Polycystic Ovary Syndrome (PCOS) can feel overwhelming, but the good news is, you're likely not stuck with it forever. By understanding the real cause and making a few simple changes, you can start seeing improvements in just weeks. Here's how.

What is PCOS and how common is it?

Polycystic Ovary Syndrome affects about 1 in 5 women globally—it’s incredibly common!

In the majority of cases, it’s linked to a key issue: having too much insulin.

High insulin triggers your ovaries to produce excessive male hormones (like testosterone), leading to irregular periods, unwanted hair growth, thinning hair, and ovulation issues. And despite its name, ovarian cysts are not always present.

The link between insulin resistance and PCOS

About 50-80% of women with PCOS have insulin resistance, meaning their insulin levels are too high. High insulin instructs the ovaries to produce more male hormones.

According to the CDC, more than half of women with PCOS will develop type 2 diabetes by age 40, significantly higher than the general population. (read reference) Early action to lower insulin is crucial.

How to diagnose PCOS properly

Doctors typically look at symptoms or perform ultrasounds of our ovaries, but many overlook an essential test: our fasting insulin levels.

Ideally, fasting insulin should be below 10 microunits/mL (equivalent to 60 picomoles/L). However, current guidelines often allow higher levels, missing early chances to intervene.

A recent 2023 study showed that high insulin is extremely common, and strongly connected to metabolic issues. (read study)

Why traditional PCOS treatments often fail

Typical medical treatments—birth control pills, diabetes medication (metformin), or fertility drugs—usually mask symptoms without addressing insulin resistance, the root cause of PCOS.

And unfortunately, symptoms frequently return after stopping medication. This highlights the importance of improving our insulin levels by changing how we eat.

Natural ways to improve PCOS symptoms

The great news is you can improve PCOS naturally by reducing insulin levels. Here are some practical tips that can help:

• Replace your high-carb breakfast (like cereal or smoothies) with protein-rich savoury breakfasts.

• Start your meals with a veggie starter to reduce the glucose spike of each meal.

• Avoid sweet snacks on an empty stomach, go for savoury snacks instead.

• Have a tablespoon of vinegar in a tall glass of water before your meal; studies show daily vinegar consumption can improve hormone balance and restore regular menstrual cycles. (read study)

(I’ve made a special vinegar guide to get you started)

How to get started improving PCOS symptoms

Contrary to what you might hear from outdated health advice—that PCOS is chronic and incurable—there is now tons of new research showing you can drastically improve it with how you eat and what you do. A healthy, low-spike diet can bring major improvements, and you don't necessarily have to lose weight to heal your insulin.

Ready to naturally improve your PCOS symptoms? Following these steps will help you:

• Check your fasting insulin levels regularly.

• Try my glucose hacks to reduce your glucose spikes.

• Consider adding Anti-Spike to your daily routine to reduce insulin spikes and cut cravings.

In just a few weeks, you'll likely start seeing incredible improvements. PCOS symptoms are not a permanent sentence—you absolutely can improve them naturally.

The scientific studies mentioned in this episode

Centers for Disease Control and Prevention, "PCOS (Polycystic Ovary Syndrome) and Diabetes." US government CDC, accessed March 2025. https://www.cdc.gov/diabetes/risk-factors/pcos-polycystic-ovary-syndrome.html?CDC_AAref_Val=https://www.cdc.gov/diabetes/basics/pcos.html

Hammel M C et al., “Fasting indices of glucose-insulin-metabolism across life span and prediction of glycemic deterioration in children with obesity from new diagnostic cut-offs.” The Lancet regional health. Europe 30 (2023): 100652. https://linkinghub.elsevier.com/retrieve/pii/S2666-7762(23)00071-6

Nestler J E et al., "Insulin stimulates testosterone biosynthesis by human thecal cells from women with polycystic ovary syndrome by activating its own receptor and using inositolglycan mediators as the signal transduction system," The Journal of clinical endocrinology & metabolism 83, no. 6 (1998): 2001-2005. https://pubmed.ncbi.nlm.nih.gov/9626131/

Paoli A et al., “Effects of a ketogenic diet in overweight women with polycystic ovary syndrome.” Journal of translational medicine 18, no. 1 (2020): 104. https://pubmed.ncbi.nlm.nih.gov/32103756/

Wu D et al., “Intake of vinegar beverage is associated with restoration of ovulatory function in women with polycystic ovary syndrome.” The Tohoku journal of experimental medicine 230, no. 1 (2013): 17-23. https://pubmed.ncbi.nlm.nih.gov/23666047/