How I naturally reversed my PCOS symptoms 💖
- Meg Anderson
- Nov 11
- 6 min read
Like so many women, when I received my PCOS diagnosis, I was given zero direction, guidance, or next steps.
I left the doctor’s office feeling frustrated, confused, and totally lost on what to do next. For months leading up to that point, I’d been struggling with daily panic attacks, insomnia, painful and irregular periods, and extremely high cortisol (aka stress) levels. I was burnt out and barely recognizing myself.
When I finally received the diagnosis, all I was told was that I had PCOS and should “go on birth control.”And then came a comment I’ll never forget: “You should just feel lucky you haven’t gained weight.”
I could write a novel on how messed up that is for a doctor to say.
What I wasn’t told is that PCOS can severely impact your insulin levels, fertility (if not managed properly), and overall hormonal balance, and that there are so many natural ways to support your body and heal.
At first, I was angry. It didn’t seem fair. But I ultimately realized that staying upset wouldn’t get me anywhere.
So, I decided to take extreme ownership over my health: to educate myself on how my cycle actually works, learn what navigating PCOS really looks like, and start seeking out specialists who could give me real answers.
Learning to Move for My Hormones
One of the first things I discovered was that exercise is one of the best things you can do to manage PCOS symptoms which, as a lifelong fitness lover and trainer, felt like such a relief!
But there was a catch: not all exercise is the same. In fact, some forms can make things worse.
At the time, I was training for a HYROX competition (basically extreme “fitness racing”). I was pushing my body to the max, and my hormones were screaming for help. I was devastated to drop out of the race, but it ended up being one of the best decisions I’ve ever made for my long-term health.
Through research and trial and error, I learned that low-impact workouts are the most beneficial for women with PCOS, especially strength training, Pilates, yoga, walking, swimming, and even the stair master. You can read more about the benefits of combining Strength Training and Pilates here!
I fell deeply in love with yoga and built a daily morning routine around it. Every day, I roll out my mat and spend 45 minutes moving, breathing, and grounding myself. It’s changed my life and I truly believe it’s one of the most powerful ways to regulate your hormones, reduce cortisol, and improve mood and energy.
Pro tip- start small! Just 1 minute a day of child's pose for a week, then slowly add on 1 minute of a new move each week until you have a 10-15 min go-to flow is what works great for many of my clients.
Strength training and low-impact cardio have also been essential for maintaining metabolism, supporting insulin sensitivity, and keeping my mental health in check.
Healing Through Nutrition + Daily Habits
Even after I got my workouts under control, I was still struggling with sleep and panic attacks. So, I dove into nutrition research.
One of the first things I learned? Having coffee on an empty stomach is one of the worst things you can do for hormonal health. And guess what...I’d been doing that every single day for years. Major oops!
Now, I start my mornings with bone broth before having coffee and make sure to eat a balanced breakfast with protein, carbs, and healthy fats every single day. That simple shift has been a game changer.
I’ve learned that balancing my macros (protein, carbs, and fats) at every meal helps stabilize my blood sugar and keeps me feeling calm, focused, and energized.
Fav protein sources: chicken, salmon, greek yogurt, Owyn plant-based protein shakes, tofu
Fav carb sources: Sweet potatoes, green veggies, carrots, apples, bananas, and rice
Fav healthy fat sources: Chia seeds, avocado, and nuts
I also don't drink alcohol, and limit processed sugar/ ultra-processed foods as much as possible; not from a place of restriction, but from self-respect. When I fuel my body with real, nourishing foods, I feel like the best version of myself.
Rest, Recovery, and Nervous System Healing
Sleep used to be one of my biggest struggles, and to be honest, it’s still a work in progress. But I’ve found a few things that have made a massive difference.
Two supplements that help me a ton are L-theanine and magnesium. I’ve also fallen in love with meditation, which I now do once or twice daily. It’s helped me calm my mind, regulate my breathing, and feel more relaxed throughout the day, all of which are huge when it comes to managing stress hormones like cortisol.
Having a great bedtime routine in general is critical! Avoiding screens 30-60 min before bed and opting for reading or journaling instead, keeping your bedroom area dimly lit in the evening, and sticking to a regular bedtime all help.
Environment Matters More Than You Think
Another huge piece of my healing journey was changing my environment.
When I was living in NYC and working in a high-stress finance job, I was constantly anxious, overworked, and overstimulated. Within just weeks of moving back to Pittsburgh, my mood, symptoms, and overall health skyrocketed.
I’m not ashamed to admit that the NYC lifestyle was simply too much for me. I love space, access to nature, and being close to loved ones, and honoring that doesn’t make me weak. In fact, I’m incredibly proud that I chose to prioritize my well-being over staying somewhere that didn’t serve me.
With that being said, the environment that might best serve you may be totally different! The important piece of this is doing what feels best for you, and your nervous system.
Getting Real Medical Support
One of the best decisions I made was finally seeing a specialist at Defy Medical, a telemedicine clinic that offers functional treatments many traditional doctors won’t.
After comprehensive testing, I learned that my extreme anxiety, insomnia, and worsening PMS symptoms in the second half of my cycle were due to low progesterone. An expert I highly recommend to learn more about our hormones, menstrual cycle, and all-things women health is Dr. Ellora, founder of Ladytime learning.
My specialist prescribed bioidentical progesterone, which I now take during the luteal phase (last two weeks) of my cycle, and the results have been incredible. My sleep is better, my PMS symptoms have improved drastically, and I feel much more like myself in those difficult final days of my cycle.
I’m so grateful to have found providers willing to look beyond the one-size-fits-all birth control recommendation and actually help women understand and support their hormones.
Where I Am Now 💖
I can honestly say I feel the best I have in years!!
My mornings start with yoga, bone broth, meditation, and sunlight (or my happy light when it’s cloudy). I eat to fuel my body, move in ways that support my hormones, and feel more grounded than ever.
Strangely enough, I’m grateful that PCOS forced me to take control of my health. It taught me how to listen to my body, honor my limits, and become more educated and empowered than I ever imagined.
Why I’m Sharing This 🦋
I’m sharing my story for a few reasons:
Because too many women are left without answers.If you’re struggling with PCOS or another hormonal imbalance, I hope this helps you feel less alone and more empowered to take ownership of your journey.
Because women’s health shouldn’t be taboo.Talking about hormones isn’t “gross” — it’s necessary. The more we speak up, the more awareness and research we generate to find solutions for the health problems so many of us face.
Because my mission is all about empowerment. As a women's holistic health coach and founder of Pink & Powerful, I believe leadership requires being vulnerable about struggles and hardship, not just sharing the highlights.
Resources + What’s Next
I’m not a medical professional or PCOS specialist, but I am a NASM certified fitness coach, and given movement plays such a huge role in managing hormonal health, I’ve made it my mission to share what I’ve learned.
I created a free PCOS Starter Guide, 30-Day Reset, and Habit Tracker to consolidate the information I wish I had when I was first navigating this diagnosis.
And in early 2026, I’ll be launching a Bold & Balanced- A Group Coaching Program designed to help women with PCOS or other hormonal imbalances heal together. We’ll focus on exercise, nutrition, mindset, and community, and I’ll be collaborating with women’s health experts like Dr. Ellora to bring you the most holistic, empowering guidance possible.
Because we shouldn’t have to do this alone. 💖
Disclaimer: I’m not a medical professional or PCOS specialist. This post is based on my personal experience, research, and my training as a NASM Certified Personal Trainer. Please consult your physician or OBGYN before making any changes to your health routine.
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