How I Took Back Control Through Food, Movement & Mindset

When I was first told I had PCOS, it felt like a life sentence. I remember sitting in the doctor’s office, hearing the words “polycystic ovary syndrome” and immediately spiraling with fear.

“Does this mean I won’t be able to have kids? Does this mean my body will always work against me?”

The acne, the irregular cycles, the bloating, the stubborn weight, it all felt unfair. For years, I thought my body was betraying me, and I tried to “fix” it with every diet, every intense workout, every supplement I stumbled across on Google.

But here’s what I want every woman with PCOS to know: your diagnosis does not define you. Yes, PCOS is real. It affects your hormones, insulin, fertility, and even your confidence. But it can be managed, not with quick fixes or crash diets, but with steady, powerful changes in how you nourish and care for your body.

This is the approach that changed everything for me.

Food: My Foundation for Healing

The first real shift I made wasn’t in the gym; it was in the kitchen.

I learned quickly that PCOS and blood sugar spikes do not mix. Every time I fed myself with processed snacks and “fast carbs,” my symptoms screamed louder: fatigue, mood swings, and acne flare-ups. So, I flipped the script and started making food my ally, rather than my enemy.

Here’s what worked for me:

• Goodbye, processed foods. Chips, cookies, packaged snacks, even the so-called “healthy” protein shakes and bars. I won’t lie: in the beginning, the cravings were strong. I used to think about chocolate or bread constantly. But after a few weeks of consistency, my body stopped asking for them. And the freedom I felt, mental clarity, no sugar crashes, was worth it.
• Real protein & healthy fats at every meal. Salmon, eggs, chicken, avocado, nuts, olive oil; foods that fuel me instead of draining me. This balance not only stabilized my blood sugar but also supported my hormones and helped me feel satisfied.
• Fruit in moderation. I used to think fruit was “free food” because it’s natural, but with PCOS, not all fruits felt good in my body. Berries and apples became my go-to, while tropical fruits like pineapple or mango spiked my blood sugar and left me sluggish.
• Whole, simple foods. Vegetables, quality protein, nuts, seeds; foods as close to their natural state as possible. I started looking at food not as calories but as information for my body.

The biggest lesson? It wasn’t about restriction. It was about choosing foods that gave me clarity, energy, and balance.

Exercise: Less Burn, More Balance

I used to think punishing workouts were the answer. HIIT five times a week, running until my knees hurt, exhausting my body into submission. I believed that the more I burned, the faster I’d “fix” myself.

But with PCOS, that approach backfired. My cortisol spiked, my cycle went missing, and I felt constantly drained.

So I shifted:

• Strength training. Lifting weights became my best friend. Not only does it build lean muscle and improve insulin sensitivity, but it also gives me a sense of empowerment. For the first time, I wasn’t trying to shrink my body, I am building it up.
• Pilates & reformer. Low-impact but incredibly effective. These workouts sculpt, tone, and strengthen without pushing my hormones into overdrive.
• Walking. I underestimated walking for years. But adding a 20-minute walk after meals changed everything. It’s simple, powerful, and one of the most healing forms of movement for PCOS.
• Consistency over intensity. I had to unlearn the “no pain, no gain” mindset. My body thrives when I show up consistently, not when I push it into exhaustion.

Now, exercise feels like a gift to my body, not a punishment.

Supplements: A Gentle Support

While food and exercise became my foundation, a few supplements helped me fill the gaps:

• Omega-3s for inflammation.
• Magnesium for stress and sleep.
• Vitamin D when I wasn’t getting enough sun.
• A hair & nail formula for the thinning hair that came with PCOS.

Of course, everyone’s body is different. Testing and working with a practitioner is key before adding supplements. But for me, these were game changers.

Stress: The Invisible Hormone Disruptor

This one is huge. You can eat perfectly and train beautifully, but if your stress is sky-high, PCOS will remind you. Cortisol is a hormone too, and when it’s out of control, it throws everything else off balance.

Here’s what helped me:

• Meditation & affirmations. Even five minutes in the morning, grounding myself with breathwork or affirmations made a massive difference. I became a huge fan of Louise Hay’s affirmations, reminding myself daily that I was more than my diagnosis.
• Journaling. I tracked my cycle, my moods, my triggers and started noticing patterns. Journaling also gave me a safe outlet to release emotions instead of bottling them up.
• Limiting social media. Scrolling endlessly and comparing myself to “perfect” bodies only fueled my stress. Using apps like Opal helped me break the cycle.
• Boundaries. Learning to say no without guilt changed everything. Protecting my energy became just as important as protecting my hormones.
• Acupuncture. This one surprised me. Not only did it help me relax, but over time, it improved my cycle regularity and balanced my energy.

The Truth: Patience + Self-Love

I won’t sugarcoat it: healing with PCOS takes time. There’s no magic pill or overnight fix. But every small step compounds. Every healthy meal, every walk, every good night’s sleep, it all adds up.

PCOS taught me patience. It taught me self-love. It taught me that healing doesn’t come from hating my body into submission; it comes from listening to it, nourishing it, and standing by it through every season.

And here’s the biggest gift: I was able to become a mom. Something I once feared might never happen.

So if you’re navigating PCOS right now, please know this: you’re not broken. You’re not alone. And with the right support, your body can thrive.

Start small. Start today. And if you need a coach who’s walked this path and truly gets it, I’d love to support you. PCOS may be part of your story, but it’s not your whole story.