Monthly Archives: January 2025

GLP-1 Agonists for PCOS: Understanding the Benefits, Risks, and the Role of Lifestyle Changes

Polycystic Ovary Syndrome (PCOS) is a complex condition that affects metabolism, fertility, and overall health. For those struggling with insulin resistance and weight management, healthcare providers may suggest GLP-1 agonists as a treatment option. These medications have gained attention for their ability to lower blood sugar levels and promote weight loss. While they may provide short-term benefits, it is important to understand how they work, their potential long-term effects, and why lifestyle modifications remain essential for maintaining muscle mass, metabolic health, and long-term weight management.

How GLP-1 Agonists Work

GLP-1 agonists mimic glucagon-like peptide 1, a hormone that plays a key role in blood sugar regulation and appetite control. These medications help by:

• Stimulating insulin secretion from the pancreas, which lowers blood sugar levels
• Slowing digestion, keeping food in the stomach longer and increasing feelings of fullness
• Reducing appetite, which can lead to lower calorie intake and weight loss

For individuals with PCOS, who often struggle with insulin resistance and weight gain, GLP-1 agonists can provide significant short-term improvements. Many patients experience better blood sugar control and reduced hunger, which can help with weight management. However, these medications do not address the root cause of insulin resistance and metabolic dysfunction.

The Risks of Long-Term Use

While GLP-1 agonists can be helpful, there are concerns about their long-term effects, particularly regarding muscle loss and pancreatic health.

These medications work by forcing the pancreas to produce more insulin, which can contribute to worsening insulin resistance over time. Prolonged pancreatic overstimulation may eventually lead to pancreatic exhaustion, increasing the risk of type 2 diabetes as the pancreas loses its ability to produce insulin effectively.

Another major concern is muscle loss. While weight loss is a common effect of these medications, studies suggest that a significant portion of this loss comes from lean muscle rather than fat. Muscle is critical for metabolism, insulin sensitivity, and long-term weight maintenance. Losing muscle can slow metabolism and make it harder to sustain weight loss once the medication is discontinued.

“The road to improving blood sugar management is not about forcing the pancreas to produce more insulin. Instead, it requires dietary changes that minimize insulin spikes, allowing cells to become more responsive and keeping glucose levels in a healthy range.”

The Role of Lifestyle Modifications

Since long-term medication use carries risks, it is crucial for patients using GLP-1 agonists to focus on lifestyle changes that support metabolic health and prevent muscle loss.

A Low Insulin Lifestyle helps reduce the burden on the pancreas by stabilizing insulin levels through dietary modifications. This approach not only improves insulin sensitivity but also helps preserve muscle mass, which is essential for maintaining a strong metabolism.

For those currently on GLP-1 agonists, this period of reduced appetite and weight loss can serve as an opportunity to build sustainable habits that will support long-term success. By focusing on a Low Insulin Lifestyle and incorporating protein-rich foods and resistance training, individuals can:

• Reduce the risk of muscle loss while on medication
• Maintain a healthier metabolism for long-term weight management
• Prevent weight regain after discontinuing the medication

The Bottom Line

GLP-1 agonists can be a valuable tool for managing PCOS-related insulin resistance and weight challenges, but they are not a long-term solution on their own. Understanding the risks of sustained insulin stimulation and muscle loss highlights the importance of a comprehensive approach to metabolic health.

A Low Insulin Lifestyle, backed by multiple clinical studies, has been shown to lower insulin levels effectively while preserving muscle mass. This approach minimizes insulin spikes by eliminating starches, certain types of dairy, and sugars, allowing the pancreas to function more efficiently while supporting lean muscle retention.

By making these changes, individuals can reduce reliance on medications, improve metabolic health, and take control of their long-term well-being. Medications may provide support, but real, lasting results come from addressing insulin resistance at its source while preserving muscle for a strong, healthy metabolism.

When most people hear the term PCOS, they think of weight gain and obesity. But there is a lesser-known subtype called Lean PCOS. People with Lean PCOS may not struggle with excess weight, but that does not mean their hormones or metabolism are functioning normally. In fact, their ovaries may be even more sensitive to insulin, making A Low Insulin Lifestyle an important tool for managing symptoms.

What Is Lean PCOS?

Lean PCOS shares the same underlying hormonal imbalances as classic PCOS but without the noticeable weight gain. This can make diagnosis more difficult, as healthcare providers often associate PCOS with obesity. However, just because someone has a normal body mass index (BMI) does not mean they are free from insulin-related challenges.

The Role of Insulin in Lean PCOS

Most people with PCOS have some degree of insulin resistance, but in Lean PCOS, the relationship with insulin is more complex. Research shows that even when fasting insulin levels appear normal, insulin may still be playing a role in driving symptoms.

Instead of insulin resistance leading to weight gain, studies suggest that people with Lean PCOS may have overly sensitive theca cells—the ovarian cells responsible for producing androgens like testosterone. Even small increases in insulin levels can overstimulate these cells, leading to an excess of androgens. This is why individuals with Lean PCOS may still experience symptoms such as irregular cycles, acne, and excessive hair growth, even if they do not have noticeable insulin resistance on standard tests.

To get a clearer picture, researchers recommend a 2-hour insulin test rather than relying on fasting insulin alone. Many people with Lean PCOS have normal fasting insulin levels but show a significant rise in insulin after consuming glucose, which can be missed if only fasting levels are tested.

Key Features of Lean PCOS

• Normal BMI: Unlike classic PCOS, those with Lean PCOS typically have a BMI in the normal range.
• PCOS Symptoms: Irregular cycles, acne, and excessive hair growth are still common in Lean PCOS.
• Metabolic Challenges: Despite appearing lean, insulin levels may still be abnormal, driving elevated androgens.
• Infertility: High androgens and irregular ovulation can make conception more difficult, even in those with a normal BMI.
• Difficult Diagnosis: Because weight gain is not a primary symptom, many people with Lean PCOS struggle to get a proper diagnosis.

Why A Low Insulin Lifestyle Matters

Since even slight increases in insulin can overstimulate theca cells in these patients, managing insulin levels is just as important for those with Lean PCOS as it is for those with insulin resistance and weight gain. This is where A Low Insulin Lifestyle plays a critical role.

By focusing on foods that minimize insulin spikes, individuals with Lean PCOS can help reduce androgen production at the root. Even though they may not have traditional insulin resistance, avoiding insulin surges can make a significant difference in regulating cycles, improving skin health, and supporting fertility. Prioritizing healthy fats is especially important to maintain energy levels and prevent unwanted weight loss.

Lean PCOS and Fertility

Many people with Lean PCOS may not realize they have a hormonal imbalance until they experience symptoms like irregular periods, acne, or difficulty conceiving. Even without weight-related issues, high androgens and irregular ovulation can affect fertility. Following A Low Insulin Lifestyle before and during pregnancy can help regulate cycles, improve hormonal balance, and lower the risk of passing PCOS to future generations.

Take Control of Your Health

PCOS is not just about weight, and Lean PCOS is proof of that. If you have been dismissed because of your normal BMI but still experience symptoms, it is important to advocate for yourself. Testing both fasting and 2-hour insulin levels can provide a clearer picture of what is happening beneath the surface.

At Lilli Health, we make this process easier with Lilli At-Home Metabolic Testing Kits, allowing you to track your insulin response and take a proactive approach to your health.

PCOS looks different for everyone, but the role of insulin remains a central factor. Whether you are lean or not, keeping insulin levels stable can help restore balance and improve symptoms.

A Low Insulin Lifestyle is not just about managing weight—it is about optimizing hormones, improving metabolism, and taking control of your long-term health.

 

References:

• Houston EJ, et al. Reappraising the relationship between hyperinsulinemia and insulin resistance in PCOS. J Endocrinol. 2025. Read more
• Gacaferri Lumezi B, et al. Insulin Resistance in an Underweight Woman with Polycystic Ovary Syndrome: A Case Study. Am J Case Rep. 2025. Read more

In today’s fast-paced world, exhaustion has become the norm for many people. But if you feel constantly drained no matter how much you rest, there may be more going on beneath the surface. Chronic fatigue is not just about being tired—it is a persistent and overwhelming sense of exhaustion that does not improve with sleep. While many factors can contribute to this, one often-overlooked cause is insulin resistance.

If you struggle with exhaustion, unrefreshing sleep, or chronic fatigue, understanding the connection between insulin and energy levels could be the key to feeling better.

Insulin Resistance: A Hidden Factor in Fatigue

Insulin resistance occurs when the body’s cells stop responding properly to insulin, the hormone that helps move glucose from the bloodstream into cells for energy. When this happens, blood sugar levels rise, but the cells themselves remain starved for energy. This mismatch creates a state of low energy availability even when there is plenty of fuel in the bloodstream.

At the same time, insulin resistance prevents the body from efficiently using fat for energy. Instead of tapping into stored fat when needed, the body remains stuck in an energy crisis. This can leave you feeling sluggish, foggy, and drained, no matter how much sleep you get.

How Insulin Resistance Slows Metabolism

When the body struggles to access energy from both glucose and fat, it responds by slowing the metabolic rate. This is a built-in survival mechanism to conserve energy and prevent muscle breakdown. The result? You feel like you are running on empty all the time.

This energy conservation response can also lead to increased cravings for quick sources of energy, like sugar and refined carbs. Unfortunately, these foods only drive insulin levels even higher, making the problem worse.

Insulin’s Impact on Sleep

Insulin resistance does not just affect energy levels during the day—it also disrupts sleep. High insulin levels interfere with melatonin production, the hormone responsible for regulating sleep-wake cycles. Without enough melatonin, falling asleep and staying asleep can become a struggle, creating a vicious cycle of poor sleep and worsening fatigue.

Cortisol, Insulin, and Restless Nights

Another key player in this cycle is cortisol, the body’s primary stress hormone. Normally, cortisol is highest in the morning and tapers off throughout the day. But insulin resistance can disrupt this rhythm, leading to consistently elevated cortisol levels.

When cortisol stays high into the evening, it can keep you wired when you should be winding down. This makes it harder to fall asleep, reduces deep sleep quality, and leaves you waking up just as exhausted as when you went to bed.

How to Break the Cycle

The good news is that by addressing insulin resistance, you can restore energy levels, improve sleep, and finally break free from chronic fatigue.

• Follow A Low Insulin Lifestyle: Eating in a way that minimizes insulin spikes helps stabilize blood sugar, improve energy levels, and promote restful sleep.
• Prioritize movement: Regular physical activity improves insulin sensitivity and helps regulate cortisol.
• Manage stress: Chronic stress keeps insulin and cortisol elevated. Activities like walking, deep breathing, and time outdoors can help reset these hormones.
• Get quality sleep: Aiming for consistent sleep schedules and reducing blue light exposure in the evening can support melatonin production.

Take Control of Your Energy

At Lilli Health, we are dedicated to raising awareness about insulin resistance and its far-reaching effects. Many people feel exhausted for years without realizing that insulin is playing a role.

With Lilli At-Home Insulin Testing Kits, you can measure your insulin levels and gain a clearer picture of what is happening inside your body. Understanding your insulin response can help you make meaningful changes to improve your energy, sleep, and overall well-being.

References:

• Maloney EM, et al. Chronic fatigue syndrome is associated with metabolic syndrome: results from a case-control study in Georgia. Metabolism. 2010. Read more
• Ramasubbu K, et al. Sleep-associated insulin resistance promotes neurodegeneration. Mol Biol Rep. 2023. Read more

PCOS and Epigenetics: It Didn’t Start With You

If you have PCOS, you might have wondered why. Was it something you did? Something your mom did? Something you could have prevented? The answer is no. PCOS is deeply rooted in genetics and epigenetics, and the factors that contribute to it may have been set in motion long before you were even born.

The Role of Epigenetics in PCOS

Epigenetics is the study of how genes can be turned on or off by environmental factors without changing the actual DNA sequence. It explains why identical twins with the same genetic code can have different health outcomes. When it comes to PCOS, epigenetics plays a key role in shaping how our bodies respond to hormones, metabolism, and reproductive function.

One of the biggest epigenetic influences in PCOS is exposure to high androgens (male hormones) during fetal development. This can change how genes involved in hormone production and metabolism function, setting the stage for insulin resistance, irregular cycles, and other hallmarks of PCOS later in life.

Androgen Exposure in the Womb

One of the most well-researched pathways in PCOS is the impact of excess androgens during fetal development. When a female baby is exposed to high androgen levels in the womb, it can influence a her developing ovaries and brain, leading to long-term changes in how the body regulates hormones. This exposure can affect genes like P450c17, which controls enzymes that plays a key role in producing androgens. If these enzymes are overactive, the body makes more androgens than it should, contributing to many of the symptoms seen in PCOS.

But here’s the important part—this androgen exposure is not always coming from your mother. It could have been set in motion generations ago.

PCOS Can Be Passed Down for At Least Three Generations

Epigenetic changes are not just limited to a single generation. One study showed they can be passed down for at least three generations, meaning that what happened to your great-great-grandmother (or beyond) could still be affecting you today. If she experienced high androgen exposure due to stress, poor nutrition, or environmental toxins, those changes could have been inherited by the women in your family, increasing the likelihood of PCOS in later generations.

This is why PCOS often runs in families, but it may show up differently from person to person. Some women with PCOS struggle more with insulin resistance and weight gain, while others experience irregular cycles, fertility challenges, or skin issues. The way your body expresses these inherited traits depends on both your genetics and the environment you have been exposed to throughout your life.

Pregnancy, Diet, and Lifestyle Can Also Influence PCOS Risk

While PCOS is largely genetic and epigenetic, environmental factors—especially those during pregnancy—can increase the likelihood of developing it. A mother’s diet, stress levels, and insulin levels during pregnancy all play a role in shaping how her baby’s genes are expressed.

For example, high insulin levels during pregnancy can increase androgen production, which may then affect the baby’s hormonal development. This is one reason why maternal insulin resistance is linked to a higher risk of PCOS in female offspring. While no one chooses to develop insulin resistance, understanding its impact during pregnancy can help future generations lower their risk.

You Did Not Cause Your PCOS

Understanding the role of epigenetics in PCOS is important because it removes the blame. You did not cause your PCOS. Your mother did not cause your PCOS. Even if she also has it, she did not pass it down to you through diet or lifestyle choices alone. The foundation of PCOS was likely laid generations ago, and while we cannot change the past, we can absolutely change how we manage it.

Research shows that targeting insulin resistance can help address the root causes of PCOS. This is why A Low Insulin Lifestyle can be so effective. By managing insulin levels, you can help regulate androgen production, improve ovulation, and reduce many of the symptoms associated with PCOS.

The Takeaway

PCOS is not something you caused. It is not your fault. The roots of this condition run deep, spanning multiple generations. But the good news is that understanding the science behind PCOS gives you the power to manage it in a way that supports your body. While we cannot change the past, we can take control of our health moving forward.

By taking steps to keep insulin levels as low as possible during pregnancy, you may also lower the risk of passing PCOS to your daughter, giving future generations a stronger foundation for hormonal health.

When most people think of insulin resistance, they picture type 2 diabetes or weight gain. But insulin resistance affects nearly every system in the body—including men’s reproductive health, heart health, and overall well-being. From erectile dysfunction to fertility challenges, low energy, and increased cardiovascular risk, insulin plays a much bigger role in men’s health than many realize.

Insulin Resistance and Reproductive Health

Men’s reproductive health depends on a delicate balance of hormones, blood flow, and metabolic function—all of which can be disrupted by insulin resistance.

Erectile Dysfunction (ED)

Erectile function relies on proper blood flow, nerve function, and hormone levels. Insulin resistance damages the blood vessels, making it harder for them to dilate and deliver blood where it is needed. This is one of the reasons men with insulin resistance and metabolic syndrome are at a much higher risk for erectile dysfunction.

In addition to vascular damage, insulin resistance is linked to low nitric oxide levels, which further reduces blood flow. Nitric oxide is essential for relaxing blood vessels and allowing an erection to occur. When insulin resistance interferes with nitric oxide production, it becomes more difficult to achieve and maintain an erection.

Testosterone and Libido

Many men with insulin resistance also struggle with low testosterone, which can lead to reduced libido, fatigue, and loss of muscle mass. Insulin resistance increases inflammation and drives up estrogen levels while suppressing the body’s ability to produce testosterone.

At the same time, excess insulin signals the body to store more fat, particularly in the abdomen. This type of fat is hormonally active and can convert testosterone into estrogen, further contributing to hormonal imbalances and low libido.

Sperm Health and Fertility

Sperm production and quality are highly dependent on metabolic health. Insulin resistance has been linked to reduced sperm count, poor motility, and increased DNA damage in sperm. This means that even if sperm are present, they may not be functioning optimally, making conception more difficult.

Research shows that high insulin and blood sugar levels create oxidative stress, which damages sperm at a cellular level. Over time, this can lower fertility and increase the risk of complications for a future pregnancy.

Insulin Resistance and Heart Health

Heart disease remains one of the leading causes of death for men, and insulin resistance is a major driver of cardiovascular issues.

High Blood Pressure and Arterial Damage

Insulin plays a key role in regulating blood vessel function. When insulin resistance develops, blood vessels become stiff and less responsive, leading to high blood pressure. Elevated insulin levels also promote inflammation in the arteries, increasing the risk of plaque buildup and blockages that can lead to heart attacks and strokes.

Cholesterol and Triglycerides

Men with insulin resistance often have low HDL (good cholesterol) and high LDL (bad cholesterol) levels. More concerning is the increase in small, dense LDL particles, which are more likely to get stuck in blood vessels and cause dangerous blockages.

High triglyceride levels are another warning sign of insulin resistance. Triglycerides are a type of fat that circulates in the blood, and when levels are high, it is often an indicator that the body is storing too much fat in the liver and struggling to process carbohydrates efficiently.

Insulin Resistance and Energy Levels

Many men with insulin resistance struggle with low energy, brain fog, and poor exercise recovery. This is because insulin resistance makes it harder for cells to access and use glucose for fuel, leaving the body in a constant state of energy depletion.

At the same time, insulin resistance impairs mitochondrial function—the part of the cell responsible for energy production. When mitochondria are not working properly, energy levels plummet, and muscle recovery slows down.

How to Take Control of Your Health

The good news is that insulin resistance is reversible. By making targeted lifestyle changes, men can restore metabolic health and improve many aspects of their well-being, from reproductive function to heart health and energy levels.

Adopt A Low Insulin Lifestyle: Eating in a way that minimizes insulin spikes can improve testosterone levels, enhance energy, and reduce cardiovascular risk.

Prioritize Strength Training and Movement: Regular exercise improves insulin sensitivity and supports testosterone production. Strength training is especially beneficial for men, as it helps maintain muscle mass, boost metabolism, and regulate hormone levels.

Monitor Insulin Levels: Many men assume their health is fine until they develop serious symptoms. But by testing insulin levels early, you can catch metabolic issues before they turn into bigger problems. Lilli At-Home Insulin Testing Kits make it easy to measure fasting insulin and cardiovascular health markers, giving you the information you need to take action.

The Bottom Line

Insulin resistance impacts nearly every aspect of men’s health, from reproductive function to heart health and energy levels. The sooner you take steps to improve insulin sensitivity, the better your overall health, vitality, and longevity will be.

 

References:

• Yao F, et al. Erectile dysfunction may be the first clinical sign of insulin resistance and endothelial dysfunction in young men. Clin Res Cardiol. 2013. Read more
• Zańko A, et al. Lifestyle, Insulin Resistance and Semen Quality as Co-Dependent Factors of Male Infertility. Int J Environ Res Public Health. 2022. Read more
• Rao PM, et al. Testosterone and insulin resistance in the metabolic syndrome and T2DM in men. Nat Rev Endocrinol. 2013. Read more

PCOS is often associated with irregular cycles, infertility, and insulin resistance, but one of the most overlooked aspects of PCOS is chronic inflammation. Inflammation plays a central role in PCOS, contributing to hormonal imbalances, metabolic dysfunction, and long-term health risks.

Understanding what drives inflammation in PCOS and how to manage it can make a significant difference in symptoms and overall well-being.

What Causes Chronic Inflammation in PCOS?

Inflammation is the body’s natural response to injury or infection, but in PCOS, the immune system remains in a low-grade inflammatory state even when no infection is present. Several factors contribute to this:

• Insulin Resistance: High insulin levels trigger the release of inflammatory markers like C-reactive protein (CRP) and cytokines, worsening inflammation and metabolic dysfunction.
• Excess Androgens: Elevated testosterone and other androgens promote inflammation and disrupt immune system regulation.
• Visceral Fat: PCOS often leads to fat storage around the abdomen, which releases inflammatory molecules that increase insulin resistance and hormone imbalances.
• Oxidative Stress: Increased levels of oxidative stress in PCOS lead to damage at the cellular level, fueling inflammation and worsening symptoms.

Gut Health Disruptions: Cause or Effect?

There is a growing discussion around the role of gut health in insulin resistance. Some suggest that an imbalanced gut microbiome may drive metabolic dysfunction, but the reality is more complex. The real problem is chronic inflammation caused by insulin resistance, which disrupts gut bacteria, not the other way around.

When insulin levels remain elevated, it creates a pro-inflammatory environment that alters gut permeability, damages beneficial bacteria, and allows harmful bacteria to thrive. This can further contribute to digestive issues and systemic inflammation. However, taking a probiotic alone will not fix the problem—lowering insulin levels and reducing inflammation is the key to restoring gut health.

Effects of Chronic Inflammation in PCOS

Persistent inflammation does not just contribute to PCOS symptoms—it also increases the risk of long-term health issues.

• Worsening Insulin Resistance: Inflammation makes insulin resistance more severe, leading to higher insulin levels and worsening metabolic health.
• Hormonal Imbalances: Chronic inflammation disrupts ovarian function, leading to irregular cycles, increased androgens, and difficulty with ovulation.
• Weight Gain and Fatigue: Inflammatory signals interfere with metabolism, making it harder to lose weight and contributing to persistent fatigue.
• Increased Cardiovascular Risk: PCOS already raises the risk of heart disease, and chronic inflammation further damages blood vessels, increasing the likelihood of hypertension and arterial plaque buildup.
• Fertility Challenges: Inflammation affects egg quality, implantation, and overall reproductive function, making it harder to conceive.

Managing Inflammation in PCOS

Reducing inflammation is key to improving symptoms and protecting long-term health. Here are the most effective ways to manage it:

1. Lower Insulin Levels: Since insulin resistance is a major driver of inflammation, keeping insulin levels stable is one of the most powerful ways to reduce inflammation. Avoiding insulin-spiking foods can help lower inflammatory markers and improve overall metabolic health.

2. Prioritize Anti-Inflammatory Foods: Focusing on whole, nutrient-dense foods that fight inflammation can make a big difference. Key choices include:

• Omega-3-rich foods like salmon, sardines, and flaxseeds
• Leafy greens and colorful vegetables high in antioxidants
• Nuts and seeds for healthy fats
• Olive oil and avocado for anti-inflammatory monounsaturated fats

3. Get Regular Movement: Exercise lowers inflammation and improves insulin sensitivity. Strength training and walking are particularly beneficial for reducing inflammatory markers while improving metabolic function.

4. Address Gut Health the Right Way: Instead of relying on probiotics as a quick fix, focus on the real issue: insulin resistance. Once insulin levels are under control, gut health can naturally improve.

5. Manage Stress and Prioritize Sleep: Chronic stress raises cortisol, which drives inflammation. Mindfulness, deep breathing, and getting at least seven hours of sleep per night can help regulate stress hormones and lower inflammation.

The Bottom Line

Chronic inflammation is a major driver of PCOS symptoms and long-term health risks. While gut health plays a role, the real issue stems from insulin resistance fueling inflammation—not the other way around. Probiotics alone will not fix the problem, but lowering insulin levels through A Low Insulin Lifestyle can reduce inflammation, improve gut health, and restore hormonal balance.

If you are looking for an easy way to track your metabolic health, Lilli Metabolic Testing Kits can help you measure your insulin levels and take control of your PCOS journey.

References:

• Patra D, Banerjee D, Ramprasad P, Roy S, Pal D, Dasgupta S. Recent insights of obesity-induced gut and adipose tissue dysbiosis in type 2 diabetes. Front Mol Biosci. 2023. Read more
• Duca FA, Lam TK. Gut microbiota, nutrient sensing and energy balance. Diabetes Obes Metab. 2014. Read more

When it comes to managing PCOS, most people look to diet as one of the first changes they can make. But with so many options—low carb, keto, plant-based, paleo, intermittent fasting—it can be overwhelming to figure out what is actually effective.

The reality is that no other lifestyle takes an insulin-first approach. While many diets claim to help with PCOS by focusing on weight loss, calorie restriction, or general “hormone balance,” they often overlook the root cause for most people with PCOS—chronically elevated insulin levels.

Why Insulin Matters in PCOS

PCOS is a condition that is deeply tied to insulin resistance, which affects up to 75% of those with the condition. Even in individuals with a normal body weight, insulin resistance can drive symptoms like irregular cycles, elevated androgens, weight gain, fatigue, inflammation, and infertility.

Many popular diets may improve PCOS symptoms indirectly—often by reducing calories or carbs—but A Low Insulin Lifestyle directly targets insulin first, making it the most effective approach for long-term metabolic and hormonal health.

How Popular Diets Compare to A Low Insulin Lifestyle

1. Low Carb, Keto, and Paleo Diets

Many people with PCOS turn to low-carb and keto diets because they can improve blood sugar control and lead to weight loss. However, these diets are not designed with PCOS in mind.

• Keto often includes high amounts of dairy, including non-fermented dairy and whey protein, and excessive animal protein, both of which can spike insulin.
• Paleo eliminates processed foods but still allows for starchy carbs like sweet potatoes and starchy root vegetables, which can keep insulin levels elevated.
• Low-carb diets help to some extent but do not necessarily focus on insulin-friendly foods—some still encourage large amounts of dairy and protein powder.

2. Intermittent Fasting

Intermittent fasting (IF) can improve insulin sensitivity, but fasting alone does not guarantee low insulin levels. Many people with PCOS find that fasting works temporarily but does not address the quality of foods consumed when they do eat.

Additionally, fasting for extended periods can lead to excessive cortisol production, which can worsen insulin resistance in some people.

3. Plant-Based and Vegan Diets

While plant-based diets emphasize whole foods, many rely heavily on grains, beans, and starchy vegetables, which can cause frequent insulin spikes throughout the day.

Some people feel better on plant-based diets initially because they are eating more fiber and whole foods, but long-term, focusing on insulin regulation is more important than eliminating animal products entirely.

How A Low Insulin Lifestyle Stands Out

A Low Insulin Lifestyle is different because it puts insulin first, rather than focusing on weight loss, calorie restriction, or broad dietary rules. It is designed to:

• Prioritize foods that keep insulin low (healthy fats, non-starchy vegetables, whole fruits, whole protein sources)
• Eliminate foods that spike insulin the most (starches, non-fermented dairy, whey protein, and sugar)
• Support hormone balance directly rather than indirectly through weight loss
• Improve metabolic health regardless of body weight

The Bottom Line

Most popular diets miss the bigger picture when it comes to PCOS because they focus on weight, calories, or general macronutrient balance rather than targeting insulin resistance at its source.

A Low Insulin Lifestyle is the only approach that puts insulin first, making it the most effective and sustainable way to reverse insulin resistance, regulate cycles, reduce symptoms, and support long-term health.

When struggling with sleep, most people focus on bedtime routines, relaxation techniques, and sleep environment. But one of the most overlooked factors is insulin. Insulin resistance can interfere with your body’s natural sleep-wake cycle, making it harder to fall asleep, stay asleep, and wake up feeling refreshed.

Understanding how insulin affects melatonin and cortisol—the two key hormones that regulate sleep—can help you take control of your sleep quality and overall health.

How Insulin Affects Sleep

Insulin is best known for its role in blood sugar regulation, but it also plays a direct role in sleep. When insulin is released, it helps transport amino acids, including tryptophan, into the brain. Tryptophan is a building block for serotonin and melatonin, both of which are essential for regulating sleep. But the relationship between insulin and sleep becomes more complicated in people with insulin resistance.

Insulin and Melatonin: Separate Cycles, Opposing Roles

Insulin and melatonin operate on separate biological cycles. During the day, insulin rises in response to food intake, helping to regulate blood sugar and energy storage. At night, when the body is preparing for sleep, melatonin levels rise while insulin naturally decreases.

This separation exists for a reason. Melatonin signals the body that it is time to rest and repair, while insulin is primarily a daytime hormone that helps process food. The two should not be elevated at the same time. Normally, while you sleep, insulin levels remain low because you are not eating, allowing the body to shift into a fasting state where it burns stored energy, repairs cells, and regulates metabolic processes.

How Insulin Resistance Disrupts the Sleep Cycle

In people with insulin resistance, insulin levels often remain high even when no food is being consumed. This disrupts the natural cycle and can interfere with melatonin production, making it harder to fall asleep and stay asleep. Since 9 out of 10 US adults have insulin levels that are too high, this explains why sleep issues are common.

Melatonin Suppression

When insulin levels are too high at night, melatonin production is suppressed. Since melatonin is responsible for regulating the sleep-wake cycle, this can lead to:

• Difficulty falling asleep
• Lighter, less restorative sleep
• Frequent nighttime wake-ups

This is one of the reasons why eating late at night can interfere with sleep—food triggers an insulin response when melatonin should be taking over.

Cortisol and Nighttime Alertness

Elevated insulin levels can also contribute to higher cortisol production, which keeps the body in a more alert state. Cortisol and melatonin work in opposition—when one is high, the other should be low. But when insulin resistance keeps insulin and cortisol elevated, melatonin production is delayed, making it harder to wind down.

This leads to the frustrating experience of being tired but wired—feeling exhausted all day but unable to fall asleep at night.

How to Lower Insulin and Improve Sleep

If high insulin levels are disrupting your sleep, the best approach is to lower insulin naturally through lifestyle changes. Here are the most effective ways to do that:

1. Eat to Keep Insulin Low

What you eat plays a major role in insulin levels. Avoiding insulin-spiking foods can help regulate melatonin and cortisol production.

• Focus on non-starchy vegetables, healthy fats, and lean proteins
• Avoid starchy foods like grains, beans, and potatoes
• Limit milk and whey protein, as they are highly insulinogenic
• Cut out sugar and refined carbs

2. Prioritize Movement

Exercise improves insulin sensitivity and reduces cortisol levels, making it easier to fall and stay asleep. Even a 10-minute walk after dinner can help stabilize insulin and set you up for better rest. Other effective forms of movement include:

• Strength training
• Yoga
• HIIT (high-intensity interval training)
• Low-impact cardio like walking or cycling

3. Manage Stress Before Bed

Since stress and insulin resistance go hand in hand, managing cortisol levels before bed is key. Simple ways to lower stress include:

• Deep breathing exercises
• Meditation or journaling
• Listening to calming music
• Taking a warm bath
• Avoiding blue light from screens at least an hour before bed

The Bottom Line

If you are struggling with sleep, insulin resistance could be playing a role. High insulin levels can interfere with melatonin production and increase cortisol, making it harder to fall asleep and stay asleep.

By following A Low Insulin Lifestyle—focusing on insulin-friendly foods, regular movement, and stress management—you can naturally regulate your sleep hormones and wake up feeling more refreshed.

References:

• Van Cauter E. Sleep disturbances and insulin resistance. Diabet Med. 2011. Read more
• Mason IC, et al. Impact of circadian disruption on glucose metabolism: implications for type 2 diabetes. Diabetologia. 2020. Read more

Getting diagnosed with PCOS can feel overwhelming. You may have been struggling with symptoms like irregular cycles, acne, hair loss, weight gain, or infertility for years without knowing the cause. Now that you have a diagnosis, you might be wondering—what next?

PCOS is a complex condition affecting up to 1 in 5 reproductive-aged women, but the good news is that there are effective ways to manage it and take control of your health. Here’s what to do after your PCOS diagnosis to start feeling better and improving your long-term well-being.

1. Understand What PCOS Really Is

PCOS is often described as a “hormonal imbalance,” but at its core, it is a metabolic condition driven by insulin resistance. In fact, 70-95% of people with PCOS have some degree of insulin resistance, even if they are not overweight.

High insulin levels trigger excess androgen production, which leads to many of the classic PCOS symptoms, including:

• Irregular or missing periods
• Acne and oily skin
• Hair thinning or hair loss
• Excess facial or body hair growth
• Unexplained weight gain or difficulty losing weight
• Fatigue and brain fog
• Fertility challenges
• Sleep problems
• Mood swings
• Anxiety and depression

The key to managing PCOS is not just treating symptoms—it is addressing insulin resistance first.

2. Get the Right Lab Tests

Many doctors focus only on hormone levels when diagnosing PCOS, but because insulin resistance is the root cause for most people, it is critical to test insulin levels.

Ask your doctor for:

• Fasting insulin – A high level suggests insulin resistance.
• 2-hour insulin after a glucose tolerance test – Many people with PCOS have normal fasting insulin but elevated insulin after eating.
• Hemoglobin A1C and fasting glucose – These measure long-term and current blood sugar levels but do not reveal insulin resistance.

Testing insulin levels early helps you take action before insulin resistance progresses to prediabetes or type 2 diabetes. If your doctor does not offer insulin testing, you can check your levels at home with Lilli Metabolic Testing Kits.

3. Make an Insulin-First Lifestyle Shift

Most traditional PCOS treatments focus on symptom management rather than the root cause. Birth control, metformin, and other medications can sometimes help, but focusing on lowering insulin is the most effective long-term strategy.

A Low Insulin Lifestyle is the only approach that directly targets insulin resistance. Instead of focusing on weight loss, calorie counting, or restrictive eating, it prioritizes:

• Non-starchy vegetables and whole fruits instead of grains, beans, and potatoes
• Healthy fats like avocado, olive oil, and nuts to keep insulin low
• Moderate protein to prevent excessive insulin release from animal-based foods
• Fermented dairy instead of regular dairy since milk and whey protein spike insulin

This approach supports hormone balance, regulates cycles, improves fertility, and restores metabolic health naturally.

4. Manage Stress and Prioritize Sleep

Stress and sleep directly affect insulin levels and hormone balance. Chronic stress increases cortisol, which raises insulin and worsens PCOS symptoms. Poor sleep can also lead to higher insulin levels, increased cravings, and more fatigue.

• Reduce stress with deep breathing, meditation, or time outdoors
• Aim for at least 7-8 hours of quality sleep each night
• Avoid late-night eating to keep insulin low overnight

5. Find a PCOS-Savvy Doctor

Many doctors still treat PCOS as just a reproductive condition and may not focus on insulin resistance. If your doctor is not testing insulin or dismissing your concerns, consider finding one who understands the metabolic side of PCOS.

Functional medicine doctors, endocrinologists, and some OB-GYNs specializing in PCOS are more likely to take a comprehensive approach rather than just prescribing birth control or metformin without addressing the underlying metabolic issues.

6. Track Your Progress and Stay Empowered

PCOS management is a journey, but the most important thing is knowing that you have control.

• Track your insulin levels every few months to monitor improvements
• Pay attention to symptoms—regulated cycles, clearer skin, and stable energy are signs that your approach is working
• Stay consistent—long-term changes yield the best results

The Bottom Line

A PCOS diagnosis can feel overwhelming, but you are not powerless. By addressing insulin resistance, making targeted lifestyle changes, and tracking your progress, you can take control of your health and feel your best.

If you are unsure where to start, testing your insulin levels is the first step. With Lilli At-Home Insulin Testing Kits, you can measure your metabolic health from home and get a clearer picture of what to do next.

If you struggle with jawline acne, oily skin, or stubborn breakouts that do not respond to traditional skincare routines, your hormones—not just your skincare products—could be to blame. Unlike T-zone acne, which is often triggered by external factors like oil and bacteria, jawline acne is typically hormonal.

For many people with PCOS, acne is not just a surface-level issue. It is a reflection of insulin resistance and elevated androgens, two key drivers of hormonal imbalance. The good news is that by lowering insulin levels, you can help reduce acne at its root and improve overall skin health.

How Insulin and Testosterone Affect PCOS Acne

One of the most overlooked factors in PCOS-related acne is insulin resistance. When insulin levels are high, they stimulate the ovaries to produce more testosterone, which increases oil production in the skin. Excess oil can clog pores, leading to persistent breakouts, particularly along the jawline, chin, and lower cheeks.

By adopting a Low Insulin Lifestyle, which focuses on stabilizing insulin levels through diet and lifestyle, you can help bring androgens back into balance and reduce acne naturally.

Best Foods for Clear Skin with PCOS

Making dietary changes that support insulin balance is one of the most effective ways to improve skin health. Here are the best foods to include in your daily routine:

• Non-starchy vegetables like arugula, asparagus, broccoli, and carrots are packed with nutrients and fiber, helping to stabilize blood sugar without spiking insulin.
• Fruits can be included in moderation, as their natural fructose, combined with fiber and water, does not significantly impact insulin levels.
• Nuts and seeds provide healthy fats and fiber that slow digestion and help prevent insulin spikes.
• Lean proteins like poultry, seafood, and eggs support hormone production without raising insulin levels significantly.
• Fermented dairy such as full-fat Greek yogurt and aged cheeses contain less whey, which is better for insulin control.

Foods to Avoid for Better Skin

Certain foods can trigger insulin spikes and worsen hormonal imbalances, making acne more persistent. Reducing or eliminating the following can help improve skin clarity:

• Added sugars found in natural and processed foods, which can drive inflammation and excess oil production.
• High-starch foods like white bread, rice, pasta, and pastries, which rapidly increase insulin levels.
• Milk and whey protein which are known to spike insulin and may contribute to hormonal acne.

By making these adjustments, many people not only experience clearer skin but also improved weight management, better energy levels, and fewer PCOS symptoms overall.

Can a Low Insulin Lifestyle Help Prevent Wrinkles?

Beyond reducing acne, following a Low Insulin Lifestyle can also slow the aging process and prevent wrinkles. Excess insulin in the body accelerates a process called glycation, where glucose binds to proteins like collagen and elastin, making them stiff and less flexible. This leads to sagging skin, fine lines, and wrinkles.

High insulin levels also increase oxidative stress, which can dull the skin’s appearance and contribute to premature aging. By keeping insulin levels low, you help preserve collagen structure, improve skin elasticity, and maintain a more youthful complexion.

Other Ways to Support PCOS Skin Health

While diet plays a major role in managing PCOS-related skin issues, other lifestyle factors are just as important:

• Exercise improves insulin sensitivity and promotes healthy blood flow to the skin.
• Stress management reduces cortisol, which can worsen insulin resistance and hormonal breakouts. Yoga, meditation, and deep breathing can all help regulate stress levels.
• Quality sleep is essential for hormone regulation and skin repair, as poor sleep can disrupt insulin balance and increase inflammation.

Take Control of Your Skin with Lilli Health

If you have been struggling with hormonal acne, persistent breakouts, or premature aging, testing your insulin levels can be a key step in understanding how your metabolism is affecting your skin.