Author Archives: API Support

PCOS is more than just a reproductive condition—it is a metabolic disorder at its core. The majority of people with PCOS have insulin resistance, which means their cells do not respond properly to insulin. As a result, the body compensates by producing even more insulin, leading to elevated insulin levels over time.

Too much insulin in the bloodstream triggers a chain reaction:

• The ovaries produce more androgens (male hormones), contributing to acne, hair loss, and irregular cycles
• The body stores more fat, particularly around the abdomen
• Blood sugar regulation becomes impaired, increasing the risk of prediabetes and type 2 diabetes

Because of these metabolic disruptions, people with PCOS are significantly more likely to develop type 2 diabetes.

Insulin Resistance and the Path to Type 2 Diabetes

There are three key factors that link PCOS to type 2 diabetes:

1. Insulin resistance – Insulin resistance is one of the earliest warning signs of metabolic dysfunction. By the time blood sugar levels or A1c are elevated, insulin levels have already been high for years, if not decades.

2. Hyperinsulinemia – Persistently high insulin levels drive weight gain, particularly in the abdominal area, where excess fat is strongly linked to metabolic disease.

3. Chronic inflammation – PCOS is associated with low-grade inflammation, which worsens insulin resistance and makes it harder to lose weight. Over time, this contributes to the progression of type 2 diabetes.

When insulin resistance, high insulin levels, and inflammation combine, they create a cycle that makes it increasingly difficult to regulate blood sugar and metabolism. But the good news is that insulin resistance is reversible.

How to Reduce the Risk of Type 2 Diabetes

If you have PCOS, there are proven ways to lower your risk of developing type 2 diabetes and improve your overall health. Here are four key strategies to get started:

1. Eat to Keep Insulin Levels Low

The most effective way to reverse insulin resistance is by focusing on foods that do not spike insulin. Lowering insulin levels over time allows the body to become more insulin-sensitive, reducing the risk of diabetes and improving hormone balance.

• Good choices: non-starchy vegetables, lean proteins, healthy fats, nuts, seeds, and fruits
• Foods to avoid: starchy foods like rice, bread, pasta, and potatoes, as well as milk, whey protein, and added sugars

2. Move More

Exercise improves insulin sensitivity, allowing the body to use insulin more efficiently. Regular movement helps lower insulin levels, reduce inflammation, and support long-term metabolic health.

The key is to choose activities you enjoy and can stick with. Walking, strength training, yoga, and short bursts of high-intensity exercise can all help lower insulin levels.

3. Be Mindful of Medications and Supplements

Some medications may help lower insulin levels, but they are not a replacement for dietary changes. Medications like metformin or inositol supplements can support insulin sensitivity, but they work best when combined with a lifestyle that avoids insulin-spiking foods.

4. Monitor Insulin Levels

Many doctors focus on blood sugar levels when assessing diabetes risk, but insulin resistance starts long before blood sugar becomes a problem. Checking insulin levels regularly allows for early intervention and better tracking of progress.

With Lilli Metabolic Testing Kits, you can measure fasting insulin and other metabolic risk markers to get a clearer picture of your metabolic health. Regular monitoring helps track improvements and provides motivation to stay on course.

Taking Control of Your Health

Understanding the connection between PCOS and type 2 diabetes gives you the power to take control of your health. By focusing on insulin resistance, making informed lifestyle choices, and tracking progress, you can reduce your risk of developing diabetes and improve your overall well-being.

When I was first diagnosed with PCOS, I felt lost. I followed all the advice—counting calories, eating whole grains, exercising more—but nothing worked. My symptoms only got worse. My cycles were irregular, my cravings were uncontrollable, and no matter how hard I tried, my weight wouldn’t budge. I was frustrated, exhausted, and desperate for answers.

It wasn’t until I started digging into the research that everything finally clicked. PCOS isn’t just a hormone imbalance. At its core, it’s a metabolic condition driven by insulin resistance. The reason so many of us struggle with weight gain, irregular cycles, acne, and hair loss isn’t just because of PCOS itself—it’s because of chronically high insulin levels.

Once I started focusing on insulin first, everything changed. My cravings disappeared, my cycles became regular, and for the first time, I felt like I actually had control over my health. This wasn’t about another diet or a quick fix. It was a science-backed approach that worked with my body instead of against it.

And now, I want to share it with you.

PCOS and Insulin Resistance: The Connection No One Talks About

For most people with PCOS, insulin resistance is the root cause of symptoms. When insulin levels are too high, it sets off a chain reaction:

• The ovaries produce more androgens, which leads to acne, hair thinning, and excess facial hair
• The body stores more fat, especially around the midsection, making weight loss feel impossible
• Hunger and cravings spiral out of control, making it hard to stick to any plan
• Ovulation becomes irregular, making fertility a struggle

Most doctors never test insulin levels, which is why so many of us are left in the dark. We’re told to “just lose weight,” but no one explains how to do that when our bodies are fighting us every step of the way.

That’s why a Low Insulin Lifestyle is different. It’s not about cutting calories or obsessing over the scale. It’s about giving your body what it actually needs to restore balance and function the way it was meant to.

What Helped Me Take Back Control

If you’re feeling stuck, I want you to know that change is possible. Here are the three biggest shifts that helped me get my PCOS under control.

I changed the way I ate

I had spent years trying to “eat healthy” by following mainstream nutrition advice—whole grains, low-fat dairy, lots of small meals throughout the day—but all it did was make me hungrier and more insulin-resistant.

Once I started eating in a way that kept insulin low, everything changed. I focused on:

• Non-starchy vegetables like leafy greens, asparagus, and peppers
• Protein from seafood, poultry, eggs, and fermented dairy
• Healthy fats from avocados, nuts, and olive oil
• Whole fruits, which provides nature’s sweetness without the insulin spike

I also cut back on the biggest insulin-spiking foods: starchy carbs (like bread, pasta, and rice), milk, and added sugars. And for the first time in my life, I wasn’t constantly hungry.

I stopped working out to burn calories

I used to push myself through intense workouts, thinking exercise was the key to weight loss. But the truth is, PCOS is not a calorie problem—it’s a hormone problem. Once I stopped focusing on calorie burn and started moving in a way that supported insulin sensitivity, I saw real changes.

I started lifting weights, walking after meals, and doing movement I actually enjoyed. No more punishing workouts, just exercise that made me feel strong and balanced.

I tracked the one thing that actually mattered: my insulin levels

Most doctors focus on blood sugar, but insulin resistance starts long before blood sugar is affected. I started checking my insulin levels to see how my body was actually responding to food and lifestyle changes. Seeing those numbers improve was the biggest motivator to keep going. Regular insulin testing means you don’t have to guess whether your plan is working—you’ll know.

Why I Created the Lilli App

I built the Lilli App because I didn’t want anyone else to feel as lost as I did when I was first diagnosed. This isn’t just another meal plan or tracking app—it’s a science-backed system designed specifically for people with PCOS, based on research and real-world results.

Inside the app, you’ll get:

• Personalized meal planning that keeps insulin low without counting calories
• Insulin-friendly recipes that make it easy to stick with
• Tracking tools for insulin, symptoms, and progress
• Evidence-based education so you can understand what’s happening in your body

If you’re tired of feeling like nothing works, I want you to know that there’s a better way. You don’t have to keep guessing. You don’t have to keep struggling. You just need the right approach—one that actually addresses the root cause of PCOS.

This is what finally worked for me, and I know it can work for you too.

If you have struggled with weight loss despite eating less and exercising more, you are not alone. Many people with PCOS or insulin resistance feel like their bodies are working against them—because, in many ways, they are.

I know this struggle firsthand. For years, I followed every piece of conventional diet advice: cut calories, eat whole grains, exercise more. But no matter what I did, the scale wouldn’t budge. Worse, I felt hungry all the time, exhausted, and completely defeated.

It wasn’t until I shifted my focus away from calories and started paying attention to insulin that things finally started to change. And I am not alone.

In three separate research studies, participants following a Low Insulin Lifestyle lost an average of 18 pounds in just two months—without counting calories or carbs, cutting entire food groups, or feeling deprived. This approach works because it targets the real problem: insulin resistance.

Why Traditional Weight Loss Advice Fails for PCOS and Insulin Resistance

Most weight loss advice is based on the idea that eating fewer calories than you burn will lead to fat loss. While this might work for some people, it completely ignores the role of insulin in fat storage.

When insulin levels are high, the body is in storage mode—meaning fat burning is nearly impossible, no matter how much you cut calories. Even worse, high insulin levels make you feel hungrier, cause cravings for carbs and sugar, and leave you feeling tired and irritable.

If you have PCOS, prediabetes, or any degree of insulin resistance, focusing on insulin is far more effective than just cutting calories.

How a Low Insulin Lifestyle Helps with Weight Loss

Lowering insulin levels shifts the body out of fat-storage mode and into fat-burning mode. Instead of forcing your body to burn more calories by over-exercising or restricting food, this approach allows your metabolism to function the way it was meant to.

Here’s what happens when you focus on insulin first:

• Your hunger levels stabilize. Instead of feeling constantly hungry, you feel satisfied after meals.
• Cravings for sugar and carbs disappear. High insulin levels fuel intense cravings—when insulin drops, those cravings go away.
• Your body starts burning stored fat. When insulin is low, the body is finally able to access and burn fat for energy.
• You feel more energized. Instead of energy crashes and brain fog, steady blood sugar and insulin levels keep you feeling clear-headed and strong.

This is why participants in our research studies lost an average of 18 pounds in just eight weeks. They weren’t restricting calories or over-exercising—they were simply lowering insulin levels and letting their metabolism do what it was designed to do.

What to Expect When You Start

For many people, weight loss with a Low Insulin Lifestyle happens without feeling deprived or hungry. It is not about counting every calorie or spending hours at the gym. It is about choosing foods and habits that support healthy insulin levels.

Some people notice the scale moving right away, while others see non-scale victories first—like better energy, fewer cravings, and improved mood. Over time, as insulin levels drop and the body becomes more sensitive to insulin again, weight loss becomes easier and more sustainable.

How to Get Started

If you are ready to try an insulin-first approach to weight loss, here are the key steps:

1. Eat in a way that keeps insulin low

Instead of focusing on calorie restriction, focus on foods that support insulin sensitivity.

• Prioritize: non-starchy vegetables, lean proteins, healthy fats, nuts, seeds, and whole fruits in moderation.
• Avoid: starchy foods (bread, pasta, rice, beans, potatoes), added sugars, and dairy that contains whey, which spikes insulin.

2. Move in a way that supports insulin sensitivity

Exercise is important, but not in the way you have been told. Long cardio sessions and excessive exercise can actually raise cortisol, which makes insulin resistance worse. Instead, focus on:

• Strength training
• Walking after meals
• Short bursts of movement throughout the day

Even 10 minutes of walking after eating can significantly improve insulin sensitivity.

3. Track the right numbers

Most people track glucose, but if you have insulin resistance, tracking insulin levels is far more important.

Many doctors do not test insulin, which is why I created Lilli At-Home Insulin Testing Kits—so you can check your levels and see real progress as you follow a Low Insulin Lifestyle. Testing fasting insulin gives you clear, science-backed insight into how your body is responding.

The Bottom Line

If you have tried everything to lose weight and nothing has worked, it is not because you lack willpower. It is because you have been given the wrong advice. A Low Insulin Lifestyle is not just another diet—it is a science-backed way to reset your metabolism, regulate hormones, and finally lose weight in a way that lasts.

PCOS is one of the most misunderstood conditions in women’s health. Many people with PCOS are given outdated, ineffective advice—told to just lose weight, go on birth control, or take metformin without any real explanation of what is happening inside their bodies.

I know how frustrating it can be to feel dismissed or misunderstood. When I was first diagnosed, I was given the same advice as everyone else—eat less, exercise more, take these pills. But nothing worked, and no one could explain why. That is what led me to dive into the research, uncover the role of insulin resistance, and develop a science-backed approach that actually works.

Let’s clear up some of the biggest myths about PCOS so you can take control of your health with confidence.

Myth 1: Just Eat Less and Exercise More

For years, I followed the standard advice to cut calories and exercise more, but nothing changed. That is because PCOS is not just a weight problem—it is a metabolic condition driven by insulin resistance.

Most weight loss advice is based on the idea that if you eat fewer calories than you burn, you will lose weight. But if insulin levels are too high, your body is in fat-storage mode, making weight loss nearly impossible.

Fact: PCOS weight loss starts with lowering insulin levels

The key to sustainable weight loss with PCOS is not calorie restriction—it is keeping insulin levels low. Research has shown that lowering insulin helps the body naturally shift into fat-burning mode, making weight loss easier and more sustainable.

This is why a Low Insulin Lifestyle works when other diets fail. Instead of focusing on cutting calories, it focuses on eating foods that support insulin sensitivity:

• Lean proteins like eggs, poultry, and seafood
• Non-starchy vegetables like carrots, tomatoes, and broccoli
• Healthy fats from nuts, seeds, and olive oil
• Whole fruits like apples, pears, and peaches
• Fermented dairy like Greek yogurt and aged cheese instead of milk or whey protein

By keeping insulin low, the body becomes more sensitive to insulin again, breaking the cycle of insulin resistance and making weight loss achievable.

Myth 2: Hemoglobin A1c and Glucose Monitors Test for Insulin

Doctors often use Hemoglobin A1c or Continuous Glucose Monitors (CGMs) to assess metabolic health, but these tests do not measure insulin levels. Many people with PCOS have normal blood sugar but high insulin levels for years before blood sugar is affected.

Fact: Insulin testing is essential for understanding PCOS

Insulin resistance is the root cause of PCOS for most people. When insulin levels are too high, the ovaries produce more androgens, leading to symptoms like acne, hair loss, irregular cycles, and infertility.

If you want a clear picture of your metabolic health, testing insulin is critical. Since most doctors do not routinely check insulin levels, I created Lilli At-Home Insulin Testing Kits, allowing you to measure fasting and post-meal insulin levels from home.

Myth 3: Birth Control Causes or Cures PCOS

Birth control is one of the most common treatments for PCOS, but it does not cause or cure the condition. While it can help regulate cycles and reduce symptoms like acne and excess hair growth, it does not address the underlying metabolic issues driving PCOS.

Fact: Birth control can help with symptoms but does not treat the root cause

Birth control works by overriding the body’s natural hormonal fluctuations. It can regulate periods, lower androgen levels, and reduce the risk of endometrial cancer in people with irregular cycles.

However, once birth control is stopped, symptoms often return—sometimes worse than before. That is because it does not address insulin resistance, the true driver of hormonal imbalances in PCOS.

For lasting improvements, a Low Insulin Lifestyle can help regulate cycles naturally by lowering insulin and reducing excess androgens.

Myth 4: PCOS Means You Can’t Get Pregnant

Many people with PCOS worry that they will never be able to conceive. While PCOS is the most common cause of ovulatory infertility, it does not mean pregnancy is impossible.

Fact: A Low Insulin Lifestyle can improve fertility

High insulin levels interfere with ovulation, making conception more difficult. By lowering insulin, ovulation can become more regular, improving fertility naturally.

• Studies show that lowering insulin improves egg quality and increases chances of pregnancy
• Many people with PCOS who follow a Low Insulin Lifestyle restore ovulation without fertility treatments
• If medical interventions are needed, reducing insulin resistance first can improve IVF success rates

Fact: Insulin resistance can increase miscarriage risk

Even after conception, high insulin levels can impact implantation and increase miscarriage risk. That is why lowering insulin before pregnancy is so important—it does not just improve fertility, it supports a healthier pregnancy.

Myth 5: PCOS Is Your Fault

One of the most damaging myths is that PCOS is caused by lifestyle choices. Many people with PCOS are made to feel like they did something wrong, but this could not be further from the truth.

Fact: PCOS is caused by genetics and prenatal conditions

Research shows that PCOS develops in the womb. If a fetus is exposed to high insulin or high androgen levels during pregnancy, it can alter gene expression and increase the risk of developing PCOS later in life. This means PCOS can be passed down for at least three generations—meaning your great-grandmother’s metabolic health could be affecting you today.

While you did not cause your PCOS, you do have the power to manage it. By lowering insulin levels, you can break the cycle of insulin resistance, balance hormones, and feel better in your body.

The Bottom Line

The way PCOS has been treated for years is not based on the latest science. The truth is, PCOS is not just a hormone disorder—it is a metabolic condition driven by insulin resistance.

• Weight loss is not just about calories—it is about lowering insulin first
• Blood sugar tests do not show insulin resistance—testing insulin is critical
• Birth control does not treat PCOS—it only manages symptoms
• PCOS does not mean infertility—lowering insulin can improve fertility naturally
• PCOS is not your fault—it starts in the womb, but you can take control of it

If you are ready to stop guessing and start healing, the Lilli App gives you the tools and guidance you need to take control of your PCOS. Inside the app, you will find:

• A research-backed approach to managing PCOS
• Meal plans and recipes designed to keep insulin low
• Tracking tools to monitor insulin, symptoms, and progress
• Education to help you understand what is happening in your body

You deserve better than outdated advice and one-size-fits-all treatment plans.

Bringing a new life into the world is one of the most transformative experiences, but for women with PCOS, the postpartum period can bring unique challenges, especially when it comes to breastfeeding. While many focus on hormonal imbalances during pregnancy, insulin resistance does not disappear after birth and can impact everything from milk supply to mental health.

It can feel overwhelming to navigate these challenges while adjusting to life with a newborn. Understanding the connection between insulin resistance, PCOS, and breastfeeding can empower you to take control of your health and give both you and your baby the best possible start.

PCOS, Insulin Resistance, and Breastfeeding

PCOS is strongly linked to insulin resistance, meaning the body’s cells do not respond efficiently to insulin. This leads to higher circulating insulin levels, which can interfere with many aspects of postpartum health, including breast milk production.

Some women with PCOS have no issues breastfeeding, while others struggle with low milk supply or delayed lactation. The difference often comes down to insulin levels.

Breastfeeding Challenges for Women with PCOS

• Insufficient milk supply. High insulin levels can interfere with the development and function of the mammary glands, leading to reduced milk output.
• Delayed lactogenesis. Some women with PCOS experience a delay in their milk coming in, which can make early breastfeeding frustrating for both mother and baby.

The Role of Insulin in Postpartum Weight Loss and Hunger

During pregnancy, insulin levels naturally rise to help store fat for energy. This is an essential process that ensures the mother has enough energy reserves for breastfeeding after delivery.

After birth, insulin levels should naturally drop, allowing the body to burn stored fat to provide energy for milk production. However, if insulin levels remain high—especially in women with PCOS or insulin resistance—the body struggles to access fat stores for energy.

This can lead to:

• Constant hunger, as the brain signals the need for more energy to keep up with milk production.
• Difficulty losing weight, since stored fat is not being efficiently used for energy.
• Some women gaining even more weight while breastfeeding, simply because they feel excessively hungry and eat more to compensate.

This should not be the case if insulin levels are well-regulated. When insulin is balanced, the body can effectively use stored fat for energy, naturally reducing hunger and making postpartum weight loss easier.

The Connection Between Insulin, Breast Milk, and Infant Health

High insulin levels not only affect milk supply but can also alter the composition of breast milk.

• Mothers with high insulin levels tend to have higher insulin concentrations in their breast milk.
• Elevated insulin in breast milk can expose infants to higher insulin levels, potentially increasing their risk of insulin resistance, metabolic syndrome, and obesity later in life.
• Managing insulin levels during pregnancy and breastfeeding can help support healthier metabolic programming for the baby.

Keeping insulin levels in check is one of the most important things you can do for both your own health and your baby’s long-term well-being.

How Insulin Resistance Affects Energy for Milk Production

Producing breast milk requires a significant amount of energy, and the body typically relies on either glucose or fat for this process. Insulin resistance can disrupt this balance.

• High insulin levels block fat breakdown, making it harder for the body to access stored fat for milk production.
• This can lead to extreme hunger, as the body struggles to get the energy it needs.
• Keeping insulin levels low allows the body to efficiently use fat stores accumulated during pregnancy, supporting both milk production and postpartum weight loss.

How to Manage Insulin Levels for a Successful Breastfeeding Journey

Focusing on insulin management can increase milk supply, improve energy, and support the baby’s metabolic health.

• Follow a Low Insulin Lifestyle. Prioritize non-starchy vegetables, lean proteins, healthy fats, nuts, seeds, fermented dairy, and whole fruits. Avoid starchy foods, sugar, and excessive dairy, which can spike insulin.
• Incorporate gentle movement. Walking, strength training, or yoga can improve insulin sensitivity. Even a 10-minute walk after meals can lower post-meal insulin spikes.
• Consider medication or supplements. Some women with PCOS may benefit from metformin or inositol to improve insulin sensitivity. Always consult with a doctor before starting any medications while breastfeeding.
• Prioritize stress management. Chronic stress increases cortisol, which raises insulin levels and can suppress milk production. Deep breathing, meditation, and mindfulness can help regulate stress hormones.

Taking Control of Postpartum PCOS

PCOS does not end after pregnancy, and neither does the impact of insulin resistance. But by understanding how insulin affects breastfeeding, postpartum recovery, and long-term metabolic health, you can take steps to support both yourself and your baby.

• Managing insulin levels can improve milk supply and composition.
• Lowering insulin can reduce postpartum mood swings and fatigue.
• Focusing on lowering insulin can help you lose weight after pregnancy.

This is not about perfection. It is about making small, sustainable changes that support your body during one of the most important transitions of your life.

Give both you and your baby the healthiest start possible.

The third trimester of pregnancy is a time of eager anticipation as you prepare to welcome your baby into the world. If you have PCOS, this final stretch of pregnancy comes with additional considerations, especially when it comes to insulin resistance. Since insulin resistance naturally increases in the third trimester, it is important to manage insulin levels to support both your health and your baby’s development.

How Insulin Resistance Changes in the Third Trimester

Throughout pregnancy, insulin levels naturally rise to help the body store fat for energy. This process ensures that mothers have enough energy reserves to support breastfeeding after delivery. In the third trimester, insulin resistance peaks due to hormonal changes. After birth, insulin levels should drop so the body can begin using stored fat for energy.

However, if insulin levels remain elevated after delivery, it becomes difficult to burn fat for energy, and the brain responds by increasing hunger to compensate for the energy demands of making milk. This is why some women struggle to lose weight postpartum and may even gain weight while breastfeeding. The key to avoiding this is to support insulin sensitivity during the third trimester so that the body can efficiently shift into fat-burning mode after delivery.

Potential Risks of High Insulin Levels in the Third Trimester

• Fetal overexposure to insulin and testosterone. Babies exposed to high levels of insulin and testosterone from mothers with PCOS may experience genetic changes that cause them to overproduce insulin in their own bodies. This can lead to macrosomia, or excessive fetal growth, increasing the risk of complications during delivery.
• Increased risk of macrosomia. When babies grow too large too quickly, they are more likely to experience complications during labor, increasing the chances of needing a cesarean section.
• Higher likelihood of gestational diabetes. Since insulin resistance peaks in the third trimester, many women with PCOS are at an increased risk of developing gestational diabetes. This can lead to high blood sugar levels, preterm birth, and other complications for both mother and baby.
• Elevated risk of preeclampsia. Insulin resistance has been linked to a higher risk of preeclampsia, a condition that causes high blood pressure and organ stress.

Managing PCOS in the Third Trimester

There are several ways to help support insulin sensitivity in the final months of pregnancy to reduce these risks.

• Follow a Low Insulin Lifestyle. Keeping insulin levels in a healthy range throughout pregnancy is critical for preventing complications. This means focusing on nutrient-dense foods that do not spike insulin, such as non-starchy vegetables, lean proteins, fatty fish, eggs, nuts, seeds, and healthy fats. Avoiding starches, added sugars, non-fermented dairy, and whey-based products can help keep insulin levels from rising too high.
• Monitor insulin sensitivity and blood sugar levels. Regular monitoring allows for early detection of gestational diabetes and helps guide nutrition choices to maintain stable blood sugar. Ask your doctor to order insulin along with glucose during your gestational diabetes screen.
• Incorporate safe movement. Exercise plays an important role in insulin regulation, even in the final trimester. Walking, stretching, and prenatal yoga can help keep insulin levels stable and support better metabolic health leading up to delivery.
• Manage stress. Chronic stress increases cortisol, which can raise blood sugar and insulin levels. Relaxation techniques like mindfulness, deep breathing, or simply taking time to rest can help keep stress in check.

The Final Weeks Before Birth

The third trimester is an exciting time, but it can also feel overwhelming as you prepare for delivery. Taking small, intentional steps to manage insulin levels can make a big difference in how you feel now and in your postpartum recovery.

• Maintaining insulin sensitivity will help your body naturally shift into fat-burning mode after birth, reducing excessive hunger and supporting a healthy postpartum metabolism.
• Managing insulin levels now can improve milk production and help lower the risk of metabolic issues for your baby later in life.
• Staying active and eating in a way that supports balanced insulin levels will help prepare your body for a smoother labor and recovery.

References

Ussar S. Linking maternal obesity to early insulin resistance. Mol Metab. 2014. Read more

Nommsen-Rivers LA. Does Insulin Explain the Relation between Maternal Obesity and Poor Lactation Outcomes? An Overview of the Literature. Adv Nutr. 2016. Read more

The second trimester is often called the golden period of pregnancy. Energy levels usually improve, morning sickness fades, and you finally start to feel that pregnancy glow. But if you have PCOS, you might still be navigating some unique challenges—especially when it comes to insulin resistance.

As pregnancy progresses, your body naturally becomes more insulin resistant to make sure you store fat and your baby gets enough nutrients. That is completely normal. But if you already had insulin resistance before pregnancy, this shift can make things trickier. Managing insulin levels during the second trimester is just as important as it was in the first, and keeping them in check can help prevent complications down the road.

How Insulin Resistance Changes in the Second Trimester

If you have PCOS, you are probably familiar with insulin resistance. But pregnancy takes it to another level. As hormones shift, insulin resistance increases, which means your body has to work harder to regulate blood sugar. For women with PCOS, this can increase the risk of certain pregnancy complications.

• Gestational diabetes. Since insulin resistance peaks in the second trimester, this is when many women are diagnosed with gestational diabetes. Women with PCOS have a higher risk, so it is important to monitor insulin levels early.
• Pre-eclampsia. High insulin levels can contribute to high blood pressure, which increases the risk of pre-eclampsia. This condition can affect both mom and baby, so keeping insulin in check is a key part of prevention.
• Fetal overgrowth. If insulin levels are too high, babies tend to produce more of their own insulin, which can cause excessive growth (macrosomia). This can make delivery more complicated and increase the risk of a C-section.

The good news? Managing insulin resistance through diet, movement, and lifestyle choices can help keep these risks low.

The Role of Inflammation in Pregnancy

Another thing to consider in the second trimester is inflammation. While some inflammation is normal and even necessary for immune function, too much can cause problems.

• By week 20, your antibodies start crossing the placenta, giving your baby passive immunity until their own immune system matures.
• If inflammation is too high, it can interfere with this process, making it harder for your baby to get the immune protection they need.

Since high insulin levels drive inflammation, keeping insulin stable can also help lower overall inflammation and make sure your baby has a strong immune system.

Managing PCOS in the Second Trimester

The second trimester is an important time to stay on top of insulin resistance. Here are some simple ways to help keep things in balance.

• Test insulin levels early. Don’t wait until a gestational diabetes test at 24 to 28 weeks. Insulin resistance starts much earlier, so checking insulin levels in the first trimester (or even before pregnancy) can help you get ahead of any issues.
• Follow a Low Insulin Lifestyle. Avoiding foods that spike insulin can help keep insulin levels stable and prevent unnecessary spikes. Instead, focus on non-starchy vegetables, lean proteins, healthy fats, nuts, seeds, and whole fruits.
• Move your body daily. You don’t need intense workouts—just keep moving. Walking, stretching, or prenatal yoga can all help improve insulin sensitivity and keep inflammation in check.
• Lower stress when you can. Chronic stress increases cortisol, which can drive insulin levels higher. Small things like deep breathing, relaxing in the evening, or even just getting outside for some fresh air can help.

Supporting a Healthy Pregnancy

The second trimester is such an exciting time, and managing insulin resistance now can make a huge difference in how you feel as your pregnancy progresses. The goal is not perfection—it is just about making small, consistent choices that support your health and your baby’s health.

Following a Low Insulin Lifestyle before and during pregnancy can make a world of difference. For women with PCOS, managing insulin resistance is one of the most powerful ways to support a healthy pregnancy and give their baby the best possible start.

 

References:

Puttabyatappa M, et al. Developmental programming of insulin resistance: are androgens the culprits? J Endocrinol. 2020. Read more

Karcz K, Królak-Olejnik B. Impact of Gestational Diabetes Mellitus on Fetal Growth and Nutritional Status in Newborns. Nutrients. 2024. Read more

Thinking about starting a family? If you have PCOS, there are a few key things to focus on before trying to conceive. One of the most important is lowering insulin levels.

Most people don’t realize that insulin plays a major role in fertility. High insulin levels don’t just affect metabolism—they impact ovulation, embryo implantation, and even the health of the placenta. Addressing insulin resistance before pregnancy can significantly improve your chances of conceiving and carrying a healthy baby to term.

This applies to both parents. While PCOS is often discussed in terms of female fertility, insulin resistance also affects male fertility. If you and your partner are trying to get pregnant, it is important that both of you work toward optimizing insulin levels.

Let’s dive into why keeping insulin low before pregnancy is one of the most important things you can do for your future baby.

How High Insulin Levels Affect Fertility

Most people with PCOS already struggle with insulin resistance, which means the body has to pump out more insulin to compensate. This high insulin environment can interfere with reproductive health in several ways.

1. Egg Quality Suffers – High insulin levels can negatively impact egg quality, making it more difficult for fertilization and healthy embryo development.

2. Ovulation Becomes Irregular – Insulin resistance can throw off the delicate balance of hormones that regulate ovulation. High insulin levels signal the ovaries to produce more androgens (male hormones), which can lead to irregular or even absent ovulation. If you are not ovulating regularly, getting pregnant becomes much more difficult.

3. Embryo Implantation is More Difficult – High insulin levels also affect the lining of the uterus. The endometrium needs to be thick and receptive for an embryo to implant successfully. Insulin resistance can make the uterine lining less favorable for implantation, leading to lower chances of conception and a higher risk of early miscarriage.

4. Abnormal Placental Development – High insulin levels can also interfere with proper placental development, increasing the risk of complications during pregnancy.

5. Higher Risk of Gestational Diabetes – If insulin resistance is present before pregnancy, it often worsens during pregnancy. This increases the likelihood of developing gestational diabetes, which can lead to excessive fetal growth, delivery complications, and a higher risk of metabolic issues for the baby later in life.

Why Insulin Levels Matter for Pregnancy Outcomes

Even after conception, keeping insulin low in early pregnancy is just as important as getting it low before pregnancy. High insulin levels in the first trimester have been linked to pregnancy complications, including:

• Miscarriage, as high insulin levels can disrupt placental development and trigger an overactive immune response, leading the mother’s body to mistakenly reject the pregnancy.
• Gestational diabetes, which can lead to a larger baby, delivery complications, and long-term metabolic issues for the child.
• Preeclampsia, a dangerous rise in blood pressure that can lead to serious complications for both mother and baby.
• Preterm delivery, which increases the risk of respiratory and developmental challenges for the baby.

The good news is that these risks can often be reduced by improving insulin sensitivity before pregnancy.

Insulin Resistance Also Affects Male Fertility

This is not just about moms—dads’ health matters too.

Insulin resistance in men has been linked to:

• Lower testosterone levels, which can reduce sperm production and quality.
• Increased DNA damage in sperm, leading to lower fertility rates and higher miscarriage risk.
• Genetic changes in sperm that can influence the long-term metabolic health of the baby.

Both partners should focus on lowering insulin levels before trying to conceive.

How to Improve Insulin Sensitivity Before Pregnancy

If you are planning for a baby, following a Low Insulin Lifestyle is one of the best things you can do for fertility.

Here are some key strategies to get insulin under control:

• Prioritize protein and healthy fats. Lean meats, eggs, nuts, seeds, and healthy oils help stabilize blood sugar and reduce insulin spikes.
• Eat non-starchy vegetables and whole fruits. These provide fiber and nutrients without spiking insulin.
• Avoid high-insulin foods. Starches like bread, pasta, rice, and potatoes, along with most dairy products and added sugars, all raise insulin levels.
• Incorporate movement. Walking, strength training, and yoga improve insulin sensitivity and support hormone balance.
• Monitor insulin levels. Checking fasting insulin to help keep track before and during pregnancy.

The Bottom Line

If you are trying to get pregnant, addressing insulin resistance should be one of your top priorities. Lowering insulin levels before conception can improve ovulation, increase implantation success, and lower the risk of pregnancy complications like gestational diabetes and preeclampsia.

If you are considering pregnancy and have PCOS, adopting a Low Insulin Lifestyle before and during pregnancy can help create the healthiest environment possible for you and your baby. Taking proactive steps now can make all the difference in your fertility journey and set your child up for a healthier future.

 

Congratulations! You are embarking on one of the most exciting and transformative journeys of your life. Pregnancy is a wild ride, and if you have PCOS, it comes with a few extra considerations—especially when it comes to managing insulin levels.

The first trimester is a time of rapid development for your baby. While you might be battling nausea, exhaustion, or food aversions, behind the scenes, your baby is forming everything from their brain to their tiny fingers. And believe it or not, your insulin levels play a big role in this process.

Why Insulin Levels Matter in the First Trimester

The early weeks of pregnancy are crucial for fetal development. Your baby is not just growing; they are also laying the foundation for their long-term metabolic health. Research shows that high maternal insulin levels can impact gene expression in the fetus, setting the stage for potential metabolic issues later in life.

This is called fetal programming, and it explains why maintaining lower insulin levels during pregnancy is so important. By keeping your insulin levels in check, you are not just protecting your own health—you are giving your baby the best possible start in life.

How Insulin Impacts Pregnancy Outcomes

The first trimester is more than just morning sickness and cravings. The way your body regulates insulin in these early weeks can influence how the rest of your pregnancy unfolds.

When insulin levels are too high in the first trimester, they can increase the risk of:

• Gestational diabetes (which can lead to larger babies and delivery complications)
• Preeclampsia (a dangerous rise in blood pressure)
• Preterm birth (leading to potential health concerns for your baby)

The good news? You have control over this. Making the right choices early on can reduce these risks and help you feel better throughout your pregnancy.

Managing PCOS and Pregnancy Hormones

Pregnancy itself naturally increases insulin resistance, and if you have PCOS, you are already more prone to it. This means staying on top of your insulin levels is more important than ever.

At the same time, your hormones are all over the place. Progesterone is rising to support the pregnancy, estrogen is increasing, and your body is adjusting to a completely new reality. This can lead to:

• Extreme fatigue
• Food aversions
• Nausea
• Cravings for carbs and sugar

It is totally normal to feel like you are barely keeping it together some days. But small, strategic choices can help keep insulin stable, even when pregnancy symptoms make things feel unpredictable.

You Are Not Eating for Two

One of the biggest myths about pregnancy is that you need to “eat for two.” In reality, your body only needs a slight increase in calories, and overeating—especially on insulin-spiking foods—can do more harm than good.

By the first trimester, your baby is still tiny, and their calorie needs are minimal. Your nutritional needs increase, but that does not mean doubling portion sizes or indulging every craving without mindfulness. What matters most is quality over quantity. Instead of focusing on eating more, focus on eating the right foods that keep insulin stable and support healthy fetal development. Take your prenatal vitamin!

Tips for Keeping Insulin in Check During the First Trimester

1. Eat to Manage Insulin, Not Calories
   This is not the time for restrictive eating. Instead, focus on foods that keep insulin low and provide steady energy:
   • Lean proteins like eggs, poultry, and fish
   • Non-starchy vegetables like zucchini, peppers, and leafy greens
   • Healthy fats like avocado, nuts, and olive oil
   • Whole fruits (because yes, fruit is fine!)

If you are struggling with nausea, just do the best you can and keep insulin in mind. It’s not about being perfect.

2. Listen to Your Body, But Stay Mindful of Cravings
   Pregnancy cravings are very real, and they often lean toward high-carb, starchy foods. If you are craving carbs or sugary foods, try some of the desserts in the Recipe section.

3. Rest When You Need To
   Your body is working overtime right now, and stress increases insulin levels. If you need extra naps or downtime, take it. Prioritizing rest helps keep cortisol and insulin in balance, which is important for both you and your baby.

4. Keep Moving in a Way That Feels Good
   Exercise can help improve insulin sensitivity, but this is not the time to overdo it. Gentle movement like walking, stretching, or prenatal yoga can help keep insulin stable without adding unnecessary stress to your body.

5. Advocate for Insulin Testing
   Most doctors focus on glucose levels, but insulin resistance starts long before glucose levels are affected. If you have PCOS, asking for an insulin test early in pregnancy can give you a better picture of your metabolic health. You can also test your insulin levels using a Lilli Metabolic Testing Kit.

You Are Already Doing So Much Right

If you are reading this, you care about your health and your baby’s health—and that means you are already doing an amazing job. No pregnancy is perfect, and some days will be harder than others. Do what you can, give yourself grace, and remember that every small step toward keeping insulin levels in check makes a difference.

By sticking to a Low Insulin Lifestyle, prioritizing nutrient-dense foods, and listening to your body, you are giving your baby the best possible start. This is your journey, your pregnancy, and your body—and you are already an incredible mother.

If you’ve been diagnosed with PCOS, you’re probably familiar with the physical symptoms—irregular periods, acne, and difficulty losing weight. But what’s often overlooked is how PCOS impacts mental health. Many women with PCOS struggle with anxiety, mood swings, and even depression, and insulin resistance plays a major role in this connection.

I know this firsthand. Anxiety runs in my family, and I’ve dealt with it for as long as I can remember. But after having my first child, I developed postpartum anxiety, and managing it became even harder. It’s something I have to be mindful of every single day, but I’ve found that following a Low Insulin Lifestyle makes it far easier to manage. That doesn’t mean it disappears completely, there are still tough days, but lowering my insulin levels has made a bigger difference in my mental well-being than anything else I’ve tried.

How Insulin and Testosterone Affect Mood

PCOS is driven by hormonal imbalances, particularly high insulin and testosterone levels. Many women with PCOS experience insulin resistance, which means the body isn’t responding properly to insulin, leading to excess insulin in the blood. This disrupts everything from metabolism to skin health to mental well-being.

On top of that, elevated testosterone levels can cause acne, hair thinning on the scalp, and excess hair growth in unwanted areas. These physical symptoms can be frustrating on their own, but the underlying hormone imbalances also impact mood regulation, making it harder to cope with stress and emotions.

Why Women with PCOS Are More Likely to Experience Anxiety

Research shows that women with PCOS are three times more likely to experience anxiety and depression. A big reason for this is how insulin influences neurotransmitters like dopamine and serotonin, which help regulate mood.

• Insulin plays a role in transporting tryptophan, the precursor to serotonin, into the brain. When insulin resistance is present, serotonin levels can become imbalanced, leading to increased anxiety and low mood.
• Insulin also affects dopamine, which is responsible for motivation, focus, and emotional stability. High insulin levels can throw off dopamine regulation, making stress harder to manage.

For me, the connection between insulin and mental health became undeniable once I started focusing on keeping my insulin levels low. My mood became more stable, my anxiety felt more manageable, and I didn’t have the same overwhelming crashes that left me feeling emotionally drained.

How a Low Insulin Lifestyle Can Improve Mental Health

Following a Low Insulin Lifestyle has been one of the most effective tools for both my physical and emotional health. Keeping insulin levels stable can:

• Reduce inflammation, which has been linked to anxiety and depression
• Support serotonin and dopamine production for better mood regulation
• Improve sleep quality, which is critical for mental health
• Prevent blood sugar crashes that can cause mood swings and irritability

This doesn’t mean that anxiety disappears overnight. I still have to manage it every day, but by controlling my insulin, I’ve taken away one of the biggest triggers. It’s made everything else (stress, emotions, daily challenges) so much easier to handle.

Exercises That Help Manage PCOS Stress and Anxiety

Regular movement helps regulate insulin levels and lowers cortisol, the stress hormone that can make anxiety worse. If you’re trying to find an exercise routine that works for you, focus on activities that feel good and fit easily into your life.

• Walking – A simple, low-impact way to lower cortisol and insulin levels, helping to reduce anxiety.
• Strength training – Lifting weights or using resistance exercises improves insulin sensitivity and boosts mood.
• Yoga – A combination of gentle movement, deep breathing, and mindfulness that helps lower cortisol and balance insulin levels.

Even just 10 to 15 minutes of movement a day can make a noticeable difference in both insulin resistance and emotional well-being. Some days, when my anxiety starts creeping up, I go for a walk, and it helps me reset.

Taking Control of Your Insulin for Better Mental Health

If stress and anxiety feel overwhelming, managing your insulin levels can be a game-changer. PCOS isn’t just about reproductive health, it’s a metabolic and hormonal condition that affects everything, including how you feel emotionally.

For me, eating this way has made my anxiety so much easier to manage. It’s not perfect, some days are still hard, but I don’t feel like I’m constantly fighting against my own body anymore.