCOS is a journey, not a race. Your body has done something incredible, and it deserves patience, care, and compassion. Focus on small, consistent steps, listen to what your body needs, and give yourself credit for every win along the way. You’ve got this.

For more guidance on how to naturally manage PCOS, browse the rest of the blog and listen twice a month to the A Cyster and Her Mister Podcast. To hear more about my own pregnancy journey, listen to the episodes called PCOS to Pregnancy: The Supplements, Diet, & Lifestyle Changes that Worked. 

And, whether you’re pregnant or planning for pregnancy, check out these posts next:

• PCOS and False Positive Pregnancy Tests: Causes, Myths, and Solutions
• How to Have a Healthy Pregnancy with PCOS
• PCOS and First Trimester Symptoms: How to Distinguish Between Overlapping Side Effects

Did you know that up to 70% of women with PCOS go undiagnosed? This high number is largely because there’s no single test that definitively confirms polycystic ovary syndrome (PCOS), and its wide range of symptoms often overlap with other conditions. Sometimes, women receive incorrect diagnoses, while other times, they may have multiple coexisting conditions that all require attention. 

That’s why it’s crucial to fully understand which conditions you’re dealing with, identify which symptoms belong to which diagnoses, and recognize how they interact. This way, you can create an effective, personalized treatment plan. This is the first step in addressing your unique health needs and finding much-deserved symptom relief.

But what conditions are often diagnosed with PCOS? We’ve discussed hypothyroidism, metabolic syndrome, sleep apnea, ADHD, Lupus, depression, type 2 diabetes, endometriosis, and Hashimoto’s—and today, I’m discussing Irritable Bowel Syndrome (IBS). I’ll break down the connection between IBS and PCOS so you can start healing and finding symptom relief!

PCOS and IBS: Understanding the Gut-Hormone Connection

When you decide to start managing your PCOS, the long list of chronic symptoms can make the process feel overwhelming. Add another condition with even more symptoms to the to-do list and the task feels even more demanding!

Luckily, when you understand the connection between your conditions, like PCOS and IBS, you can start targeting the root causes of your symptoms. And from there? Relief isn’t just possible; it’s totally within reach through natural, intentional lifestyle changes you can make on your own.

Here’s what you need to know:  

Are IBS And PCOS Related?

Yes! There does seem to be a connection between IBS and PCOS. This is because there tends to be a higher prevalence of IBS in women already diagnosed with polycystic ovarian syndrome (PCOS). But, before we get too far, let’s talk about IBS:

What is Irritable Bowel Syndrome (IBS)?

IBS is a chronic gut disorder that hinders how your digestive system functions. With this condition, there is no visible damage or disease, but for some reason, the gut doesn’t function properly. With the movement of irritable bowel syndrome (IBS), flare-ups and remission can ebb and flow, making symptom management difficult. And, like PCOS, the root issue isn’t totally clear, but several factors are at play.

Inflammation, dysregulation in the gut-brain axis, hormonal changes, food sensitivities, and imbalances of gut bacteria all seem to contribute to IBS. Symptoms of IBS include bloating, abdominal pain, gas, diarrhea, constipation, and issues with bowel habits and stool consistency. If you’re a Cyster, you’re probably thinking that a lot of these symptoms are similar to PCOS symptoms!

The Connection Between PCOS and IBS

Both PCOS and IBS are associated with gut health issues. The gut is the hub of communication of the whole body. So, when there’s an issue with your digestive system, it impacts hormone balance, inflammation, cognitive health, and more! Therefore, it’s possible that both conditions have the same cause or that one condition could trigger the other. 

Similarities of PCOS and IBS

Hormonal Imbalances:

Both PCOS and IBS have similar imbalances of sex hormones. Testosterone, estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH) are often dysregulated in both conditions. Ultimately, these hormones can all impact gut motility and sensitivity. 

Inflammation: 

Inflammation is natural. It’s how the body fights off injury, infection, and stress. However, when inflammation is constant, it does more harm than good. In both IBS and PCOS, inflammation is chronic. This means it disrupts the balance of gut bacteria, weakens the intestinal lining, increases foot sensitivities, and makes the digest system more reactive overall. 

Gut-Brain-Hormone Axis Connection:

Remember when I said the gut is the central hub of communication for the whole body? Well, in both PCOS and IBS, the gut-brain-hormone axis (the system that allows your gut, brain, and hormones to “talk” to each other) can become disrupted. 

As stress increases, this communication breakdown gets worse, creating a vicious cycle. Mood issues (like anxiety or depression) can trigger gut symptoms, while digestive problems can worsen mental health. It becomes a constant feedback loop that makes both conditions harder to manage unless the root problem is addressed. 

Overlapping Symptoms: 

There are a lot of overlapping symptoms of PCOS and IBS. This, of course, suggests similar root issues, which is good news! Similar root issues mean similar treatment plans, too. Here are the overlapping symptoms of PCOS and IBS:

• Bloating
• Abdominal Pain
• Pelvic pain or Pressure
• Constipation
• Diarrhea 
• Gas
• Fatigue 
• Brain Fog
• Mood Swings
• Food Sensitivities or Intolerances
• Weight Gain or Difficulty Losing Weight
• Sugar Cravings
• Irregular Bowel Movements
• Sleep Disturbances
• Skin Issues 

Does PCOS Cause IBS Symptoms? 

Short answer? No, PCOS doesn’t directly cause IBS symptoms. However, if you’re a woman dealing with both, the root issues behind PCOS can worsen IBS symptoms—and vice versa. The two conditions often feed off each other, making symptom management more complex if both aren’t addressed. 

So, IBS in women with PCOS is often harder to manage than in women with IBS alone. One of the biggest reasons this combination is so challenging is because of insulin resistance, which is common in PCOS. Insulin resistance can negatively affect gut health, hormone imbalance, and inflammation—all of which fuels IBS symptoms.

When we eat glucose (AKA sugar), our cells convert that glucose into energy and release insulin to manage everything else. However, when you have insulin resistance, your body doesn’t respond effectively. Instead of converting the sugar into energy, your body stores it as fat and absorbs it into the bloodstream. This process can lead to high levels of testosterone, trigger inflammation, and worsen gut health. And from this, you can experience gut dysbiosis, gut motility issues, worsened gut sensitivity, and more. As I said, it’s all one big feedback loop. 

Additionally, high insulin levels lead to intense sugar cravings. If you give in to those cravings and eat a lot of highly processed carbs, that can be bad for gut health, too. Other reasons for worsened symptoms are the prevalence of stress, changes in the menstrual cycle, inflammation, and imbalances of male and female sex hormones in both conditions. Needless to say, living with both IBS and PCOS can seriously impact your quality of life—especially if the conditions are left unmanaged.

How To Manage PCOS And Irritable Bowel Syndrome

Adopt a gluten- and dairy-free, anti-inflammatory diet.

One of the best ways to manage the root issues of IBS and PCOS is with an intentional diet! You can experience HUGE symptom relief from both conditions just by changing the way you nourish your body. Many women looking for symptom relief often turn to the FODmap diet, but it doesn’t always work for everyone. I recommend a gluten- and dairy-free anti-inflammatory diet to balance hormones, reduce inflammation, and boost insulin sensitivity. You can find all of my favorite PCOS-friendly (and IBS-friendly!) recipes on The Cysterhood app.

Keep a journal to identify trigger foods. 

Though a gluten- and dairy-free diet is a good start, several other foods could be triggering your gut symptoms as well. Keep a food journal to track how your symptoms are impacted by what you eat. Here’s a physical food sensitivity journal, but there are great apps for food sensitivity tracking, too! 

Be mindful of your macros. 

To support your digestion, it’s important to eat balanced meals that include a good ratio of fat, carbs, and protein (macros). This can help with many gut issues of PCOS and IBS, including bloating, blood sugar crashes, constipation, and even food cravings. Balanced meals also support hormone regulation, steady energy, and a more resilient gut-brain connection—key to managing both conditions long-term.

Need help with this? Here’s how to track your macros. 

Include prebiotic and probiotic foods. 

Prebiotic- and probiotic-rich foods can also be beneficial for digestive health. Think of foods like onions, garlic, asparagus, artichokes, apples, oats, kimchi, miso, kombucha, and coconut yogurt. If you’ve downloaded The Cysterhood app, there are tons of recipes on there that include these nutrient-dense ingredients.  

Take strategic vitamins and supplements. 

Supporting your digestion nutritionally is so important when managing IBS and PCOS. However, nutrient gaps are inevitable even with a healthy diet. This is why it’s essential to talk to your doctor about supplements that can improve your gut health, hormone balance, insulin resistance, and inflammation.

Here’s what I recommend:

• Probiotics (Here are the top probiotics for women with PCOS)
• Inositol
• Berberine
• Omega-3
• Multivitamin with Vitamin D3, Zinc, B-Vitamins, and Magnesium

Stay hydrated with water and herbal teas. 

Hydration plays a key role in hormone balance, digestion, and inflammation, so be sure to drink plenty of water. However, herbal teas can offer additional benefits including calming inflammation, supporting liver detox, easing bloating, and promoting proper adrenal health. For a powerful herbal tea blend, drink a cup of Testosterone Relief Tea twice a day for significant symptom improvement! 

Do daily, gentle, slow-weighted workouts. 

The right type of exercise can also give your body a big boost if you’re dealing with IBS and PCOS. I recommend gentle, slow-weighted workouts. These don’t just help you work out the muscles and improve insulin sensitivity—they calm the body for better gut-brain communication. You can find workout routines on The Cysterhood app that are great for IBS and PCOS. 

Prioritize good quality sleep. 

Poor quality sleep can have a domino effect on almost every part of the body, including the metabolic, adrenal, and digestive system. Prioritize getting the best 7-10 hours of good quality sleep possible. If you’re not sure where to start, here’s how to get better sleep with PCOS and IBS. 

Incorporate stress management techniques. 

We’ll say it one more time: stress is BAD for gut-brain communication! So, work on incorporating stress management techniques into your daily routine. Things like mediation, walking, deep breathing, acupuncture, creative expression, aromatherapy, and mindful eating are all great places to start. 

PCOS and IBS are connected and can be managed naturally—together!

Getting to know how PCOS and IBS are connected is the first step to symptom relief. When you tackle things like inflammation, hormonal imbalances, and insulin resistance with natural lifestyle tweaks, you can ease and even reverse your conditions. Managing both doesn’t have to be overwhelming; it’s totally doable. And, when you join The Cysterhood, you’ve got everything you need to make it happen!