How I lowered my testosterone naturally

Good morning. It’s Saturday, May 10, and we’re covering the connection between PCOS and Testosterone. First time reading? Join other ladies who are thriving despite having PCOS. Sign up here.

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The Essentials

If you're breaking out like a teen, losing more hair than your shampoo bottle can handle, or finding new facial hairs that weren’t there last week—testosterone might be the main character in your PCOS story.

And no, you're not being dramatic. High testosterone is one of the most common hormone imbalances in PCOS—and it’s responsible for a lot of the symptoms that drive us up the wall.

So… what’s testosterone doing in a woman’s body anyway?

Testosterone isn’t all bad. In small amounts, it actually helps with energy, muscle tone, and libido. But in women with PCOS, those levels can creep way too high—often because of insulin resistance and inflammation—and that’s when things go sideways.

When testosterone rises, your skin breaks out, your hair thins at the crown, and facial hair can show up uninvited. It can also make your periods irregular, increase mood swings, and worsen bloating and fatigue.

The good news? You don’t need a complete hormonal overhaul to get it under control. You just need a few consistent strategies that tell your body, “Hey, I got this.”

Start by stabilizing your blood sugar.

High insulin leads to high testosterone—it’s a hormonal chain reaction. When your blood sugar spikes all day (think sugary snacks, skipping meals, or eating carbs alone), your insulin stays high, and that keeps your testosterone levels elevated too.

The fix? Balance your meals with protein, healthy fats, and fiber. Add a scoop of protein to your smoothie. Pair your carbs with avocado or nuts. Eat every 4–5 hours. Little things like that go a long way.

Walking for just 10 minutes after a meal can also make a big difference in how your body handles glucose—and over time, that helps lower testosterone, too.

Add spearmint tea to your daily routine.

Yes, tea. Spearmint has been shown in studies to help reduce testosterone levels in women with PCOS when consumed regularly. Two cups a day is the sweet spot.

You can drink it hot, iced, or even as a latte with oat milk if you're fancy. It’s simple, calming, and a small daily act of hormone kindness.

Consider supplementing with inositol.

If PCOS had a supplement superhero, it might be inositol. Specifically, a combo of myo-inositol and D-chiro in a 40:1 ratio.

Inositol works by mimicking insulin in the body, which helps lower insulin resistance and, as a result, high testosterone. Many women also notice better ovulation, less bloating, and more stable moods.

You can find it in powder or capsule form, and it’s generally well-tolerated.

Zinc might be your new favorite mineral.

Zinc plays a key role in regulating androgens like testosterone. When you're low, those hormone levels can creep up. Supplementing with 15–30mg of zinc a day can support your skin, reduce hair loss, and help your cycles regulate.

You can also get it from food—pumpkin seeds, chickpeas, lentils, and oysters are all great sources. But if your diet’s not consistent, a good supplement can help fill the gap.

Sleep and stress management are non-negotiable.

When you’re stressed or sleep-deprived, your cortisol rises. And that, again, keeps insulin high—which circles back to testosterone.

Try to wind down around 9:30pm, get off screens, and create a calming bedtime ritual. Magnesium glycinate before bed can help you sleep more deeply and calm your nervous system at the same time.

Even five minutes of deep breathing, journaling, or stretching during the day can tell your hormones it’s safe to exhale.

Anti-inflammatory foods = hormone harmony.

PCOS tends to go hand-in-hand with inflammation. And when inflammation is high, so is testosterone.

Try to include foods that naturally fight inflammation—think leafy greens, berries, salmon, avocado, and turmeric. You don’t have to be perfect. Just swap out one processed meal a day for something that makes your body feel nourished and safe.

Over time, this helps your hormones rebalance themselves. Your body wants to heal—it just needs the right signals.

The takeaway?

You don’t have to do everything overnight. But start with one or two of these changes and commit to them for the next 30 days.

Your skin might calm down. Your hair might stop shedding. Your energy might finally stabilize.
And slowly but surely, you’ll feel like you’re back in control of your body.

Got a favorite testosterone-balancing trick or question?
Hit reply and share it with me—I love hearing what’s working for you.

Also, what should we dive into next? Period pain? Weight loss plateaus? Cravings? Tell me what you need help with, and I’ll bring the research. 💪

Let’s get those hormones back in sync—gently, naturally, and one smart step at a time. 🩷

Updates You Can Use

Hormones & Health

> Popular perfumes and air fresheners contain hidden hormone disruptors like phthalates and parabens. Experts warn these chemicals can throw off your hormonal balance and may negatively impact fertility. (More)

> A study of 135 women with PCOS found that pregnancy rates during ovulation induction with letrozole and FSH were nearly identical for both obese and non-obese participants—28.5% and 29.2%, respectively. (More)

> Inositol—especially the myo-inositol form—is becoming a go-to supplement for women’s health. It helps regulate blood sugar, supports hormone balance, and may boost fertility naturally. (More)

Weight Loss & Fitness

> Lifting weights isn’t just for building muscle—resistance training can actually help manage PCOS by improving insulin sensitivity, supporting weight loss, and promoting hormonal balance. (More) | Dr. Stacy Sims highlights how customized workouts and environmental therapies can make a real difference in managing PCOS and endometriosis, offering a more personalized path to relief. (More)

> Simple lifestyle changes—like moving your body regularly and eating a balanced diet—can help ease PCOS symptoms by improving insulin response, regulating your cycle, and lowering androgen levels.(More)

Nutrition & Recipes

> Cinnamon isn’t just a cozy spice—it’s also packed with anti-inflammatory, antioxidant, and blood sugar–balancing benefits. For women with PCOS, it may even support heart health and hormone balance. (More)

> This Chia & Quinoa Parfait is a PCOS-friendly breakfast win—loaded with fiber, protein, and omega-3s to keep your gut happy and your hormones steady. (Full Recipe Here)

> There’s no one-size-fits-all PCOS diet—and no, there’s no magic food that “cures” it. But eating a balanced mix of whole grains, lean proteins, and healthy fats can go a long way in managing your symptoms. (More)

Hair & Body Beauty

> Spearmint tea is more than just refreshing—it’s packed with antioxidants that support digestion, calm stress, and help balance hormones. Studies suggest it may even lower testosterone levels, making it especially helpful for women with PCOS dealing with symptoms like facial hair. (More)

> My go-to shampoo? Hair Story. It’s sulfate-free, super gentle, and helps keep your scalp clean without stripping it. Perfect for women with PCOS who struggle with hair thinning or buildup. (More)

> True Earth laundry strips are a clean swap that’s easy to love—eco-friendly, fragrance-free, and gentle on skin. They’re a great option for women with PCOS who want to avoid hormone-disrupting chemicals hiding in traditional detergents. (More)

PCOS Confessions

“I’ve cried over my chin hairs… and then plucked them like a boss.”
— Arzina, 35

“I once blamed my bloating on lunch, but I hadn’t eaten yet.”
— Lena, 28

“Skipped the gym because my period finally came and I threw it a party instead.”
— Maya, 31

“I’ve tried to ‘manifest’ my period. Twice. Okay, five times.”
— Emily, 30

“My cravings don’t care that it’s an anti-inflammatory diet. They want fries.”
— Tasha, 27

“One moment I’m fine. The next, I’m crying because my jeans are rude.”
— Nina, 33

“I started taking magnesium and suddenly I’m sleeping like a baby and questioning my entire life.”
— Farah, 29

“I once tried to wax my face and ended up on FaceTime with my bestie, stuck to a paper towel.”
— Mel, 26

“Yes, I talk to my ovaries. No, they don’t listen.”
— Ava, 32

^{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.