The time has finally come- you're off the birth control pill and are excited to begin trying for a baby, OR you're preparing to try for your second child, and yet here you are- wondering if you're even ovulating and waiting out one long, random cycle after another.
There is so much on your mind...
You want to avoid expensive treatments and fall pregnant without needing to go down the Letrozole route OR if you do end up going down this path then want to make sure it's successful first time around
You’re tired of conflicting, confusing advice and just want to know what actually works- if anything?! To help with falling pregnant faster.
You don't know if you're ovulating and even if you are- aren't sure how to pinpoint this since OPK's can be so inaccurate with PCOS
You have heard that supplements can make a big difference but don't want to waste time and money on ones that might not help or worse- could make things worse
Are confused about what actually might help you to restore your cycle- is it low carb? Should you cut the dairy and gluten? Do you really need to lose weight like the GP suggested?
I can assure you that you are not broken, PCOS is not your fault, and it is 100% possible to improve your fertility and fall pregnant with PCOS. You CAN restore a healthy cycle naturally.
There is an ever-growing amount of research that supports that specific nutrition, lifestyle, and supplementation changes can make a significant impact on your cycle regularity and chances of pregnancy. There is an ever-growing amount of research that supports that specific nutrition, lifestyle, and supplementation changes can make a significant impact on your cycle regularity and chances of pregnancy.
Let's start with what is going on. Why is it that your cycles are all over the place?
When we look at the underlying reasons for irregular cycles and anovulation, there are so many things that could be contributing. Here are a few of the top things that might be going on for you...
High Androgens → Can lead to poor egg quality & prevent ovulation.
High LH (Luteinizing Hormone) → Can disrupt normal ovulation patterns and give false positive OPKs
Insulin Resistance → Causes excess insulin, which raises androgens & disrupts ovulation.
Higher levels of inflammation and oxidative stress can damage eggs before they mature- meaning less chance of a healthy egg ovulating.
Long cycles mean eggs take longer to develop, increasing the chance of abnormalities.
Higher levels of testosterone & DHEA-S can prevent the follicles in your ovaries from developing properly.
Nutrient deficiencies (more common with PCOS) can interfere with ovulation
The GREAT news is that all of these things can be modified and fixed through correct nutrition and lifestyle changes!
You just need a solution to help you...
Regulate ovulation naturally
Improve insulin sensitivity and egg quality
Reduce inflammation and support hormone balance
Give your body the right nutrients to thrive
But firstly- does diet really make a difference? How legit is this?
It can be hard to believe that simply making tweaks and changes to your diet can be enough to improve your fertility and regulate your cycle. Is it worth it? Should I just jump straight to metformin and letrozole? So let me show you some pretty incredible stats on the potential impact...
Myo-Inositol & D-Chiro-Inositol (DCI)
Myo-inositol & D-Chiro Inositol have been shown to restore ovulation in up to 88% of women with PCOS and improve menstrual regularity.
Myo inositol enhances insulin signaling, reduces androgen levels, and improves oocyte quality in IVF patients.
Source: Facchinetti et al., 2020 (Nutrients Journal)
Mediterranean Diet & Healthy Fats
Higher intake of mono unsaturated fats (olive oil, avocados, nuts) is linked to higher pregnancy rates and lower inflammation in women with PCOS.
Omega-3 Fatty Acids found in fatty fish, flaxseeds, and walnuts, reduce testosterone levels, improve egg quality, and lower inflammation in PCOS.
Source: Gaskins et al., 2018 (American Journal of Clinical Nutrition)
Full-Fat Dairy vs. Low-Fat Dairy
Full-fat dairy is linked to better ovulatory function, and daily cheese intake has been shown to reduce miscarriage risk by 30%.
Source: Chavarro et al., 2007 (Human Reproduction Journal)
Vitamin D & PCOS Fertility
Up to 67-85% of women with PCOS have Vitamin D deficiency, which worsens insulin resistance and ovulatory dysfunction.
Vitamin D sufficiency is associated with higher pregnancy rates and lower miscarriage risk in IVF patients.
Source: Pal et al., 2019 (Journal of Clinical Endocrinology & Metabolism)
Protein Intake (Plant vs. Animal)
Swapping just 5% of total daily energy intake from animal protein to plant-based sources (beans, lentils, nuts) reduces the risk of ovulatory infertility by 50%.
Source: Chavarro et al., 2008 (American Journal of Obstetrics & Gynecology)
It can take 12 weeks to start seeing results from your diet, supplement, and lifestyle changes- so let’s jump right in...
Firstly- it's important to make sure that you aren't making any common fertility nutriiton mistakes. Here are some of the most common ones that I see...
Cutting Calories Too Low & Over-Focusing on Weight Loss
A weight loss diet is not the same as a fertility diet! Focusing on low calorie foods or dropping below 1300-1500 calories/ day can hurt your fertility and cause elevated cortisol- which can worsen cycle regularity. Make sure your calorie intake is adequate and you are taking into account any additional calories required due to exercise.
Cutting Out Dairy
Avoidance of dairy can reduce your nutrient intakes and stores of calcium, B vitamins and vitamin D. Given that the risk of nutrient deficiencies is already high with PCOS (particularly with Vit D) then this is definitely something to avoid restricting. Research has also shown that full-fat dairy is one of the 5 key factors associated with a reduction in anovulatory infertility by 69%. It has also been associated with a 30% reduction in the risk of miscarriage for women who ate 40g of cheese every day.
Cutting carbs too low
Cutting carbohydrates too low can lead to a restrict/ binge cycle where you don’t eat enough carbohydrates to sustain you → your blood glucose levels drop and your body responds with hunger → you crave sugar or carbohydrates as your body’s way to increase blood sugar levels quickly → you are now more prone to binge eating a large amount of carbohydrates (usually high sugar / refined options) → you experience a big crash in blood sugars→ (and repeat)
Insufficient carbs can also contribute to hormonal imbalances (carbohydrates are necessary in the production of sex hormones), vitamin deficiencies especially B vitamins (important for ovulation and reproductive health), fatigue (hello skipped workouts), and poor sleep. Not to mention the negative impacts you might also experience on libido, brain fog, and mood.
Taking supplements that are not specific to your needs
There are SO many supplements claiming to help PCOS symptoms and many that lack strong evidence or are dosed incorrectly. Supplements like DIM, maca, Vitex (Chasteberry), or labelled "hormone balancing" blends are often ineffective and not proven safe for preconception either. Furthermore it always pays to have your supplements reviewed for pregnancy as even common supplements like turmeric, vitamin C, B6, Vitamin E and A aren’t necessarily safe and need to be prescribed specifically to reduce your risk of complications or miscarriage.
Cutting Gluten
Unless you have coeliac disease or a true gluten sensitivity, gluten is not inherently bad for PCOS. Often gluten avoidance can leave large nutritional gaps in the diet including folate, B12, B6, and niacin which are closely linked with better ovulation and pregnancy rates. It can be detrimental to your reproductive health, fertility, and potentially progress PCOS symptoms as it can have a knock-on effect of insufficient carbohydrate and vitamin/ mineral intakes necessary for hormone production, low energy levels, increase in brain fog, cortisol reduction, and to help you feel full and satisfied from meals.
Following a “PCOS diet” that wasn’t created by a qualified expert
The title “nutritionist” is not protected and anyone can call themselves a PCOS expert. The truth is- unless someone is a registered health professional (like a dietitian) and has completed high level training such as a masters degree then they shouldn’t be giving advice that can impact directly on both your and your future babys health.
Many times I have seen advice given to cut out random foods after a “sensitivity” test was completed (not backed by evidence btw!), people put on high protein low carb diets, or following strict regimens that require cooking separate meals for everyone in the house. None of it is necessary, sustainable, or even beneficial! It is so important that you get advice from someone fully trained and qualified to give it otherwise you could be putting yourself at risk of progressing PCOS symptoms, and worsening your fertility and pregnancy outcomes.
So what can you do to regulate your cycle and improve your chances of a successful healthy pregnancy?
There are alot of key nutrition factors that need to be checked off to ensure that no stone is left unturned on your mission to regulate your cycle and restore ovulation naturally. I decided to make it easy and put it all into a simple checklist for you!
To get the checklist- download my FREE PCOS to Pregnancy Nutrition Guide and jump to page 10 & 11. In there I give you everything that you need to know plus what to work on next once you get ovulation happening naturally and how to put all of the actions I outline into practice.
If you would prefer to just have an expert create a personalised plan for you complete with nutrition and supplementation recommendations- then this is also something that I can help you with. Not only this- I can also help you implement it step by step through ongoing 1-1 support and give you a huge kit of tools, resources, and ebooks to set you up for the long term. If you are serious about getting your ovulation happening naturally and want to fall pregnant sooner then get in touch! I have limited spaces for my 1-1 coaching (only 6 people each month).
You can learn more and book your spot here. If you have questions or want to talk about your specific needs and situation first then feel free to email me on alex@wellful.co.nz or book a free call.
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