Getting diagnosed with PCOS can feel like your body just threw you a hormonal curveball.
One day, you’re wondering why your period ghosted you again, and the next, you’re deep into Google searches trying to decode why your chin is breaking out like a teenager’s and your jeans feel tighter no matter what you eat.
And what do you get from most doctors? A prescription for birth control, Metformin, and a casual “just lose the weight.” Cool. Why didn’t I think of that? Thanks for nothing.
How to Heal PCOS With Food for Better Periods, Clearer Skin, and More Energy
This free guide will include must-have kitchen tools that speed up meal prep, nutritional shifts that women must make, a clear explanation on how real food helps manage hormonal changes, and a grocery shopping plan that is easy, and a meal that is the most important — it will leave you shocked!
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Clarity on Being Accurately Diagnosed with PCOS
You’d be shocked at how many women tell me their MD suggested they have PCOS without any actual diagnostics run.
Two out of three things must be confirmed for an accurate diagnosis. For an accurate diagnosis of PCOS (Polycystic Ovary Syndrome), most clinicians use the Rotterdam criteria.
A woman must meet 2 out of 3 of the following:
- Irregular or Absent Ovulation – meaning irregular periods, very long cycles, or no cycles at all.
- Clinical or Biochemical Signs of Hyperandrogenism – elevated male hormones (androgens) on lab work or physical signs like acne, excess facial/body hair, or hair thinning.
- Polycystic Ovaries on Ultrasound – ovaries showing ≥12 small follicles (or an increased ovarian volume), sometimes referred to as “a string of pearls”
“But Lauren, what about high blood sugar or insulin resistance? Aren’t those also part of the equation?”
Great question, my little genius, this is where it gets a little confusing, because insulin resistance and blood sugar issues are quite common in PCOS. However, they are not part of the official diagnostic criteria.
The short answer:
❌ High blood sugar / insulin resistance is not required for diagnosis
✅ But it’s a core driver of symptoms for many women and super important to address.
5 Fixes You Can Do to Manage PCOS Symptoms
Balance Your Blood Sugar (Yes, Even If You’re Not Diabetic)
If PCOS had a villain origin story, it would probably be blood sugar dysregulation.
Insulin resistance is one of the biggest root causes of irregular cycles, stubborn acne, and energy crashes that hit like a freight train. Say hello to missed ovulation, extra androgens, and skin that thinks it’s still in high school.
What you can do:
- Eat within 90 minutes of waking. This isn’t 2012. Don’t skip breakfast.
- The holy grail combo for stable hormones, build meals with PFF: protein, fat, fiber.
- Pair your carbs with something grounding. For example, you can have the carbs, just invite some salmon and avocado to the party. It’s not about completely removing one food item from your diet; it’s about adding nutritious variants to your plate.
- Bonus move: a shot of apple cider vinegar before meals or a 10-minute walk after eating can help your cells use insulin like a champ.
Support Detox (Because Your Hormones Need an Exit Plan)
Your liver isn’t just filtering wine. It’s processing and packaging up hormones like estrogen and sending them out the door, but ONLY IF your detox pathways are clear.
If your liver is sluggish or your gut’s backed up (aka you’re not pooping daily), hormones can recirculate and create chaos: heavy periods, breast tenderness, mood swings, and bloating that makes you want to unbutton your jeans before lunch.
What you can do:
- Eat cruciferous veggies daily: broccoli, cauliflower, kale, Brussels sprouts.
- Drink water like it’s your job. Aim for 2–3L a day. Another option to hit your hydration goals is to consider Water Infusion Recipes as part of your meal planning.
- Poop every day. (Seriously.) Load up on fiber from chia seeds, flax, lentils, and berries.
- Ditch the toxic overload. Think: less processed junk, more real food.
Tame Inflammation (Without Giving Up Everything You Love)
Chronic inflammation is the background static that keeps your hormones out of sync. It pisses your skin off, makes your cramps worse, leaves your PMS screaming louder, and your energy tank faster than your phone on 1%.
The trick? Reducing inflammation without going full “no-fun wellness girl.”
What you can do:
- Prioritize anti-inflammatory foods like salmon, flax, turmeric, leafy greens, and berries. You can look into AIP (Autoimmune Protocol) for chronic inflammation.
- Add color to your plate. The more vibrant your veggies, the more antioxidants you’re getting.
- Don’t stress if you’re not perfect. Consistency over perfection always wins. Download my FREE accountability tracker to make sure you’re staying consistent.
Ditch the Stress Loop
Stress raises cortisol, which messes with your blood sugar, suppresses ovulation, and throws your whole cycle out of whack. Not to mention, it wrecks your sleep and zaps your glow.
If you’re constantly in go-mode, your body doesn’t feel safe enough to make hormones properly because survival always comes before reproduction. Read more about How To Reset Your Stress Hormones.
Track Your Cycle (Because Knowledge is Power, Babe)
Your period is not just “that time of the month.” It gives you direct feedback from your body. Tracking it can show you what’s working (and what’s not).
What you can do:
- Use an app like Clue, MyFlo, or go analog with a journal
- Track symptoms like energy, mood, cravings, sleep, discharge, cramping, flow, and ovulation signs
- Look for patterns across a few months. This isn’t about perfection, it’s about becoming hormone literate.
Nutrients That Nourish Your Hormones (and Where to Get Them on Your Plate)
No shade to supplements, but let’s be honest, your body loves getting nutrients in the form nature intended: from food.
Real food is more bioavailable, often paired with co-factors your body needs to absorb it properly, and honestly? It just tastes better than popping pills.
Here are some key vitamins and minerals your hormones crave and how to get them into your daily meals (without a full fridge overhaul):
1. Magnesium
Magnesium is like your hormone support BFF. It helps with stress, sleep, blood sugar balance, and PMS relief (think fewer cramps and mood swings).
Find it in: Pumpkin seeds, Dark leafy greens (like spinach and Swiss chard), Almonds and cashews, Black beans, Dark chocolate (yes, really — go for 70%+ cacao)
2. Zinc
Zinc helps regulate your cycle, supports ovulation, clears up hormonal acne, and keeps your immune system in check.
Find it in: Oysters (the queen of zinc-rich foods!), Grass-fed beef, Lentils and chickpeas, Hemp seeds, Pumpkin seeds (bonus: also high in magnesium—double win)
3. Omega-3 Fatty Acids
These essential fats calm inflammation, improve insulin sensitivity, and help keep your skin glowing. They also support healthy ovulation and lower prostaglandins (aka the cause of period cramps from hell).
Find it in: Wild salmon, Sardines, Chia seeds, Ground flaxseeds, Walnuts
4. Iron
Periods = blood loss. If yours are heavy or irregular, you may already be low on iron leading to fatigue, brain fog, and feeling like you’re dragging your body through the day.
Find it in: Grass-fed red meat, Chicken liver (if you’re into it), Lentils and white beans, Spinach (pair it with vitamin C-rich foods like bell peppers or citrus to absorb it better)
5. Vitamin B6
B6 plays a key role in making progesterone, the calming, balancing hormone that keeps your cycle regular and reduces PMS. It also helps with mood and skin health.
Find it in: Bananas, Avocados, Chicken breast, Potatoes (with the skin!), Sunflower seeds
6. Vitamin D
Technically a hormone, not a vitamin—this one’s crucial for ovulation, insulin sensitivity, and immune balance. Many women with PCOS are deficient and don’t even know it.
Find it in: Fatty fish like salmon and mackerel, Egg yolks, Mushrooms (especially if exposed to sunlight), Sunshine! (15–30 mins on bare skin, ideally mid-morning)
Pro tip: Aim to eat the rainbow. When your plate looks vibrant, your hormones are likely getting the nutrient diversity they need. Think roasted veggies, leafy greens, seeds, whole grains, and healthy fats it’s like a spa day for your insides.
The Bottom Line: You Can Heal PCOS With Food (And Still Enjoy It)
PCOS doesn’t mean you’re broken. It means your body is asking for support, and food is one of the most powerful (and enjoyable!) ways to give it.
So if you’re ready for:
💥 Regular periods
💥 Clearer skin
💥 Actual energy that lasts all day…
Start with your plate. Build consistency. Tune into your body.
Resources and Links Mentioned:
VIP Email List | Join the email list to get early access to challenges, fitness tips, RECIPES, and must-have fitness items.
Meal Prep Guide For Busy Women | This free guide will include must-have kitchen tools that speed up meal prep, nutritional shifts that women must make after 35, a clear explanation on how real food helps manage hormonal changes, and a grocery shopping plan that is easy, and a meal that is the most important — it will leave you shocked!
Wholly Fueled’s Fit Foodie | A monthly subscription & Meal Plan that puts you back in control of your health. This subscription will help you balance your hormones, burn fat, stay energized all day, and save over 8 hours a week in cooking & food planning. It will include a weekly food plan, weekly grocery list, weekly step-by-step 90-minute prep, weekly macronutrient map, and weekly Live Q&A.
All the Things Women Want | This book was written to eliminate confusion around nutrition. It will give you (easy) tools you need to be your best, to glow from the inside out with healthy skin & hair, and to feel sexy and confident in your skin. Most importantly, it will allow you to experience freedom and power with your nutrition experience.
How To Reset Your Stress Hormones | Learn to implement quick, easy strategies to reset your stress hormones so you can show up as a happier and healthier person.