Your guide to PCOS/PMOS
You cut the sugar. You bought the inositol. You downloaded the app, tracked the macros and did the 6am walks. And still your period is a no show, your chin is breaking out and you are tired in a way sleep does not touch.
If that is you, I want to say this first: you are not doing it wrong. PCOS/PMOS is not one problem with one fix. It is a body managing several pressures at once, and when the plan only targets one of them, progress stalls.
The short answer: A qualified naturopath can help manage PCOS/PMOS by working out which drivers matter most for you (blood sugar, stress, inflammation, gut health) and supporting them with nutrition, herbal medicine and targeted nutrients, alongside your GP. Naturopathy does not cure PCOS, but it can help regulate cycles, skin and energy.
What's in this post
The real reason PCOS /PMOS feels so stubborn
Food, weight and the inositol question
Getting your period (and your options) back
The symptoms nobody warns you about
How I work with PCOS
The real reason PCOS feels so stubborn
Can a naturopath help with PCOS /PMOS ?
Yes, a qualified naturopath can help you manage PCOS symptoms through nutrition, herbal medicine, targeted nutrients and lifestyle support, alongside your GP or specialist. Naturopathy does not cure PCOS, and nothing currently does. What it can do is help regulate cycles, support blood sugar, ease skin and hair changes and lift energy, with care that looks at your whole body rather than one symptom.
What is the root cause of PCOS /PMOS ?
There is no single root cause of PCOS. It develops from a mix of genetics, insulin resistance, higher androgens (male type hormones) and low grade inflammation, often amplified by stress and lifestyle. For most women, insulin and blood sugar are a central driver. My role is to work out which drivers are loudest in your body, because that is what shapes treatment.
How do I know which type of PCOS /PMOS I have?
The "types" of PCOS (insulin resistant, inflammatory, adrenal, post pill) are a useful naturopathic way of describing drivers, but they are not official medical diagnoses, and many women have more than one. We work it out from your history, symptoms and blood tests such as fasting insulin and glucose, androgens, SHBG and inflammatory markers, which your GP can order.
What's the difference between lean PCOS /PMOS and insulin resistant PCOS?
Lean PCOS describes women with PCOS who sit in a healthy weight range; insulin resistant PCOS describes a pattern where cells respond poorly to insulin. They overlap more than people expect: many lean women with PCOS still show insulin resistance on testing. The difference matters because lean women often need nourishment and stress support, not more restriction.
Food, weight and the inositol question
What should I eat for PCOS?
The best way of eating for PCOS keeps blood sugar steady: protein at every meal, plenty of fibre and vegetables, healthy fats and slow carbohydrates rather than cutting carbs completely. There is no single "PCOS diet" proven to beat others. The most important thing is a way of eating you can sustain without fear or guilt.
Why can't I lose weight with PCOS /PMOS ?
Weight loss can feel harder with PCOS because insulin resistance encourages fat storage and makes hunger and cravings louder. Chronic dieting and stress can push cortisol up and make this worse. I focus on blood sugar, muscle, sleep and stress first, because these shift symptoms even before the scales move, and weight is never the only measure of progress.
Does inositol work for PCOS /PMOS ? How much should I take?
Inositol shows promise for PCOS, with studies suggesting it may improve insulin sensitivity and ovulation, though the 2023 International PCOS Guideline notes the evidence is still limited. Most research uses myo-inositol, sometimes combined with D-chiro-inositol. The right form and dose depend on your presentation, so it is best prescribed rather than guessed.
Is spearmint tea good for PCOS /PMOS ?
Spearmint tea (Mentha spicata) may help a little: small studies found that two cups a day lowered free testosterone in women with PCOS over about a month. Visible changes to unwanted hair were not clear in that time. It is a gentle, low risk addition, not a treatment on its own.
Getting your period (and your options) back
How can I manage PCOS naturally without the pill?
You can support PCOS without the pill by stabilising blood sugar, building muscle through regular movement, prioritising sleep, managing stress and using targeted nutrients or herbs where appropriate. The pill can be a valid choice for some women, and it is your decision. If you want to come off it or avoid it, we plan that together and with your GP.
How do I get my period back with PCOS /PMOS ?
Periods often return with PCOS when ovulation is supported: steadier blood sugar, enough food and nutrients, less stress and, where suitable, herbs and inositol. If you have gone three months or more without a period, see your GP first to rule out pregnancy and other causes, and to protect your uterine lining.
Can I get pregnant naturally with PCOS /PMOS ?
Yes, many women with PCOS conceive naturally, especially once ovulation becomes more regular. PCOS is a common cause of irregular ovulation, not a guarantee of infertility. Preconception care can help prepare your body, and if you have been trying for 12 months (or 6 months if you are over 35), it is time to see your GP or a fertility specialist too.
The symptoms nobody warns you about
How do I lower androgens naturally?
Androgens such as testosterone can be lowered gradually by improving insulin sensitivity, supporting healthy SHBG levels and, where appropriate, using herbs such as Paeonia lactiflora (white peony) and Glycyrrhiza glabra (licorice), which are traditionally combined for PCOS. Changes to acne usually come first. Chin hair and hair loss take longer, often six months or more.
Why am I so tired with PCOS /PMOS ?
Fatigue with PCOS is often linked to blood sugar swings, poor sleep, low iron, low vitamin B12 (especially if you take metformin), thyroid issues or a stressed nervous system. It is common, but it is not something you have to accept. Testing iron studies, B12, vitamin D and thyroid with your GP is a good first step.
Does PCOS /PMOS cause anxiety or mood swings?
Yes, women with PCOS have higher rates of anxiety and depression than women without it, and this is recognised in the international guideline. Hormones, blood sugar, inflammation and the stress of living with visible symptoms all play a part. Your mood deserves care as much as your cycle, and I work alongside psychologists where helpful.
If you feel like you have tried every diet, every supplement and every app, and your cycle, skin and energy still feel out of your control, this often reflects a body managing more than one pressure at once: blood sugar and insulin, stress hormones, inflammation, gut health and a nervous system that rarely gets to rest. In practice, I focus on finding which of those drivers matter most for you, then building a plan that fits your real life, not a perfect one.
When to see your GP first
No period for three months or more, very heavy bleeding, sudden or rapid hair growth or voice changes, or symptoms of high blood sugar such as intense thirst.
How I work with PCOS
We start with a long first consultation to map your story, symptoms and any test results. You leave with a clear, prioritised plan, which may include nutrition, an individual herbal formula and lifestyle changes that fit your week. For ongoing PCOS support, The Returning is my six month hormone program.
You do not have to figure this out alone. Book a free discovery call
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Written and reviewed by Lilly Starr Slack-Smith, BHSc (Naturopathy), women's health naturopath at Starr Naturopathy, Brisbane and telehealth Australia.