If you’ve ever found yourself searching for something sweet that won’t send your blood sugar spiraling, this Almond Butter Fudge is the perfect answer. Managing PCOS doesn’t mean giving up chocolate…it just means being mindful of the kind of ingredients that support your hormones rather than work against them.
This creamy, melt-in-your-mouth fudge is made with simple, wholesome ingredients: dark chocolate, almond butter, cinnamon, and vanilla. It’s rich, satisfying, and full of healthy fats that help stabilize energy levels and curb cravings; everything you want from a PCOS-friendly dessert!
Let’s talk about why this sweet treat actually works with your body, not against it.
Why Almond Butter Fudge Is Great for PCOS
1. Supports Blood Sugar Balance
Blood sugar fluctuations are one of the most common challenges for women with PCOS. The combination of healthy fats and protein from almond butter helps slow down digestion, leading to a more gradual release of glucose into the bloodstream. This means fewer crashes and fewer sugar cravings later in the day.
Pairing healthy fats with chocolate makes this fudge a smart choice when you need a treat that won’t trigger insulin spikes.
2. Rich in Magnesium and Antioxidants
Both dark chocolate and almonds are high in magnesium — an essential mineral that helps regulate mood, improve sleep quality, and may even support hormone balance. Many women with PCOS are deficient in magnesium, which can contribute to PMS symptoms, anxiety, and fatigue.
Dark chocolate also contains antioxidants called flavonoids, which have been shown to improve insulin sensitivity and support heart health — both key for managing PCOS symptoms.
3. Hormone-Supportive Ingredients
Each ingredient in this recipe has a specific hormone-supportive benefit:
Almond Butter: A source of vitamin E and healthy fats, which play a role in regulating ovulation and reducing inflammation.
Cinnamon: May help reduce insulin resistance and support metabolic health.
Dark Chocolate: Provides serotonin-boosting compounds that support mood and reduce stress (which in turn helps regulate cortisol, a hormone that can worsen PCOS symptoms when elevated).
Sea Salt: Just a pinch can enhance flavor and help replenish trace minerals.
These ingredients come together to create a balanced dessert that actually nourishes your body — instead of spiking and crashing your blood sugar levels.
4. Anti-Inflammatory Benefits
PCOS is often associated with chronic low-grade inflammation. The healthy fats in nut butter and the polyphenols in dark chocolate both contain anti-inflammatory compounds that can help calm inflammation and support overall metabolic health.
Enjoying small portions of these foods regularly can help you create an anti-inflammatory, hormone-supportive eating pattern that feels sustainable — not restrictive.
Almond Butter Fudge Recipe
Here’s how I build this recipe to be delicious, hormone-supportive, and easy enough to whip up any day of the week.
1 cup smooth, drippy almond butter (or your favorite nut or seed butter)
1 tsp vanilla extract
½ tsp cinnamon
¼ tsp salt, plus extra to sprinkle on top (optional)
👩🏻🍳Instructions
Prepare your pan. Line a deep pan or 10×10-inch dish with parchment paper, or use muffin liners for easy portioning.
Melt the base. In a microwave-safe bowl (or over the stovetop using a double boiler), melt your chocolate chips and almond butter together until smooth. Stir occasionally to prevent burning.
Add flavor. Once melted, whisk in vanilla extract, cinnamon, and salt. The cinnamon adds warmth and may support blood sugar balance — a small but meaningful addition!
Pour and set. Pour the mixture into your lined pan and spread evenly with a spatula. Sprinkle with a pinch of sea salt for that perfect sweet-salty finish.
Chill until firm. Refrigerate or freeze until solid (about 1–2 hours). Let it thaw slightly before cutting into small squares.
Slice and store. Cut into 24 bite-sized pieces. Store in an airtight container in the fridge for up to two weeks, or freeze for longer storage.
Mindful Eating for PCOS
One of the biggest mindset shifts when managing PCOS is realizing that food is not the enemy. You don’t have to avoid desserts completely — you just have to be intentional about how and what you eat.
When you eat mindfully, you allow yourself to enjoy treats like this fudge in moderation. Instead of guilt, you feel grounded knowing your choice supports your body. It’s a gentle, sustainable approach to food freedom — and it’s a big part of building a healthier relationship with your PCOS journey. By combining healthy fats, antioxidants, and hormone-supportive nutrients, this healthy fudge for PCOS is more than just dessert — it’s a small act of self-care.
So go ahead, melt that chocolate, whip up a batch, and enjoy every bite. You deserve to treat yourself in a way that feels both delicious and nourishing. 💛
And if you love this recipe, you’ll be happy to know there are tons of other hormone-balancing, PCOS-friendly snack and dessert recipes in The Cysterhood app, designed to make healthy indulgence easy and accessible.
Most people know that polycystic ovary syndrome (PCOS) can affect your periods and fertility. But they don’t realize that its impact doesn’t stop once you conceive. It can follow you into pregnancy, increasing the risk of complications like gestational diabetes.
One of the main drivers behind a lot of PCOS symptoms is insulin resistance. It’s to blame for common struggles like fatigue, cravings, stubborn weight loss, brain fog, irregular cycles, hirsutism, fertility challenges, and more. If it goes unchecked, PCOS can even raise your risk for long-term health issues like heart disease and type 2 diabetes.
Since this condition already increases a Cyster’s risk of type 2 diabetes, it’s probably no surprise that women with PCOS are also more likely to develop gestational diabetes during pregnancy. I understand how this could cause anxiety in expecting Cysters out there, but don’t stress! There are ways to reduce your risk and have a healthy pregnancy.
To help you fully understand what’s happening, the risk factors, and how to manage those blood sugar levels, I’ve put together this guide to PCOS and Gestational Diabetes.
Here’s what you need to know:
PCOS & Gestational Diabetes: Understanding the Risk
Gestational diabetes often pops up in the second or third trimester, and it can impact both you and your baby. When blood sugar runs high during pregnancy, it can raise your chances of high blood pressure, preeclampsia, and other complications. It can also cause your baby to grow bigger than average, which can sometimes make delivery a challenge.
Even after your little one arrives, gestational diabetes can have lasting effects. For example, you may have a higher risk of developing type 2 diabetes later in life. At the same time, your baby could be more likely to experience low blood sugar and breathing issues at birth.
No one likes to talk about the potential of adverse pregnancy outcomes, making it a sensitive, anxiety-inducing topic. But knowing the details can help you take smart steps toward a healthier, happier pregnancy!
Are Women With PCOS More Likely to Have Gestational Diabetes?
Yes! Let’s first look at the basics. Gestational diabetes mellitus (GDM) is a type of diabetes that only develops during pregnancy. It happens when hormones that support your baby’s growth make your body less responsive to insulin. Basically, instead of glucose turning into energy in your cells, that sugar stays in your bloodstream and can get stored as fat.
Essentially, Cysters are already starting at a disadvantage. Since insulin resistance is already a challenge for most of us before pregnancy, this increases the risk of gestational diabetes. PCOS itself is considered an independent risk factor for GDM, regardless of age, family history, or BMI.
Previous studies have found that only 5% to 9% of women without PCOS develop gestational diabetes. Comparatively, between 14% and 28% of Cysters do develop it. In retrospect, this means that women with PCOS face a 56% to 460% higher risk of developing gestational diabetes. That’s a significantly increased risk.
How Does PCOS Cause Gestational Diabetes?
Insulin Resistance
As I mentioned, insulin resistance is the main thing to blame. It starts when a Cyster’s body struggles to process glucose. When your cells aren’t responding to insulin like they should, blood sugar levels rise, and your whole metabolic system becomes dysfunctional.
When you’re pregnant, the hormonal changes make your body even less responsive to insulin, potentially triggering gestational diabetes.
High Androgen Levels
Hormonal imbalance is another root issue of PCOS. One of the most common out-of-balance hormones is androgens (AKA male sex hormones). When androgen levels are high, it actually prompts your ovaries to produce more insulin. This, of course, boosts your chances of developing insulin resistance and gestational diabetes!
High androgen levels during pregnancy are a concern on their own, too. These irregular hormones can lead to difficulties with implantation, preterm birth, and issues with fetal development. That’s why it’s important for pregnant women with PCOS to be mindful of their androgen levels.
The last major root issue of PCOS is inflammation. Inflammation is your immune system’s way of fighting off illness or toxins in the body. Normally, it’s a temporary “emergency mode” that helps get your body back on track. But when inflammation becomes persistent, it can lead to chronic symptoms and a host of problems.
When your body is stuck in this survival mode, it can interfere with insulin signaling. Essentially, your body thinks something is wrong and responds by storing fat and energy for the future. This can lead to insulin resistance and significantly increase the incidence of GDM in women with PCOS.
How to Prevent Gestational Diabetes With PCOS
Be mindful of blood sugar balance before pregnancy, if possible.
As I’ve discussed, insulin resistance in women with PCOS often starts long before pregnancy. The sooner you recognize the symptoms and take action, the better your chances of improving your health now and setting yourself up for a complication-free pregnancy later. Once you are pregnant, your options for managing symptoms are more limited. Things like curbing cravings and staying active can become much harder or impractical.
If you’re not sure whether you’re dealing with insulin resistance, here are some of the common symptoms Cysters experience:
Fatigue or low energy
Difficulty losing weight or unexplained weight gain
Strong sugar or carb cravings
Brain fog or trouble concentrating
Irregular menstrual cycles
Excess facial or body hair (hirsutism)
Skin changes, like dark patches (acanthosis nigricans)
High blood pressure or cholesterol issues
Increased thirst or frequent urination
Sound familiar? If so, you probably have insulin-resistant PCOS. Below, we’ll get into exactly how to naturally manage blood sugar levels with PCOS.
Eat a gluten- and dairy-free anti-inflammatory diet.
The thing that has the biggest impact on your insulin sensitivity is the food you eat. Eating a lot of processed, sugary foods can make your body less responsive to insulin over time. So, if you’re a Cyster who already struggles with insulin resistance, a balanced and intentional diet can make all the difference.
Changing eating habits can be hard, but as a PCOS dietitian, I don’t advocate for highly restrictive diets or even super low-carb diets. They put so much stress on you and your body, and the outcome? More frustrating symptoms. Stress can actually increase insulin resistance, meaning a strict diet can backfire and worsen exactly what you’re trying to heal.
So, what should you do? Here are the core components of a PCOS-friendly diet:
Avoid inflammatory foods:
Remember, inflammation is not a friend to insulin sensitivity. So, cutting out inflammatory foods can help you keep chronic inflammation in check. Sugary snacks, refined carbs (like white bread, white rice, pastries, etc.), fried foods, prepackaged snacks, and processed meats are all good to cut out. I also recommend Cysters try cutting out gluten and dairy, since it’s a common trigger for women with PCOS.
Fiber and healthy fats help balance blood sugar and improve insulin sensitivity in PCOS. Fiber slows sugar absorption, while healthy fats reduce inflammation and support stable energy. As a result, both of these nutrients make it easier for your body to manage insulin.
Some high-fiber foods include broccoli, spinach, Brussels sprouts, berries, apples, lentils, chickpeas, oats, and quinoa. For healthy fats, aim for avocado, nuts, chia seeds, and fatty fish. Plenty of tasty ingredients to add to your daily meals.
This Mongolian beef recipe that I recently posted about is a great example of a PCOS-friendly meal. You can find plenty more like this both on the blog and in The Cysterhood app!
Up your protein intake:
Protein is a great way to keep blood sugar balanced with PCOS. It slows sugar absorption, helps you feel full longer, and curbs cravings. Including protein in every meal supports steady energy and healthier insulin levels.
Aiming for about 30 grams of protein per meal is a good rule of thumb, especially for breakfast. For a more precise daily target, multiply your body weight by 1–1.2 to get the total grams of protein you should eat each day.
You can get protein from lean meats like chicken, turkey, fatty fish (salmon, mackerel, sardines), and eggs. Plant-based options like lentils, chickpeas, black beans, quinoa, nuts, and seeds also work well. Additionally, you reach your daily goal with high-quality protein powders, too! It can be as simple as adding a few scoops to smoothies, yogurt, oatmeal, or muffins.
If you’re trying to get pregnant, alcohol is already off the table, so no worries there. (It’s not ideal for a PCOS diet either, since it spikes carbs and strains the liver.) But you’re also advised to limit your caffeine intake. Too much caffeine has been linked to lower birth weight, preterm birth, and, yes, high blood sugar.
Even when you’re not pregnant, caffeine raises stress hormone levels, keeping your body in that “emergency mode” I mentioned earlier. When your body feels anxious and wired, it floods your bloodstream with sugar and stores it as fat. Which, as you probably guessed, worsens insulin resistance. During pregnancy, hormone changes make caffeine’s effects even stronger.
The general guideline is to keep caffeine under 200 mg per day. Personally, I recommend going as low as possible to support insulin sensitivity. You’ll likely notice that with less caffeine and more water or other healthy alternatives, you actually feel more energized and focused.
Remember when I explained how high androgen levels can lead to insulin resistance? Luckily, herbal teas can help lower testosterone and balance other hormones. I recommend considering a switch from your usual morning pick-me-up, whether that’s a caffeinated tea or sugary soda, to herbal teas. There are plenty of ways to dress them up to suit your taste, and the hormone-balancing benefits are undeniable.
When you start looking for the best herbal teas for PCOS, the options can feel overwhelming. A strategic tea blend, however, can be just what you need to support insulin sensitivity. Try my Testosterone Relief Tea, an organic blend of research-backed herbs like spearmint, lemon balm, orange peel, chamomile, rosehip, peppermint, cinnamon, nettle, lavender, and calendula. These ingredients have been shown to help balance androgens and provide relief from PCOS symptoms. With this, you know you’re drinking something made specifically for Cysters.
Consider your carb tolerance:
I don’t like low-carb diets because our bodies need carbohydrates. They’re not all bad! Plus, eating too few carbs can increase stress hormones and worsen insulin resistance. And actually, you don’t even have to cut carbs as much as possible—it’s not a one-size-fits-all kind of thing. Instead, it’s better to figure out your carb tolerance. That way, you know how many carbs your body can handle to fuel energy without spiking blood sugar or triggering unwanted symptoms.
Here’s how to find your carb tolerance:
Start with around 15–30 grams of carbs per meal: That’s roughly ½ cup of cooked rice or quinoa, 1 slice of whole-grain bread, or ½ cup of oatmeal.
Pair with protein or fat: Examples include eggs, Greek yogurt, nuts, or avocado. This helps slow digestion and prevent blood sugar spikes.
Observe how you feel: Are you energized or crashing afterward? Optional: measure your blood sugar 1-2 hours after eating if you want more precise data.
Adjust gradually: Increase or decrease carb portions based on your energy, cravings, and blood sugar response.
Eat 3-4 meals a day:
When you’re trying to improve insulin resistance, eating only 3-4 meals per day helps keep insulin levels from staying persistently high. Every time you eat, your body releases insulin to move glucose into your cells. This means that grazing all day can actually make insulin resistance worse. On the other hand, spacing meals gives your body a chance to reset and respond better to insulin.
Fewer meals also give your body time to burn stored glucose and fat for energy. This can reduce cravings, lower inflammation, and improve hormonal balance, which are all important for increasing insulin sensitivity! If you’re wondering, intermittent fasting can be useful for PCOS, too.
Find reliable resources for managing your diet:
Finding PCOS-friendly dishes, meal planning, tracking protein, and measuring carbs can feel overwhelming—especially if you’re pregnant! Luckily, The Cysterhood app handles all of it for you. It offers hundreds of delicious PCOS-friendly meals, a meal plan builder, and helpful trackers to keep you on course.
Don’t believe there are tasty meals that actually fall in line with a gluten- and dairy-free anti-inflammatory diet? Here are some recipes you’ll find on the app:
Chicken Pot Pie
Chili Mac and Cheese
Chicken Alfredo
Pork & Bacon Meatballs
BBQ Chicken Pizza
Fish Taco Bowls
Ferrero Rocher Protein Smoothie
Chocolate Waffles
Hot Chocolate Cookies
Funfetti Cookies
Hibiscus Blackberry Virgin Margaritas
Strawberry Basil Slushie
Does that sound restrictive? Not at all. These meals are nutrient-dense, balanced, and delicious. Whether you’re trying to conceive or managing pregnancy cravings, The Cysterhood has something to satisfy your taste buds while supporting your healing journey.
Get moving every day with gentle, slow-weighted workouts.
Exercise isn’t just about weight loss or muscle building (though those are important for pregnancy, too). It’s more about improving insulin sensitivity and balancing hormones—both of which exercise helps with. Aim for at least 30 minutes a day of gentle, slow-weighted workouts. These exercises focus on lifting weights slowly, through controlled movements and longer muscle engagement. As a result, this maximizes muscle activation and helps your body use more glucose.
Unlike high-intensity or fast-paced workouts that can spike stress hormones like cortisol, slow-weighted training is gentler on the adrenal system. This matters for PCOS, since chronic stress hormone elevation can worsen insulin resistance and androgen imbalances. Plus, slow-strength training increases lean muscle mass, naturally boosting metabolism and supporting long-term blood sugar control.
Starting these exercises now also means your doctor is more likely to clear you to continue them throughout your pregnancy. You can find slow-weighted workout routines tailored for PCOS on The Cysterhood app!
Manage your stress levels with self-care.
As I’ve mentioned throughout this post, stress is harmful to your metabolism and hormone balance. Keeping cortisol levels in check is essential if you want to improve insulin sensitivity and manage PCOS symptoms. Beyond that, chronic stress can impact fetal development and birth outcomes. So, the earlier you can develop good stress management techniques, the better.
Here are some ways you can reduce stress with PCOS:
Gentle movement: Slow-weighted workouts, walking, swimming, or yoga
Mindfulness practices: Meditation, acupuncture, deep breathing, or journaling
Social support: Connect with friends, family, or PCOS communities
Relaxation rituals: Warm baths, calming music, or reading
Set boundaries: Limit exposure to unnecessary stressors when possible
Prioritize 7-9 hours of great-quality sleep.
Sleep is a powerful tool for managing insulin resistance and reducing the risk of gestational diabetes. Poor or insufficient sleep can increase cortisol levels, worsen insulin sensitivity, and disrupt hormone balance, making it harder for your body to regulate blood sugar.
By aiming for 7-9 hours of restorative sleep each night, you give your body the chance to recover, stabilize glucose levels, and balance hormones. I know this probably sounds easier said than done, since Cysters are way more likely to experience sleep disturbance than women without PCOS. To help you get optimal rest, here’s how to sleep better with PCOS.
Talk to your doctor about insulin-sensitizing supplements.
Supplements are a great way to fill nutritional gaps and address common PCOS deficiencies. Many of these vitamins and minerals are essential for supporting insulin sensitivity, hormone balance, and overall metabolic health, so don’t skip them! Also, make sure to choose high-quality, NSF-certified, PCOS-friendly options like the ones offered by Ovafit.
Here are some of the best supplements for managing insulin resistance and lowering your risk of gestational diabetes:
Inositol Complete: Combines myo-inositol and D-chiro-inositol in a 40:1 ratio to improve insulin signaling, regulate menstrual cycles, and support ovarian health.
Berberine Advanced: Natural GLP-1 booster that enhances insulin sensitivity and supports healthy blood sugar levels
Omega-3 Fatty Acids: Reduce inflammation and support healthy insulin-producing cell function, aiding blood sugar control.
Prenatals: Prenatal vitamins can provide essential nutrients like chromium and vitamin D, which support insulin action, secretion, and sensitivity. These nutrients, along with folate, iron, and iodine, help support fertility, hormone balance, and healthy fetal development.
Before starting new supplements, make sure to talk with your doctor to make sure they’re the right fit for you.
Consider continuous glucose monitoring.
Continuous glucose monitoring, or CGM, can be a total game-changer for seeing how your body reacts to food, exercise, and even stress. It lets you track your blood sugar in real time, spot any spikes, and make small tweaks to your meals and daily routine.
If you have PCOS or are at risk for gestational diabetes, CGM gives you practical insights to help keep your blood sugar steady and avoid potential complications. Is regular finger-pricking a pain? Yes, but it may be worthwhile if you want to really understand your progress managing insulin sensitivity.
PCOS means you’re more likely to have gestational diabetes, but you can naturally reduce your risk for a healthier pregnancy.
Having PCOS doesn’t have to mean a stressful pregnancy. With the right tools, like mindful eating, gentle movement, good sleep, and a little self-care—you can support your body, your baby, and your peace of mind.
Every small step you take adds up, helping you feel empowered, confident, and in control. Remember: you’re not just managing PCOS. You’re creating the healthiest, happiest start possible for you and your little one. You’ve got this!
If you’re looking for more resources, head over to the blog to find posts like:
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
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
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!
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.
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
Ingredients
1 lb skirt steak, beef flap, or sirloin, thinly sliced against the grain
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!
Living with the symptoms of polycystic ovary syndrome (PCOS) isn’t easy. The daily struggles can feel overwhelming, and it’s totally normal to have moments where you feel defeated. You’re willing to research—maybe even try—just about anything to feel like yourself again. So, I’m sure you’ve all thought about Ozempic or metformin for PCOS—or maybe you’ve even thought about both.
Truthfully, you don’t need either prescription to heal your PCOS symptoms. Neither provides permanent results, and both come with unpleasant symptoms. This is why I recommend intentional lifestyle changes like adopting a PCOS-friendly diet and doing slow-weighted workouts, instead! These strategies can offer real healing and long-term relief from your symptoms.
However, if you’re wondering about these two popular medications, let’s talk about them. Since both lower insulin resistance, is it safe to take them together? Here’s what you need to know:
Can You Take Ozempic and Metformin Together for PCOS?
In this post, I’ll break down what metformin and Ozempic are, how they seem to help with PCOS, and whether it’s safe to take them together. All this information is super important to understand if you’re considering the medication route for symptom management.
What’s the Difference Between Metformin and Ozempic for PCOS?
Metformin and Ozempic can both help manage PCOS symptoms, but they work in different ways.
Metformin mainly helps reduce the amount of sugar your liver produces, which can lead to more stable blood sugar and insulin levels over time. It also helps your body become more sensitive to insulin, especially in the muscles. This can improve PCOS symptoms like irregular periods, weight gain, acne, hirsutism, hair thinning, and infertility.
Ozempic, on the other hand, works by mimicking a natural hormone called GLP-1. It helps your body release insulin, slows down digestion, and curbs your appetite. These changes are intended to support weight management and reduce type 2 diabetes symptoms.
So while metformin focuses mostly on improving insulin sensitivity to improve PCOS-specific symptoms, Ozempic only offers metabolic support focused on weight loss, diabetes-specific side effects, and long-term complications.
What Is Ozempic & How Does Ozempic Work for PCOS?
Ozempic is part of a class of medications called glucagon-like peptide-1 receptor agonists. These medications mimic GLP-1, a natural hormone in the body that helps regulate metabolism. The main ingredient of this GLP-1 receptor agonist is semaglutide, which was developed and approved by the Food and Drug Administration to help manage type 2 diabetes.
However, quickly after it came out, people saw its potential benefits for other things, too. In this case, we’re looking at improved systems and weight loss in people with PCOS. Because insulin resistance is one of the main drivers behind many PCOS symptoms like weight gain and fatigue, Ozempic can feel like a promising option. It helps support your metabolism and can make your body more sensitive to insulin. As long as you’re taking your weekly injections, that is.
What Is Metformin & How Does Metformin Work for PCOS?
Metformin, like Ozempic, is a medication originally designed for people with type 2 diabetes to stabilize blood glucose levels. However, it’s one of the main prescriptions used for PCOS symptom management. Specifically, it helps with irregular periods, acne, weight gain, and infertility. It does all this by increasing insulin sensitivity.
However, metformin doesn’t reduce insulin resistance in the same way Ozempic does. Unlike Ozempic, which mimics the GLP-1 hormone, metformin works by activating an enzyme called AMPK—an important metabolic regulator. This is like your metabolism’s on-and-off switch. So, when switched on, AMPK reduces glucose production in the liver and helps your cells become more responsive to insulin.
Just like Ozempic, metformin only works when you’re taking it. It doesn’t change anything permanently in your body to improve insulin sensitivity. That means once you get off metformin, you’ll likely see symptoms return if you haven’t made the necessary lifestyle changes. Here’s more on my thoughts on metformin for PCOS.
What Happens if You Take Metformin and Ozempic Together for PCOS?
You can take Ozempic and metformin together for PCOS, but you’ll need a healthcare provider with a good understanding of both drugs. A doctor will help determine the right dosage for each medication to make sure they work well together. While they can reduce insulin resistance, they can also lower your blood sugar or insulin levels too much. This is especially true if you’re not on the correct dosage or schedule.
The Good: Improve Insulin Resistance
Since Ozempic and metformin have different methods of improving insulin sensitivity, they can accelerate symptom relief and weight loss in people with PCOS. The GLP-1 and AMPK action combined helps reverse stubborn weight gain, reduce cravings, boost energy, and regulate menstrual cycles.
The Good: Balances Hormones
High insulin and blood sugar levels can signal the ovaries to produce more testosterone. High testosterone levels then disrupt ovulation, which throws off the rest of the cycle. When you don’t go through the other phase of your cycle correctly, estrogen and progesterone get off balance as well.
Therefore, significant improvements in insulin sensitivity can indirectly balance hormones as well. This can relieve symptoms like acne, hirsutism, hair loss, irregular periods, infertility, and mood swings.
The Good: Better Cholesterol Levels
When you reduce insulin resistance, you also lower your body’s need for cholesterol—and that’s exactly how Ozempic and metformin can work together to support heart health. Metformin helps your liver process sugar and fat more efficiently, which can bring down LDL cholesterol and triglycerides.
Ozempic supports weight loss, curbs cravings, and improves your body’s insulin response, all of which take pressure off your metabolism. When used together, they help lower excess insulin, which is a major driver of high cholesterol. So, taking metformin and Ozempic can help balance lipid levels and reduce the risk of heart complications associated with PCOS.
The Bad: GI Symptoms
One of the big problems with prescription solutions to symptom management is the long list of potential side effects. Basically, it can feel like trading one set of symptoms for another. Especially when you learn that gastrointestinal side effects like bloating, gas, nausea, and diarrhea are all common side effects of Ozempic and metformin. So, when taken together, it can amplify side effects and cause some pretty significant GI discomfort.
The Bad: Low Blood Sugar
Since both Ozempic and metformin lower blood sugar, if the dosing isn’t right (or you’re taking insulin-sensitizing supplements as well), the combination of medications can cause hypoglycemia. This is when your blood sugar drops too low, potentially causing fatigue, dizziness, shakiness, or even fainting.
People taking metformin are often warned about the risk of vitamin B12 deficiency because the medication can interfere with how your body absorbs B12 in the gut. Women with PCOS are usually encouraged to eat more B12-rich foods to help prevent this. However, since Ozempic can reduce your appetite, it might make it harder to get enough B12 from food alone. This, naturally, could worsen an already-present deficiency. If you’re low in B12, you may experience symptoms like fatigue, brain fog, irritability, mood swings, muscle weakness, and more.
The Bad: High Medication Costs
Both metformin and Ozempic are only FDA-approved to treat type 2 diabetes. Insurance often doesn’t like to cover meds that are being used off-label. So, using metformin or Ozempic for PCOS can be really expensive. Metformin is generally $10-$30 a month, but Ozempic injections are closer to $800-$1,500 a month without insurance.
How Do You Take Metformin and Ozempic Together for PCOS Effectively?
If you’re going to take medications like Ozempic and metformin, it’s important to do so with your long-term goals in mind. Here’s how to take metformin and Ozempic together:
Double-check that the medications are right for you.
Ozempic and metformin can be dangerous for people with certain medical issues or pre-existing conditions. So, make sure your doctor is fully informed about your current health and family history.
Don’t take metformin and Ozempic together if you:
Have a personal or family history of Multiple Endocrine Neoplasia Syndrome Type 2 (MEN2) or Medullary Thyroid Carcinoma (MTC)
Have Type 1 Diabetes
Have Severe Kidney or Liver Disease
Are Pregnant or Breastfeeding
Struggle with GI Issues
Find the right starting doses with your doctor.
A doctor will start you low and slow on your medications to see how your body reacts. Generally, that means 500 mg of metformin once or twice a day, and 0.25 mg of Ozempic once a week.
Take metformin with food.
To reduce the risk of GI symptoms, it’s important to take metformin with a meal. This is especially true with immediate-release metformin, when food can slow down the absorption rate.
Inject Ozempic once a week at the same time.
You don’t need to take Ozempic with a meal, but you should still stay on a schedule. Do your injections once a week at the same time for the best results.
At the end of the day, every medication should have an exit plan. I don’t recommend Ozempic or metformin for PCOS, because natural lifestyle changes can be more effective, offer permanent results, give you comprehensive symptom relief, and are totally side-effect free. However, even if you choose to take these medications, make positive lifestyle changes while on it. These lifestyle changes, ultimately, can reduce your body’s need for blood sugar support.
Try a gluten- and dairy-free anti-inflammatory diet
Cut back on alcohol and caffeine
Drink Testosterone Relief Tea
Stay hydrated
Take high-quality, PCOS-friendly supplements from Ovafit
Use probiotics
Do regular, slow-weighted workouts
Get better sleep
Reduce stress levels
Avoid endocrine disruptors
Consider acupuncture
You can find lasting relief and heal your PCOS naturally—without Ozempic or metformin!
Sometimes medications can seem like the only way forward when you’re dealing with conditions like PCOS. However, there are lots of natural ways to get to the root of your symptoms and support long-term healing. By reversing insulin resistance, balancing hormones, and reducing inflammation, you can find real relief without the side effects, risks, or high costs associated with medications like metformin and Ozempic.
Not sure where to start? Download The Cysterhood app. You’ll get access to PCOS-friendly recipes, targeted workouts, helpful resources, symptom-tracking tools, and a whole community of supportive Cysters who get exactly what you’re going through. We can’t wait to have you!
And, if weight loss specifically is your goal, check out these posts:
Dealing with polycystic ovary syndrome (PCOS) means managing a lot of symptoms. Even though people most commonly associate PCOS with irregular periods and infertility, there’s a lot more to it! This hormonal condition can impact so many systems of the body—from reproductive health and energy levels to brain function and metabolism. This is why naturally healing PCOS can significantly improve a Cyster’s quality of life!
Aside from infertility and irregularity, some symptoms of PCOS that women hope to naturally reverse are weight gain, acne, fatigue, excessive facial hair, and yes, those random hot flashes. I’ve covered pretty much every PCOS symptom, but I haven’t yet discussed hot flashes! And, in order to target the symptoms you want to heal, you first have to understand where they’re coming from.
So, today, I’m discussing why women with PCOS experience hot flashes. I’ll also give you some tips on finding relief from this frustrating (and sweaty) symptom. And, luckily, there’s lots of them!
PCOS and Hot Flashes: The Connection and Relief Tips
Hot flashes are sudden, intense, and can be seriously irritating. Even though they only last a few minutes, they can be embarrassing and inconvenient—especially when they cause heavy sweating or wake you up in the middle of the night.
Not knowing when they’ll strike can also leave you feeling anxious or self-conscious. All around, getting hot flashes under control is a must when you’re healing from PCOS.
Here’s what you need to know to find relief:
How Can PCOS Cause Hot Flashes?
Fluctuations in Estrogen Levels
Estrogen actually plays a key role in the hypothalamus, which acts as your brain’s thermostat. So, rapid changes in estrogen or chronically low estrogen can hinder your body’s ability to properly regulate temperature. Cue hot flashes!
Fluctuations in estrogen are common with PCOS because of other hormonal imbalances that trigger a domino effect on all sex hormones. Low progesterone and high androgens, for example, make estrogen levels unstable, leading to hot flashes and other difficult PCOS symptoms.
Insulin Resistance
Up to 80% of women with PCOS struggle with insulin resistance. This is when your body doesn’t respond correctly to glucose. Instead of transforming sugar into energy, it’s absorbed into the bloodstream and stored as fat. As blood sugar levels rise, it actually triggers the body to produce more androgens, leading to those pesky estrogen fluctuations I mentioned.
Unfortunately, insulin resistance does more harm than that. High insulin can also lead to chronic inflammation and high cortisol (stress levels), which can make hot flashes more intense and frequent.
Thyroid Dysfunction
There’s a strong relationship between PCOS and thyroid dysfunction, and the thyroid is also responsible for body temperature regulation! That means Cysters with thyroid issues often experience hot flashes and temperature dysregulation.
On top of that, thyroid hormones affect estrogen levels, worsen insulin resistance, and influence the hypothalamus, which all contribute to hot flash symptoms and heat sensitivity.
What Does a Hot Flash Feel Like When You Have PCOS?
Hot flashes feel like a sudden rush of intense heat that starts in your chest or face and then spreads throughout your body. If you’re not sure if you’re feeling hot flashes, symptoms to watch for include:
Skin flushing or turning bright red
A rush of heat that makes you feel like you’re burning up
Profuse sweating on your face, neck, and chest
Night sweats that disrupt your sleep
A rapid or pounding heartbeat
A chill or shivery feeling once the heat passes
Feelings of anxiety or restlessness during the episode
How to Reduce Hot Flashes When You Have PCOS
Discuss medication and hormonal therapy side effects with your doctor.
The first step to easing hot flashes is to discuss other potential causes with your doctor. It’s possible that medications, hormonal therapies, or other PCOS management techniques are causing the hot flashes. If that’s the case, talk to them about natural ways of managing PCOS instead.
Balance insulin levels with a gluten- and dairy-free anti-inflammatory diet.
The right foods don’t just target PCOS at the root—they heal from the inside out. When you’re eating to heal your body, you can reverse symptoms and even reduce your risk of long-term complications, like type 2 diabetes and sleep apnea. As a PCOS dietitian, I recommend a gluten- and dairy-free anti-inflammatory diet. This is an excellent approach to prioritizing lean protein, healthy fats, complex carbs, and plenty of other nutrient-dense ingredients.
And, before you say it—no, this balanced diet isn’t restrictive! We’re not obsessing over calories or cutting all your favorite foods. Download The Cysterhood app to find PCOS-friendly versions of pizza, pasta, tray bakes, desserts, snacks, cocktails, and so much more. You can even build your own meal plan and holistic PCOS healing routine all on the app. Check it out!
Drink plenty of water and herbal tea while avoiding caffeine and alcohol.
What you eat is important, but so is what you drink. Staying hydrated and drinking herbal teas, like our Testosterone Relief Tea, can support hormone balance, reduce inflammation, and help improve insulin sensitivity.
On the other hand, caffeine and alcohol can work against your healing goals. When trying to manage symptoms, it’s best to avoid anything that spikes blood sugar, raises cortisol, or triggers inflammation. So, do your best to limit caffeine and alcohol as much as possible.
Practice stress management with meditation, acupuncture, and walks.
Cortisol, AKA stress hormones, wreaks havoc on the body. Elevated cortisol levels can increase insulin resistance and inflammation, which throws estrogen out of balance. That hormonal chaos can lead to hot flashes and worsen other PCOS symptoms, too!
To start feeling like yourself again, it’s important to manage stress and keep cortisol in check. Here are some of my favorite ways to unwind and support hormone balance:
Do daily meditation
Try acupuncture
Get out in nature
Walk 30 minutes a day
Practice deep breathing
Do yoga or stretching
Start journaling
Engage in creative outlets
Exercise regularly with slow-weighted workouts.
You guessed it—exercise is another powerful way to naturally address estrogen fluctuations and other root causes of PCOS. But, trendy high-intensity, high-volume exercises can spike cortisol and adrenaline, which worsen PCOS symptoms like hot flashes.
Instead, focus on slow-weighted workouts that prioritize gentle strength training over heart-pounding cardio. These types of exercises support hormone balance without overwhelming your system.
You can find plenty of PCOS-friendly workouts in The Cysterhood app! Following these routines will help you get the most out of your workouts without triggering unwanted symptoms.
Get better rest by improving your sleep hygiene.
Sleep is essential for maintaining hormone balance and regulating blood sugar levels. This means that if you feel like you’re not getting the best quality rest, it’s time to reassess your routine. And it isn’t just about getting a full eight hours a night—it comes down to how well you’re sleeping. Quality sleep is essential for giving your body the support it needs to heal.
You can try things like setting a sleep schedule, turning screens off early, getting plenty of sun during the day, and creating a bedroom oasis. You can find more ideas in my post: “How to Sleep Better with PCOS.”
Remove endocrine-disrupting chemicals from your home.
Endocrine disruptors are chemicals in everyday products that interfere with hormonal balance by blocking or mimicking their signals. Ditching as many endocrine-disruptors as possible will help your endocrine system maintain proper balance. Here are some endocrine disruptors to remove:
Plastic bottles and food containers
Synthetic fragrances
Non-stick cookware
Conventional cleaning products
Flame-retardant-treated furniture and textiles
Receipts
Take supplements like inositol, berberine, omega-3, and a multivitamin.
The right nutrients can be a game-changer for healing PCOS. Taking a few strategic supplements daily, alongside your natural lifestyle changes, can leave you feeling better than you ever thought possible. Below are the supplements I recommend for women with PCOS seeking relief from hot flashes and other symptoms:
You can get all these NSF-certified, PCOS-friendly supplements at Ovafit!
Avoid triggers like spicy foods and hot environments.
Though spicy foods and warm environments aren’t the root cause of hot flashes, they can definitely make them worse. So, as you focus on healing from within, be mindful of any triggers or sensitivities that may increase your symptoms.
Wear breathable clothing and use fans and cold packs.
Lightweight, breathable clothing, fans, and cold packs are other ways you can manage your hot flashes while you work on naturally reversing your PCOS. Eventually, we hope hot flashes are a thing of the past, but for now, keep yourself cool and comfortable.
Fluctuations in estrogen cause hot flashes, but it can be reversed!
Hot flashes are a common symptom of PCOS linked to hormone imbalances, but relief is possible. In fact, you can reverse PCOS altogether and live symptom-free by focusing on balanced nutrition, lifestyle adjustments, stress reduction, and targeted supplements. A consistent, natural approach makes a real difference over time!
Not convinced these are the root issue of your hot flashes? You could be going through menopause. Hot flashes are really common during this transition and require a different approach to find relief. For more on this, check out our post on PCOS and menopause.
For women with polycystic ovary syndrome (PCOS), Berberine may be the missing piece to ease symptoms and support natural healing. And if you aren’t familiar with the compound, let me introduce you! Berberine is a natural plant compound that is found in medicinal plants like Oregon grape, barberry, goldenseal, and Chinese goldthread. It’s been used for centuries in traditional Chinese and Ayurvedic medicine, but berberine isn’t just an archaic herbal remedy—science backs it up!
Clinical studies have shown that berberine acts as a natural GLP-1 booster. (Similar to how medications like Ozempic work to regulate blood sugar and appetite to support weight management.) For women with PCOS, this is a game-changer, since insulin resistance is one of the core drivers of PCOS symptoms.
In fact, research shows that the effects of berberine, when compared to metformin, is way more beneficial to Cysters. It improves insulin sensitivity, balances hormones, and reduces inflammation long-term. All of this helps naturally reverse symptoms!
So, if you’re a woman with PCOS, I highly recommend talking to your doctor about a berberine supplement. When combined with other diet, exercise, and lifestyle changes, you can see significant improvements in your PCOS symptoms. But, before starting any new supplement, it’s important to understand what it’s for, how it works, and the safest way to use it for optimal results.
Take berberine two times a day with meals. You decide which meals! I recommend taking 550 mg with breakfast and dinner, but if you’re practicing intermittent fasting and skipping breakfast, lunch and dinner work just as well.
Make sure to stay consistent with your berberine routine (or any supplement routine!). It typically takes 8 to 12 weeks for a Cyster to see noticeable improvements in symptoms. So, choose a schedule you can stick with long-term for the best results.
What are the Benefits of Berberine for PCOS?
Regulates menstrual cycles
Improves fertility and pregnancy rates
Aids in weight loss
Reduces cravings
Clears hormonal acne
Minimizes unwanted hair growth
Improves mood
Supports gut health
Eases inflammation
Lowers blood pressure, cholesterol, and insulin resistance
Can affect sex hormone binding globulin (SHBG) levels to decrease balance of sex hormones
Reduces the risk of type 2 diabetes, metabolic syndrome, and non-alcoholic fatty liver disease.
How Does Berberine Help With PCOS?
So, those are all the benefits of berberine for PCOS—but how does one natural supplement actually do all of that? Fair question. It really comes down to how berberine works at the metabolic level.
First, berberine activates AMPK (adenosine monophosphate–activated protein kinase), often called the body’s “metabolic master switch.” In simple terms, it helps your cells use glucose the way they’re supposed to—by turning it into energy instead of storing it as fat or letting it spike your blood sugar levels.
Once glucose is being used more efficiently, a lot of other things start to fall into place. Berberine reduces how much glucose the liver produces, improves how your body handles carbs after meals, and slows carb digestion in the gut. All of this plays a big role in improving insulin sensitivity. And since insulin resistance is a major driver of high androgens in PCOS, better insulin control often means lower androgen levels too. Berberine can also help by increasing sex hormone–binding globulin (SHBG), which binds to free testosterone and helps keep it in check.
These changes don’t just support hormone balance—another berberine benefit is lower inflammation. With more stable blood sugar and improved metabolic function, the body experiences less internal stress overall, and berberine can further suppress inflammatory signaling pathways. That’s why its benefits tend to feel so wide-ranging: by improving the underlying metabolic environment, berberine supports hormones, inflammation, and long-term PCOS management all at once.
Berberine Vs. Inositol for PCOS
Berberine and inositol both support insulin sensitivity, but they work in different ways. Berberine primarily improves blood sugar control by activating metabolic pathways that help cells use glucose more efficiently. Inositol, on the other hand, supports insulin signaling and ovarian function, making it especially helpful for cycle regularity and ovulation. For many people with PCOS, these supplements aren’t an either/or choice. They’re often used together to provide more comprehensive metabolic and hormonal support, which is what I recommend!
Start with 3–6 months of taking berberine twice daily before reassessing. By that point, you should begin to notice changes in your symptoms. From there, you can talk with your doctor about whether to continue, adjust the dosage, or change the timing based on how your body is responding.
Foods Containing Berberine
You probably won’t be getting a lot of your berberine intake through diet. There aren’t many normal foods that contain it, which is why a supplement is best. But here are the foods that contain berberine:
Barberry (Berberis species)
Goldenseal
Oregon grape root
Tree turmeric (Phellodendron amurense)
Coptis (Coptis chinensis/Huang Lian)
How Much Berberine for PCOS?
I recommend taking 500 mg – 1,500 mg of berberine a day. Most research shows women with PCOS see improvements in their symptoms between 1,000 – 1,500 mg range, taken in split doses. So, if you want to feel real change, that’s the dosage to work up to! But, I don’t recommend jumping straight to 1,500 mg. Here’s how to take berberine for PCOS:
How to Take Berberine for PCOS
Talk to your doctor about adding a new supplement.
First, talk to your doctor before starting any new supplement. They’ll review your symptoms, other health conditions, and any medications or supplements you’re already taking to make sure berberine is safe for you.
Berberine is a natural supplement and generally pretty safe. But if you’re already using insulin-sensitizing supplements or GLP-1 medications, it can lower blood sugar too much. That’s why it’s always best to check with a healthcare professional before adding anything new to your routine.
Choose a high-quality, NSF-certified berberine supplement.
I know the supplement aisle can be huge and overwhelming, but choosing the right berberine supplement is really important! You want something that’s worth your money. Unlike prescription drugs, supplements aren’t strictly regulated by the FDA. That means many products don’t work as advertised, contain fillers or low-quality ingredients, and have poor bioavailability. If that’s the case, what’s even the point of taking them?
The best berberine supplements are NSF-certified, which is a third-party certification that verifies the product’s quality and purity. You’ll also want a supplement that uses berberine phytosome, a form that’s up to 10 times more bioavailable than standard berberine. With better bioavailability, your body can absorb and use it much more effectively.
Our top pick? Ovafit’s Berberine Advanced checks all the boxes and is specially formulated for women with PCOS.
Always take it with food and stay hydrated.
I recommend taking berberine with meals for a reason. When you take it with food, you actually get better absorption and improve blood sugar control. And, for some women, berberine can cause some digestive issues. The best way to minimize potential side effects is by staying hydrated and taking your berberine with meals.
Start slowly to measure your tolerance.
Berberine Advanced recommends taking one capsule twice a day. That’s a great goal, but don’t start there. Begin with just one capsule a day and see how your body responds. Since insulin resistance varies among women with PCOS, you may need more or less berberine to see an impact. And, as always, talk to your doctor before increasing your dose.
Gradually increase to twice a day.
If you handle one capsule well, go ahead and add a second. Remember to split the doses between two meals and keep a consistent routine. According to the research, it can take a few months to see results, so find your flow and stick with it.
Track your symptoms and side effects.
Remember, the goal is to feel better. Keep a health diary or symptom log to track your progress—whether that’s symptom relief, weight loss, or something else. Be sure to note any negative side effects you experience, too!
Share this information with your doctor and adjust your supplement routine if needed. It’s also a good idea to get lab tests done every 6 to 12 months to monitor how your supplements and lifestyle changes are affecting your hormone levels and blood sugar.
Consider other companion supplements.
Berberine is a great starting point, but there are other natural supplements that can also ease symptoms. Targeting insulin resistance, hormone imbalance, and inflammation in your supplement routine can be a great way to encourage natural healing. Here’s what I recommend in addition to Berberine Advanced:
Of course, start with one or two supplements at a time, taken with meals. Then, talk with your doctor, establish a routine, and map your progress. Supplements are an investment in your long-term health and should deliver meaningful results!
It’s best to take berberine twice a day during meals.
There are lots of medications out there that boast about their benefits for PCOS—including GLP-1 medications like Ozempic or Wegovy. However, these options don’t get to the root issues, don’t offer permanent results, and have a ton of side effects. What you need is a natural healing protocol that starts with solid nutrition and strategic supplements.
To heal PCOS and live symptom-free, you’ll need to make more intentional lifestyle changes to get the results you’re looking for. So, read my Essential Guide to Managing PCOS Naturally and download The Cysterhood app. The app is full of PCOS-friendly recipes, workouts, community, and resources. Everything you need to reach your goals and feel your best!
PCOS comes with a long list of symptoms, but one of the most frustrating for many Cysters is stubborn weight gain. And, contrary to popular belief, this extra weight isn’t just about poor diet or lack of exercise. The underlying issues of PCOS actually make it super hard to lose weight. Hormonal imbalances, inflammation, and insulin resistance all work against Cysters by promoting fat storage, spiking stress levels, and increasing cravings.
As women with PCOS look for relief, it’s no surprise that popular GLP-1 medications like Ozempic can feel like a miracle fix. But, when something seems too good to be true . . . it usually is. That’s why I always recommend a sustainable, long-term approach—one that supports all of your PCOS symptoms, not just weight.
Before we dive into what that looks like, let’s talk Ozempic for PCOS. I’ll break down what it is, how it works for PCOS, when you’ll see appetite change, and why natural, lasting weight loss is the better option in the long run.
Here’s what you need to know:
How Long Does It Take For Ozempic To Suppress Appetite With PCOS?
GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound are all the rage right now. Everyone, from celebrities and co-workers to friends and family members, seems to be shedding pounds with a simple weekly injection. But before jumping on the bandwagon, it’s important to understand how these medications actually work and what they do to your body. There’s more to the story than just quick weight loss, especially for those of us with PCOS.
What Is Ozempic?
Ozempic is a GLP-1 receptor agonist medication, which means it mimics a natural hormone in your body called glucagon-like peptide 1 (GLP-1). This hormone helps regulate blood sugar by slowing digestion and decreasing your appetite. By mimicking this hormone, Ozempic tricks your body into responding more effectively to insulin.
Ozempic was made for people with type 2 diabetes to help control blood sugar levels more effectively. So, what does Ozempic do? It masks insulin resistance, helping lower blood sugar levels and keep them more stable throughout the day. As insulin sensitivity increases, people on Ozempic see improvements in fatigue, weight loss, and appetite control.
The main problems? For one, Ozempic can trigger plenty of negative side effects that will inevitably cause further frustration. Secondly, Ozempic is not a permanent weight loss solution—no matter how much it may be advertised as such. My belief is that all medications should have an exit plan. However, GLP-1 meds only work when you’re taking injections. It’s not actually solving your root issues—it’s just masking symptoms. Luckily, you can naturally fix those root issues in a way that’s permanent and side-effect free.
What Is Ozempic Used For?
Type 2 Diabetes Management
Improving Insulin Sensitivity
Improving A1C Levels
Weight Loss Support
Cardiovascular Risk Reduction
Does Ozempic Help With PCOS Symptoms?
Technically, yes. However, it’s important for me to note that Ozempic is not approved by the Food and Drug Administration (FDA) for PCOS. It only has FDA approval for Type 2 Diabetes, though some doctors may still prescribe Ozempic off-label to Cysters for weight management. And, it works—many women with PCOS will see weight loss while taking Ozempic.
But what about the other effects? Since Ozempic improves insulin sensitivity, it can also address other issues linked to high blood sugar. Weight gain, fatigue, cravings, dark skin patches, and irregular menstrual cycles can all improve when on Ozempic or other GLP-1 medications. But, for long-term relief from these symptoms, you’ll have to heal insulin resistance from within—not with a needle.
How Quickly Does Ozempic Suppress Appetite With PCOS?
Most people on Ozempic notice a change in appetite within the first week or two. For others, appetite suppression becomes more noticeable within the first 1–2 months. By around four months, most people see cravings decrease and appetite control strengthen. This makes it easier to eat healthy portions and avoid mindless snacking between meals.
How To Use Ozempic For Weight Loss When You Have PCOS
Ozempic is a simple once-a-week injection for anyone who’s prescribed it, whether on or off label. However, Cysters should avoid GLP-1 medications when trying to heal PCOS and lose body weight.
Remember, in order for Ozempic to work, you must be taking the medication. That means you’ll have to deal with the intense side effects and the high prescription cost while still putting up with PCOS symptoms unrelated to insulin resistance. Overall, it’s better to find natural weight management solutions that can reverse all your symptoms—not just mask some of them!
Eat a gluten- and dairy-free anti-inflammatory diet.
The foods we put on our plates have a big impact on our metabolism! You can increase insulin sensitivity naturally by being intentional about the food you eat. Now, we don’t want to do any fad diets—we want something sustainable to reverse your condition long-term.
I recommend a gluten- and dairy-free anti-inflammatory diet! This diet isn’t restrictive—it’s strategic. You can still eat your favorites like brownies, pancakes, pizza, chicken nuggets, and more with the right ingredients. You can find all my PCOS-friendly recipes and build your own meal plan on The Cysterhood app!
Limit your alcohol intake.
Alcohol isn’t doing you any favors when it comes to losing weight with PCOS. Many adult drinks are loaded with sugar and carbs, which can cause blood sugar spikes and worsen insulin resistance.
On top of that, alcohol increases inflammation and puts extra strain on your liver—one of the key organs involved in hormone balance and metabolism. A glass of wine here and there is totally fine, but limiting alcohol with PCOS can really help support your weight loss and overall hormone health.
Cut out caffeine.
If you’re relying on coffee to push through PCOS-related fatigue, you’re not alone. But caffeine may actually be making things worse. It triggers a spike in cortisol (your stress hormone), which puts your body into “fight or flight” mode. This stress response can slow down your metabolism and encourage fat storage, especially around the belly. To support weight loss and hormone balance, it’s worth reducing caffeine and finding more nourishing ways to boost energy. Staying hydrated, moving your body, and focusing on adaptogens are a few great alternatives! This is a tough one, but I know you can do it!
Drink plenty of water.
Water is a surprisingly powerful weight loss tool. It supports the metabolism, reduces cravings, improves insulin sensitivity, and boosts energy naturally. I recommend aiming for at least half your body weight in ounces of water per day!
Do daily, slow-weighted workouts.
Slow-weighted workouts are one of the best forms of exercise for women with PCOS trying to lose weight. They help build lean muscle, which boosts your metabolism and helps burn more fat—even at rest!
Unlike intense cardio, slower strength training won’t spike cortisol. It also improves insulin sensitivity, balances hormones, and reduces inflammation—all major factors in PCOS-related weight gain. Plus, these workouts are gentle, sustainable, and great for supporting long-term results without burning out your body.
Want PCOS-friendly workout routines? You can find them on The Cysterhood app!
Take insulin-sensitizing supplements.
The right vitamins and minerals can make a big impact on your PCOS weight loss goals. (You can’t get it all with a great diet!) Consulting with your doctor about insulin-sensitizing supplements can be a game-changer for those with PCOS. Not only will these lower inflammation, but they will also help support your metabolism!
Inositol Complete: Powerful blend of inositols that supports hormone balance and reduces cravings by improving insulin function
Omega-3: Fights inflammation and supports healthy metabolism
Multivitamin: Fills nutritional gaps that may be impacting energy, metabolism, and hormonal balance—all key for effective weight loss
Ozempic won’t provide long-term results, but natural lifestyle changes will!
Ozempic might help curb your appetite for a little while, but true healing and lasting weight loss come from nurturing your body with love and patience. By embracing gentle lifestyle changes (like diet, exercise, and supplements), you’re giving yourself the best chance to thrive. Soon, you’ll be symptom-free with PCOS!
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.
PCOS and IBS: Understanding the Gut-Hormone Connection
When you decide to start managing your PCOS, the long list of chronic symptoms can make the process feel overwhelming. Add another condition with even more symptoms to the to-do list and the task feels even more demanding!
Luckily, when you understand the connection between your conditions, like PCOS and IBS, you can start targeting the root causes of your symptoms. And from there? Relief isn’t just possible; it’s totally within reach through natural, intentional lifestyle changes you can make on your own.
Here’s what you need to know:
Are IBS And PCOS Related?
Yes! There does seem to be a connection between IBS and PCOS. This is because there tends to be a higher prevalence of IBS in women already diagnosed with polycystic ovarian syndrome (PCOS). But, before we get too far, let’s talk about IBS:
What is Irritable Bowel Syndrome (IBS)?
IBS is a chronic gut disorder that hinders how your digestive system functions. With this condition, there is no visible damage or disease, but for some reason, the gut doesn’t function properly. With the movement of irritable bowel syndrome (IBS), flare-ups and remission can ebb and flow, making symptom management difficult. And, like PCOS, the root issue isn’t totally clear, but several factors are at play.
Inflammation, dysregulation in the gut-brain axis, hormonal changes, food sensitivities, and imbalances of gut bacteria all seem to contribute to IBS. Symptoms of IBS include bloating, abdominal pain, gas, diarrhea, constipation, and issues with bowel habits and stool consistency. If you’re a Cyster, you’re probably thinking that a lot of these symptoms are similar to PCOS symptoms!
The Connection Between PCOS and IBS
Both PCOS and IBS are associated with gut health issues. The gut is the hub of communication of the whole body. So, when there’s an issue with your digestive system, it impacts hormone balance, inflammation, cognitive health, and more! Therefore, it’s possible that both conditions have the same cause or that one condition could trigger the other.
Similarities of PCOS and IBS
Hormonal Imbalances:
Both PCOS and IBS have similar imbalances of sex hormones. Testosterone, estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH) are often dysregulated in both conditions. Ultimately, these hormones can all impact gut motility and sensitivity.
Inflammation:
Inflammation is natural. It’s how the body fights off injury, infection, and stress. However, when inflammation is constant, it does more harm than good. In both IBS and PCOS, inflammation is chronic. This means it disrupts the balance of gut bacteria, weakens the intestinal lining, increases foot sensitivities, and makes the digest system more reactive overall.
Gut-Brain-Hormone Axis Connection:
Remember when I said the gut is the central hub of communication for the whole body? Well, in both PCOS and IBS, the gut-brain-hormone axis (the system that allows your gut, brain, and hormones to “talk” to each other) can become disrupted.
As stress increases, this communication breakdown gets worse, creating a vicious cycle. Mood issues (like anxiety or depression) can trigger gut symptoms, while digestive problems can worsen mental health. It becomes a constant feedback loop that makes both conditions harder to manage unless the root problem is addressed.
Overlapping Symptoms:
There are a lot of overlapping symptoms of PCOS and IBS. This, of course, suggests similar root issues, which is good news! Similar root issues mean similar treatment plans, too. Here are the overlapping symptoms of PCOS and IBS:
Bloating
Abdominal Pain
Pelvic pain or Pressure
Constipation
Diarrhea
Gas
Fatigue
Brain Fog
Mood Swings
Food Sensitivities or Intolerances
Weight Gain or Difficulty Losing Weight
Sugar Cravings
Irregular Bowel Movements
Sleep Disturbances
Skin Issues
Does PCOS Cause IBS Symptoms?
Short answer? No, PCOS doesn’t directly cause IBS symptoms. However, if you’re a woman dealing with both, the root issues behind PCOS can worsen IBS symptoms—and vice versa. The two conditions often feed off each other, making symptom management more complex if both aren’t addressed.
So, IBS in women with PCOS is often harder to manage than in women with IBS alone. One of the biggest reasons this combination is so challenging is because of insulin resistance, which is common in PCOS. Insulin resistance can negatively affect gut health, hormone imbalance, and inflammation—all of which fuels IBS symptoms.
When we eat glucose (AKA sugar), our cells convert that glucose into energy and release insulin to manage everything else. However, when you have insulin resistance, your body doesn’t respond effectively. Instead of converting the sugar into energy, your body stores it as fat and absorbs it into the bloodstream. This process can lead to high levels of testosterone, trigger inflammation, and worsen gut health. And from this, you can experience gut dysbiosis, gut motility issues, worsened gut sensitivity, and more. As I said, it’s all one big feedback loop.
Additionally, high insulin levels lead to intense sugar cravings. If you give in to those cravings and eat a lot of highly processed carbs, that can be bad for gut health, too. Other reasons for worsened symptoms are the prevalence of stress, changes in the menstrual cycle, inflammation, and imbalances of male and female sex hormones in both conditions. Needless to say, living with both IBS and PCOS can seriously impact your quality of life—especially if the conditions are left unmanaged.
How To Manage PCOS And Irritable Bowel Syndrome
Adopt a gluten- and dairy-free, anti-inflammatory diet.
One of the best ways to manage the root issues of IBS and PCOS is with an intentional diet! You can experience HUGE symptom relief from both conditions just by changing the way you nourish your body. Many women looking for symptom relief often turn to the FODmap diet, but it doesn’t always work for everyone. I recommend a gluten- and dairy-free anti-inflammatory diet to balance hormones, reduce inflammation, and boost insulin sensitivity. You can find all of my favorite PCOS-friendly (and IBS-friendly!) recipes on The Cysterhood app.
Keep a journal to identify trigger foods.
Though a gluten- and dairy-free diet is a good start, several other foods could be triggering your gut symptoms as well. Keep a food journal to track how your symptoms are impacted by what you eat. Here’s a physical food sensitivity journal, but there are great apps for food sensitivity tracking, too!
Be mindful of your macros.
To support your digestion, it’s important to eat balanced meals that include a good ratio of fat, carbs, and protein (macros). This can help with many gut issues of PCOS and IBS, including bloating, blood sugar crashes, constipation, and even food cravings. Balanced meals also support hormone regulation, steady energy, and a more resilient gut-brain connection—key to managing both conditions long-term.
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.
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!
There are so many ways to reverse polycystic ovary syndrome (PCOS) and reverse your symptoms naturally. The key is getting to the core of your symptoms by making one intentional lifestyle change at a time. One of the best ways to get to those root issues? Nutrition. As a PCOS dietitian, I am so passionate about helping Cysters make a real impact on their body using delicious, but strategic, foods and eating habits. A gluten- and dairy-free anti-inflammatory diet can improve insulin sensitivity, reduce inflammation, and balance hormones, reversing symptoms of PCOS like weight gain, difficulty losing weight, fatigue, and cravings.
If you’ve been researching nutrition for a while, you know that eating well isn’t just about what you eat. It’s mostly about that, yes! But, it’s also about being intentional with our meals and exercises that target the root causes of our symptoms. This is why The Cysterhood app not only includes hundreds of recipes, but it also has a handy meal planner, a carb and calorie tracker, and routine builder. It’s also why I recommend tracking your macros!
Not sure what tracking macros is? That’s what I’m going to discuss today! I’ll break down what macros are, what your macros need to be, and how to track them to level-up your nutrition habits!
Macros for PCOS: Fueling Your Body the Right Way
Not all foods are created equal—you know that! But, foods aren’t simply good for you or bad for you. It’s a lot more nuanced than that! Instead of focusing on restrictive dieting, you should instead focus on eating balanced foods. You want a variety of protein, fats, and carbs in your carb tolerance range in the right ratios to best support your body and manage PCOS. This is what tracking macros is all about!
Here’s what you need to know:
What Are Macros & Why Are Macros Important For PCOS?
Macronutrients (macros) are the name for the three main nutrients that support our body: carbohydrates, protein, and fat. Carbs help give you energy. Protein is essential for muscle tissue repair, hormone production, and immune health. And, fats help with cognitive function, cellular health, and hormone balance. You need all of them for a healthy body! However, too much of one and not enough of another can make it hard for you to reach your health goals, even when you’re eating PCOS-friendly foods.
Too many carbs can worsen insulin resistance (which is already super common in women with PCOS) and contribute to belly fat, but too little will have you feeling fatigued. That’s why we recommend discovering your unique Carb Tolerance Range (we help you find this in The Cysterhood App!). Too much protein can displace other nutrients, but too little can make it difficult to balance blood sugar levels, fight cravings, and feel energized. And, too much fat can increase inflammation and delay digestion, but too little can throw off hormones and decrease vitamin absorption.
So, to lose weight, improve symptoms, and reverse PCOS, it’s a good idea to be mindful of macronutrient balance!
What Should Macros Be For PCOS?
Protein: 30-35%
Protein should make up 30-35% of your daily calorie intake. For PCOS, I recommend you aim on the higher side! Some great high-protein foods include salmon, lentils and beans, chicken, turkey, and eggs.
Fat 30-35%
Healthy fats like olive oil, avocados, nuts, nut butters, coconut flakes, and chia seeds should make up 30-35% of your macronutrient balance. Skip fats from fried foods, processed meats, and packaged baked goods.
Carbs 30-40%
For carbohydrates, aim for 30-40%. The total percentage depends on your carb tolerance, but you should generally aim for the lower side of things to manage insulin levels. And, for your daily carb intake, don’t jump to processed foods and sugar drinks. Instead, choose low-glycemic fruits (like berries), starchy vegetables (like squash and sweet potatoes), and whole grains (like quinoa). A little dark chocolate is good, too!
How To Count Macros When You Have PCOS
Step 1: Calculate your calorie needs.
Before you can calculate your macros, you need to know your goal total calories for the day. It has to do with your weight, height, physical activity levels, and goals! Here’s an in-depth calorie calculator from the Mayo Clinic.
Step 2: Set your macro goals.
Next, break up your macros based on the percentages above! For protein, aim for about 1 gram of protein per pound of your body weight. Then, aim for 30-35% of your calorie intake coming from fat, which will shake out to 60-80 grams of fat. Any calories you have left after that should go to carbs!
Step 3: Find a macro tracking app.
Tracking macros can be done on pen and paper, but it’s not always easy to know whether a food is fat, protein, or carbs. Use a macro tracking app to keep it all straight for you! Here are some popular ones:
Now that you know how your macronutrients break down, it’s time to fill your plate (or your meal planner.) You can build out your plan on The Cysterhood app, which is full of PCOS- friendly foods and delicious meals that will keep you on track without giving up your favorite dishes. I’m talking pizza, brownies, burgers—it’s all about intentional ingredients and nutrient balance!
Step 5: Pair macros strategically.
Every meal or snack should include all three macros. Protein and fat help slow down the digestion of carbs, which prevent blood sugar spikes and crashes that can lead to cravings, fatigue, and insulin resistance. When your meals are balanced with all three, you’ll enjoy steady energy, feel fuller for longer, and support more stable hormones.
Step 6: Prep and plan your meals.
It’s hard to follow any diet without a plan. When you’re hungry, and aren’t sure what to eat, it’s easy to grab processed, quick foods that don’t offer great nutritional value or macro balance. So, to set yourself up for success, plan your meals in advance! Here’s a 7-day PCOS diet plan to get you started, then you can build your own meal plan on The Cysterhood app!
Step 7: Track your symptoms, too.
Remember, the goal of your anti-inflammatory, gluten- and dairy-free diet is to help reverse PCOS and live symptom-free. So, as you’re logging your macros and eating well, also track the improvements in your symptoms. Seeing real progress will keep you motivated and help turn these healthy habits into long-term lifestyle change.
Step 8: Adjust your macros when needed.
Your macro needs may change over time. Here are some signs it may be time to change things up:
You stop seeing progress in symptoms or weight loss. (Lower carbs and fat. Increase protein.)
Your physical activity levels change. (Increase carbs and protein.)
You start experiencing new symptoms. (Reevaluate macro balance.)
Your goals change. Like, you shift to muscle building over weight loss. (Increase protein and carbs.)
You’ve increased your carb tolerance. (Add more complex carbs.)
You’re feeling too hungry or too full. (Reevaluate macro balance.)
What Should I Add to My PCOS Grocery List for Balanced Macros?
Dairy-Free Alternatives
Unsweetened almond milk, oat milk, or coconut milk
Dairy-free cheeses
Dairy-free yogurts (coconut or almond-based, unsweetened)
Nutritional yeast (for cheesy flavor)
Gluten-Free Grains & Grain Alternatives
Oats
Quinoa
Almond flour, coconut flour, cassava flour
Brown rice, wild rice
Buckwheat
Protein
Organic chicken
Grass-fed lean beef
Wild salmon
Lentils and chickpeas
Canned or dried beans (black beans, kidney beans)
Organic tofu or tempeh (if you can tolerate soy with PCOS)
Collagen peptides (dairy-free)
Grass-fed beef jerky or turkey sticks (no added sugar)
Macros are a great way to get the most out of your meals!
The bottom line? Macros aren’t just numbers—they’re tools. When used with intention, they can help you stop guessing and start truly nourishing your body. For women with PCOS, this means fewer symptoms, more energy, and finally feeling in control of your health. You don’t need to eat perfectly. You just need to eat with purpose. And, when you do, food becomes your most powerful form of medicine! That, along with other lifestyle changes that naturally manage PCOS, can make a big BIG difference in your health.
Though a gluten- and dairy-free, anti-inflammatory diet and macro tracking is great for healing PCOS, it can still be hard to get all your recommended, daily vitamins and minerals. That’s why I recommend taking PCOS-friendly supplements to fill the gaps. You can find the full line on Ovafit! And, for more on how to use nutrition to reverse PCOS, browse the PCOS Weight Loss blog and listen to A Cyster and Her Mister podcast.
If you have polycystic ovarian syndrome (PCOS), you know that this hormonal disorder does more than cause cysts on the ovaries. There are a ton of PCOS symptoms from weight gain and irregular menstrual cycles to mood swings and excessive hair growth. Tackling the long list of side effects of this condition can feel completely overwhelming, which is one of the big reasons I started my blog and podcast to take Cysters like you step-by-step through the natural healing process.
One of the symptoms that can really be frustrating is excessive facial hair growth. For many women, the dark, coarse facial hair that often comes with PCOS is annoying, time-consuming, and can be embarrassing. And, beyond its appearance, this type of facial hair in women often signals an underlying condition that contributes to many other common PCOS symptoms.
Thankfully, there is a way to get rid of PCOS facial hair naturally by treating the root cause. That’s what I’m going to be discussing today!
Skincare Routine For PCOS Facial Hair: How to Treat Your Hirsutism Inside and Out
In this post, I’ll explain what PCOS facial hair is, what it looks like, and the options you have to treat it! Of course, I’ll also get into a solid skincare routine for managing day-to-day PCOS facial hair. Let’s get into it:
What Is PCOS Facial Hair?
Hirsutism is a condition where women grow excessive, coarse, and dark hair in areas where it typically appears on men like the chin, upper lip, sideburns, and beard area (and sometimes the body, too).
It’s especially common in people with PCOS, because it’s linked to elevated levels of androgens (male hormones like testosterone). Since one of the root issues in PCOS is a hormonal imbalance, hirsutism ends up being a pretty common symptom.
What Does PCOS Facial Hair Look Like?
PCOS facial hair is usually wiry, dark, and thick—nothing like peach fuzz that’s barely visible and hardly has any texture. It’s usually longer, coarser, and more noticeable. And, if that wasn’t frustrating enough, PCOS facial hair also grows back fast even after shaving, plucking, or waxing, which can make it feel like a constant battle.
So, do you just have to accept a daily date with a razor and the bathroom mirror? No! There are lots of ways to get rid of PCOS facial hair. Here are some things you can try!
Why Does PCOS Cause Facial Hair?
High levels of androgens actually stimulate hair follicles on certain areas of the body. The hormones bond to receptors in the hair follicles and tell them to produce thicker, darker, more coarse hair. This mimics male-pattern hair growth—even in women!
How to Stop Facial Hair Growth Due to PCOS?
Focus on blood sugar balance.
If you want to reduce facial hair, you have to stabilize your blood sugar. Why? Because high insulin leads to high androgens. To keep blood sugar levels in check, build meals with protein, healthy fats, and fiber. It’s also best to avoid long gaps between meals and limit refined carbs, sugar, alcohol, and processed foods.
Build a hormone-supportive routine.
Unwanted hair growth comes from irregular hormone levels. So, it’s essential that you adopt daily habits to support a more hormone-friendly environment. Prioritize consistent sleep, do daily slow-weighted exercises, and practice good stress management techniques.
Use supplements that target the root causes.
Food is important, but it can’t meet every nutritional need. Take supplements like inositol, berberine, omega-3s, zinc, vitamin D, and magnesium for the best support! (All available at Ovafit’s shop.) These vitamins and minerals can lower insulin levels, reduce inflammation, and support healthier androgen levels over time.
Support detox and hormone clearance.
Your body needs to properly process and eliminate excess hormones, including androgens. If this system isn’t working well, those hormones can build up and worsen symptoms. You can support this process by staying hydrated, eating fiber-rich foods, supporting gut health, and minimizing exposure to endocrine disruptors in your environment.
Pair internal healing with external care.
While you work on internal balance, use external methods to manage symptoms in the short term. Gentle shaving, dermaplaning, or laser treatments are all viable hair removal options for PCOS. However, remember results aren’t permanent until you address the root cause.
Stay consistent long enough to see results.
Facial hair growth doesn’t change overnight. Hair cycles take time, and your hormones need time to rebalance. Stay consistent with your habits, even when progress feels slow. Over time, as insulin levels improve and androgens decrease, you’ll start to notice slower growth, finer hair, and fewer new hairs forming.
Reconsider prescription medications.
Often, doctors will suggest hormonal birth control pills or anti-androgen medications to manage unwanted hair, oily skin, and acne. These medications can seem like a quick-fix on the surface, but they only mask the problem—and usually come with their own list of side effects. When it comes time to wean off the medications, facial and body hair and all the other high androgen symptoms will probably come back. (And
Why Do Women Get Facial Hair Outside of PCOS?
PCOS isn’t the only reason women develop facial hair. In many cases, it still comes down to hormones—specifically androgen levels—but there are several other factors that can play a role.
Hormonal Changes
Natural shifts in hormones can increase facial hair growth, especially during puberty, pregnancy, or menopause. As estrogen levels drop and androgens become more dominant, hair can grow thicker and darker.
Genetics
For some women, facial hair is simply genetic. If the women in your family tend to have more body or facial hair, you may experience the same pattern regardless of hormone conditions.
Insulin Resistance
Even without a PCOS diagnosis, insulin resistance can still raise androgen levels. This can trigger similar symptoms, including unwanted facial hair growth.
Thyroid Disorders
An underactive or overactive thyroid can disrupt hormone balance, which may contribute to changes in hair growth patterns.
Medications
Certain medications can increase androgen levels or affect how your body responds to hormones. These may include steroids, some fertility treatments, or medications that impact hormone regulation.
Adrenal Gland Issues
Your adrenal glands also produce androgens. Conditions that affect adrenal function can lead to excess androgen production and increased facial hair.
What Helps With PCOS Facial Hair?
Increase insulin sensitivity.
When managing PCOS facial hair, it’s important to get to the root causes of this symptom. One of the main culprits is insulin resistance, which is where your body isn’t able to process glucose properly, raising your insulin levels. However, it doesn’t just throw off insulin; it sends other hormones out of balance, too.
As mentioned, another core issue leading to facial hair in women with PCOS is high androgen levels. Androgens are male sex hormones, and when they’re high in women, they lead to male-pattern facial hair growth as well as hormonal acne, head hair thinning, and other PCOS symptoms.
Insulin resistance is actually part of the reason Cysters have high androgens, so addressing that will help with androgen levels, too. Other things you can do is manage stress levels, get high-quality sleep, remove endocrine disruptors, and drink Testosterone Relief Tea. The supplement Inositol will also really help with elevated androgens, but so do zinc, omega-3, and vitamin D.
Reduce inflammation.
Chronic inflammation interrupts normal hormone signaling, sending plenty of hormones out of whack, including insulin, cortisol, and androgens. Inflammation basically means your body is in constant survival mode, prioritizing only the essential processes and ignoring things like hormone regulation and metabolic function.
A gluten- and dairy-free diet, the slow weighted exercise, managing stress, and good sleep can be a big help! You also want to ensure you’re staying hydrated and taking omega-3 fatty acids, curcumin, magnesium, vitamin D, and zinc! (You can find all of these in Ovafit’s Metabolism Plus bundle.)
Address nutrient deficiencies.
Any time we’re low on essential vitamins and minerals, it can disrupt normal bodily functions. So, consider getting labs done to identify potential nutrient deficiencies to set yourself up for success! Addressing inflammation, insulin resistance, and hormone imbalance is much easier with the right support in place. You can likely address most of your nutrient gaps by taking what’s included in our Metabolism Plus bundle along with Inositol Complete 4:1 and Berberine Advanced!
Improve gut health.
Poor gut health can trigger chronic inflammation, worsen insulin resistance, and make it harder for your body to detox excess androgens so it needs to be addressed to get rid of PCOS facial hair! To support the gut, consider taking a probiotic and adding fermented foods to your diet, as well as implementing the lifestyle changes already mentioned above.
How To Manage PCOS Facial Hair With Skincare
Remember that skin health starts within.
Though you maybe came here for a good skincare routine, remember that the root of all good skincare starts within! You can find resources including PCOS-friendly recipes and workout guides on The Cysterhood app that can help you make the lifestyle changes needed to get to the root of your PCOS facial hair.
Use products that are strategic and gentle.
Skincare products are packed with various active ingredients that address different skin concerns. If you’re dealing with PCOS facial hair, it’s important to choose products that not only soothe the skin after hair removal but also help balance the effects of excess oil (that clogs pores) and inflammation caused by high androgen levels. Look for ingredients that gently support skin recovery, prevent breakouts, and keep your skin hydrated and calm.
Here are ingredients to look for:
Niacinamide: balances oil production, calms inflammation, and supports skin barrier
Salicylic acid: unclogs pores, prevents clogging, and helps prevent acne
Azelaic acid: reduces redness, evens skin tone, and may help with post-shave bumps
Benzoyl Peroxide: targets acne-causing bacteria and reduces breakouts, especially around shaved or waxed areas
Retinols: boost cell turnover, prevent clogged pores, and fade dark spots from repeated hair removal
Squalane: lightweight, non-comedogenic hydrator that helps support the skin barrier
Establish a sustainable, intentional routine.
If you really want your skincare to have an effect, it’s important that you have a solid skincare routine that you do every day. Not only should your routine address PCOS facial hair, but other PCOS skin issues, too!
Example PCOS Morning Skincare Routine:
Step 1: Gentle Cleanser – Use a non-foaming, hydrating formula with salicylic acid or azelaic acid to balance oil and prevent breakouts.
Step 2: Toner – Choose one with niacinamide or green tea extract. This will soothe and prep the skin.
Step 3: Serum – Apply a niacinamide (5–10%) serum to reduce oil, calm inflammation, and minimize pores; add azelaic acid for bumps or redness.
Step 4: Moisturizer – Go for a lightweight, non-comedogenic cream with ceramides or squalane. The purpose here is to hydrate and support the skin barrier.
Step 5: Sunscreen – Use SPF 30+, preferably mineral-based (zinc oxide or titanium dioxide) to protect from sun damage and post-shave sensitivity.
Example PCOS Evening Skincare Routine:
Step 1: Cleanser – Repeat your gentle cleanser or switch to a richer one if your skin feels dry or tight.
Step 2: Treatment (rotate every other night) – Use retinol, salicylic acid, or benzoyl peroxide depending on your skin’s needs. (Avoid on freshly shaved skin).
Step 3: Soothing Serum – Apply one withCentella Asiatica, panthenol, or licorice root to calm and heal irritated areas or dry skin.
Step 4: Moisturizer – Use a richer non-comedogenic moisturizer to lock in hydration and repair overnight.
Don’t feel shame about shaving!
You should never feel shame about shaving if you have PCOS facial hair. It’s a completely normal way to manage unwanted hair, and contrary to old myths, shaving doesn’t make hair grow back darker, thicker, or faster.
In fact, shaving gently exfoliates the skin by removing dead skin cells, which can help brighten your complexion and prevent clogged pores. It may also support lymphatic drainage by stimulating circulation, promoting healthier, glowing skin. Plus, a smooth surface lets your skincare products absorb better, making your routine more effective. So, don’t stress—shave away!
Remember: laser hair removal works best with hormonal support!
Laser hair removal can be a helpful tool for managing facial hair with PCOS—it can lighten the hair, reduce coarseness, and slow regrowth. However, because PCOS is driven by hormonal imbalances, new hair may continue to grow unless the root cause is addressed. That’s why combining laser treatments with a holistic approach to managing your hormones can lead to better, longer-lasting results. If you’re looking for a natural way to support your body and tackle hirsutism from within, check out my essential guide to managing PCOS naturally and how to stop facial hair growth due to PCOS naturally!
You don’t have to live with PCOS facial hair, reverse it naturally!
Dealing with PCOS facial hair can feel frustrating, but remember: it’s more than just a cosmetic issue. It’s a sign of deeper hormonal imbalances that you can work on naturally. By focusing on your overall health and reversing PCOS, nourishing your skin with gentle, targeted products, and building a consistent routine, you’re giving yourself the best chance to feel confident and comfortable in your own skin.
It can be a long process, but it’s absolutely worth it to feel better and reverse your PCOS symptoms for good! Find more Cysters going through the same healing journey (and lots of support and resources) on The Cysterhood app! We can’t wait to see you there.
