Not all PCOS is the same…
Not All PCOS Is the Same
Living with PCOS can feel overwhelming, confusing, and sometimes downright unfair. You’ve likely heard generic advice like “just lose weight” or “cut out carbs.” If you’ve tried these and they didn’t work, it’s not your fault. PCOS isn’t a one-size-fits-all condition. [Add a little quip here like do you know your subtype, make it sound more appealing, spark curiosity]
There are different types of PCOS, each with its own root causes. That means your diet, activity levels, supplements, and even your self-care routine need to match your body’s unique needs—not someone else’s.
Let’s break this down together so you can find your path to balance.
What is a PCOS “Type” or Phenotype?
A PCOS Type is a way to discuss and understand the etiology or root-cause factors of PCOS, which are unique to different women. We are all bio-individual, and the PCOS “types” or phenotypes are a way that (primarily funcitonal medicine) doctors can help patients understand more of their own biology & endocrine functions. Additionally, “typing” your polycystic ovary syndrome helps act as a guide for best actions to get your PCOS into remission (or at least far less symptomatic and disruptive to your life). Understanding your PCOS type helps you navigate lifestyle decisions, understand which interventions (eg. dietary changes, movement or workout choices, supplements, etc) to prioritize to get the best return on your efforts! We discuss the five PCOS types here, but always keep in mind that PCOS typing is a focus on your most important root cause, this isn’t an all or nothing label. Most women with PCOS, especially those who are suffering with the worst symptoms, are dealing with a “perfect storm” of root causes which combine. So if you feel like “wait, those ALL sound like they could be MY root cause” - you’re in good company! We created a quiz which you can take here to help you distinguish your “type” and narrow your focus to get started. But working on any of these areas is always supportive to your body & hormones for PCOS healing!
Insulin-Resistant PCOS
This is the most common type of PCOS, and is an underlying issue in all PCOS to some degree. It’s caused by your body struggling with blood sugar balance. When our blood sugar spikes and drops (what we refer to as a “roller coaster” pattern) aggressively throughout the day, this affects your body’s insulin production and your cells responsiveness to the effects of insulin. [perhaps I can write a more technical blog about insulin resistance and we can link it here like: “If you’d like to nerd out some more about insulin, its roles, how it affects your hormones and the nitty-gritty on insulin resistance, mosey over to this blog to learn more (this is one of our favorite blogs if our PCOS Type Quiz says this is your phenotype)! If you have Insulin-Resitant PCOS (meaning insulin resistance is the most crucial root-cause factor for you & your PCOS),you might notice stubborn weight gain (especially around your belly), intense carb cravings, or feeling fatigued after meals.
Again, it’s not about just losing weight or cutting carbs—it’s about gradually changing your lifestyle and making choices that nourish your body. For example, here’s a sugar-balancing recipe you’ll love! [link to the other blog with recipe]
Okay, Dr. K., so what can I do about it?
Good news: there’s a lot you can do to improve your quality of life and reverse PCOS symptoms. But don’t overwhelm yourself—stress is not your friend. Start with these three simple steps:
Focus on balanced meals with protein, fiber, and healthy fats. It’s not about cutting everything out; it’s about nourishing your body. The order we consume our meals also affects blood sugar - go for fiber, protein, and fat first, save carbs for later in the meal (more on that here). Think addition, not restriction. Here’s an example of a sugar-balancing plate:
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Strength training works wonders for improving insulin sensitivity. Adding lean muscle mass doesn’t just support your metabolism—it’s an investment in your health.
Supplements I recommend for this type of PCOS are inositol, berberine, omega-3s, and a tablespoon of apple cider vinegar before meals.
Adrenal PCOS
Tired but wired? Off - weget it. This type of PCOS is triggered by excess stress hormones, primarily cortisol. If your PCOS symptoms flare during stressful times or you’re constantly running on empty, this might be your type. For years, people called this “lean PCOS,” but that label doesn’t always fit and can be misleading.
What Can Help:
Swap high-intensity workouts for calming movements like yoga or Pilates. Your body needs less stress, not more. Slow resistance training is also a great hack for this type, BUT we don’t want to be doing that fasted or immediately after waking up. Our body needs resistance training, but not in a way that will just spike cortisol more! Starting with something like walking wearing a weighted vest is a great option.
Make sleep a non-negotiable. It’s a form of self-care, not laziness. Forget the hustle culture mantra that tells you otherwise. Your health comes first!
Incorporate daily moments of calm, like deep breathing, journaling, grounding, or reconnecting with joy. When was the last time you truly enjoyed your favorite hobby?
Supplements I recommend: Ashwagandha, omega-3s, methylated B vitamins, and L-theanine can be incredibly supportive for adrenal health.
Inflammatory PCOS
Inflammation can wreak havoc on your hormones, causing fatigue, digestive issues, and skin problems like rashes or acne. Often, it’s tied to gut health or food sensitivities.
How to Ease Symptoms:
Anti-inflammatory foods are your best friends. Think leafy greens, berries, wild-caught fatty fish, and turmeric-spiced dishes.
Healing your gut is essential. Identifying and reducing inflammatory foods can ease symptoms.
Supplements I recommend include omega-3s, turmeric, probiotics, NAC (N-acetylcysteine), and magnesium. These work together to calm inflammation and support your body.
Post-Pill PCOS
If your symptoms appeared or worsened after stopping birth control, you’re not alone. This type of PCOS happens when your hormones struggle to regulate after years on the pill. Although many conventional doctors will still argue that this is not a PCOS type (or even a legitimate medical condition), years in consults and exams with women who suffer after stopping birth control tells us another story. The functional medicine community has long recognized the destructive & hormone imbalancing effects of birth control, and the research is finally catching up, too!
Solutions for a Healthier You:
Regular bowel movements! Seriously. Become a “super pooper” for hormone regulation. We don’t want to upregulate detoxification without supporting the pathways out of the body; and elimination is a big priority! Starting with habits like hydration (with electrolytes), fiber and sitting in a low squat are helpful to encourage regular bowel movements.
Support your liver with foods like broccoli, cauliflower,, and other detox-friendly veggies. Your liver plays a HUGE role in hormone balance.
Love your liver a little extra with supplements like methylated B vitamins, inositol, milk thistle, and Vitex (under professional guidance).
Be patient with yourself—this type often resolves naturally over time as your body detoxes, heals, and learns to regulate again;, but nutrition and lifestyle improvements support can speed up the process immensely.
Hypothyroid PCOS
Hypothyroidism can complicate PCOS symptoms, and they’re often confused or misdiagnosed. Low thyroid function can mimic PCOS, with symptoms like:
Fatigue
Weight gain
Irregular cycles
How to Address It:
Testing is essential. Understanding your thyroid function can uncover issues that may be mistaken for PCOS.
Focus on thyroid-supportive nutrients like selenium, iodine, and zinc.
Supplements and medications for thyroid health, under a healthcare provider’s guidance, can make a big difference. [we can link to another blog talking about thyroid optimal lab ranges and how to take care of thyroid. I’m happy to help if you’d like me to write another one on that topic 🙂]
Not sure where to start? We’re here to help:
Here’s the thing: PCOS is personal. What works for one person may not work for another, and that’s okay. Understanding the root cause of your symptoms is the first step to real, lasting relief and healing.
You deserve to feel good in your body. You deserve to feel understood.
Are you ready to discover your PCOS type and create a personalized plan that actually works?
Book a consultation today, and let’s work together to bring your hormones back into balance and get you feeling like yourself again.
