🩸 Clean eating not working?

Good morning. It’s Saturday, July 19, and this one’s for you if you’ve been doing “everything right” with your diet—but your acne, cravings, fatigue, or irregular periods just keep showing up.

You’re eating clean, cutting sugar, and skipping oat milk like it’s your full-time job… so why are your PCOS symptoms still sticking around like glitter after a birthday party?

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The Essentials

This Is Why Your PCOS Symptoms Keep Coming Back

We hate to break it to you… but clean eating isn’t always enough.

And it’s not because you’re doing it wrong. It’s because PCOS isn’t just about what’s on your plate—it’s about what’s going on behind the scenes with your insulin, inflammation, and hormone balance.

In other words: spinach won’t fix what stress, blood sugar, and androgens are breaking down.

Let’s unpack what’s actually happening underneath your “clean eating” efforts.

1. It’s Not Just About Food. It’s About Insulin.

Most women with PCOS (even those who aren’t overweight) have insulin resistance—which means their cells aren’t responding to insulin properly, so the body keeps pumping out more.

High insulin =

• More testosterone (hello chin hair + cystic acne)

• Blood sugar crashes → cravings → fatigue

• Stalled ovulation + irregular cycles

And here’s the kicker: even the cleanest meals can cause spikes if they’re not balanced with protein, fiber, and fat.

2. You’re Fighting an Invisible Flame: Inflammation

Chronic low-grade inflammation is common in PCOS—and it’s often silent. You don’t feel it the way you’d feel a swollen ankle or fever. But it’s there.

It shows up as:

• Constant bloating

• Joint pain or stiffness

• Random acne flares

• Mood swings + fatigue

• Increased cortisol (which worsens everything)

And yep, it keeps insulin resistance and hormonal imbalance alive and well.

3. Your Hormones Are Still Out of Whack

Even if your meals are immaculate, you may still be dealing with:

• High androgens (acne, hair loss, hirsutism)

• Low progesterone (PMS, spotting, anxiety)

• High cortisol (wired but tired, belly fat, poor sleep)

Food is powerful—but it can’t singlehandedly correct deeper hormone imbalances if stress, sleep, or supplements are off.

4. Your Lifestyle Might Be Sending Mixed Signals

You’re meal prepping and hitting your macros—but also sleeping 5 hours a night, doomscrolling before bed, and skipping meals between Zoom calls.

We see you. And we’ve been there.

But your body doesn’t just respond to what you eat—it responds to how safe, rested, and supported it feels.

Remember clean eating is a great start—but it’s just one piece of the PCOS puzzle.

If your symptoms are still showing up even though your plate is spotless, it’s time to zoom out and look at the full picture. Focus on root causes like blood sugar balance, inflammation, hormone regulation and sleep & stress.

You don’t have to be perfect—you just have to get curious.

Getting Back on Track This Week

✔️ Add 30g of protein to your breakfast
✔️ Try a blood sugar-balancing plate (¼ protein + ½ fiber/veggies + 1tbl fat + ¼ carbs)
✔️ Drink 2 cups of spearmint tea per day
✔️ Swap a scroll session for a walk
✔️ Sleep before 11 p.m. 3x this week

Updates You Can Use

> How epigenetic memory may help explain why PCOS often runs in families. Researchers suggest that changes in gene expression—passed down from parents, even without changes to the DNA itself—could influence the development of PCOS in future generations. The study adds to growing evidence that both genetics and environmental factors play a role in this complex hormonal condition. (More)

> Think PCOS is just about your ovaries? Think again. This eye-opening article from Boston Children’s Hospital dives into why doctors are rethinking everything we thought we knew about PCOS—from outdated definitions to overlooked root causes like insulin resistance. If you've ever felt like the standard advice doesn't quite fit, this is a must-read. (More)

Recipe of the Week

Homemade Chicken Ramen

This Homemade Ramen recipe from Julia’s Album is a cozy, flavor-packed bowl featuring tender noodles in a rich, savory broth with garlic, ginger, soy sauce, and sesame oil. Topped with sautéed mushrooms, spinach, green onions, and soft-boiled eggs, it’s a comforting, customizable dish that comes together in under 30 minutes—no instant packet required! Full Recipe Available HERE.

PCOS Confessions

“I used to think I had to do it all alone. Asking for help changed everything.”
— Samira, 36

“Managing with PCOS isn’t linear, but it is possible — and I’m proof of that.”
— Tess, 34

“I started walking every evening just to clear my head”
— Jade, 27

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.