7 PCOS Mistakes That Are Sabotaging Your Health (and How to Fix Them)

If you’ve been diagnosed with PCOS, navigating the condition can feel like a confusing journey full of trial and error. But while it’s natural to make a few missteps along the way, some common mistakes could be making your symptoms worse. Here are 7 of the most frequent PCOS mistakes I see women make and how you can avoid them.

1. Over-Restricting Your Diet

One of the biggest mistakes women with PCOS make is jumping into extreme diets, such as cutting out all carbs or drastically reducing calorie intake. While it may seem like a quick fix for weight loss or balancing hormones, over-restricting can backfire. Severe restriction can slow your metabolism, mess with your blood sugar, and ultimately make symptoms like fatigue, cravings, and mood swings worse.

Quick Fix: Focus on balance. Include complex carbs like quinoa or sweet potatoes, paired with protein and fiber-rich foods, to stabilize blood sugar and keep hunger in check.

2. Skipping Meals or Fasting for Too Long

Intermittent fasting has become a popular trend, but for women with PCOS, skipping meals or fasting for too long can be a slippery slope. Long fasting periods can lead to blood sugar crashes and binge eating later in the day, which wreak havoc on insulin levels and exacerbate hormone imbalances.

Quick Fix: Stick to regular, balanced meals, especially ones high in protein, fiber, and healthy fats, to maintain stable blood sugar levels throughout the day.

3. Overdoing High-Intensity Workouts

While regular exercise is great for PCOS, going too hard with high-intensity workouts every day can elevate cortisol levels and cause more harm than good. PCOS already comes with higher stress and cortisol, and intense exercise can add fuel to the fire, making it harder to lose weight and worsening symptoms like fatigue and hormonal imbalance.

Quick Fix: Incorporate a mix of low-impact workouts like walking, yoga, or Pilates alongside strength training. Listen to your body and allow it time to recover between intense workouts.

4. Focusing Only on Weight Loss

It’s easy to get caught up in the number on the scale when dealing with PCOS. But obsessing over weight loss can take the focus away from what really matters - balancing hormones and improving overall health. Simply aiming to lose weight can lead to unhealthy habits, stress, and frustration, which can all worsen PCOS symptoms.

Quick Fix: Shift your focus to how you feel rather than the scale. Prioritize healthy habits like managing blood sugar, improving sleep, and supporting gut health - weight loss will often follow naturally.

5. Not Addressing Insulin Resistance Early

Insulin resistance is a major driver of PCOS symptoms, but many women don’t realise its role early on. Ignoring insulin resistance can lead to worsening symptoms like weight gain, acne, and irregular periods. Tackling it head-on is key to improving your health.

Quick Fix: Prioritise foods that help balance insulin, like high-protein meals, healthy fats (avocados, nuts, seeds), and plenty of fibre. Simple hacks like walking for 10 minutes after meals can also improve insulin sensitivity.

6. Ignoring Sleep and Stress Management

Stress and poor sleep are often overlooked when it comes to managing PCOS, but both have a huge impact on hormone balance. Stress elevates cortisol levels, which can raise blood sugar and worsen insulin resistance. Similarly, poor sleep reduces insulin sensitivity, making it harder to manage symptoms.

Quick Fix: Prioritize getting 7-9 hours of sleep each night and establish a calming nighttime routine. Incorporate daily stress-reduction techniques like deep breathing, meditation, or even taking a walk to keep cortisol levels in check.

7. Relying Only on Medication

While medications like Metformin or birth control can be helpful in managing PCOS symptoms, relying solely on medication without addressing underlying lifestyle factors can lead to limited results. PCOS is a multifaceted condition, and without making changes to your diet, exercise, and stress management, symptoms may persist.

Quick Fix: Use medication as part of a broader approach that includes a PCOS-friendly diet, regular movement, and stress reduction. This way, you tackle the root causes and create long-term change.

Ready to Take Control of Your PCOS?

Avoiding these common mistakes can help you start reversing your PCOS symptoms and feel like yourself again. If you’re ready to take the next step, the PCOS Repair Program is designed to help you tackle insulin resistance, balance your hormones, and reduce inflammation—naturally. With over 75 PCOS-friendly recipes, tailored meal plans, and expert guidance, this step-by-step program is the perfect place to start your journey.