Category: PCOS Treatments

Polycystic ovary syndrome (PCOS) is a common hormonal condition that people often associate with irregular menstrual cycles, infertility, excessive hair growth, polycystic ovaries, and weight gain. However, the list of PCOS symptoms is LONG due to the fact that hormonal dysregulation can domino throughout the body, wreaking havoc on multiple body functions. Some unusual, but not uncommon, symptoms of PCOS are hair loss, sleeping problems, brain fog, and skin darkening.  

Yes, Cysters, those dark patches of skin may be due to your PCOS! We often aren’t taught about this connection when we are diagnosed, so we may not be sure how to improve hyperpigmentation and restore skin health. But, that’s what I’m here for! Today, I’m going to explain how polycystic ovarian syndrome (PCOS) can cause skin darkening and what you can do about it.

The Connection Between PCOS And Dark Skin Patches 

So yes, there is a link between PCOS and darkening skin. Remember, the skin is actually an organ, meaning internal root issues can damage all organs, including the skin. But, that also means improving your condition can naturally restore your skin’s tone and texture.  

How Does PCOS Cause Dark Skin Patches?

Up to 80% of women with PCOS also have insulin resistance. This is where your body doesn’t effectively process glucose. So, instead of converting sugar to energy, it’s absorbed into the bloodstream and stored as fat. Not only does this contribute to high blood sugar levels and weight gain, but it can even contribute to changes in sex hormone levels like testosterone. 

Insulin resistance has been shown to trigger a condition called PCOS skin or acanthosis nigricans, which is where dark, velvety patches form on the skin. They’re often in folds and creases on the body. (You may have also heard of PCOS dark inner thighs.) This happens because the excess insulin binds to skin cells and stimulates the rapid multiplication of skin cells . . . thus triggering skin darkening and even skin tags. 

Plus, those high androgen levels from insulin resistance and other hormonal dysregulation, can prompt acne. This hormonal acne can be tricky to fix if you’re unsure of the root cause. But, now that you know it comes from the root issues of PCOS, you can start naturally healing your body, including your beautiful skin! 

Yes, many women are prescribed birth control pills to improve acne and other skin conditions, but this doesn’t get to the root problem and often causes as many side effects as it masks the symptom! So, I instead recommend these natural ways of not only managing your condition but actually reversing your symptoms! 

How To Get Rid Of Dark Patches Of Skin Due To PCOS

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

PCOS treatment planning should always start with diet! Both the insulin resistance and hormonal imbalance can be improved naturally with intentional eating habits. I recommend you try going gluten- and dairy-free and opt for anti-inflammatory whole foods for 30 days to see how you feel and how your symptoms respond. Reducing sugar, caffeine, alcohol, and processed foods can also be super helpful for increasing your insulin sensitivity, regulating your hormones, and reversing your symptoms! 

Don’t worry about this diet being restrictive either! You can still eat things like pizza, desserts, and plenty of your favorite snacks and meals when you find PCOS-friendly alternatives for the ingredients that typically trigger your symptoms. Find PCOS-friendly meal plans and recipes on The Cysterhood app. 

Do regular slow-weighted exercises. 

When you download The Cysterhood app, you’ll probably notice our full body workout videos, too! Exercise is one of THE best ways to reduce insulin resistance and improve hormone dysregulation naturally. However, not all exercises will get you there. I recommend slow-weighted, low impact workouts that will work out your whole body but won’t spike your already chronically high cortisol and adrenaline levels, which could actually worsen hormone balance and insulin sensitivity. Be sure to take breaks in between your different exercises (at least 1 minute) so that you also five time for your cortisol levels to go down. You can find all the best exercises for PCOS on the app! 

Drink plenty of water. 

For our skin to be healthy, we need to drink plenty of water. This goes for anyone! However, this is especially important for women with PCOS, because water helps transport hormones through the body, helping to keep your endocrine system working at its best. So, for the hormonal side of skin darkening, hydration is key! 

Wear sunscreen and protect your skin. 

Being outside is great for your sleep hygiene, mental health, and overall well-being. Getting sunlight is great for vitamin D (which we Cysters are often deficient in), but overexposure can be damaging to our skin. Damaging UV rays trigger melanin production which, like insulin resistance, can worsen skin darkening! So, always wear sunscreen (yes, even in winter or when you can’t visibly see the sun) to protect yourself and reach your skincare goals. 

Review and update your skincare routine. 

A consistent skincare routine with clean ingredients is also a helpful way to manage skin darkening and acne from PCOS. Here is a routine you can try: glycolic or hyaluronic acid cleanser, toner, serum, moisturizer, and sunscreen. I also recommend gently exfoliating once a week, because it’ll help remove dead skin cells, encourage cell turnover, and brighten darkened skin. You can hear more on this in the episode of A Cyster and Her Mister all about PCOS skincare!   

Practice stress management.  

Stress is terrible for your body. Not only does it make you feel anxious, but an increase in stress means an increase in cortisol levels, which triggers other hormonal dysregulation and worsens insulin resistance. This can worsen skin darkening and acne, so find what your go-to routine is to reduce stress. Meditating, box breathing, getting out in nature, embracing your hobbies, putting away your screens . . . whatever you need to do to feel well! Stress management is essential for healing many symptoms of PCOS! 

Take the right vitamins and supplements.

PCOS supplements that focus on insulin resistance and hormone dysregulation can also be super helpful for improving dark skin patches! Vitamin C, vitamin E, vitamin D, zinc, chromium, omega-3, and Inositol can all work wonders for your skin and other PCOS symptoms. You can find all of these in the high-quality, PCOS-friendly supplement line Ovafit! 

Improve your sleep routine to get better sleep. 

Good quality sleep helps your body a TON with hormone balance and insulin sensitivity. When you don’t sleep well, important cycles and processes don’t happen like they’re supposed to, leading to hormonal dysregulation, insulin resistance, inflammation, and more, of course. Because of this, creating a wind-down routine that can help you get better sleep can be great for your skin and overall PCOS health

Insulin resistance from PCOS can lead to skin darkening, but it can be reversed!

All the symptoms of PCOS can be overwhelming, and symptoms that impact your appearance can be particularly difficult to deal with both mentally and physically. 

Just remember that you are BEAUTIFUL and you can reverse your PCOS symptoms, including skin darkening with some intentional lifestyle changes. Just take it one step at a time, keep learning, trying what works for you, join The Cysterhood community, and believe that there’s life beyond PCOS! Trust the process and we can thrive with PCOS together! 

Polycystic ovary syndrome (PCOS) is the most common hormonal disorder in women of reproductive age. There are a lot of difficult symptoms that come with PCOS like irregular periods, acne, hair loss, ovarian cysts, infertility, mood swings, fatigue, and weight gain! That last one is what I want to talk about today. 

If you’ve ever tried to lose weight with PCOS . . . you know it’s tough. There are several factors working against Cysters that can make weight management SUPER hard. Though there are ways to naturally lose weight with PCOS, many women find themselves looking into popular weight loss drugs such as Ozempic and Wegovy. 

I’m sure you have a lot of questions about whether these can help with PCOS or at least help you lose weight. I have another post on Ozempic, so in this article I’m going to help answer some of those questions about Wegovy! Here’s what you need to consider when looking into Wegovy for PCOS:

Should You Take Wegovy for PCOS?

Wegovy has become a really popular prescription for chronic weight management. But . . . is it right for PCOS? It’s important to understand exactly how Wegovy works before considering talking to your doctor about getting on this weight loss drug. 

What is Wegovy?

Wegovy is an injectable prescription drug that’s approved by the Food and Drug Administration (FDA) to treat weight management problems. It’s the brand name for a drug called semaglutide. It works by mimicking a hormone called glucagon peptide-1 (GLP-1) in your body. This hormone helps with reducing blood sugar levels, regulating appetite, and slowing digestion. That last one is especially important because if your food moves more slowly through your body, you’ll feel full faster and longer, which has an additional benefit of reducing appetite.

All these functions of Wegovy make it an effective weight loss medication, which is its primary use! (Unlike Ozempic, it’s not used to treat type 2 diabetes. It’s actually FDA-approved for weight loss. ) It also reduces the risk of heart disease.

Of course, with any prescription, there are potential side effects. These include nausea, vomiting, diarrhea, constipation, stomach pain, headaches, fatigue, dizziness, bloating, gas, heartburn, and more. Discuss the potential downsides and benefits of Wegovy for PCOS further with a doctor if you’re interested in taking it. They can go through your medical history and current habits to determine if Wegovy is the right choice.

Is Wegovy Good for PCOS?

One of the main issues that comes with PCOS is insulin resistance. Up to 80% of women with PCOS experience it! To put it simply, insulin resistance is when your body becomes less responsive to glucose. Instead of converting the sugar to energy, you absorb it into your bloodstream, and your body stores the glucose as fat. As your metablism increases the production of insulin, it can make it harder to lose body weight, but it can worsen hormonal imbalances and inflammation that contribute to lots of symptoms of PCOS! 

Will Wegovy address insulin resistance? Technically, yes. Wegovy’s method of action can drive down insulin levels, prevent overeating, and encourage healthy digestion to help increase insulin sensitivity, lose weight, ease fatigue, and relieve other PCOS symptoms, too. 

However, like any prescription, weight loss medications like Wegovy aren’t a treatment for PCOS. Wegovy will help improve insulin sensitivity while you’re on it, but when you get off Wegovy, your insulin resistance will return unless you’ve made the necessary lifestyle changes to naturally heal your body and reverse your symptoms. And, yes, naturally healing your PCOS symptoms IS POSSIBLE! 

My advice is that if you choose to get on a prescription, make sure to have an exit plan. This includes how to manage your symptoms if they reappear. Long-term use of these drugs can cause lots of negative side effects and other downsides. You don’t have to be on Wegovy for a lifetime, especially if alternative solutions are available. PS. Download The Cysterhood app to help you lose weight with PCOS. Get access to exercises, meal plans and recipes designed for PCOS weight loss.

Does Wegovy Make You Tired?

Yes! A common side effect of Wegovy is fatigue. And, for people with PCOS, this is a big deal. Chances are, you probably already struggle with chronic fatigue or daytime tiredness. It’s a common PCOS symptom due to high insulin levels and hormonal imbalances. 

But, how does Wegovy cause fatigue if it reduces insulin resistance? That’s a great question. It’s actually because Wegovy can be so effective at reducing appetite that you don’t bring in enough calories. To lose weight, you need a calorie deficit—but you don’t want to go too low calorie. When you don’t eat enough, your body doesn’t have the fuel or nutrients to stay energized, alert. 

This is actually why I caution Cysters on doing so-called “low calorie” diets. Eating too few calories can lower insulin resistance—but if you don’t eat enough, it can signal your body that you’re in an emergency. This can raise cortisol levels (the stress hormone), which has a domino effect of worsening hormone balance, triggering inflammation, and . . . increasing insulin resistance. 

So, if Wegovy’s appetite suppression effect causes you to eat too little, it could make you tired and make the medication less effective at dropping weight. Plus, with unaddressed hormonal imbalances and inflammation, Wegovy could make all PCOS symptoms worse (if you eat too little.) 

Pros of Wegovy for PCOS

• Promotes weight loss
• Improves insulin resistance
• Lowers blood sugar and androgens
• Supports menstrual regularity
• May enhance fertility
• Improves heart health markers

Cons of Wegovy for PCOS

• Causes nausea, fatigue, or constipation
• Risk of gallstones with rapid weight loss
• Expensive and often not covered for PCOS
• Requires weekly injections
• Can lead to undereating or deficiencies
• Weight regain if stopped
• Limited long-term PCOS data

How To Take Wegovy for PCOS

Step 1: Remove a Wegovy pen from the refrigerator 30 minutes before injection.

First, you’ll need to remove your pen from the refrigerator 30 minutes before injection. Wegovy needs to be taken consistently, so take out your Wegovy pen at the same time each day and inject it at a set time daily.  

Step 2: Wash your hands. 

Before handling your pen, wash your hands thoroughly. 

Step 3: Clean the injection area. 

Don’t only clean your hands, but clean your skin where you’re going to inject your dose. You can inject it on the upper front of the thigh, on the lower stomach, or on the upper arm. Clean the area with an alcohol wipe or soap and water. 

Step 4: Inject your dose. 

Next, press the Wegovy pen firmly against your injection site to deploy the needle. (They’re already dosed appropriately, so there’s no need to measure anything.) You’ll hear a click when you’ve pressed hard enough. The yellow bar in the window will lower as you inject. When the yellow bar has stopped moving, remove the needle. 

Step 5: Throw away the pen. 

Finally, dispose of the pen in a sharps container. Remember, this is a needle, so it shouldn’t be thrown out in a regular trash can!

Talk to your doctor before considering Wegovy for PCOS. 

Managing your weight with PCOS can seem impossible, but it’s far from impossible! You don’t need weight loss drugs or any prescriptions to get to your ideal weight. With the right strategies, you can actually solve the root cause of not only your weight gain issues but the root cause of many of your PCOS symptoms!

You can find out more on how to lose weight with PCOS on the blog, on the podcast, and on The Cysterhood app. Whatever you need, I’m here for you!

Polycystic ovarian syndrome (PCOS) is a common endocrine condition that affects millions of women of reproductive age. Since PCOS is hormonal, it often comes with a lot of side effects and symptoms that can be difficult to live with and manage. One of the most common and challenging symptoms of PCOS is infertility. 

There are several things that contribute to PCOS infertility like irregular menstrual cycles, polycystic ovaries, high testosterone levels, insulin resistance, and high AMH levels. That last one is what we’re discussing today! When anti-mullerian hormone (AMH) levels are too high in Cysters, it hinders egg quality and ovulation and make it really difficult to conceive. So, I’m going to break down what AMH is and how you can lower it to boost fertility. 

Here’s what you need to know about polycystic ovary syndrome (PCOS) and the AMH hormone:

How to Reduce AMH Levels in PCOS 

AMH levels are an important fertility marker. It tells us the number of eggs a woman has remaining in her ovaries! When AMH is low, it can indicate a woman doesn’t have high fertility potential. Typically AMH levels in women with PCOS are highe,r indicating a higher ovarian reserve…but that doesn’t mean that the egg quality is high. So, figuring out ways to balance AMH levels can be a really effective way to improve infertility with PCOS. 

What is AMH Hormone?

Anti-mullerian hormone (AMH) is an essential hormone for ovarian function. It’s produced by cells in the ovaries and is actually for the fetus once it’s conceived! It helps the baby’s development of sex organs. However, prior to conception, AMH can actually tell us the status of a woman’s ovarian reserve. 

When you have your AMH levels tested, it can tell you how many antral follicles you have AKA how many eggs there are waiting for fertilization. Low AMH levels typically indicate diminished ovarian reserve, which may suggest a reduced likelihood of conception and potential fertility issues. High AMH levels, on the other hand, could indicate PCOS or other conditions where the ovaries are overactive. While high levels of AMH may indicate a higher quantity of eggs, it doesn’t necessarily mean a higher quality of eggs, and it doesn’t always correlate with increased fertility.

Why Are The AMH Levels High in PCOS?

Women with PCOS often find they have high levels of AMH, which means you have a higher number of follicles! This is typically due to the body attempting to ovulate monthly, but hormonal imbalances prevent the egg from actually leaving the follicle. This turns into what are known as ovarian cysts! There’s a few reasons Cysters see high AMH levels. 

Another reason women with PCOS have higher AMH levels is insulin resistance. When cells can’t break down glucose properly, insulin levels rise and it stimulates the ovaries to produce more AMH. Lack of insulin sensitivity can also increase androgen levels that results in more AMH production too. 

Lastly, a Cyster may have high AMH levels because of an error in our internal feedback mechanism between the brain, pituitary gland, and ovaries. The ovaries aren’t given proper direction and produce too much AMH. 

All around, PCOS’s hormonal issues domino to create a host of issues, but don’t feel defeated! You can significantly decrease your AMH levels and reverse your PCOS symptoms naturally. PCOS healing is possible! Here’s how you can lower your AMH levels:

How Do High AMH Levels with PCOS Affect Fertility Treatments?

High AMH levels can be both a blessing and a curse during fertility treatments like IVF with PCOS. On the positive side, women with higher AMH often respond well to ovarian stimulation because they have more follicles to work with. However, this heightened sensitivity also increases the risk of ovarian hyperstimulation syndrome (OHSS) during medicated cycles.

Your ovarian morphology (the number of follicles seen on ultrasound) plays a big role here, since more follicles generally mean stronger reactions to treatment. Some doctors may adjust medication doses or recommend a period of oral contraceptives beforehand to calm the ovaries and reduce overstimulation risk. All that said, high AMH doesn’t prevent pregnancy, but it does mean your treatment plan should be strategic and carefully monitored.

Here’s more on PCOS and IVF.

How To Lower AMH Levels In PCOS

Try slow weighted workouts.

Exercise is great for your health, period! However, it’s particularly good for AMH levels, because it can help balance hormones, reduce insulin resistance, and even increase blood circulation to the ovaries. (That last once can reduce your chances of ovarian cysts and boost fertility!) 

I recommend low-impact exercises like slow weighted workouts, cycling, walking, and yoga because they get your whole body moving without ramping up your heart rate, increasing insulin resistance and hormone imbalance. Keeping exercise slow and meditative will be the most beneficial for Cysters!

If you don’t know where to start with this, download The Cysterhood app! It’s full of workout plans specifically for women with PCOS. You’ll know every exercise is helping you reach your goals with these workouts! You should also listen to the episode of A Cyster and Her Mister about exercise dos and don’ts! 

Maintain a balanced diet. 

Like exercise, a balanced diet can be helpful for healing all around! You can improve insulin resistance, hormone balance, and inflammation that could be contributing to AMH levels by choosing the right foods. Nutrient-dense foods like proteins, healthy fats, complex carbs and veggies are all fantastic for your health goals! On the other hand, try replacing processed food and inflammatory foods like gluten and dairy from your lifestyle.

Starting a new diet is intimidating for everyone, but it’s even more intimidating when you’ve got big health goals like boosting fertility! Luckily, you can also find PCOS-specific meal plans on The Cysterhood app that are full of delicious meals, snacks, and drinks that won’t make you feel like you’re dieting at all. Honestly, I view it as a long-term and realistic lifestyle change that’s not restrictive! It’s about being intentional for full lifestyle change and improvement. You got this Cyster!

Reduce stress levels.

Stress is a big contributor to hormone imbalance and insulin resistance. Not only that, research shows that high cortisol (stress hormone) levels in patients with PCOS can disrupt ovarian function, potentially contributing to increased anti-mullerian hormone (AMH) levels. So, reducing stress is key! Plus, who wants to be stressed out?

Eating PCOS friendly foods and getting in movement will help you reduce stress, but so will getting better sleep, spending time in nature, meditating, engaging in hobbies, and cutting caffeine. Yes, cut the caffeine, it can be a huge contributor to elevated cortisol levels! (Or, at least, try to reduce it!) 

Drink lots of water. 

Proper hydration is essential for every system in our body to function like it’s supposed to, so it’s no surprise drinking water would help with AMH levels too! With better hydration, you experience better blood flow to your ovaries. That can prevent cysts and boost overall ovarian function, which is great for AMH levels! Plus, hydration can have an impact on hormone balance and insulin resistance as well! Time to get to sipping. 

Prioritize good sleep.

Sleep has a direct relationship to hormone balance. Without proper sleep, our bodies may not trigger the production of necessary reproductive hormones or it produces them inconsistently. Both can be bad for fertility and AMH levels. 

Beyond the direct fertility benefits of getting 7-9 hours of sleep a night, there are several indirect improvements in your health that can impact AMH levels. Stress, insulin resistance, and inflammation can all improve with good quality sleep! If you’re not sure how to get there, read my post on bettering sleep with PCOS! 

Consider taking vitamin D3, omega-3, and CoQ10.

No matter how good your eating habits are, it’s really hard to get all the necessary vitamins and minerals! Supplements can come in hand when it comes to healing PCOS and lowering AMH levels. Vitamin D3 is great for hormone balance and reproductive health, among lots of other benefits you can hear about here! 

Omega-3 is another supplement that can provide powerful symptom relief for Cysters! Here’s all the benefits of omega-3 for PCOS, but it can help AMH by helping regulate hormones and reducing inflammation. And, CoQ10 is known as the fertility supplement! It can be super beneficial for overall reproductive health including increasing egg quality, which can help with AMH levels!

You can grab all these supplements on Ovafit. Vitamin D3 is in my NSF-certified multivitamin called MetaMulti, and I have a stand-alone omega-3 and Coq10 supplements that are all included in the Metabolism Plus bundle. These supplements are the best quality and designed and curated specifically for women with PCOS! No need to shop around for the best vitamins for your body, Cysters! 

Talk to a professional. 

Once you determine you have high AMH levels, it’s best to talk to a healthcare professional with experience in helping PCOS patients. They can discuss different fertility treatment options and help you make the best choice for your situation. 

You can lower your AMH levels naturally using these tips! 

Trying to conceive with fertility issues can be one of the hardest things a Cyster goes through. But, don’t ever give up hope, because there are so many ways you can improve your ovarian reserve status, boost egg quality, improve ovulation, and increase your chances of conceiving and having a healthy pregnancy. You can find all the natural PCOS management tips you need on the blog, so make sure you check it out! The Cysterhood is here for you!

Polycystic ovarian syndrome (PCOS) is a hormonal condition that affects women of childbearing age. When people think of PCOS, they often think of two main symptoms: irregular periods and infertility. However, there are a lot more symptoms of PCOS that affect Cysters every day. 

Some of those symptoms include acne, weight gain, hair loss, excessive hair growth on the face/body, mood swings, headaches, ovarian cysts, and extreme, chronic fatigue. That last one is what we’re focusing on today! Daytime sleepiness and low energy levels may seem like no big deal, but if you’re someone who deals with chronic fatigue, you know it’s much more than that! Fatigue can prevent you from reaching your full potential and getting the joy out of your life that you SO deserve! 

Luckily, there are ways to treat chronic fatigue and finally get your energy back. As we all know, once you feel energized and focused, it’s much easier to tackle whatever life brings our way. So, here are a few ways to remedy fatigue and feel like yourself again. 

How to Treat PCOS Fatigue

If you have PCOS, you know chronic fatigue can be one of the most challenging symptoms. It can make even simple tasks feel overwhelming and leave you feeling totally defeated. That’s why managing fatigue should be one of the first steps in your healing journey.

When you have more energy and mental clarity, you’ll have the motivation and stamina to tackle other PCOS symptoms—whether it’s infertility, weight gain, or skin and hair health. Think of it as building a strong foundation: once you feel rested and energized, everything else becomes a little easier to handle. That’s why today I’m sharing my best tips for naturally treating fatigue.

 Why Does PCOS Cause Fatigue?

If you feel like you just want to sleep all the time, it’s not because you’re lazy. There are so many things working against people with PCOS! Here are some of the reasons Cysters experience chronic fatigue:

Hormonal Imbalances

• High androgens (testosterone) can disrupt energy metabolism.
• Low progesterone levels may cause sleep disturbances and tiredness.

Blood Sugar Fluctuations

• Insulin resistance leads to spikes and crashes in blood sugar, causing fatigue.
• Low energy between meals due to poor glucose utilization.

Sleep Disturbances

• Higher risk of sleep apnea 
• Difficulty falling or staying asleep due to hormone imbalances.
• Disrupted circadian rhythm from insulin and cortisol irregularities.

Chronic Inflammation

• PCOS is often associated with low-grade inflammation, which can sap energy.

Thyroid Dysfunction

• PCOS increases risk of hypothyroidism, which causes tiredness, brain fog, and weight gain.

Mental Health Struggles

• Higher rates of anxiety and depression can contribute to fatigue.
• Stress and worry can worsen sleep quality and energy levels.

Nutrient Deficiencies

• Low levels of vitamin D, magnesium, and B vitamins can impact energy.
• Poor absorption or diet restrictions may worsen deficiencies

Best Ways to Boost Energy Levels with PCOS

Get your hormones tested.

The first step to tackling PCOS fatigue is getting your hormone levels checked. Knowing your exact levels of thyroid hormones, cortisol, insulin, and more give you a clear picture of what’s happening in your body. Once you understand what you’re up against, you can focus on the biggest issues first, instead of guessing. This makes it easier to find fast relief! 

You can discuss bloodwork with your doctor, but you can also get 50% off this comprehensive test from Equilife. 

Balance your diet and prioritize PCOS-fighting foods. 

One of the main culprits of polycystic ovary syndrome (PCOS)-related fatigue is insulin resistance. Up to 80% of women with PCOS experience insulin resistance, and it can domino into a lot of problems. Basically, our bodies don’t process glucose properly, and instead of sugar turning to energy, it’s stored as fat and raises our blood sugar levels. This results in weight gain, insatiable cravings, difficult weight loss, and LOTS of fatigue. (Insulin resistance can even develop into type 2 diabetes if left untreated long-term.) 

However, you can manage insulin resistance with a balanced diet and lifestyle changes! You can learn more about my suggested diet in this post and by downloading The Cysterhood app that’s full of PCOS-friendly recipes and a strategic meal plan to help you not only lose weight, but relieve common symptoms like fatigue. 

Here are the key takeaways from a PCOS friendly diet:

• Discover your carb tolerance before going too low carb.
• Eat lots of protein, fiber, healthy fats, leafy greens, and vegetables.
• Feel free to eat fruit, but be wary of the natural sugars. 
• Consider cutting gluten and dairy since they’re often inflammatory foods!
• Speaking of inflammatory foods, avoid processed sugars and fried foods.
• Don’t skip meals.
• Reduce or avoid alcohol. 

Take the right supplements. 

Even if you have a balanced diet, it can be really hard to get all the right vitamins and minerals. I can’t even do that! However, our essential nutrients are vital for our body’s natural processes. So, if we’re struggling with insulin resistance and hormone imbalances, we’re always going to have problems if we don’t have the vitamins and minerals necessary to regulate our bodies. 

Supplements can help! Here’s a list of the best supplements for PCOS, but the best way to figure out what you need is to ask your doctor about getting a lab test. That way you know exactly where you’re short! For my Ovafit supplement line, I took tons of PCOS research into consideration to create the perfect vitamins for a Cyster’s needs and goals. On the Ovafit website, you’ll find Ovasitol, Berberine Advanced, CoQ10, curcumin, omega-3, and MetaMulti. (It’s the Cadillac of multivitamins.)  

Regulate your period. 

Other common PCOS symptoms include painful and heavy periods. All that heavy menstrual bleeding can actually cause an iron deficiency, which is notorious for triggering fatigue. So, getting your periods under control can help a lot with daytime fatigue especially if you’re most fatigued post period. 

Luckily, a lot of the treatments on this list can do double-duty to regulate your periods as well. That’s the great thing about managing hormones and insulin resistance, usually you see improvement on all your PCOS symptoms from treating these two core issues! For more on period regulation, listen to the episode of A Cyster and Her Mister called Period Repair Manual with Author Dr. Lara Briden. 

Drink more water. 

A reason a lot of people (even those without PCOS) experience fatigue is dehydration. Just like your body needs the right nutrients to carry out its functions, it needs water to do its thing too! Without adequate hydration, your blood volume drops and your muscles and organs can’t get enough oxygen. What happens then? Fatigue! So, grab your favorite water bottle and stay hydrated!

Avoid drinking caffeine.

Many of us reach for an energy drink, soda, or coffee when we’re feeling tired. In theory, this isn’t a bad idea. When we’re tired, usually it’s because we have an imbalance in our melatonin and cortisol levels. Too much melatonin makes us sleepy, and caffeine elevates the cortisol levels to wake us up. 

But, what is cortisol? It’s our stress hormone! A little of it is okay, because it keeps us focused and alert, however, too much cortisol has us feeling wired, anxious, overwhelmed, and, guess what? Fatigued. This type of fatigue is called adrenal fatigue, and it’s when our adrenal system can’t keep up with the demand for cortisol and our whole body experiences fatigue and hormonal imbalances because of it. Excess cortisol can even increase your insulin resistance!

All that’s to say . . . avoid drinking too much caffeine, especially if you feel like you already struggle with stress management. You’ll probably find that you’re more awake, focused, and calm without it!

Practice stress management. 

So, in the last section we learned stress is bad. Stress is not good for fatigue, both because of the adrenal issues and the high blood pressure that can accompany high cortisol levels. Because of this, practicing good stress management can be super helpful to reduce your fatigue. 

This process is different for everyone, but exercising, learning deep breathing techniques, cutting down on commitments, participating in your favorite hobbies, and more can help you keep more calm and relaxed for a more balanced body. 

Prioritize your mental health.

Another big contributor to fatigue is poor mental health. Many women with PCOS struggle with anxiety, depression, and low self-esteem. Some of the PCOS mental health issues are because of physiological factors like high cortisol and poor sleep quality. But some of it comes from the dread of trying to manage PCOS symptoms. And let’s be real—mental health struggles can really drain your energy, leaving you feeling constantly tired, foggy, and unmotivated.

So, if you’re looking to boost your energy and feel better overall, don’t just focus on the physical side of things. Taking care of your mental well-being can make a surprisingly big difference in your energy and how you feel day to day. Consider things like seeing a therapist, finding a strong support system, meditation, practicing gratitude, and getting out in nature.

Do slow weighted workouts.

Exercise is good for fatigue! That’s right, working out can actually make you feel more energized. This is because low-impact exercises like swimming, yoga, walking, and slow-weighted workouts can improve insulin resistance and help support hormone balance (including cortisol.) 

It’s important to do exercises that don’t raise your heart rate and make you produce a bunch more cortisol. Nothing high intensity if you have PCOS! Instead, do one of these PCOS-approved exercises and download The Cysterhood app for customized workout plans! 

Improve your sleep hygiene.

This might seem like a no-brainer, but getting better sleep at night can definitely boost your energy levels and fight daytime sleepiness. However, regulating sleep patterns can be hard with PCOS, because Cysters are more likely to experience sleep disorders like obstructive sleep apnea, insomnia, and more. 

So, what can you do? Do your best to practice good sleep hygiene to increase your chances of getting a good night’s sleep. Here are some things you should try: 

• Wind down at the end of the night with rose hip tea, read a book, music, or mediation! 
• Consider taking a magnesium supplement.
• Stick to a consistent sleep schedule. 
• Consider taking CBD. 
• Turn off screens before bed. 
• Make your bedroom an oasis you’re excited to sleep in. 

Limit blue light exposure during the day. 

Blue light from electronics has been linked to sleep disturbances and daytime fatigue. The blue light can alter our body’s release of melatonin and really mess up our sleep cycles. If that wasn’t enough, blue light can also make us feel more stressed, anxious, and depressed, research finds. That means blue light could be contributing to fatigue in more ways than one!

I recommend limiting your screen time, especially at night. However, I understand many of you work in front of computers, so limiting it can be hard! In that case, consider blue light blocking glasses to reduce your exposure. 

Spend time in nature. 

Just like limiting your time in front of electronics can improve a lot of the factors leading to fatigue, so can spending time in nature! Getting outside has been shown to help the body regulate its circadian rhythms that means better sleep at night and more alertness during the day! Beyond that, being outside in the sun is stress relieving and mood boosting. Both are great for fighting fatigue. 

Fatigue is common with PCOS, but you can treat it using these natural methods!

Chronic fatigue is more than just feeling a little sleepy in the afternoon. Excessive daytime sleepiness can disrupt all your goals and steal your joy. However, you can reverse your symptoms, heal your PCOS, and get relief from your fatigue naturally! Use these techniques and find more ways to thrive with PCOS on the blog! 

No matter who you are, chances are your body has changed quite a bit since your early 20s. Losing weight can be difficult for anyone and changing over two decades of established lifestyle habits can be super overwhelming. And, if you’re a woman with polycystic ovary syndrome (PCOS), losing weight is even more difficult. 

PCOS is a hormonal disorder that affects up to 20% of women of childbearing age. It impacts everyone a little differently depending on their PCOS type, but one of the main symptoms of PCOS includes infertility, irregular menstural cycles, acne, and abdominal weight gain, often called “PCOS belly.”  

So, today, I’ll explain what PCOS belly is, what causes it, and give you some tips to get rid of it. Here’s what you need to know:

What is PCOS Belly?

PCOS belly is the disproportionate accumulation of abdominal fat in a woman with polycystic ovarian syndrome. A woman can totally have increased body fat and weight gain elsewhere, but for many with PCOS, there’s a higher concentration on the belly. It’s usually the hardest to get rid of too! Even when you achieve your ideal body mass index (BMI) you may still have the stubborn pouch of belly fat.

What Causes PCOS Belly?

• Stress
• High Testosterone 
• Insulin Resistance 
• Poor Sleep 

What Does PCOS Belly Look Like?

This really depends on the person, but simply PCOS is extra body weight around the midsection that is disproportionate to the rest of the body. It’s usually bloated and prominent, giving you a so-called “apple” shape.  

How To Get Rid of PCOS Belly 

Manage your blood sugar levels. 

The main way to get rid of PCOS belly fat is to stop the cycle of stress and insulin resistance. The “cycle” is when your body produces stress hormones in response to inflammation, hormonal imbalances, or your own anxiety. This triggers your body’s fight-or-flight response, causing an increase in insulin resistance, androgens, and weight gain. This rise in insulin resistance then worsens inflammation and throws off hormone levels, and the weight gain has you stressed! See the vicious cycle?

So, in order to stop the cycle, you need to first manage your blood sugar. Insulin resistance is when your body doesn’t process sugar correctly, and instead of converting the glucose to energy, it stores it in your body. (There’s the fight-or-flight response.) You can improve insulin sensitivity and lose PCOS belly fat by watching your sugar intake carefully and doing the rest of the suggestions on this list! 

P.S. Doing this can also lower your risk of type 2 diabetes and heart disease, two complications closely linked with insulin resistance and weight gain.

Start measuring your hip to waist ratio.

Jumping on the scale isn’t always an accurate reflection of your weight loss progress because there are just too many factors that can throw off the number and then throw you off for the rest of the day! Instead, measuring your waist to hip ration helps you understand how much belly fat you’re losing, which means you’re improving insulin resistance and inflammation and that has more of a significant impact on your metabolic health & PCOS than just a number on the scale. So, grab a measuring tape and:

• Breathe out
• Use a tape measure to check the distance around the smallest part of your waist just above your belly button, this is your waist circumference!
• Measure the distance around the largest part of your hips- this is your hip circumference
• Then, download The Cysterhood app and input your data in our WHR Ratio Tracker! This way you you can track your progress and learn how to lose weight with PCOS, with the added benefit of gluten and dairy free recipes and PCOS friendly workouts

Consider getting a blood test.

To really know what’s going on inside your body, it’s a good idea to get lab work done. It can tell you your exact hormone levels that could be contributing to your weight gain, PCOS belly, or any other PCOS symptom. It gives you a great starting point, so you know how to curate the right natural treatment plan for your unique body. Plus, you can take the test later on in your healing journey to have real data to show your progress!

I recommend this blood test from EquiLife. It’ll test all the PCOS-related hormones from estrogen and testosterone to cortisol and insulin.

Take the right supplements.

Supplements can also help support your body and get it out of this fight-or-flight mode. Make sure you discuss new supplements with your doctor before beginning, but here are some beneficial supplements for people with PCOS and how they could help: 

• Lowers male hormones (androgens): zinc, omega-3, Ovasitol
• Reduces insulin resistance: , Ovasitol, omega-3, vitamin C, probiotics, magnesium, and chromium
• Maintains hormone balances and more: Adrenal support and vitamin D3

You can purchase a lot of these from my NSF-certified supplement line, Ovafit! The Metabolism Plus bundle includes omega-3 and a multivitamin that covers most of your vitamin needs. And, adding Berberine Advanced and Ovasitol powder to the mix gives you well-rounded support for lowering blood sugar, improving hormone levels, and easing symptoms overall. All these supplements were specifically designed for a PCOS body, and they can help you find symptom relief and get rid of that PCOS belly. 

Reduce your stress levels and caffeine intake. 

As I mentioned, stress is a main component of that cycle. So, when you can manage stress, you’ll probably see big improvements in hormone balance, insulin resistance, high blood pressure, and weight management! To de-stress, try meditating, getting out in nature, doing things you love, exercising, and resting. Here are more self-care ideas for women with PCOS.

I also included caffeine here, because caffeine is actually a big contributor to stress. It works by increasing the cortisol (stress hormones) in our bodies to make us more awake and alert. However, too much has us feeling anxious, wired, and stressed. So, try reducing your caffeine. After you’ve had too much, it won’t help you stay awake anyway, it’ll actually cause adrenal fatigue and trigger your body to pack on the pounds. 

Do low-impact, full-body workouts. 

Full-body workouts and strength training can be a great way to burn a lot of energy and therefore fat! However, I don’t recommend doing a lot of high-impact intense workouts that get your heart pumping. That can raise your cortisol levels and throw you back into that insulin resistance cycle. 

The best exercises for PCOS include slow-weighted workouts, yoga, pilates, light cardio, and walking. All pretty easy, right? If you need more guidance, listen to this episode of A Cyster and Her Mister where I discuss the Dos and Don’ts of PCOS exercise. Then, download The Cysterhood app for all of my PCOS workout plans! 

Get 8 hours of good sleep. 

Sleep is essential for weight loss! It helps manage your insulin sensitivity, hormone balance, and stress levels. I recommend turning off screens in the evening, creating a calming nighttime routine, and going to bed early enough to get a full 8 hours. 

With PCOS, I know that is easier said than done, because women with PCOS are at a much higher risk of experiencing sleep issues over the average woman. Here’s more on how to improve sleep with PCOS. Once you get sleep under control, losing that belly fat will get easier! 

Eat well with an intentional diet. 

Finally, the right diet can help women with PCOS lose PCOS belly fat. Your diet shouldn’t be super restrictive, stressing out your body more. Plus, every diet needs to be just as much about what you should eat and not so much about what you shouldn’t eat. 

I recommend you consider an anti-inflammatory gluten- and dairy-free diet that includes a lot of PCOS-fighting foods. It can help you reverse PCOS and find tons of symptom relief even beyond weight loss. You can learn more about my PCOS diet plan here and download The Cysterhood app for meal plans and PCOS-friendly recipes that’ll help you reach your goals!  

PCOS Weight Loss Belly Fat Results 

If you need proof that you can do this, look at one of our Cysters Kristi! She downloaded The Cysterhood app, joined our community, and started her natural PCOS healing journey in 2021. With the help of the PCOS Weight Loss resource, she figured out the lifestyle changes she needed to make to see that PCOS belly melt away. It’s pretty amazing! This can be your story too!

PCOS belly can be hard to lose, but with the right lifestyle and diet changes, you can get there!

There are few things as frustrating as doing everything you’re “supposed” to do to lose weight, and seeing zero progress. This is the experience most Cysters have with weight loss! However, your body is unique and requires a unique approach to weight loss. Start your journey here with us at The Cysterhood and my tips for losing weight with PCOS! 

We’ll help support you the whole way, and I’ve got tons of resources to make weight loss easier and more effective for women with PCOS. We can do this together! You got this!

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause a myriad of different symptoms ranging from common to rare. One of the more common symptoms of PCOS women experience is headaches! 

If you’re a woman with PCOS and have headaches, but have always thought of the conditions as two separate issues, that’s probably not the case. Unfortunately, there are multiple ways PCOS could be causing regular headaches in Cysters like you!

So, I’m dedicating this post to PCOS and migraines. I’ll describe the relationship between the two and then give you some natural ways to improve your headaches and overall health as you naturally heal your PCOS! 

Here’s what you need to know:

PCOS Headaches: Causes and Treatment Options

Headaches with PCOS can range from a dull ache to a splitting migraine. They can happen at any time, depending on the cause, but often a Cyster will experience migraines 2 days before your period or the first 3 days of your period. (Sometimes these are called menstrual migraines.) 

No matter when they happen or how bad they are, headaches totally disrupt your life. They can prevent you from doing things you love or enjoying the present. So, getting to the bottom of the cause and finding relief should be a priority of any Cyster! 

Does PCOS Cause Headaches?

Yes, PCOS can cause headaches in 3 different areas. The main culprit is hormonal imbalance. Women with PCOS often have imbalances of sex hormones, including estrogen and testosterone. Fluctuations of both hormones (specifically drops in estrogen levels during the menstrual cycle) are known to trigger migraines!

Another reason a woman with PCOS might get headaches is chronic inflammation.  Inflammation happens when the immune system attacks toxins and bacteria, and goes back down when the “threat is neutralized.” However, in women with PCOS, because of poor gut health and other triggers, the immune system often attacks healthy cells and inflammation never goes away! 

This chronic inflammation is taxing on the body, and can cause symptoms like swelling, pain, fatigue, and headaches! Plus, it can further throw your hormones out of whack, which could worsen your headaches and other symptoms as well. 

The last potential trigger of a PCOS migraine is insulin resistance. Insulin resistance is when your body doesn’t properly process glucose, and instead of turning sugar to energy, it absorbs it into the body. This raises your blood sugar, worsens hormonal imbalances, triggers inflammation, and spirals into plenty other common PCOS symptoms headaches are one of those! 

And since insulin resistance can negatively impact inflammation and hormone balance, all three of these likely work together to give you chronic headaches. Luckily, there are natural ways to improve these conditions and hopefully improve your headaches as well!

How To Treat PCOS Headaches

Try cutting gluten and dairy. 

Gluten and dairy both have proteins that the immune system sometimes identifies as harmful. Because of this, the immune system attacks the proteins, causing gut health issues and inflammation. I recommend you try cutting both gluten and dairy for 30 days and see if you identify improvements in symptoms like bloating, digestive trouble, fatigue, skin issues, and headaches! 

Eat balanced meals.

Eating the right foods can help all three of these problem areas! Of course, if you choose to cut dairy and gluten, that’s a great start for improving inflammation! But reducing processed foods, sugar, red meat, alcohol, and caffeine and instead eating more nutrient-rich foods will help you manage insulin resistance and hormone balance as well. You could experience more regulated hormone and blood sugar levels that could see improvements in headaches as a result. 

Here’s more on foods to avoid with PCOS and here’s also a list of my favorite PCOS-fighting foods! To make it really easy, though, I recommend downloading The Cysterhood app which is full of recipes that promote your healing goals and taste delicious!  

Prioritize sleep.

Sleep is essential for good health, but specifically for hormone balance and insulin resistance! Getting enough sleep can help you regulate everything in your body better and reduce the symptoms of hormonal imbalance and insulin resistance like migraines.  

However, I know this can be super hard for Cysters! Many women with PCOS struggle with sleep, and many even develop sleep apnea, insomnia, or other disorders. If this is you, here are some tips for getting better sleep with PCOS. 

Do low-impact exercises. 

Exercise can also improve your risk factors of developing migraines. But, I don’t recommend any and every type of workout! If the goal is to maintain hormone balance, you’ve gotta keep your stress levels low that means no heart-pumping exercises. 

I recommend low-impact exercises like yoga, pilates, light cardio, walking, and slow-weighted workouts. These exercises will help you increase insulin sensitivity, reduce inflammation, and balance your hormones, among so many other things! Because it can help with so much, headaches will likely improve too with other conditions. You can find PCOS-specific workout guides on the app. 

Practice stress management. 

Stress is another contributor to hormone imbalance, insulin resistance, and inflammation. By learning and practicing stress-management techniques, you can do a lot to help your headaches and other PCOS symptoms! 

Exercise can help with stress management, and so can things like practicing mindfulness, using essential oils, spending time in nature, getting enough sleep, and doing things you love. Here’s more on PCOS self-care. 

Take intentional supplements. 

Always consult your doctor before trying any new supplements, but supplements can be a good way of naturally supporting your body’s healing! Here are some of the best supplements for your PCOS headache: 

• Magnesium 
• Curcumin
• Omega-3 
• Vitamin D
• Ovasitol
• Probiotics 
• Adrenal Hormone Support 
• Zinc 
• Multivitamin 

The effects of PCOS on the body can definitely cause headaches, but you can find relief! 

PCOS can be reversed and you can live symptom free! With a deep understanding of PCOS and the right lifestyle changes, you can thrive and we’re here to support you. For more ways to heal, head to the PCOS Weight Loss blog and don’t forget to listen to my podcast, “A Cyster and Her Mister!” The Cysterhood is here to help empower you to take back your life despite PCOS.