How Insulin Resistance Drives PCOS and What You Can Do About It

Myrthe

· 8 min read
PCOS is often driven by insulin resistance, which disrupts hormonal balance. Discover how this condition links to high androgen levels, and learn effective strategies like diet, exercise, and supplements to manage symptoms and improve overall health.

Polycystic Ovary Syndrome (PCOS) is a challenging and often devastating condition that affects millions of women worldwide. While it's commonly associated with ovarian cysts, the real culprit is insulin resistance, often triggered by a diet high in sugar and processed carbs. PCOS can disrupt not only physical health but also emotional well-being, causing symptoms like irregular periods, weight gain, and fertility struggles. The good news is that with the right lifestyle changes, it’s possible to reverse many of these effects. In this post, we’ll dive into what PCOS is, why it happens, and how you can take control today.

What Is PCOS?

PCOS stands for Polycystic Ovary Syndrome. The term "poly" means "many," referring to the multiple small follicles (not actual cysts) that develop on the ovaries. However, the condition encompasses far more than ovarian changes. Common symptoms include:

  • Irregular or prolonged menstrual cycles
  • Excess production of male hormones (androgens)
  • Infertility
  • Hirsutism (excessive hair growth on the face or body)
  • Hair thinning on the scalp
  • Acne
  • Insulin resistance
  • Depression

If you search online, you’ll often find vague explanations pointing to genetic or environmental factors as causes. Conventional medicine also states that PCOS has no cure but can be managed with medications like metformin or birth control. But the truth is much simpler: insulin resistance, primarily driven by a diet high in processed carbohydrates.

The Key Factor

To understand PCOS, you must first understand insulin resistance.

What Is Insulin?

Insulin is a critical hormone produced by the pancreas. It helps cells absorb glucose (sugar) from the bloodstream to be used as energy or stored for later use, keeping blood sugar levels stable.

What Is Insulin Resistance?

If you regularly consume high amounts of sugar and carbs, over time, cells can become less responsive to insulin. This condition, known as insulin resistance, forces the pancreas to produce more insulin. Chronically high insulin levels can lead to issues like obesity, type 2 diabetes, and metabolic syndrome.

How Does Insulin Resistance Relate to PCOS?

Here’s the crucial connection: elevated insulin levels stimulate the ovaries to produce more androgens (male hormones like testosterone). These excess androgens are responsible for nearly all PCOS symptoms, including irregular periods, excessive hair growth, and acne.

Interestingly, many doctors don’t routinely test insulin levels. They often rely on blood sugar levels, which can appear normal even when insulin is elevated. This oversight leaves many women unaware of the true root cause of their PCOS.

What Can You Do About PCOS?

The good news is that addressing insulin resistance can significantly improve PCOS symptoms. Here’s how:

1. Adjust Your Diet

Diet plays a major role in managing insulin resistance. Consider the following approaches:

  • Carnivore Diet
    The carnivore diet, consisting exclusively of animal-based foods, eliminates carbohydrates entirely. This can stabilize insulin levels, reduce inflammation, and improve hormonal balance. Beyond its effects on insulin, the carnivore diet offers overall health benefits, including better digestion and reduced symptoms of certain chronic conditions.
  • Low-Carb or Ketogenic Diet
    A ketogenic diet shifts your body’s primary energy source from carbohydrates to fats. By significantly reducing carb intake and increasing healthy fats, the diet lowers insulin demand, balances blood sugar levels, and improves insulin sensitivity. For people with insulin resistance or PCOS, keto can help regulate hormones and support weight loss.
  • Intermittent Fasting
    Periods of fasting allow your body to naturally lower insulin levels by utilizing stored glucose and fat reserves.
  • Limit Sugar and Refined Carbs
    Foods high in sugar or refined carbohydrates cause insulin spikes. Reducing these helps stabilize blood sugar and hormonal balance.

2. Incorporate Regular Exercise

Physical activity improves insulin sensitivity and reduces androgen levels. Strength training and cardiovascular exercise are particularly beneficial.

3. Prioritize Stress Management and Quality Sleep

Chronic stress raises cortisol levels, which can worsen PCOS symptoms. Techniques like yoga, meditation, and mindfulness can help reduce stress. Additionally, good sleep hygiene supports hormonal balance and overall well-being.

4. Herbs and Supplements

Certain herbs and supplements can be very effective in improving insulin resistance and addressing high androgen levels. For example, Inositol and Berberine are well-researched supplements that help improve insulin sensitivity. Spearmint Tea has been shown to reduce androgen levels and improve symptoms like hirsutism. While they are not addressing the driver of PCOS, they can significantly alleviate symptoms. Check out my other blog post: 5 Powerful Herbs to Help Manage Elevated Testosterone in Women with PCOS.

PCOS and Hidden Dietary Factors

Glyphosate-based herbicides found in food can play a significant role in hormonal health. Glyphosate, the active ingredient in many commonly used herbicides, is often present in genetically modified (GM) crops and foods. Residues can remain in the food you consume, potentially impacting your hormones.

This study investigated the effects of glyphosate and found notable evidence of its impact on hormonal and reproductive health:

  • Endocrine Disruption: The study highlighted how glyphosate-based herbicides can interfere with hormonal regulation, particularly by disrupting estrogen and androgen pathways. Even low levels of glyphosate exposure can potentially contribute to conditions like PCOS by affecting the balance of key reproductive hormones.
  • Impact on Steroidogenesis: Glyphosate exposure has been shown to impact enzymes critical for the synthesis of steroid hormones. This includes enzymes like aromatase, which plays a key role in converting androgens to estrogens. Disruption in this process can lead to hormonal imbalances associated with PCOS.
  • Reproductive and Developmental Effects: The research also highlighted that glyphosate exposure, even at low levels, could adversely affect the development and function of reproductive organs, potentially contributing to the manifestation of reproductive disorders.

These findings underscore the concern that glyphosate residues in food can interfere with hormonal pathways, leading to potential long-term health implications, such as PCOS. Reducing exposure to glyphosate through dietary choices—such as opting for organic and non-GMO foods—could be an important step in managing PCOS and promoting better hormonal health.

Conclusion

PCOS is often misunderstood, but its root cause—insulin resistance—is relatively straightforward. By targeting this issue through dietary changes, exercise, stress management, and the right supplements, women can effectively manage symptoms and improve their health. With the right approach, it's possible to take control of PCOS and enhance overall quality of life.

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