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How to Eat for Insulin Resistance & PCOS: A Beginner’s Guide

Posted on by Tallene

If you’re a woman with polycystic ovary syndrome (PCOS), I have good news for you. Though many symptoms of this hormonal condition can feel impossible to manage, you can turn things around naturally. No invasive procedures or long-term prescription use required! Nutrition is one of the most powerful tools for improving our health and reversing PCOS symptoms. 

“Natural healing” may sound like a stretch, but when you understand what’s happening inside your body, the power of food becomes obvious. Many women struggling with PCOS deal with insulin resistance, which I’ll discuss later. But essentially, your metabolism isn’t functioning the way it should. It needs support and retraining, and that’s something you can do through the way you eat and live day to day.

Research shows that balanced, strategic nutrition and intentional eating habits can help lower insulin resistance and ease many (if not all) PCOS symptoms. And as a PCOS Dietitian, it’s exactly how I’ve helped hundreds of women find relief. Want to know how you can use nutrition to finally feel like you again? Let’s break it down:

How to Eat for Insulin Resistance & PCOS: A Beginner’s Guide

How to Eat for Insulin Resistance & PCOS: A Beginner’s Guide

The metabolic symptoms of PCOS include stubborn weight gain, difficulty losing weight, intense sugar cravings, chronic fatigue, skin tags, and more. They’re some of the most common and chronic side effects Cysters deal with—and they’re all rooted in insulin resistance. 

In this post, we’re going to explore what insulin resistance is, why women with PCOS struggle with it, and give you expert nutritional advice to address this core problem for PCOS with daily strategies that are realistic, easy to implement, and really effective. 

For the most comprehensive PCOS nutritional support, download The Cysterhood app! It has dozens of insulin-sensitizing recipes, a handy meal planner, goal trackers, PCOS friendly workouts, and, best of all, a huge community of women just like you naturally healing their PCOS. 

But before we dive in, here’s what you need to know about eating for insulin sensitivity:

What Is Insulin Resistance in PCOS?

Insulin resistance occurs when muscles, fat, and cells don’t respond to insulin the way they should. Normally, when you eat, your body breaks food down into glucose (sugar), and insulin helps move that glucose into your cells to be used for energy.

However, when you have insulin resistance, your cells don’t respond properly. Instead of efficiently using glucose for energy, more of it stays in your bloodstream. At the same time, your body pumps out even more insulin to compensate.

The result? Low energy, weight gain, constant hunger, and intense cravings. It also results in chronically elevated insulin and blood sugar levels, which can increase your risk of long-term health issues like type 2 diabetes and cardiovascular disease.

Sound familiar? If you have PCOS, it probably does. Research shows that up to 70–80% of women with PCOS have insulin resistance. And it doesn’t just affect your metabolism. Elevated insulin levels can trigger inflammation and hormonal imbalances, worsening symptoms. This becomes a vicious cycle. Insulin resistance fuels hormonal imbalance, which then worsens PCOS symptoms, which can make insulin resistance even harder to manage.

The good news is that you don’t have to fix everything at once. When you start improving insulin sensitivity, you break a link in that chain. Hormones come back into balance, inflammation eases, and symptoms become much more manageable. And one of the most effective places to start is with your nutrition. 

For more detailed information, here’s how the right foods can help reverse your PCOS symptoms. 

Why Does PCOS Cause Insulin Resistance

Why Does PCOS Cause Insulin Resistance? 

Intrinsic Insulin Signaling Dysfunction

Researchers aren’t sure why, but women with PCOS seem to have intrinsic insulin dysfunction. For whatever reason, the “message” insulin sends to absorb glucose is naturally weaker in Cysters. This inherent metabolic issue could even be the cause of PCOS. (Emphasis on could, since doctors aren’t sure the exact, single cause.)

High Androgen Levels

High androgen levels are also common in PCOS, and they can interfere with how your body responds to insulin. At the same time, high insulin levels trigger the ovaries to produce more androgens. This creates a self-perpetuating feedback loop that keeps both insulin resistance and hormones out of balance.

Chronic Low-Grade Inflammation

When our body feels stressed by illness, threat, or internal dysfunction, it activates the immune system, triggering inflammation. When that inflammation doesn’t resolve itself, your body operates as if it’s in a constant state of emergency. To “help,” the metabolism increases fat storage and worsens insulin resistance. In turn, elevated insulin levels can drive even more inflammation, creating another feedback loop.

Lifestyle Factors 

Lifestyle plays a major role in insulin resistance. Although it can affect anyone, women with PCOS tend to be more sensitive to these triggers. Diets high in refined carbohydrates, ongoing stress, poor sleep quality, and a lack of regular movement can all negatively impact metabolic function and worsen insulin resistance.

Genetic Predisposition

PCOS does have a genetic component. If you have a family history of PCOS or type 2 diabetes, you may be more prone to insulin resistance. This means your body may naturally have a harder time responding to insulin and be more sensitive to triggers like diet, stress, and lifestyle factors. Basically, symptoms develop more easily and are harder to manage.

Best Foods for PCOS Insulin Resistance 

Eating the right foods for insulin resistance can actually help retrain your metabolism to work like it should. (With time, of course.) When you consistently choose foods that stabilize blood sugar, reduce inflammation, and support your metabolic functioning, your cells become more responsive to insulin. That means better energy, fewer cravings, and more balanced hormones overall!

Here are some of the best food choices to manage PCOS symptoms and insulin resistance:

Leafy Greens

Leafy greens like spinach, kale, romaine, and arugula are great for managing insulin levels! They’re low in carbs, so they won’t spike blood sugar levels. And they’re also high in fiber, which can help slow glucose absorption. If all that wasn’t enough, leafy greens have lots of magnesium and other insulin-sensitizing nutrients packed inside. 

Fatty Fish

Fatty fish like salmon, sardines, mackerel, and trout are among the best protein sources for people with insulin resistance. They’re rich in omega-3 fatty acids, which help reduce inflammation, improve insulin sensitivity, and support overall hormone balance.

Avocados

Avocados are great for PCOS. They’re high in healthy fats, which help regulate blood sugar and slow digestion. That means you stay fuller longer while avoiding the spikes and crashes that lead to cravings and low energy.

Berries

Berries are lower in sugar than most fruits, making them a great option for balancing blood sugar. They’re also rich in antioxidants and fiber, which help steady glucose levels and reduce inflammation.

Whole Grains

Whole grains like brown rice, quinoa, and oats are excellent sources of fiber. They digest more slowly than refined carbs, helping prevent blood sugar spikes. This keeps your energy levels steady and supports better insulin response throughout the day.

Nuts and Seeds

Packed with fiber, healthy fats, and protein, nuts and seeds are ideal for stabilizing blood sugar. This combination helps slow digestion, reduce cravings, and keep your metabolism running more efficiently.

Non-Dairy Greek Yogurt

As a dietitian, I often recommend that people with PCOS cut dairy. It can often trigger inflammation and worsen symptoms. However, Greek yogurt is high in protein, low in sugar, and contains beneficial probiotics that support gut health. Choosing a non-dairy version allows you to get those metabolic and digestive benefits without the potential inflammatory effects.

Legumes

Legumes like lentils, chickpeas, and black beans are rich in fiber and plant-based protein. This makes them great for metabolic health. They also digest slowly, which helps prevent spikes and keeps you feeling full longer. 

Cinnamon

Cinnamon is a simple addition that can make a big difference. It may help improve insulin sensitivity and reduce blood sugar spikes after meals. Plus, it adds natural sweetness without added sugar, making it a great way to enhance flavor while supporting your metabolism.

Eggs

Eggs are a high-protein, nutrient-dense food that supports stable insulin levels. They help prevent energy crashes, reduce cravings, and keep you feeling satisfied for longer. Plus, the combination of protein and healthy fats makes them especially helpful for supporting hormone balance in women with PCOS.

Here’s more on why eggs are good for women with PCOS.

Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are great for PCOS. They’re high in fiber, which helps improve insulin sensitivity and support hormone balance. When possible, choose these over starchy vegetables like potatoes, sweet potatoes, corn, and peas that are higher in carbs. 

Lean Proteins 

Lean proteins like chicken, turkey, tofu, and fish are essential for managing insulin resistance. Protein helps slow digestion, stabilize blood sugar, and reduce cravings throughout the day. It also supports muscle mass, which plays a key role in improving insulin sensitivity over time.

Herbal Tea

Tea blends like Testosterone Relief Tea combine a mixture of beneficial herbs to help support hormone balance and insulin sensitivity. Just one or two cups a day can have a big impact over time, helping ease symptoms and improve metabolic function.

What Foods to Avoid with PCOS and Insulin Resistance

  • Refined carbohydrates: white bread, white pasta, pastries, bagels, sugary cereals, crackers, chips
  • Added sugars: candy, desserts, flavored yogurt, sweetened coffee drinks, syrups
  • Sugar-sweetened beverages: soda, sweet tea, energy drinks, fruit juice, sports drinks
  • Ultra-processed foods: packaged snacks, frozen meals, instant noodles, fast food, protein bars with added sugars
  • Fried foods: French fries, fried chicken, fried snacks, onion rings
  • Trans fats: margarine, shortening, packaged baked goods, shelf-stable pastries, microwave popcorn
  • Processed meats: bacon, sausage, deli meats, hot dogs, pepperoni
  • High-glycemic foods: white rice, white potatoes, cornflakes, rice cakes, instant oatmeal
  • Excess alcohol: sugary cocktails, beer, sweet wines, frequent or high intake of any alcohol
Does Protein Powder Help with Insulin Resistance

Does Protein Powder Help with Insulin Resistance?

Yes! Protein powders like Ovafit’s Crave Control Protein Powder can provide real metabolic support thanks to its intentional ingredients. DygloFit®, a natural fruit extract, is clinically shown to help reduce appetite and support fat loss by boosting GLP-1 and improving insulin sensitivity. Plus, the triple plant-based protein blend doesn’t just deliver high-quality protein—it also provides fiber, which is key for stabilizing blood sugar and keeping you full.

And there’s more. Crave Control Protein Powder is completely whey-free. Why does that matter? Because dairy-based proteins can be inflammatory for some women with PCOS and may worsen insulin resistance. Instead, this formula includes ingredients like therapeutic chromium and cinnamon, which help curb cravings, stabilize blood sugar, and prevent energy crashes.

So, yes, a high-quality protein powder is a simple yet extremely effective way to support insulin sensitivity and ease PCOS symptoms. Just add it to smoothies, mix it into oatmeal, or bake it into your favorite PCOS-friendly treats. Doing so offers a quick, balanced snack to help keep your blood sugar steady throughout the day.

Want more ways to support your metabolism nutritionally? Here are the best PCOS insulin resistance supplements for your healing journey. 

How to Eat to Improve Insulin Sensitivity with PCOS

  • Prioritize protein at every meal.
  • Pair carbs with protein and healthy fats.
  • Be sure to include plenty of high-fiber foods.
  • Add anti-inflammatory foods, too.
  • Choose low-glycemic carbs as often as you can.
  • Eat 3-4 balanced meals instead of grazing all day.
  • Don’t skip meals, especially breakfast. (If you want to try intermittent fasting, read this first.)
  • Start your day with a protein-rich breakfast.
  • Stay hydrated throughout the day.
  • Be mindful of portion sizes, especially with carbs.
  • Consider timing your carbs around activity (like workouts).
  • Eat slowly and mindfully to support digestion.

Can You Have PCOS Without Insulin Resistance?

Yes. You can have PCOS without insulin resistance, but it’s really uncommon. And even if you don’t exhibit symptoms of insulin dysfunction now, your body is likely more sensitive to it. That means it could develop over time, so it’s smart to be proactive about prevention now!

To understand where your symptoms may be coming from, determine your PCOS type to identify your root issues. 

Eating balanced, intentional meals can help reduce insulin resistance with PCOS. 

Healing PCOS naturally starts with the root issues. If you can improve insulin sensitivity and metabolic functioning, you’ll be well on your way to whole-body symptom relief. Commit to mindful nutrition—but don’t expect perfection from the start. Make one or two changes at a time, track your symptoms, and soon you’ll see patterns, progress, and real results.

For other natural ways to heal PCOS and reduce insulin resistance, read more helpful guides on the PCOS Weight Loss blog.

15 Metformin Withdrawal Symptoms PCOS

Posted on by Tallene

Metformin is one of the most commonly prescribed medications for women with PCOS (and those with type 2 diabetes). It helps the body manage blood sugar levels and insulin more effectively. This can help mask many of the metabolic and hormonal symptoms of PCOS, like irregular periods, infertility, weight gain, fatigue, excess body/facial hair, and acne. 

Metformin does this by activating an enzyme called AMP-activated protein kinase (AMPK). This is essentially your metabolism’s on-and-off switch, helping your body regulate fat storage and energy output. It also reduces insulin production in your liver and improves how the gut and muscles absorb sugar. 

As metformin optimizes metabolic function, insulin sensitivity increases. Since insulin is a hormone, as it balances, other hormones follow—androgens and cortisol included. And as both systems balance out, the body no longer sees itself in “emergency mode.” With that, inflammation finally eases. As these root issues improve with metformin, symptom relief naturally follows.

If you’re a sister dealing with PCOS, this offer is enticing. One pill to relieve nearly all your symptoms? It sounds too good to be true! Well, in a way, it is—which is why many Cysters have made the choice to stop taking Metformin. If you fall into this category, you may now be dealing with a resurgence of PCOS symptoms, frustrated and confused. But here’s the thing: metformin withdrawal could be the culprit—but not in the way you think. I’m here to break it down today.

Metformin Withdrawal Symptoms PCOS

15 Metformin Withdrawal Symptoms PCOS

Though metformin can be really helpful for some, it’s important to understand that the medication only masks the problem. Metformin (or other prescription medications like Ozempic or spironolactone) doesn’t actually resolve the core problems of hormonal imbalance, insulin resistance, or inflammation. Plus, metformin comes with its own laundry list of unpleasant symptoms. (If you’re wondering, here’s a full list of metformin pros and cons.)

I’m a firm believer that every medication should have an exit plan. Staying on metformin forever to cover up symptoms probably won’t get you to your healing goals. It’ll just kick the can down the road. Instead, I recommend naturally managing PCOS for true symptom relief—no prescriptions required. 

If you’re one of the thousands of Cysters transitioning off metformin and moving toward a more holistic healing plan, I’m here for you. I’ve packed The Cysterhood app with tons of useful resources, recipes, and routines to help you reverse PCOS and feel like yourself again. 

But, as someone who was once on metformin, I know it can be difficult to discontinue the medication. So, to help make the process easier, I’ll walk you through what to expect when stopping metformin and share practical tips for navigating the transition smoothly.

Here’s what you should know:

Does Metformin Have Withdrawal Symptoms with PCOS?

Most people (including those with PCOS) don’t have withdrawal syndrome when they discontinue metformin. Unlike some medications, it doesn’t cause a physical dependency that leads to classic withdrawal symptoms. So, don’t expect side effects like headaches, sweating, anxiety, sleep disturbances, dizziness, or cravings for the medication itself when you stop taking metformin. 

What Is Metformin Withdrawal?

Metformin withdrawal isn’t a true “withdrawal reaction.” Instead, it’s a sudden return of underlying PCOS issues that weren’t being managed outside of the medication. So if inflammation, insulin resistance, and hormonal imbalance were problems before taking metformin, they may return once you stop taking the medication. 

This is especially likely if you didn’t make other lifestyle changes to address the root causes while on the prescription. In fact, for some Cysters, symptoms can feel even more intense after metformin. This can happen if relying on the drug inadvertently contributes to unhealthy habits, like poor nutrition, lack of exercise, and bad sleep.

If this sounds like you, it’s not your fault. Don’t carry any guilt with you! Many doctors who aren’t well-versed in PCOS have unintentionally sold Cysters a false bill of sale about what medications like metformin and birth control actually do – and what they don’t do. The important thing now is remembering that there is a better path forward. One that focuses on natural, holistic solutions that support real, lasting healing.

Here’s my essential guide to managing PCOS naturally. 

What Are the Withdrawal Symptoms from Metformin with PCOS

What Are the Withdrawal Symptoms from Metformin with PCOS?

Fatigue

Without the support of metformin, unchecked insulin resistance can lead to big peaks and valleys in blood sugar. More specifically, unstable glucose levels can leave you feeling consistently tired and drained, even after rest. 

Sugar Cravings and Increased Hunger

That lack of insulin regulation can also trigger stronger hunger signals and cravings. As a result, many women coming off metformin report increased hunger along with stronger cravings for sugar and carbohydrates.

Feeling Shaky or Lightheaded Between Meals

Blood sugar fluctuations can lead to shakiness, dizziness, and muscle weakness. This is especially prevalent between meals or when you haven’t eaten in a while. 

Brain Fog or Difficulties Concentrating

Metabolic issues, like insulin resistance, can lead to chronic inflammation. Both can affect cognitive function and mental clarity, leading to brain fog and difficulties focusing. 

Weight Gain 

Moderate weight gain is pretty common after stopping metformin. High glucose levels and insulin resistance signal your body to store more fat while making it harder to burn energy efficiently.

Irregular or Missed Periods

Elevated insulin levels can affect other hormone levels as well. Specifically, excess insulin can signal your ovaries to produce more male sex hormones (androgens), which can influence period regularity. 

Delayed Ovulation 

Disruption of the menstrual cycle doesn’t just mean late or missed periods—it means delayed ovulation, too. Imbalances of key sex hormones can actually affect every stage of the menstrual cycle. 

Worsening PMS Symptoms 

These hormonal fluctuations can make premenstrual syndrome (PMS) more intense for those getting off metformin. Many report increased mood swings, bloating, cramps, or irritability right before their period. 

Difficulty Getting Pregnant 

Unpredictable ovulation, missed periods, and imbalances of sex hormones can make it really hard for Cysters to get pregnant after metformin. If this is you, here are some fertility tips from Dr. Felice Gersh and my personal pregnancy story. 

Acne Flare-Ups or Oily Skin

High androgens stemming from insulin resistance can stimulate your sebaceous glands to produce more oil. The result? Greasy skin and lots of breakouts. 

Facial Hair Growth 

Hirsutism is common with high androgen levels. This is when unwanted hair grows on the chin, upper lip, jawline, and more. 

Thinning Hair or Hair Loss

High androgen levels associated with insulin resistance can disrupt the normal hair growth cycle. Over time, this may lead to thinning hair along the scalp or increased hair shedding.

Nausea or Upset Stomach

Some women notice mild stomach discomfort after stopping metformin. As your body adjusts to changes in blood sugar and hormones, you might experience nausea or a general upset stomach.

Diarrhea

Changes in digestion can also happen while your body readjusts. This may show up as loose stools or more frequent trips to the bathroom for a short period of time.

Bloating 

Hormonal shifts and digestive changes after metformin can sometimes lead to bloating and stomach pain. For help with this, here’s what to do about PCOS pain in the lower abdomen. 

How to Deal with the Symptoms of Metformin Withdrawal

How to Deal with the Symptoms of Metformin Withdrawal

Focus on improving blood sugar balance.

The blood sugar-balancing effects of metformin are what provide the most symptom relief and weight-loss benefits. So, when you’re feeling side effects from discontinuing metformin, a lot of that comes from destabilized glucose levels. 

To make the transition easier and support long-term healing, focus on regulating your blood sugar levels naturally. If possible, do this even before you stop taking metformin! That way, the transition isn’t so hard on your metabolism.

Here are some ways to improve insulin sensitivity and support more stable blood sugar:

Prioritize regular slow-weighted and meditative workouts. 

Daily movement can have a huge impact on your metabolism and endocrine system. As your muscles use glucose for energy, exercise naturally improves insulin sensitivity. This effect on insulin has a domino effect, helping to balance other hormones like estrogen, progesterone, and testosterone.

If that wasn’t enough, exercise can also reduce inflammation and ‌stress levels. All these benefits are super helpful for managing potential metformin withdrawal and holistic PCOS healing. 

Just make sure you’re doing the right type of exercise. High-intensity workouts can actually have the opposite effect, raising stress levels and throwing hormones all out of whack. Instead, opt for slow-weighted workouts and meditative exercises. 

For workout routines (and lots of PCOS-friendly recipes), download The Cysterhood app. 

Make a stress management plan to keep cortisol levels low. 

Cortisol is your body’s stress hormone, which may sound unrelated to the effects of metformin. However, stress is actually completely intertwined with your blood sugar and hormone balance. High cortisol levels will increase insulin resistance and androgens, amplifying withdrawal side effects and PCOS symptoms. 

As you transition off metformin and into a natural healing strategy, have a plan to better manage stress. As you transition off metformin and into a natural healing strategy, have a plan to better manage stress. Reduce your mental load, spend time outdoors, and make room for activities that help you relax. Gentle movement like walking or yoga, deep breathing exercises, meditation, and setting boundaries around work and responsibilities can all help keep cortisol levels in check.

Practice better sleep hygiene for better quality rest. 

Sleep plays a huge role in blood sugar regulation and hormone balance. When you’re sleep deprived, your body becomes more insulin resistant, and cortisol levels rise. Over time, poor sleep can worsen cravings, fatigue, and other PCOS symptoms.

Aim for 7–9 hours of quality sleep each night and keep a consistent sleep schedule whenever possible. Create a relaxing bedtime routine, limit screen time before bed, and keep your bedroom cool and dark. Small habits like getting morning sunlight, avoiding caffeine late in the day, and winding down with reading can help improve sleep quality and support long-term hormone balance.

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

Monitor your symptoms and keep your doctor updated. 

As we mentioned earlier, metformin doesn’t typically cause true withdrawal symptoms. However, it’s still important to keep your healthcare professional informed about any side effects you experience after stopping the medication. They can help make sure your symptoms aren’t something more serious and guide you through a safe, effective plan for managing PCOS after metformin.

What feels like metformin withdrawal is actually the return of unresolved PCOS symptoms.

Coming off metformin can feel intimidating at first, especially if symptoms start to return. But what feels like withdrawal is often just your body asking for deeper support. The good news is that real healing is possible when you address the root causes of PCOS instead of just masking symptoms. 

By focusing on stabilizing blood sugar, lowering inflammation, and supporting hormone balance through simple habit changes, you can address the root causes of PCOS totally naturally. Thousands of women with PCOS have seen real improvements through holistic lifestyle changes, and you can too. Natural healing takes patience and consistency, but it’s absolutely possible—and it leads to stronger, more lasting results than relying on medication alone.

What Does PCOS Stand For? Understanding the Condition

Posted on by Tallene

PCOS stands for Polycystic Ovary Syndrome—but if we’re being honest, the name is pretty unhelpful. It doesn’t tell the full story, and it definitely doesn’t reflect what most of us actually experience with PCOS. 

That’s a problem, because a vague (and honestly, a bit misleading) name can make it harder for women to get an accurate diagnosis or truly understand what’s going on in their bodies.

So in this post, I want to give you a clear, comprehensive overview of polycystic ovary syndrome (PCOS). I’ll break down what PCOS really is, how it affects the body, and the different ways it’s treated. When you understand what’s actually driving your symptoms, healing and finding real relief feel much more attainable.

Here’s what you need to know about PCOS:

What Does PCOS Stand For Understanding the Condition

What Does PCOS Stand For? Understanding the Condition

Okay, let’s break down the name:

  • POLYCYSTIC 
  • OVARY/OVARIAN
  • SYNDROME

The name Polycystic Ovary Syndrome refers to the polycystic appearance sometimes seen in the ovaries of women with PCOS. Because of elevated androgen levels, the ovaries may produce many immature follicles rather than a single dominant, viable egg. Over time, those underdeveloped follicles can accumulate, creating the classic “string of pearls” appearance seen on ultrasound.

Here’s the problem: around 40% of women with PCOS do not have polycystic ovaries at all. And even among those who do, this feature is rarely the most disruptive or challenging part of living with PCOS day to day.

The name itself comes from what doctors first observed about the condition nearly a century ago. In 1935, Irving F. Stein and Michael L. Leventhal published a paper describing women with enlarged ovaries filled with fluid-filled follicles, along with irregular periods and infertility. They originally called it Stein–Leventhal syndrome, which was later renamed Polycystic Ovary Syndrome sometime in the 60s.

Unfortunately, the name stuck… even as research expanded and our understanding of PCOS evolved. Today, we know PCOS involves far more than irregular periods and ovarian appearance. It’s a complex hormonal and metabolic condition that affects the entire body, not just the ovaries.

What Causes PCOS?

The cause of PCOS is unknown. We do know what drives the symptoms of PCOS, but there’s no definitive trigger that sets everything into motion (that we know of).

PCOS does seem to run in families, but there isn’t a single PCOS gene. Instead, multiple genes appear to contribute to things like chronic inflammation, insulin resistance, and hormone imbalances. These core issues ultimately cause the PCOS symptoms listed below.

What Are the Signs and Symptoms of PCOS?

Metabolic and Blood Sugar Symptoms

Digestive and Inflammatory Symptoms

  • Bloating
  • Digestive discomfort
  • Puffiness or fluid retention
  • Joint or muscle aches

Energy, Mood, and Mental Health Symptoms

  • Anxiety or depression
  • Chronic fatigue
  • Brain fog
  • Mood swings

You can learn more about this connection in my post, “PCOS and Mental Health.”

Reproductive and Fertility Symptoms

  • Missed or irregular periods
  • Very heavy or very light periods
  • Difficulty getting pregnant
  • Irregular or delayed ovulation
  • Poor egg quality
  • Thickened uterine lining
  • Reduced cervical mucus
  • Recurrent miscarriage

Skin and Hair Symptoms

  • Excess facial or body hair (hirsutism)
  • Thinning scalp hair or hair loss
  • Persistent adult acne
  • Oily skin or scalp
  • Darkened skin patches (acanthosis nigricans)
  • Skin tags

Can You Have PCOS Without Symptoms?

Technically, yes. However, without the trademark signs of PCOS, it would be next to impossible to know you have the condition. For most Cysters, it takes years to get a diagnosis. Running all the tests, assessing symptoms, and ruling out other health problems takes a long time. If you’re asymptomatic, doctors probably wouldn’t even be willing to entertain the idea that you have PCOS. 

If you think you have PCOS but consider yourself asymptomatic, I’d encourage you to look again at the list of symptoms above. You may have some of the issues listed but simply didn’t realize they could be part of PCOS or connected to other chronic problems. Many PCOS symptoms are subtle, internal, or easy to normalize—especially when they’ve been present for years.

If you want a deeper exploration into this conversation, visit: “How to Know If You Have PCOS: A Guide to Symptoms and Testing.”

What Does PCOS Do

What Does PCOS Do?

As I mentioned earlier, PCOS doesn’t have a known cause. That said, we do understand how it affects the body and where PCOS symptoms come from. You can trace most of your symptoms back to one or more of the root issues below.

You may not experience all these core problems, depending on your PCOS type. But remember, this condition exists on a spectrum. That means some women deal with more dysfunction than others. Still, these are the most common underlying issues women with PCOS face:

Makes Your Cells Insulin Resistant

PCOS often prevents cells from responding properly to insulin. Instead of efficiently turning sugar from food into energy, the body is more likely to store it as fat or leave excess glucose circulating in the bloodstream. 

This leads to unstable blood sugar, elevated insulin levels, weight gain, and widespread metabolic dysfunction. Over time, insulin resistance can also put you at higher risk for type 2 diabetes, high blood pressure, and cardiovascular disease.

For more information, listen to this episode of my podcast on insulin resistance symptoms and natural treatment options. 

Perpetuates Sex Hormone Imbalances

PCOS is both metabolic and hormonal. Imbalances in key sex hormones like estrogen, progesterone, luteinizing hormone (LH), follicle-stimulating hormone (FSH), and androgens drive many PCOS symptoms. This includes excessive hair growth, acne, irregular periods, mood issues, and infertility. 

Triggers Chronic Inflammation

Many Cysters experience low-grade, chronic inflammation. This occurs when the immune system’s inflammatory response stays active long after a threat, like illness or injury, has passed. Ongoing inflammation damages tissues, disrupts normal bodily function, and worsens hormone imbalance, insulin resistance, and persistent fatigue.

Disrupts Brain-Ovary Communication (HPO Axis)

PCOS often disrupts communication between the brain and ovaries. Dysfunction in the hypothalamic-pituitary-ovarian (HPO) axis causes the brain to send mixed or mistimed signals to the ovaries. 

This can lead to elevated luteinizing hormone, suppressed follicle-stimulating hormone, and further hormonal irregularities. As a result, ovulation may become inconsistent or absent even when periods appear regular.

Dysregulates the Stress Response (HPA Axis)

I just talked about the HPO axis, but now let’s talk about the HPA axis. In women with PCOS, there is often a disruption in the hypothalamic-pituitary-adrenal axis, which controls communication between the brain and the adrenal system. 

This can lead to a heightened or poorly regulated stress response, causing cortisol levels to remain elevated or unstable. Over time, this worsens insulin resistance, fuels inflammation, and further disrupts hormone balance, making stress a major driver of PCOS symptoms.

Interferes With Thyroid Hormone Function

PCOS can cause altered thyroid hormone activity as well. Insulin resistance and chronic inflammation can interfere with the body’s ability to properly convert thyroid hormone into its active form at the cellular level. When this conversion is impaired, metabolism can slow, and hormone clearance becomes less efficient. This contributes to fatigue, weight struggles, and persistent hormone imbalances often seen with PCOS.

Here’s more on PCOS and thyroid dysfunction. 

Alters Liver Detoxification and Hormone Clearance

The liver plays a critical role in clearing excess hormones from the body. In PCOS, however, insulin resistance and inflammation can impair liver detoxification pathways, resulting in reduced clearance of adrenal metabolites. This prevents your body from fixing the many hormone imbalances you’re dealing with. 

How Is PCOS Diagnosed

How Is PCOS Diagnosed?

Step 1: Medical History and Symptoms Review

First, your doctor will review your full medical history. This includes existing health conditions, current medications, past hospitalizations, family health history, prior lab work or imaging, and lifestyle factors. The goal is to identify patterns that align with a PCOS diagnosis and rule out other conditions that may cause similar symptoms.

Which, if you’re interested in learning about, are covered in my post: “What Can Be Mistaken for PCOS? Conditions with Similar Symptoms.”

Step 2: Physical Examination

Next, you’ll have some kind of physical exam. Don’t worry, this isn’t usually too invasive. Your provider will check basics like height, weight, and blood pressure. They’ll also check your body fat distribution, since many women with PCOS carry more weight in the abdominal area.

They may examine your skin and hair for signs of hormone imbalance, like acne or excess hair growth. Your doctor might also check your neck for thyroid enlargement, and in some cases, perform a pelvic exam depending on the type of provider you’re seeing and the care you’re seeking.

Step 3: Extensive Blood Testing 

Blood testing is another big part of diagnosing PCOS. And here’s the thing: there’s no single key measurement that conclusively indicates whether you have the condition. Instead, doctors will look for hormone patterns and metabolic disruptions. Here are some labs they’ll likely order (again, depending on the type of healthcare provider):

  • Reproductive and Androgen Hormone Testing
  • Glucose and Insulin Metabolism Markers
  • Thyroid Function Tests
  • Lipid Panel (Cholesterol and Triglycerides)
  • Inflammatory Markers
  • Adrenal and Cortisol Testing

Step 4: Ultrasound 

Many doctors will also perform an ultrasound to look for that trademark “polycystic” look to the ovaries. Yes, not every woman with PCOS has this symptom. Still, if it is visually obvious on the ultrasound, it can fast-track you to a diagnosis.

Step 5: Diagnostic Criteria Assessment

Finally, your doctor will apply the Rotterdam criteria. This guideline states that doctors can diagnose PCOS if two of the following three factors are present:

  • Polycystic ovaries
  • Irregular periods or ovulation
  • High androgen levels

Even then, it’s possible not to get a clear diagnosis right away. PCOS can be tricky, and providers who aren’t deeply familiar with its hormonal and metabolic nuances may miss the bigger picture. So if one practitioner rules it out but your symptoms persist, that doesn’t necessarily mean PCOS is completely off the table.

How Is PCOS Treated?

There is no single cure for PCOS. However, there are a lot of ways you can manage your condition and find relief! Here’s what you can do:

Lifestyle-Based Treatment (Root-Cause Support)

Here at PCOS Weight Loss, I am all about naturally reversing your PCOS through intentional lifestyle changes. By getting to the root issues of insulin resistance, hormonal imbalance, and chronic inflammation, you can lose weight, regulate your periods, and live symptom-free with PCOS. 

And you don’t have to do it alone. Download The Cysterhood app, where you can find recipes, workouts, and a community here to support you. You can also read my guide, “How to Manage PCOS Symptoms Naturally,” for a head start.

Medication-Based Treatment (Symptom Management)

You’ll find providers who aren’t well-versed in PCOS usually jump to prescription drugs to help manage PCOS. This can be effective for masking symptoms, but it doesn’t fix the root issues. Meaning, as soon as you get off the meds, your symptoms return. Plus, most medications have side effects that can just add to your list of chronic symptoms!

That said, I understand every situation is different. For some women, a mixture of lifestyle-based treatments and supportive medications can be really effective. If hormone balance is the primary concern, providers may prescribe hormonal birth control pills or anti-androgen drugs like spironolactone. And if improving metabolic health is the goal, they may offer GLP-1 medications or Metformin. 

It’s best to do your own research and get second opinions before starting any prescriptions to manage PCOS. 

Fertility-Focused Treatment

If getting pregnant is your main goal, treatment for PCOS may look a little different. Fertility-focused care is designed to support regular ovulation, improve egg quality, and strengthen the hormonal environment needed for pregnancy. This can include targeted lifestyle changes, cycle-supportive supplements, and medications that stimulate ovulation.

In some cases, providers may also prescribe progesterone support (like progesterone shots, suppositories, or oral progesterone) after ovulation or during early pregnancy. This helps support the uterine lining and reduce the risk of early pregnancy loss, which can be more common in women with PCOS.

The focus here isn’t just conceiving. It’s creating a hormonal and metabolic environment that can actually sustain a healthy pregnancy. For a deeper conversation about pregnancy and PCOS, read my post: “Can You Develop PCOS After Pregnancy?”

Symptom-Specific Treatment

Some women choose to focus on managing their most disruptive symptoms first. Symptom-specific treatment targets things like acne, excess hair growth, hair thinning, irregular periods, or fatigue. Addressing these problems may involve a mix of nutrition strategies, supplements, topical treatments, and medications, depending on what you’re trying to fix. 

While this approach can bring some relief, it works best when paired with root-cause support to prevent symptoms from cycling back. Plus, when you address core issues, you can improve multiple side effects at once.

Remember: this doesn’t have to be an isolating experience. Visit my essential guide to managing PCOS naturally for a deeper, more comprehensive overview.

PCOS is much bigger than polycystic ovaries and irregular periods.

PCOS is a complex hormonal and metabolic condition that affects the entire body, which is why it can look so different from one woman to the next. When you understand what is actually driving your symptoms, PCOS becomes far less confusing and much more manageable. 

With the right information, support, and approach, real healing is totally possible. For more resources, join the Cysterhood, browse the rest of the blog, and listen regularly to A Cyster and Her Mister wherever you listen to podcasts! We’re here to help.

Can You Take Ozempic and Metformin Together for PCOS?

Posted on by Tallene

Living with the symptoms of polycystic ovary syndrome (PCOS) isn’t easy. The daily struggles can feel overwhelming, and it’s totally normal to have moments where you feel defeated. You’re willing to research—maybe even try—just about anything to feel like yourself again. So, I’m sure you’ve all thought about Ozempic or metformin for PCOS—or maybe you’ve even thought about both. 

Truthfully, you don’t need either prescription to heal your PCOS symptoms. Neither provides permanent results, and both come with unpleasant symptoms. This is why I recommend intentional lifestyle changes like adopting a PCOS-friendly diet and doing slow-weighted workouts, instead! These strategies can offer real healing and long-term relief from your symptoms.

However, if you’re wondering about these two popular medications, let’s talk about them. Since both lower insulin resistance, is it safe to take them together? Here’s what you need to know:

can you take ozempic and metformin together for pcos

Can You Take Ozempic and Metformin Together for PCOS?

In this post, I’ll break down what metformin and Ozempic are, how they seem to help with PCOS, and whether it’s safe to take them together. All this information is super important to understand if you’re considering the medication route for symptom management. 

What’s the Difference Between Metformin and Ozempic for PCOS?

Metformin and Ozempic can both help manage PCOS symptoms, but they work in different ways.

Metformin mainly helps reduce the amount of sugar your liver produces, which can lead to more stable blood sugar and insulin levels over time. It also helps your body become more sensitive to insulin, especially in the muscles. This can improve PCOS symptoms like irregular periods, weight gain, acne, hirsutism, hair thinning, and infertility.

Ozempic, on the other hand, works by mimicking a natural hormone called GLP-1. It helps your body release insulin, slows down digestion, and curbs your appetite. These changes are intended to support weight management and reduce type 2 diabetes symptoms.

So while metformin focuses mostly on improving insulin sensitivity to improve PCOS-specific symptoms, Ozempic only offers metabolic support focused on weight loss, diabetes-specific side effects, and long-term complications.

what is ozempic and how does ozempic work for pcos

What Is Ozempic & How Does Ozempic Work for PCOS?

Ozempic is part of a class of medications called glucagon-like peptide-1 receptor agonists. These medications mimic GLP-1, a natural hormone in the body that helps regulate metabolism. The main ingredient of this GLP-1 receptor agonist is semaglutide, which was developed and approved by the Food and Drug Administration to help manage type 2 diabetes. 

However, quickly after it came out, people saw its potential benefits for other things, too. In this case, we’re looking at improved systems and weight loss in people with PCOS. Because insulin resistance is one of the main drivers behind many PCOS symptoms like weight gain and fatigue, Ozempic can feel like a promising option. It helps support your metabolism and can make your body more sensitive to insulin. As long as you’re taking your weekly injections, that is. 

Here’s more on why I don’t recommend Ozempic for PCOS.

what is metformin and how does metformin work for pcos

What Is Metformin & How Does Metformin Work for PCOS?

Metformin, like Ozempic, is a medication originally designed for people with type 2 diabetes to stabilize blood glucose levels. However, it’s one of the main prescriptions used for PCOS symptom management. Specifically, it helps with irregular periods, acne, weight gain, and infertility. It does all this by increasing insulin sensitivity. 

However, metformin doesn’t reduce insulin resistance in the same way Ozempic does. Unlike Ozempic, which mimics the GLP-1 hormone, metformin works by activating an enzyme called AMPK—an important metabolic regulator. This is like your metabolism’s on-and-off switch. So, when switched on, AMPK reduces glucose production in the liver and helps your cells become more responsive to insulin.

Just like Ozempic, metformin only works when you’re taking it. It doesn’t change anything permanently in your body to improve insulin sensitivity. That means once you get off metformin, you’ll likely see symptoms return if you haven’t made the necessary lifestyle changes. Here’s more on my thoughts on metformin for PCOS. 

What Happens if You Take Metformin and Ozempic Together for PCOS?

You can take Ozempic and metformin together for PCOS, but you’ll need a healthcare provider with a good understanding of both drugs. A doctor will help determine the right dosage for each medication to make sure they work well together. While they can reduce insulin resistance, they can also lower your blood sugar or insulin levels too much. This is especially true if you’re not on the correct dosage or schedule.

The Good: Improve Insulin Resistance 

Since Ozempic and metformin have different methods of improving insulin sensitivity, they can accelerate symptom relief and weight loss in people with PCOS. The GLP-1 and AMPK action combined helps reverse stubborn weight gain, reduce cravings, boost energy, and regulate menstrual cycles. 

The Good: Balances Hormones

High insulin and blood sugar levels can signal the ovaries to produce more testosterone. High testosterone levels then disrupt ovulation, which throws off the rest of the cycle. When you don’t go through the other phase of your cycle correctly, estrogen and progesterone get off balance as well. 

Therefore, significant improvements in insulin sensitivity can indirectly balance hormones as well. This can relieve symptoms like acne, hirsutism, hair loss, irregular periods, infertility, and mood swings.

The Good: Better Cholesterol Levels 

When you reduce insulin resistance, you also lower your body’s need for cholesterol—and that’s exactly how Ozempic and metformin can work together to support heart health. Metformin helps your liver process sugar and fat more efficiently, which can bring down LDL cholesterol and triglycerides. 

Ozempic supports weight loss, curbs cravings, and improves your body’s insulin response, all of which take pressure off your metabolism. When used together, they help lower excess insulin, which is a major driver of high cholesterol. So, taking metformin and Ozempic can help balance lipid levels and reduce the risk of heart complications associated with PCOS.

The Bad: GI Symptoms

One of the big problems with prescription solutions to symptom management is the long list of potential side effects. Basically, it can feel like trading one set of symptoms for another. Especially when you learn that gastrointestinal side effects like bloating, gas, nausea, and diarrhea are all common side effects of Ozempic and metformin. So, when taken together, it can amplify side effects and cause some pretty significant GI discomfort. 

The Bad: Low Blood Sugar 

Since both Ozempic and metformin lower blood sugar, if the dosing isn’t right (or you’re taking insulin-sensitizing supplements as well), the combination of medications can cause hypoglycemia. This is when your blood sugar drops too low, potentially causing fatigue, dizziness, shakiness, or even fainting. 

For more on this, check out: “What’s the Relationship Between PCOS and Hypoglycemia?” 

The Bad: Vitamin B12 Deficiency 

People taking metformin are often warned about the risk of vitamin B12 deficiency because the medication can interfere with how your body absorbs B12 in the gut. Women with PCOS are usually encouraged to eat more B12-rich foods to help prevent this. However, since Ozempic can reduce your appetite, it might make it harder to get enough B12 from food alone. This, naturally, could worsen an already-present deficiency. If you’re low in B12, you may experience symptoms like fatigue, brain fog, irritability, mood swings, muscle weakness, and more.

The Bad: High Medication Costs

Both metformin and Ozempic are only FDA-approved to treat type 2 diabetes. Insurance often doesn’t like to cover meds that are being used off-label. So, using metformin or Ozempic for PCOS can be really expensive. Metformin is generally $10-$30 a month, but Ozempic injections are closer to $800-$1,500 a month without insurance. 

How Do You Take Metformin and Ozempic Together for PCOS Effectively?

If you’re going to take medications like Ozempic and metformin, it’s important to do so with your long-term goals in mind. Here’s how to take metformin and Ozempic together:

Double-check that the medications are right for you. 

Ozempic and metformin can be dangerous for people with certain medical issues or pre-existing conditions. So, make sure your doctor is fully informed about your current health and family history. 

Don’t take metformin and Ozempic together if you: 

  • Have a personal or family history of Multiple Endocrine Neoplasia Syndrome Type 2 (MEN2) or Medullary Thyroid Carcinoma (MTC)
  • Have Type 1 Diabetes 
  • Have Severe Kidney or Liver Disease
  • Are Pregnant or Breastfeeding
  • Struggle with GI Issues

Find the right starting doses with your doctor. 

A doctor will start you low and slow on your medications to see how your body reacts. Generally, that means 500 mg of metformin once or twice a day, and 0.25 mg of Ozempic once a week. 

Take metformin with food.

To reduce the risk of GI symptoms, it’s important to take metformin with a meal. This is especially true with immediate-release metformin, when food can slow down the absorption rate.

Inject Ozempic once a week at the same time. 

You don’t need to take Ozempic with a meal, but you should still stay on a schedule. Do your injections once a week at the same time for the best results. 

Monitor your blood sugar regularly. 

Regularly monitor your blood sugar to avoid unwanted dips or spikes. You may even want to consider a continuous glucose monitor. 

Focus on lifestyle changes for permanent results. 

At the end of the day, every medication should have an exit plan. I don’t recommend Ozempic or metformin for PCOS, because natural lifestyle changes can be more effective, offer permanent results, give you comprehensive symptom relief, and are totally side-effect free. However, even if you choose to take these medications, make positive lifestyle changes while on it. These lifestyle changes, ultimately, can reduce your body’s need for blood sugar support.

You can jump into my full guide to managing PCOS naturally, but here are the highlights:

  • Try a gluten- and dairy-free anti-inflammatory diet
  • Cut back on alcohol and caffeine
  • Drink Testosterone Relief Tea
  • Stay hydrated 
  • Take high-quality, PCOS-friendly supplements from Ovafit
  • Use probiotics
  • Do regular, slow-weighted workouts
  • Get better sleep
  • Reduce stress levels 
  • Avoid endocrine disruptors
  • Consider acupuncture 
You can find lasting relief and heal your PCOS naturally—without Ozempic or metformin!

Sometimes medications can seem like the only way forward when you’re dealing with conditions like PCOS. However, there are lots of natural ways to get to the root of your symptoms and support long-term healing. By reversing insulin resistance, balancing hormones, and reducing inflammation, you can find real relief without the side effects, risks, or high costs associated with medications like metformin and Ozempic.

Not sure where to start? Download The Cysterhood app. You’ll get access to PCOS-friendly recipes, targeted workouts, helpful resources, symptom-tracking tools, and a whole community of supportive Cysters who get exactly what you’re going through. We can’t wait to have you!

And, if weight loss specifically is your goal, check out these posts:

How To Keep Ovaries Healthy with PCOS

Posted on by Tallene

Your reproductive health matters—whether you’re trying to get pregnant or not. It’s not just about fertility. Hormonal imbalances can impact mood, energy levels, sex drive, and menstrual cycles. Poor reproductive health can also increase the risk of conditions like uterine fibroids, ovarian cysts, or ovarian cancer.

For women with polycystic ovarian syndrome (PCOS), supporting reproductive health is key to managing symptoms and balancing hormones. In fact, many PCOS symptoms—irregular cycles, acne, hair loss, mood swings—can be traced back to poor ovarian function.

Your ovaries do so much more than regulate fertility. They play a role in:
– Estrogen & progesterone production (which affects everything from mood to metabolism)
– Regulating your period & ovulation
– Bone, heart, skin, and hair health

The bottom line? Taking care of your ovarian health = supporting your overall well-being and making your PCOS symptoms easier to manage. Let’s talk about how to do that!

How To Keep Ovaries Healthy with PCOS

How To Keep Ovaries Healthy with PCOS

In this post, I’ll give you insight into ovary health and PCOS! I’ll discuss what healthy ovaries look like, how you can assess ovary health, and how you can improve your ovary health if needed! 

Here’s what you need to know:

What Do Healthy Ovaries Look Like?

Ovaries are located on each side of the uterus, and healthy ones are smooth, oval-shaped glands about the size of a walnut. Unfortunately, you can’t tell from the outside what’s happening on the inside, so you’ll have to use other means to determine how healthy your ovaries are!  

how do you know if your ovaries are healthy

How Do You Know If Your Ovaries Are Healthy?

There are a few ways to assess the health of your ovaries! Some require medical intervention, while other examinations you can do yourself. 

Ultrasound

To get a clear visual of the ovaries and assess their health, a pelvic ultrasound is typically required. This imaging scan helps identify ovarian cysts, tumors, enlarged ovaries, or issues with the fallopian tubes that may impact reproductive health.

There are two types of ultrasounds used for evaluating ovarian health:

  1. Abdominal ultrasound: A non-invasive procedure where a transducer is moved over the lower abdomen. This method is less detailed but may be used as an initial assessment.
  2. Transvaginal ultrasound: A more detailed scan where a small probe is inserted into the vagina to get a closer look at the ovaries. While not necessarily painful, it can be uncomfortable depending on sensitivity levels.

Ultrasounds can be performed by an OBGYN, reproductive endocrinologist, or radiologist and are an essential tool in diagnosing PCOS and assessing ovarian function. If you’re unsure what to expect, discussing any concerns with your doctor beforehand can help ease any anxiety about the procedure.

Blood Test

Remember, ovaries are important for hormone balance! So, if you find that certain hormones are imbalanced, that may mean your ovaries need some care. A blood test can measure your estrogen, progesterone, and anti-mullerian hormone (AMH) levels, which are all regulated by the ovaries. So, an imbalance of any or all of those hormones could be a result of poor ovary health. You can discuss labs with your doctor or order a test yourself.  

Menstrual Cycle Regularity 

Another way you can determine the health of your ovaries is by evaluating your menstrual cycle! If your periods are irregular and involve heavy bleeding and severe menstrual cramps or pelvic pain, that could be a sign of a problem with your ovaries. If everything is normal with your menstrual cycles, then that’s a good indication your ovaries are healthy, too!  

Fertility 

One way to assess reproductive health is by looking at fertility. If you’ve been able to conceive successfully, it’s a sign that your ovaries are functioning well. However, if you’ve experienced difficulty getting pregnant, it may indicate that your ovarian health and hormone balance need additional support.

how to keep your ovaries healthy with pcos

How To Keep Your Ovaries Healthy with PCOS

If your ovaries aren’t in optimal health, don’t worry. There are lots of ways to improve your ovarian health naturally without taking drastic measures. You probably don’t need to remove your ovaries or get on hormonal birth control with the right lifestyle changes. 

Here’s what you can do:

Maintain a balanced diet. 

A balanced diet can make a huge difference in ovarian health! The right pairing of foods can improve insulin sensitivity, regulate hormone balance, and reduce inflammation all essential to healthy ovaries! 

I recommend a gluten- and dairy-free anti-inflammatory diet that prioritizes protein-rich and nutrient-dense foods– try it for 30 days to see if it makes a difference with your PCOS symptoms! Of course, like any diet, there are foods to avoid (or have in moderation) with PCOS. However, this diet is more about adjusting recipes that you love to work for your body. So often you’ll find us replacing ingredients that trigger symptoms with substitutes that are PCOS-friendly. Download The Cysterhood app for plenty of healthy meal plans that can help relieve PCOS symptoms and boost ovary health!  

balanced diet for PCOS

Engage in regular exercise. 

Exercise plays a crucial role in supporting ovarian health, and the right types of movement can make all the difference for Cysters. Regular physical activity helps improve insulin sensitivity, which is key for balancing hormones like estrogen, progesterone, and testosterone—all of which directly affect ovary function. Additionally, movement helps reduce chronic inflammation, which is often elevated in women with PCOS and can contribute to ovarian dysfunction.

But here’s the thing—not all workouts are created equal when it comes to PCOS. Intense cardio or HIIT sessions can actually spike cortisol (stress hormones), which may lead to worsened hormone imbalances and cycle irregularities. That’s why the best exercises for PCOS and reproductive health are low-impact, restorative workouts like slow-weighted exercises, walking, yoga, and pilates. These types of movement not only support hormone balance but also reduce stress, regulate ovulation, and improve overall metabolic health.

All my PCOS-friendly workout plans inside The Cysterhood app are designed around slow-weighted exercises to support hormone health while making weight loss and symptom management easier. So if you’re not sure where to start, that’s a great place to begin!

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

Practice good stress management. 

Stress manifests in the body as the hormone cortisol. When cortisol levels are high (which is common with PCOS), they can disrupt the balance of reproductive hormones, increase inflammation, raise insulin resistance, and more! So, learning to manage stress is huge for your overall health, including your ovarian function. Some stress management techniques you can try are acupuncture, meditation, journaling, spending time in nature, and practicing self-care.  

Stay hydrated. 

Hydration is the foundation of all health—including reproductive health. Proper hydration ensures that all of your body’s physiological processes function smoothly, including hormone regulation, circulation, getting rid of toxins, and energy production—all of which directly impact ovary function.

Drinking enough water can also reduce inflammation, which is a key driver of hormonal imbalances in PCOS. When the body is dehydrated, it can lead to higher cortisol levels, thicker blood, and sluggish lymphatic drainage, all of which may contribute to poor ovarian health.

So how much water should you be drinking? A good rule of thumb is to aim for at least half your body weight in ounces of water per day. For example, if you weigh 160 lbs, aim for about 80 oz of water daily.

Get 7-9 hours of good quality sleep.

Like I mentioned, hydration could be considered the foundation of health, but so could good sleep! While we sleep, our body goes through lots of important processes to maintain our overall health. With good quality sleep, you’ll likely see improved hormone balance, insulin sensitivity, cortisol levels, and inflammation. If sleep is a struggle for you, here’s how to sleep better with PCOS. 

Take strategic supplements for ovary health. 

Even with all the right healthy lifestyle changes, our body needs the support of the right vitamins and nutrients. You can find PCOS-friendly, NSF-certified supplements at Ovafit that are perfect for helping naturally heal your body! Here are the supplements that can help with ovarian function:

  • CoQ10: This is an antioxidant that helps improve mitochondrial function and energy production in ovarian cells. This is essential for follicular development and hormone production.
  • Inositol: These compounds help improve insulin sensitivity, hormonal balance, and ovulatory function.
  • Omega-3 Fatty Acids: Found in fish oil supplements, omega-3s have anti-inflammatory properties and can help balance hormones.
  • Vitamin D3: This vitamin is crucial for overall reproductive health and can help improve insulin sensitivity and hormonal balance.
  • Magnesium: This mineral helps reduce inflammation, improve insulin sensitivity, and support overall hormonal health.
  • Chromium: This trace mineral helps improve insulin sensitivity and regulate blood sugar levels, which is important for ovarian function. 
  • Zinc: Zinc supports immune function, reduces inflammation, and helps balance hormones important for reproductive health. 


To get all of these vitamins, I use the Metabolism Plus bundle and Inositol Complete 40:1! 

Tallene is holding a bottle of supplements from the metabolism plus line

Stay consistent with gynecological visits. 

Regular gynecological visits are an essential part of taking care of your reproductive health. These checkups give you the opportunity to discuss any concerns with your doctor, monitor your ovarian function, and stay on top of routine screenings.

Be sure to ask your OBGYN how often you should come in for checkups and what types of tests or evaluations are best for your health goals. Whether you’re focused on regulating your cycle, optimizing fertility, or simply maintaining overall wellness, clear communication about your reproductive health goals can help you get the care and support you need.”

Keep your ovaries healthy naturally using diet, exercise, and other intentional lifestyle changes!

Your ovarian health is an essential part of your feminine health. Whether you’re trying to get pregnant, improve your mood, or reverse your PCOS, it’s important to assess your ovarian function and address any concerns as soon as you can.

Although these are options available to you, you don’t need to get on birth control pills or do anything invasive to develop a healthier reproductive system if that isn’t what you’re looking for. You can naturally improve your ovary health using diet, exercise, and other natural methods! For more on how to do this, head to the PCOS Weight Loss blog and tune in to A Cyster and Her Mister podcast!

6 Protein Powders for PCOS

Posted on by Tallene

If you’re a woman with polycystic ovary syndrome (PCOS), it is so important to have protein in all your meals! I always say that having adequate protein is the “secret” for Cysters to thrive with PCOS. Of course, you probably know that protein is good for muscle growth and repair, but it’s also great for relieving insulin resistance and the symptoms that come with it! 

Up to 80% of women with PCOS have insulin resistance. This is a condition where your body doesn’t correctly respond to glucose. Instead of the sugar you consume converting to energy, it’s stored as fat and raises your blood sugar levels. That error in sugar processing can cause symptoms like intense cravings, weight gain, darkened skin patches, fatigue, and more! So, by managing insulin resistance, you can help reverse a lot of symptoms for your body. 

Protein helps you do just that! Complete protein minimizes glucose impact and digests slowly. Why does this matter? It actually allows you to feel full for longer periods and improve how your body absorbs nutrients. This is why, I always recommend a variety of protein sources in meals and snacks for women with PCOS! However, sometimes it’s hard to get enough protein from food alone to manage our symptoms. That’s where gluten- and dairy-free protein powders can come in handy. 

Protein Powders for PCOS

6 Protein Powders for PCOS

There are lots of different types of protein powders out there. It’s hard to know which one to use! You want something high-quality and also PCOS-friendly… that means, no dairy, no gluten, low sugar, no additives . . . and third-party tested if possible! 

Once you choose a protein powder, you can incorporate it into your diet in lots of ways! Smoothies, desserts, chia pudding, overnight oats, waffles, and more are all PERFECT vessels for getting extra protein. (You can find lots of recipes that include protein powder on The Cysterhood app.) 

is protein powder good for pcos

Is Protein Powder Good for PCOS?

If you’re a woman with PCOS, you likely know how difficult weight loss and symptom management can be. With fluctuating hormones affecting everything from your metabolism to your reproductive health, relief can feel like an uphill battle. But protein can help. Because of this, most PCOS-diet plans tell you to eat more protein. Some find it hard to hit their intake goals, but protein powder can be a big help.

Eating more protein can help manage blood sugar, reduce cravings, promote muscle growth, and aid calorie burning. All these benefits can lead to weight loss and natural PCOS symptoms relief! To reach optimal protein levels in your diet, I recommend including multiple sources of protein, one of them being protein powders!

Remember that protein powder is a supplement and not a replacement for other protein sources. You should still aim to eat lean, whole-food protein each meal. But, adding protein powder to breakfasts and snacks will make it easier to hit your daily protein goal. I typically aim for 30g of protein for each meal, especially breakfast. And if I eat carbs for a snack, I pair it with protein to increase feelings of fullness and prevent overeating.

With consistent protein intake, many Cysters report fewer cravings, better energy, and improved appetite control. Adding protein powder to meals or snacks can be an easy way to support those changes. Especially on busy days when hitting your protein goals feels harder! Over time, increasing your daily protein can have a meaningful impact in how you feel.

best protein powder for pcos

6 Best Protein Powders for PCOS

Ovafit Crave Control Protein Powder (The Best Protein Powder for PCOS)

If you’re looking for the best protein powder for PCOS, Crave Control Protein Powder checks every box. It’s great for hormone health, blood sugar balance, and cravings. As a Registered Dietitian who specializes in PCOS, I created Crave Control to go beyond basic protein. One serving delivers 20 grams of pea, pumpkin seed, and chia protein to support fullness, blood sugar balance, and steady energy. All without dairy, gluten, soy, or artificial ingredients!

What truly sets Crave Control apart is that it doesn’t stop at protein. The formula includes clinically studied ingredients like DygloFit® extract and chromium picolinate. These support GLP-1 pathways, appetite regulation, and insulin sensitivity. Most protein powders focus only on muscle recovery or calories. That’s not really what Cysters need. Instead, Crave Control targets the root causes of PCOS-related cravings and metabolic issues.

Crave Control avoids the overly sweet taste that can fuel sugar cravings. Instead, it has a twinge of natural sweetness from fermented Reb M (plant-based stevia). Then, it’s lightly flavored with real vanilla and cinnamon. Its flavor and formulation blends easily into smoothies, oats, or coffee and works especially well in a high-protein breakfast!

Bottom line: While many protein powders can help you hit your protein goals, Crave Control Protein Powder is the best option for PCOS. It’s one of the only powders designed with hormone balance, blood sugar, and cravings in mind—not just macros.

Garden of Life Organic Vegan Sport Protein Powder with Probiotics 

The Garden of Life Organic Vegan Sport Protein Powder is jam-packed with great ingredients to help PCOS bodies. One scoop of this vegan protein powder provides 30 grams of protein, jump-starting your daily intake. (As a bonus, I recommend 30 grams of protein for breakfast, so this is perfect for your morning smoothie!)

It’s also NSF-certified and equipped with a 2 billion CFU probiotic blend and antioxidant ingredients. That means this protein powder is also great for your gut! Poor gut health is often a part of life for Cysters too, so it’s always great to have the support of probiotics. 

Orgain Sport Organic Vegan Protein Powder with Prebiotics 

Just one serving of Orgain Sport Organic Vegan Protein Powder contains 30 grams of protein and a whopping four grams of fiber. (Another great breakfast choice!) And, if you’ve listened to my podcast or read any of my other blogs, you know just how important fiber is for Cysters like us! 

Promoting nine essential amino acids, this powder gets its protein source from organic peas, chia seeds, and brown rice…plus it’s gluten- and dairy-free!

Available in vanilla and chocolate, this protein powder easily blends into your desserts, snacks, and smoothies. Brownie batter overnight oats, anyone? (PS. This recipe is in the Cysterhood app if you’re craving it right now!)

A note on added sweeteners and flavors: I prefer buying lightly sweetened or unsweetened protein powder. Artificial sweeteners tend to be hundreds of times sweeter than sugar, which can trick your body into thinking you are eating something sweet and cause a higher insulin response. I’ve seen patients who are addicted to sweeteners because PCOS causes such intense sugar cravings. They thought that eating sweeteners would be helpful in kicking the cravings, but it only made it worse. That’s why I don’t feel it’s the best alternative, rather we should heal our insulin resistance. One way to do that is to eat more protein 🙂

brownie batter overnight oats in mason jar

Nuzest Clean Lean Protein Powder for Digestive Health

Nuzest Clean Lean Protein Powder is another gluten- and dairy-free protein powder. It’d go great in my strawberry colada smoothie on The Cysterhood app! This protein powder, packed with amino acids, L-glutamine for gut health, and plant-based protein sources, could be great for your morning routine.

In just a single scoop, you’ll get 18 to 25 grams of protein and just 2 grams of carbs. Its focus is on digestive health and metabolic benefits. 

To learn more about the gut-hormone connection and how it relates to PCOS and weight loss, check out my podcast with Dr. Robin Rose! 

strawberry colada smoothie

Sunwarrior Vegan Protein Powder 

When you add a scoop of Sunwarrior Vegan Protein Powder to your recipe, you’ll add a whopping 30 grams of protein just like that. This protein powder is ideal for Cysters who love a good workout and want to recover fast with BCAAs and minerals. 

It isn’t all just protein and muscle mass in this powder, though. You’ll also find gut-healthy probiotics and enzyme blends to promote a healthy gut microbiome and good digestion, all essential for us Cysters. 

Choose from cake batter, chocolate, chocolate peanut butter, or vanilla to enhance your meals and snacks. Yum!

365 Whole Foods Market Organic Pea Protein Powder 

For Cysters on a budget who still prioritize protein intake and managing their symptoms, this one is for you. 365 Whole Foods Market Organic Pea Protein Powder works well for women with PCOS. With 15 grams of protein in one serving, you can boost your protein intake without breaking the grocery budget.

This unflavored protein powder mixes well with juice, smoothies, or chia seed pudding without changing the flavor. It’s one protein powder that can work in any dish, from waffles and muffins to shakes and desserts.  

How Is Protein Powder Made​: Ovafit’s Crave Control Protein Powder

1) Professionals select the ingredients and formulation.

As a Registered Dietitian who specializes in PCOS, I formulated Crave Control Protein Powder with trusted industry professionals. I wanted to ensure that the blend included only ingredients that are pure, organic, and highly strategic. (As well as gluten-, soy-, and dairy-free.)

Here’s what we developed:

  • Protein base: pea protein, pumpkin seed protein, chia protein
  • Actives: DygloFit® extract and chromium picolinate
  • Flavor/support ingredients: vanilla extract powder, cinnamon, pink salt, and fermented Reb M

2) We sourced and verified the raw ingredients.

Next, our team sourced each ingredient from trusted suppliers that met strict safety and quality standards. We required every supplier to maintain systems that prevented high-risk contaminants or adulterants.

During the qualification process, our quality team reviewed every ingredient a supplier provided. They carefully assessed certificates of analysis and confirmed their accuracy through independent testing. We approved a supplier only after completing this full verification process.

3) Trusted manufacturers produce the protein.

Before the ingredients ever reach the blending facility, each plant protein goes through its own production process. This manufacturing system extracts and concentrates the protein for use. For my Crave Control Protein Powder, this includes:

  • Pea protein: Manufacturers mill yellow peas, separate the protein from the starch and fiber, then gently dry the protein into a fine powder. This process creates a highly digestible, neutral-tasting protein that supports blood sugar balance and keeps you feeling full.
  • Pumpkin seed protein: Producers cold-press pumpkin seeds to remove most of the fat, then mill the remaining seed material into a protein-rich powder that provides minerals and a robust amino acid profile.
  • Chia protein: Manufacturers press and mill chia seeds to concentrate their protein content while preserving naturally occurring fiber and micronutrients.

By sourcing proteins that undergo minimal processing, we preserve the nutrient’s integrity. The final result is a blended plant-based protein that digests well, supports fullness, and aligns with the needs of women with PCOS.

4) Manufacturers prepare ingredients for consistent blending.

Before blending begins, manufacturers examine each ingredient to ensure they’re consistent across the whole batch. Then, a team sifts powders to remove clumps, standardize particle size, and carefully manage humidity to prevent moisture from affecting texture or flow. To meet our guidelines, manufacturers calibrate equipment, monitor environmental conditions, and document each preparation step for accuracy and traceability.

5) Manufacturers blend the formula.

Now that all the ingredients are ready, manufacturers premix the smaller, more concentrated ingredients like chromium picolinate and DygloFit® in a little protein powder. This step ensures even distribution and prevents uneven dosing from scoop to scoop. Next, they use an industrial blender to combine everything else. 

Under our strict processing standards, they blend the formula at a validated speed and duration to create a uniform texture, flavor, and nutrient profile. Each completed batch comes with detailed records that show it meets consistency and quality standards before moving forward.

6) Facilities monitor and check the blend’s quality and safety. 

Throughout production, quality teams monitor the blend to ensure consistency and safety. They collect samples from multiple points in the batch to evaluate appearance, aroma, texture, and flowability. The facility will also ensure there’s no cross-contact with products that include allergens we don’t want in the blend like dairy or gluten. 

7) Teams package the pouches and code everything. 

After blending and safety checks, teams fill the finished powder into our Ovafit packaging. Then, they assign each unit a lot number and production date. This allows each product to be traced back to its ingredient sources.

8) Independent labs verify the final product. 

To make sure our Cysters can completely trust Ovafit’s Crave Control Protein Powder, manufacturers send samples from each batch to our labs for testing. There, we evaluate potency, purity, heavy metals, and contaminants. We’ll also confirm that the final product matches these claims on our label:

  • Formulated specifically for women with PCOS.
  • Supports GLP-1 pathways involved in appetite regulation.
  • Helps reduce cravings and blood sugar balance.
  • Contains clinically studied ingredients.
  • Made with a plant-based protein blend.
  • Vegan, dairy-free, gluten-free, and soy-free.
  • Made without artificial flavors, colors, or added sugars.
  • Independently tested for purity and potency.

How Long Are Protein Powders Good For?

Protein powders are usually good for 12-24 months if stored properly. However, check the product label for exact shelf life estimations. The package should also note best storage conditions to increase the longevity of your protein powder. 

Do Protein Powders Contain Gluten​?

Most protein powders, including Crave Control Protein Powder, are naturally gluten-free. I’ve formulated my plant-based protein powder with organic pea, chia, and pumpkin protein. This makes it free from wheat, barley, rye, and other gluten-containing grains. 

Do Protein Powders Contain Dairy?

Many protein powders do contain dairy—which is a problem for Cysters. A lot of women cut dairy to reduce inflammation, balance hormones, and regulate blood sugars. As a PCOS dietitian, I always recommend Cysters try cutting dairy, because it can help bring SO much symptom relief! 

For this reason, I’ve not included any dairy in Crave Control Protein Powder. Instead of popular whey and casein powders, the proteins in Crave Control are all plant-based and naturally gluten-, soy- and dairy-free. This is one of the reasons it’s the best PCOS-friendly protein powder on the market. 

Do Protein Powders Have Sugar​?

Yes, protein powders usually contain at least a little sugar or artificial sweeteners. It’s often added to improve the taste and texture of protein powders. Crave Control Protein Powder uses 1 gram of plant-based stevia, cinnamon, fermented Reb M, and real vanilla extract (no artificial flavors) to keep your protein-packed smoothies, oats, beverages, and desserts delicious.

Protein powder is a great way to support your PCOS healing goals!

Adding a scoop of protein powder to your balanced PCOS-friendly recipes can be one helpful way to manage your PCOS symptoms naturally. And, if you still aren’t sure which to pick, here’s my guide to choosing the right protein powder. It’s important you find the best one for you, your body, your taste, and your budget!  For more options, read my guide for the best protein for women with PCOS.

You can find more ways to fix the root issues triggering your PCOS side effects on the blog, so you can finally live symptom-free with PCOS! Also join The Cysterhood and listen to our podcast. With the right resources, strategy, and support, you can get back to feeling like yourself! 

Is Vitamin D good for PCOS?

Posted on by Tallene

Let’s hear it for the sunshine vitamin! 

The health-boosting benefits of vitamin D have long been discussed. An essential nutrient, it’s vital for maintaining the health of our bones, teeth, and muscles by regulating the amount of calcium and phosphate in the body. When our skin is exposed to sunlight, it manufactures vitamin D, hence the sunny nickname. 

Vitamin D may also play a key role in Polycystic Ovary Syndrome (PCOS) management, as studies show that it may improve levels of hormonal, oxidative stress, and inflammatory parameters in PCOS. 

However, many women with PCOS (and many people in general!) are vitamin D deficient. Most of us aren’t basking in the rays 24/7 or getting enough of the nutrient from our diets. It’s estimated that one billion people worldwide have a vitamin D deficiency. 

So, how can we combat this? And what should vitamin D deficient women do to manage their PCOS symptoms? 

Here’s the lowdown. 

Please note that 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. 

Is Vitamin D good for PCOS? 

In a word: yes. 

Around 67% – 85% of people with PCOS have a vitamin D deficiency. Randomized controlled trials have found that vitamin D supplementation may aid PCOS symptom management. 

Let’s take a look at the reasons why. 

Vitamin D benefits for PCOS 

It may improve fertility 

Irregular periods are one of the most common symptoms experienced by PCOS Cysters, caused by hormone imbalances in the body. The main offenders are excess androgens – male sex hormones that are also produced in the ovaries. 

Although some PCOS Cysters have regular periods every 28 days, others have irregular cycles, and some don’t have periods at all. 

Getting the right amount of vitamin D may help mitigate these issues. According to a preliminary study, there’s a relationship between irregular menstrual cycles and low vitamin D levels. Supplementation is encouraged to compensate for this deficiency and potentially aid fertility problems. 

It may help lower the risk of other diseases

Women with PCOS have a higher risk of metabolic syndrome. This is a group of conditions that can lead to cardiovascular disease, type 2 diabetes, stroke and other health problems. Metabolic syndrome is diagnosed when someone has three or more of these risk factors: 

  • High blood sugar 
  • Low levels of HDL (“good” cholesterol) 
  • High levels of triglycerides in the blood 
  • Excess abdominal fat (i.e. a large waistline) 
  • High blood pressure

So, where does vitamin D come into this? 

Low levels of vitamin D are found to be significantly correlated with insulin resistance in women with PCOS. This is when the cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily absorb blood sugar. Impaired insulin sensitivity is linked to all of the above risk factors. 

Vitamin D may lower the risk factors of metabolic syndrome. 

  • One study found that calcium and vitamin D supplements significantly reduced high blood pressure in women with PCOS.
  • Another study found that vitamin D helped prevent insulin resistance.
  • And this study found that insulin, triglycerides, and cholesterol levels improved for overweight women with PCOS who took vitamin D for eight weeks. 

More data is needed to corroborate these findings, but the research is promising so far. 

It may improve mood

Low levels of vitamin D may contribute to poorly regulated mood and behavior, as a deficiency can impair cognitive function and brain health. This can result in moodiness, low energy, and general feelings of sluggishness. 

PCOS is associated with an increased risk of anxiety, depression, or stress. This can be caused by various factors related to PCOS, including: 

  • Hormone imbalances that affect mood. 
  • PCOS-associated weight gain, acne, and hirsutism (i.e. excess hair growth) may cause self-consciousness and insecurity.
  • Dealing with uncomfortable symptoms and health complications may cause stress. 
  • Infertility may lead to a low mood or depression. 

While vitamin D is unlikely to resolve depression on its own, it may help to regulate your mood and improve your overall health. 

Vitamin D foods for PCOS 

The sun provides as much as 90% of the body’s vitamin D. But this may not be enough to meet your overall vitamin D needs. People with darker skin and older people typically don’t get enough vitamin D through sunlight. Your geographical location might also be a factor if you live somewhere with long winters or a cooler climate. 

You can boost your intake with your diet. Vitamin D is found in a few foods naturally and in pretty small amounts. The daily value (DV) for vitamin D is 800 IU (20 mcg). The best sources include: 

Salmon and other fatty fish 

​​A 3.5-ounce serving of salmon can give you 526 IU of vitamin D, or 66% of the DV, depending on the type. 

Egg yolks 

The yolk from one large egg contains 37 IU of vitamin D or 5% of the DV. 

Mushrooms 

Some wild mushrooms are great sources of vitamin D2 because of their exposure to UV light. Morels are a type of mushroom that grows in the wild. One cup of these mushrooms contains 136 IU of vitamin D, which is 17% of the DV.

Vitamin D supplements for PCOS 

We can all try to eat more foods containing vitamin D and get more sunlight exposure (whilst wearing SPF, of course!). But if you have a vitamin D deficiency, your healthcare provider will likely recommend taking vitamin D supplements. There are multiple types of vitamin D and not all supplements are made equal, but research shows that vitamin D3 is the best option! So, find an NSF-certified vitamin D3 supplement like the MetaMulti!

Our OvaFit MetaMutli multivitamin is specifically formulated for women with PCOS. 

Check out the lowdown: 

  • It provides a full range of over 20 key nutrient essentials (including Vitamin D!) that promote your body’s ability to efficiently convert carbohydrates into energy and manage your metabolism. 
  • It’s formulated especially 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 important because 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 the nutrient gaps exacerbating PCOS problems like hair loss, cystic acne, fatigue, and weight gain.

Order it here. 

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 and Chill.