How to Reverse Polycystic Ovarian Syndrome (PCOS) Naturally: Best Diet, Supplements & Lifestyle Tips
Understanding PCOS
PCOS is the leading cause of infertility in women, affecting 1 in 10 women of childbearing age in Western countries. If you’ve been struggling with irregular periods, weight gain, acne, or excessive hair growth, you’re not alone.
The good news? PCOS can be reversed naturally with the right lifestyle changes.
The Science Behind Reversing PCOS
A study followed 11 women with PCOS for 6 months, and by the end:
All of them lost weight.
Their free testosterone and fasting insulin levels dropped.
Two of them got pregnant naturally after struggling with infertility.
In this post, we’ll cover:
What really causes PCOS and why insulin resistance is at the root of it.
Four powerful steps to reverse PCOS naturally.
A little-known step most people overlook!
What is PCOS & How is it Diagnosed?
PCOS stands for polycystic ovarian syndrome. To be diagnosed, you need at least two of the following three symptoms:
Irregular periods or missing ovulation.
High androgen levels (testosterone), leading to acne, excessive hair growth, and male-pattern baldness.
Ovarian cysts visible on an ultrasound.
Common Symptoms of PCOS:
Irregular or heavy periods
Acne and oily skin
Dark patches of skin (a sign of insulin resistance)
Male-pattern hair loss or excessive facial/body hair
Difficulty losing weight despite dieting
Beyond fertility, PCOS increases your risk of sleep apnea, depression, weight gain, and even endometrial cancer. The good news? PCOS is reversible.
What Causes PCOS?
Most doctors won’t tell you this, but PCOS is not just a hormone problem—it’s a metabolic disorder. At the root of 90% of PCOS cases is insulin resistance.
How Insulin Resistance Triggers PCOS:
Insulin regulates blood sugar levels.
Eating too many carbs and sugar causes insulin resistance.
Chronically high insulin levels disrupt hormone balance.
This leads to:
Blocked estrogen production
Elevated testosterone, causing acne and facial hair
Lack of ovulation, leading to ovarian cysts
To reverse PCOS naturally, lowering insulin levels is essential.
4 Steps to Reverse PCOS Naturally
Step 1: Be Smart About Carbs
One of the most effective ways to reverse PCOS is reducing carbohydrate intake.
Carbs spike insulin the most.
Protein spikes it moderately.
Fat barely affects insulin levels.
The Science:
A ketogenic diet (less than 20g carbs/day) significantly lowered insulin and testosterone in women with PCOS.
Two participants even got pregnant naturally!
🔗 Study: Low-Carb Diet and PCOS
How to Make It Work:
✔ Stick to whole foods like meat, fish, eggs, nuts, seeds, low-sugar fruits, and non-starchy vegetables. ✔ Eat carbs last in your meal to reduce blood sugar spikes.
Step 2: Build Muscle
Strength training improves insulin sensitivity by helping muscles absorb glucose without insulin.
Best Workouts for PCOS:
✅ Strength training (weight lifting, squats, push-ups, resistance bands) ✅ 3-4 sessions per week, even just 15 minutes per day
🔗 Study: Strength Training & Insulin Sensitivity
Step 3: Stop Snacking
Eating constantly throughout the day keeps insulin levels elevated.
Every time you eat, insulin rises.
Eating 5-6 small meals a day keeps insulin high.
Letting insulin drop between meals improves hormone balance.
Benefits of Intermittent Fasting:
✔ Lowers insulin resistance ✔ Regulates hormones and restores ovulation ✔ Supports weight loss without extreme calorie restriction
🔗 Study: Fasting & Insulin Sensitivity
💡 Try eating 2-3 meals per day and avoiding snacks.
Step 4: Supplement with Inositol
One of the best supplements for PCOS is inositol (specifically myo-inositol and D-chiro inositol).
Why Inositol Works:
Mimics insulin and helps your body use it efficiently.
Restores ovulation and regulates cycles in women with PCOS.
Best Inositol Supplement for PCOS:
SYNCED by SoWell Health
✔ Contains myo-inositol and D-chiro inositol in the ideal 40:1 ratio. ✔ Clinically backed ingredients proven to support ovulation and hormone balance.
🎉 Get 10% off SYNCED with code KAIT10 (USA only) at healthcoachkait.com/getsosynced
Final Thoughts
PCOS is not a life sentence—it can be reversed by addressing insulin resistance.
