top of page

For the Girl Who Knows She’s Worth More Than Suppressing Her PCOS Symptoms

Updated: Aug 13


If you've recently been diagnosed with PMOS—or what many people still call PCOS—you've probably been flooded with advice.


"Take this supplement."

"Cut all carbohydrates."

"Lose weight."

"Track your hormones."

"Try this medication."

"Try that protocol."


The problem is that many women are handed a diagnosis before they are ever taught how their bodies work. Before you spend hundreds of dollars on supplements, lab testing, or complicated protocols, start with the foundations.


Why PCOS Was Renamed PMOS


In 2026, experts officially changed the name from Polycystic Ovary Syndrome (PCOS) to Polyendocrine Metabolic Ovarian Syndrome (PMOS).


Why?

Because the old name was incomplete since many women with PCOS never had ovarian cysts. At the same time, the condition affects far more than the ovaries. It influences:

  • Insulin

  • Blood sugar regulation

  • Metabolism

  • Hormones

  • Ovulation

  • Fertility

  • Skin health

  • Mental health

  • Long-term cardiovascular health


The new name helps shift the conversation away from "What's wrong with my ovaries?" and toward a better question:


"What is happening in my metabolism and hormone systems?"


PMOS Is Often a Metabolic Health Conversation

For many women, insulin resistance is one of the biggest drivers of PMOS symptoms.

When insulin remains elevated, it can:

  • Increase androgen production

  • Disrupt ovulation

  • Contribute to acne

  • Increase facial hair growth

  • Promote abdominal weight gain

  • Create irregular cycles

This does not mean every woman with PMOS has the same root cause, but it does mean that healing often begins with supporting metabolic health.


Step 1: Eat Enough


Many women with PCOS are told to eat less. Because weight gain can be a common symptom, it's easy to believe that eating less is the solution.


However, chronic under-eating can create its own hormonal challenges (https://pubmed.ncbi.nlm.nih.gov/12672912/).


Your body needs enough energy to:



Instead of asking, "How little can I eat?" Ask yourself: "Am I giving my body enough nourishment to function well?"


Your basal metabolic rate (BMR) represents the energy your body requires at complete rest to support essential functions like breathing, circulation, and cellular processes. For many adults, this is often well over 1,000 calories per day, even before accounting for daily movement, digestion, and exercise.


Focus on Consistency Before Weight Loss


If you've been under-eating, increasing your calories can feel intimidating, especially if you've struggled with weight. But one of the first goals in healing PCOS isn't necessarily losing weight. It's helping your body feel safe enough to stop conserving energy.


For the first month, aim to maintain your weight while consistently eating enough food each day. Consistency is often more important than perfection. Eating balanced meals that contain protein, healthy fat, and a complex fiber (https://pubmed.ncbi.nlm.nih.gov/31480384/) helps communicate to your body that food is available on a regular basis. When meals are inconsistent or too small, your body may interpret that as a period of food scarcity, making it more likely to conserve energy rather than support optimal hormone production.


Before we ask the body to heal, we first need to convince it that it is no longer in survival mode.


Use Your Temperature as Feedback


After you've spent at least one week consistently eating three balanced meals each day, you can begin using your body temperature as another piece of feedback.


Take your temperature before eating and again about 30 minutes after your meal. (Ideally, you'll see your temperature rise by approximately 0.5°F, suggesting that your body is producing energy and responding well to the meal. (https://pubmed.ncbi.nlm.nih.gov/15132721/)


*Note: We want to see our temperatures at 97.6+ before we begin eating & when we wake up in the morning.


If your temperature doesn't rise as expected, consider whether the meal may need a better balance of macronutrients. The next time you eat that meal, try adjusting it by:

  • Adding a healthy fat

  • If needed, increasing the fiber

  • If it still doesn't produce a response, adding more protein


Remember, this isn't about creating the "perfect" meal. It's about learning how your unique body responds so you can make small, informed adjustments over time. The use of a body literacy chart is highly encouraged here because no body is the same. This would be a great place to begin a "go, no, slow list" for yourself which helps you remember which foods uniquely impact you.



Step 2: Nourishing Body with Carbohydrates


One of the biggest misconceptions in the PCOS world is that carbohydrates are the enemy. But your body was designed to use carbohydrates. Carbohydrates are the body's preferred source of energy and play an important role in supporting thyroid function, exercise performance, brain function, and overall metabolism.


The goal is not carbohydrate elimination. The goal is blood sugar stability.


Many women with PCOS have insulin resistance, which means the body may not respond as efficiently to insulin. This does not mean carbohydrates must be avoided; it means the type, timing, and combination of carbohydrates matter.


Many women feel better when they:

  • Eat complex carbohydrates alongside protein and healthy fats

  • Avoid skipping meals

  • Start the day with a balanced breakfast

  • Reduce cycles of restriction and binge eating

  • Choose carbohydrates that provide fiber and nutrients


Your body needs fuel to feel safe enough to support energy production, hormone signaling, and reproductive health. Temperature tracking which I spoke about above is a beautiful way to help you introduce more complex carbs into your diet in a way that your body can handle it.


Why Some Women Feel Better Without Carbohydrates (ex: carnivore)


Some women with PCOS notice improvements when they temporarily reduce carbohydrates or follow a very low-carbohydrate or carnivore-style diet. This can happen for several reasons:

  • Removing highly processed carbohydrates and added sugars may improve blood sugar regulation.

  • Higher protein intake can increase satiety and reduce cravings.

  • Reduced carbohydrate intake may temporarily lower insulin levels and water retention.


These changes can feel significant, especially for women who previously experienced blood sugar crashes, intense cravings, or a diet high in refined carbohydrates. However, feeling better in the short term does not always mean a diet is the best long-term strategy for every woman.


Long-term carbohydrate restriction can make it more difficult for some women to consume enough fiber, support a diverse gut microbiome, and meet nutritional needs. Additionally, adequate energy availability and balanced nutrition are important for supporting thyroid function, menstrual health, and fertility. The use of a body literacy chart is highly encouraged here because no body is the same. This would be a great place to begin a "go, no, slow list" for yourself which helps you remember which foods uniquely impact you.


For many women, the goal is not to fear carbohydrates, it is to learn how their body responds and choose carbohydrates that support stable energy.


Choosing Better Carbohydrates


Not all carbohydrates affect the body the same way. Focus on carbohydrates that are minimally processed and provide fiber, minerals, and nutrients.

Examples include:

  • Sourdough bread made from properly prepared grains

  • Sprouted grain bread

  • Freshly milled whole grain bread

  • Sweet potatoes

  • Squash

  • Beans and lentils

  • Quinoa

  • Oats

  • Brown rice

  • Fruit

  • Root vegetables


Why Freshly Milled Bread Can Be a Better Option


Many traditional bread products today are made from refined flour that has been separated from many of the nutrients naturally found in the grain.


Freshly milled whole grain bread uses the entire grain (the bran, germ, and endosperm) which preserves naturally occurring fiber, vitamins, minerals, and phytonutrients.


Bread educator Sue Becker has emphasized the importance of using freshly milled grains because milling whole grains shortly before baking because it helps preserve nutrients that can degrade over time after processing. Freshly milled grains also provide more nutritional value compared with many commercial refined breads.


A balanced approach does not mean that every woman needs to eat bread, but for those who tolerate grains well, a properly prepared whole grain bread can be a nourishing source of complex carbohydrates.


Medical Research



Step 3: Focus on Blood Sugar Before Supplements

If you do nothing else, start by paying attention to your blood sugar regulation.

Before adding supplements, ask yourself:


  • Do I regularly skip meals?

  • Do I experience an afternoon energy crash?

  • Do I feel shaky, irritable, or overly hungry when I haven’t eaten?

  • Do I experience intense sugar cravings?

  • Do I wake up feeling exhausted even after a full night of sleep?


These can be signs that your body may not be receiving consistent fuel or that your blood sugar may not be staying as stable as it needs to.


Stable blood sugar creates a healthier internal environment for hormone function. For many women with PCOS, improving blood sugar regulation begins with the foundations:

  • Eating balanced meals with protein, healthy fats, and fiber

  • Eating consistently throughout the day

  • Avoiding extreme restriction followed by overeating

  • Paying attention to how your body responds to different meals


Tracking your body's responses, such as your energy levels, hunger patterns, cravings, and even temperature changes after meals, can provide helpful personal feedback as you learn what supports your body best.


Before searching for the next supplement, focus on the basics that create the foundation for healing.


Medical Research

  • Teede HJ, et al. “Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome.” Journal of Clinical Endocrinology & Metabolism. 2023.


    https://pubmed.ncbi.nlm.nih.gov/37502107/

  • Dunaif A. “Insulin resistance and the polycystic ovary syndrome: mechanism and implications for pathogenesis.” Endocrine Reviews. 1997.


    https://pubmed.ncbi.nlm.nih.gov/9408743/

  • Barber TM, et al. “The management of obesity in polycystic ovary syndrome: the role of diet and lifestyle.” Clinical Medicine Insights: Reproductive Health. 2019.


    https://pubmed.ncbi.nlm.nih.gov/30733715/

  • Moran LJ, et al. “Dietary composition in the treatment of polycystic ovary syndrome: a systematic review.” Human Reproduction Update. 2013.


    https://pubmed.ncbi.nlm.nih.gov/23589543/



Step 4: Prioritize Sleep Before Supplements

Sleep is not just a time when your body rests—it is when your body regenerates.


A body consistently running on five hours of sleep does not receive the same hormonal support as a body that is consistently well-rested. Check out our spring magazine for a guide on how to live with your circadian rhythm.


For women with PCOS, sleep is especially important because insulin resistance, inflammation, and hormonal imbalances are often interconnected. Improving sleep quality and consistency can be one of the most powerful foundational steps for supporting overall health. Evaluate your sleep:


Ask yourself:

  • Am I getting enough hours of sleep each night?

  • Do I wake up feeling restored?

  • Am I exposing myself to bright light in the morning and reducing light exposure at night?

  • Am I keeping a consistent sleep and wake schedule?

  • Am I creating an environment that supports deep, restorative sleep?


Supplements can support health, but they cannot replace the foundational rhythms your body depends on. Prioritize the basics first: nourishment, blood sugar balance, movement, sunlight, and sleep.

Medical Research


Step 5: Support Healthy Digestion


Hormones don’t simply disappear. After hormones have done their job, they are metabolized and processed through pathways involving the liver, kidneys, and digestive system. The gut plays an important role in this process, especially in the metabolism and elimination of certain hormones, including estrogen.


When digestion is slowed, elimination may become less efficient. Supporting healthy digestion helps your body properly process and remove substances it no longer needs.


Healthy digestion supports healthy hormone balance.

Focus on the foundations:

  • Daily bowel movements

  • Adequate hydration

  • Fiber-rich foods

  • Regular movement

  • Enough total food intake


Fiber is especially important because it supports healthy gut bacteria and helps bind and eliminate certain compounds through the digestive tract. Research suggests that adequate fiber intake is associated with improved metabolic health, better insulin sensitivity, and healthier estrogen metabolism.


If you are not having regular bowel movements, it is worth looking at the basics first: Are you eating enough? Drinking enough water? Getting enough fiber? Moving your body consistently? Bowel movements are not just a digestive marker; they are one piece of the larger picture of metabolic and hormone health.


*Side note - we have many clients tell us that eating freshly milled bread greatly increased (in a good way) their daily bowel movements.

Medical Research

  • Kwa M, et al. “The intestinal microbiome and estrogen receptor-positive female breast cancer.” Journal of Clinical Oncology. 2016.https://pubmed.ncbi.nlm.nih.gov/27069057/(Discusses the gut microbiome’s role in estrogen metabolism and the “estrobolome,” the collection of gut bacteria involved in estrogen regulation.)

  • Ervin RB. “Dietary intake of fiber and micronutrients among US adults.” Journal of the American Dietetic Association. 2004.https://pubmed.ncbi.nlm.nih.gov/15215749/

  • Makki K, et al. “The impact of dietary fiber on gut microbiota in metabolic health.” Nutrients. 2018.https://pubmed.ncbi.nlm.nih.gov/30134548/

  • Barber TM, et al. “The management of obesity in polycystic ovary syndrome: the role of diet and lifestyle.” Clinical Medicine Insights: Reproductive Health. 2019.https://pubmed.ncbi.nlm.nih.gov/30733715/

  • Teede HJ, et al. “Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome.” Journal of Clinical Endocrinology & Metabolism. 2023.https://pubmed.ncbi.nlm.nih.gov/37502107/


Step 6: Learn Whether You Are Ovulating

Many women are told they have PCOS but are never taught how to identify whether they are ovulating. Ovulation is one of the most important indicators of reproductive health. It reflects communication between the brain, ovaries, and hormones; and provides valuable insight into how your body is functioning.


Through body literacy, you can learn to observe the signs your body gives you each month:

  • Cervical mucus changes

  • Basal body temperature patterns

  • Cycle length

  • Bleeding patterns

  • Premenstrual symptoms


Your menstrual cycle is not just a monthly inconvenience—it is a source of information.

A healthy cycle provides insight into your hormones, metabolism, and overall well-being.

Your cycle is your fifth vital sign. Learn body literacy tracking below.


Medical Research


Step 7: Track Before You Guess


Healing begins with awareness and most women have no idea:

  • When symptoms started

  • Whether they are ovulating

  • How sleep affects their cycle

  • Whether blood sugar crashes precede cravings

  • How stress influences symptoms


Tracking transforms confusion into clarity. Instead of guessing, you begin identifying patterns. This video helps you learn how to start body literacy tracking: https://www.youtube.com/watch?si=SHiiWNuPxDnV5RT4&v=VX-zs_WDC1E&feature=youtu.be




Our Body Literacy Tracker helps you monitor:

  • Cycle length

  • Ovulation signs

  • Sleep quality

  • Energy levels

  • Blood sugar patterns

  • Digestion

  • Cravings

  • Acne

  • Bowel Movements

  • Mood

  • Exercise habits


Healing Is About Foundations

These foundations support the hormonal and metabolic systems that PMOS affects.

You do not need to understand every hormone today. You simply need a place to start.

And the best place to start is by giving your body the resources it needs to function well.




Medical Disclaimer

The information provided in this article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. PMOS (formerly PCOS) is a complex medical condition that may require individualized evaluation and treatment.

This article should not be considered medical advice and should not replace consultation with a qualified healthcare professional. Always discuss changes to your diet, supplements, medications, exercise routine, or treatment plan with your physician or other licensed healthcare provider.

If you experience severe symptoms, significant menstrual irregularities, infertility concerns, unexplained weight changes, severe acne, excessive hair growth, or other concerning symptoms, seek appropriate medical care.

 
 
 

Comments

bottom of page