What Helped My PCOS: Everything I Wish I Knew Sooner

PCOS is one of those things that can make you feel like your body is working against you. For years, I felt stuck in a cycle of fatigue, cravings, weight gain, and frustration, even while doing “all the right things.” It wasn’t until I started understanding my hormones, my stress levels, and how my body actually responds to food and exercise that things finally changed.

Here’s exactly what helped me get my PCOS under control and lose 60 pounds, going from 187 lbs down to 125 lbs in just eight months. (And yes, this is coming from someone who has tried everything.)

GLP-1 Medication

I started my journey with a GLP-1 in October of 2023 and it was truly life changing. It helped regulate my appetite, balance my blood sugar, and finally gave me the space to build healthier habits without fighting constant cravings.

In eight months, I lost 60 pounds, dropping from 187lbs to 125lbs, but more importantly, I felt like I got my body and my life back. What made the biggest difference for me wasn’t just the weight loss: it was how much calmer and more stable my hunger cues became. That stability allowed me to actually retrain my habits in a sustainable way. In simple terms, I was no longer obsessed with food and was able to take back control of how I nourished my body.

Strength Training Over Long, Intense Cardio

When you have PCOS, intense cardio can actually work against you. Your body doesn’t always know the difference between stress from running and stress from life. Cortisol spikes can make weight loss harder and can worsen hormone imbalance.

Shifting to strength-based workouts changed everything for me.

I fell in love with:

Hot Pilates
Weight lifting
Short, controlled strength sessions

Strength training helped me build muscle, boost my metabolism, and keep my cortisol levels from spiking every time I worked out. It was the first time exercise actually felt effective instead of exhausting.

Eating a High-Protein Diet

One of the simplest but most powerful changes: protein.

A high-protein diet helped me stay full longer, decrease cravings, and build the muscle I needed to improve insulin sensitivity. Protein helped stabilize my blood sugar throughout the day, which is especially important with PCOS.

I aim for protein at every single meal, not in a restrictive, stressful way, but in a way that fuels my body and keeps me feeling my best. I personally eat 125g of protein a day because that is my goal (current) weight. Rule of thumb - try to eat at least 25-30g/protein per meal to stay full.

Daily Walks (Especially After Meals)

Walking became my secret weapon.

Not 10,000 steps. Not hiking mountains. Just… walking.

A simple walk after meals can help lower blood sugar, improve digestion, and prevent fat storage by helping your body actually use the glucose from your meal. Even 10–15 minutes makes a noticeable difference.

Daily walks also lowered my stress levels, helped my mood, and made movement feel enjoyable instead of overwhelming.

Supplements That Supported My PCOS

These are the supplements that made a real difference for me:

Zinc
Research suggests zinc may help with insulin sensitivity, inflammation, and androgen levels — all common issues with PCOS. The top two PCOS symptoms that zinc helps me with are facial hair & acne.

Berberine
Often compared in studies to metformin for its impact on insulin and blood sugar control, berberine helped me feel more stable throughout the day.

Spearmint Tea
Spearmint tea has been shown in studies to help lower androgens, which can improve symptoms like acne and unwanted facial hair growth. Plus, it’s soothing and became part of my nightly routine.

I didn't take a huge list of supplements, just a few that actually had research behind them and made a difference for my body. If you don’t see a supplement on here that you’ve heard of for PCOS, it doesn’t mean it doesn’t work. (Looking at you inositol. . .). I just haven’t personally taken it for an extended amount of time to understand if it works for me personally.

Managing Stress & Cortisol

If there is one thing PCOS does not love, it’s stress.

High cortisol can increase cravings, slow weight loss, disrupt hormones, and make everything feel harder than it needs to be. I had to learn how to manage my stress in a way that supported my hormones instead of overwhelming them.

For me, that looked like:

• Daily walks

• Saying no more often

• Prioritizing sleep

• Doing workouts that didn’t crush my nervous system

• Letting go of the “go harder” mindset (goodbye hustle culture)

Lowering my cortisol wasn’t just good for my mental health. It also allowed me to lose weight and balance my hormones.

The Bottom Line

None of these were overnight fixes, and everyone’s PCOS journey looks different. But this combination - GLP-1 support, strength training, high protein, daily movement, supplements, and stress management helped me take my life back.

And most importantly, it helped me understand that my body wasn’t broken. It just needed support, not punishment.

Disclaimer: This is my personal experience. I’m not a doctor or medical professional, and this isn’t medical advice. Always consult with your healthcare provider before starting any new medication, supplement, or fitness program.