PCOS Cheat Sheet
Here's a concise list of suggestions you can explore if you find out you've been diagnosed with PCOS, and want to utilize non-clinical therapies first to manage the condition.
DIET
Insulin Resistance and Healthy Metabolic Function is the focus
Follow the food insulin index and food insulin demand [a measure of insulin response to a given food] - read this blog to learn more
Eat highly satiating foods, focusing on protein and fat with vegetables and fruits. aka eat mainly whole foods. Integrate bone broth as well. Visit the PCOS menu for recipe ideas.
Filter your water and drink tea infusions containing anti-androgenic herbs like spearmint, peony, licorice, reishi, green and black teas
Mineral supplementation will help boost energy, mood, and metabolism. Try eating foods high in minerals like seafood and organ meats. Supplement with magnesium glycinate, zinc picolinate, selenium, and potentially iodine [make sure you understand proper dosage]
LIFESTYLE
Healthy Sleep Cycles, Balanced Exercise is the Focus
Magnesium, Chinese skullcap, and melatonin can promote healthy sleep patterns before bed
Use Vitex herb in the luteal phase in the morning, or if you have very long cycles, it can be taken continuously daily.
Purchase a pair of blue-light blocking glasses for screen time both during the day and in the evenings.
Strength training, with either body weight or standing weights is preferred over cardio. Make sure to get good time in nature in, like swimming outdoors, hiking, going for a walk, or foraging!
SUPPLEMENTS
Anti-Androgenic [ Ex: I have symptoms of androgen excess like facial hair growth, hair loss, acne]
Paeonia
Licorice
Myo-inositol
Grifolia
Resveratrol
NAC
Omega 3 Fatty Acid
Vitamin D
Ovulation Promoting [Ex: My charts show I don't ovulate regularly, and have really long cycles from one bleed to the next]
Myo-inositol
DCI
NAC
Paeonia
Licorice
Progesterone
CoQ10
Grifolia
Black Cohosh
Vitamin D
Vitex
Resveratrol
Insulin Resistance [Ex: I crave sugar and carbs, I experience symptoms of hypoglycemia, such as shakiness, irritability, or dizziness]
DCI
Myo-inositol
NAC
Resveratrol
Berberine
Vitamin D
Stress/Adrenal [Ex: I experience extreme stress, I struggle with anxiety and depression, I have trouble sleeping, I have mood symptoms]
Licorice
Paeonia
Vitex
Myo-inositol
Inflammation [Ex: I have chronic pain such as migraines, neck or back pain, I have skin issues and allergies, I have chronic digestive problems]
Resveratrol
Grape seed Extract
Licorice
Thyroid [Ex: I run cold, I feel tired and exhausted for no reason, I'm losing hair, my nails are brittle, I have unexplained changes in weight]
Iodine (low dose only)
Selenium
Tyrosine