r/PCOS

It’s not like I was exactly thin and gorgeous when this person last saw me. I was technically obese even at the time, but I could at least make decisions with shape wear and strategic clothing that made me look like I was arguably just a bit overweight. I think I was pleasantly chubby.

But since I last saw this person, I have gotten sober from using cocaine. I used to joke that I was the only person who didn’t get the benefit of weight loss/staying slim while using coke, but it turns out that actually cocaine WAS keeping weight down quite considerably, turns out that being just barely obese was my version of that. After quitting the cocaine I gained a ton of weight.

I think that gaining that weight exacerbated all my other PCOS symptoms too (which had been mostly dormant until then) because I started dealing with a lot of ugly symptoms that I’d never had to manage before.

I know that if I did take the opportunity to reconnect with this old friend his first and
most predominant thought would be “oh my god she looks terrible”.

I know I look BAD too because people have gone behind my back after seeing me for the first in a while and texted my mother and other family asking directly about why I look so awful or if I’m on drugs (ironic that I’ve never looked more “on drugs” than by quitting street drugs).

I know what people will say about “oh people who care about you don’t care how you look” blah blah. First of all, that’s bullshit. Can we all just stop pretending that’s not bullshit? People notice how you look. People react to how you look. People care how you look. I am SO sick of everyone rattling off platitudes to the contrary. Looks matter. Holy shit, can we all stop lying???

Second of all, I care about how I’m seen. I don’t want to be seen as a fat ugly sow of a woman. I don’t want to be seen as matronly at best and slovenly at worst. I don’t want people to relate to me as me being the fat ugly friend who looks like absolute shit and seems like she doesn’t take care of herself.

So I keep stopping myself from initiating this meet up.

I keep trying different stuff to make myself feel more comfortable with it. New shapers, new clothes, even tried on a few wigs….but none of it makes me feel remotely ok with myself.

I keep walking up to the line, seeing my reflection and turning around.

It’s SO frustrating. It makes me SO sad.

I feel like I have to change so much about myself before seeking reconnection and I have no idea if I even can or how long it will take.

Disclaimer: this is not medical advice.

Hi cysters (is that term outdated now with the rename? I still like it).

I came across this community and i see a lot of people asking for tips and tricks / advice on how to manage PMOS (previously PCOS). Over the past two months, I have literally transformed my life with dietary and lifestyle changes so rather than commenting on everyone’s posts individually I figure I will write a post in the hopes that it might help someone.

Context: I am 30, and was diagnosed either PMOS (then, PCOS) at 14. Never really figured out how to mange it until now. Struggled with acne my whole adult life, weight gain, excess body hair, mood swings, fatigue, brain fog, inconsistent periods (sometimes none, then followed by prolonged bleeding). I tried everything. Exercise, conventionally “healthy” diet, that kinda thing. Even myo-inositol and metformin didn’t fix my problems. I even turned to major calorie restriction without great results, which I know is a common phenomenon among people with PMOS.

Recently, I have completely reversed all of that with a complete mindset shift and dietary protocol: put simply zero starch, avoiding sugar, no alcohol, and prioritizing protein. I have lost 15lbs with ease in 2 months (something i can’t believe I am saying). I don’t get cravings. I feel full and satisfied. It doesn’t feel “restrictive.” But it’s not just my weight, my skin is clear, my energy is back, and my mood is better. My face looked less puffy within 1 week. My joints even feel better. It feels like the hormonal fog has lifted, and that’s reflected in my blood test results. Because my body does not have starchy carbs for energy, my fat oxidation is very efficient.

I hope this helps someone. If it does, I would love to hear your progress over the next few months as I continue on my journey because community helps so much.

Specifically, this is what I am eating day to day:

BREAKFAST:
“The usual”: Plain Greek yogurt (recommend 2% or 5% fat to provide satiety while keeping saturated fats balanced) with a handful of blueberries or blackberries, and a mix of nuts and seeds (I like pumpkin seeds, chia seeds, walnuts, and pecans). Note: Treat Brazil nuts strictly as a selenium supplement, not food. Do not have more than 2 per day. If you need sweetness, use a couple of drops of pure liquid stevia or monk fruit. Use pure stevia drops for sweetness rather than honey.
1–2 times per week: 3-egg Omelette cooked with avocado oil, with a high-quality cheese (see the cheat sheet below). Add any non-starchy veggies or healthy protein you like.

LUNCH / DINNER:
Rather than giving day-by-day meals, here are the building blocks for any meal, which you can adapt easily:
Focus on Protein First: Always include a generous portion of beef, chicken, lamb, fish, or some other kind of real meat. I like to slow-roast beef to draw out the flavor naturally, or make flavorful tandoori chicken. Tip: Choose the high-quality meats you love so you stick to it easily.
Always include at least one cruciferous veggie: Wilted kale, steamed broccoli, Brussels sprouts, and/or cabbage. Tip: Cook these so they taste delicious—like roasting sprouts or broccoli in olive oil, salt, garlic, and a grating of real Parmesan. (Avoid commercial balsamic vinegars for now, as they are loaded with hidden grape sugars—use apple cider vinegar instead!).
Pair with non-starchy vegetables: Onions, garlic, and mushrooms are fantastic for flavor and gut health.
To add healthy fats or bulk up the meal: Add fresh avocado, a few nuts, or an extra egg.

SNACKS:
I feel so full after these meals that I generally don’t snack at all. But if you get a genuine hunger pang, have a few pecans or walnuts, or 1–2 small squares of 90%+ dark chocolate (it must be 90% or higher to ensure the sugar is practically zero).
The Secret Weapon: Instead of snacking when you're bored, keep a large jug of water infused with fresh lemon juice and spearmint or ginger tea. It completely satisfies the desire for something "yummy" without impacting your digestion.

DAILY DRINKS:
Decaf coffee or tea in the morning (if you use decaf coffee, look for the "Swiss Water Process" on the label so it’s chemical-free!).
Lots of water: I include a large pinch of iodized salt in my water to replace the minerals my kidneys flush out on a low-carb diet.
Daily ginger and turmeric health shot (like the Vive Organic brand).
NO ALCOHOL: I haven’t had a drink since January, and the change is profound. My body is actively healing, systemic inflammation is dropping over time, and my liver and kidneys are fully supported.

CHEESE CHEAT SHEET 🧀
💚 Good Cheeses (Naturally zero/low lactose, highly unrefined): Real Parmesan, authentic goat's cheese, aged sharp cheddar (aged 12+ months), authentic Greek feta (sheep/goat milk), Gruyère, and halloumi.
🛑 Cheeses to AVOID (Too much liquid lactose sugar or highly processed): American cheese slices, processed burger singles, fresh ricotta, standard cottage cheese, and commercial tub cream cheese.

SUPPLEMENTS:
With Breakfast: A high-quality multivitamin.
Before your largest meal: OVII supplement (A specific vitamin/inositol blend that is amazing for stopping insulin from spiking. It is a subscription, and it is worth every penny. But I understand if it’s too much for some. It includes inositol, Vitamin D, biotin, and other vital regulatory nutrients).
With your largest meal: Zinc and Omega-3 fish oil.
Right before bed: Magnesium Glycinate or Bisglycinate (essential for muscle repair, dropping cortisol, and deep sleep).

This week I began taking metformin also, but I had all these results before I even started taking metformin.

A NOTE ON SUGAR:
These are the only sources of sugar that enter my system. They provide a "treat" sensation without causing a crashing insulin spike:
The only fruits I eat are blueberries, blackberries, and fresh lemon juice.
1–2 small squares of 92% dark chocolate.
The daily Vive health shot (contains 4g of completely natural sugar from the fruit juice base—0g of added sugar).

Instead of honey, pure stevia drops are great (make sure it’s pure, no additives).

ZERO STARCH NOTE:
This initial protocol is completely zero starch. While we are actively clearing insulin resistance and dropping weight, we avoid these entirely because they keep insulin too high to burn body fat efficiently.

********

GOAL WEIGHT PROTOCOL SHIFTS TO MAINTENANCE: METABOLIC FLEXIBILITY FRAMEWORK

Once I hit my ultimate goal weight, I plan to STRATEGICALLY reintroduce slow-burning, low-glycemic complex starches. What do I mean by strategically?
- Portion control
- ALWAYS consume along with low glycemic vegetables and protein (eat those things first)
- ONLY consume on active work out days when muscles will act like an empty sponge, instantly soaking up the glucose from the quinoa or chickpeas to restore glycogen levels, bypassing the insulin pathways completely.

These include:
Carisma sweet potatoes
Japanese white sweet potatoes
quinoa,
beans
legumes (lentils, black beans, chickpeas)
Hummus (home made only)
Expanded whole fruits (raspberries, strawberries, green apples)
Pesto
Nut butters
Home made smoothies: half a frozen banana and Flo fit choco protein with nut butter, chia seeds, flax seed, spinach, and almond milk.

The Neutralization Rule (For Beans & Legumes)
To bypass the gut irritation and bloating caused by the lectins and phytates in beans and lentils, they must be prepared traditionally.
• The Method: They should be soaked in water with a splash of apple cider vinegar for at least 12–24 hours, thoroughly rinsed, and then fully pressure-cooked. This process breaks down the anti-nutrients, unlocking the zinc and iron inside while making the fiber incredibly easy on your digestive tract.

THE WITH CAUTION / RARE LIST
these foods are mid-glycemic (not low) so should not be eaten a lot:
sweet potatoes (never fried or mashed - that increases the glycemic load. Must be baked or roasted whole).
Wild rice
Oats

THE (non-obvious) NO LIST
These are foods that standard nutritional advice often labels as "healthy," "natural," or "fine in moderation," but for the PMOS specific genotype, they act as immediate metabolic disruptors. They possess an incredibly high glycemic index or a processing structure that instantly locks your fat cells and triggers water retention.
Strategic Rules for This Bucket:
• Permanent exclusion from your standard weekly grocery rotation.
• Recognized as trigger foods that bypass cellular insulin sensitivity entirely.
Examples for This Bucket:
• Standard Yellow, Russet, and Red Potatoes: Highly rapidly digested starches. Whether baked, mashed, or turned into fries, their glycemic index matches or exceeds pure table sugar, triggering an immediate, heavy pancreatic insulin surge.
• Commercial Store-Bought Hummus: While chickpeas are low-glycemic, almost all commercial tubs are adulterated with cheap industrial seed oils (canola, sunflower, or soybean oil) that cause low-grade cellular inflammation and burden liver processing.
• Rice Cakes & Crisped Rice Cereals: Often used as "diet foods" because they are low-calorie, but the puffing/extruding process completely strips the grain's structure, making them explosively glycemic.
• Cold-Pressed Fruit Juices & Pure Fruit Smoothies: (Even 100% organic/green blends with apple or pear bases). Stripping the structural plant fiber leaves pure liquid fructose and glucose, which hits your small intestine instantly, causing a rapid blood sugar spike followed by an aggressive crash.
• Gluten-Free Packaged Substitutes: (GF breads, crackers, and pastas). To mimic wheat, these products rely on potato starch, tapioca starch, and white rice flour—all of which have a higher glycemic impact than standard white flour.

TMI. I just want to share. I know this might sound like an EXCUSE but weirdly enough when I just drink plain, black coffee, I just can't get it out. And when I did, it's not a lot. Which should be the opposite since coffee also acts like a diuretic right?

But when I do add creamer, my bowel movement is regular. Usually in a day I can do 2-3 times. But when there are times that I try removing the creamer (because I'm trying to cut on sugar), it would take me mostly 2 days before I let it out, and most of the time it's unsatisfying.

I do 1 tbsp black coffee and 2 tablespoons of creamer! Any girlies with similar experience?

I’m feeling so defeated today. My doctor wants me to buy five supplements (iron, vitamin D + K2, myo-inositol, berberine, omega-3) out-of-pocket and pay $58 a month for Slynd. I’m a single mom and can’t afford hundreds of dollars a month on supplements and medication. But I’m suffering and struggle with so many PCOS symptoms, I got diagnosed with PCOS 15 years ago and it’s gotten so much worse in that time. I’m always being told and fully believe that diet is the most important thing and honestly, I can’t even afford to buy the right foods for me. I’m so sad because I don’t know what to do or how to get better. Everything is so expensive and I’m losing hope on ever feeling normal.

Edit for details: I have already asked for a prescription for the supplements. I have already inquired about taking metformin again (I was already on it for years) but she wants me to see my PCP and talk about trying to get a GLP1 covered first. I didn’t benefit much from metformin and I had a lot of side effects which is why she is recommending these supplements instead.

I really am feeling confused and would love to talk to others who have similar experiences. I am exploring my identity and think I may be non binary. But all of this is also wrapped up in my PCOS/PMOS. Part of this is due to the sort of feeling of being “at odds” to femininity. Like watching it from the outside in. I’ve said this was due to my PCOS symptoms but i honestly also remember feeling this way even before puberty so I don’t know what’s what.

It’s confusing because I’ve always felt like I “wanted to be a girl”. But that I wasn’t one. Like. I just didn’t feel like one. And again, not even when I started developing PCOS traits. Like forever .

But what’s messing me up is I definitely also struggle and have some version of gender dysphoria with my PCOS symptoms. So I can’t tell if it’s the feeling of failing femininity or feeling so uncomfortable in my body that’s partly triggering these thoughts. I know there are many ways to be a woman. I think if I really felt like a woman, some of these things wouldn’t feel so charged and my womanhood wouldn’t feel so fragile. I assume many of you on this Reddit feel frustrated and masculine and dysphoric but these feelings wouldn’t trigger you to question your gender? But maybe it’s more common. And maybe I just have a lot of work/ unlearning to do.

I am really trying to figure all this out. Does anyone else relate?

Has anyone else experienced this? It seems like the only time providers want to help you with this is if you're TTC. Everything I do to manage PCOS is by my own research. There are so many other problems related to PM/COS such as diabetes, cancer, cardiac issues. When will we be seen as people and not vessels to reproduce?

EDIT: If you comment about having a good experience in life in Northern Virginia PLEASE drop your provider's name!

Yesterday I was officially diagnosed with Pcos. My testosterone is a bit high and I have some insulin resistance along with random weight gain of about 30 pounds over the past two years. I have been TTC for six months now and my gynecologist basically said I can either keep trying or take birth control and spirnolocatone for a few months and then try again after my PCOS is more managed. I took Metformin for a couple of weeks and saw improvements in regard to my weight and cravings but it gave me terrible fatigue and insane body aches which just isn’t sustainable. I feel very frustrated because birth control is not the route I want to take. I currently take inositol, coq10, and pre Natals. I only drink one cup of coffee a day, and have cut down on alcohol. I also walk a lot. Does anyone have tips for trying to concieve or how they managed their PCOS without metformin? I’m feeling so discouraged and sad.

I (29F) went to see a specialist about getting a tubal ligation/whatever sterilization surgery he would offer me. He noticed that I take a high dose of Spironolactone (an androgen blocker), which is for my acne and works very effectively. We talked about my irregular periods and frequent pelvic pain, plus my PMDD diagnosis. I'm only slightly overweight, with a BMI around 25...I do work out frequently, doing cardio and lifting, and I eat very clean (no sugar, pretty Mediterranean). I'm a CNA so my work is also quite physical. Even though I'm not really overweight or having hirsutism or other classic symptoms, this doctor thinks that I have PCOS, and he's recommending a partial hysterectomy (take the uterus and tubes, leave the ovaries alone). I'm really not into that if I don't have to; it's a six week recovery before I can work again, versus a few days with a tubal ligation. He said that we can schedule a transvaginal ultrasound to confirm the PCOS before we commit to one type of surgery or the other, and I made the appointment. He can't test my testosterone levels because the Spiro already knocks them down. Do we really think I could have PCOS? Does this doctor sound like a loon? I'm really nervous about this, and I'm hoping he is wrong. I'd love some opinions from people who have PCOS!

im worried about starting it after seeing others have terrible side effects on it 😔

​

I crave sugar alot but I am not insulin resistant or have diabetes. So I'm kind of stuck. I crave sugar constantly. When I don't have sugar I started feeling not very well. I will start feeling dizzy and nauseous. The other day I fainted due to low blood sugar levels.

Sometimes I can eat chocolate through out the day and if I stop consume for a few hours, I start feeling unwell. I can have three energy drinks and it makes no difference.

I mentioned it to my gynologist but she didn't really say much to it. So I'm wondering what can I do? What else could be the problem.

PCOS is ruining me. My body, my weight gain, excessive hair, bloating, i can’t stand to look at myself anymore. I don’t know what to do. I do everything I can, so much research, have bought so many dud products and tools that are supposed to help me, attempting multiple different styles of diet and exercise. Mentally i just can’t take it anymore, looking at myself makes me feel sick and I feel foreign in my own body and I just want my life back.

If anyone has any genuine tips or advice I would love to hear it/gain friends in the community who understand how horrible and heavy pcos is to go through.

I was on mounjaro but it is so expensive that i just can’t afford it right now albiet it was working. It feels like such an expensive illness to have - always being suggested products and stuff to spend money & see no results and feel even more stuck than I was before. Same goes for electrolysis being the only thing people suggest, it’s so expensive that it’s not a possible option for me right now whilst i’m a carer for my mum with cancer.

I’m like constantly terrified my boyfriend is going to break up with me because of how i look. not that he has ever expressed any negativity towards me, but if i can’t stand to look at what my body has become, how is he supposed to. I just need help and guidance and something that works

Hate. Let me tell you how much I’ve come to hate metformin since I began to take it. I started on the 500mg once a day for 10 days, then 500mg twice a day. Did that for a while, number weren’t where they were supposed to be, got on 750mg xr, shat so bad, it was like pee was coming out my ass. Got switched to 850mg ir, and i’ve been shitting since midnight. It’s 7am now. I do not want to be a non compliant patient, but I don’t want spend my time running back and forth to toilets. This pill is supposed to help me (which it has, the numbers don’t lie) not make my life worse (which it hasn’t. I’m just so FUCKING TIRED of shitting all the damn time!) I wish I could just stay on my 500mg! I, and I cannot stress this enough, hate it here.

Hi everyone,

I did laser hair removal (ND-YAG) around a decade ago for my Hirsutism on my face. I was so excited seeing results “during” the time I’d be going for the treatments. Unfortunately, once I stopped them for good, the hair came back much worse than before AND THEN SOME!

What a waste of time, MONEY and energy..

I wanted to ask if any of you ladies who tried laser hair removal for Legs and/or Arms actually saw promising results?

Or did the hair come back even thicker and voluminous than before (like it did on my face)?

TIA 🖤

I'm taking the wholesome story pill inositol. Im 33 years old and have always had irregular pcos cycles , like every 3 months but lately it's been more irregular and absent. I started Inositol April 18th. I have been trying to eat better and walk more but it's been inconsistent due to a new job with long hours and I get very tired on top of the constant fatigue.

Those that took inositol especially to get your period back how long did it take ? And what other things did you do.

Thanks kindly for responses

hi all :)

i have researched, asked around, etc etc, but there’s nothing like first hand knowledge from a community that knows and experiences.

i’m not sexually active since june, single, and have had a mirena coil since november 2023.

i got it after getting pregnant in a relationship and it’s honestly been fine for me.

now since it stopped my periods after about 3 months, im curious whether anyone has any advice- should i take it out? it’s been a very long time without a period, and though i still feel when it’s my time of the month, i don’t miss the pmdd, the heavy bleeding, the cramps.. but it just feels unnatural

advice?

thank you 🩷

No, I'm not transitioning. I just have PCOS. 😐

I love my wax session: it's TLC and therapy in one, but some days having to let the hair grow just... some days I feel so unfeminine and prickly. I can feel the stares and looks of pity.

Not looking for advice to try laser and such, it doesn't work for me. I just feel like a gorilla today and I know people talk to my moustache rather than me. Dumb dark beard. Ugh. Ugh. Ugh.

Hi all, just had a consultation with my GP who said she feels weary about prescribing me spironolactone because I already have low blood pressure (100 over 74 as measured on the spot at her office).

Has anyone had any luck with anything else when they couldn't be on spiro?
She's offering me metformin but says the pill would help with my acne more. I don't want to go on the pill again.

*For reference, diagnosed at 13 with cysts and irregular periods. Went on the pill at 21, came off at 24 and had more regular cycles but now also hirsutism, slight weight gain, developed heart condition, hair loss, and acne. Have been on inositol and a (mostly) keto diet since January and have had better periods but acne/hair loss/hirsutism are still quite bad.

The chronic fatigue is just so annoying. We know that the whole “8 hrs of sleep” only applies to men. The study was done only on men. Women actually need 10-12hrs of sleep. I slept about 10-11hrs. My body woke up naturally. I tried going back to sleep but couldn’t because my body wasn’t tired. BUT IM STILL TIRED. My eyes feel heavy and hurt. I feel like I could sleep another 6 hours. I never wake up feeling refreshed and awake. I always wake up groggy and extremely exhausted. I’m so tired of this

Has anyone tried the Moonbrew sleep + vitamin gummies? I am seeing a lot of ads for them on my feed. I know I’m being targeting bc I look at PCOS content but I am still curious. My main symptoms are weight gain/stubborn weight despite healthy diet and exercise. I also struggle with bloating, digestion issues, fatigue, mood regulation, and hair loss. I suspect inflammation is a big factor in my issues. I know I don’t get a lot of sleep but that’s mostly work schedule related unfortunately.

I currently take inositol and berberine among other vitamins and supplements. I know these gummies won’t be a cure-all but I’m still curious (and desperate).

I was diagnosed a year ago. I was put on metformin 500 twice a day. My period was regulated to begin with, but over time it has gotten less and less regular. Currently I have a period every 60 to 90 days. I have asked my obgyn several times about this. The first time she told me to have my thyroid levels checked. I have hashimotos and my thyroid is checked regularly and is currently balanced. The next time I asked her about it she told me inosital would help some (because I had inquired about inosital) and that I should just lose weight. I am currently gluten free because of my hashimotos and I’ve read that can help with Pcos and at some point I’m going to try to eliminate dairy. Is there anything else I can be doing to manage my Pcos? Also should I stay with this doctor or find someone more specialized in the condition? Is she right in insisting that I just lose weight because that feels impossible. Is it worth it to discuss my Pcos with my endocrinologist?