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How to Successfully Lose Weight with PCOS

Posted on June 9, 2025September 11, 2025 by Tallene

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

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

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

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

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

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

Here’s how!

How to Successfully Lose Weight with PCOS

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

1. Go gluten- & dairy-free.

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

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

2. Get your carbs right .

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

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

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

3. Get plenty of fiber .

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

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

High-fiber foods include:

Almonds
Oats
Quinoa
Chickpeas
Lentils
Broccoli
Carrots
Bananas
Avocado

4. Eat enough protein and healthy fats .

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

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

High-protein foods include:

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

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

5. Eat 3-4 times per day.

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

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

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

6. Limit sugary and processed foods .

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

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

7. Exercise regularly .

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

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

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

8. Fill nutrient gaps with PCOS-friendly supplements.

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

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

9. Get quality sleep.

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

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

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

10. Build a support squad.

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

11. Talk to a healthcare professional.

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

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

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

Cramps And PCOS: Understanding the Link and Finding Relief

Posted on June 4, 2025February 5, 2026 by Tallene

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

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

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

Cramps And PCOS: Understanding the Link and Finding Relief

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

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

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

Can PCOS Cause Cramping?

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

How Does PCOS Cause Cramps?

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

Irregular Ovulation and Ovarian Cysts

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

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

Endometrial Build-Up

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

Inflammation

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

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

Other Causes of Cramping

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

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

What Do PCOS Cramps Feel Like?

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

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

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

How To Relieve PCOS Cramps for Good

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

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

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

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

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

Take inositol, berberine, and other strategic supplements.

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

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

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

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

Drink hormone-balancing teas.

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

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

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

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

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

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

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

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

Drink plenty of water.

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

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

Get plenty of quality rest.

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

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

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

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

Reduce stress and practice stress management.

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

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

Use pain management techniques in the meantime.

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

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

PCOS can cause cramping, but you can naturally relieve your pain!

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

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

GLP-1 for PCOS: Is It the Right Choice?

Posted on June 4, 2025April 29, 2026 by Tallene

Polycystic ovary syndrome (PCOS) is a chronic condition that affects a woman’s hormones and metabolism in a big way. This is why the symptoms of PCOS include things that are driving by hormonal imbalances like mood swings, irregular menstrual cycles, acne, and weight gain. That last one is a common struggle for women with PCOS, because it can feel like no matter how hard you work to lose weight, those pounds just won’t come off!

This stubborn weight loss is likely due to insulin resistance, and as of the last few years, quite a few medications have come out with the purpose of boosting insulin sensitivity. These prescriptions are called GLP-1 medications, and they’ve become really popular.

Like a lot of women with PCOS, you might be amazed by the results of GLP-1 medications… but is it too good to be true? And, are GLP-1 medications right for you? These are all valid questions I want to answer today in this post. I’ll help you decide if GLP-1 for PCOS is something you’d like to talk about with your doctor!

GLP-1 for PCOS: Is It the Right Choice?

Though the results of GLP-1 medications may look like the holy grail of weight loss for a woman with PCOS, it’s so important you know the facts before making any decisions. So, in the rest of this post, I’m going to explain what GLP-1 medications are, how they work, and whether they’re a good choice for women with PCOS.

Here’s what you need to know:

What Are GLP-1 Medications?

Glucagon-like peptide-1 receptor agonists (GLP-1RAs) are prescription drugs that mimic or boost the effects of the glucagon-like peptide-1 (GLP-1), which is a hormone released in response to eating. GLP-1 receptor agonist meds help regulate blood glucose by stimulating insulin secretion when blood sugar levels are high and reducing glucagon release to prevent spikes. It also slows digestion to help you feel full longer and suppresses appetite by signaling the brain that you’re full. All this promotes weight loss and improved metabolic functioning.

Some common GLP-1 medications are Semaglutide (Ozempic, Wegovy, and Rybelsus), Exenatide (Bydureon and Byetta), Liraglutide (Victoza and Saxenda), Trizepatide (Mounjaro), and Dulaglutide (Trulicity.)

If you’re interested in learning more about Ozempic or Wegovy, the most popular GLP-1 medications, check out these posts:

How Do GLP-1 Drugs Work For PCOS?

GLP-1 medications are not officially FDA-approved for the treatment of PCOS, but they’re sometimes used off-label for PCOS, because of their effect on insulin resistance! Insulin resistance is a core problem with PCOS that is the cause of more than just weight gain. Insulin resistance is also responsible for fatigue, brain fog, skin tags, skin darkening, and more. Plus, it can contribute to hormonal imbalances and inflammation! This is why getting insulin resistance under control (whether it be through lifestyle changes or other methods) is so important for your PCOS healing goals!

GLP-1 medications are seen as a potentially effective treatment option for PCOS because of their impact on metabolism and insulin resistance. The drug enhances the body’s natural ability to regulate blood sugar. It also lowers your fasting insulin levels by ensuring your body ONLY produces insulin when needed, rather than overproducing it. In clinical trials, the increased insulin sensitivity improved weight loss, ovulation, menstrual regularity, and even androgen levels, all important for managing PCOS symptoms. However, we will talk about the side effects to be aware of in a bit.

Does Insurance Cover GLP-1 For PCOS?

No. GLP-1 medications are usually not covered for patients with PCOS, because the prescription is not FDA-approved for that condition. These drugs are primarily approved for treating type 2 diabetes, so coverage is usually only available if a patient with PCOS also has type 2 diabetes or obesity as a related condition. For more information, read our post, “Will Insurance Cover Ozempic for PCOS? Costs and Options.”

Which GLP-1 Is Best For PCOS, If Any?

GLP-1 medications have become a popular topic in the PCOS space, and it’s easy to see why. These drugs can support weight loss and improve insulin sensitivity, which are two big challenges for many Cysters.

But here’s the thing: while they can offer short-term relief, they don’t address the root causes of PCOS. Once you stop taking them, symptoms like insulin resistance and weight gain often come back. That’s why we believe every medication should come with an exit plan, and for many, GLP-1s don’t provide one.

Plus, side effects like nausea, bloating, fatigue, and GI issues can make the experience challenging for some. And more serious risks (like kidney problems or pancreatitis) are worth discussing with a provider you trust.

If you’re currently on a GLP-1 and it’s helping you, that’s totally valid, and there’s no shame in seeking relief that you know works for you. But if you’re looking for a more sustainable and root-cause approach, you’re in the right place. Our goal is to help you understand your body, balance your hormones naturally, and feel empowered, not dependent.

How To Increase GLP-1 Naturally

If you’re feeling defeated, I’m here to remind you that you no longer have to! Just because GLP-1 medications aren’t the best choice for PCOS doesn’t mean you’re stuck with your symptoms and weight gain. There are actually SO MANY lifestyle interventions that can not only naturally increase your GLP-1, but do so without side effects. And, the best part? The improvements you make naturally can become a permanent lifestyle. As long as you maintain your positive lifestyle changes, you can heal your metabolism and reverse your PCOS.

Here are some ways you can do just that:

Eat more protein, fiber, healthy fats, and fermented foods.

Diet is so important when trying to naturally manage insulin resistance and increase GP1-1! The right foods can stabilize blood sugar and reduce the body’s demand for insulin over time. Plus, nutrient-dense food can provide your body with the vitamins and minerals necessary for carrying out healthy metabolic functions!

These are some of the types of food you should be prioritizing to naturally raise GLP-1:

Protein: Protein from eggs, fish, and poultry can stimulate GLP-1 secretion from the gut by slowing digestion and prompt insulin release that doesn’t spike blood glucose levels.
Fiber: Fibers from oats, legume, flaxseeds, and fruits and vegetables slow digestion and stabilize blood sugar, leading to a higher GLP-1 release. Plus, some of them have short-chain fatty acids (SCFAs) that stimulate the production of GLP-1!
Fermented Foods: Fermented foods like sauerkraut, kimchi, tempeh, and miso can improve gut health and boost the production of those SCFAs, too, boosting GLP-1 release.
Healthy Fats: Avocados, olive oil, nuts, and fatty fish are all examples of healthy fats, and they trigger the release of GLP-1. They slow digestion and boost nutrient absorption too, which naturally increases GLP-1.

Tallene sitting on her kitchen counter with a plate of buckwheat noodles

Watch out for excess sugars and refined carbs.

If you’re trying to naturally boost GLP-1, cutting back on sugar and refined carbs can make a difference. Some examples are white bread, pastries, and sugar-sweetened beverages. These foods cause quick spikes and crashes in your blood sugar, which can mess with your hormones and slow down GLP-1 production over time. They also make your body more resistant to insulin and can increase inflammation, both of which get in the way of how well GLP-1 works.

Though it’s a good idea to pull back on sugars and refined carbs, your diet doesn’t need to be restrictive. Pairing these items with a protein or fat can also help slow down blood sugar rising! It’s all about choosing the right foods and recipes that support your body and your cravings. Download The Cysterhood app to find all my PCOS-friendly recipes and meal plans to help you boost GLP-1 and heal your body! (And, yes, these recipes include cookies, brownies, smoothies, and all the other good stuff, too!)

And, for more on my recommended gluten- and dairy-free anti-inflammatory diet, check out on how to reverse PCOS with diet!

Tallene sitting with a plate of food, holding her hand in her left hand and a fork on the right hand.

Do low-impact, slow-weighted workouts.

Low-impact, slow-weighted workouts help your muscles use blood sugar more efficiently, which encourages your body to release more GLP-1. Plus, they’re gentle on your hormones and don’t spike stress levels the way intense workouts can. Over time, this style of movement supports better insulin sensitivity, steadier energy, and fewer cravings without burning you out or putting extra strain on your body. It’s a kind, sustainable way to care for your metabolism and hormones.

If you want more information about how to strategically workout for PCOS, listen to this episode of A Cyster and Her Mister. And, don’t forget to download The Cysterhood app, which is where I keep all my PCOS-friendly workout routines!

Tallene doing a slow-weighted lunge in workout gear and weights while Sirak points to her ankle to show proper exercise form.

Get 7-10 hours of quality sleep.

Sleep is one of the most underrated ways to improve our health. This is especially true for women with PCOS, because sleep is essential for metabolic hormone regulation. Bad sleep can actually increase insulin resistance and lower GLP-1 levels, increasing cravings, weight gain, and blood sugar levels.

On the flip side, great quality sleep helps your body respond better to insulin and supports healthy GLP-1 production! Plus, it can indirectly improve GLP-1 by reducing stress levels and inflammation. So, prioritize getting 7-10 hours of the best quality sleep possible!

I know this can be hard with PCOS, since sleep disorders are more common in Cysters, but there are steps you can take to make getting good rest easier. Doing things like setting a consistent sleep/unwinding routine, practicing meditative exercises, limiting screens an hour before bed, getting some sunlight throughout the day, and more can have a big impact. Here’s more on how to get better sleep with PCOS.

Find ways to reduce stress.

Stress is harder on your body than we realize, especially when having PCOS means we have higher levels of cortisol. It doesn’t just make you feel anxious, but it actually impacts your hormones and metabolism! Chronically high levels of cortisol puts our bodies in fight or flight, increasing our insulin resistance and hindering GLP-1 production. Your body’s basically too busy “surviving” to focus on things like appetite and metabolism.

To improve your blood sugar levels and increase GLP-1, focus on reducing stress levels! Cutting caffeine, drinking Testosterone Relief Tea, getting better sleep, taking walks or doing slow weighted workouts, spending time outside, and practicing self-care can all be effective ways of lowering stress levels.

Take supplements that naturally increase GLP-1.

One of the best things you can do for your metabolism and hormones? The right supplements. Just like food, they help fill in nutritional gaps and provide your body with key vitamins and minerals it needs to function at its best.

If you’re looking for a natural way to support GLP-1 without the side effects of medication, Berberine Advanced is one of my top recommendations for PCOS. Berberine is a plant compound that’s been shown to activate the same GLP-1 pathways as prescription weight loss medications, supporting appetite control, blood sugar regulation, and fat metabolism. It also improves insulin sensitivity, which is key for reversing PCOS symptoms like weight gain, cravings, fatigue, and irregular periods.

Our Berberine Advanced uses Berberine Phytosome™, a patented form that’s 10x more bioavailable than standard berberine, meaning your body can absorb and use it more effectively. It’s NSF-certified, free of fillers, and designed with PCOS in mind, making it a simple, powerful tool for your hormone-healing journey.

You can get all of this and other PCOS supplements through Ovafit! These high-quality NSF-certified supplements are made specifically to address the root issues of PCOS!

Berberine supplement bottles with flowers and pills spilled over

You can lose weight naturally without GLP-1 medications and their negative side effects!

At the end of the day, GLP-1 meds might offer quick results, but they’re not a long-term fix for PCOS. The good news? You can support your metabolism and boost GLP-1 naturally and permanently without the side effects.

With the right lifestyle changes, real PCOS healing is possible. You don’t need a prescription to take control of your metabolism. Check out more of our blog posts to learn more about how you can reach your health goals and thrive with PCOS. You’ve got this, Cysters!

PCOS And ADHD: The Overlooked Connection

Posted on May 30, 2025March 4, 2026 by Tallene

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

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

PCOS And ADHD: The Overlooked Connection

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

What is ADHD?

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

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

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

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

Symptoms of ADHD in Adults

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

Can PCOS Cause ADHD Symptoms?

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

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

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

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

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

Factors That Contribute to the Link Between PCOS And ADHD

Factors That Contribute To The Link Between ADHD And PCOS

Hormone Imbalances

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

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

Insulin Resistance

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

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

Compromised Gut Health

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

Inflammation

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

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

Low-Quality Sleep

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

Poor Diet

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

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

Stress

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

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

How the Menstrual Cycle Affects ADHD?

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

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

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

Menstruation (Days 1-5)

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

Common experiences include:

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

Follicular Phase (Days 6-14)

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

Common experiences include:

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

Ovulation (Days 15-25)

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

Common experiences include:

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

Luteal Phase (Days 25-28)

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

Common experiences include:

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

Link Between ADHD and Chronic Fatigue

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

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

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

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

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

Does ADHD Cause Weight Gain?

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

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

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

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

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

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

PCOS Bloating: Why It Happens and What To Do About It

Posted on May 28, 2025December 27, 2025 by Tallene

Polycystic ovarian syndrome (PCOS) is a complex hormonal disorder that affects lots of systems in the body. Yes, PCOS can impact more than just the reproductive system! This is why the symptoms of PCOS are so vast and can encompass the whole body. Things like irregular periods, excess facial hair growth, acne, fatigue, mood swings, infertility, weight gain, sleep issues, and digestive system problems are all very common symptoms in people with PCOS.

Today, I am going to focus on that last one! Digestive issues include food sensitivities, poor nutrient absorption, cramping, bathroom struggles, and BLOATING. Bloating is so common with PCOS, that it even has a name. They call it “PCOS belly” and this describes how a Cyster’s belly is sometimes prominent due to hormonal imbalances that affect fat distribution. This causes more fat storage in her abdominal cavity. Many times this can give a bloated look and can negatively affect our confidence, and it can feel extremely uncomfortable, too!

Luckily, there are lots of ways to reduce bloating, relieve digestive issues, and reverse your symptoms naturally. So let’s dive into this!

PCOS Bloating: Why It Happens and What To Do About It

First of all, what is bloating? Bloating is when your stomach feels full and tight because of excess gas and other digestive issues. Many women experience this pressure during certain parts of their menstrual cycle, but women with PCOS often feel it all the time! It can get extremely uncomfortable and can seriously affect our quality of life.

How Does PCOS Cause Bloating?

There are quite a few ways polycystic ovary syndrome (PCOS) can contribute to bloating. PCOS is primarily a hormone condition, and those fluctuations in hormones trigger inflammation and disrupt the digestive process by altering the balance of flora and bile acids in your gut microbiota. Plus, low progesterone can cause fluid retention, which can lead to bloating.

Having high testosterone leads to belly fat with PCOS as well. Most women with PCOS struggle with high testosterone. Having high testosterone makes us store fat deeper in our abdominal cavity. The deeper fat is stored, the more dangerous it is for your health compared to the fat that’s stored just under your skin.

But, that’s not all. Women with PCOS are more prone to digestive disorders like irritable bowel syndrome (IBS), GERD, and chronic constipation. And, if you’re on any common PCOS prescriptions like metformin, clomiphene, or hormonal birth control, that could cause bloating, too. It all plays a role!

How To Get Rid of PCOS Bloating

Eat more fiber.

One of the essential elements of managing PCOS effectively is a balanced diet! And including fiber is a MUST not just for our well-being but for mending our bloating issues. It helps by improving insulin sensitivity, which can worsen hormonal imbalances and inflammation. Additionally, fiber helps promote regular bowel movements and gut health.

High-fiber foods include legumes, quinoa, sweet potatoes, nuts, seeds like chia seeds, fruits, and cruciferous vegetables! (Which include asparagus, beans, broccoli, brussels sprouts, cabbage, and cauliflower.) Whole grains are also a great source of fiber, just be sure that they’re gluten free. You can find LOTS of high-fiber meals and snacks on The Cysterhood app! Give it a download for all my favorite PCOS-friendly recipes. You can also read about the connection between PCOS and IBS in this post.

Cut inflammatory foods.

Inflammation is a big part of why Cysters experience bloating and poor gut health. It can actually contribute to a lot of PCOS issues and perpetuate a cycle of hormonal imbalance and insulin resistance, too. I recommend trying to reduce inflammatory foods like dairy products, gluten, fried foods, processed snacks, and alcohol for 30 days (then reintroducing these back afterward to see how much you can tolerate). The less chronic inflammation in our bodies, the better our gut health can be!

Manage blood sugar levels.

Insulin resistance is when your body becomes less reactive to glucose. So, instead of converting it to energy, your cells absorb the sugar as fat and raise your insulin levels. This can trigger inflammation and cause hormone imbalances like hyperandrogenism! Both leading to belly fat. Knowing your Carb Tolerance Range and focusing on an anti-inflammatory, balanced PCOS diet to manage your blood sugar levels, reduce bloating, and find lots more symptom relief!

Practice mindful eating.

Mindful eating is when you slow down, chew thoroughly, and pay attention to your body’s while you eat. It’s not just to prevent you from overeating, but it’s actually super helpful for reducing bloating! Mindful eating reduces the amount of air swallowed and gives the digestive system time to properly break down food.

Stay hydrated.

Our bodies can’t carry out its thousands of daily chemical reactions and processes optimally without water! We NEED to stay hydrated to feel our best. When we’re dehydrated, our body actually retains fluid (yes, tool little water can lead to water retention!) which can cause constipation. However, when we’re hydrated, it helps everything get flushed out to reduce bloating!

Exercise regularly.

Regular exercise lowers insulin resistance, hormonal imbalances, and inflammation—the three things that contribute the most to PCOS symptoms like boating! Doing physical activity like slow-weighted workouts can help deflate that bloat and encourage healthy digestion. Just make sure you keep the workouts low-impact, such as lifting weights over high-intensity cardio. Raising your heart rate for long periods of time and pumping your body full of adrenaline (like in a 60 minute cardio kickboxing class) can sometimes worsen symptoms! You can find PCOS-friendly workouts on The Cysterhood app as well!

Take probiotics and curcumin.

Probiotics are supplements that help with the balance of good and bad bacteria in our gut microbiome. When your gut bacteria is balanced, you’ll likely find relief from most of your GI issues including bloating!

Another natural supplement that’s super helpful for bloating is curcumin aka turmeric! It has anti-inflammatory health benefits that can help improve your gut health and reduce bloating. Plus, curcumin has plenty of other PCOS benefits too! Just make sure you get high-quality vitamins like my PCOS-friendly supplement line Ovafit!

Trade soda for herbal tea or kombucha.

Carbonation and sugar can both lead to significant bloat. So, if you’re drinking a few sodas every day, this most likely won’t help you reduce bloating. Swap your soda for herbal tea like peppermint tea or chamomile. They both have ingredients that relax the muscles in the digestive tract to relieve gas and bloating. Ginger is also a good choice because it’s anti-inflammatory. If you’re interested in grabbing some tea, try Tesosterone Relief Tea that can also help you lower androgen levels!

If you like kombucha, that’s another good alternative for a healthy gut! It’s a fermented drink that naturally contains probiotics, which we’ve already discussed are great for bloating relief! Here are other PCOS benefits of kombucha as well! I like to pour about half a cup and put in a bunch of ice, this makes it super refreshing and low sugar since I’m drinking less than I would if I had the whole bottle.

Strive for quality sleep.

Sleep is essential for proper hormone balance. Ensuring you get 8 hours of good sleep can help you see big improvements in all your PCOS symptoms, including digestive problems and bloating.

Of course, good sleep isn’t always a breeze with PCOS since Cysters are much more likely to experience sleep disorders. Sleep apnea and insomnia are very common! But, with strategies in the post called How to Get Better Sleep with PCOS, we hope we can help you figure out a nightly routine that works for you.

There are lots of ways to relieve bloating with PCOS!

There is no reason you should live with any chronic symptoms that reduce your quality of life. Bloating combined with all the other symptoms of PCOS can be really difficult to deal with day after day. However, you can find natural healing from your PCOS and live symptom-free!

Find out more on the blog, on my podcast, and on The Cysterhood app. We can do this together!

How To Stop Facial Hair Growth Due To PCOS: The Hirsutism and Hormone Connection

Posted on May 19, 2025February 5, 2026 by Tallene

When you were first diagnosed with polycystic ovary syndrome (PCOS), a lot of things probably started to click—maybe the irregular periods, acne, fatigue, or stubborn weight gain suddenly made more sense. But some symptoms, like facial hair growth, can feel more confusing, frustrating, or even isolating.

Excess facial or body hair (called hirsutism) is a common but often under-discussed PCOS symptom. It’s linked to higher levels of androgens—aka male hormones—and it can impact your confidence, self-esteem, and how you feel in your body.

If you’re dealing with this, you’re not alone—and there are real, science-backed ways to address it. In this post, we’ll walk through what causes facial hair growth with PCOS, and the simple, sustainable changes you can make to support your hormones and feel more at home in your skin.

How To Stop Facial Hair Growth Due To PCOS: The Hirsutism and Hormone Connection

When we’re unhappy with the way we look, it can deeply affect our confidence and sense of self-worth. It’s more than just a surface-level concern; it can hold us back from showing up fully in our lives, making connections, and embracing new opportunities. In short, we start missing out on the joy and experiences we deserve.

The good news? Unwanted facial hair growth can be reversed. But before we dive into how to naturally reduce it, it’s important to understand what causes it in the first place.

Why Does PCOS Cause Facial Hair Growth?

Polycystic ovary syndrome (PCOS) is a hormonal condition. Hormone imbalance is one of the core issues that causes symptoms! But, which exact hormones are causing facial hair growth? Androgens.

High androgen levels (male sex hormones like testosterone) aren’t natural for a female body. The ovaries are meant to produce it in small amounts, but with PCOS, the ovaries produce way too much! This excessive androgen production is the cause of irregular menstrual cycles, acne, infertility, weight gain, fatigue, skin darkening, head hair loss, and unwanted facial hair growth.

Elevated androgens can also lead to high blood sugar levels and insulin resistance, which prompts the ovaries to produce more testosterone. It’s all a cycle that can be difficult to break if you don’t know what’s going on or where to start! (That’s where I come in.) We’ll get to how you can naturally balance androgens and improve insulin sensitivity below.

What Does PCOS Facial Hair Look Like?

Remember, androgens are male sex hormones, so when they’re elevated, the hair growth that results tends to resemble male-pattern growth. This means thick, coarse, dark hair appearing on areas like the chin, upper lip, jawline, sideburns, neck, and even the cheeks. Unlike the soft, barely visible peach fuzz most women have in these areas, this hair is much more noticeable and defined.

Tallene staring at the mirrow with shaving cream on her upper lip and a shaving razor in her hand

Do All Women With PCOS Have Facial Hair?

Not exactly. Depending on the type of PCOS a person has, androgen levels may not be high enough to trigger hirsutism or other symptoms associated with elevated testosterone. You can get a good idea of what PCOS type you have by taking this quiz!

How To Stop Facial Hair Growth With PCOS

Take supplements that promote hormone balance and insulin sensitivity.

One of the best natural treatments for hirsutism is a good supplement routine! High-quality, NSF-certified, research-backed supplements that support hormone balance and insulin sensitivity can give your body the support it needs to ditch the facial hair and heal.

Here are my recommended supplements to stop hirsutism:

Inositol Complete 40:1 – Inositol Complete is a combination of myo- and d-chiro-inositol in the ideal 40:1 ratio. It supports healthy insulin levels, which you now know is key since insulin resistance can drive up androgen production.
Berberine Advanced – Berberine is a natural compound that activates AMPK, a key enzyme for metabolic health. It improves insulin sensitivity, reduces inflammation, and helps lower testosterone levels—all of which can contribute to less hair growth over time.
Zinc – Zinc is an essential mineral that helps regulate androgen levels and reduces the activity of 5-alpha-reductase, the enzyme that converts testosterone into its more potent form, DHT. This is one of the many important reasons we had to include it in our PCOS multivitamin, MetaMulti.
Vitamin D – Vitamin D deficiency is common in women with PCOS and has been linked to higher androgen levels. And just like zinc, it’s found in OvaFit’s MetaMulti multivitamin.

Drink hormone-balancing herbal tea blends like Testosterone Relief Tea.

You’ll often hear herbal teas recommended to improve high androgens, like spearmint tea. After looking at the latest research, we found that there are multiple herbs that are beneficial for targeting hormonal imbalances in PCOS. So we suggest getting a tea blend that combines as many of them as possible to get even more power in your cup!

Ovafit’s Testosterone Relief Tea is exactly that. It’s curated specifically to help with PCOS hyperandrogenism. It combines spearmint, lemon balm, orange peel, chamomile, rosehip, peppermint, cinnamon, nettle, lavender, and calendula tea, all shown to help improve PCOS hormone balance when you have a consistent routine! I recommend drinking it 2- 3 times a day.

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

The foods we eat have a profound effect on our hormones and blood sugar levels, of course. I recommend trying a gluten- and dairy-free anti-inflammatory diet for 30 days because for many Cysters this has helped them to reduce inflammation, boost insulin sensitivity, and balance hormones, which all had an impact on improving PCOS symptoms

I know the word “diet” can be triggering, but I promise this diet isn’t restrictive. It’s just intentional! You’ll be surprised how easy it is to keep your favorite meals even just by swapping ingredients our that are typically inflammatory. Here’s more on how to reverse PCOS with diet, and don’t forget to download The Cysterhood app to get PCOS-friendly meal plans and recipes!

Do regular slow-weighted and meditative workouts.

When we constantly push our bodies with high-intensity workouts like HIIT, our cortisol (stress hormone) levels spike, triggering a domino effect that can raise androgen levels even more. That means more breakouts, more hair loss on the scalp… and more unwanted hair in places it shouldn’t be.

That’s why slow-weighted workouts are one of our top recommendations for managing hirsutism with PCOS. These workouts help build lean muscle and improve insulin sensitivity, which are two powerful ways to naturally reduce testosterone levels. They’re low-intensity and don’t trigger that fight-or-flight stress response, making them a hormone-friendly way to support your body and feel more in control of your symptoms.

You can find guided slow-weighted workouts in The Cysterhood app, created specifically to help you reduce symptoms like hirsutism while supporting healthy weight loss and energy levels. Movement shouldn’t make your symptoms worse!

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

Reduce stress levels and adopt a healthier mindset.

Lowering stress and adopting a healthier mindset can help reduce high androgens in PCOS by calming cortisol levels, which are linked to spikes in testosterone. Because many of us Cysters already have chronically high cortisol levels, stress management can help supports hormone balance, reduce inflammation, and create a more supportive environment for easing PCOS symptoms. So, practice better self-care to keep you calm and focused!

Prioritize getting 7-10 hours of great quality sleep.

We know getting quality sleep with PCOS isn’t always easy—between blood sugar crashes, stress, and hormonal imbalances, restful nights can feel rare. But if you’re struggling with hirsutism, prioritizing sleep might be more important than you think. Poor sleep can increase cortisol (your stress hormone), and chronic high cortisol can throw your other hormones off balance, especially insulin and testosterone. This hormonal storm can make symptoms like facial hair, acne, and scalp hair loss even more intense.

Sleep is one of your body’s best tools for regulating hormones naturally. During deep sleep, your body works to repair cells, reset your stress response, and balance key hormones like melatonin and insulin—all of which impact androgen levels. To support hormone health and reduce hirsutism, aim for 7–9 hours of consistent, quality sleep each night.

Some tips we recommend: get morning sunlight to reset your circadian rhythm, avoid screens an hour before bed, keep your room cool and dark, and try a calming nighttime routine.

Cut out common endocrine disruptors.

Cutting out common endocrine disruptors like BPA, phthalates, and parabens is a gentle but powerful way to support your hormones, especially if you’re struggling with symptoms like breakouts, irregular cycles, or unwanted facial hair from elevated androgens. These chemicals are found in everyday items like plastic water bottles, non-stick cookware, scented lotions, perfumes, candles, cleaning supplies, and even some makeup and period products.

Over time, these compounds can mimic or interfere with your natural hormones, contributing to the hormonal imbalance behind PCOS and hirsutism. By slowly swapping them out for cleaner, low-tox alternatives, you’re giving your body the chance to rebalance naturally and feel more in sync. Think of it as a small step with big benefits.

If you’re not sure where to start, here’s how to remove endocrine disruptors.

Try acupuncture, cold exposure, and/or castor oil packs!

Natural healing methods are finally getting the scientific recognition they deserve—and for Cysters struggling with hirsutism, these tools can offer additional support by improving hormone balance and insulin sensitivity:

Acupuncture – By calming the nervous system and lowering cortisol, acupuncture may indirectly help lower testosterone levels, which can ease symptoms like unwanted facial hair.
Cold Exposure – Regular cold exposure, like cold showers or short ice baths, may help reduce inflammation and improve insulin sensitivity. Since insulin resistance can trigger higher androgen levels (which leads to hirsutism), anything that helps regulate blood sugar can help minimize facial hair growth over time.
Castor Oil Packs – Applying castor oil packs to the lower abdomen can improve circulation, support liver detox, and reduce pelvic inflammation. A well-functioning liver is essential for processing excess androgens, which may help reduce symptoms like chin hair and acne.

While these may not be overnight fixes, adding one or two to your weekly routine may help support the deeper healing your body needs to reduce hirsutism from the inside out. Always listen to your body and track what works best for you!

Think twice before getting laser hair removal.

I tried it in the past, but I don’t recommend trying this method of hair removal if you want something more sustainable or long term. The high androgens make the hair thicker and darker, growing from much deeper hair follicles. Because of this, this method may not remove hair as effectively as you hoped. Plus, if the underlying hormone issue isn’t fixed, the hair will likely grow back. However, if this method is helping you control the appearance on the outside while you continue working on balancing hormones on the inside, continue doing what works best for you!

Know the risks of oral contraceptives and other anti-androgen medications.

Some women with PCOS may choose to manage hirsutism with birth control or anti-androgen medications, and if that’s working for you, that’s completely okay! We fully support your right to choose what’s best for your body. However, it’s important to know that these treatments often mask the symptoms rather than address the root causes, like hormone imbalances or insulin resistance. They can also come with side effects and aren’t always a long-term solution.

If you’ve been told birth control is your only option, we want you to know there are other ways. Natural healing strategies, like nourishing your body with the right foods, movement, supplements, and stress support, can gently help rebalance hormones and reduce hirsutism at the root. It takes time and consistency, but the results can be longer-lasting and empowering.

For more on the risks of birth control and other PCOS meds, listen to this episode of A Cyster and Her Mister.

Balance high androgens to stop unwanted PCOS facial hair!

In the end, dealing with facial hair from PCOS isn’t about quick fixes, it’s about addressing the root cause: your hormones. By embracing natural methods like the ones above and finding which ones can become a part of your lifestyle as a natural routine, you can start to tackle the issue at its source!

It’s all about supporting your body in a way that’s gentle, sustainable, and long-term. It might take time, but with the right approach, you can reverse your PCOS, reverse your symptoms, and say goodbye to unwanted hair growth!

Abdominal Pain in PCOS (or PMOS): What’s Normal and When to Be Concerned

Posted on May 14, 2025June 2, 2026 by Tallene

Polycystic ovary syndrome (PCOS) is a hormonal condition that affects women of reproductive age. Because it involves hormonal imbalances, PCOS can impact SO many systems in the body, triggering a long list of symptoms that can really decrease a Cyster’s quality of life. This is why many Cysters are searching for ways to manage common symptoms of PCOS including weight gain, irregular periods, excess hair growth, acne, mood swings, fatigue, and even abdominal pain.

Are you surprised to hear abdominal pain or pelvic pain could be caused by PCOS? It’s true! There are a few ways PCOS can trigger abdominal pain, so today I’m going to talk about why it happens and what you can do about it.

Note: Polycystic ovarian syndrome (PCOS) recently got a much-needed name change! It’s now called polyendocrine metabolic ovarian syndrome. This new name more accurately represents the condition, so you’ll see me use PMOS in newer posts and sometimes jump between the two names as we’re transitioning. I just wanted to update you all so you weren’t confused by the two different names!

Abdominal Pain in PCOS (or PMOS): What’s Normal and When to Be Concerned

Though there’s no direct treatment for PCOS, you don’t need to jump straight to medications like metformin or hormonal birth control for your symptom management if you don’t want to (those aren’t your only options). There are so many ways to naturally ease symptoms like abdominal pain and even reverse your PCOS!

Here’s what you need to know about this common PCOS symptom:

How Does PCOS Cause Abdominal Pain?

There are lots of reasons women with PCOS may experience abdominal pain, but most of them trace back to the same root causes: inflammation, insulin resistance, and hormonal imbalances. These underlying issues are key to improving symptoms, but first, let’s break down the specific ways they can lead to abdominal pain:

Ovarian Cysts:

Ovarian cysts are small, fluid-filled sacs that can form on or inside the ovaries. With PCOS, the body’s hormone levels, especially excessive androgens, can mess with ovulation. That means the follicles (which normally release an egg) don’t mature properly, so they just stick around on the ovary. While many cysts go away on their own, some can cause symptoms like bloating, pelvic pain, or cramping. (For more on cysts, listen to this episode of A Cyster and Her Mister.)

Period Pain:

Periods aren’t just irregular with PCOS they can be super heavy and painful, too. That’s partly because sex hormone imbalances (like too much estrogen or not enough progesterone) can lead to a thicker buildup of the uterine lining. When your body finally sheds that lining, it can make cramps a lot more intense. Plus, PCOS is linked to higher levels of inflammation, which can amplify period discomfort and abdominal pain even more. (Here’s more on what periods are like with PCOS.)

Gut Issues:

Hormonal imbalances, especially elevated androgen and insulin levels, can disrupt the gut microbiome (the balance of good and bad bacteria in your digestive system). PCOS is also linked to higher levels of inflammation, which can affect how your gut functions and lead to symptoms like bloating, gas, constipation, or diarrhea. All of this can make your digestive system more sensitive, causing pain or cramping in the lower abdomen.

Endometriosis:

Endometriosis can cause abdominal pain because tissue similar to the uterine lining grows outside the uterus on places like the ovaries, fallopian tubes, or even the intestines. This tissue still responds to your monthly hormones, so it bleeds and gets inflamed during your cycle, but since it has nowhere to go, it can lead to swelling, scarring, and intense pain.

PCOS and endometriosis are sometimes confused because both can cause irregular menstrual cycles, pelvic pain, and fertility issues, but they’re very different: PCOS is driven by hormonal imbalances and lack of ovulation, while displaced tissue and inflammation causes endometriosis. Some people even have both, which can make getting an accurate diagnosis and a good treatment plan super difficult, so it’s important to get checked if you’re dealing with ongoing pain. Here’s more on PCOS vs. endometriosis.

Can PCOS Cause Cramping During Periods?

Yes. PMOS can cause cramping. High androgen levels in a Cyster’s body can disrupt ovulation in a big way. Those high levels of male sex hormones can cause multiple small, immature follicles to develop in the ovaries instead of allowing one dominant egg. As a result, ovulation may happen late or not happen at all.

Here’s the problem: The whole time your body is waiting to ovulate, estrogen keeps building the uterine lining in preparation for a possible pregnancy. The longer that delay lasts, the thicker the lining can become. Eventually, you ovulate, the hormone levels shift, and your body sheds that lining through menstruation. Since there’s a lot more tissue to get rid of, periods can be much heavier and a lot more painful. Cue the cramps!

PMOS or PCOS Pelvic Pain During Ovulation

If you’re feeling lower abdominal pain outside of your period, PMOS or PCOS could still play a role. Remember all those immature follicles I mentioned? When lots of them build up, the ovaries can become enlarged. That enlargement can create different types of pain like pressure, aching, heaviness, or general discomfort in the lower abdomen. And if you do eventually ovulate after a delay, that process can sometimes trigger lower abdominal pain or cramping around ovulation. Some people feel pain as a sharp twinge, while others notice more of a dull ache or lingering discomfort.

PMOS and PCOS Lower Abdomen Pain Causes

Hormonal fluctuations: Shifts in estrogen and progesterone throughout irregular cycles can sometimes trigger cramping or pelvic discomfort outside of your period.
Enlarged ovaries: The buildup of multiple immature follicles can cause the ovaries to enlarge, creating feelings of pressure, aching, heaviness, or lower abdominal discomfort.
Bloating and fluid retention: Hormonal changes can lead to bloating, which may make your lower abdomen feel tender, tight, or uncomfortable.
Delayed or irregular ovulation: Long or unpredictable cycles can sometimes cause cramping and pelvic discomfort at unexpected times throughout the month.
Inflammation: PCOS is associated with low-grade inflammation in some people, which may increase sensitivity and contribute to pelvic discomfort.
Ovarian cysts: Cysters can develop cysts on the ovaries when follicles keep growing instead of releasing as an egg. If a cyst grows larger, it can put pressure on surrounding tissue and cause lower abdominal pain.

How To Manage Abdominal Pain In PCOS or PMOS

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

Diets aren’t just about weight loss—they’re about giving your body the tools it needs to function and heal. For many women with PCOS, abdominal pain can be triggered by underlying inflammation, gut imbalances, and hormone fluctuations. That’s why I recommend trying a gluten- and dairy-free anti-inflammatory diet.

This approach has helped many Cysters reduce inflammation, improve insulin resistance, and bring hormones into better balance—all key factors that contribute to bloating, cramping, and pelvic pain. As your gut and metabolism begin to heal, you might be surprised at how much better your body feels. Real food, real relief.

If you’re ready to manage PCOS symptoms naturally through diet, download The Cysterhood app. It’s full of PCOS-friendly recipes and meal plans you’ll love what you’re eating and how you’re feeling!

Tallene and Sirak sitting across each other talking at the table with plates with food in their hands

Take Ovasitol.

There are so many supplements that can kick-start your journey to reversing PCOS by providing tons of extra support with essential vitamins and minerals. Specifically for abdominal pain with PCOS, I recommend taking Ovasitol.

Ovasitol is a high-quality inositol supplement made with a 40:1 ratio of myo- and d-chiro-inositol, which mirrors the ratio naturally found in the body. This combo is especially helpful for improving insulin sensitivity, promoting regular ovulation, and supporting hormone balance, three key factors that can reduce the formation of painful cysts. When insulin and androgen levels start to stabilize, your cycles become more regular and your ovaries are less likely to develop those fluid-filled cysts that can trigger cramping and discomfort. Here’s more about cramps and PCOS.

I recommend taking Ovasitol twice a day with meals for consistent support, and it’s one of the simplest, most effective ways to start managing PCOS from the root.

Getting these specifically from OvaFit ensures that you get NSF-certified and high-quality supplements at the carefully selected dosages suggested by research on women with PCOS. Talk to your doctor before starting any new supplements to make sure they’re right for you.

Do regular slow-weighted workouts.

Exercise can also make a big difference when it comes to the root issues of PCOS! But I completely understand if those crunches and sit-ups you thought you needed to do to lose belly fat are causing more discomfort than progress (and PSA, there are more effective ways to target PCOS belly). Slow, weighted workouts help reduce inflammation, improve insulin sensitivity, balance hormones, support digestion, and relieve stress, all of which give your dysregulated body the support it needs. As these areas improve, there’s a good chance you’ll notice your abdominal pain improving, too. You’ll find slow-weighted workout routines on the app along with those PCOS-friendly recipes!

Use heating pads or take a warm bath.

While you work on addressing the root causes of your abdominal pain to get lasting relief, heat therapy can be a great way to temporarily reduce pain while you work on the root causes. A heating pad or warm bath can help relax muscles, boost circulation, calm nerve sensitivity, support digestion, and reduce stress, making it easier to cope when the pain flares up.

Practice stress management.

Stress management is another important step for relieving abdominal pain with PCOS because stress increases inflammation, disrupts hormone balance, and can cause muscles in the abdomen and pelvis to tense up leading to more pain. It also affects digestion and makes your body more sensitive to discomfort.

So, try calming your mind and body with things like yoga, meditation, nature walks, journaling, better sleep, or your favorite hobbies. You’ll not only feel mentally better, but physically too.

Stay hydrated.

Want a really easy way to ease abdominal pain? Drink more water! Proper hydration helps flush out toxins, reduce bloating, support digestion, and lower inflammation, all of which can contribute to less cramping and discomfort. Water also keeps your hormones and metabolism functioning more smoothly, giving your body the support it needs to manage pain more effectively.

I also recommend drinking Testosterone Relief Tea. Elevated androgens can contribute to inflammation, irregular ovulation, and ovarian cyst formation…all of which may lead to cramping, bloating, or discomfort in your lower belly. I created this science-backed herbal blend in this tea to help naturally lower testosterone levels and support hormonal balance. Ingredients like spearmint, chamomile, and nettle are known for their anti-inflammatory and hormone-regulating properties, making this tea a gentle but effective option for supporting pain relief and easing uncomfortable symptoms tied to PCOS.

It’s not just soothing to sip…it’s part of a consistent routine that supports your healing from the inside out. Many Cysters find that enjoying the tea once or twice a day helps reduce bloating, lessen pelvic pain, and promote more regular cycles over time.

Relieve pressure by resting in the fetal position.

Here’s another one that won’t cure abdominal pain, but can help you get through it as you work through healing! Try sleeping in the fetal position, which can relax the abdominal muscles to reduce cramping and tension. For some, it even has a bonus relaxing effect!

Consider acupuncture.

Acupuncture for PCOS works by stimulating specific points on the body to promote better blood flow, reduce inflammation, and calm the nervous system. This means it’s great for easing pain! Acupuncture may also support hormone regulation and improve insulin sensitivity, making it a holistic option for addressing both the pain and the underlying causes of PCOS. Many Cysters find it especially helpful during painful flare-ups or as part of an ongoing healing plan!

Try a TENS (Transcutaneous Electrical Nerve Stimulation) machine.

For people really struggling with chronic pain, TENS machines can be a natural, drug-free way to get some temporary, but immediate relief. While others have reported it doesn’t stop the pain completely, they also say it can take the edge off while you figure out other ways to target the root cause. The machine sends mild electrical impulses through the skin to stimulate the nerves, blocking pain signals from reaching the brain. You can find discrete options like Livia that allow you to go about your day even while dealing with your abdominal or pelvic pain.

Get a consultation with a pelvic floor physical therapist.

Ongoing abdominal or pelvic pain is not uncommon, but it doesn’t have to be your “normal.” If you’re doing what I’ve recommended on this list and just aren’t seeing relief (or not enough relief), get a consultation with a pelvic floor physical therapist. There could be an undiagnosed injury or other problem that a specialized healthcare provider could help address. It never hurts to dig deeper, you deserve the full picture when it comes to your pelvic health!

Get to the root of your chronic pain to find long-term PCOS healing!

It’s true that PCOS doesn’t have a “cure,” but that does NOT mean you’re just stuck with your symptoms. No way! A holistic, natural approach to PCOS management can actually get to the root of your body’s dysfunction to reverse the condition, allowing you to finally live symptom-free!

For more on how to tackle polycystic ovarian syndrome, browse the PCOS Weight Loss blog and tune in weekly to the A Cyster and Her Mister podcast! It’s time to say goodbye to pain and difficult PCOS symptoms with a lifestyle that allows you to thrive with PCOS.

How to Have a Healthy Pregnancy with PCOS

Posted on May 12, 2025September 11, 2025 by Tallene

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

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

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

First up…how does PCOS affect getting pregnant?

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

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

Can PCOS cause pregnancy complications?

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

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

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

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

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

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

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

How to have a healthy pregnancy with PCOS

Managing Weight with PCOS (Especially Before Pregnancy)

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

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

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

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

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

Eat regularly

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

Protein-rich foods include:

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

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

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

Fiber-rich foods include:

Whole grains
Avocados
Beans
Broccoli
Berries
Dried fruits
Apples

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

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

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

Limit caffeine

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

Gentle exercise

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

Take the right supplements.

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

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

Speak to your healthcare provider

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

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

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

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

Best Multivitamins for PCOS: What Sets the Best Formulas Apart

Posted on May 7, 2025February 10, 2026 by Tallene

Polycystic ovary syndrome (PCOS) is a hormonal condition that affects females of reproductive age. Since it disrupts hormonal balance, PCOS can impact many parts of the body and interfere with a range of normal bodily functions. This is why women with PCOS experience a wide variety of symptoms like weight gain, hair loss, irregular menstrual cycles, acne, mood swings, and more.

Hormone imbalances cause a wide range of symptoms because they can also lead to issues like poor insulin sensitivity, chronic inflammation, and vitamin deficiencies, all of which contribute to the long list of PCOS symptoms. The good news? These side effects can be managed naturally! A handful of intentional lifestyle changes can get to the root of your PCOS problems to not only reduce symptoms but potentially reverse your condition!

A big part of those habit shifts? SUPPLEMENTS. The best supplements for PCOS can not only address nutrient deficiencies, but they can also ease symptoms by improving insulin resistance, hormone balance, and inflammation! There are a lot of supplements out there that can benefit Cysters with PCOS, but I’m always an advocate for only making one or two changes at a time to track your progress without getting super overwhelmed.

Where’s the best place to start when it comes to supplements for PCOS? A high-quality multivitamin! It’s one of the simplest ways to begin supporting your body while working on the root issues of PCOS—like insulin resistance, inflammation, and hormone imbalance.

But here’s the thing: not all multivitamins are created equal. That’s why we created MetaMulti, a science-backed, NSF-certified multivitamin made specifically for women with PCOS. It takes the guesswork out of what to buy and helps ensure you’re getting the right nutrients, in the right forms, and in the right amounts to actually support your healing journey.

In this blog, we’ll break down exactly what to look for in a multivitamin so you know how to choose one that works with your body—not against it.

Best Multivitamins for PCOS: What Sets the Best Formulas Apart

No matter how good your diet is, it’s difficult to get all the recommended daily nutrients to keep your body functioning at its best. And when you add PCOS into the mix? Getting the right vitamins and minerals and keeping up with the nutrient gaps becomes even harder. You need essential nutrients for your adrenal system and metabolism to work like they’re supposed to, which is why taking a multivitamin made for our metabolic disorder is such a good idea for managing PCOS.

In order to get all the positive effects of a multivitamin, you need something that’s super high-quality and includes the vitamins and minerals your unique PCOS body needs.

Can PCOS Cause Vitamin Deficiency?

Yes, PCOS can indirectly cause vitamin deficiencies. Insulin resistance can interfere with the body’s ability to absorb nutrients like magnesium, chromium, and vitamin D. Chronic inflammation can also mess with absorption while increasing your body’s need for antioxidants and anti-inflammatory nutrients like omega-3, zinc, and vitamin E.

Of course, PCOS involves hormonal imbalances, and those can trigger deficiencies too! The impact on the metabolism and digestive system can reduce the absorption of B vitamins and iron! All this on top of the fact that 48% of Americans have a magnesium deficiency, 42% have a calcium deficiency, 35% have a vitamin D deficiency, and 22% have an iron deficiency . . . a multivitamin is an essential part of any woman’s routine, but especially those with PCOS! Here’s what to look for in a multivitamin designed for PCOS support:

What Vitamins Are Good For PCOS?

Vitamin A
Vitamin C
Pantothenic Acid
Choline
Vitamin D3
Vitamin E
Magnesium
Zinc
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Biotin
Iron
Iodine
Selenium
Copper
Manganese
Chromium
Molybdenum
Boron
Vanadium
Folate
Calcium

What Is The Best Multivitamin for PCOS?

NSF-Certified

An NSF certification is a third-party verification from the National Sanitation Foundation that ensures a supplement meets strict standards for quality, safety, and label accuracy. There aren’t many regulations on supplements, so if you want a supplement that’s actually worth your money, you need to be certain it’s actually effective, safe, and matches what’s on the label! An NSF certification confirms your supplements:

Actually include the listed ingredients in the amounts listed
Are free from contaminants like heavy metals, pesticides, and microbes
Are produced in a facility that follows the FDA’s GMP guidelines for cleanliness, consistency, and quality

Bioavailable

It’s not just what you take—it’s how well your body can absorb it. That’s why choosing supplements with high bioavailability is so important, especially for us Cysters. You could be taking all the right nutrients, but if they’re not in forms your body can actually use, they won’t do much to support your PCOS symptoms. Look for multivitamins that include well-absorbed forms of vitamins and minerals—and even better if they use advanced delivery systems that help boost absorption (some examples are chelated minerals and phytosome technology)!

Suits a Gluten- and Dairy-Friendly Diet

If you’ve been following my blog or podcast for a while you know I recommend a gluten- and dairy-free anti-inflammatory diet. It’s important that your supplements also support that diet! If gluten and dairy are a trigger for your PCOS symptoms, ensure that your supplements are also gluten- and dairy-free! (Sometimes gluten and lactose are used as fillers or stabilizers.) PS. To find out if gluten and/or dairy trigger your symptoms, try substituting them for 30 days and reintroducing them afterwards. You’ll notice a change in how you feel if it has a positive impact!

Includes Iron

Iron is one of the most common nutrient deficiencies in women with PCOS, but not every multivitamin includes it—so be sure to check the label! And if your multivitamin does have iron, bonus points if it also includes vitamin C. That’s because vitamin C helps your body absorb iron more effectively, which can make a big difference in energy levels, mood, and overall hormone support.

Right Dosage

Getting the right amount of vitamins and minerals is just as important as taking them in the first place. Too little may not do much—and too much can actually make things worse. For example, high doses of vitamin A can throw off hormonal balance, while not getting enough magnesium can make insulin resistance even harder to manage.

We know how overwhelming it can be to figure out which forms and doses are best—so we took the guesswork out of it. Our MetaMulti multivitamin is thoughtfully formulated using the latest research to include optimal dosages tailored specifically for women with PCOS, so you can feel confident you’re giving your body exactly what it needs.

Multivitamin bottle next to a slice avocado, lemon, lime, and blackberries

Designed for PCOS

As a woman with PCOS you have unique nutritional needs. Your body is dealing with different challenges and your goals are going to be different than those without PCOS! It’s essential that your multivitamin be specialized to reduce insulin resistance, improve hormone balance, and ease inflammation.

You need the right dosage of highly bioavailable vitamins and minerals. And, the supplements must be NSF-certified to confirm quality and safety of your multivitamin. This all may sound like a tall order, but my supplements line, Ovafit, has a multivitamin that checks all the boxes! It’s packed with 26 essential nutrients to address common deficiencies in women with PCOS. It’s NSF-certified and expertly formulated by PCOS dietitians and doctors!

You can grab a 90-day supply of Ovafit’s MetaMulti here! However, if you want to try out our full supplement line to address all of your nutrient gaps, grab the Inositol (40:1 ratio of myo-inositol and d-chiro-inositol), our Berberine Advanced supplement, and our Metabolism Plus bundle that includes the MetaMulti as well as curcumin, omega-3, and CoQ10. This provides a well-rounded supplement regimen to support your healing goals!

Ovafit’s MetaMulti is the best multivitamin for PCOS!

Choosing the right multivitamin can make a big difference in how you manage your PCOS. When your supplement is designed specifically for your unique needs, contains the right forms and dosages of nutrients, and is NSF-certified for quality and safety, you’re setting yourself up for real results!

Whether you’re just starting your healing journey or looking to level up your routine, a targeted multivitamin like Ovafit’s MetaMulti can be a game-changer in supporting your hormones, metabolism, and overall health without the side effects of common PCOS prescriptions. For more ways to naturally reverse PCOS, download The Cysterhood app for meal plans, workout routines, community support, and plenty of other resources!

How To Choose The Best Vitamins For PCOS

Posted on April 22, 2025October 15, 2025 by Tallene

Polycystic Ovary Syndrome (PCOS) is a complex endocrine condition that affects a woman’s hormone balance, fertility, menstrual cycle, and more. Higher levels of androgens (for example, high testosterone levels) can cause a host of symptoms, including acne, hair loss, excessive hair growth, and weight gain.

Although there isn’t a ‘cure’ for PCOS, a combination of nutrition, exercise, and lifestyle changes can help women with PCOS live almost symptom-free. But trying to regulate your hormone imbalances and fulfill your nutritional needs as a PCOS Cyster can feel overwhelming.

If you have vitamin and mineral deficiencies (which many PCOS Cysters do), it’s difficult to get all your required nutrients from meals alone. So taking vitamin supplements can help to compensate for any deficiencies you may have. As well as manage PCOS-related symptoms and reduce triggers.

Check out the best vitamin supplements you can take for PCOS.

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

How To Choose The Best Vitamins For PCOS?

Get lab work to determine what deficiencies you have.
Identify the root issues you’re dealing with based on your PCOS type. (Take the quiz!)
Make sure the supplements are NSF-certified.
Avoid supplements with fillers, additives, and other junk.
Ensure the supplements are compatible with your PCOS diet. (gluten- and diary-free)
Confirm they won’t conflict with other medications or supplements you’re taking.
Discuss all new supplements with your doctor.

Here are some of the bset supplements for PCOS:

Inositol

Ovasitol - How To Choose The Best Vitamins For PCOS

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

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

It’s good to know that studies also show that inositol is just as effective in PCOS women as metformin, except metformin has been shown to have five times more side effects. Consider consulting your doctor to see if Ovasitol is the right fit for you.

Here’s a summary of how inositol can help with PCOS:

Improves insulin sensitivity
Supports regular ovulation
Reduces androgen levels
Regulates menstrual cycles
Enhances egg quality and fertility
Betters mood
Reduces anxiety
Improve thyroid function

Multivitamin

You can’t go wrong with an all-in-one! Having PCOS can rob the body of nutrients, due to vitamin/mineral deficiencies caused by birth control medication, or dietary choices (i.e. eating foods that aggravate inflammation). Support your body by taking a daily multivitamin, so you can plug small but critical nutritional gaps in your diet.

Our very own Ovavit MetaMutli multivitamin has been specifically formulated for women with PCOS.

Check out the lowdown:

It provides a full range of over 20 key nutrient essentials that promote your body’s ability to efficiently convert carbohydrates into energy and manage your metabolism.

It’s specifically made for PCOS women to support immune health, metabolism, bone health, and more.

The majority of minerals in this formula come in a ‘chelated’ form for better absorption and bioavailability. This is also super important as not all multivitamins are chelated, rendering them almost ineffective.

It’s independently tested and certified by NSF International to guarantee that the quantities of vitamins and minerals contained in each dose are consistent with the label.

PCOS robs us of essential nutrients that are critical for metabolic health. This multivitamin is designed to fill nutrient gaps that exacerbate PCOS problems like hair loss, cystic acne, fatigue, and weight gain.

Order it here.

Vitamin D

Let’s hear it for the sunshine vitamin! Vitamin D plays a key role in PCOS management, as it’s known to improve levels of hormonal, oxidative stress, and inflammatory parameters in PCOS. However, many PCOS Cysters (and many people in general!) are Vitamin D deficient.

Taking Vitamin D supplements can help target a host of PCOS symptoms and risk factors.

May support the immune system and fight inflammation
May improve insulin resistance
May help prevent Type 1 and Type 2 diabetes
May help with weight loss
May help battle depression
May aid menstrual regulation
May reduce male hormone levels

To make sure our Cysters get the right dosage they need, we made sure to include it in OvaFit’s MetaMulti multivitamin!

Omega-3 Fish Oil

Omega-3s are anti-inflammatory, hormone-balancing, mood-boosting fatty acids that must be absorbed from natural sources. People with PCOS are unable to efficiently process the Omega-3s found in seeds and nuts due to the impairment of an enzyme called D6D that converts them into a usable form. Thankfully, you can skip this conversion step by taking a fish oil supplement.

The effects of omega-3s are powerful; they’re associated with lowering androgen/testosterone levels (no more facial hair and acne!), lowering triglyceride levels, (a type of blood fat – too much of which can increase the risk of heart disease), lowering blood pressure, reducing inflammation (goodbye, joint pain!) and also improving your mood.

In fact, our very own Omega-3 Ovafit supplement has been specially formulated for PCOS Cysters. This purified fish oil supplement, made from wild-caught Alaska Pollock, is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). And highly concentrated for maximum nutritional benefits.

It’s independently tested and certified by both NSF International and the International Fish Oil Standards (IFOS) for content accuracy, purity, and freedom from contaminants such as mercury and PCBs. AlaskOmega® is a refined omega-3 fish oil concentrate and a registered trademark of Organic Technologies.

Order it here.

Berberine

Want a supplement found to be almost as beneficial as inositol for PCOS? Berberine! In a study of berberine, inositol, and metformin, both natural supplements were found to be way more beneficial than the prescription. That’s pretty incredible!

Berberine is beneficial, because it activates AMPK (AMP-activated protein kinase), which is basically your body’s metabolic light switch. When it’s activated, your body utilizes glucose properly to burn fat for fuel instead of storing. (That means insulin sensitivity goes way up!) It’s also anti-inflammatory, antimicrobial, and has been shown to androgen/testosterone levels in women with PCOS

Here’s some of what berberine can do for PCOS:

Improves insulin sensitivity
Lowers androgens
Reduces inflammation
Supports ovulation and fertility
Improves gut health
Balances lipids and cholesterol
Supports liver health
Improves thyroid function

Want a beberine made just for PCOS? Try Berberine Advanced, which was made with berberine phytosome, a patented form that’s 10x more bioavailable, and has 550mg per serving, just like in the studies with PCOS women.

Curcumin

Curcumin is the active compound in turmeric, and it’s super helpful for improving chronic inflammation and oxidative stress, which are two big contributors to hormonal imbalances and metabolic issues. Because curcumin is an anti-inflammatory holy grail, it’s beneficial for improving insulin sensitivity, lowering androgens, supporting egg quality, balancing mood, fighting fatigue, bettering gut health, and more!

Order OvaFit’s Curcumin for PCOS here.

CoQ10

CoQ10 is the supplement for fertility. By neutralizing free radicals, transferring more energy to the cells, and improving mitochondrial efficiency, CoQ10 can improve fertility and pregnancy rates in women—especially women with PCOS. It can improve egg quality, boost ovulation, reduce insulin resistance, lower inflammation, reduce androgen levels, and raise energy levels! CoQ10 has also been shown to lower blood pressure and bad cholesterol, which can help prevent cardiovascular disease, a common long-term complication of PCOS.

This one is included in Ovafit’s Metabolism Plus bundle and Purely Prenatal bundle!

Zinc

Zinc plays a key role in the production of reproductive hormones. It helps to balance blood sugar and target PCOS symptoms, like acne. It’s a foundational supplement that’s friendly to our gastrointestinal system and easy to absorb. Because research has shown us how important it is for PCOS, we included in OvaFit’s MetaMulti Multivitamin as well.

An essential nutrient, zinc has many key functions in the body including:

Immune function
Wound healing
Protein synthesis
Thyroid health
Blood sugar regulation
Growth and development

It also helps combat hair loss and unwanted hair growth, which are common PCOS symptoms caused by excess androgens i.e. male hormones. Thanks to a combination of nutrition, exercise, lifestyle, and supplementation, you can control your PCOS symptoms so they don’t control you. Find out more about our bundle of specially formulated PCOS supplements here.

Choose the best quality supplements for PCOS healing!

Managing PCOS naturally take a holistic approach. Intentional lifestyle changes can make a bigger impact on your symptoms than any prescription or procedure could! Just ensure whatever supplements you take are motivated by your blood work and symptoms, approved by a doctor, and the best quality available. You can find all of my NSF-certified supplements specifically formulted for PCOS on Ovafit!