I paid $600 to say Bye bye to Spotting! 🩸
I finally saw a gynae this process took less than a month. Was gaining weight throughout the years and I recently became overweight — PCOS girlies are more prone to weight gain. (Though I can’t lie I’ve got an addiction to bubble tea so that adds up)
Got diagnosed with PCOS and due to high testosterone — apparently you can also fix this issue via
Diet: Limit refined carbs(PASTA, RICE etc. 😭), sugar and red & processed meat — basically everything I love.💀
Prioritise lean protein (low in fats, saturated fats)
🎯aim for 30g each meal
Carbs: 50-130g (limit from starchy vege; 🥔 🍠)
Sleep: 8-9 hours of beauty sleep ✨
🌟Supplements to look at ( lifted from Google)
Vitamin D: Deficiency is found in up to 85% of women with PCOS. Supplementing helps regulate menstrual cycles and improves the effectiveness of fertility treatments.
Magnesium: Critical for blood sugar control and reducing anxiety. Low levels are linked to worse insulin resistance and higher testosterone.
Forms: Magnesium Glycinate is usually recommended because it is gentle on the stomach and helps with sleep.
Zinc: Helps reduce "dermatological" symptoms like acne, hair loss (alopecia), and unwanted hair growth (hirsutism) by blocking the conversion of testosterone into more potent forms.
Inositol (Myo-inositol & D-chiro-inositol): This is often considered the gold standard for PCOS. It helps cells respond better to insulin, which can lower testosterone and restore regular ovulation.
Ideal Ratio: Research suggests a 40:1 ratio of Myo-inositol (MI) to D-chiro-inositol (DCI) is most effective for fertility and insulin sensitivity.
Typical Dose: 2–4 grams of Myo-inositol daily, often split into two doses.
^Find naturally in Rock melon 🍈 (orange flesh), oranges, grapefruit…
N-acetylcysteine (NAC): A powerful antioxidant that can improve insulin sensitivity and boost fertility by supporting egg quality and ovulation.
Typical Dose: 600–1,800 mg per day.
Anti-Inflammatory Support
Omega-3 (Fish Oil): High-quality fish oil lowers triglycerides and reduces systemic inflammation. It is also one of the few supplements shown to help with PCOS-related mood disorders, such as depression and anxiety.
Coenzyme Q10 (CoQ10): Supports egg quality and mitochondrial energy, which is particularly beneficial for those trying to conceive.
💊Watch out for Medication chemistry with your supplements
E.g. Norcutin (what I’m on now, artificial progesterone to delay periods)
⚠️ Berberine: Berberine may interact with liver enzymes that process Norethisterone, potentially altering its levels in your blood. Because both can affect blood sugar, taking them together requires monitoring to ensure your glucose levels don't drop too low (hypoglycemia).
Liver Function: Norethisterone is processed by the liver. High doses of progestogens can occasionally stress liver enzymes, so avoid combining them with other hepatotoxic substances (alcohol, specific pain-relievers or high-dose herbal extracts etc.) without medical supervision.
Recommended exercise: 🧘🏻♀️ Low intensity
Pilates, incline walking and weight training (can build muscles faster with higher testorone help with improving how your body processes sugar, lower free testosterone levels)
⛔️ Avoid HIIT, high intensity workouts — elevates stress ~ more testosterone 👎
Also similarily don’t workout on a empty stomach ( im guilty )
#pcos #gynaesingapore #womenshealth #GirlTalk #hightestosterone
Living with PCOS has truly been a journey of trial and error, especially when dealing with symptoms like prolonged spotting and hormonal imbalances. After my diagnosis, I realized how important it was to take a holistic approach beyond just medications. My daily routine now includes prioritizing quality sleep, aiming for 8-9 hours to give my body the rest it needs for hormone regulation. I adjusted my diet by cutting back on refined carbohydrates, sugary snacks, and processed meats — which felt like a big sacrifice since I love pasta and bubble tea, but the impact has been noticeable. Instead, I focus on lean proteins and controlled carbs, including limiting starchy vegetables that can spike blood sugar. Supplements have been a game-changer too. I started taking Vitamin D because many women with PCOS, including me, are deficient, and it really helped in regulating my cycles. Magnesium glycinate supports me by improving sleep quality and reducing anxiety, which is often overlooked but key in managing testosterone levels. Zinc also helped reduce skin flare-ups and pesky hair symptoms associated with PCOS. I consider Inositol the gold standard supplement — it’s impressive how it helps my body respond better to insulin, which in turn lowers testosterone and helped normalize my periods. Finding the right Myo-inositol to D-chiro-inositol ratio was crucial to gain maximum benefit. Alongside, N-acetylcysteine has boosted my fertility outlook by supporting egg health, which gives me hope for the future. Exercise-wise, I stick to low-intensity workouts like Pilates and incline walking because high-intensity training often spikes my stress and testosterone levels, making symptoms worse. Weight training, surprisingly, aids muscle building and improves insulin sensitivity because of the hormonal effects. A key takeaway is monitoring medication interactions carefully — for instance, my Norcutin (norethisterone) prescriptions require me to avoid supplements like Berberine that could clash and unpredictably affect blood sugar and liver function. Ultimately, managing PCOS is a layered process. It involves coordinating diet, supplements, exercise, medication, and most importantly, listening to your body. If you're experiencing similar symptoms like spotting or hormonal imbalances, I encourage you to consult your healthcare provider and consider this integrative approach. It’s made a meaningful difference in my health and confidence.
