PCOS Natural Remedies: Effective Diet and Lifestyle Strategies for Symptom Relief 

August 25, 2025

Polycystic Ovarian Syndrome (PCOS) impacts approximately 5 to 10 million women in the United States, making it one of the most prevalent hormonal disorders among women of reproductive age. Despite its prevalence, many women face dismissive diagnoses, hearing “everything looks normal” while grappling with irregular periods, weight gain, acne, excess hair growth, or infertility. At Hotze Health & Wellness Center, we understand the frustration of seeking answers after conventional approaches fall short. Our integrative approach targets the root causes of PCOS, primarily insulin resistance and inflammation, through integrative remedies that empower women to take control of their wellness journey. We prioritize prevention and personalized care, addressing the whole body to restore balance and vitality. 

Understanding PCOS: Symptoms and Causes 

Polycystic Ovarian Syndrome is defined by three primary characteristics, though a diagnosis does not require all three: 

• Irregular or absent ovulation 
• Elevated androgen levels (male hormones) 
• Polycystic ovaries visible on ultrasound 

Common symptoms include: 

• Weight gain or difficulty losing weight 
• Acne or oily skin
• Excess facial or body hair (hirsutism) 
• Irregular or heavy menstrual cycles 
• Infertility 
• Thinning scalp hair 
• Mood swings or depression 

These symptoms often stem from metabolic dysfunction, with insulin resistance playing a central role. 

Insulin Resistance: The Core Issue 

Insulin resistance occurs when cells become less responsive to insulin, the hormone responsible for glucose uptake. This prompts the pancreas to produce more insulin, disrupting ovulation, elevating testosterone, and promoting inflammation and abdominal fat storage¹. Integrative PCOS natural remedies focus on reversing this dysfunction through targeted nutrition, supplementation, and lifestyle changes, reducing reliance on medications like birth control or metformin. This guest-centered approach (we call our patients guests) considers your full health story—lifestyle, diet, stress, and environment—to create sustainable solutions that prevent future health issues. 

10 PCOS Natural Remedies 

1. Eliminate Sugar and Refined Carbohydrates 

Reducing sugar and refined carbs is critical for managing PCOS symptoms. These foods spike insulin levels, exacerbating hormonal imbalances².  

Foods to Avoid	Foods to Choose
White bread, pasta	Leafy greens, cruciferous vegetables
Sugary drinks	Low-glycemic fruits (e.g., berries)
Processed snacks	Grass-fed meats, wild-caught fish
Candy	Healthy fats (e.g., avocados, olive oil)

A low-glycemic or Paleo-inspired (Keto or Mediterranean) diet supports ovulation and weight management in PCOS³. 

2. Try a Yeast-Free Cleanse 

Gut dysbiosis and yeast overgrowth are common in PCOS, contributing to bloating, cravings, and fatigue. A yeast-free cleanse eliminates sugars, yeast-containing foods, and high-starch items, promoting a balanced microbiome and reducing symptoms. Click HERE to join the free Yeast-Free With Me Support Program. 

3. Incorporate Targeted Supplements and Compounded Medications 

Supplements can address metabolic and hormonal imbalances. Consider: 

• Inositol: Mimics insulin’s effects, improving ovulation in over 50% of PCOS patients⁴. 
• Berberine: Supports blood sugar and ovulation, rivaling metformin’s efficacy⁵. 
• Omega-3 Fatty Acids: Reduces inflammation and testosterone while improving insulin sensitivity⁶. 

Call the Certified Nutritionists at Physicians Preference Vitamins for assistance in choosing the right supplements for you at 281-646-1659. 

There are also compounded medications, such as Sirolimus (aka Rapamycin), that mimic fasting and can assist in metabolic health and balance insulin levels in your body. Some of the benefits of Sirolimus are reduced fat mass, enhanced cellular cleaning (autophagy), improved insulin signaling, and reduced inflammation. Sirolimus is a compounded medication that requires partnership with a doctor who understands dosing and, of course, a prescription. To learn more or if your provider would like to learn more, reach out to Physicians Preference Pharmacy at 281-828-9088 to speak with an expert pharmacist, who would be happy to provide more information and dosing protocols. You can also read this blog on Sirolimus to learn more now: Sirolimus (AKA Rapamycin): Compounded for Longevity and Cellular Health.

4. Balance Hormones Naturally 

Low progesterone due to anovulation (the failure of the ovaries to release an egg during a menstrual cycle) is common in PCOS. Bioidentical progesterone, administered on days 15–28 of the menstrual cycle, can regulate periods and improve mood. Unlike synthetic hormones, bioidentical options match your body’s natural hormones. At Hotze Health & Wellness Center, we customize hormone plans based on clinical history and lab results, potentially including progesterone, DHEA, or thyroid support. Explore our hormone–balancing program for women. 

5. Prioritize Exercise for Insulin Sensitivity 

Exercise enhances insulin sensitivity, even without weight loss. If you don’t exercise at all, start with just a 10-minute walk per day to build a sustainable habit. For those ready to do more, focus on: 

• Strength training or bodyweight exercises to build muscle and lower androgens 
• Low-impact cardio like walking or hiking to support metabolism 

Aim for 20–40 minutes of activity 4–5 times weekly. Simple movements like stretching or dancing also improve energy and blood sugar control.  

6. Support Detoxification Pathways 

PCOS can impair detoxification due to genetic factors (e.g., MTHFR variants) or toxin exposure. Support detox with: 

• Drinking half your body weight (in ounces) of filtered water daily 
• Consuming liver-supporting foods like dandelion or broccoli sprouts 
• Avoiding xenoestrogens from plastics and pesticides 
• Considering a 14-day metabolic detox 

Sauna therapy and dry brushing further promote lymphatic drainage, clearing hormonal metabolites.  

7. Manage Stress and Improve Sleep 

Chronic stress elevates cortisol, worsening insulin resistance. PCOS patients often face anxiety and poor sleep. To reset your nervous system: 

• Aim for 7–9 hours of sleep in a dark, cool room 
• Practice breathwork, meditation, or journaling 
• Avoid screens 60 minutes before bed 
• Use Vagus nerve stimulation (Example, Click Here: Truvaga device. This simple device can be a life changer!) for relaxation, assistance with moods, panic attacks, headaches, and so much more. 

These practices reduce stress-related inflammation and support hormonal balance.  

8. Avoid Endocrine Disruptors 

Chemicals in plastics, pesticides, and fragrances disrupt hormone signaling, particularly in PCOS. Reduce exposure by: 

• Using glass containers 
• Choosing organic produce 
• Avoiding scented candles and parabens 
• Switching to natural personal care products 

Quick Tip: Choose natural, fragrance-free cleaning products to reduce exposure to hormone-disrupting chemicals and support PCOS management. 

9. Track Progress, Not Perfection 

Even a 5–10% weight reduction can restore ovulation in over 55% of PCOS guests ⁷. Monitor improvements like regular periods, clearer skin, better mood, and stable energy. Lab markers (insulin, glucose, testosterone) also indicate progress. 

10. Partner with Experts for Personalized PCOS Care 

At Hotze Health & Wellness Center, we look beyond routine lab tests to identify the underlying factors driving your PCOS symptoms. Our integrative approach combines tailored nutrition, supplementation, and hormone balancing to support your body’s overall metabolic health and promote lasting wellness.  

Frequently Asked Questions About PCOS Natural Remedies 

Can diet alone manage PCOS symptoms?

A balanced, low-glycemic diet can significantly reduce symptoms like irregular periods and insulin resistance, but combining it with lifestyle changes, hormonal balancing, and supplements often yields the best results. 

How long does it take to see results with natural remedies?

Improvements like better energy or clearer skin may appear within weeks, while ovulation or weight loss may take 3–6 months (or longer), depending on individual factors.  

Start Your PCOS Journey Today 

Don’t let PCOS hold you back from living your best life. Our integrative approach at Hotze Health & Wellness Center can help you balance hormones, boost energy, and regain confidence. Schedule your complimentary 30-minute consultation now by calling 281-698-8698 or booking online. Our consultations are always free. It’s a pressure-free conversation where you can ask questions, share your concerns, and discover whether our integrative, root-cause approach is the right fit for you. It would be our privilege to serve you. 

You deserve answers. You deserve care that listens. You deserve to thrive. 

References

1. Diamanti-Kandarakis, E., et al. “Pathophysiology and Types of Insulin Resistance in PCOS.” Trends in Endocrinology & Metabolism, vol. 18, no. 7, 2007, pp. 273–278. 
2. Douglas, C. C., et al. “Role of Diet in the Treatment of Polycystic Ovary Syndrome.” Fertility and Sterility, vol. 92, no. 1, 2009, pp. 1–12. 
3. Marsh, K. A., et al. “Low Glycemic Index Diets Improve Menstrual Regularity in Women with PCOS.” American Journal of Clinical Nutrition, vol. 92, no. 1, 2010, pp. 102–109.
4. Unfer, V., et al. “Effects of Myo-Inositol in Women with PCOS: A Systematic Review of Randomized Controlled Trials.” Gynecological Endocrinology, vol. 28, no. 7, 2012, pp. 509–515. 
5. Wei, W., et al. “Comparison of the Effects of Berberine and Metformin on Reproductive and Metabolic Features in Women with PCOS.” European Journal of Endocrinology, vol. 166, no. 1, 2012, pp. 99–105. 
6. Oner, G., et al. “Omega-3 Fatty Acids in the Management of PCOS.” Journal of Ovarian Research, vol. 4, no. 1, 2011, p. 16. 
7. Moran, L. J., et al. “Lifestyle Changes in Women with Polycystic Ovary Syndrome.” Cochrane Database of Systematic Reviews, 2011. 

Categories: PCOS

Tags: berberine, hormone balance, inositol, insulin resistance, integrative health, PCOS natural remedies, PCOS symptoms, progesterone, Women(s) health

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