The ultimate PCOS/PMOS Girlies Checklist

So you've just been diagnosed with PCOS (or PMOS, if you're keeping up with the rebrand), you've googled "why am I like this" at 1am, and now you're staring down a list of symptoms that feels overwhelming. Acne? Check. Cravings you can't seem to control? Check. A cycle that runs on its own unpredictable schedule? Check.

Deep breath. You are not broken, and you are absolutely not alone - up to 1 in 10 women have PCOS, which means somewhere out there is a whole army of us also dealing with chin hair and eating our body weight in chocolate the week before our period (if it even shows up).

Here's the good news: you don't need a total life overhaul to start feeling like yourself again. You need a few simple, sustainable habits, done consistently. Save this, screenshot it, tattoo it on your forearm if you have to — this is your PCOS/PMOS Girlies Checklist.

Grab a cup of tea (ideally Cysterhood) and let's get into it.

THE FOOD STUFF

  1. Protein at breakfast is non-negotiable. Aim for 30-40g of protein at breakfast. Yes, that's a lot. Yes, it's worth it. Skipping straight to toast or a coffee-only breakfast sends your blood sugar on a rollercoaster it did not consent to, and that's exactly what fuels the 11am "I could eat this entire pantry" cravings. Eggs, Greek yoghurt, a protein shake with nut butter — get it in early and thank yourself later.

  2. Fibre is your quiet achiever. 25-30g of fibre a day helps steady your blood sugar and keeps you fuller for longer, which is basically a cheat code for fewer cravings. Flaxseed, chia seeds, berries, leafy greens, beans — sneak it in wherever you can.

  3. Never eat a carb alone. Toast on its own? Spikes you. Toast with peanut butter and eggs? Steady as she goes. Pairing carbs with protein or fat slows the blood sugar spike and the inevitable crash that follows.

  4. Cut back on the refined sugar (we know, we know). Nobody wants to hear this one, but refined sugar and processed carbs cause the sharpest insulin spikes — and insulin resistance is often at the root of PCOS symptoms. You don't have to go cold turkey. Just start swapping where you can.

THE MOVEMENT STUFF

  1. Strength training over endless cardio -You do not need to run 10km a day to "fix" your PCOS. In fact, please don't — over-exercising can spike cortisol and make things worse. Strength training 2-3x a week builds muscle, which is one of the most insulin-sensitive tissues in your body. Translation: lifting weights literally helps your insulin resistance. Cardio's not banned, it's just not the main event.

  2. Walk it off (literally) A 10-15 minute walk after meals helps your muscles clear glucose from your blood without needing extra insulin. It's free, it's easy, and it counts even if it's just pacing around the kitchen on a phone call.

THE SUPPLEMENT STUFF

  1. Inositol, the go-to supplement. If there's one supplement PCOS women swear by, it's inositol. Myo-inositol (ideally paired with D-chiro-inositol) supports insulin sensitivity, eases cravings, and helps regulate your cycle. Give it a few months of consistent use before judging results — hormones don't do overnight fixes.

  2. Omega-3s for the inflammation. PCOS loves a bit of chronic low-grade inflammation, and omega-3s help fight back. Fatty fish 2-3x a week, or a quality fish oil supplement if seafood's not your thing. Our anti inflammatory CHAIHOOD can also help with this. 

  3. Magnesium before bed. Supports better sleep, stress recovery and relaxation — magnesium glycinate about 30-60 minutes before bed is the move. Poor sleep = higher cortisol = worse insulin resistance, so this one's doing more than just helping you doze off.

  4. Get your vitamin D checked! Low vitamin D is incredibly common with PCOS and is linked to worse insulin resistance, mood, and irregular cycles. Get it tested rather than guessing — then supplement accordingly.

THE LIFESTYLE STUFF

  1. A daily stress reset (yes, even 5 minutes counts) Cortisol and insulin are basically in a group chat together, egging each other on. A short daily practice — breathing, journaling, a walk, whatever works for you. helps keep the chaos down. Our best selling cortisol reducing tea ZENHOOD is also great for this. 

  2. Same bedtime, same wake time. Consistency here regulates the hormones that control hunger, blood sugar and stress. It's not about getting 8 perfect hours every night — it's about training your body's rhythm.

  3. Feed your gut! Your gut health is more tied to your hormones than you'd think. Fermented foods (yoghurt, kefir, sauerkraut) plus prebiotic foods (garlic, onion, oats) support the whole ecosystem.

  4. Stay hydrated. Unglamorous but true — water supports metabolism, digestion and your body's natural detox pathways. Keep a bottle on you and refill it like it's your job.

THE DAILY RITUAL

  1. Sip your Cysterhood tea! This is the one habit that ties the whole list together — a daily ritual that actually supports your hormones from the inside. Cysterhood is a naturopathically formulated, 100% organic herbal blend, and every single herb in it is doing a job:
  • Spearmint Leaf – helps reduce excess testosterone, hormonal acne, hair loss and hirsutism, and supports a calmer mood
  • Nettle Leaf – supports skin clarity, liver function, detoxification, and helps reduce inflammation
  • Raspberry Leaf – tones the uterus, eases period pain, and supports fertility
  • Lady's Mantle – known for regulating cycles and easing heavy or painful periods
  • Ceylon Cinnamon Bark – supports blood sugar balance and insulin sensitivity, aids weight management, and reduces cravings
  • Lemon Balm – calms the nervous system, reduces anxiety, and supports sleep
  • Alfalfa Leaf – rich in nutrients that support fertility, energy, detoxification, and hormone balance
  • Ginger Root – aids digestion, reduces bloating, and supports metabolic health

Basically, it's like your PCOS symptoms got put on notice. Sip 2-4 cups daily and give it a few months to really kick in — hormone healing is a marathon, not a sprint (annoying, we know).

Shop Cysterhood Tea here

THE ONE THING TO REMEMBER

You do not need to do all 15 of these perfectly, starting today, forever. That's a recipe for burnout, not balance. Pick ONE. Do it consistently for a few weeks. Then add the next one. PCOS/PMOS management is built on small, boring, repeatable habits - not extremes.

Save this checklist or send it to a friend who'd find it useful- and let's start feeling like ourselves again — one little habit at a time.

xx Brig

 

Back to blog

Shop the best sellers

1 4
View all