The 10 Most Common Mistakes Women with PCOS Make

The 10 Most Common Mistakes Women with PCOS Make

I’ve been working with women who have PCOS now for more than 5 years. In this time, I’ve encountered hundreds if not thousands of specific cases. Iv’e read just about every blog, website, and article there is out there for PCOS. I’ve spent hours searching through online forums and facebook communities, learning about women’s experiences.

After all this time, I’ve learned a thing or two (or several hundred) about what’s right for PCOS, as well as what isn’t.

To help prevent you from making the same mistakes I see over and over again with women who have PCOS, I’ve put together a list of the 10 most common ones. Hopefully then you’ll be able to dodge the bullet, so to speak, and overcome PCOS quickly and painlessly.

  1. Going on the Birth Control Pill

The birth control pill might be a good way to mask symptoms of PCOS, but it never fixes the underlying problem. In fact, many women who go on the pill find that their PCOS has worsens while on it, but don’t find out until they get off the pill, try to get pregnant, then can’t. Birth Control Pills are one of the most favored “solutions” for PCOS of doctors, but they are completely ineffective in terms of healing, fertility, or long-term freedom from PCOS.

  1. Using Metformin

Due to its ability to increase insulin sensitivity, Metformin is one of the most commonly prescribed medications in the Western world. Metformin can help alleviate complications from diabetes, as well as help women who have PCOS, especially type 1 PCOS (more on which in video #2). Metformin is a problem, however, since much like birth control pills, in that it never solves the underlying problem causing hormone imbalance and PCOS. It only ever covers it up.

  1. Taking estrogen blockers

Thousands of women take Estro block or other estrogen blockers in hopes of helping their PCOS. However, estrogen is generally not the main problem for women with PCOS. If you’re taking estrogen blockers, you may be targeting the wrong hormones. Instead, consider looking into ways to decrease testosterone and/or DHEA-S levels, especially if you are “type 1 PCOS”. If you are “type 2 PCOS,” more estrogen might actually be what you need.

  1. Taking herbal supplements

Admittedly, some women find great relief from herbal supplements. But just like with Metformin and birth control pills, they don’t  provide permanent solutions. They only help to alleviate symptoms and cover up underlying issues. Also, they are not well studied by the scientific literature, so their effects are not well known. Most supposed “effects” of herbal supplements simply come from people’s stories. So it may be worthwhile to experiment with herbal supplements while addressing underlying issues, but this should be done carefully, and with due acknowledgement of the fact that it may not fix underlying issues.

  1. Doing a lot of cardio

Is more always better? For exercise, the answer is no, especially if you’re spending all your time on a bike or a treadmill. The best way to exercise for PCOS is to shoot for efficiency: short, intense, effective exercises instead of long, grueling, stamina-demanding exercises are best. This is because short and intense work outs (such as lifting heavy weights) help improve insulin levels and hormone balance, while long-distances exercises can help, but not quite as much. Most women do well shooting for 3-4 weight lifting work outs a week.

  1. Failing to investigate underlying causes

Trying to overcome PCOS without paying attention to its underlying causes is like shooting in the dark. Getting your hormone levels tested by a doctor, by a functional medicine practitioner, or with a home saliva test is a great way to get data on what’s going on in your body. If you don’t have access to that, learning about the potential causes and types of PCOS and their symptoms (which I’ll discuss some in video #2) may very well be enough. The more you know about what’s causing your PCOS, the more specifically you can treat it.

  1. Low carb diets

Most women who have PCOS try a low carbohydrate diet. Is this effective? Sometimes. But not all women are helped by it. In fact, more than 20% of women who have PCOS may be hurt by it. If you try a low carb diet, pay close attention to your symptoms and see if they get better or worse. That way, you can stop yourself from doing damage if you are one of the 20% of women who really need those carbs.

  1. Low fat, high protein diets

Common nutritional wisdom says that low fat, high protein diets are best. Nutritionists or magazines might tell you to eat salad with low fat dressing and lean chicken breast. But this is not necessarily best, and definitely not for women with hormone imbalance. Hormones (and other important parts of the body, such as brain matter) are made out of fat. Without it, as you heal from PCOS, your body won’t be able to produce the hormones it needs. Fat is a friend, for all women with PCOS.

  1. Dining out

Unfortunately, dining out in the West is full of potential dangers for women with PCOS. One of the worst dangers is the fact that the vast majority of restaurants use vegetable oil for their cooking. Vegetable oil (including corn oil, soybean oil, sunflower oil, rapeseed oil, canola oil, and more) is rich in omega 6 fatty acids, which cause inflammation. Inflammation is one of the most common underlying issues that women with PCOS suffer from. To help minimize your inflammation levels, consider dining out as little as possible, or specifically requesting olive oil or butter to be used for your meals. Additionally, adding a fermented cod liver oil supplement (fermentation prevents the fats from oxidizing and keeps them healthful) is one quick way to start reducing inflammation levels.

  1. Ignoring potential red flags

Irregular or absent periods, acne, facial hair growth, and difficulty losing weight are all potential symptoms of PCOS. But it’s important when you’re looking for the underlying causes of PCOS to pay attention to other symptoms you experience. Do you have good digestive health? Are you chronically cold? Do you suffer from chronic headaches? Any symptom you experience in your body could help point to underlying causes.

If you’re looking for help on your journey with PCOS – and want to do things like pay attention to red flags, and avoid all the mistakes these women have, I can help you. There are countless posts on my blog about various things concerning PCOS. You can catch a list of the most popular ones at the page labeled PCOS.

You can also, if you’re ready to get serious about healing (did I tell you I overcame PCOS in 6 weeks once I finally figured out what my underlying problem was?), check out my totally risk free program for overcoming PCOS: PCOS Unlocked: The Manual.


So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

One Thing All Women With PCOS Need

One Thing All Women With PCOS Need

If you’ve done any searching on my website you have probably learned a lot about your PCOS and how to try to heal its many underlying causes and symptoms.

You may have even purchased my helpful e-book, PCOS Unlocked (find it here).

But I have a fear for you, my readers, that I feel its important to point out.

You need a doctor.

Here me out, because I know that in the natural health world, it’s pretty common practice to think you’ve got all the tools at your fingertips, that food is your medicine, and you don’t need anything else.

That given time, your body will heal itself.


I don’t mean to be pessimistic, of course.  I DO believe that food is medicine and that there is much that can be done for PCOS with nutrition and lifestyle alone.

But that doesn’t mean that those who follow those nutritional rules to the letter will succeed in eliminating the condition.

And MOST importantly, that doesn’t mean you don’t need to be followed by a medical professional.

This has been on my mind lately with the diagnosis of endometrial cancer in a friend.

She did everything right, watched her diet, did her exercise, went off birth control pills.

But her periods didn’t normalize and she didn’t see a doctor and eventually, because she was not ovulating, the lining of her uterus became too thick, turned into complex hyperplasia with atypia and eventually developed into early stage cancer.

It’s rare, it’s absolutely uncommon in a woman her age, but according to many doctors, it’s becoming more and more common.

Endometrial cancer used to be considered a cancer of older women, something that would occur during menopause.

But more and more women with PCOS are suffering from it.

There is no ideal situation here.  It sucks any way you look at it.

Because what she should have done is gone to her doctor when she didn’t menstruate and the doctor would have prescribed a progesterone pill to induce her to menstruate.

There’s potential issues with those progesterone pills, sure, just like with anything prescribed.


It would have prevented cancer.

So I’m asking you ladies, you know who you are, the ones who are sick of ill-informed doctors and being told to go on birth control.  

The ones who are tired of being judged for their weight.  

The ones who are sick of the old advice to just lose “10%”.  

The ones who are looking to natural health to fill the void of medicine.

I’m asking you to please keep them both.

Do the natural thing, absolutely.

But don’t neglect those important screenings- vaginal ultrasounds and sometimes, endometrial biopsies, that are vital to knowing the state of one’s health.

No matter what we do with our diet, some of us are just going to be facing a higher wall than others and we have to be cautious and careful in that climb.

Here’s some of the things that make that wall so high:

  • Having to eat conventional meat with antibiotics and hormones.  If you can afford to do so, we recommend meat from Butcher Box (find more info here), or any grass-fed, pastured meat because it is healthier.  At the very least, go organic if you can.
  • BPA in the environment, the water, and basically everywhere.  You can cut some of the BPA you take in by using BPA free products like these, but you can never eliminate it all.
  • Being more prone to craving sweets and sugar, even though they are much worse for your health when you have insulin issues and having hyperinsulinemia, which most women with PCOS do, in which you produce excessive insulin in relation to the food you eat.  There are several supplements that can increase insulin sensitivity like L-carnitine (find more information here), inositol (find it here), and others, but none can fully solve the underlying problem. 
  • Being overweight and inflamed or being normal weight and inflamed.  Carrying excess weight in the stomach produces inflammation, no way around it, and that inflammation harms the whole body.
  • Having poor gut health, bowel irregularities, or digestive illness.  Here’s my post about having a healthy gut.

That means trying our best, but also listening to the advice of a good doctor.  It’s a TEAM effort.

My friend found a wonderful OBGYN who is super knowledgeable and informed, but there are great reproductive endocrinologists and even primary care providers out there.

By all means, shop around!  Find a doctor that stays up to date on PCOS research, that specializes in PCOS, or at least one who recognizes the important role diet plays in insulin sensitivity.

Find a doctor you are comfortable with, who doesn’t think all supplements and nutrition advice is quack science, and who supports your goals.

But find a doctor.

And see them regularly.

And face your PCOS head on.

The last thing you want to do is bury your head in the sand by eating paleo and thinking everything will just work itself out.

That may happen, but please, don’t take the risk.

Have you learned this valuable lesson?  I’d love to hear your stories.  


So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

The Link Between L-Carnitine and PCOS

The Link Between L-Carnitine and PCOS

If you have PCOS, you’ve probably tried a number of things to help your health, and you probably have a number of concerns.

Women with PCOS are more likely to be overweight or obese, more likely to suffer metabolic disorders and insulin-related conditions, and, alongside the extra facial hair, irregular periods, and infertility, it’s a lot to take.

I care deeply about this condition and have worked in my own way to help those who have it for many years (see my PCOS program: PCOS Unlocked)

But the more prevalent PCOS becomes, the more research is done, and new things are coming out all the time!

I’m so excited to bring you this information on L-carnitine, a very special amino acid that can help women with PCOS lose weight naturally and feel more energetic.  

L-carnitine is a nootropic amino acid found typically in meat products and milk.

Nootropics are types of supplements (like adaptogens) that work with the brain to increase it’s efficiency.  

L-carnitine helps alleviate the effects of aging and disease on mitochondria, while increasing the mitochondria’s potential to burn fat.

For most people (i.e. those without PCOS) it is not a nutrient of concern and they synthesize an ample amount internally and from lysine and methionine in foods.  However, it has been found that women with PCOS are often deficient in L-carnitine, regardless of their diets.

L-carnitine improves insulin sensitivity and helps lower blood glucose, which is valuable for women with PCOS who are usually insulin resistant.  

This ability, plus the fact that PCOS women are often deficient in L-carnitine seem to make l-carnitine effective in promoting natural weight loss.  

It is also known to increase energy, lower ammonia, enhance energy during cancer treatment, improve exercise tolerance and energy in those with conditions like angina and congestive heart failure, and enhance sperm morphology, in case you were curious!

Although studies regarding weight loss with l-carnitine in general seem to find mixed benefit, studies which look at those deficient in l-carnitine or those with insulin resistance and metabolic syndrome find it does help.

In fact, a recent study of PCOS only women found that compared to placebo, statistically significant weight loss occurred over 12 weeks with supplementation.

This is excellent news since it is no secret that PCOS women, with their hormone imbalances and insulin resistance typically struggle to maintain a healthy weight.  

Adverse effects are rare but can include gastrointestinal disturbance, body odor, and seizures.  I’ve heard from some women that it causes a “fishy” odor in the urine, which can be unpleasant.  It may possibly interact with anticoagulants and certain thyroid medications so, like with any supplement or diet, you should get the okay from your doctor.  

Typical doses in the studies that showed weight loss benefits ranged from 500-2,000 mg a day, with 2,000 mg. a day being what was used with PCOS women.

Though the evidence for this supplement in PCOS are somewhat new, there’s enough promise that I find it interesting for PCOS ladies looking for weight loss help.  
It’s not a magic pill, and a focus on healthy dietary habits is absolutely still vital for women the PCOS.

But, one of the cool things about L-carnitine is that it is best deposited into muscles in hyperinsulinemic states, or during times when insulin is high (which is almost all the time for most PCOS women).

That means those with insulin resistant conditions would see the most benefit from supplementation.

If you’re interested in trying L-carnintine, give it at least 12 weeks of supplementation.  This is one (find l-carnitine on amazon here) I particularly like because the pills are in 1000 mg amounts so you can just take 2 a day, with meals.  

Find L-carnitine on Amazon here. 

Do you take l-carnitine and has it helped you?  What supplements are part of your PCOS routine?


(Here’s the citation for that study, in case you want to check it out- 

Samimi, M., Jamilian, M., Afshar Ebrahimi, F., Rahimi, M., Tajbakhsh, B., & Asemi, Z. (2016). Oral carnitine supplementation reduces body weight and insulin resistance in women with polycystic ovary syndrome: a randomized, double‐blind, placebo‐controlled trial. Clinical endocrinology.)


So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

PCOS and Vitamin D Deficiency: Can Supplementation Help Cure You?

PCOS and Vitamin D Deficiency: Can Supplementation Help Cure You?

There is a very strong relationship between PCOS and vitamin D deficiency.

PCOS and Vitamin D: What’s the link?

Women who have PCOS are three times more likely to be severely deficient in vitamin D (less than 25 nmol/liter in the blood) than those who do not have PCOS.

A deficiency in vitamin D for women with PCOS is also associated with insulin resistance, obesity, inflammation (elevated levels of C-reactive protein in the blood), low levels of good cholesterol, and high levels of testosterone. It is, in short, associated with cysts on the ovaries, poor metabolic health, and inflammation.

PCOS and Vitamin D: What’s it do?

Vitamin D plays a role with hormones in their receptor sites. Without vitamin D, hormones cannot function the way they would normally. The receptor sites malfunction, leaving estrogen, progesterone, testosterone, luteneizing hormone, and follicle stimulating hormone in the lurch. Without healthy action at receptor sites, hormones don’t get utilized. The menstrual cycle fails as a result. PCOS results. Many other hormone problems and symptoms such as acne, facial hair, low libido, mood disturbances, irregular periods and infertility can result.

Vitamin D appears to play a real and important role in healthy hormonal and reproductive health.

PCOS and vitamin D: Does supplementing with D alleviate PCOS?

One meta review study of vitamin D in PCOS patients found that supplementing with vitamin D alone, generally speaking, does not alleviate PCOS.

Now this does not mean that the vitamin D supplementation will not helpful for some of the women.

Nor does it mean that vitamin D fails to play a causal role in PCOS. What could have happened  in this study was that – for these women, and which likely happens for many women – was that vitamin D was important for overcoming their PCOS — but because these women also had many other health issues like insulin resistance and inflammation which require more than just vitamin D to be overcome, such as a highly nutritious, anti-inflammatory diet like the paleo diet, they could not overcome their PCOS with just vitamin D.

(I have written a manual on how to do this precise thing. To overcome PCOS with dietary and lifestyle changes the way I did, check out my PDF guide on it here.)

No studies have been conducted on the use of vitamin D in the context of a healthy diet and lifestyle. I imagine, however, that it would be quite successful.

But perhaps there is another way?

Is there a smarter way of overcoming PCOS with vitamin D?

There is.

Vitamin D is crucial for helping hormones perform their designated tasks. It is necessary, for example, for estrogen to be able to stimulate the right kind of growth in reproductive follicles throughout the menstrual cycle.

But once this stimulation happens, the follicles actually need to grow.

The element that is most helpful for this growth is calcium.

In one study, 100 infertile women with PCOS (83 percent of whom were deficient in vitamin D and 35 percent were ‘severely deficient’) were randomly assigned a group. Group I was treated with metformin. Group II was treated with metformin, vitamin D, and calcium. Both for six months. In the group given vitamin D and calcium, BMI decreased, menstrual regularity increased, follicle health and maturation increased, and fertility increased.

In essence, the PCOS was significantly alleviated.

Another study measured precisely the amount of follicles developed. The number of dominant follicles (> or = 14 mm) during the 2-3 months of follow-up was higher in the calcium-vitamin D plus metformin group than in either of the other two groups (p = 0.03).

Now, both of these groups had women on metformin (read more about metformin and PCOS here). Metformin is a drug that acts to decrease blood sugar and insulin levels. This really helps women with PCOS, especially type I PCOS (you can read more about the different types of PCOS and which one you might have here). Metformin is helpful, but the real efficaciousness of vitamin D and calcium in these studies cannot be overstated: it is only in studies in which both vitamin D and calcium are utilized that follicle volume and strength increases. The hormone-stimulating effects of vitamin D and the activation-effects of calcium work together to help with PCOS.

Does this effect work without metformin?


In this study, calcium and vitamin D supplementation  decreased inflammation and biomarkers of oxidative stress among vitamin D deficient women with PCOS.

It was a randomized, double-blind placebo-controlled clinical trial. 104 women with PCOS who were deficient in vitamin D participated. They were randomly divided into four groups which each received different amounts of vitamin D and calcium over the course of eight weeks.

After eight weeks, those who took both calcium and vitamin D supplements had far and away the best beta-cell function (a marker of immune system health), lower levels of inflammatory markers, and significant increases in the body’s antioxidant and detox capacities (measured by antioxidant TAC and glutathione levels) of all groups. Women who took just calcium or just vitamin D fared decently, but without significant improvements. Women in the placebo groups experienced no significant change or help at all.

PCOS and vitamin D deficiency: what to do about it

First of all, if you have PCOS, it’s probably worth checking out the manual I use with my clients to overcome their PCOS. You can read all about it and see if it’s worth your thought and time at this link:

Second, if you have PCOS, there is a very good chance that you are deficient in vitamin D, and quite likely even categorized as “severely deficient” in vitamin D.

The best way to get vitamin D is natural absorption from the sun. Daily exposure of at least 20 minutes of noontime sun on bare, SPF-free skin is best. If you cannot do this for any reason (I certainly cannot – because I work and because it’s usually cloudy where I live), you may wish to supplement like I do.

I take 1000 IU of vitamin D daily. It’s probably best to take more. I simply take so little because my body is so sensitive. Most medical professionals recommend 1000 IUs per 25 lbs of body weight per day.

It’s best to take an emulsified form of vitamin D, which makes it more absorbable. This is the variety of vitamin D that I take. You can get it on Amazon here.

Vitamin D by itself will in all likelihood help improve many of your markers of poor metabolism and inflammation.

Adding calcium can help resolve PCOS.

An organic, or chelated, variety of calcium is probably best. This is an excellent supplement, available on Amazon here. Take the recommended dose for your body size.

You can also of course get calcium from your diet. Dark, leafy green vegetables are great sources of calcium (and may be why women who supplemented with vitamin D alone didn’t improve… if they had poor diets they may have lacked the necessary calcium). To that end, two-three servings a day for women with PCOS can go a long way. Dairy products are also high in calcium, but not as much as leafy greens. Because dairy is often a problem for women with PCOS and PCOS symptoms, leafy greens may be the best bet for meeting your calcium needs.

Yet bone broth and gelatin are the two best natural sources of calcium.

This is an excellent recipe for bone broth.

Here is a “paleo snack” version of bone broth – pre made! – from Amazon. 

And here on Amazon is my favored paleo, grass-fed gelatin. Add it to any liquid (it will be completely flavorless and unnoticeable) daily for a hefty dose of healthy amino acids and other important minerals like calcium. I do one teaspoon daily.

Finally, here are some links to learn more about PCOS:

What is PCOS?

What Causes PCOS

PCOS Treatment Options

The PCOS Diet

How to Overcome PCOS for Good


And that’s it! What do you think? Does this jive with your experience? How do you meet your vitamin D or calcium needs?

Got PCOS? Learn how vitamin D and calcium supplementation can help!



So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

PCOS and Acne: The Paleo Way to Overcome Both at Once

PCOS and Acne: The Paleo Way to Overcome Both at Once

Poly Cystic Ovarian Syndome (PCOS) is a fertility condition that affects between 10 and 15 percent of women in the Western world.

All of these women suffer from at least some of the symptoms of PCOS: irregular menstrual cycles, weight gain, difficulty with weight loss, low libido, facial hair growth, balding, and, perhaps most popular of all, acne.

PCOS and acne are inextricably linked. Why? Because PCOS is caused by an underlying hormone imbalance. The very same underlying hormone imbalance causes acne. It is possible to have PCOS without acne, and possible to have this kind of acne without PCOS. But quite frequently they occur together.

Here in this post I explain the hormone imbalance that causes PCOS, and the ways in which it also causes acne.

Also, and importantly: after figuring out how to overcome my own PCOS and acne, I wrote a manual on overcoming PCOS. It’s PCOS Unlocked: The Manual, and you can read all about it here.

PCOS and acne: the underlying hormone imbalance

Most medical professionals understand the hormone problem that underlies PCOS to be quite simple: elevated insulin levels cause the ovaries to produce excess testosterone, which throws a wrench in the menstrual cycle and causes irregularity, cysts on the ovaries, and infertility.

This does indeed happen to be the case for many women with PCOS. Testosterone is their biggest problem. In my PCOS manual, I call this “type I PCOS”.

Yet there are other types of PCOS.

Low female sex hormone levels are another cause of PCOS.

Why? Because–even though most medical professionals don’t understand this–PCOS is not just about high testosterone, but is rather about a fundamental imbalance between testosterone and the female sex hormones.

When estrogen and progesterone levels fall, they get out of fundamental balance with testosterone, which also throws a wrench in the menstrual cycle.

Estrogen and progesterone levels fall for any number of reasons, though by far the most popular reasons have to do with stress and with starvation. 

The thing about the female body is that it is highly sensitive to any conditions that may impair it’s ability to healthfully bear children. If you imagine life millions of years ago back on the savannah, it would be quite common for natural disasters or tribal conflict to create stressful times that could hinder a healthy pregnancy. It would also be quite common to come into a period of famine, in which case pregnant women would not be able to get enough food to sustain their pregnancies.

In periods of stress and starvation, pregnant women die more easily.

In order to prevent this from happening, the female body shuts down hormone production when it detects the slightest bit of stress or starvation. Shutting down hormone production prevents the body from becoming pregnant, which would have saved an ancestral woman’s life in the long run.

Our bodies do the same thing.

If we count calories, resrict food intake, limit carbohydrates or fat too much, yo-yo diet, or excercise excessively, our sex hormone levels fall, and our estrogen and progesterone levels become too low both for a healthy menstrual cycle and for clear skin.

You can read more about the female body and psychological stress in this post: psychological stress and hypothalamaic amenorrhea, and more about the female body and starvation-type stress in this post: metabolic distress and hypothalamic amenorrhea.

There is yet one more popular hormone problem that causes PCOS. It’s what happens when DHEA-S levels rise.

Elevated levels of DHEA-S contribute to PCOS because DHEA-S is also an androgen, or male sex hormone.

DHEA-S and testosterone act very similarly in the female body. The primary difference is that testosterone is produced by the ovaries, and DHEA-S is produced by the adrenal glands.

DHEA-S levels rise in response to stress. Whenever you feel stressed out, your body has a choice to make: it can continue to direct it’s hormonal resources toward sex hormone production, or it can divert those resources toward stress hormone production.

This process is often called “pregnenolone steal.” The reason we call it a “steal” is that hormonal resources are literally stolen by the adrenal glands and used for sex hormone production.

Thus you end up with lower hormone levels (like estrogen, progesterone, and the pituitary signalling hormones LH and FSH), as well as elevated DHEA-S levels, which can cause testosterone-like symptoms in the body: PCOS, infertility, facial hair growth, and acne.

So in sum, there are several hormonal factors that may be at play in PCOS:

Testosterone levels may be too high largely due to insulinemia

Estrogen and/or progesterone levels may be too low due to psychological and physical stress

DHEA-S levels may be too high due to psychological stress

Causes of PCOS and causes of acne

So in a very brief, very simplified nutshell: PCOS is caused by and large by an imbalance between male sex hormones and female sex hormones. If testosterone or DHEA-S is elevated, PCOS may result. If estrogen or progesterone is low, PCOS may result. Any of these things can happen at the same time, and often do.

(For more on the details of how all this happens, check out the PCOS manual here.)

This hormone imbalance is also one of the primary causes of acne.

How hormones and acne work

There are three separate layers to the skin, and pores traverse these layers. In order to adequately protect your body and keep toxins on the outside, the outer layer of the skin has to be hydrated and strong.

Pores deliver oil to the out layers from the bottom up. In healthy skin, oil comes up through the pores and oozes onto the surface, lubricating the skin and making it look soft and glowy. Think of it like a well, or a hot spring, or an oil rig.

In acne-prone skin, debris from the surface clogs pores, bacteria clog pores, and oil coming up from the bottom clogs pores. Then all this oil oxidizes and bacteria go on a feeding frenzy – which makes the pores become infected and inflamed.

The problem for women with PCOS is that male sex hormones increase oil production.

Estrogen performs an opposite function, and helps sooth the skin.

When estrogen levels are low, and when oil production increases from elevated testosterone or DHEA-S, acne is often the result.

The kind of acne that usually accompanies PCOS is around the chin, the mouth, and the jaw. It can spread to other areas of the face and the body, particularly the shoulders, buttocks, and back of the thighs, because these are the areas where the skin has the most testosterone receptors. If you have acne in these places there is quite a decent chance that your hormones are at least a bit  out of balance, PCOS or no.

For more on hormones and acne, check out this post: cystic acne and hormones: everything you need to know.

PCOS and acne: what to do about it

So what do you do about your acne and PCOS?

For one, tackling PCOS should be a priority.

You can do so by utilizing the manual for overcoming PCOS I’ve mentioned a few times that I’ve used with thousands of women, which you can read all about here.

You can also read some other posts I have on PCOS:

What is PCOS?

The PCOS Diet

5 Things I wish I knew when I was diagnosed with PCOS

PCOS and hypothalamic amenorrhea: What’s wrong with the contemporary understanding and how you can have both

You may also wish to consider tackling your acne from more than one angle. PCOS and underlying hormone problems are in all likelihood a significant factor in your acne, yet there are probably other factors at play. To that end you may wish to check out the posts:

The ultimate hormonal acne treatment plan

Acne: thinking beyond hormones

And, most of all, I highly recommend the remarkable acne program by my favorite thinker on the topic of acne, Seppo Puusa. I have learned so much of what I know about acne from Seppo. You can read all about his work, his program, and what he has to offer HERE. 


And that’s it! Please let me know your thoughts, your problems, your experiences in the comments! I and everyone else in our community would be honored to learn through your life and wisdom 🙂


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PCOS and Acne - Paleo for Women


So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

5 Things I Wish I Knew when I was Diagnosed with PCOS

5 Things I Wish I Knew when I was Diagnosed with PCOS

I was diagnosed with PCOS in 2009.

At the time, everything I knew about PCOS came from the flimsy little pamphlet my doctor handed to me after my ultrasound. Even after spending a few months scouring the web for more info on PCOS, I was still pretty empty handed.

It felt nearly impossible to get started on my healing because I couldn’t find any high quality information.

So then there were a lot of things I learned about PCOS over the course of doing several years of research and writing.

In fact, I learned so much that I cured my own PCOS in 2013, and I began curing thousands of other women’s PCOS with my  rather ground-breaking (if I do say so myself) manual on PCOS – PCOS Unlocked.

(It really has done some wonders, check it out for yourself @ here if you’d like!)

Anyway. I have since made it my mission to prevent you from suffering the same years of frustration heart-break. To that end, here are the top 5 things I have since learned, that I wish I had known when I was diagnosed with PCOS:

1. You don’t have to be overweight to have PCOS

You do not have to be overweight to have PCOS. In fact, approximately 35% of women who have PCOS are not overweight. If you are not overweight and you have PCOS, you have a lot of friends.

Most women who have PCOS struggle with insulin resistance. This often goes along with being overweight, but doesn’t always.

It is entirely possible to be “normal” or a healthy weight and be insulin resistant. In this case, you will probably still want to work on your insulin resistance for the sake of your PCOS. The best way to know whether that will work for you is to get tested for insulin resistance.

But plenty of women who have PCOS are normal weight and are not insulin resistant. I was one of them. We are the women who fall through the cracks, because weight loss and insulin sensitivity are the two biggest causes of PCOS doctors focus on, almost to the exclusion of everything else.

So you might, but you do not have to be overweight to have PCOS. And there are solutions for you one way or another.

2. There are many different causes of PCOS

Doctors, authors, and most bloggers talk about only one or two causes of PCOS. They talk about being overweight, and they talk about insulin resistance.

But did you know that stress, hypothyroidism, a low carbohydrate diet, under-eating, overexercising, excessive weight loss and low body weight, inflammation, the MTHFR gene mutation, menopause, and birth control pill use can all contribute to PCOS?

Before I came around, very few people ever talked about these causes. But they are very important underlying problems for just about every woman who has PCOS. My own PCOS was caused by a confluence of many factors: low body weight, excessive exercise, stress, hypothyroidism, and MTHFR.

For a resource (or really, the only resource) that covers how to overcome PCOS from all of its various causes, I’m not sure if you could do better than my own.

3. PCOS affects more than your period

When I was first diagnosed with PCOS, honestly, I didn’t really care.

I mean, sure. I didn’t get my period any more. But I actually thought that was kind of a relief.

Little did I know that the longer I let my PCOS go, the worse my hormone levels got. My testosterone and DHEA-S levels kept climbing (this was bad), and my LH, FSH, estrogen, and progesterone levels kept falling (this was also bad).

I developed acne over time. It became very severe.

I lost my libido.

I began sleeping poorly.

I was infertile.

If I had taken my PCOS seriously right from the get-go, I might have avoided all these symptoms. PCOS can also cause male pattern hair growth (like mustaches), balding, weight gain, mood disorders, and early menopause. PCOS is primarily a hormone condition, but it can affect all of your health.

4. PCOS requires patience

Overcoming PCOS takes time. This is in large part because each woman’s PCOS is unique. You cannot necessarily follow the prescriptions written for somebody else. You need to follow your own path.

Following your own path with PCOS means getting tests done, talking with your doctor or other health professionals, doing research, experimenting with different hypotheses you have about what’s causing your PCOS and how to overcome it, and giving your body the time it needs to heal from underlying health conditions.

The thing about PCOS is that it is always caused by an underlying condition. Until this condition is cured, the PCOS will not go away. No medication will cure the PCOS. No wishful thinking. The only thing that can help you overcome PCOS is making the dietary and lifestyle changes you need in order to heal the underlying condition.

5. Sometimes the most important thing is being honest with yourself.

When I had PCOS, I was in serious denial.

I thought: “there’s got to be a cure out there that will enable me to have my cake and eat it, too!”

I kept looking for the secret pill, the magic bullet.

I suspected that I needed to gain weight in order to regain hormone balance, but I didn’t want to. I had worked very hard starving myself and exercising twice daily in order to fit into the body mold I thought was “sexy.”

So I ignored weight gain as a possible cure. Instead I tried taking metformin and spironolactone, two drugs that did significant damage to organs in my body that I still haven’t recovered from. Instead I waited. Instead I kept looking for a different cure.

Eventually I summoned the courage to gain some weight, and my menstrual cycle returned.

You may not have the exact same story as me, but maybe it’s a similar one. Maybe you suspect you need to eliminate grains from your diet but are afraid to. Maybe you don’t want to give up sugar. Maybe you don’t want to give up being a Cross Fit athlete. Maybe your job is really stressful but you can’t bring yourself to leave. Maybe you’re just afraid of change, or lazy.

Sometimes the best thing you can do for your PCOS is simply to be honest. Do some tests, be virogously honest with yourself, and then craft a plan for healing. This, in my perspective, is the best thing you can do to speed up your healing from PCOS. It’ll help you get right down to the cures you need, instead of flailing about hoping things will just get better.


So that’s it for the 5 most important things I wish I knew back in the day.

If I had, I would have saved myself years of both physical and mental anguish.

You can read more about what PCOS is in this post,

or if you already know you’ve got it, check out that manual I wrote for overcoming PCOS, at this link. It’s an immediate download – you could get started on the most effective healing path for you today. !


So what about you? What do you wish you knew when you were diagnosed with PCOS? What about other health conditions? What advice would you give your younger self?


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