Common Symptoms

• Irregular or skipped periods; unpredictable flow.
• Acne/oily skin; excess facial/body hair; scalp hair thinning.
• Sugar cravings, energy dips, daytime sleepiness.
• Weight gain around the waist or difficulty losing weight.
• Fertility timing challenges due to infrequent ovulation.

See a Doctor If

• Periods stop for 3+ months (not pregnant) or cycles are consistently <24 or >38 days.
• Very heavy bleeding (soaking hourly for several hours) or large clots.
• Severe pelvic pain, fever, foul discharge, or signs of anemia (fatigue, dizziness).
• Rapid hair loss, deep voice change, or sudden severe acne—needs evaluation.

Get a Private Assessment

Classic Hyperandrogenic

• Irregular ovulation + androgen features ± ovarian morphology.
• Often linked with insulin resistance and central fat gain.

Ovulatory PCOS

• Cycles may appear regular, but androgen features and metabolic stress persist.
• Cycle-aware testing helps reveal the pattern.

Lean PCOS

• Normal weight but cycle and androgen features present.
• Focus on sleep, stress, timing of meals, and training quality—not just weight.

Post-pill or Transitional

• Temporary irregularity after stopping contraception or during life-stage shifts.
• Reassess after several cycles while optimizing routines.

Biological Drivers

• Infrequent ovulation and altered ovarian hormone signaling.
• Insulin resistance increasing androgen activity and ovarian strain.
• Thyroid or prolactin shifts that disturb cycle timing.

Lifestyle & Environment

• Sleep loss, shift work, high stress, irregular meals.
• Ultra-processed diet, late heavy dinners, sugary beverages.
• Low movement or overtraining without recovery.
• Endocrine-disrupting exposures; pelvis overheating (saunas, heated seats, tight non-breathable layers).

History & Exam

• Cycle calendar (length/flow), mid-cycle signs, pain/spotting.
• Sleep, stress, diet, activity, weight change, family history.
• Skin/hair concerns; signs of thyroid/prolactin shifts.

Core Tests (Case-by-Case)

• Days 2–5: LH, FSH, estradiol; ± androgens if indicated; TSH ± FT4.
• Glucose/insulin patterning when metabolic risk suspected.
• Ultrasound for ovarian morphology and uterine cavity when cycles remain erratic.
• Luteal progesterone ~7 days after ovulation to confirm ovulation.
• CBC/ferritin if heavy bleeding or fatigue suggests anemia.

Ovulation Confirmation

• Basal temperature shift (sustained rise after ovulation).
• Mid-cycle LH kits; track fertile cervical mucus.
• Cycle-aware apps for dates, symptoms, and energy trends.

Timing tip: Repeat labs under similar sleep and training conditions for clearer trend lines.

Daily Foundations

• Sleep: 7–8 hours; fixed wake time; wind-down 30–60 min; cool, dark room.
• Meals: consistent timing; vegetables + quality proteins + whole grains/legumes + healthy fats; earlier, lighter dinners.
• Movement: 7–10k steps/day; 10–15 min post-meal walks.
• Stress care: 10–15 minutes/day breathwork or mindfulness; extend exhales.
• Hydration & caffeine: steady water; keep caffeine earlier in the day.

Weekly Rhythm

• Strength: 2–3 sessions/week (full-body push/pull/legs), progressive but not exhaustive.
• Cardio: 2–3 sessions Zone-2 (25–40 min); add intervals only when recovered.
• At least 1 full rest day; mobility and earlier bedtime.

Follow-Up & Tracking

• Week 4: review sleep, steps, meal timing, stress score (0–10).
• Week 8: confirm ovulation evidence; adjust training windows.
• Week 12: reassess cycle pattern; plan next steps if still erratic.

Get a Personalized 12-Week Plan

Build the Plate

• Half-plate vegetables most meals for fiber and micronutrients.
• Quality proteins spaced across the day to support lean mass and satiety.
• Whole grains/legumes for steady energy; plan carbs near training.
• Healthy fats (nuts, seeds, oils) in moderation; avoid repeatedly heated oils.

Strategic Choices

• Prefer earlier dinner; leave 2–3 hours before sleep.
• Limit ultra-processed snacks and sugar-sweetened beverages.
• Plan protein-rich snacks in late luteal if cravings rise.
• Hydrate more on hot days and training days.

Follicular → Ovulation

• Energy often higher—schedule skill work and heavier sessions.
• Support with balanced carbs around training and adequate sleep.

Luteal & Menses

• Prioritize sleep and recovery; lighter intensity if symptoms flare.
• Keep low-impact cardio, mobility, and walks on heavy days.

Daily Habits

• Gentle, consistent skincare; avoid harsh over-scrubbing.
• Regular shampooing if scalp oil is high; avoid very tight hairstyles.
• Manage stress and sleep—both influence skin and shedding cycles.

When to Seek Dermatology Input

• Sudden severe acne, rapid scalp hair loss, or new coarse facial hair.
• Skin infections, painful cysts, or scarring lesions.

If Trying to Conceive

• Track ovulation signs (cervical mucus, LH kits) and temperature shift.
• Time intercourse in the 4–5 days before ovulation and on ovulation day.
• Repeat tracking for 3 cycles to identify your pattern.

If Avoiding Pregnancy

• Do not rely on irregular cycles alone—use a reliable method.
• Cycle awareness helps but should be paired with an effective contraceptive strategy.

Plan Your TTC or Cycle Strategy

Myth

• “PCOS means I can’t get pregnant.”
• “Only one hormone is the problem.”
• “More tests always equal better answers.”
• “If I just train harder, I’ll fix it.”

Fact

• Many conceive after restoring ovulation rhythm and lifestyle foundations.
• It’s a network: ovulation, insulin sensitivity, thyroid/prolactin, sleep and stress interact.
• Choose tests that change decisions and time them to the cycle.
• Progress comes from smart programming plus recovery, not punishment workouts.

How long until I see change?

Energy and sleep may improve within 2–4 weeks; cycle regularity and ovulation signs typically respond across 8–12 weeks of consistent habits.

Is weight the only lever?

No. Many with PCOS are not overweight. Sleep rhythm, stress care, meal timing, movement, and heat/toxin mitigation matter for everyone.

Do I need supplements/medicines?

This page is educational and does not name medicines. Your plan is individualized after evaluation.

Can PCOS improve without strict dieting?

Yes. Gentle, sustainable changes—earlier dinners, balanced plates, daily steps, strength work, and better sleep—often shift the pattern.

Dr. Megha Yadav

BAMS — Female Infertility & PCOS/PCOD

Focus: cycle-timed diagnostics, PCOS phenotypes, perimenopause planning, and integrative routines synced to your life.

Consult Dr. Megha

Dr. Ranjeet Singh

BAMS, DMR — Male Infertility & Sexual Health

Supports partner evaluation and couple-centric planning when fertility is a shared goal.

Consult Dr. Ranjeet