Struggling With PCOS and Not Seeing Results?
Most women don’t even realize they have PCOS until years later—often after struggling with weight gain, cravings, missed periods, or hair issues. That’s because PCOS looks different for everyone, and the one-size-fits-all advice on the internet is doing more harm than good.
Want to finally understand your PCOS type and what to do about it? Set up a free strategy call with our expert team (nutrition + hormonal health support) here:
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Hidden Signs of PCOS No One Tells You About
Not all signs are obvious. Many women walk around with symptoms that get dismissed as “normal.” Here are some less talked about signs of PCOS:
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Irregular or very light periods (not always absent!)
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Chin or jawline acne
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Dandruff and oily scalp
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Thinning hair near the crown or parting line
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Skin darkening on neck, armpits, or inner thighs (acanthosis nigricans)
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Feeling tired after eating carbs or sugar
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Mood swings or anxiety (often linked to blood sugar dips)
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Skin tags around the neck or chest
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Cravings—especially for salty or sweet foods
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Difficulty losing weight even with diet/exercise
Why Most Advice Doesn’t Work: PCOS Phenotypes Matter
There isn’t one kind of PCOS.
In fact, PCOS is divided into 4 phenotypes, and each responds differently to food, exercise, and supplements. But most programs or diets treat all PCOS the same—and that’s why women don’t get results.
The 4 Main PCOS Phenotypes:
| Phenotype | Description | What You Need |
|---|---|---|
| A. Classic PCOS (all 3 symptoms) | Irregular periods, high androgens (acne/hair), polycystic ovaries | Needs insulin + hormone balance |
| B. Ovulatory PCOS | Regular periods but acne/hair + cysts | Needs androgen balance, anti-inflammatory focus |
| C. Non-polycystic PCOS | Irregular periods + acne/hair, no cysts | Often insulin or thyroid driven |
| D. Lean PCOS | All 3 signs, but person is not overweight | Needs stress + gut support, not just calorie cuts |
That’s why random supplements or diets don’t work. You need a specific approach. Let’s talk and figure out yours: Book a call
What to Eat (and Avoid) for PCOS with Insulin Resistance
When insulin is out of control, your body stores more fat, produces more androgens (leading to acne, facial hair, etc.), and makes it harder to lose weight or ovulate. Start by managing blood sugar!
✅ PCOS + Insulin Resistance Diet Guide
| Do’s ✅ | Don’ts ❌ |
|---|---|
| Eat protein with every meal (paneer, tofu, dal, eggs, chicken, etc.) | Skipping meals or having tea/coffee on an empty stomach |
| Include fiber from veggies, seeds, and lentils | Refined carbs (white bread, biscuits, packaged snacks) |
| Use cinnamon, fenugreek, or apple cider vinegar (before meals) | Sugary drinks—even packaged fruit juice |
| Walk 10 mins after meals to reduce sugar spikes | Overdoing fruit (especially mango, banana, chikoo, grapes) |
| Have early dinners (2-3 hrs before bed) | Late-night snacking or overeating at night |
| Cook with ghee, coconut oil, mustard oil | Use less refined oils like sunflower or canola |
| Drink enough water and herbal teas | Caffeine overload, especially during PMS |
Sample Indian Menu for PCOS + Insulin Resistance
⚠️ This is just an example. In our programs, we give you a flexible eating method, not rigid menus, so it's easier to stick to it in real life.
| Time | Meal | Example |
|---|---|---|
| 7:30 AM | Wake + warm water | Water with cinnamon or soaked methi |
| 8:30 AM | Breakfast | Besan chilla with veggies + 1 boiled egg or tofu |
| 11:00 AM | Mid-morning | 1 seasonal fruit |
| 1:00 PM | Lunch | 1 millet roti + lauki sabzi + channa salad + chaas |
| 4:00 PM | Evening Snack | Small cup of tea or coffee + Homemade Crispy Chickpeas |
| 6:30 PM | Dinner | Paneer stir fry + broccoli + sautéed mushrooms |
| 8:00 PM | Optional | Herbal tea with cinnamon or fennel + My Special Seed Mix |
You Don’t Have To Do This Alone
We’ve helped hundreds of women take control of their PCOS symptoms, lose weight, and get glowing skin and regular periods without extreme diets or medication. Our approach is real, balanced, and tailored.
👉 Book a free strategy call with our team and finally get support from a nutritionist + hormone coach + physio (if needed).
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