10 Essential Steps to Take After a PCOS Diagnosis (So You Don’t Feel Lost or Overwhelmed)

10 Essential Steps to Take After a PCOS Diagnosis

Finding out you have PCOS can bring a weird mix of emotions.

For some women it’s relief, finally a name for what’s been happening. For others it’s fear, what does this mean for my future, my fertility, my weight, my hormones?

And for most… it’s overwhelming.

Because suddenly you’re thrown into a world of:

• conflicting advice

• extreme diets

• supplement trends

• fertility fear

• and a lot of “you’ll just have to manage it forever”

So if you’ve been diagnosed and you don’t know what to do next, I want you to hear this: You don’t need to fix everything overnight. But you can take practical steps, starting now that will make a huge difference in how you feel.

1) Understand Your Diagnosis Properly (Not Just the Label)

PCOS isn’t just “cysts on your ovaries.”

It’s a hormonal and metabolic condition that can affect:

• ovulation and periods

• androgen levels (acne, hair growth, hair loss)

• insulin sensitivity (cravings, energy, weight, inflammation)

• mood and mental wellbeing

Ask your practitioner:

• What criteria were used to diagnose me?

• Do I have signs of insulin resistance?

• What are the main drivers suspected for my body?

PCOS can look completely different from woman to woman — so understanding your pattern matters.

2) Ask for the Right Testing (Not Just the Basics)

This is where a lot of women fall through the cracks.

They’re told “you have PCOS” but no one investigates what’s driving it.

Tests worth considering include:

• fasting insulin + fasting glucose

• HbA1c

• cholesterol and triglycerides

• thyroid panel (TSH, free T4, free T3, +/- antibodies)

• androgen markers (testosterone, free testosterone, SHBG, DHEA-S)

• iron/ferritin

• vitamin D

• B12/folate

Testing isn’t about fear, it’s about clarity and direction.

3) Build a Healthcare Team That Actually Understands PCOS

PCOS is complex. You deserve support from someone who understands that it impacts more than your cycle.

Helpful support can include:

• GP who listens

• gynaecologist or endocrinologist when needed

• naturopath (for root cause + personalised plan)

• mental health support if body image, stress or anxiety are high

Most importantly: choose practitioners who validate your experience, not dismiss it.

4) Track Your Cycles and Symptoms (This Is Data, Not Obsession)

Tracking doesn’t mean you need to micromanage your body.

It simply gives you insight into:

• whether you’re ovulating

• your bleed patterns

• energy changes

• cravings

• mood and anxiety shifts

• pain and inflammation signals

Even just noting:

• cycle length

• bleed duration

• acne/hair changes

• energy levels can help identify patterns.

  
  

5) Focus on Blood Sugar Balance (Even If Weight Loss Isn’t Your Goal)

This is one of the most powerful first steps — and it’s often overlooked.

PCOS is commonly linked with insulin resistance. When blood sugar is unstable, you may notice:

• fatigue

• cravings

• anxiety

• belly fat storage

• irregular cycles

• inflammation

Start with simple shifts:

• protein at every meal

• reduce refined carbs and added sugars

• fibre from vegetables, legumes, seeds

• balanced meals (not “snacking all day”)

This doesn’t need to be extreme to be effective.

6) Prioritise Breakfast (Yes, It Matters)

I say this a lot because I see it change outcomes.

Many women with PCOS skip breakfast, under-eat, or run on coffee and then wonder why cravings and energy crashes are intense.

A balanced breakfast supports:

• cortisol regulation

• insulin response

• appetite hormones

• energy stability

Even something simple like:

• eggs + toast + fruit

• greek yoghurt + berries + seeds

• overnight oats with protein can be a game changer.

  
  

7) Incorporate Movement That Supports Hormones

Exercise doesn’t need to punish you.

Movement supports:

• insulin sensitivity

• inflammation reduction

• mood and stress hormones

• ovulation regulation

My biggest recommendation:

• walking daily

• strength training 2–3x per week

• gentle movement like pilates/yoga

Consistency beats intensity every time especially in PCOS.

8) Manage Stress (Because Your Hormones Are Listening)

Stress isn’t just a mindset issue.

It directly affects:

• ovulation

• cravings and appetite

• inflammation

• androgen levels

• sleep quality

Start small:

• 10 minutes outside daily

• journaling

• breath work

• less screen time at night

• boundaries with work/people pleasing

Stress management is PCOS management.

9) Stop Buying Random Supplements

This might be unpopular… but it’s true.

Supplements can support PCOS, but they should be:

• based on symptoms

• based on testing

• aligned with your goals (fertility, weight, cycles, acne, fatigue)

Not based on trends.

The wrong supplements can:

• waste money

• cause side effects

• mask the real issue

• overload the body further

• 
  

A personalised approach saves you time and gives better outcomes.

10) Set a 3-Month Plan (You Don’t Need a Perfect Life)

PCOS isn’t managed in a week.

But you can start seeing changes within 6–12 weeks when the right foundations are in place.

Focus on:

• one food habit

• one movement habit

• one stress/sleep habit

• one testing priority

And build from there.

Progress happens through consistent basics, not perfection.

Final Thoughts

A PCOS diagnosis is not the end, it’s information.

It gives you a starting point to:

• understand your body better

• stop blaming yourself

• and create a plan that supports hormones, metabolism and long-term health

You don’t need to feel lost. You just need the right steps, in the right order, for your body.

If you’ve been diagnosed with PCOS and you’re feeling overwhelmed, confused or unsure where to start, I can help.

Book a FREE Naturopathic PCOS Assessment Call and we’ll map out what your diagnosis means for your body, what testing to prioritise, and the most supportive next steps to improve hormones, reduce inflammation and help you feel like yourself again.