You’re Not Alone And You Can Feel Better
You’re Not Alone And You Can Feel Better
A Major Factor in PCOS Development
Studies estimate that 70–95% of women with PCOS have some degree of insulin resistance (IR) — including women who are not overweight.
Insulin is a hormone produced by the pancreas that acts like a key. Its job is to “unlock” your cells so glucose (sugar) can enter and be used for energy.
High insulin levels signal the ovaries to produce extra androgens (male-type hormones). This leads to:
This is not your fault. This is not caused by laziness, lack of willpower, or poor choices. This is a biological, hormonal, and metabolic condition — and it can improve.
Fiber First– Eating fiber first slows digestion, feeds beneficial gut bacteria, and creates a physical barrier in the intestine that reduces glucose absorption helping prevent insulin spikes that drive hormonal imbalance in PCOS.
Protein & Fats Second- Protein and healthy fats further slow gastric emptying, support satiety hormones, and stabilize post-meal insulin levels, reducing the ovarian insulin signaling that contributes to excess androgen production in PCOS.
Carbohydrates Last– Eating carbohydrates and processed foods last significantly lowers post-meal blood sugar and insulin response, helping improve insulin sensitivity over time, one of the most effective nutritional strategies for addressing the root cause of PCOS.
A simple 16/8 eating window gives insulin time to fall between meals, allowing the body to shift from constant storage to healing and hormone regulation, an essential process for improving insulin sensitivity in PCOS. Avoiding snacking between lunch and dinner prevents repeated insulin spikes, helping restore metabolic rhythm and reduce the insulin-driven hormonal disruption that worsens PCOS symptoms.
High-quality soluble fiber has been shown to:
• Slow carbohydrate absorption.
• Reduce insulin spikes.
• Improve gut microbiome (important for hormones).
• Support appetite regulation.
• Improve metabolic communication between cells.
This is why many clinicians view soluble fiber as one of the most effective first steps for PCOS support.
