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Author: Tallene

Can You Develop PCOS After Pregnancy? What to Expect Postpartum

Posted on by Tallene

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

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

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

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:

Mongolian Beef Recipe for a PCOS-Friendly Diet

Posted on by Tallene

One of the hardest parts of changing your eating habits is saying goodbye to some of your favorite comfort foods. But as a PCOS dietitian, let me assure you—your diet shouldn’t feel restrictive. Any approach that only focuses on what you “can’t” eat isn’t sustainable. It doesn’t lead to long-term lifestyle change or true healing.

Instead of cutting out your favorite foods like cookies, pizza, chicken nuggets, or Chinese takeout, it’s all about finding smart ingredient swaps. You can still enjoy the flavors you love—just in a way that won’t throw off your hormones, worsen insulin resistance, or increase inflammation. And the best part? With the right resources, it’s way easier than it sounds.

I always recommend women with PCOS to try a gluten- and dairy-free anti-inflammatory diet. It’s a great way to relieve symptoms, reduce the risk of long-term complications, and promote healing from within. To make that journey easier, from cooking hormone-friendly meals to picking the right supplements, I created The Cysterhood app. It’s packed with recipes, workouts, resources, and community, all designed specifically for the PCOS body.

And to show you just how simple it can be to recreate your favorite meals in a PCOS-friendly way, I’m going to walk you through a new version of a classic: Mongolian beef. This popular Asian dish is getting a hormone-supportive upgrade.

Let’s do some quick cooking:

mongolian beef recipe for a pcos - friendly diet

Mongolian Beef Recipe for a PCOS-Friendly Diet

I LOVE this Mongolian beef recipe! It’s a meal I know won’t trigger any of my symptoms. And, not only that, but it will actually help me feel better. It’s high in protein, anti-inflammatory, fiber-rich, and packed with beneficial nutrients like vitamin C, antioxidants, iron, and more.

But instead of just giving you the recipe, I want to explain the strategy behind this PCOS-friendly version of Mongolian beef. This way, hopefully you can find ways to make healthier alternatives to your favorite meals, rather than cutting them out altogether. Plus, we’ll talk a little about Mongolian beef if you’re trying it for the first time.

What Is Mongolian Beef?

Despite the name, Mongolian beef was created in Taiwan and popularized in Asian-American restaurants in the United States. The classic version has thinly sliced beef, scallions, and a sweet and savory sauce served over rice. 

What Does Mongolian Beef Taste Like?

Mongolian beef has a bold, rich flavor that’s primarily savory, with a hint of sweetness and mild heat that makes it a foodie favorite. It’s also aromatic, thanks to fresh ginger, garlic, and other flavorful Asian herbs and spices.

how to make mongolian beef pcos-friendly

How to Make Mongolian Beef PCOS-Friendly 

Choose lean beef like sliced flank steak or sirloin. 

When choosing beef for your dish, avoid fatty cuts since they raise saturated fat levels and can increase inflammation. Leaner cuts, like flank steak or sirloin, are still great sources of protein—they just skip the excess cholesterol. Even better, they’re also packed with iron, zinc, B vitamins, and other important nutrients. If you’re on a budget, lean ground beef is a great alternative, too.

Swap soy sauce for coconut aminos. 

Dark soy sauce contains gluten and high sodium, which can trigger inflammation and hormonal imbalances for some Cysters. Luckily, there’s an easy swap: coconut aminos. They’re gluten-free, lower in sodium, and packed with beneficial amino acids that support digestion and overall health. Plus, the flavor is pretty much the same!

In addition to gluten, here are other foods to avoid with PCOS.

Use non-starchy vegetables. 

Starchy vegetables like peas, corn, carrots, and squash naturally have more carbs and sugars. While they do offer plenty of vitamins and minerals, choosing non-starchy veggies lets you enjoy those benefits without the potential impact on your blood sugar. 

Veggies like broccoli, cauliflower, bell peppers, green beans, green onions, and mushrooms are all excellent options. Not only are they gentler on blood sugar and PCOS-friendly, but they pair just as nicely with Mongolian beef.

For a thickener, use arrowroot flour. 

Cornstarch is a popular sauce ingredient used for thickening. However, it’s highly processed, calorie-dense, and offers little to no nutritional value. It can also be harder to digest and may contribute to inflammation, which isn’t ideal for hormone health. 

Arrowroot flour is a less processed, plant-based starch that’s lower in calories, easier on the digestive system, and naturally gluten-free. It gives you the same thickening power without the nutritional drawbacks.

Skip the rice or go with a low-sugar option. 

Both brown and white rice, while commonly served with Mongolian beef, are high in carbs. Now, carbs aren’t necessarily bad—our body needs them like any other nutrient! However, you want to be mindful of where you eat them throughout the day. So, if you love rice, have rice with your Mongolian beef! But maybe skip a high-carb food later in the day to stay within your Carb Tolerance Range!

If you’d rather save your carbs for dessert, rice alternatives are a great choice. You get the same texture and flavor balance you’re looking for, and you also get some added nutritional benefits. Cauliflower rice, broccoli rice, and quinoa are all great options.

Prioritize flavorful anti-inflammatory ingredients. 

I’ve already talked about how there are several inflammatory ingredients we often find in Mongolian beef. Soy sauce, brown sugar, corn starch, vegetable oil, and MSG are usually the main culprits. This means that, for a PCOS-friendly version of the dish, you should try to avoid them when you can. 

Instead, prioritize adding alternative and complementary anti-inflammatory ingredients like: 

  • Coconut aminos
  • Fish sauce
  • Broccoli
  • Garlic
  • Ginger
  • Dried red chilis
  • Avocado oil
  • Toasted sesame oil
  • Red pepper flakes
  • Mushrooms
  • Sesame seeds
  • Lime juice

All are rich in antioxidants and other nutrients that support your body and add flavor!

Be mindful of your carb tolerance. 

When you’re trying to make everything PCOS-friendly, it’s easy to think that going zero carb is the answer. But low carb isn’t always best for a PCOS body, and in fact, carbs aren’t the enemy! We actually need them. That said, everyone’s body responds differently to this macronutrient. Going too low can deprive your body of what it needs, trigger stress responses, and even worsen insulin resistance, inflammation, and hormone imbalance.

If you want to learn more, here’s why I don’t recommend a strict low-carb diet for PCOS. Instead, the key is understanding your personal carb tolerance and being mindful of portion sizes and food choices. If you handle higher carbs well without blood sugar spikes or symptom flare-ups, there’s no need to stress over the extra starch. But if higher carbs cause issues, it’s smart to reduce starches and keep your meals balanced to support your hormones and overall health.

Aim for a balanced plate overall. 

When creating a PCOS-friendly meal like Mongolian beef, it’s important to aim for a balanced plate. What does this mean, exactly? You want to include all three macronutrients: protein, healthy fats, and carbohydrates. And, fortunately, this dish is the perfect example of that! First off, the lean beef provides protein to support hormone production and keep you full. Additionally, healthy fats from avocado and sesame oils reduce inflammation and nourish your hormones.

The carbohydrates come primarily from fiber-rich, non-starchy vegetables—like broccoli and scallions. At the same time, these veggies offer essential vitamins and minerals and help steady blood sugar levels. However, you could add rice or quinoa if you wanted, depending on your carb tolerance. By combining these macros thoughtfully, you create a satisfying meal that supports hormone balance, manages cravings, and promotes long-term healing. And, of course, we can’t forget about how great it tastes! 

mongolian beef and broccoli recipe

Mongolian Beef and Broccoli Recipe

Ingredients

  • 1 lb skirt steak, beef flap, or sirloin, thinly sliced against the grain
  • 2 tbsp coconut aminos (divided: marinade + stir-fry)
  • 1 tbsp fish sauce (divided: marinade + stir-fry)
  • 1 tsp toasted sesame oil
  • ½ tsp baking soda
  • 1 ½ tsp arrowroot starch
  • 1 head broccoli, cut into bite-sized florets
  • 3 scallions, cut into 3-inch lengths, white and green parts separated
  • 3 large garlic cloves, finely minced
  • 4-inch piece fresh ginger, thinly sliced
  • 2 dried red chili peppers, deseeded and thinly sliced
  • 4 tbsp avocado oil (divided: 2 tbsp for searing beef, 1 tbsp for stir-fry, 1 tbsp extra)
  • ½ lime, juiced

Instructions

Step 1: Marinate the beef. 

Slice the beef against the grain into thin strips. In a bowl, combine coconut aminos, fish sauce, sesame oil, baking soda, and arrowroot starch. Mix well with the beef and set aside in the fridge to marinate until the sauce has thickened and the flavors have blended.

Step 2: Par-cook the broccoli. 

Place the broccoli florets in a microwave-safe container and add 1–2 tablespoons of water. Loosely cover with a matching lid or a damp paper towel. Microwave for 2 minutes, until the broccoli is tender but still slightly crisp. Set aside.

Step 3: Prepare the aromatics. 

Mince the garlic, and slice the ginger and scallions into thin slices. Separate the white and green parts of the scallions. Scrape out the seeds from the dried chili peppers and slice them into thin strips.

Step 4: Sear the beef. 

Heat 2 tablespoons of avocado oil in a skillet or cast-iron pan over medium-high heat. Working in batches, add the beef in a single layer. Be careful not to overcrowd the pan, as this will cause the beef to steam instead of sear. 

Cook without stirring for 1–2 minutes, until the underside is browned and crisp. Flip the slices (I use tongs) and sear the other side for about 30 seconds. Set the beef and the pan juice aside in a bowl.

Step 5: Stir-fry the aromatics. 

In the same pan, add 1 more tbsp cooking oil. Then saute the garlic, ginger, chili, and scallions over medium-high heat for about 30 seconds. 

Step 6: Add sauce, toss, and serve. 

Add the coconut aminos, fish sauce, and a squeeze of lime juice to the pan. Return the beef and broccoli to the skillet, along with the green parts of the scallions. Toss everything together for about 30 seconds, until well-coated and heated through. Serve immediately.

Enjoy this authentic Asian meal without compromising your goals.

Enjoying your favorite meals doesn’t have to mean sacrificing your health, especially with PCOS. By making thoughtful swaps and balancing your plate with the right ingredients, you can still savor dishes like Mongolian beef without triggering symptoms or inflammation. 

Remember, it’s all about finding what works for your body and making sustainable choices that support your hormones and overall well-being. So go ahead, cook this PCOS-friendly Mongolian beef, and enjoy every flavorful bite knowing you’re nourishing yourself from the inside out!

On The Cysterhood app, find even more PCOS-friendly, Asian-inspired meals. You’ll find favorites like Green Bean & Orange Chicken Stir Fry, California Sushi Bowl, Korean Beef Lemon Wraps, and so many more! 

PCOS and IBS: Understanding the Gut-Hormone Connection

Posted on by Tallene

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

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

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

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:

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! 

How to Successfully Lose Weight with PCOS

Posted on by Tallene
How to Successfully Lose Weight with PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder common in women of reproductive age. The hormonal imbalances create excess testosterone, cortisol, and insulin, leading to symptoms including hair loss, facial hair, irregular periods, acne, and difficulty losing weight.

Weight gain and weight loss issues go hand in hand for women with PCOS. There are two big reasons for this: insulin resistance and inflammation. Low-grade chronic inflammation drives insulin resistance further, and both lead to weight gain, specifically in the midsection.

Insulin resistance occurs when the body’s cells—especially in the muscles, fat, and liver—don’t respond properly to insulin, the hormone responsible for regulating blood sugar levels. As a result, the body produces even more insulin to compensate, leading to elevated insulin levels.

For many women with PCOS, this excess insulin can trigger increased hunger and cravings (even after a full meal!) and encourage fat storage, particularly around the belly. If that wasn’t enough, these elevated insulin levels and high blood pressure can also put you at risk of developing type 2 diabetes and cardiovascular disease. These factors can make weight loss feel frustratingly difficult—but the good news is that insulin resistance can be managed with the right strategies!

Not all PCOS Cysters are overweight or obese, but sustainable weight loss can help those who are. However, “eat less and exercise” isn’t helpful advice for women struggling to lose weight with PCOS. Over-exercising and restrictive eating can destabilize blood sugar levels, which is a big no-no when trying to manage insulin resistance and lose weight.

Despite the difficulties accompanying Polycystic Ovarian Syndrome (PCOS), it’s possible to manage PCOS symptoms and lose weight naturally. 

Here’s how!

How to Successfully Lose Weight with PCOS

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

1. Go gluten- & dairy-free. 

Gluten and dairy are known inflammatory foods, and since PCOS is an inflammatory condition, going gluten and dairy-free can give you an edge in fighting that.

Science shows that both gluten and dairy can be addicting, which can contribute to having worsened cravings for them. Gluten has been shown to reduce leptin sensitivity by 50%! Leptin is the hormone that tells us that we’re “full” and when we have reduced leptin sensitivity, we feel hungry all the time!

2. Get your carbs right .

PCOS women are often told to cut out carbs completely because they spike our blood sugar, but that’s not a very sustainable approach.

You can have carbs, but how and what you eat makes a big difference in digestion. For example, if you’re having fish and salad, you could add a side of rice. The healthy fats from the fish and the fiber from the salad will help you slowly absorb the sugar from the rice into your bloodstream and prevent a huge spike in blood sugar.

How to Successfully Lose Weight with PCOS

To learn more about how many carbs are right for your body, I can help you discover your carb tolerance range in The Cysterhood.

3. Get plenty of fiber .

If you thought the only purpose of fiber was to keep your bowel movements regular, think again! As well as relieving constipation and filtering out excess hormones, fiber plays a key role in lowering cholesterol and keeping your blood sugar stable, making it easier to lose weight. 

Fiber-rich foods not only provide volume but also take longer to digest, making you feel fuller and energized for longer and with fewer calories!

eat high fiber foods

High-fiber foods include: 

  • Almonds
  • Oats
  • Quinoa
  • Chickpeas
  • Lentils
  • Broccoli
  • Carrots
  • Bananas
  • Avocado

4. Eat enough protein and healthy fats . 

Protein helps to stabilize blood sugar levels and keep insulin down by blunting the absorption of carbohydrates/sugars. Specifically having a high-protein breakfast can set you up for having blood sugar stability for the rest of the day. I like to aim for 30g in the morning!

Adding protein to most of your meals is a nutritious and filling way to aid sustainable weight loss. 

High-protein foods include: 

  • Fish, such as salmon or mackerel
  • Poultry, such as chicken or turkey 
  • Beans 
  • Lentils 
  • Nuts and seeds

Healthy fats like avocado, nuts, flaxseeds and olive oil are also great additions to a PCOS-friendly diet as they can help to reduce inflammation. 

5. Eat 3-4 times per day.

Limit sugary and processed foods 

How often do you reach for the snacks out of boredom at random times of the day? 

Every time we eat, our insulin levels rise—that’s completely normal! But when we snack or graze throughout the day, insulin stays elevated. When insulin remains high for too long, it can interfere with fat burning, making it harder to lose weight.

As a registered dietitian with PCOS, I suggest having 3 balanced meals (breakfast, lunch and dinner) along with one snack in between lunch and dinner. You’re less likely to have cravings throughout the day when your meals are balanced and you’re prepared for your afternoon snack.

6. Limit sugary and processed foods .

Processed foods often contain added sugars, unhealthy fats, excess salt, and artificial additives like flavor enhancers or thickeners. And while there’s nothing wrong with enjoying a treat now and then, consistently eating a diet high in processed and sugary foods can contribute to weight gain, hormonal dysregulation, and other health issues.

Prepare for your afternoon snack by swapping the processed, sugary snacks with food pairs that can help with blood sugar, for example, a carb paired with protein or a healthy fat. I’ve got plenty of low-sugar snack recipes that you can check out in The Cysterhood.

7. Exercise regularly .

Regular physical activity is shown to improve the metabolic and reproductive symptoms associated with PCOS. It’s proven to help improve glucose metabolism and regulate your insulin levels, which is great for PCOS weight loss. 

Along with a nutritious diet, a combination of doing slow, weighted workouts can help improve insulin sensitivity. Lifting weights helps you build muscle, which helps keep your metabolism moving even after your workout.

What’s more, slow, weighted workouts can reduce the stress hormone cortisol. Having high levels of cortisol for a prolonged period can increase insulin. This is why we strongly advise PCOS cysters to try doing slow, weighted workouts. Shoot for 30 minutes a day for big improvements in your weight and symptoms!

Exercise regularly for PCOS weight loss

8. Fill nutrient gaps with PCOS-friendly supplements.

No matter how balanced and intentional your diet is, nutrient gaps are inevitable. There are just a lot of daily vitamins and minerals that support our body’s essential functions! A gluten- and dairy-free diet combined with strategic supplements can not only help with weight loss, but they can also relieve other symptoms of PCOS, including acne, menstrual irregularity, mood issues, fatigue, and more.

I recommend taking NSF-certified supplements specifically formulated for PCOS to give yourself the best chance of success! You can find just that at Ovafit. Here are the supplements I recommend:

9. Get quality sleep.

Last but certainly not least, the importance of rest cannot be overstated! Sleep deprivation, even after one night, exacerbates insulin resistance. Numerous studies have examined the link between sleep and weight. Lack of energy and sleepiness typically leads to a higher sugar and caffeine intake, leading to weight gain and less exercise. 

You should aim for 8-9 hours of sleep a night to reduce stress, maintain a healthy weight, boost your immune system and lower your risk of serious health problems, like diabetes and heart disease. 

Losing weight when you have PCOS can be challenging, as many women struggle with sleep disturbances. However, some of the habits you establish during the day, like keeping cortisol low with slow, weighted workouts or maintaining a PCOS friendly diet so you’re not on a blood sugar rollercoaster, can help you get better quality sleep throughout the night.

10. Build a support squad.

Losing weight can be tough, and navigating the symptoms of PCOS can make it even tougher. That’s why it’s so important to surround yourself with a supportive community that understands what you’re going through. Consider joining a PCOS support group or finding a friend who is also looking to improve their health. Having someone to talk to and rely on can make all the difference. In The Cysterhood app, everyone is invited to join my private Cysterhood group where Cysters get to share their wins, their setbacks, and their PCOS journey while cheering and supporting each other. It’s also a great place to learn from each other’s experiences and get your questions answered by me!

11. Talk to a healthcare professional.

PCOS is often accompanied by insulin resistance and weight gain, making it all the more challenging to shed the pounds. Speaking to a healthcare professional who specializes in PCOS can provide you with personalized advice on diet, exercise, and medication that could be beneficial for people with PCOS. They can also assess your cortisol levels to ensure that your weight loss plan takes your unique needs into account. Additionally, discussing sleep apnea and other health conditions can assist long-term goals. Start your journey with guidance and support from healthcare professionals who know how to manage PCOS.

With the right approach, you can create a diet and lifestyle that makes you feel fantastic from the inside out. 

When you’re trying to lose weight with PCOS, it’s about so much more than just what we see in the mirror. Even just a little weight loss can improve SO many difficult, chronic symptoms. This is why I am so passionate about helping Cysters like you take control and reverse PCOS through natural lifestyle changes! For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister and our handy blog posts on PCOS Weight Lost.org. 

Cramps And PCOS: Understanding the Link and Finding Relief

Posted on by Tallene

Living with Polycystic Ovary Syndrome (PCOS) often means managing a long list of chronic symptoms, everything from stubborn weight gain, infertility, excessive hair growth on the face and body, acne, mood swings, fatigue, and and hormonal imbalances that can throw your whole system off. But one symptom that doesn’t get talked about enough? Pain. For many Cysters, PCOS pain (especially cramping) can be sharp, persistent, and sometimes completely debilitating.

If that’s you, know this: you’re not imagining it, and you don’t have to just “deal with it.” While most people experience some mild cramping around their cycle, PCOS-related pain can be much more intense and far less predictable. But there’s good news…there are ways to address the root cause and find real, lasting relief.

In this post, we’re breaking down exactly why PCOS can cause cramping, what makes this pain different, and the natural strategies that can help you feel better.

Cramps And PCOS

Cramps And PCOS: Understanding the Link and Finding Relief

Most women feel some period pain or mild cramping from time to time. Maybe you didn’t hydrate enough, you’re recovering from an illness, or maybe you ate something that just didn’t agree with you. It happens. But for women with PCOS, pain can be a lot more than occasional; it can be daily, and periods can bring cramps so intense they completely wipe you out.

If that sounds like you, take a deep breath. You don’t have to live with chronic pain! And, you also don’t need to always rely on prescription painkillers or invasive procedures to feel better. There are natural, holistic ways to get to the root cause of PCOS-related pain and actually work toward long-term relief, not just a temporary fix.

But, before we talk about how to ease the pain, let’s first understand why PCOS can cause cramping in the first place.

can pcos cause cramping?

Can PCOS Cause Cramping?

Yes! Many Cysters experience cramping throughout their cycle and particularly during their periods because of PCOS hormonal imbalance. (Here’s more on what periods are like with PCOS.)

How Does PCOS Cause Cramps?

Hormone balance is essential for a healthy menstrual cycle. Each phase of the menstrual cycle relies on precise shifts in sex hormones to keep things moving along. When even one hormone is out of balance, it can throw off the entire cycle. In PCOS, excess androgen levels (male sex hormones) often interfere with this hormonal rhythm, which interferes with the menstrual cycle and causes cramping in a few ways. Here’s how:

Irregular Ovulation and Ovarian Cysts

Ovulation is when a mature follicle in the ovary releases an egg into the fallopian tube, where it can either be fertilized or eventually shed during your period. But with PCOS, your body might delay or skip ovulation altogether. When that happens, the follicles that were supposed to release an egg can just keep growing, sometimes turning into ovarian cysts. 

That buildup can stretch and put pressure on the ovaries, which is why you might feel cramping or a dull ache, even when you’re not on your period. In some cases, the cysts can even rupture, leading to severe pain in the lower abdomen. 

Endometrial Build-Up

Remember how each phase of the menstrual cycle depends on precise hormonal shifts? Ovulation plays a key role by triggering the production of progesterone, which helps stabilize the uterine lining. Estrogen naturally builds up that lining to prepare for a potential pregnancy (which is totally normal), but without enough progesterone to balance it out, estrogen keeps thickening the lining beyond what’s needed. Not only can this have a negative effect on fertility, but all that endometrial build-up has to be shed during menstruation, which can lead to a heavier, longer period and more severe menstrual cramps. 

Inflammation 

High androgen levels can trigger insulin resistance, which is when your body struggles to process glucose and carry out metabolic functioning correctly. When this happens, our body’s immune system overreacts, prompting chronic, low-grade inflammation. It’s like a domino effect! 

This inflammation can make the pelvic area more sensitive and reactive, increasing the pain and discomfort especially around the ovaries and uterus. It can also trigger the release of certain chemicals, like prostaglandins, which cause the uterus to contract more strongly. These stronger-than-usual contractions can lead to more noticeable or painful cramping, even outside of your period. Over time, this inflammation can also worsen hormonal imbalances, creating a cycle of ongoing pain and discomfort. 

Other Causes of Cramping

There are other issues that could cause severe cramping that may not have to do with PCOS. So, if you’re really struggling and no remedies are working, seek medical attention and talk to your doctor about endometriosis, pelvic inflammatory disease, uterine fibroids, irritable bowel syndrome, pelvic floor injuries, and other potentially painful disorders that could explain your cramps. 

You can read more about PCOS ovulation pain and how to ease discomfort in this post.

What Do PCOS Cramps Feel Like?

What cramping and menstrual pain feels like really varies from person-to-person based on the severity of their underlying issues. However, this is what each type of pain could be signalling;

  • Dull, Persistent Pain in the Pelvic Area: This kind of ache often comes from inflammation or the pressure of growing ovarian cysts. 
  • Strong, Intense Waves of Pain in the Pelvic Area: Many women with PCOS describe menstrual cramps like this, especially when the uterine lining has gotten thicker than usual because of low progesterone.
  • Sharp, Stabbing Pains to One Side of the Pelvis: When ovarian cysts get bigger or are about to rupture, you might feel sudden, sharp pains on one side of your pelvis.

If these don’t describe your pain well, there could be another issue. Read our other posts on PCOS abdominal pain and PCOS pelvic pain.

how to relieve pcos cramps

How To Relieve PCOS Cramps for Good

Try an anti-inflammatory, gluten- and dairy-free diet. 

And give it time! Inflammation and excess androgens are two major root causes behind PCOS pain, and the good news is, both can be supported naturally through the right nutrition. While dietary changes aren’t an overnight fix, they can create long-term relief as your hormones gradually begin to rebalance.

That’s why I often recommend trying a gluten- and dairy-free anti-inflammatory diet for at least 30 days. This gives your body time to calm inflammation, improve insulin sensitivity, and regulate hormone levels in a more sustainable way. After those 30 days, you can try reintroducing certain foods slowly and see how your body responds, because everyone’s symptoms and sensitivities are different.

And don’t worry—this isn’t about restriction. It’s about finding delicious, nourishing foods that actually help you feel better. Inside The Cysterhood app, you’ll find meal plans, recipes, and grocery lists made just for Cysters. So if you’re ready to reduce cramping and other symptoms at the root, we’ve got your back!

bowl of grilled chicken, blueberries, broccoli, and sliced almonds next to a phone showing the recipe

Take inositol, berberine, and other strategic supplements.

Your body needs the right nutrients to function properly, and when you’re dealing with PCOS, some of those needs are even higher. Chronic inflammation, hormonal imbalances, and blood sugar dysregulation can all contribute to painful cramps. That’s where the right supplements can make a big difference. These are my go-to recommendations for supporting your PCOS symptoms from the inside out:

  • Inositol Complete 40:1: This combination of myo- and d-chiro-inositol in the body’s natural 40:1 ratio helps improve insulin sensitivity and hormone balance. Better blood sugar balance = less inflammation and more regular ovulation.
  • Berberine: A natural compound that supports blood sugar regulation, improves insulin sensitivity, and lowers inflammation—three key players in PCOS pain.
  • Omega-3: This anti-inflammatory powerhouse can help reduce prostaglandin levels—chemicals that cause uterine contractions. High levels can lead to more intense cramps, so balancing them can ease period pain.
  • Curcumin: The active ingredient in turmeric, curcumin is known to calm chronic inflammation, which can help reduce discomfort during your cycle.
  • Multivitamin: When you’re not getting enough of the essential nutrients your body needs, it can worsen hormone imbalance and make PCOS symptoms more difficult to manage. A high-quality multivitamin fills in those gaps and supports your body on a cellular level.

You can find all of these in our OvaFit line! These supplements are NSF-certified, PCOS-friendly, and formulated with research-backed ingredients to help Cysters feel their best.

Tallene holding a glass of water with ovasitol sitting at a table with the ovasitol cannister and ovasitol packets

Drink hormone-balancing teas. 

Herbs are another helpful way to naturally support your body and balance hormones! There are quite a few teas that have been shown to reduce androgen and testosterone levels: spearmint, lemon balm, orange peel, chamomile, rosehip, peppermint, cinnamon, nettle, lavender, and calendula tea all have powerful hormone balancing effects! 

That’s why they’re all included in my Testosterone Relief Tea blend. With just two cups a day over time, you can experience relief from lots of PCOS symptoms related to high androgens, including cramping!

Drink hormone-balancing teas

Do regular, slow-weighted workouts even when on your period.

Movement is medicine, especially for PCOS. Regular, slow-weighted workouts can help lower inflammation, build lean muscle, improve insulin sensitivity, and support hormone balance without the cortisol spike that can come from intense cardio or HIIT. But here’s the key: how you move matters.

With PCOS, your workouts should be gentle, intentional, and cortisol-conscious. That means slow, controlled strength exercises with 60-second rest breaks between sets. These pauses give your body time to reset and keep your stress hormones in check, which is especially important if you’re dealing with cramps, fatigue, or irritability during your cycle.

While you might not feel like moving when cramps hit, light movement can actually help. Exercise releases endorphins (your body’s natural pain relievers!) and supports circulation, which can ease discomfort. But always listen to your body. Some days you may need movement, and other days, you may need extra rest, and that’s okay too.

You can find a whole library of PCOS-friendly, slow-weighted workouts inside The Cysterhood app, including full-length routines that support your cycle, hormones, and energy levels.

Tallene doing a squat exercise on her yoga mat and Sirak pointing to her knee to show proper form

Drink plenty of water.

Staying hydrated might seem simple, but it’s one of the most powerful (and underrated!) ways to help relieve cramps and PCOS-related pain. When your body is properly hydrated, your muscles (including the uterus) are less likely to spasm and cramp. This is because water keeps muscles soft and pliable, and hydration is essential to proper nerve communication in the body! 

Water also helps flush out excess hormones, reduce bloating, and support better circulation, which can ease inflammation and pelvic discomfort. Dehydration, on the other hand, can make cramps feel sharper and more intense. So, sipping water throughout the day (especially during your period) is a small habit that can make a big difference in how you feel.

Get plenty of quality rest. 

Prioritize rest, even when sleep feels hard. If you’ve ever tossed and turned all night with PCOS, you’re not alone. Sleep struggles are common for Cysters, thanks to hormone imbalances that can disrupt melatonin, increase cortisol, or cause blood sugar crashes in the middle of the night.

But here’s the thing: sleep is when your body does its deepest healing. It’s when hormones rebalance, inflammation calms, and your metabolism resets. So even though getting good sleep with PCOS can feel frustrating, it’s still one of the most powerful tools you have for reducing symptoms like cramps, fatigue, and mood swings.

Instead of aiming for perfection, start by building a calming nighttime routine: reduce screen time before bed, enjoy a cup of Testosterone Relief Tea, try box breathing to lower cortisol, and create a consistent sleep schedule that helps your body wind down naturally.

And if sleep doesn’t come easily every night? Be kind to yourself. Prioritizing rest in any form (whether it’s sleep or simply slowing down) is a meaningful part of your PCOS healing journey. Here’s more on how to get better sleep with PCOS.

Reduce stress and practice stress management. 

Managing stress isn’t just good for your mind, it’s essential for easing PCOS cramps and pain, too. When your body is under chronic stress, it produces more cortisol, a hormone that can throw off your entire hormonal balance, increase inflammation, and make cramping worse. 

High stress levels can also disrupt ovulation and worsen pain sensitivity, making you feel more achy and tense. Practicing stress-reducing habits like deep breathing, gentle movement, meditation, journaling, getting out in nature, or even a quiet cup of Testosterone Relief Tea can help calm your nervous system, lower cortisol, and support a more balanced, less painful cycle. Small moments of calm really do make a difference!

Use pain management techniques in the meantime. 

All of these steps are designed to holistically target the root causes of your PCOS cramping and, over time, they can make a big difference in how you feel. That said, healing is a process, and results won’t happen overnight. So while you’re working on the long-term, here are some pain-relief tools to help you manage cramping in the moment and get through those tougher days with more comfort.

  • Use a TENS machine.
  • Try heat therapy like heating pads or warm baths. 
  • Rest in the fetal position to relieve tension on your pelvis. 
  • Practice gentle stretching and yoga.
  • Get a lower back or abdominal massage.
  • Do deep breathing and guided meditation.
  • Consider acupuncture. (This can have long-term gains, too!) 
PCOS can cause cramping, but you can naturally relieve your pain!

Living with PCOS cramps can be tough, but relief is definitely within reach. By addressing the underlying causes and caring for your body, you can gradually ease the pain and improve other PCOS-symptoms, too! It’s a journey that takes time, but with patience and the right approach, you’ll find yourself feeling stronger, more balanced, and more in control of your cycle, and that makes all the difference.

For more ways to reverse your condition and live symptom-free with PCOS, head to the PCOS Weight Loss blog and listen to A Cyster and Her Mister podcast! I’ve got so much more to tell you about how you can naturally address the root issues of PCOS for long-term relief!

PCOS And ADHD: The Overlooked Connection 

Posted on by Tallene

People every day are getting more familiar with polycystic ovary syndrome (PCOS). Since it’s one of the most common conditions affecting women of childbearing age, pretty much everyone knows at least one woman who struggles with the effects of PCOS. However, the only symptoms of PCOS most people know about are infertility and weight gain. There is a lot more to PCOS than this! 

It’s true that these are definitely challenging symptoms of PCOS, but beyond infertility and high body mass index, PCOS can also cause mood swings, mental health disorders, sleep issues, hair loss, acne, fatigue, and more. Recently, health research has revealed a link between PCOS and ADHD. 

PCOS And ADHD: The Overlooked Connection

If you’re a Cyster with ADHD or if you think you might have ADHD, this post will help you understand the correlation between PCOS and ADHD and hopefully help you find some relief. Here’s what Cysters need to know about PCOS and ADHD:

What is ADHD?

Attention deficit hyperactivity disorder (ADHD) is a common neurodevelopmental disorder. Like PCOS, medical professionals are not sure what causes ADHD. 

Often, when we hear about ADHD, we think of wild children with lots of big emotions and problems paying attention. However, ADHD doesn’t exhibit itself the same in every person and ADHD usually continues into adulthood, especially if left untreated.  

That being said, women rarely receive treatment before adulthood, because women are often not diagnosed until their 30s or 40s, whereas men are usually diagnosed before age 12. This is because women normally fall into the “inattentive” ADHD category that doesn’t have the fidgetiness and hyperactiveness that are identified at young ages. 

As mentioned, ADHD can continue into adulthood, and adults with ADHD show symptoms differently than children. Here are some signs you may have ADHD as an adult:

Symptoms of ADHD in Adults

Symptoms of ADHD in Adults 

  • Careless mistakes and lack of attention to detail
  • Always starting new tasks before finishing others
  • Disorganization
  • Problems relaxing and being calm
  • Talks over people and struggles to sit quietly 
  • Mood swings and irritability 
  • Issues handling stress
  • Extreme impatience
  • Takes big risks regardless of safety or consequence
  • Trouble focusing and paying attention
  • Easily distracted
  • Consistently losing items
  • Forgetfulness
Can PCOS Cause ADHD Symptoms?

Can PCOS Cause ADHD Symptoms?

Research findings suggest that women with PCOS often experience worsened symptoms of ADHD and are, in general, more likely to be diagnosed with ADHD than other women. Our hormones play a key role in our behavior management, so imbalances in the endocrine system can affect the same parts of the brain that ADHD does. 

This can aggravate all of your ADHD symptoms, but it can specifically increase fatigue, irritability, and sleeping difficulties. These worsening side effects can also put Cysters at a higher risk of depression and anxiety disorders. 

Can a Mother’s PCOS Increase the Risk of ADHD in Children?

Research seems to show that mothers with PCOS are much more likely to have children with ADHD than a mother without the disorder. This is especially evident in girls! Doctors think this may be because of high levels of androgens in the body of a mother with PCOS. This exposure could be the reason for the link between maternal PCOS and ADHD. The study showed that children born to mothers with PCOS are 2.3 times more likely to have ADHD than a child born in other circumstances. 

(Side note: Studies also show that PCOS, can not only be a risk factor for a child developing ADHD, but it increases the child’s chances of being diagnosed with Autism Spectrum Disorders [ASDS].)

Factors That Contribute to the Link Between PCOS And ADHD

Factors That Contribute To The Link Between ADHD And PCOS

Hormone Imbalances

It seems like the main factor that could link ADHD and PCOS is hormone imbalance. Both estrogen and progesterone (the female sex hormones) influence dopamine and serotonin. These two chemicals are often the culprits of ADHD symptoms. 

Low dopamine and serotonin as a result of fluctuating estrogen and progesterone can negatively impact cognitive functioning—including energy, memory, learning, and emotional regulation. Luckily, restoring natural hormone balance can help relieve ADHD and PCOS symptoms. 

Insulin Resistance

Insulin resistance could be another contributor to worsening ADHD symptoms in Cysters. When you’re insulin resistant, your body can’t properly process glucose. Instead of the glucose getting absorbed into the cells and converting to energy, it’s absorbed into the body and turns to fat and enters your bloodstream. Of course, that’s how we get high blood sugar! 

Rises and drops in blood sugar also affect the brain, including serotonin and dopamine production. Often, these fluctuations will cause fatigue and trouble focusing, which are two common challenges for people with ADHD. For insulin resistance treatments, check out this episode of A Cyster and Her Mister podcast.

Compromised Gut Health

Our gut health actually is a big contributor to proper serotonin production in our brands. Without the right balance of bacteria, your body may not make enough serotonin to maintain a healthy brain. We see a similar relationship between PCOS symptoms and gut health, so this could be a link between the two disorders!  

Inflammation

Inflammatory foods like gluten, dairy, added sugars, and food dyes can cause an autoimmune response in your body. This is when your immune system attacks healthy cells, misinterpreting the inflammatory foods as toxins. 

A little bit of inflammation when you’re fighting an illness isn’t a big deal, but chronic inflammation can lower your immune system, trigger weight gain, worsen gut health, cause chronic pain, and aggravate ADHD and PCOS symptoms. If you think you may be struggling with inflammation, hear about the signs of inflammation on my podcast. And, learn more about going dairy-and gluten-free on the blog. 

Low-Quality Sleep 

We all get cranky if we don’t get enough sleep. This is especially true for people with ADHD and PCOS. Since our brain health is already volatile due to hormone imbalance, poor sleep can just add to it. Plus, low-quality sleep has also been shown to worsen insulin resistance. All this means getting better sleep is super important to maintain your health and relieve symptoms of ADHD and PCOS. 

Poor Diet

Nutrient deficiencies can cause unpleasant symptoms in anyone, but women with ADHD and PCOS may have specific problems maintaining the right levels of vitamins and nutrients. (Like omega-3 fatty acids and magnesium.) On top of that, cravings and impulse problems from PCOS and ADHD may mean you’re putting a lot of foods in your body that are hurting you rather than helping you.

You can naturally reverse symptoms of PCOS with the right diet and supplements. As a nutritionist who specializes in PCOS, I recommend an anti-inflammatory, gluten- and dairy-free diet. Since PCOS can worsen symptoms of ADHD, as you heal your PCOS, you’ll likely see improvements in your ADHD as well. For meal plans and support, download The Cysterhood App. 

Stress

The final possible link between PCOS and ADHD is chronic stress. Cortisol is our stress hormone and it can be overproduced in response to inflammation, crappy sleep, poor gut health, improper diet, and other hormone imbalances. (Yes, everything we’ve discussed so far!) 

These high levels of cortisol can then snowball into cognitive problems, insulin resistance, gut problems, chronic inflammation, and other hormone imbalances. This jump-starts a vicious stress cycle that’s hard to break! Prioritizing self-care and positive lifestyle changes can make all the difference to reduce your PCOS and ADHD symptoms and regain healthy cognitive functioning.  

How the Menstrual Cycle Affects ADHD?

Many women with ADHD notice their symptoms don’t stay the same all month. Focus, motivation, energy, and emotional regulation can shift depending on where they are in their cycle.

This happens because hormones like estrogen and progesterone affect important brain chemicals. One of the biggest is dopamine, which plays a major role in attention, motivation, and executive functioning. As hormone levels rise and fall throughout the month, ADHD symptoms can temporarily improve or become more noticeable.

Here’s how each phase of the menstrual cycle may affect ADHD symptoms:

Menstruation (Days 1-5)

During menstruation, both estrogen and progesterone are at their lowest levels. These hormones play a big role in neurotransmitters associated with focus, executive functioning, motivation, emotional stability, and energy. So for women with ADHD, the lack of support from these hormones can make symptoms temporarily worse.

Common experiences include:

  • Low energy and fatigue
  • Difficulty focusing 
  • Feeling mentally overwhelmed 
  • Slower processing speed
  • Reduced motivation

Follicular Phase (Days 6-14)

The follicular phase technically begins on day one along with menstruation, but its effects become more noticeable after bleeding ends. During this phase, estrogen levels gradually rise. This increase supports dopamine and other neurotransmitters in the brain, helping improve focus, mental clarity, and motivation.

Common experiences include:

  • Improved concentration
  • Better task initiation
  • Increased motivation
  • Clearer thinking and problem-solving
  • Greater mental stamina

Ovulation (Days 15-25)

Right before ovulation, estrogen reaches its highest point in the entire menstrual cycle as the body prepares to release an egg. This hormonal surge increases dopamine activity in the brain, which can temporarily make ADHD symptoms easier to manage. In fact, many women report that they feel the most mentally sharp and motivated during ovulation.

Common experiences include:

  • Strong focus and productivity
  • Higher energy levels
  • Improved mood
  • Greater confidence and sociability
  • Easier organization and planning

Luteal Phase (Days 25-28)

During the luteal phase, estrogen drops, and progesterone becomes the dominant hormone. While progesterone supports certain calming neurotransmitters, it does not boost dopamine the way estrogen does. As a result, many women with ADHD notice their symptoms gradually becoming more challenging again, especially in the days leading up to their period.

Common experiences include:

  • Low energy or fatigue
  • Difficulty focusing
  • Feeling mentally overwhelmed
  • Slower processing speed
  • Reduced motivation

Link Between ADHD and Chronic Fatigue

Around 62% of people with ADHD struggle with chronic fatigue. There are actually quite a few reasons for this.

First of all, ADHD is often linked to lower dopamine activity in the brain. Since dopamine helps regulate motivation and alertness, everyday tasks with ADHD can require much more mental effort. Over time, that constant effort can lead to burnout and fatigue.

Additionally, up to half of adults with ADHD struggle with sleep. Of course, poor sleep quality leads to excessive daytime tiredness. Then there’s the exhaustion that comes from increased sensitivity to environmental stimuli, social demands, and emotional stress that many people with ADHD experience. Altogether, it can be a recipe for chronic fatigue.

If all that wasn’t enough, things can become even more complicated when ADHD overlaps with conditions like PCOS. Hormonal imbalances and metabolic issues can further wear down the body’s energy systems. The result? Even more intense daytime sleepiness and fatigue.

Struggling with this? Here’s how to treat PCOS fatigue.

Does ADHD Cause Weight Gain?

ADHD doesn’t directly cause weight gain, but many of its symptoms can make maintaining a healthy weight more difficult. Issues with impulse control, dopamine regulation, and executive functioning can all influence eating habits, activity levels, and daily routines.

For example, people with ADHD may be more likely to experience impulsive eating or frequent snacking. This is especially true when seeking quick dopamine boosts from highly palatable foods like sugar and refined carbohydrates. At the same time, difficulties with planning, grocery shopping, and meal preparation can make it harder to maintain consistent, balanced eating habits. (Download The Cysterhood app to help with that.)

Energy regulation can also play a role. Chronic fatigue, sleep disruptions, and mental burnout may reduce motivation for physical activity. At the same time, irregular routines can lead to skipping meals, followed by overeating later in the day. As a result, people with ADHD are about 70% more likely to have obesity than those without the condition.

In women with ADHD, weight challenges may be even more significant when the condition overlaps with PCOS. Cysters are already predisposed to struggle with weight due to underlying metabolic and hormonal issues, so ADHD can simply add fuel to the fire.

There is a link between PCOS and ADHD, which can worsen the symptoms of both disorders. 

Though living with ADHD or PCOS (or both) has its challenges, you can manage your symptoms naturally and reach all your health goals. I was able to reverse my PCOS and reclaim my life using the right diet, exercises, and mindset shifts, and I want to help you too using The Cysterhood App, the blog, and the Cyster and Her Mister podcast. Check out all the content and let’s heal together! 

How to Have a Healthy Pregnancy with PCOS

Posted on by Tallene

Searching “PCOS and pregnancy” online brings up millions of results—many of them confusing, conflicting, or downright overwhelming. If you’ve ever gone down a Google rabbit hole, you’re not alone!

But here’s the truth: While PCOS (Polycystic Ovary Syndrome) can impact fertility, it’s also one of the most treatable causes of infertility. With the right approach, many women with PCOS go on to conceive and have healthy, thriving pregnancies. Let’s break down what you need to know to support your body and fertility every step of the way.

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 fertility problems, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor or a fertility specialist first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences experienced by any person reading this educational content. 

First up…how does PCOS affect getting pregnant? 

Polycystic ovary syndrome (PCOS) is a common endocrine condition that affects women of reproductive age. These women with PCOS have hormonal imbalances that interfere with the growth and release of eggs from the ovaries (ovulation). In a normal menstrual cycle with ovulation, a number of eggs mature in follicles in the ovaries. The ripest egg is released into one of the fallopian tubes, where it meets the sperm if there is any. 

Many of us Cysters have irregular periods, or no periods at all because the ovaries aren’t getting the right hormonal signals from the pituitary gland. Abnormal levels of androgens (often referred to as “male” hormones) disrupt the monthly cycle of ovulation and menstruation. If a healthy egg isn’t released, it can’t be fertilized by sperm, meaning you can’t get pregnant. 

Can PCOS cause pregnancy complications? 

Women with PCOS may have a higher risk of certain pregnancy complications, especially if symptoms like insulin resistance or inflammation haven’t been addressed before conception. Some of the most commonly reported complications include gestational diabetes, high blood pressure during pregnancy, preterm delivery, miscarriage, and preeclampsia.

But take a deep breath, Cyster…this doesn’t mean these outcomes are guaranteed.

With the right combination of lifestyle shifts, early screenings, and regular check-ups, many of these risks can be managed or even prevented. In fact, most complications tend to be tied to common PCOS co-factors like insulin resistance, weight gain, or inflammation, not the diagnosis itself. That means there’s so much you can do to support a healthy pregnancy before it even begins.

For example, research shows that women with insulin resistance or a higher BMI may face a slightly elevated risk of early pregnancy complications, but when those root issues are addressed ahead of time, their chances of a healthy pregnancy increase significantly.

And yes! Plenty of Cysters go on to have smooth pregnancies and healthy babies.

According to international, evidence-based guidelines for PCOS, lifestyle factors like blood sugar balance, anti-inflammatory nutrition, sleep, movement, and cutting out smoking or alcohol are some of the most effective ways to boost fertility and support your body through each trimester.

At the end of the day, a healthy pregnancy with PCOS is 100% possible—and you deserve a care plan that honors your unique body and journey.

How to have a healthy pregnancy with PCOS 

Managing Weight with PCOS (Especially Before Pregnancy)

Weight gain is a common struggle for many women with PCOS, and it’s not just about diet or exercise—it’s about what’s happening hormonally. PCOS can cause insulin resistance, which means your body isn’t using insulin efficiently. In response, your pancreas produces more insulin, which can trigger hunger, increase fat storage (especially around the belly), and make weight loss feel frustratingly difficult.

If you’re trying to conceive, even a small amount of weight loss—just 5–10% of your current body weight—can help improve insulin sensitivity and reduce the risk of complications like gestational diabetes. And while there’s no one-size-fits-all approach to PCOS weight loss, many Cysters find that reducing gluten and dairy can ease inflammation, stabilize blood sugar, and help manage cravings.

That’s why we often recommend trying a gluten- and dairy-free anti-inflammatory approach for at least 30 days to see how your body responds. It’s not about restriction—it’s about figuring out what fuels your body best so you can feel better, have more energy, and support your fertility. But what is most important is that you and your doctor are on the same page for what is the ideal diet for you and your baby. Be sure to check-in with your doctor and dietitian before taking the next steps.

A helpful tip? Build your meals around foods that keep your blood sugar stable—like fiber-rich veggies, lean proteins, healthy fats, and slow-digesting carbs.

If you’re looking for support, check out The Cysterhood App! You’ll find PCOS-friendly recipes, meal plans, and guidance for four different carb ranges—so you can discover what works best for your unique body.

Eat regularly 

What you eat now will help your baby grow and develop healthily, giving them the best possible start in life. Make sure you eat regularly – 3 meals a day and a couple of snacks in between if necessary. Eating foods that are rich in fiber, protein, iron, calcium, and healthy fats will keep you and your baby as strong and healthy as possible. Needless to say, smoking and drinking alcohol should be cut out altogether! 

Protein-rich foods include: 

  • Beans 
  • Legumes
  • Fish (but watch out for mercury levels)
  • Eggs 
  • Meat (but avoid liver)
  • Poultry 
  • Nuts 

When preparing meat during pregnancy, always make sure it’s cooked all the way through—no pink centers or runny juices. Cook until it’s steaming hot to reduce the risk of harmful bacteria.

It’s great to include a variety of protein sources like poultry, beef, and fish, but stick to two portions or less of oily fish per week (like salmon, mackerel, or trout). These types of fish are rich in omega-3s, which are amazing for your baby’s brain development, but too much may expose you to environmental toxins, so moderation is key. And don’t shy away from healthy fats while cooking—your body needs them now more than ever! Use options like olive oil or avocado oil to support hormone production and nutrient absorption while keeping your meals nourishing and satisfying.

Fiber-rich foods include: 

  • Whole grains
  • Avocados 
  • Beans 
  • Broccoli
  • Berries
  • Dried fruits
  • Apples 

When you reach for the snacks, opt for nutritious options such as: 

  • Salad vegetables, such as celery, cucumber, or carrot
  • Hummus with vegetable sticks
  • Fruit
  • Ready-to-eat apricots, figs or prunes 

For a more exhaustive list of PCOS-friendly snacks, check out our blog post on PCOS snack ideas. 

Limit caffeine 

It’s a good idea to limit your caffeine intake while pregnant, as high levels have been linked to pregnancy complications. If you’re drinking coffee and caffeinated beverages because you’re tired, try boosting your energy levels by taking walks outside to get vitamin D (something us Cysters are usually deficient in) and eating a balanced, PCOS-friendly diet where you pair your carbs with protein and/or a fat. 

Gentle exercise 

Regular, pregnancy-safe exercise can have a hugely positive effect on your blood glucose levels and lower the risk of gestational diabetes. Try to aim for around 150 minutes of moderate-intensity exercise a week. This should raise your heart rate, make you breathe a little faster, and make you feel warmer. Try to practice something you enjoy, be it yoga, pilates, walking after meals or slow, weighted workouts. 

Take the right supplements.

Nutrient deficiencies are pretty common for any person, but especially a woman with PCOS. The root issues of this condition can impact your body’s absorption of important vitamins and minerals, so it’s SO important you get the right supplements to support your body and keep it working at its best. Here are my favorite supplements for fertility, which you can get at Ovafit! Be sure to talk to your doctor about adding these to your routine.

Purely prenatal supplement box next to ovasitol canister, meta multivitamin bottle, and CoQ10 with flowers

Speak to your healthcare provider 

If you have PCOS and get pregnant, work with your health care provider to promote a healthy pregnancy and delivery. If you are concerned about your symptoms or worried about complications, always speak to your doctor. The risk of these complications can be reduced by monitoring PCOS symptoms, making healthy lifestyle changes, and taking extra care during your pregnancy. You can also discuss fertility treatments for women with PCOS, including, intrauterine insemination (IUI), in vitro fertilization (IVF), or an ovarian surgery called laparoscopic ovarian drilling (LOD.)

With or without PCOS, it’s sadly not always clear why pregnancy complications arise. Despite this, avoiding alcohol, giving up smoking, staying physically active, and managing your weight are key factors in contributing to healthy pregnancy in women with PCOS. 

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

If this blog post was helpful, you may also like: 

8 Tips For Getting Pregnant With PCOS

Posted on by Tallene

Polycystic Ovary Syndrome (PCOS) is often known for affecting periods and fertility, but if you’re a Cyster, you know it impacts so much more — from mood swings and acne to fatigue, hair loss, weight gain, and beyond.

When it comes to fertility, PCOS can make getting pregnant feel like an uphill battle. But here’s the good news: having PCOS doesn’t mean you’re infertile. Far from it! By addressing the root causes of your symptoms — like insulin resistance, inflammation, and hormonal imbalances — you can naturally support your fertility and improve your chances of conceiving and carrying a healthy pregnancy.

Today, I’m walking you through some simple, effective ways to boost your fertility with PCOS. Small steps can create big changes — and your journey to motherhood is absolutely worth it. We’re here to help!

tips for getting pregnant with pcos

8 Tips For Getting Pregnant With PCOS

In this post, I’ll help you understand what’s going on inside your body that’s causing infertility or miscarriage. Then, we’ll discuss what you can do to fix it and finally grow your family!

Here’s what you need to know:

Can You Get Pregnant With PCOS?

Absolutely. While it’s true that PCOS can create extra hurdles on the journey to pregnancy, it’s important to remember: having PCOS doesn’t mean you’re infertile. You are not broken, and there is so much hope.

Through intentional lifestyle changes — like balancing blood sugar, lowering inflammation, and supporting healthy ovulation — many women with PCOS improve their chances of conceiving naturally. And if you need extra support, options like Intrauterine Insemination (IUI) or In Vitro Fertilization (IVF) are also available and can be part of a beautiful journey to building your family. Learn more about PCOS and IVF in this post.

No matter your path, know that you’re not alone — and with the right tools, pregnancy with PCOS is possible.

fertility struggles linked to pcos symptoms

Why Is It Hard To Get Pregnant With PCOS?

There are three primary issues caused by PCOS that trigger your long list of symptoms chronic inflammation, insulin resistance, and hormonal imbalance. These three things make conceiving a baby and carrying out a successful pregnancy difficult. 

If left unaddressed throughout pregnancy, the core problems of PCOS can lead to gestational diabetes, preeclampsia, large birth weight, premature birth, low Apgar score, or stillbirth. Here are some of the main symptoms of PCOS that make getting pregnant difficult. 

  • Irregular Periods: When your menstrual cycles are unpredictable, it can cause several issues with getting pregnant! It can prevent you from knowing when you’re ovulating and impact egg quality. Menstrual cycles are irregular with PCOS because of high androgens, high Luteinizing Hormone (LH), low Follicle Stimulating Hormone (FSH), and insulin resistance. 
  • Anovulation: Disrupted hormonal sequencing prevents eggs from maturing and releasing. These eggs can turn into cysts or prompt multiple low-quality eggs to develop at once. Of course, if eggs aren’t released, there’s no way to conceive. 
  • Poor Egg Quality: You may have heard that Cysters actually have a larger ovarian reserve than women without PCOS. You’d think more eggs = more chances of getting pregnant, but these follicles are a result of anovulation. Insulin resistance and chronic inflammation can also reduce the quality of the eggs. 
  • Endometrial Issues: Ovulation triggers the production of progesterone for the next phase of the menstrual cycle. Progesterone helps stabilize the uterine lining for optimal implantation, but without the right levels of progesterone, the lining becomes too thick and can prevent implantation. 
  • Cervical Mucus Quality: Ovulation also triggers estrogen to rise. Low estrogen can lessen to stop the production of cervical mucus essential for the sperm to get to the egg. 


As you can see, there are a lot of ways PCOS can impact pregnancy! 

How To Get Pregnant With PCOS 

How To Get Pregnant With PCOS 

Below, I’m going to list all the things we need to get back in order to create a body ready for conception and carrying out a healthy pregnancy! This list can be super overwhelming, but don’t get discouraged. All of these things can be managed with the same collection of lifestyle changes. These shifts in your current habits can have a big effect on these root issues of PCOS, leading to infertility! Just focus on implementing one or two at a time as you work toward healing.

Here are the best steps you can take:

Get a full hormone and thyroid panel. 

Before you get too far in your PCOS journey, it’s good to establish a base point and figure out exactly what you’re dealing with. Knowing what hormones are out-of-whack and be SO helpful, because it shows you exactly what needs to be fixed and you can retest over time to see how your numbers are improving. I recommend The Equi.Life lab test kit. 

Address vitamin and mineral deficiencies. 

Talk to your doctor about getting micronutrient panels to determine what vitamins and minerals you’re deficient in! Things like vitamin D deficiency and magnesium deficiency are very common with PCOS. Your body needs essential daily nutrients to carry out all its functions properly, so the right supplements can reverse core PCOS and increase your chances of getting pregnant! 

The most beneficial supplements for fertility with PCOS? A prenatal multivitamin like the Purely PreNatal to cover the basics, and then CoQ10 and Ovasitol! These can help improve egg quality, regulate ovulation, lower androgens, support egg maturation, and increase the success rate of fertility treatments like IVF and IUI. Tap here for Ovasitol!

Tallene holding a glass of water with ovasitol sitting at a table with the ovasitol cannister and ovasitol packets

Increase insulin sensitivity. 

Insulin resistance is super common in women with PCOS. It’s where your body doesn’t process glucose correctly, and instead of converting sugar to energy, it’s absorbed into the bloodstream and stored as fat. This raises blood sugar levels, interferes with sex hormone signalling, and causes several PCOS symptoms. (Plus, it increases your risk of type 2 diabetes.) 

High insulin levels can increase androgen (male hormones) in the body leading to anovulation, which causes other hormonal imbalances like we explained above! This can cause poor egg quality and that thick uterine lining. And, once you’re pregnant, high insulin levels can increase the risk of complications like gestational diabetes and preeclampsia. 

Luckily, so many of the habit changes above will help with insulin sensitivity! A gluten- and dairy-free anti-inflammatory diet, regular exercise, the right supplements (like omega-3 and ovasitol), quality sleep, and reduced stress can all make a big impact!

Balance androgens and other sex hormones. 

Sex hormones are the foundation of our reproductive health. However, as I’ve already discussed, there are a lot of things working against a Cyster in terms of hormone balance! Androgens, anti-müllerian hormone (AMH), and luteinizing hormone (LH) tend to be too high, whereas follicle-stimulating hormone (FSH) and progesterone are too low. And, estrogen? Bouncing all over the place. 

Balancing these sex hormones may seem like a big undertaking, but you don’t have to work on them one at a time. Usually, there’s a domino effect. As you work on balancing one or two hormones (like androgens and estrogen), the other will fall in line along with it as your body gets back in order. 

What can be done? Drinking Testosterone Relief Tea, eating a balanced diet, prioritizing good sleep, and removing endocrine disruptors are just some of the lifestyle changes that can balance hormones and regulate your cycle! 

two glasses of Testosterone Relief tea

Support your metabolism.

I know — talking about weight can feel triggering. But this isn’t about shrinking your body or chasing a number on the scale. With PCOS, uncontrollable weight gain is often a symptom of deeper root causes like hormonal imbalances, metabolic dysfunction, and inflammation, not a reflection of your effort or willpower.


When we focus on healing those root issues first (like balancing blood sugar, lowering stress hormones, and supporting our thyroid), our bodies naturally move toward a healthier place. It’s not about cutting calories or crushing yourself in high-intensity workouts (trust me, I used to do kickboxing multiple times a week — and still gained weight!). It’s about working with your body, not against it.

The approach to weight loss with PCOS has to be different, because our bodies are different! Start with an intentional, hormome-friendly diet for PCOS focused on what you should eat, not what you shouldn’t.

As you work toward healing, try not to stress over the number on the scale. Our real goal is to address the root causes driving your symptoms and fertility challenges. With PCOS, things like insulin resistance, hormone imbalances, and inflammation can all affect weight, period regularity, and even increase the risk of pregnancy complications. By focusing on supporting your metabolism, balancing your hormones, and lowering inflammation, you’re giving your body the tools it needs to thrive — no matter what the scale says.

Tips For Getting Pregnant With PCOS

Lower inflammation. 

Inflammation is when your body’s immune system attacks healthy cells. Women with PCOS often have chronic, low-grade inflammation that actually helps drive insulin resistance and hormone balance. (It’s why many people think PCOS is an auto-immune disease!) Inflammation also directly interferes with egg quality, ovulation, and implantation. 

Getting inflammation under control can be huge for healing and increases your odds of conceiving. Some of the lifestyle changes above that will have a direct impact on inflammation are taking supplements like ovasitol, omega-3, and curcumin; having an anti-inflammatory diet, reducing stress, and doing those slow-weighted exercises! 

Reduce cortisol levels. 

Cortisol is the stress hormone! It’s naturally elevated in women with PCOS, and it can worsen the balance of other hormones, increase inflammation, and increase insulin resistance. This is because stress puts our body into fight-or-flight mode. When our body thinks it’s under attack, the immune system becomes overactive, your body packs on pounds, and your hormone levels focus on survival . . . not fertility and healthy balance. 

So, it’s essential to reassure your body that everything is okay when trying to reverse PCOS symptoms and improve fertility. PCOS supplements, reducing caffeine, exercise that doesn’t spike your stress hormones, self-care, and great sleep can all be super helpful for reducing cortisol and getting back on track. 

Tallene is doing a workout lunge with dumbbells and Sirak is showing her how to correct her form.

Track ovulation. 

As you start to address all these core issues of PCOS, you’ll hopefully find your cycle regulating, and ovulation will become more predictable. Track ovulation the best you can from the start, and log the information as you go to see your progress. Plus, this will tell you exactly when you should be trying to conceive! 

Here’s how to track ovulation with PCOS. 

Getting pregnant with PCOS is possible using strategic, natural lifestyle changes!

Whether you’re trying to get pregnant naturally or are pursuing fertility treatments, conceiving with PCOS is possible. There are so many things you can do that, when put together, make a big impact on your reproductive health, increasing your chances of getting pregnant and carrying out a successful pregnancy!

For support, meal plans, exercise routines, and even more resources, download The Cysterhood app! It’s got all the information you need to pursue this healing journey and achieve your goals of growing your family!

Could going dairy-free help heal PCOS symptoms?

Posted on by Tallene
Could going dairy-free help heal PCOS symptoms?

Ice cream, chocolate, cheese… all delicious treats that many of us love! You may have heard that going dairy-free could help alleviate your Polycystic Ovary Syndrome (PCOS) symptoms, but the idea of drastically changing your diet and eliminating foods that bring you enjoyment almost doesn’t sound worth the sacrifice. 

So instead of telling you everything possibly damaging about dairy consumption when you have PCOS, I’m going to give you solutions, tips and ideas for creating incremental positive change in your life, alleviating the symptoms of PCOS, and enjoying your favorite foods at the same time. 

Could going dairy-free help heal PCOS symptoms?

There is no cure for PCOS, and the word “heal” can be misleading. However, going dairy-free can reduce and even reverse your symptoms via decreased inflammation, weight loss, improved insulin sensitivity, and reduced testosterone! And PCOS-friendly meals can be just as delicious and nutritious, I promise! 

Please note that this blog post is not a substitute for official medical advice. If you are concerned about your symptoms, suspect you have an underlying health condition, or wish to make dietary/lifestyle changes, please consult your doctor first. 

Dairy: Can I never have it again?

Cheese, ice cream, chocolate… can I never have them again?! 

Not true, Cyster!

If you’ve seen any of our content before, you’ll know that I’m a big advocate for trying dairy and gluten-free anti-inflammatory diets for at least 30 days and reintroducing it back to see if you have a sensitivity to them.

“But why dairy?”

Dairy is just one of those food groups that can have an impact on our insulin levels and inflammation, two root causes of PCOS that we want to keep in control. 

Does dairy affect gut health?

Could going dairy-free help heal PCOS symptoms?

Milk is known to support the rapid growth of baby mammals, providing essential nutrients and hormones to help them thrive. While it’s incredibly nourishing in that context, some of these growth-stimulating properties may not be ideal for women with PCOS, who often already struggle with hormone imbalances and metabolic challenges.

Hormones in dairy foods, like insulin and A1-casein, trigger metabolic reactions that make us “grow” and gain weight. A1-casein, an inflammatory protein in dairy, converts to casomorphin, which acts on your brain’s opiate receptors, making you feel literally addicted to cheese! It can even cause symptoms like brain fog and fatigue. 

So if you’re trying to cut down your dairy intake and you’re finding it to be a bit difficult to kick that craving, just know that it’s not your fault. The cheese is playing tricks on you!

Does all dairy cause inflammation?

In short, yes! As mentioned earlier, dairy contains a protein called A1-casein. This protein is not only known to cause inflammation but is also hard to digest and excrete. Studies show that A1-casein has also been shown to be an inflammatory trigger for endometriosis too!

Inflammation, one of the 4 types of PCOS, impairs insulin sensitivity. Not only can the A1-casein in dairy affect our level of inflammation, but it also leads to insulin resistance. As a result, the insulin hormone isn’t able to function properly. 

It plays a huge role in PCOS weight loss and signaling ovulation. When we have too much insulin in our bloodstream, it can trigger high testosterone in our ovaries, which might lead us to miss periods and affect our ability to ovulate. 

Easy ways to try going dairy-free

I can’t say I haven’t touched a single piece of dairy for 10 years (I’ll have cheese about once a month or so because it’s all about balance)… but I am predominantly dairy-free (and so are many of the women in The Cysterhood!)

After 30 days of cutting out dairy, myself and our Cysters have noticed…
  • A huge improvement in acne (especially cystic acne!)
  • A decrease in bloating and belly inflammation
  • Less fatigue, brain fog, and cravings
  • Losing weight! 

Not only can we lose weight by cutting out dairy and keeping insulin levels low, but we can also reduce our cravings. High insulin levels throughout the day, which dairy can trigger, can lead to intense cravings!

Insulin is a hormone that’s produced by the pancreas, a gland in the abdomen responsible for digestion and blood sugar regulation. Believe it or not, dairy affects our insulin levels as much as bread. Even just a small cup of yogurt can spike your insulin levels as high as a piece of bread (but don’t worry, there are alternatives we can substitute these for!)

It may be tempting to swap dairy products for alternatives like skim milk, but this still has a high insulin index. We know too well that high insulin is both a symptom and a driver of PCOS. High insulin foods can exacerbate insulin resistance – the inability to respond quickly to the hormone, causing glucose to build up in the blood and change the way the body deals with sugar. This is why PCOS Cysters have an increased risk of developing more serious inflammatory conditions like type 2 diabetes and obesity. 

What’s more, cheese and chocolate can be high in saturated fats, which can exacerbate weight gain issues, high blood pressure, and high cholesterol levels in PCOS Cysters. 

“So, does the type of dairy matter?”

You may be asking if it matters if you’re eating full-fat dairy products, low-fat dairy products, fat-free dairy products, or high-fat dairy products, and the truth is, it really doesn’t matter. In fact, low-fat dairy products have more lactose and sugar than high-fat dairy products! Plus, the lack of fat it makes it take longer to digest. That’s why a lot of people with lactose intolerance can still handle things like butter and heavy cream.

This is why it’s better to seek out dairy alternatives instead while doing your dairy-free diet! And, as you start reintroducing dairy products to see if you have a tolerance issue, don’t go to fat-free options thinking they’ll be easier to handle. High-fat and full-fat dairy products may actually be a better option.

“But how am I supposed to find my sources of calcium now?” 
GF/DF Orange Creamsicle
GF/DF Orange Creamsicle from the recipes in The Cysterhood

Contrary to popular belief, plenty of foods are rich in calcium, and many don’t contain dairy. Here are a few calcium-rich foods to integrate into your diet if you’re cutting out dairy: 

  • Chia seeds
  • Soy milk
  • Almonds
  • Dried figs
  • Tofu
  • Sunflower seeds
  • White beans
  • Edamame
  • Kale
  • Broccoli 
  • Sweet potatoes
  • Oranges
  • Butternut squash 

Need some support saying ‘NO’ to cheese?

Taco style butternut squash

Oh, Cyster. I get you!

That’s why we created​ our 4-Week Meal & Workout Plan!

In just 30 days it provides you with an easy-to-follow, step-by-step plan with cooking videos, shopping lists, and an e-cookbook for PCOS Weight Loss! Plus, you have unlimited access which means you can repeat the plan as many times as you’d like.

  • If you’re struggling to come up with gluten and dairy-free meals, we’ll show you our fave weeknight meal prep for meals that take less than 30 minutes! 
  • If you’re a beginner when it comes to cooking and you don’t know where to start, we’ll show you how to select PCOS-friendly ingredients to stock up your pantry 
  • If you struggle to follow Pinterest workouts for PCOS weight loss, join Sirak for real-time full-length slow-weighted workout videos! Just like this one on YouTube!

You can also grab loads of support, here:

Going dairy-free can be a smart choice for Cysters looking to ease PCOS symptoms!

Diets can feel restrictive, but they shouldn’t be! Eating a balanced diet should be a sustainable long-term lifestyle change that supports your health goals. If you’re someone with PCOS your goals probably involve weight loss and symptom management, and a gluten- and dairy-free anti-inflammatory diet can be to getting where you want to go. For tons of delicious PCOS-friendly recipes and meal plans, download The Cysterhood app. It’s the best resource out there for making intentional lifestyle changes to heal PCOS and reverse symptoms. Let’s do this!

5 Ways to Shift Your Mindset to Healthy Eating

Posted on by Tallene

Are you struggling to stick to your diet?

You’re not alone. Research shows that when someone publicly shares their goals, they have around a 65% chance of success. However, having a specific accountability partner boosts that chance to 95%!

A great place to share your goals is with us! Follow us on the ‘gram and tag us in a story declaring your new goal or you can hop in The Cysterhood and share with women just like you.

You feel like you want your body and metabolism to just work, right? But trying to lose weight with PCOS can be incredibly frustrating with conventional tactics. Trust me, I’ve dedicated over 10 years to my own research and become a Registered Dietitian to find the method that has now worked for thousands of women, including myself.

With PCOS Weight Loss, not only is there the pressure of wanting to look and feel good but there are the long-term health implications of PCOS to think about. Of course, we all want to be able to eat without gaining weight immediately, bloating or making our PCOS-related symptoms worse.

Add to that the fact that most doctors just tell us to ‘lose weight’… it’s no wonder we are left feeling demotivated, confused, and fatigued.

4 Ways to Shift Your Mindset to Healthy Eating

5 Ways to Shift Your Mindset to Healthy Eating

Losing weight and keeping it off starts with your mindset.

There are plenty of tools and mindset tweaks we can make to ensure we’re able to lose weight and keep it off. Here are a few…

Stop thinking of a new healthy lifestyle as a ‘diet’

Diets make us feel like we’re doing one thing and one thing only… restricting calories! That’s the last thing we need to do with PCOS. We need to be nourishing our hormones with foods that promote balance, stable blood sugar, and anti-inflammatory components.

If we’re cutting calories, it’s so easy to fall ‘off the wagon’ or feel like we’ve failed. The strict parameters and heavy focus on the scale are not a long-term mindset for PCOS Weight Loss. What we’re looking for is a lifestyle change. That’s when the focus shifts towards how we feel. You ask yourself, can I do this forever? Do I feel good?

For example, let’s say you tried going gluten and dairy free. If you find that this has led to weight loss and a decrease in acne, bloating, fatigue and low mood…it’s a lot easier to stick to long-term! The focus shifts from what you’re missing out on, to what you’re doing to maintain balance and feel good.

4 Ways to Shift Your Mindset to Healthy Eating

Think long term

Diets are often used as a ‘hit it and quit it’ fix before a vacation or special event. But for those with PCOS, that type of fluctuation is not good for our body. PCOS is a lifelong condition, so we must find something that works for us long-term.

For example, we teach (inside our app, The Cysterhood) how going gluten and dairy-free could improve PCOS symptoms… but we don’t expect you to do it overnight! Instead, we set small, manageable goals and support you month-to-month to move closer towards them. Whether that’s trying a new recipe or switching to a new plant-based milk, we’re here to help you see if this lifestyle is right for you and show you how you can stick with it for a lifetime. 

Here’s more on how to eat a balanced diet for PCOS.

Don’t wait for cravings to arise

Diets are plagued by cravings because you could be quite suddenly depriving yourself of something you love, or are used to having, and that can often lead to binge eating. If this is something you struggle with, consider working with a dietitian one-on-one before diving into the gluten and dairy free lifestyle.

Cravings are more prevalent for PCOS women because of insulin resistance. It takes a bit of time, but your lifestyle changes can kick cravings to the curb for good and ensure your body and mind are supported to deal with them before they strike!

For example, you may have heard a high-carb diet isn’t recommended for PCOS. But cutting out all carbs overnight? That can lead to some monster cravings! In The Cysterhood, we recommend easing into discovering your unique carb tolerance. And if you need support in the process, which most of us do, try a supplement like Ovasitol to ease those cravings whilst supporting your reproductive health.

Measure success beyond the scale.

When you start eating healthy, it’s really easy to only be paying attention to the numbers on the scale. Weight loss may be your primary goal, but I’d challenge you to think outside that objective. Instead, consider what PCOS symptoms you want to reverse: energy levels, mood, cycle regularity, skin health, fertility—this list goes on! Things I looked at instead of the scale were inches around my body, how my clothes were fitting, and the changes in my energy throughout the day.

Jot all those things down and map improvements in all those symptoms. Can you also keep track of your weight? Sure, but seeing the big picture of your progress will remind you that healthy eating isn’t just about going down a pant size. It’s about healing!

Get accountability and support

A lifestyle change is a much bigger transformation than a simple ‘diet’ can offer. It requires support and accountability to stick to it, overcome self-limiting beliefs, and see results. When it comes to PCOS, you’ll want to be surrounded by women who understand our unique struggle.

That’s why we’ve created The Cysterhood, the largest community of PCOS women learning to reverse their symptoms and lose weight.

Not only do you get access to tons of gluten and dairy free recipes, but you’ll also be welcomed in our private group with thousands of incredible women who are going through the same changes you are (plus you get to chat with me there)!

If you’re ready to feel good for good, then let us welcome you in!

JOIN HERE