Not Another PCOS Guide
Disclaimer: I’m not a doctor or a licensed nutritionist. Everything I’m doing to manage my PCOS I got from my own personal research and conversations with other PCOS baddies.
Ever since I was a little girl, I’ve been stressed. And stress is tricky: you don’t always realize it’s there until your hair starts falling out or you’ve gained weight from stress-eating. Looking back, it’s not surprising that I developed PCOS, but I was only recently diagnosed.
What frustrates me most is that the signs were always there. I had irregular periods, cysts on my ovaries, and no one ever sat me down and explained, in plain language, that this was PCOS or how to manage it. Instead, I was put on birth control at 14.
Birth control is often treated as a bandaid for a very complex syndrome: one that usually requires real lifestyle support. When I finally got my diagnosis, I felt overwhelmed. I was already stressed, and this felt like one more thing on my plate.
Everything shifted when I shared my experience on Instagram. I was met with an outpouring of support from other people with PCOS. Along with that support came resources, and I started piecing together what actually works for my life. I’m not trying to adopt 47 new habits or be perfectly zen because that’s not realistic for me.
But there are a few changes I’ve started making that have made a real difference, and I want to share them in the hope that they might help you manage your PCOS symptoms too.
Supplements
When I got bloodwork done, I found out I was vitamin D deficient. Because I work from home, and especially when I’m deep in a flow state or feeling overstimulated, getting outside consistently can be hard. Along with that, I was recommended a few supplements to support stress, sleep, general health, and insulin resistance.
After I eat my breakfast, I start my day with:
D3: Helps with immunity, mood, and bone strength
Multivitamin (No biotin because it makes me break out): Fills basic vitamin gaps
Fish Oil: Helps with heart health, brain function, and inflammation
Berberine + Ceylon Cinnamon: Helps with blood sugar control and metabolism
& D-Chiro Inositol: Helps with hormone balance, cravings, and cycle regularity
Probiotic: Helps with digestion and vaginal health
Before going to bed, I’ll end my night with:
Ashwagandha/Maca/Fenugreek: Helps with stress, libido, energy, and hormone balance.
Magnesium Glycinate: Helps with sleep, relaxation, and muscle tension
+ Another dose of the Berberine + Myo supplements
It was always really hard for me to stick to taking my supplements, but I bought a really cool (lol) pill organizer that has for day + night and it’s really helped me stay more consistent. As someone who also has ADHD, something as daunting as having to open 8 pill bottles every day is enough for me to not stick with it.
Movement
I used to love HIIT because it felt efficient. I was putting in a lot of effort in a short amount of time, and I thought I was hacking weight loss. What I didn’t realize was that it was actually doing the opposite and putting even more stress on my body.
Through my research, I learned that certain types of movement tend to work better for people with PCOS. The workouts that felt most supportive for me are:
Strength training
Pilates
Yoga
Walking (optional: on a slight interval if it doesn’t stress you out too much)
Slower, more intentional movement helps signal to your body that you’re safe and that you’re just being active, not in danger. But there are days when I can’t bring myself to go to the gym or even step outside.
Trying to force myself into a routine where I walk outside for 30 minutes every day or go to the gym three times a week just wasn’t realistic for me, especially at the beginning. I also didn’t really know what a strength training routine that worked for me even looked like.
So this is the movement routine I’ve built instead:
Monday: Lower body + 10-15 minutes walking
Tuesday: Upper body + 10-15 minutes walking
Wednesday: Yoga + 30 minute walking (or some other chill workout like dance or Pilates)
Thursday: Lower body + 10-15 minutes walking
Friday: Upper body + 10-15 minutes walking
Saturday + Sunday: Yoga + 30 minute walking (or some other chill workout like dance or Pilates)
It’s simple and repeatable enough that I don’t have to overthink it, and I can choose to do the strength training either at home or at the gym depending on my mood and time. I keep both routines saved in my Notes app with pictures so I don’t forget how to do each movement.
All of the at-home workouts could be done at the gym, but I like using machines when I’m there since I don’t have access to them at home. This is what my workout routine looks like:
Lower Body Workouts (At Home)
Warm-up (5 min)
March in place
Arm swings
Bodyweight squats x15
Hip circles
Rest 45–60 sec
Squats — 3 x 12
Rest 45–60 sec
Glute bridges — 3 x 12
Rest 45–60 sec
Reverse lunges — 3 x 10/leg
Rest 45–60 sec
Romanian deadlifts — 3 x 12
Rest 45–60 sec
Side-Lying Leg Raises— 3 x 15/side
Optional finisher: Walk for 10-20 minutes
Lower Body Workouts (Gym)
Warm-up (5 min)
March in place
Arm swings
Bodyweight squats x15
Hip circles
Rest 45–60 sec
Leg Press — 3 x 10-12 reps
Weight: 45-90lbs
Rest 45–60 sec
Seated or Lying Leg Curl — 3 x 12
Weight: 30-50 lbs
Rest 45–60 sec
Hip Abductor Machine — 3 x 15
Weight: 20-40 lbs
Rest 45–60 sec
Hip Adductor Machine — 2-3 x 12-15
Weight: 20-40 lbs
Rest 45–60 sec
Cable Glute Kickbacks — 2-3 x 12/side
Weight: 10-25 lbs
Rest 45–60 sec
Optional finisher: Walk for 10-20 minutes
Upper Body Workouts (At Home)
Warm-up (5 min)
Arm circles
Shoulder rolls
Wall angels
Rest 45–60 sec
Shoulder press — 3 x 12
Rest 45–60 sec
Dumbbell rows — 3 x 12
Rest 45–60 sec
Chest press — 3 x 12
Rest 45–60 sec
Bicep curls — 3 x 12
Rest 45–60 sec
Tricep Extension — 3 x 12
Rest 45–60 sec
Lateral Raises — 3 x 10
Rest 45–60 sec
Optional finisher: Walk for 10-20 minutes
Upper Body Workouts (Gym)
Warm-up (5 min)
Arm circles
Shoulder rolls
Wall angels
Rest 45–60 sec
Lat Pulldown — 3 x 10-12
Weight: 35-60 lbs
Rest 45–60 sec
Seated Row Machine — 3 x 12
Weight: 40-70 lbs
Rest 45–60 sec
Chest Press Machine — 3 x 10-12
Weight: 25-50 lbs
Rest 45–60 sec
Shoulder Press Machine — 2-3 x 10
Weight: 15-35 lbs
Rest 45–60 sec
Cable Tricep Pushdowns — 3 x 12
Weight: 15-30 lbs
Rest 45–60 sec
Machine or Cable Bicep Curls — 2-3 x 12
Weight: 15-30 lbs
Rest 45–60 sec
Optional finisher: Walk for 10-20 minutes
Remember earlier when I mentioned how hard it can be for me to go outside? After months of talking myself out of it, I finally ordered a walking pad.
I kept telling myself I should push myself to go outside, but when it came time to actually do it, I’d find every excuse: it’s too hot, it’s too late, I’m too tired, I don’t have time, I don’t want to be around people. Instead of fighting myself, I decided to work with myself.
Now I can turn on the TV, hop on my walking pad, and still get movement in. And when the weather, energy, and timing actually work for me, I go outside.
Nutrition
When you eat matters more than I realized. I aim to have my first meal within two hours of waking. On strength-training days, I try to get protein in within 30–60 minutes post-workout.
I personally prefer working out in the morning on an empty stomach because eating beforehand makes me nauseous. After my workout, I aim for about 40–50 grams of protein at breakfast. Keeping a carton of egg whites in the fridge has been a game-changer. I mix them with whole eggs to boost protein without adding extra fat or calories.
Aldi also has a great vanilla protein milkshake that doesn’t taste chalky or overly “diet.” I love using it for iced coffee or matcha. Speaking of caffeine, I used to drink coffee on an empty stomach, but learned that it can spike cortisol, so now I make sure to have it with or after a meal.
Overall, I focus on foods that make hitting my nutrition goals feel easy. Calorie tracking can be triggering for me, so instead I aim for balanced plates and prioritize protein.
I was also recently indoctrinated into the Costco cult, and their $5 rotisserie chicken is unbeatable. I use it for chicken salad, eat it with rice or potatoes and veggies, and save the bones for broth. A few other Costco finds I swear by:
Butcher’s Bone Broth with Ginger & Turmeric: Bone broth is everywhere right now, and honestly, it makes sense. It has a long shelf life when unopened, a short ingredient list, and it’s super gelatinous thanks to all the collagen. The one I use also has ginger and turmeric, which are anti-inflammatory.
I made congee with it for the first time today, and it was genuinely so good.
Egg White Mini Cartons: They have a long shelf life when unopened, and I love that they come in smaller cartons so they last longer for me once opened.
Chobani Protein Drinkable Yogurt (No Sugar): On especially lazy days or mornings when I don’t feel like eating, this gives me at least 20g of protein. Paired with two hard-boiled eggs, I can easily hit my morning protein goal without stressing.
Seaweed snacks: I’m not much of a snacker, but when I want something salty, these are perfect. Seaweed also has some great benefits for PCOS, including anti-inflammatory properties and support for hormone and thyroid balance, plus potential fertility benefits if that’s something you care about.
Realgood Lightly Breaded Chicken Strips: Who doesn’t love a good chicken strip? I always keep a bag in the freezer because it’s an easy way to add protein to a meal. I just throw a few in the air fryer, and they’re good to go. They’re also pretty clean ingredient-wise, which I appreciate.
A few other tips:
I’ve learned that getting sunlight within 30 minutes of waking can help regulate your nervous system. I’m still working on this, but I’m planning to set up a hammock on my patio so I can get outside while staying in cozy, sleepy mode.
I don’t usually get bad cramps on my period, but I do get awful migraines. A hemp muscle cream (very Vaporrub-coded) and a massager that’s delayed my return to dating apps. I recently tried the Honeypot pads and they feel super refreshing, and I’ll wear my period panties on nights I don’t have that much of a heavy flow.
I also read that very cold drinks can spike cortisol. With the whole “feeling Chinese” trend and Traditional Chinese Medicine emphasizing warmth, I’ve stopped adding ice to my water, started drinking more tea, and even bought house slippers so I’m not barefoot on cold floors all day.
Breathing has been huge for me too. Box breathing, especially when I feel overwhelmed or overstimulated, helps ground me almost immediately.
One of the most impactful (and hardest) changes I made was taking a real look at who and what I was surrounding myself with. After 32 years of constant stress, I realized I had to prioritize my mental health. That meant creating distance from people and spaces that drained me, and making more time for those who truly see me. I love being social, but I was doing something every single day. I learned that sleep isn’t the same as rest. Now I intentionally leave some days unplanned so my nervous system can actually reset.
I know this can feel like a lot, especially when it comes to PCOS. There’s so much pressure around “quick fixes,” and GLP-1s are the newest band-aid. I even tried to get on one after my diagnosis because I felt frustrated and out of options, but I was denied and took it as a sign from God that it wasn’t for me. I’ve gained about 50 lbs over the last five years, and that won’t disappear overnight. Stressing about it was only making things worse.
I remember telling my therapist that my whole day would feel ruined if the scale didn’t move (or went up). Her advice was simple: stop weighing yourself. Instead, focus on what you can feel: more energy, better digestion or skin, more flexibility, less stress. When those things improve, weight regulation becomes a side effect, not the main event.
I hope this guide helps any PCOS baddie feel less alone. It’s overwhelming when doctors throw pills and shots at you with little explanation. While those tools can help, learning how to regulate your nervous system through intentional movement, nourishment, and rest is what truly helped me get my symptoms under control.
You got this.
Love this Swan, thanks for sharing <3