PCOS Cycle

The plate

Steps

1. 01Lower the sugar hits that poke insulin. That is the food lever; hormones still belong with a clinician.
2. 02Do not under-eat. Aggressive fasting can worsen some cycles.
3. 03Zinc-rich food (pumpkin seeds, beef, oysters) and vitamin D tested, not guessed.
4. 04Strength work twice a week if joints allow — muscle is an insulin sponge.
5. 05Give a pattern 90 days before judging a cycle. Hair and skin are slower.

Food-first notes

• Marine omega-3

  Cools joints, supports brain and skin, balances the omega-6 load of modern food.

• Vitamin D3 with K2

  Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.

• Zinc (food-led)

  Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.

• Magnesium glycinate

  Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.

Cook

Mains

Herb-butter salmon & asparagus

Omega-3 on a sheet pan. A simple fish-and-greens dinner.

22 min5g net carbs

Breakfast

Sage & avocado omelette

Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.

12 min4g net carbs

Salads

Big meadow salad

The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.

15 min6g net carbs

Snacks

Coconut chia jar

Make-ahead breakfast or snack. Fiber, fat, a few berries.

5 min6g net carbs