PCOS to PMOS | Here’s What You Need to Know
In this post I will go over everything from what PCOS + PMOS mean, to PCOS symptoms, to effective and holistic PCOS treatment. But the thing I want you to hold onto right now is that this new metabolic perspective on PCOS is not new information. And more importantly, the rename from PCOS to PMOS does not mean your medical providers instantly know how to address the root causes of your PCOS symptoms.
I’ve been helping females with PCOS symptoms by addressing their gut health, metabolic health, and endocrine health, for as long as I’ve been in practice - including my own PCOS!
I’ve Been Saying it for Years…
Your PCOS diagnosis has been rightfully renamed to PMOS - a win for female-bodied folx everywhere!
In this post I will go over everything from what PCOS + PMOS mean, to PCOS symptoms, to effective and holistic PCOS treatment. But the thing I want you to hold onto right now is that this new metabolic perspective on PCOS is not new information. And more importantly, the rename from PCOS to PMOS does not mean your medical providers instantly know how to address the root causes of your PCOS symptoms.
I’ve been helping females with PCOS symptoms by addressing their gut health, metabolic health, and endocrine health, for as long as I’ve been in practice - including my own PCOS!
Hello, my muffin tops. I’m Hilary Beckwith, ex-dieter and functional health expert. Women with PCOS/PMOS, IBS, and autoimmune conditions come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and how their body actually feels. Before you continue, click here to read my Medical Disclaimer.
In this article, you’ll learn:
Differences between PCOS diagnosis and PMOS
Why the rename is so important
PCOS treatment with functional nutrition
Ways you can start advocating for your health in more meaningful ways
the name PCOS has always been a problem
And this is a huge disservice to female-bodied folx everywhere. When I got my PCOS diagnosis nearly 20 years ago, I was told, “you will probably become diabetic” and that I would not be able to get pregnant without expensive medical intervention. That was the only guidance I received from my gynecologist.
I didn’t know then how to advocate for my health, ask questions, or seek out a second opinion, or even holistic support. But I know now, and that’s why my ongoing mission is to educate and empower a new generation of women to do the same by holding their practitioners accountable, asking questions, and getting heard, no matter what it takes.
The first step is to educate yourself.
WHAT DOES PCOS STAND FOR?
PCOS stands for PolyCystic Ovarian Syndrome. Getting a PCOS diagnosis primarily requires a female to meet at least two of these measures:
elevated androgen levels
irregular or absent ovulation
an ultrasound confirming multiple “cysts” on the ovaries
more recently, low egg count was added to this list
You can see, these criteria largely point to a gynecological focus - here’s why that’s a problem:
Elevated androgens and sex hormone imbalances don’t just happen. In general, are often caused by a disruption in the HPA axis (brain and adrenal glands), blood sugar instability (also tied to HPA axis), prolonged chronic stress (oh hey, that’s HPA axis, too!), and liver functionality.
Ovulation issues stem from these same hormonal imbalances, caused largely by - yep! - HPA axis dysfunction and blood sugar instability or insulin resistance. While it’s true that the ovaries themselves can contribute to the problem, the root cause is often in communication between the brain and ovaries, not the ovaries themselves. Chronic stress, insulin resistance, and liver health can all be supported to improve ovarian function.
PCOS ovaries are not covered in “cysts”: The classic visual of PCOS is this picture of an ovary covered in what looks like a string of pearls - these are not cysts - they are follicles that were not able to release an egg into the fallopian tube, and thus became stuck. Your ovaries can develop cysts, but what is seen in PCOS is not cysts.
What’s more, the cause of these stunted follicles is commonly caused by an increase in androgens (testosterone, DHEA) produced by the ovaries in response to elevated insulin levels, caused by insulin resistance - again, not a gynecological issue.
Egg Count: The quality of eggs is vastly more important than the number of eggs. Think about it - does it do you any good to have a drawer full of dead batteries, if only 2-3 of them have any juice left?
WHAT DOES PMOS STAND FOR?
PMOS stands for Polyendocrine Metabolic Ovarian Syndrome. Polyendocrine, meaning it involves many factors in the endocrine system, including metabolic, or blood-sugar-regulating endocrine glands such as the adrenal glands and pancreas.
Take a close look at the diagram below to see the differences between a PCOS diagnosis and PMOS.
renaming PCOS to PMOS does not mean your doctors instantly know how to support you
Whether we call it PCOS, PMOS, or the acne-bloat-crazy-bananas-plague - PCOS is a complex interplay of dysfunction in metabolic health, hormones, liver, gut, and brain.
The renaming of PCOS to PMOS is a step in the right direction, but the medical community still has a long way to go when it comes to understanding how to treat PMOS effectively. This rename will bring more awareness to the medical community, leading to better research and education for medical providers, but that is YEARS down the road.
After all, it took decades before medical doctors even started to become aware (awareness does not equate to action) that more nutrition education would be helpful to their patients. The minuscule amount currently required for medical licensing is largely focused on biochemistry, not patient care.
And while it would be a dream come true to find that one-stop shop for full-body PCOS and PMOS treatment, it simply does not exist, and probably won’t for some time.
That’s why practitioners like me exist - I am in practice to help female-bodied folx uncover hidden causes of their dysfunction that are keeping them stuck in their PCOS symptoms.
Through a focus on gut health, digestion, inflammation, stress, and blood sugar stability, I have helped my female-bodied clients (myself included) break free from PCOS symptoms such as:
painful and embarrassing adult acne
“PCOS belly” - weight in the belly and hips that came out of nowhere
thinning hair
irregular and unpredictable periods
PMS or PMDD (despite what you might have learned, PMS is a sign of hormone imbalances, and is not normal to experience)
hormone imbalances reflected on labs
fatigue + energy crashes
2am wake-ups
increased body or facial hair (hirsutism)
“hangry” between meals
poor mood - feeling unstable, depressed, or anxious
whole-body PCOS treatment
Most females who seek my help present with some form of hormonal imbalance, signs of prolonged chronic stress, and systemic inflammation. So, PCOS diagnosis or not, the main goal is to assess and pinpoint what the root causes of dysfunction are, so that we can create a care plan that is targeted to their specific needs.
After years of throwing spaghetti at the wall, the women who work with me walk away feeling seen, heard, and revitalized - a stark contrast from the providers’ offices that, in the past, left them feeling dismissed, ignored, and alone.
TARGETED, WHOLE-BODY PCOS TREATMENT THAT GETS RESULTS:
LIFESTYLE + DIETARY ANALYSIS:
I’m not interested in how many calories you eat per day, nor will I ever ask you to step on a scale. However, day-to-day stress levels, food quality, meal timing and atmosphere, sleep, bowel movements, body movements - all of it matters.
Chronic stress disrupts the brain’s communication with endocrine glands. This is because your brain’s priority in stress response is protection - or better yet, survival. Nothing else is important until that threat (stress) is successfully dealt with. And when the stress keeps coming, you stay stuck in survival mode, and this plays havoc on your hormones. The first thing I do is gather information so that I can meet you where you’re at.
ASSESS DIGESTIVE HEALTH:
This is a big one with PCOS. Digestive dysfunction is more than just gassy evenings, heartburn, and constipation. When your body does not produce enough stomach acid, digestive enzymes, or cannot efficiently move food through your intestines and eliminate waste - intestinal tissues become damaged and inflamed, toxic burden builds due to waste that is not eliminated, and your susceptibility to opportunistic bacterial overgrowth, candida, and even parasites, increases significantly.
Your digestive system is wired to kill off harmful pathogens and prevent their proliferation - and the biggest inhibitor of digestion is stress.
FUNCTIONAL LAB TESTING:
For cycling females, getting a one-time blood panel is not enough information to understand the big picture, and quite frankly, if you are a cycling female, it is a huge disservice to use hormone levels on a single blood panel as a starting point. Chances are that provider is simply just ticking off the boxes required by insurance to diagnose you (Click HERE to learn more about how this impacts your access to quality health care).
Working with quality functional labs, we can create a plan that is fine-tuned to your body’s specific needs, as opposed to suppressing symptoms alone. Here are the labs I most commonly recommend with PCOS symptoms:
GI-MAP (Diagnostic Solutions) - measures microbial balance, pathogens, inflammatory markers, and digestive markers.
Organic Acids Test (Mosaic) - measures for yeast and mold, neurotransmitter dysfunction, mitochondrial health, and nutrient deficiencies.
Expanded Female Hormone Panel (eFHP - Diagnostechs) - Spanning across your entire cycle, this test measures FSH, LH, Estrogen, Progesterone, Testosterone, and DHEA, and helps us locate patterns and sources of dysfunction (e.g. is the source of the problem brain-ovary communication, or is it in the gland itself?)
DUTCH Adrenal (Precision Analytics) - Measures daily cortisol rhythms, DHEA-S, and your body’s cortisol clearance and detoxification ability.
DUTCH Complete (Precision Analytics) - Measures multiple reproductive hormones as well as their metabolites and your body’s ability to detoxify each of them. It does not measure FSH or LH but is a powerhouse of information for males and females alike.
You can see that the focus with functional nutrition is not calories, diet, or weight loss - or even the lab values themselves - the focus is function.
Uncovering the root causes of dysfunction that are keeping you stuck in your inflammatory state, your constant bloat and discomfort, your debilitating fatigue, sugar cravings, and overall well-being.
ways to advocate for your own health right now
The PCOS-to-PMOS change only happened recently. It is highly unlikely that you will walk into your OBGYN tomorrow and get whole-body, root-cause support for your PCOS diagnosis. It may take years or even decades for medical providers to start receiving training that will help you the most.
The medical system trains doctors to know what to do when your health fails. It’s not their fault, but “conventional” medicine does very little to help connect your symptoms to your data.
You are among a generation of cycle-breakers, friend. The ripples have to start somewhere - let it be with you!
HERE ARE SOME WAYS TO START ADVOCATING FOR YOUR HEALTH STARTING TODAY:
Stop waiting until self-care “fits”: Now is when your body needs help. And now is when you’re worthy enough to receive it.
Stay curious. Your healthcare providers, including me, are humans just like you. We each have our own set of knowledge, skills, and biases that influence how we show up in the world and with our patients/clients. HEALTHCARE PRACTITIONERS ARE NOT ALWAYS RIGHT. Ask questions and don’t believe everything you hear (including from me!). Ask for evidence and make your own interpretations.
Stop scrolling TikTok. Stop falling for bio-hacks, supplement packs, expensive wearables, and cleanses that were not recommended based on a personalized assessment of your body’s needs.
Talking is free. Leave comments below or email me with your questions. I love connecting with health-curious folx.
was this helpful?
Leave your questions and comments below, and if you are finally ready to start addressing your PCOS symptoms at the root, now is the time!
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Interstitial Cystitis Nutrition Support | The Link Between Interstitial Cystitis and Candida
Interstitial Cystitis sometimes gets misdiagnosed as chronic UTIs, and when all the antibiotics and cranberry juice does'n’t seem to cut it (or maybe only provides short-term relief), you’re left feeling confused and [still] in pain.
I’m going to dive into interstitial cystitis treatment later in the post - but first we’re going to talk about candida.
Your Interstitial Cystitis Symptoms May Be Linked to a Candida Overgrowth
Life with interstitial cystitis is painful to say the least. It’s not just the pain that comes with urination, or between pee breaks…
It’s the pain of intentionally not drinking enough water in an effort to minimize pee breaks
It’s the frustration of doctors telling you there is no known cause or solution
It’s saying no to friends’ invites because you’re too uncomfortable or won’t have easy access to a toilet
It’s losing sleep, night after night, at the mercy of your irritated bladder
I see you, my little muffin top. And I have some new information for you that will help.
You do not have to live with this condition forever. I can help you get sweet relief from your interstitial cystitis symptoms.
Hi kittens. I’m Hilary Beckwith, ex-dieter and functional health expert. Women with PCOS or who are in perimenopause come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and how their body actually feels. Before you continue, click here to read my Medical Disclaimer.
In this article, you’ll learn:
interstitial cystitis symptoms
candida overgrowth symptoms
why candida overgrowth treatment may improve your interstitial cystitis symptoms
how to treat interstitial cystitis and candida overgrowth, naturally and effectively
interstitial cystitis symptoms
IYKYK, right?
If you’ve been told you have interstitial cystitis (IC), you’ve probably also been told there is no known cause or substantial treatment.
And if you don’t know what IC is, or are trying to get some answers behind your own symptoms, here are some common symptoms of IC:
painful urination, with relief after peeing
chronic pelvic pain between the vagina and anus (between the scrotum and anus for male-bodied)
frequent, persistent, and urgent need to pee
pain during sex
IC sometimes gets misdiagnosed as chronic UTIs, and when all the antibiotics and cranberry juice doesn’t seem to cut it (or maybe only provides short-term relief), you’re left feeling confused and [still] in pain.
I’m going to dive into interstitial cystitis treatment later in the post - but first we’re going to talk about candida.
candida overgrowth symptoms
Candida is a type of yeast that exists in small amounts in most humans, but can become very problematic when it is given an environment to proliferate and thrive, leading to chronic health conditions such as autoimmune disease, chronic fatigue syndrome, fibromyalgia, and chronic digestive symptoms that are often misdiagnosed.
Click here to read more about conditions commonly associated with candida overgrowth.
For the sake of this post’s topic, here is a list of common candida overgrowth symptoms:
brain fog
bloating
constipation
frequent hunger
sugar or carb cravings
poor stress management
eczema
acne
depression or anxiety symptoms
blood sugar management issues (irritability, headache, or shaky when hungry)
chronic nail fungus on fingernails or toenails
chronic vaginal yeast infection symptoms
chronic thrush, or yeast infection symptoms in the mouth
difficulty losing weight
weight gain around the belly and hips
signs of insulin resistance
addressing candida overgrowth may also improve interstitial cystitis symptoms
Many practitioners say there is no known cause for IC, and that interstitial cystitis treatment isn’t substantial - in other words, if you have IC, sucks to be you, right? But research suggests they may be looking in the wrong places.
I specialize in working with female-bodied adults with inflammatory conditions - this means I work to uncover hidden causes of inflammation in their bodies so that we can improve inflammatory symptoms, like cystic acne, autoimmune disease, fibromyalgia, persistent and chronic pain, IBS symptoms, and yes, interstitial cystitis.
Interstitial cystitis is an inflammatory condition - it occurs when the tissues inside the bladder become inflamed.
THE STRESS BUCKET ANALOGY
Think of your body like a bucket. Every single stressor - every injury, every emotional or physical trauma, every infection, every work deadline, every heated interaction with a partner - is a drop in the bucket.
Every drop fills the bucket. Some drops get removed when we take care of our detox systems, and we address infections, when we get optimal rest, when we get professional mental health support.
But once the drops fill the bucket to the brim - it has no where to go but out of the bucket - it’s everywhere!
Here’s the thing, love - Your body is doing its best to deal with everything that’s been thrown at it. But at some point, it’s going to be too much, and that’s when we start to see these bigger reactions and symptoms. That’s your bucket overflowing.
We can help it by reducing the amount of drops in your bucket - put differently, by finding and addressing hidden causes of stress and inflammation.
WHY PINPOINT CANDIDA?
For one, research is starting to show that sufferers of IC often also have higher levels of fungus and yeast, including candida albicans, in addition to other imbalances in their microbiome.
Candida overgrowth can be an especially potent cause of inflammation and stress on the body because it has a unique ability to actually root into tissues and leech off your body’s nutrients, very similar to a parasite.
The candida infection itself is a source of inflammation in that it will stimulate an inflammatory response as your body works to fight it. Additionally, the tissue damage caused by its rooting adds to the inflammation and makes candida difficult to eradicate.
Interestingly, the Mayo Clinic actually states that having a chronic inflammatory condition makes one more likely to experience interstitial cystitis symptoms - seeing the connection here?
interstitial cystitis treatment naturally
There is no direct treatment for interstitial cystitis. In fact, the Mayo Clinic suggests a combination of physical therapy, antidepressants, antihistamines, and anti-inflammatory medications.
All or any of these things may help with symptoms, but they won’t get to the root cause of the inflammation. That’s what I’m here for.
Interstitial Cystitis treatment naturally and holistically requires a look at hidden sources of inflammation. Hidden sources of inflammation may include candida overgrowth, bacterial overgrowth, parasite infection, mold or mold toxicity.
Finding those sources of inflammation requires a detailed health assessment and functional lab testing by a qualified practitioner. Looking at your health history, symptoms, eating habits, nervous system, sleep, and stress levels is all part of the big picture. Getting functional lab testing to confirm or rule out sources is equally important and helps us to create a more personalized plan to address sources of inflammation.
I can help.
My private coaching program includes functional lab testing and an initial comprehensive assessment to help us get to the bottom of your interstitial cystitis symptoms, so you can stop letting pain make your decisions for you.
I also offer functional lab testing without being enrolled in a coaching program.
PCOS/PMOS Weight Loss and Cortisol Detox | Functional Health Expert in Seattle
Cortisol is commonly known as a stress hormone. But many people I encounter don’t know that cortisol also impacts everything from sex hormone balance, to metabolism, to sleep, to blood sugar regulation.
If you are female-bodied and you struggle with any type of hormone imbalance, as with PCOS or perimenopause, this article is for you - whether you have trouble sleeping or not. And the first thing you should know about the cortisol-sex hormone relationship is that both are made in the same pathway, but your body prioritizes the production of cortisol over sex hormones.
Do You Need a “Cortisol Detox”?
Cortisol is commonly known as a stress hormone. But many people I encounter don’t know that cortisol also impacts everything from sex hormone balance, to metabolism, to sleep, to blood sugar regulation.
If you are female-bodied and you struggle with any type of hormone imbalance, as with PCOS/PMOS or perimenopause, this article is for you - whether you have trouble sleeping or not. And the first thing you should know about the cortisol-sex hormone relationship is that both are made in the same pathway, but your body prioritizes the production of cortisol over sex hormones.
But does that mean you need a cortisol detox?
Hi darlings. I’m Hilary Beckwith, ex-dieter and functional health expert. Women with PCOS/PMOS or who are in perimenopause come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and how their body actually feels. Before you continue, click here to read my Medical Disclaimer.
In this article, you’ll learn:
the purpose of cortisol
how chronic cortisol output can negatively impact sex hormone balance, blood sugar levels, and sleep
what is a “cortisol detox”?
practical tips for improving cortisol levels
what is cortisol?
It’s true that cortisol is a stress hormone. It is released by the adrenal glands in response to the activation of your sympathetic nervous system (fight or flight) to help prepare your body to fight or flee danger.
How does cortisol prepare your body to fight or flee danger? Cortisol is classified as a glucocorticoid, meaning it triggers the release of stored forms of glucose (molecular form of sugar) in the liver and fat tissues into your bloodstream, which is then shuttled into cells with the help of insulin to create energy.
Put differently, cortisol increases blood sugar levels to give your body energy to fight or flee danger.
chronic cortisol impacts sleep, hormone balance, and blood sugar levels
Before you go searching Dr. TikTok for cortisol detox tips and cortisol reduction supplements, let’s walk through the basics.
Apart from stressful situations, cortisol is only released at one other time - first thing in the morning. Cortisol is what triggers an awakening response and tells your body it’s time to get up and get moving.
And, although the act of waking up is not a stressful situation, cortisol still plays the same role in that moment - it increases blood sugar levels to be metabolized into fuel for your body.
Aside from stress response, cortisol has a natural rhythm throughout the day that plays a major role in your sleep schedule (known as circadian rhythm), hormone balance, and blood sugar levels.
Below is a diagram showing what a diurnal cortisol rhythm looks like in a healthy individual:
You can see a person with optimal cortisol levels has a spike shortly after waking, with the lowest point being at the end of the day when it’s naturally time to sleep.
If you struggle to get out of bed in the mornings or struggle to fall or stay asleep at night, your cortisol is likely being activated for one reason or another. We’ll talk more about that later in the post.
One of the biggest and most controllable factors that impacts cortisol levels throughout the day is diet. I’m not talking about calories - I’m talking about food quality and macronutrient balance.
If you are the person who relies on coffee first thing to get you going, and then snack or graze all day long until you finally eat a real meal at dinner time - take a look at the diagram below:
what does this have to do with hormone balance?
Like most hormones, your body doesn’t just make cortisol out of nothing. It has to use resources like nutrients and enzymes. Cortisol is produced through an enzyme pathway from a precursor hormone called pregnenolone (there will not be a quiz).
Pregnenolone, derived from cholesterol, is also used in the same enzyme pathway within the adrenal glands to produce estrogen, progesterone, and testosterone.
You might be wondering - But aren’t sex hormones produced by the ovaries in females?
The answer is yes - but also in the adrenal glands.
As we age, the ovaries produce less and less estrogen and progesterone, but our bodies still require those hormones to maintain tissue growth, bone health, and brain health. When the ovaries stop producing sex hormones, the adrenal glands pick up the slack.
This is why it is essential to women’s health that we educate ourselves on the impact of stress on hormone balance - and why I do the work I do. Does that mean you need to shop for cortisol reduction supplements or find the best cortisol detox tips?
Let’s explore it a bit.
HERE’S WHERE THINGS CAN GO WRONG:
Because they use the same production pathway, pregnenolone can convert into sex hormones OR cortisol - butnot both. And while the fight or flight system is activated, your body will prioritize the production of cortisol over sex hormones.
If your fight or flight system is chronically activated - whether it’s due to blood sugar imbalances, external stressors, emotional stressors, or pathogenic infection - you are going to struggle with insomnia and hormone imbalances like PMOS (formerly known as PCOS).
But there is hope.
what is a cortisol detox?
As a practitioner who specializes in adrenal health and PCOS/PMOS, I can tell you that a cortisol detox is just a trendy term that wellness influencers use to talk about lifestyle shifts and dietary supports for cortisol reduction and stress.
In other words - there is no such thing as a cortisol detox.
I’m about to share with you my secrets to amazing, restful sleep, steady energy that lasts all day, and predictable periods. But why should you listen to me over influencer reels or ChatGPT?
I AM A HEALTHCARE PRACTITIONER, NOT AN INFLUENCER.
First and foremost, I am educated and trained to help clients address hormone imbalances like PCOS/PMOS and perimenopause symptoms, gut health, sleep issues, and insulin resistance by uncovering root causes of dysfunction that are specific to your body’s unique health needs.
What I’m about to share is not meant to be a temporary biohack or some magical fix to make all your stress go away.
I’m about to share meaningful lifestyle shifts you can make that are grounded in science and address your hormone imbalances at the root cause.
You don’t need a cortisol detox or some one-size-fits-all cortisol reduction supplement pack - you need real lifestyle support. And I can help.
5 holistic tips to reduce cortisol levels long-term
As we discussed earlier, cortisol output disrupts sex hormone production and is especially problematic for women and females with PCOS/PMOS symptoms, perimenopause symptoms, and other hormone imbalances.
Chronic cortisol output can also lead to insulin resistance issues, blood sugar imbalances, sugar cravings, and insomnia. In fact, the reason you wake up at 2:00am has nothing to do with your bladder - it’s cortisol.
Practicing these techniques on a consistent basis will improve sleep quality, improve insulin sensitivity and blood sugar levels, and improve hormone balance. For more in-depth and personalized support for your adrenal and hormone health, check out this masterclass.
As with any foundational root-cause work, results will not happen overnight. It takes time to really begin to notice a change in your energy levels, restfulness, and hormone balance. Be patient and kind to yourself, and reach out to me if you have any questions.
5 holistic tips to reduce cortisol
GET 10+ MINUTES OF DAYLIGHT ON YOUR FACE WITHIN 1 HOUR OF WAKING: I’m not suggesting you look directly into the sun (please don’t). When your face and eyes are exposed to light, information about the type of light gets picked up by the retina and is relayed to the suprachiasmatic nuclei (SCN), which then modulates serotonin and melatonin production, respectively, depending on the type of light you are exposed to. This simple action impacts everything downstream throughout your day. Don’t skip it.
EAT MORE SATIATING MEALS: The diagram above (titled, effects of blood sugar imbalance) shows the effects of diet on blood sugar regulation, and as you recall from earlier in the post, cortisol is released in times of low blood sugar. Eating more satiating meals, balanced with good quality protein, fat, and fibrous vegetables, prevents those dips in blood sugar and keeps you feeling steadily energetic all day. Use this guide to help you build more satiating meals.
SCHEDULE WORKOUTS BEFORE LUNCH: Remember the diagram above, titled optimal cortisol levels throughout the day? An important part of supporting healthy cortisol rhythms is to prioritize higher cortisol activities in the morning, and lower cortisol activities in the afternoon/evening. Exercise is known as a good stressor, also called eustress. However, as we’ve learned - stress is stress. Exercise stimulates cortisol output. When you exercise in the evenings, you stimulate cortisol right when cortisol levels should be coming down. Save your calmer activities like meditation, light yoga, or walking, for the afternoon and evening.
PRACTICE NOT SNACKING BETWEEN MEALS: Let’s be clear - if your body is telling you it needs to eat, eat. Always listen to your body. Remember, it will take time to see symptoms dissipate. But if you are habitually a snacker or grazer, you may have insulin resistance issues and thus, chronic cortisol output. Additionally, habitual snacking may be a sign of sugar cravings caused by pathogenic infections like candida or SIBO. Click here to read more about these pathogens. Eating more satiating meals will help you feel fuller for longer periods, reducing the need for snacking.
PRACTICE COMPLETING THE STRESS RESPONSE CYCLE: Do this 2-3 times per day, and especially immediately following a particularly stressful episode, such as a heated conversation with your partner, a stressful commute, or a nearly-missed work deadline. Why should you do this? When your fight-or-flight system is activated, stress hormones like cortisol and adrenaline are released, shifting resources away from digestion and repair and toward survival. Your nervous system can’t tell the difference between a real threat and modern stress, so it reacts to both the same way. Completing the stress response cycle only takes a few minutes and signals to your brain that the danger has passed and it’s safe to stand down. Here’s how to complete the stress response cycle:
Choose a full-body movement that feels safe to do for 3-5 minutes, such as:
jumping jacks
nitric oxide dump
air-punching/kickboxing
brisk walk while doing windmill arms
dance party
Once your movement is finished, take 10 long, deep breaths, in through your nose, and out through your mouth before continuing with your next tasks.
want to learn more about how cortisol impacts sleep, hormone balance, and blood sugar levels?
PCOS/PMOS Treatment with Functional Nutrition - Seattle Nutrition Expert
PCOS doesn’t exist on its own. It’s a condition caused by mix of deeper imbalances — digestion, gut health, liver function, inflammation, and insulin regulation all play a role. When those systems aren’t supported, it can snowball into issues like thyroid slowdown, adrenal fatigue, and weight changes.
The good news? When you address those root causes, your symptoms can shift in a meaningful way. I’ve experienced that firsthand, and in this post I’m sharing what truly made a difference for me.
Successful PCOS/PMOS Treatment Starts with Repairing the Gut
You’ve probably heard all kinds of advice about PMOS (formerly known as PCOS) — things like “just lose weight,”“eat less and move more,” or “cut out gluten.” None of that feels helpful when you’re already dealing with the frustration and grief of feeling like your body is fighting against you.
PCOS/PMOS doesn’t exist on its own. It’s a condition caused by mix of deeper imbalances — digestion, gut health, liver function, inflammation, and insulin regulation all play a role. When those systems aren’t supported, it can snowball into issues like thyroid slowdown, adrenal fatigue, and weight changes.
The good news? When you address those root causes, your symptoms can shift in a meaningful way. I’ve experienced that firsthand, and in this post I’m sharing what truly made a difference for me.
Hi lovelies. I’m Hilary Beckwith, ex-dieter and functional nutrition expert. Women with PCOS/PMOS or who are in perimenopause come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and how their body actually feels. Before you continue, click here to read my Medical Disclaimer.
In this article, you’ll learn:
my PCOS/PMOS story
types of PCOS/PMOS
PCOS/PMOS and leaky gut
PCOS/PMOS and insulin resistance
why repairing the gut should be your first step in PCOS/PMOS treatment
my PCOS/PMOS story
Like many women with PCOS/PMOS, I had many of the classic PCOS/PMOS symptoms.
Got my first period later than most females I knew (age 17)
Periods were highly irregular and unpredictable (1-2 periods per year)
Severe cystic acne from adolescence and into my late 20s (when I finally decided to go on Accutane)
Belly weight (referred to as "PCOS belly”) that simply would not budge
Migraines (that I now know, for me, are caused by low estrogen)
Blood sugar symptoms - I was hungry All. The. Time. and my hunger was paired with irritability, shakiness, and brain fog - classic symptoms of blood sugar dysregulation.
Nearly zero libido
I was under-tested and over-medicated
I was put on the pill at 17 to regulate my periods. I was put on loads of antibiotics and topical meds for acne for many years before opting for Accutane.
No provider ever tested my hormones. No provider ever tested my blood sugar levels. Despite my symptoms of dysfunction in both. I didn’t know what I didn’t know, so I didn’t know how to advocate for myself, or that I even needed to.
I only knew I was miserable and felt broken and totally alone.
My PCOS Diagnosis
I was diagnosed with PCOS (now more accurately called PMOS - Polyendocrine Metabolic Ovarian Syndrome) in my late 20s, right after my spouse and I decided to start trying for a baby. I stopped the pill and waited for my cycle to return… but it never did. After months of nothing, my provider put me on two rounds of Clomid to try and stimulate ovulation.
Looking back, it’s pretty clear that if they’d checked my hormones first, they probably would not have given me a medication that inhibits estrogen production — but here we are.
When Clomid didn’t work, my GYN finally ordered a pelvic ultrasound, and that’s when we got the classic PCOS/PMOS image: enlarged ovaries, lots of follicles, no ovulation. We were told our chances of conceiving naturally were low and that our only “real” option was expensive fertility treatment — something we absolutely couldn’t afford at the time.
We were devastated and felt hopeless.
But here’s the part they got wrong: not the PCOS diagnosis, but the idea that nothing could be done.
Addressing the root causes of PCOS/PMOS can shift symptoms in huge ways — and you don’t always need medication or costly fertility interventions to see real progress. I know because that’s exactly what happened for me.
types of PCOS + PMOS
Depending on who you talk to, there are four main types of PCOS. It may not always be useful to classify your PCOS/PMOS symptoms, since the starting point should be to uncover the hidden dysfunctions behind those symptoms.
But for the sake of understanding and information, here are the three main types of PCOS/PMOS:
#1: Classic PCOS/PMOS characteristics:
high androgen levels
visible polycystic ovaries on ultrasound OR normal-looking ovaries on ultrasound
anovulation (does not ovulate, or rarely ovulates), irregular cycles
insulin resistance
high insulin levels
high triglycerides or other out-of-range cholesterol levels
weight gain, difficulty losing weight
#2: Ovulatory PCOS/PMOS characteristics:
high androgen levels
regular cycles
visible polycystic ovaries on ultrasound
higher insulin levels
elevated lipids (cholesterol, triglycerides)
belly weight gain (PCOS belly)
elevated androgens
#3: Non-Hyperandrogenic PCOS/PMOS characteristics:
androgen levels within range
mostly regular cycles, although without ovulation (all or most cycles)
visible polycystic ovaries on ultrasound
fewer cases of insulin resistance
PCOS, PMOS, and leaky gut syndrome
When I see clients with digestive symptoms such as chronic constipation or diarrhea (or both), bloating, sensitivities to foods, especially wheat or dairy, or who have adult cystic acne, eczema, or blood sugar regulation issues - all of which are common with PCOS/PMOS - I look to the gut for answers.
If you take anything from this post - take this:
Inflammation of the digestive tract tissue, whether due to poor digestion, pathogenic overgrowth, or both, will cause the symptoms I just listed. Additional stress caused by pathogenic overgrowth will also disrupt sex hormone production and balance, and cause insulin resistance.
This is why so many women find relief from their PCOS/PMOS symptoms when they do the work to repair the gut lining and digestion first.
I’m going to say that again…
When addressing PCOS/PMOS symptoms, it is essential to address gut health and digestion as the first step.
This step is largely overlooked by Western medicine practitioners, and because of it, women with PCOS/PMOS are dismissed from clinics, having been told to “eat less, move more,”“cut out gluten,” or “reduce your stress”.
And if these women also happen to be trying to get pregnant, they are additionally sent to expensive infertility clinics and given medications they may not need.
There is another way, friend. You can treat PCOS/PMOS symptoms and get pregnant without expensive infertility treatments, harsh diets or food restrictions, and medications.
PCOS/PMOS and insulin resistance
Here’s the part that really sucks for females with PCOS/PMOS - most females with PCOS/PMOS have a predisposition to having insulin resistance. They’re born with it.
What does that mean?
It means that women with PCOS/PMOS have a higher propensity for cells to block out insulin, rather than allowing insulin to shuttle in glucose for energy production like they are supposed to. Click here for a more detailed look at insulin resistance.
Insulin resistance is a big driver of hormone imbalance, weight gain, fatigue, and that jittery, irritable, want-to-punch-someone-in-the-throat feeling you get between meals.
And because insulin resistance leads to higher insulin levels in the blood, this increase in insulin stimulates the ovaries to pump out androgens (testosterone and all its variants).
And remember that elevated androgens are a common characteristic in two of the three main PCOS/PMOS types.
This feels so unfair for women with PCOS/PMOS.
But at the end of the day, all it means is that we have to work a bit harder - and have a lot more self-grace - to keep insulin in check. But it is possible with the right support.
PCOS/PMOS treatment with functional nutrition
I had PCOS/PMOS - and now I don’t. I was told by my doctors that I would likely become diabetic, that the only option for pregnancy was expensive fertility treatment, and aside from that, was given zero direction.
So I figured it out for myself - but you don’t have to.
Initially, it was just me doing research and trying different methods to improve weight loss and blood sugar. What I didn’t know at the time is that my efforts were also addressing gut health and adrenal health, and ultimately hormone balance. All of which improved my PCOS/PMOS symptoms immensely.
It wasn’t until I decided to get a degree in holistic nutrition that I connected the pieces - the reason why my methods had worked is because they addressed gut health and insulin resistance.
HERE’S HOW MY SYMPTOMS HAVE CHANGED SINCE WORKING ON MY GUT AND INSULIN:
My hormones are all testing at optimal levels, with the occasional minor imbalance.
My periods went from 1-2 per year, to 30-34-day cycles.
My anxiety has greatly decreased.
Insulin sensitivity has greatly improved, and I am more tuned in to my body when blood sugar symptoms start to show again.
Lab hormone levels and cycle tracking confirm that I now ovulate on my own - While I no longer want to have children, I’m confident that I could successfully conceive.
My skin remains clear, save for the occasional PMS breakout (which I’m quite happy to have - feels like a sign of normalcy after decades of feeling broken!)
I have far more consistent energy every day than I used to.
taking probiotic supplements is not gut repair
Healing the gut involves functional support - supporting healthy digestive enzymes, stomach acid, motility, and bowel movements - and tissue repair - signs of inflammation, food sensitivities, bloat, acne, bad breath, persistent pain, and anxiety are all signs of inflammation - especially in the gut.
WHY IT’S IMPORTANT TO TREAT PCOS/PMOS HOLISTICALLY:
Common PCOS/PMOS symptoms, such as bloat, weight gain, feeling hangry between meals, fatigue, acne, and irregular periods, are all signs of dysfunction and imbalance in multiple body systems. Treating or masking the symptom is profoundly different than addressing the root cause.
Poor digestion can lead to tissue damage and inflammation - addressing the inflammation and symptoms is pointless without addressing what caused it to become dysfunctional in the first place.
Poor digestion also increases susceptibility to pathogenic infection, including SIBO (small intestinal bacterial overgrowth), h. pylori, parasites, and especially candida (yeast) overgrowth. A healthy digestive system should be able to kill off and eliminate pathogens before they become a problem. It is very common with my PCOS/PMOS clients to find such infections.
Unaddressed gut infections put stress on the adrenal glands and thyroid, leading to increased inflammation due to a constant state of fight-or-flight response. Eventually, we see this show up as abnormal thyroid levels on labwork, chronic fatigue, anxiety, and a suppressed immune system.
Stress on the adrenal glands interferes with hormone production and balance. Stress is modulated by the HPA axis (hypothalamus, pituitary, adrenal). Female sex hormones are modulated by the HPO(vary) axis. Human bodies prioritize stress over most other functions in the body - including hormone balance. Constant activation of the HPA axis in response to an unaddressed stressor (such as a pathogenic infection) will cause disruption in hormones.
Hopefully you are beginning to see how addressing gut health is essential to PCOS/PMOS treatment and finding relief for your PCOS/PMOS symptoms. Addressing gut health reduces inflammation and opens up the necessary pathways for optimal hormone function.
This is where I come in. When clients come to me with a PCOS/PMOS diagnosis, the first thing I do is look into the gut. Here are some of the tools I use to assess gut health:
Functional lab testing and food journals to evaluate digestive function.
Subjective intake to get a clear picture of the client’s health history and patterns that might be relevant.
Questionnaires designed to narrow down what type of lab testing would be most helpful.
Dietary analysis to see how certain foods are affecting mood, energy, and sleep.
want help addressing your PCOS/PMOS symptoms?
Boost Your Metabolic Rate with Functional Health
When you feel out of control of your weight, hormones, and eating habits, those one-stop-shop ads and fitness influencers are really appealing. You stopped on this article because (shocker!) those quick fixes and trendy gadgets - the supplement packs, the “metabolic reset diets”, the apple cider vinegar dose, continuous glucose monitors - just aren’t cutting it, and you’re feeling lost and frustrated.
I’ve got you. Improving your metabolic issues is not a quick fix (don’t panic!), but it is possible.
5 Simple Tools to Boost Metabolism - for Good
When you feel out of control of your weight, hormones, and eating habits, those one-stop-shop ads and fitness influencers are really appealing. You stopped on this article because (shocker!) those quick fixes and trendy gadgets - the supplement packs, the “metabolic reset diets”, the apple cider vinegar dose, continuous glucose monitors - just aren’t cutting it, and you’re feeling lost and frustrated.
I’ve got you. Improving your metabolic issues is not a quick fix (don’t panic!), but it is possible - and it’s also FREE - no need to spend loads of cash on trendy gadgets. In this article, I’m going to share my best root-cause fixes to help you regain control of your weight and ditch the diabetic diets for good.
Hi kittens. I’m Hilary Beckwith, ex-dieter and functional nutrition expert. Women with PCOS or who are in perimenopause come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and how their body actually feels. Before you continue, click here to read my Medical Disclaimer.
In this article, you’ll learn:
what is metabolism?
reasons you might be gaining weight (or struggle to lose it)
why the quick fixes and trendy gadgets are not the solution to your metabolic issues
5 science-backed tips to improve metabolism from the ground up
what is metabolism?
I hear the term metabolism commonly - and incorrectly - referred to as one’s ability (or inability) to lose weight or burn calories. It kinda makes sense, after all, to turn food into nutrients and eliminate waste is a sort of form of metabolism. In fact, some would refer to this as metabolic rate.
The fact is, your metabolism and weight gain have very little to do with how many or how few calories you consume. In fact, calorie restriction has been shown to slow metabolism over time [1].
“I eat like a bird, and I still gain weight!” I often hear.
The term metabolism refers to your body’s ability or inability to metabolize glucose into energy. One big side effect of a struggling metabolism is, in fact, weight gain - but metabolism has nothing to do with how easily you burn calories.
And as you approach these perimenopause years, the methods that used to work for you no longer do. I can help.
METABOLISM EXPLAINED
In short, glucose is the molecular form of sugar that is used to create energy within the mitochondria of cells in the form of ATP, or Adenosine TriPhosphate. Glucose is broken down from all types of carbohydrates, including starchy vegetables, legumes, grains, and yes, sugars. To some extent, glucose can also come from proteins and fat in someone who has a healthy metabolic flexibility.
When dietary carbohydrates are broken down into glucose, insulin from the pancreas acts as a key-holder that unlocks the door to the cell (insulin receptor) and shuttles glucose in for energy production. Once cells have had their fill, the remaining glucose is converted into stored forms of glucose and stored in the liver and fat tissue.
non-calorie causes of slow metabolism and weight gain
You read earlier that excess glucose that cannot be used to create ATP is stored as fat tissue, so diet is certainly a factor in metabolism - but it’s not about how many calories are consumed.
In fact, did you know that carbohydrates have less than half the calories per gram than fat does? And yet, it’s not dietary fat that’s causing you to gain weight - it’s carbohydrates.
Wait, wait, WAIT, Hilary - I thought you were anti-diet…
I WANT TO BE VERY CLEAR - I am not villainizing carbohydrates. I love carbs, and our bodies need a balance of macronutrients, including carbohydrates. But for the sake of understanding metabolism and why you are struggling with weight loss, it’s important to understand the health effects of a high-starch or high-carbohydrate diet, in conjunction with a lack of quality protein and fat. And it is especially important to understand that health and weight loss should always be addressed based on the unique needs of each individual.
4 COMMON CAUSES OF WEIGHT GAIN THAT OFTEN GET OVERLOOKED
INSULIN RESISTANCE - This is metabolism at its core - if your cells shut out insulin, your metabolism will struggle, and you will gain weight as fat (more on this later). This is often caused by diet, low muscle tone, as well as the depletion of estrogen during perimenopause, which causes a major decline in insulin sensitivity.
UNADDRESSED GUT PATHOGENS - Overgrown pathogens in the gut, like yeast, bacteria, h. pylori (also a bacteria, but found in the stomach), mold, or parasites (yes, parasites!), will cause the body to inhibit the breakdown of fat (lipolysis).
PROLONGED INFECTIONS - Infections like the ones just discussed will cause the liver to release more fat and sugars into the bloodstream, encouraging the body to store more fat. Additionally, these infections cause the body to preserve calories for immune function, rather than energy production.
PROCESSED FOODS (I know…) - When your body doesn’t know what to do with something, it stores it as fat. Binders, fillers, chemicals, preservatives, and plastics from processed food products must all be dealt with by the liver, neutralized, and eliminated. When the liver is overburdened and elimination pathways are not clear, these products remain in the body and get stored in fat tissue. Your body will make more fat tissue to accommodate these storage needs.
This is exactly why the expensive, trendy gadgets are not the solution to your metabolic health. Let’s dig into it more.
improving metabolic health is free
You do not need the expensive, trendy gadgets and trackers to improve metabolic health. I know the ads and influencers can be very convincing, and there can be some value in the data they provide.
However…
Most often, what I see with clients who use gadgets like CGMs (continuous glucose monitors), Aura rings, sleep apps, calorie-tracking apps, and other wearables is an obsession over fixing the data, rather than a tool for understanding. This is a form of disordered eating behavior known as orthorexia.
They disconnect from what their body actually needs, and obsess over food restrictions and looking at the data. In doing so, they become less present with themselves and others, and they begin to loathe food, rather than enjoy it.
Sure, that CGM is helpful to understanding which foods have a negative impact on blood sugar, but finding and addressing the root causes of the blood sugar dysregulation is far more effective long-term than obsessively chasing numbers.
5 ways to improve metabolic health - for good
I want to be clear - I do not believe weight is an indicator of health. I never ask my clients to step on a scale, and I am a Health At Every Size (HAES) advocate. I firmly believe that all bodies can be healthy.
But, as someone who grew up in what I call the Fat-Free Era, obsessed about my body shape and size, shrunken with shame, and and shrouded in disordered eating behaviors, I know what it can feel like to have this weight creep on without explanation, and feel out of control - or worse - like I did something wrong (thanks, trauma!).
I’m not here to tell you you need to lose weight - I am here to help you make sense of your metabolic health so you can feel more in control of your health, and reconnect with your body’s needs.
With that, here are 5 ways to improve metabolic health from the ground up:
PRIORITIZE STRENGTH + RESISTANCE TRAINING OVER CARDIO
Building muscle is essential to improving insulin sensitivity, and involves regular lifting and adequate consumption of quality protein - especially in perimenopause and post-menopause years. Yes, endurance cardio can be more effective at burning fat, but that does not improve insulin resistance in the long term, whereas strength training does. CLICK HERE to read more about how protein and muscle building improve insulin sensitivity and metabolic issues.
PRIORITIZE SLEEP
Yes, really! Sleep is when your body does most of its healing and detoxifying, which, as you learned earlier, plays a significant role in how your body makes, metabolizes, and stores fat. Sleep is when your brain sweeps out toxic byproducts from the day’s events, it’s when your liver function is at its highest, and when tissues heal. CLICK HERE to learn more about managing sleep and stress.
INCORPORATE A (SAFE) FASTING ROUTINE
Fasting is not something everyone should do. And it certainly isn’t something anyone should jump into, feet first. But fasting has immense benefits on cellular health, gut health (including the clearing of pathogens we discussed earlier), improves insulin sensitivity, and improves metabolic flexibility, which helps your body adapt to burning fat when glucose stores are low. And the most important part about fasting when it comes to addressing metabolic issues - is what you eat AFTER you fast. CLICK HERE to learn more about how to fast, when to fast, who should (and should not) fast, and how to refeed your body after a fast to support healthy metabolism.
PRIORITIZE WHOLE FOODS (AND LEARN TO SPOT HEALTH SCAMS ON PACKAGED FOODS)
Working in functional nutrition, I often see that clients are confused about what is healthy and what is not, because MARKETING. Food marketers are paid to get you to buy their product - period. That said, there are so many foods marketed as being “healthy” that are still just processed garbage. Not all packaged foods are bad, but the easiest way to remove processed foods and improve your metabolic issues is to prioritize whole foods over packaged. And because that isn’t always the easiest option for someone who is very busy or isn’t comfortable in the kitchen, I've developed this online course to help you learn what to look for on ingredient lists so you can make the best choice for your body.
PRIORITIZE QUALITY PROTEIN AND NON-STARCHY VEGETABLES AT EVERY MEAL
Making protein and fiber a priority at every meal is one of the easiest ways to improve metabolic issues. Smoked salmon on a bed of greens and sauerkraut for breakfast, grass-fed beef stir-fry over cauliflower rice and lots of veg for lunch, and maple-mustard roast chicken and veg for dinner. Prioritizing protein and non-starchy veg keeps you full for longer periods of time and improves your metabolic flexibility and sugar cravings. CLICK HERE to read more about the importance of protein.
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BLOG REFERENCES
Knuth ND;Johannsen DL;Tamboli RA;Marks-Shulman PA;Huizenga R;Chen KY;Abumrad NN;Ravussin E;Hall KD; “Metabolic Adaptation Following Massive Weight Loss Is Related to the Degree of Energy Imbalance and Changes in Circulating Leptin.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25236175/. Accessed 19 Nov. 2025.