How I Put My PCOS Into Remission

What is one of the most common hormonal conditions in women of reproductive age? PCOS. It’s also one of the most misunderstood. As a nutrition consultant (and someone who was diagnosed with PCOS in 2017), I spent years sorting through conflicting advice online before landing on an approach that works. Rather than pursue an elimination diet or a cabinet full of supplements, I implemented three consistent habits that helped me conceive two babies, re-regulate my cycle, and take my A1c out of pre-diabetic range. I break the whole thing down in my latest podcast episode.

What is PCOS?

PCOS stands for polycystic ovary syndrome. It affects an estimated 10-13% of women of reproductive age, according to the WHO, and up to 70% of women who have it don’t know they do. It takes an average of 4.3 years from when symptoms first appear to getting a diagnosis.

How Are You Diagnosed With PCOS?

To be diagnosed, you typically need to meet two out of three criteria (called the Rotterdam criteria): irregular or absent periods, signs of elevated androgens (like acne, unwanted hair growth, or elevated testosterone on labs), and polycystic ovaries on an ultrasound. But here’s what makes PCOS so tricky: it’s not one condition. It shows up differently in different women, and each type—which I cover in the podcast episode—has a different root driver. Understanding your type is the single most important step toward figuring out what will work for you.

The Perfect Storm: My PCOS Story

Looking back, the signs were there long before my diagnosis. In high school, at a normal body weight, my period came every other month. Nobody flagged it. In my late teens and early 20s, I was undereating and overexercising with very low body fat, and my cycle was all over the place. Then I went on birth control for almost a decade, which masked everything underneath.

When I came off the pill expecting my cycle to return, it didn’t. For over two years, nothing. It was a perfect storm: the irregular cycles since high school, the years of undereating and low body fat, and nearly a decade on hormonal birth control covering it all up.

My Blood Sugar Was Out of Control

When I finally went to the doctor, they ran labs, did an ultrasound, and diagnosed me with PCOS. Multiple doctors told me I would likely need fertility medication to get pregnant. My A1c (a blood test that measures your average blood sugar over 2 to 3 months) was 5.7, right at the prediabetic threshold. A normal A1c is below 5.7. Prediabetic is 5.7 to 6.4. Diabetic is 6.5 or above. My blood sugar was out of control, and I had no idea. I go much deeper into this timeline in the podcast episode, including how I felt emotionally and what the first few months after diagnosis looked like.

The 4 Types of PCOS (and How to Identify Yours)

This is one of the most important things I cover in the episode, because once you understand your type, the path forward becomes so much clearer.

Insulin-Resistant PCOS

This is the most common type, accounting for about 70% of all cases. It’s the type I have. Signs include weight around your midsection, intense sugar cravings (especially in the afternoon), energy crashes after high-carb meals, and feeling foggy or “hangry” between meals. On labs, your fasting insulin is elevated (above 10), your A1c might be creeping toward 5.7 or higher, and your SHBG is often low. If you suspect this type, the most important lab to ask for is fasting insulin. Many doctors only test fasting glucose or A1c, which can look normal even when insulin is already elevated. Insist on having it tested.

Inflammatory PCOS

Inflammatory PCOS shows up with chronic fatigue, joint pain, skin issues like eczema or persistent acne, headaches, and gut problems. Labs often show elevated hs-CRP. The root driver isn’t insulin. It’s chronic, low-grade inflammation disrupting your hormonal signaling. The focus here shifts toward gut health, anti-inflammatory foods (omega-3s, colorful vegetables, turmeric), sleep quality, and reducing environmental stressors. This is the type where some women do feel better removing certain foods, but the keyword is “some.” It’s not a blanket recommendation.

Adrenal PCOS

Adrenal PCOS is less common and often missed. The hallmark is elevated DHEA-S (an adrenal androgen) with normal testosterone. Your ovaries aren’t overproducing androgens. Your adrenal glands are, because of chronic stress. If this is you, no amount of dietary perfection will fix it if your nervous system is in overdrive. The priority is stress management, sleep, and doing less. Ask your doctor to test DHEA-S specifically.

Post-Pill PCOS

Post-Pill PCOS is temporary for most women. If symptoms showed up within 3 to 6 months of stopping hormonal birth control and you didn’t have them before going on the pill, this may be the driver. The pill depletes zinc, magnesium, B vitamins, and vitamin D, all of which are important for hormonal balance. Focus on nutrient repletion and give your body 3-6 months to recalibrate.

You can have overlap between types (insulin resistance and inflammation often coexist). If you’re unsure where you fall, start with blood sugar. It’s foundational for every type.

The “String of Pearls” Ultrasound: What It Does and Doesn’t Mean

If you’ve had an ultrasound and been told you have the classic “string of pearls” appearance on your ovaries (multiple small follicles lined up along the edge), here’s what you need to know: this finding alone does not mean you have PCOS. Up to 25% of healthy women have this appearance without having the syndrome. You still need to meet 2 out of 3 Rotterdam criteria. If the only finding is the ultrasound, ask your doctor to dig deeper. Get your androgens tested, look at your cycle history, etc.

The 3 Habits That Put My PCOS Into Remission

In the podcast, I walk through each of these in detail. Here’s the framework.

1. I got my blood sugar under control. Not by cutting carbs. I still eat carbs every single day: rice, sweet potatoes, oats, fruit, all of it. What I did was make protein and fiber the anchors of every meal, make sure I was eating enough, and pay attention to how I built my plate. Protein and fiber slow the rate at which glucose enters your bloodstream, keeping blood sugar more stable and reducing how much insulin your body needs to produce. Over time, that consistency brought my A1c from 5.7 to 5.1 and my fasting insulin to 1.8.
2. I built muscle. After my second baby, I gained 9 pounds of muscle through strength training 3-4 times per week at home, 30-45 minutes per session, focusing on compound movements with progressive overload. Muscle is the most insulin-sensitive tissue in your body. The more muscle you carry, the better your body handles glucose. Research shows that a 20-week exercise program improved ovulation rates by 49% and significantly reduced testosterone levels in women with PCOS.
3. I stayed on top of my labs. I get bloodwork done twice a year and use those results to guide my supplementation. Less is more. I take what my body needs based on my labs, and I don’t take anything because someone on Instagram told me to.

In my guide, The Strong(er) Body Blueprint, you’ll learn exactly how to minimize your PCOS symptoms.

What About Berberine, Inositol, and Metformin?

Both berberine and inositol (specifically myo-inositol) have research behind them. Berberine has been shown to improve insulin sensitivity in a way that’s similar to metformin. Inositol has been shown to improve ovulation, lower testosterone, and support insulin sensitivity.

My take: they can be helpful tools, but they should be short-term tools, not things you stay on indefinitely. The goal is to build a foundation through nutrition, movement, and lifestyle that allows your body to regulate itself. Supplements can support you while you’re building that foundation. But the foundation is what matters long-term. Where to begin building your foundation? With my guide.

Time to Be De-Influenced

So, what didn’t I do to put my PCOS in remission?

• I didn’t cut gluten. I eat bread and pasta regularly. Unless you have celiac disease or a diagnosed sensitivity, there is no strong evidence that removing gluten improves PCOS outcomes.
• I didn’t cut dairy. Yogurt, cheese, all of it. For some women, dairy is a trigger. For me, it’s not. You have to know your own body.
• I didn’t cut sugar entirely. I have dessert. I put raw honey on my Greek yogurt bowls. The goal is blood sugar balance, not blood sugar perfection.
• I didn’t cut caffeine. I drink coffee every day. For most women, moderate caffeine intake is fine.
• I didn’t do intermittent fasting. For women with PCOS, especially insulin-resistant PCOS, extended fasting can spike cortisol and worsen hormonal imbalance. I eat breakfast. I eat consistently. That’s what keeps my blood sugar stable.

The pattern: I didn’t do anything extreme! I didn’t remove entire food groups. I added things in. More protein. More fiber. More muscle. More consistency.

How Long PCOS Remission Takes (Honest Talk)

My A1c went from 5.7 to 5.4 over the course of months. It went from 5.4 to 5.1 over the course of years. My cycles didn’t regulate overnight. My body composition changed gradually. This is a long game. What I will say: you can start feeling better within weeks. More energy, fewer cravings, better sleep. The lab numbers and cycle improvements take longer. Give yourself 3-6 months before you evaluate whether something is working. And keep getting your labs done so you can see the progress.

Something Exciting Is Coming

I’m building a PCOS-specific guide! It’s going to cover everything in this article in much more detail: the different types, exactly what labs to ask for, a full nutrition framework, meal ideas, supplement guidance, and what to do if you’re on birth control or trying to conceive. If you want to be the first to know when it drops, subscribe to my newsletter.

In the meantime, my Strong(er) Body Blueprint is the exact framework I used to build muscle, stabilize my blood sugar, and support my hormones. It’s not PCOS-specific, but it covers all of the nutrition and strength training that made the biggest difference.

Listen to the Full Episode

I go much deeper into all of this in the podcast, including the emotional side of my diagnosis, how long each phase of improvement took, my full thoughts on berberine and inositol, and what I’d tell a woman who was just diagnosed today. If you have PCOS, suspect you might, or are exhausted by conflicting protocols, this one is for you. Listen here.

Disclaimer: I am not a doctor. I am a certified nutrition consultant and health coach. Nothing in this article or podcast episode is intended to diagnose, treat, cure, or prevent any disease or condition. PCOS requires proper medical evaluation. Please work with a qualified healthcare provider, ideally an endocrinologist or reproductive endocrinologist, before making changes to your medications, supplements, or treatment plan.