How I Healed my PCOS Naturally Through Lifestyle, Not Medication

Summary

A candid personal account of reversing and managing PCOS and long-term hypothyroidism through lifestyle, not just medication. After being prescribed the pill without proper testing, the speaker emphasizes insulin and blood-sugar regulation as central to PCOS, explains thyroid interplay, and lists essential labs to check. Practical, compassionate advice follows: balanced meals (protein + healthy fats + fiber), pairing or timing carbs, walking after meals, low-intensity strength work, ample sleep, and gentle, cycle-aware fasting. The narrator warns against restrictive dieting, encourages experimentation, consistency, and self-kindness, and shares a supplement and ongoing support for others on the journey.

Takeaways

• 😀 PCOS is often driven by insulin resistance — high insulin can cause ovaries to produce more testosterone and worsen PCOS symptoms.
• 🩺 Don’t accept birth control as the only solution — it masks symptoms but doesn’t necessarily fix underlying causes like high insulin or thyroid issues.
• 🔬 Get comprehensive lab tests (androgens, SHBG, FSH/LH, TSH, FT4/FT3, prolactin, fasting insulin/glucose, lipid and inflammatory markers) to clarify diagnosis and drivers.
• 🥑 Prioritize blood sugar stabilization — pairing carbs with protein, healthy fats, and fiber reduces glucose spikes and improves symptoms.
• 🍰 Don’t demonize sweets — enjoy desserts strategically after balanced meals or paired with protein/fat to avoid big blood sugar swings.
• 🚶‍♀️ Gentle movement (walking 10–15 minutes after meals) is a powerful insulin hack and helps flatten post-meal glucose curves without raising cortisol.
• 🏋️‍♀️ Train smart: favor shorter, controlled strength sessions and place higher-intensity workouts in the follicular phase; avoid chronic, high-stress cardio that raises cortisol.
• 💤 Sleep and stress management matter — aim for consistent 8–9 hours and reduce cortisol because stress hormones worsen insulin and PCOS symptoms.
• 🍽️ Avoid extreme restriction and aggressive calorie deficits — small, consistent changes (80–90% full, modest portion trims) work better and prevent metabolic backlash.
• ⏳ Use fasting carefully and cycle-aware: short overnight fasts (12–14 hrs) are generally fine; longer fasts are better in follicular/ovulatory phases and discouraged in luteal/menstrual phases or for those with eating disorder history.
• 🧬 Check thyroid first — hypothyroidism can mimic or worsen PCOS-like findings (via prolactin and metabolic effects), so treat thyroid issues before labeling PCOS.
• 🔁 Personalize and experiment — PCOS isn’t one-size-fits-all: track how different meals, routines, and exercises affect your energy, cravings, and cycle.
• 🤝 Social/support factors help — having calm, knowledgeable people around (family, mentors, community) and reaching out for guidance eases the journey.
• 💊 Supplements can help some people — the speaker noted benefit from a specific PCOS-focused supplement she used, but emphasizes lifestyle as primary and individual results vary.
• 📈 Expect slow, steady progress — aim for gradual improvements in cycles, inflammation, energy and body composition rather than overnight fixes.

Q & A

What is the key factor that led to the speaker overcoming their PCOS symptoms?

The speaker overcame their PCOS symptoms by choosing pleasure over punishment, focusing on balanced meals, and managing blood sugar levels instead of obsessing over calorie restriction or the scale.

How does cortisol affect insulin and PCOS symptoms?

Cortisol, when elevated, can worsen insulin resistance, which in turn exacerbates PCOS symptoms. The more the body is stressed, the more cortisol increases, leading to irregular insulin levels and more intense PCOS symptoms.

Why does cutting carbs not work for managing PCOS, according to the speaker?

Cutting carbs can spike insulin as much as consuming sugary foods, which in turn increases cortisol levels. This disrupts progesterone and hormone balance, making it harder to manage PCOS and can even prevent menstruation.

What approach does the speaker recommend for managing blood sugar in PCOS?

The speaker recommends eating smart, slow, complex carbs and pairing them with protein and healthy fats to manage blood sugar. The key is to time meals and avoid extreme restrictions.

What is the recommended meal structure for managing PCOS symptoms?

The speaker suggests having two to three predictable, whole meals a day with balanced portions of protein, healthy fats, fiber, and complex carbs. They advise against constant snacking or grazing.

How does the speaker suggest breaking a fast for PCOS?

The speaker suggests breaking a fast with meals that include healthy fats, protein, fiber, and prebiotics, such as Greek yogurt with chia seeds, eggs with avocado, or a salad with salmon and quinoa.

How does fasting benefit those with PCOS?

Fasting helps lower insulin levels and manage androgens, which can normalize ovulation. It’s important to fast gently and in sync with hormonal cycles to avoid disturbing the body’s balance.

What is the best type of fasting for women with PCOS during different phases of their menstrual cycle?

During the menstrual phase and luteal phase, no extended fasting should be done. In the follicular phase, women can fast for longer periods (15-17 hours) or even a 24-hour fast, while keeping fasting hours shorter in the luteal phase.

What is the speaker's stance on extreme calorie restriction for weight loss with PCOS?

The speaker advises against extreme calorie restriction, as it causes stress to the body, leading to higher cortisol levels and worsening PCOS symptoms. Instead, gradual and consistent reductions in food intake, along with regular physical activity, are recommended.

What are the dangers of following generic advice for managing PCOS?

PCOS is not one-size-fits-all, and advice that works for one person may not work for another. The speaker emphasizes the importance of listening to your own body, trying different approaches, and noticing what works for you specifically.