(How) I no longer have PCOS!

DIAGNOSING PCOS

In August 2022 I did some blood tests which showed that I had high levels of testosterone. Feeling a little concerned, I went to my GP, who referred me for a scan of my ovaries. The scan showed that I had cysts on them. According to the NICE guidelines, which are what the NHS follow, to be diagnosed with polycystic ovarian syndrome (PCOS), you need to have two out of these three criteria:

1. Signs of high androgens ('male' hormones e.g. testosterone) like acne or hirsutism, or blood tests showing high androgens

2. Cysts on the ovaries

3. Lack of ovulation, often leading to menstrual irregularities like infrequent or absent periods

My tests showed that I fit the criteria - lucky me! The guidelines also say that 'a diagnosis of PCOS can be seen as enduring/lifelong', which sounds a little depressing.

I'm here to tell you that I no longer have high levels of testosterone, my FSH to LH ratio is great, my cycle length is now 29 days, and I don't have cysts on my ovaries anymore. So it's not all doom and gloom!

Doom and gloom is not possible when dressed as a frog under a lily pad - try it!

As PCOS is a syndrome, which basically means a collection of signs and symptoms, it has quite a few different root causes. The three main driving factors are insulin resistance, adrenal dysfunction which is often linked to stress, and inflammation. Women usually have one key underlying driver, but often elements of all three will be present.

HOW I FIXED IT

I worked out through testing and my signs and symptoms that insulin resistance played the most important role in driving my PCOS. High levels of insulin cause the ovaries to produce more androgens, and it can also interfere with LH/FSH balance. Based on this, I took some simple steps to try and address the root cause.

The changes I made were purely food and lifestyle based, I used no medications. Here are some of the things I've done, but as everybody is different and PCOS is complicated, these might not be what fix it for you. They're a good starting point though.

1. I started eating more protein: I aim for 30g protein at every meal now. Whenever I'm eating something, even if it's a delicious big bowl of pasta, I always think 'where's my protein coming from.' This is something that never even used to cross my mind!

   
   

2. I started strength training: Again, something that was never on my radar because I 'didn't want to get bulky.' Getting bulky from weights is a myth, it's not something that happens easily! Strength training is important because you need muscle to clear glucose (sugar) from your blood. Muscles are like your glucose suitcases - this is where it's stored and used. If you have low muscle mass, you're more likely to be insulin resistant as the levels of glucose in your blood will be higher, so your body secretes more insulin to try and dispose of it, eventually leading to insulin resistance as your body is no longer responsive to it. I now do strength sessions 2-3 times a week.

   
   

3. I started taking specific supplements: Supplements can be really helpful if you've laid the right foundations in terms of food and lifestyle. They can support hormonal balance, e.g. by lowering levels of more potent forms of testosterone, they help to manage the damaging impacts of stress on the body, and they can lower inflammation. One of the most useful ones I still take is myo-inositol. This has been shown to increase insulin sensitivity, reduce testosterone, and regulate ovulation. I take 1.5 tsp of this one in yoghurt or a smoothie most days. (Use code LAJN15 for 15% off everything at The Natural Dispensary!)

   
   

4. I got my sugar addiction under control: The more carbs and sugar you eat, the more insulin your body has to produce, which means the more testosterone your ovaries create. It sounds silly, but I used to be unable to walk past fresh cookies in a supermarket without buying them. Now, I can do this much more easily and I feel in control. I talk about how I improved my relationship with sugar here.

Making these food and lifestyle changes has altered my internal environment, which is reflected in how I look and feel. I have lost weight, my acne has improved drastically, and I feel more energised and alive. See the pictures below for my skin now vs then!

If you'd like support in getting to the bottom of what's driving your PCOS and how to address it, please do get in touch. Send me a message on Instagram, email me at layla@laylajohansen.com, or book in for a free twenty minute call to discuss how I can help. I'd love to hear from you and be your partner in this :)