PCOS, insulin resistance & the root cause: a modern woman’s guide to healing naturally

Understanding PCOS Beyond the Label

Polycystic Ovarian Syndrome (PCOS) is one of the most common hormonal conditions affecting women today. In Australia, it’s estimated that one in ten women of reproductive age has been diagnosed with PCOS — and many more remain undiagnosed. The past decade has seen a gradual rise in cases, partly because awareness has grown, but also because the triggers — stress, processed food, toxin exposure, and chronic blood-sugar imbalance, have never been higher.

Dr Christiane Northrup calls PCOS “a modern syndrome born of an overstimulated, undernourished nervous system.” She reminds us that this condition isn’t our body’s mistake; it’s our body asking for balance.

What PCOS actually is

PCOS isn’t just about ovarian cysts. It’s a metabolic and hormonal imbalance that affects how a woman’s body processes insulin and produces reproductive hormones. The key players are insulin, androgens (male hormones like testosterone), estrogen, and progesterone.

When insulin levels stay high for long periods from sugar, stress, or poor sleep, the ovaries produce more androgens, ovulation becomes irregular, and inflammation rises.

Dr Lara Briden explains that “PCOS is primarily a metabolic condition with hormonal symptoms, not the other way around.”

The numbers in Australia

According to the Australian Institute of Health and Welfare (AIHW, 2024), around 12% of women aged 15–44 meet the diagnostic criteria for PCOS – up from approximately 8% in 2014. While better diagnostics play a role, so do lifestyle shifts: more processed food, sedentary jobs, higher stress loads, and disrupted circadian rhythms.

The root cause: insulin resistance

Up to 70% of women with PCOS have some degree of insulin resistance. This means the body needs more insulin to control blood sugar, which then triggers:

• Excess androgen production

• Disrupted ovulation

• Weight gain around the middle

• Fatigue and sugar cravings

• Skin breakouts and unwanted hair growth

Dr Libby Weaver describes it as the “Rushing Woman’s Syndrome” — constant stress and cortisol spikes push the body into survival mode, blocking progesterone and amplifying insulin.

The allopathic (conventional) approach

Typical medical management focuses on symptom control, not root cause and common interventions include:

• Oral contraceptive pills – regulate bleeding but suppress natural ovulation and can deplete essential vitamins and minerals.

• Metformin – improves insulin sensitivity but often causes gut distress.

• Spironolactone – reduces acne and hair growth but can deplete minerals.

• Fertility drugs – stimulate ovulation but don’t address why it stopped.

While these can provide short-term relief, Dr Northrup and Dr Briden both caution that “when we silence the body’s symptoms instead of understanding them, we miss the opportunity for real healing.”

The integrative, natural approach

The alternative (and often more sustainable) path looks at why your body is out of sync and restores balance from the inside out.

1. Stabilise Blood Sugar

• Start every meal with protein and healthy fat (e.g., eggs + avocado).

• Reduce refined carbs and processed snacks.

• Eat within a 10–12 hour window; avoid constant grazing.

• Consider apple-cider vinegar before meals to improve insulin sensitivity.

2. Support the Liver & Gut

Dr Josh Axe emphasises that the liver is your hormone filter.

• Eat cruciferous veggies daily (broccoli, kale, cauliflower).

• Add probiotic foods like sauerkraut and kefir.

• Stay hydrated and include lemon water each morning.

3. Nutrient Support

• Magnesium glycinate – reduces inflammation, supports ovulation.

• Vitamin D3 + K2 – essential for insulin and hormone receptor function.

• Omega-3s – lower inflammation and androgens.

• DHEA (if tested low) – may support mood and energy.

• Chromium + inositol – help regulate blood sugar.

• Wholefood probiotic with prebiotics – For Her Probiotic – helps to deliver essential nutrients at a cellular level.

4. Movement That Heals

Over-exercising spikes cortisol, while gentle strength and interval training improve insulin sensitivity.

• 3 x strength sessions per week

• Daily walking or Pilates

• Yoga or stretching before bed to balance cortisol

5. Reduce Environmental Toxins

Endocrine disruptors found in plastics, fragrance, and cleaning products mimic estrogen and confuse your hormones.

• Use glass over plastic.

• Choose low-tox personal-care products.

• Switch to natural household cleaners.

6. Mind-Body Connection

Dr Northrup and Dr Libby Weaver both stress emotional health as a cornerstone. PCOS is often linked to perfectionism and self-pressure. Practices that help:

• Meditation or prayer each morning

• Journaling to release stored stress

• Deep breathing (4 in, 4 out) to calm the nervous system

The nervous system & PCOS

Chronic stress tells your body it’s unsafe to reproduce, shutting down ovulation. That’s why nervous-system healing is one of the most underrated therapies.

Simple resets that work wonders:

• Barefoot grounding for 20 minutes daily.

• Morning sunlight exposure to balance cortisol + melatonin.

• Turning off screens two hours before bed (tough one I know but extremely effective).

• Magnesium or Epsom-salt baths for relaxation (heaven!).

PCOS & fertility

The misconception that PCOS equals infertility is outdated. Many women conceive naturally once inflammation and insulin resistance improve. Dr Briden notes, “When you ovulate regularly again, your fertility returns – it’s that simple.”

The PCOS-friendly plate

A balanced plate should include:

• ¼ protein (chicken, salmon, eggs, tempeh)

• ¼ slow carbs (sweet potato, quinoa, lentils)

• ½ non-starchy veggies (greens, cruciferous, salad)

• 1–2 tbsp healthy fat (olive oil, butter, avocado, nuts, seeds)

A hopeful shift

The rise in PCOS doesn’t mean women are weaker; it reflects a world that’s become harsher on women’s biology. But awareness is growing — and so are the natural solutions.

Dr Northrup says, “The cure for PCOS isn’t found in a pill; it’s found in reclaiming the rhythm of your life.”

You can reset your hormones by giving your body what it’s been asking for: real food, rest, and moments of calm.

My key takeaways:

• PCOS is both hormonal and metabolic — start with insulin balance.

• Manage stress to heal your nervous system and ovulation.

• Use food and targeted nutrients as medicine.

• Support your liver, gut, and detox pathways daily.

• Swap toxins for natural alternatives.

Whether you’re newly diagnosed or still figuring things out, remember: your hormones aren’t against you, they’re simply trying to protect you. When you create the right conditions: balanced blood sugar, less stress, nourishing foods, and supportive daily habits, your body responds beautifully. Healing PCOS isn’t about perfection; it’s about partnership with your body.