PCOS: What You Need to Know as a 30 Year Old Woman

At 30, you are likely thinking about fertility, or even just longevity. Metabolic health, and hormone health play incredibly important roles in ongoing wellness. PCOS has impact on all of these areas, and is therefore crucial to manage. The good news is it is highly manageable with the right lifestyle interventions. Here is the break down of PCOS from a Functional Medicine perspective:

What are the Root Causes?

Instead of just treating symptoms with birth control or Metformin (Diabetes medication), which is a very typical approach, Functional Medicine focuses on addressing underlying imbalances that can be managed with a bit of discipline:

1. Insulin Resistance & Blood Sugar Dysregulation: 

Up to 70% of women with PCOS have some degree of insulin resistance, even if they are not overweight. This leads to weight gain, fatigue, and increased androgens (male hormones).

How to Manage: A low-glycemic, whole-food diet rich in fibre, protein and healthy, mono-unsaturated fats can improve insulin sensitivity (Food Plans are available on our Downloads page). Some women benefit from intermittent fasting, but others may need stable, regular meals (the difference is crucial - contact your Health Coach to figure out which is the best approach for you).

2. Chronic Inflammation

Systemic inflammation contributes to hormonal imbalances, weight gain, and even mood issues.

How to Manage: Identify and remove inflammatory triggers like processed foods, excess sugar, dairy, and gluten (common sensitivities in PCOS). Increase antioxidant-rich foods, omega-3s, turmeric, and adaptogenic herbs.

3. Gut Dysbiosis

An unhealthy gut microbiome contributes to hormone imbalances, inflammation, and difficulty losing weight.

How to Manage: Heal the gut with prebiotics, probiotics, fermented foods, and digestive support (e.g., apple cider vinegar, digestive enzymes).

4. Hormonal Imbalance (Androgens & Estrogen Dominance)

PCOS is often characterised by high androgens (testosterone, DHEA, etc.), leading to symptoms like acne, hair loss, or excess hair growth. Some women also struggle with estrogen dominance, which contributes to heavy periods, bloating, and mood swings.

How to Manage:

1. Balance androgens with spearmint tea, zinc, saw palmetto, and inositol.
2. Support estrogen detox with cruciferous vegetables (broccoli, Brussels sprouts, cabbage), flaxseeds, and DIM supplements.

5. Adrenal Dysfunction & Stress Response

Many women with PCOS have a stress-related component, leading to high cortisol levels that drive insulin resistance and inflammation.

How to Manage:

1. Prioritise stress reduction (meditation, breathwork, gentle movement like yoga).
2. Avoid excessive high-intensity exercise, which can spike cortisol in some women. Instead, focus on strength training, walking, and Pilates.
3. Support adrenals with adaptogens (ashwagandha, rhodiola) and ensure adequate sleep.

Key Functional Medicine Approaches for PCOS

Diet & Nutrition

• Prioritise whole, anti-inflammatory foods (vegetables, lean protein, healthy fats).
• Reduce processed carbs, sugar, and refined vegetable oils.
• Consider a personalised elimination diet to determine food sensitivities.

Supplements (Based on Needs - Contact your health coach for more information)

• Inositol (Myo & D-Chiro) – Helps with insulin sensitivity and ovarian function.
• Berberine – A natural alternative to Metformin for blood sugar control.
• Magnesium & B Vitamins – Support metabolism, hormone balance, and stress resilience.
• Omega-3s – Reduce inflammation and support hormone health.
• Vitex (Chasteberry) – Can help balance progesterone if cycles are irregular.

Exercise & Movement

• Strength training & walking – Improves insulin sensitivity and metabolic function.
• Yoga & breathwork – Lowers cortisol and improves hormone regulation.

Detoxification & Liver Support

• The liver plays a key role in clearing excess hormones.
• Support detox pathways with sulfur-rich foods (onions, garlic, eggs), sweating (saunas, movement), and proper hydration.

Fertility Considerations

If you are planning for pregnancy in the next few years, there are a few specific steps you can take:

1. Optimise ovulation with inositol, balanced blood sugar, and progesterone support.
2. Track cycles with basal body temperature (BBT) or ovulation predictor kits (OPKs).
3. Avoid hormonal birth control if you want to regulate your cycle naturally*.
4. Track your cycle and symptoms on an app that allows you to understand your body on a deeper level.

PCOS & Long-Term Health Risks

Women with PCOS have an increased risk of a few chronic diseases, namely: Type 2 diabetes, heart disease, endometrial cancer (from irregular cycles) and mental health concerns (anxiety & depression due to hormonal fluctuations).

Addressing insulin resistance issues early in life as well as inflammation, and hormonal balance, can significantly reduce these risks and the health of the individual in the future.

Key Takeaways for a 30-Year-Old Woman with PCOS

• You can manage PCOS naturally with nutrition, lifestyle, and targeted supplements.
• Fertility is still very possible, but early intervention is key.
• Insulin resistance is a major driver—even if you are lean, blood sugar stability is crucial.
• Chronic stress and inflammation worsen symptoms—prioritise adrenal and gut health.
• Your PCOS journey is unique, and tracking symptoms, cycles, and blood work will help personalise your approach.

Bisous, 

Jules X

*This article does not intend to diagnose. Never make radical changes to medication without the guidance of a doctor. If you are concerned about your health, please contact your primary medical provider for assistance and further testing.

We have a Sugar Balancing guide available online, should you be looking to gain some extra insight and even begin your journey to healing with some basic lifestyle changes: