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Polycystic Ovary Syndrome (PCOS) and insulin resistance are health conditions that, when left unmanaged, can affect our future well-being. Beyond the immediate challenges, understanding the potential long-term health effects becomes critical.  

In this article, we’re delving deep into the intricate relationship between insulin resistance and PCOS. We’ll unravel why early detection, comprehensive understanding, and proactive management of these conditions are pivotal to safeguarding your future health. 

Understanding Insulin Resistance and PCOS 

First, let’s break down the basics. 

• Hyperinsulinemia: Hyperinsulinemia is when there’s too much insulin in your blood. Think of insulin as a key that helps your body’s cells use sugar for energy. When there’s too much insulin, it can lead to storing extra sugar as fat, especially around your belly. 
• Insulin Resistance: Insulin resistance is like your body’s cells becoming a bit stubborn. Even though insulin is trying to unlock the cells to let sugar in, they don’t respond as well. This means sugar stays in your blood, and your body needs to make even more insulin. Over time, this can lead to high levels of both insulin and sugar in your blood. 
• Connection Between the Two: Hyperinsulinemia often goes hand in hand with insulin resistance. When your cells are resistant to insulin, your body compensates by making more insulin to keep your blood sugar in check. It’s like trying to open a door with a stubborn lock – you need more keys (insulin) to get it to open. 
• Why It Matters: Having too much insulin and insulin resistance can lead to problems. It’s like a traffic jam – too many cars (insulin) and not enough room for them to go (resistant cells). This can increase the risk of obesity, Type 2 Diabetes, heart disease, infertility, and other health issues. 

Long-Term Health Complications of Insulin Resistance 

Navigating your future with PCOS and high insulin levels involves understanding their potential implications on various aspects of your health. Here are some of the conditions that can develop if insulin resistance and hyperinsulinemia aren’t addressed. 

The Diabetes Dilemma 

One of the primary concerns associated with PCOS and insulin resistance is the increased risk of Type 2 Diabetes. Individuals with PCOS often have insulin resistance. Over the years, if left unaddressed, this can pave the way for the development of diabetes, underscoring the importance of vigilant monitoring and timely intervention. 

For more information about the connection between these conditions, check out our recent blog: PCOS and Type 2 Diabetes: Your Guide to Prevention and Management. 

Cardiovascular health 

PCOS doesn’t just affect the reproductive system; it also impacts our cardiovascular health. Insulin resistance leads to  

• Chronic inflammation 
• High triglycerides 
• Elevated cholesterol 

These PCOS health effects increase the risk of heart disease in the long term. Recognizing this connection emphasizes the need for comprehensive heart health strategies, from dietary choices to regular exercise. 

PCOS fertility challenges: 

For those dreaming of building a family, PCOS introduces an additional layer of complexity.  

Irregular ovulation, a common consequence of insulin resistance, can lead to fertility challenges. Elevated insulin levels can also impact implantation and placental development, both of which increase the risk of miscarriage and poor pregnancy outcomes.  

Managing PCOS and insulin resistance becomes not only a short-term goal but a crucial long-term strategy for those planning a family. 

Endometrial health 

The risk of endometrial cancer is higher in women with PCOS. Irregular menstrual cycles in PCOS can result in prolonged exposure to estrogen, a known risk factor for endometrial cancer. Routine gynecological screenings and hormonal management are essential tools in mitigating this long-term health risk. 

Mind matters 

Insulin resistance plays a crucial role in the health of the brain.  

Firstly, insulin is not only vital for glucose regulation in the body but also for the brain’s energy metabolism. When insulin resistance occurs, the brain may struggle to utilize glucose effectively, impacting cognitive function and overall brain health.  

Secondly, insulin is involved in the regulation of neurotransmitters, such as serotonin and dopamine, influencing mood and cognitive processes. Disrupted insulin signaling can contribute to imbalances in these neurotransmitters, potentially leading to mental health issues like anxiety and depression.  

Thirdly, insulin resistance is associated with inflammation, and chronic inflammation has been linked to neurodegenerative diseases like Alzheimer’s. Therefore, maintaining insulin sensitivity and hormonal balance is not only crucial for metabolic health but also for preserving cognitive function and preventing neurological disorders. 

Liver health 

Insulin resistance’s impact extends to the liver, contributing to non-alcoholic fatty liver disease (NAFLD). Left unchecked, NAFLD can progress to more severe liver conditions. Prioritizing lifestyle changes that address insulin resistance, like a Low Insulin Lifestyle, becomes crucial for maintaining liver health in the long run. 

Navigating the Horizon: Insulin Resistance and PCOS Health 

Understanding the long-term health effects of PCOS and insulin resistance can be complicated. While everyone’s journey with PCOS and insulin resistance is unique, many of the symptom challenges and health consequences stem from a common culprit: insulin.  

That’s why Lilli Health is dedicated to educating patients on how they can manage insulin resistance and providing innovative solutions like our Low Insulin Lifestyle book, Lilli Kits, and the upcoming Lilli app to enable you to take charge of PCOS and lead a healthier life.  

By acknowledging the potential consequences and taking steps towards early intervention and lifestyle modifications, such as adopting a Low Insulin Lifestyle, individuals can forge a path toward a healthier future. 

Subscribe to our newsletter and get evidence-based information, actionable tips, and practical resources delivered straight to your inbox! 

Polycystic Ovary Syndrome (PCOS) and Type 2 Diabetes are two distinct health conditions that are increasingly recognized for their interconnectedness. PCOS is a common hormonal imbalance disorder that affects individuals assigned female at birth, characterized by hormonal imbalances leading to irregular menstrual cycles, ovarian cysts, and metabolic disturbances. One of the significant metabolic implications of PCOS is an increased risk of developing Type 2 Diabetes. 

This blog will explore the connection between PCOS and Type 2 Diabetes and offer effective prevention strategies to help mitigate and reduce the risk of these chronic conditions. Let’s get started! 

PCOS and Type 2 Diabetes: What’s the Connection? 

First things first, what’s PCOS? Well, it’s a common hormonal disorder that affects people with ovaries. In fact, it affects up to 1 in 5 women across the globe. Individuals with PCOS may not use insulin properly, which can lead to higher levels of insulin in the blood and insulin resistance. Too much insulin can cause you to gain weight, especially around your belly, and this can increase your chances of getting Type 2 Diabetes. 

Now, let’s talk about Type 2 Diabetes. This condition occurs when your body doesn’t use insulin properly, causing sugar to build up in your blood. Since women with PCOS are genetically predisposed to having insulin resistance, this leads to a higher risk of Type 2 Diabetes. 

Understanding the Link Between Type 2 Diabetes and PCOS 

Both PCOS and Type 2 Diabetes are associated with insulin. Here’s a breakdown of the 3 main factors that contribute to the development of Type 2 Diabetes in individuals with PCOS. 

Insulin Resistance: A key factor linking PCOS and Type 2 Diabetes is insulin resistance. In PCOS, the body’s cells become less responsive to insulin, leading to elevated levels of insulin in the bloodstream. Insulin resistance is a hallmark of Type 2 Diabetes and is often an early precursor to the development of the disease. In fact, by the time blood sugar levels or A1c are elevated, insulin levels have been high for decades. 

Hyperinsulinemia: The persistently high levels of insulin in PCOS can contribute to weight gain, particularly in the abdominal region. This is called visceral fat and is associated with an increased risk of Type 2 Diabetes. 

Inflammation: PCOS is also linked to chronic low-grade inflammation. Chronic inflammation can further exacerbate insulin resistance, worsening weight gain and contributing to the progression towards Type 2 Diabetes. 

As you can see, insulin resistance and high insulin levels create a vicious cycle that significantly increases the risk of Type 2 Diabetes for individuals with PCOS. But wait, there’s a silver lining! 

Type 2 Diabetes Prevention Strategies 

Here are 4 actionable strategies that you can start implementing today that can lower your risk of developing Type 2 Diabetes and other chronic conditions associated with insulin resistance and PCOS. 

Healthy Eating 

A healthy diet for PCOS and Type 2 Diabetes prevention includes focusing on foods that don’t cause a spike in insulin, as this can help insulin levels lower over time. Lower insulin levels can help reverse insulin resistance and lead to weight loss and improved metabolic health.  

Foods that don’t spike insulin include lean proteins, non-starchy vegetables, fruits, nuts and seeds, and healthy oils.  

Foods known to spike insulin include starchy foods (rice, bread, pasta, and potatoes), milk and whey, and added sugars. 

Regular Exercise for Prevention and Management 

Get moving! Exercise is like a superhero for your body. It helps your cells use insulin more effectively, so your pancreas doesn’t have to secrete as much. This helps lower insulin levels, facilitate weight loss, and improve overall health. Choose exercises you love to do (regardless of calorie burn) and aim for at least 30 minutes most days of the week. 

Medication and Supplements 

Your healthcare provider might prescribe medications to lower insulin levels and manage symptoms. However, these medications or supplements are not effective without dietary changes that include avoiding insulin-spiking foods.  

Monitor Insulin Levels 

Keeping an eye on your insulin levels is crucial for safeguarding yourself against the risk of developing Type 2 Diabetes. Understanding your insulin levels also guides you in making informed lifestyle choices. If you are beginning a Low Insulin Lifestyle, monitoring insulin levels regularly can help you detect changes and improvements in your insulin levels, keeping you motivated to stay on track! 

Luckily, regularly monitoring and tracking your insulin levels has never been easier! Lilli At-Home Insulin Testing Kits enable you to test insulin levels conveniently from the comfort of your home. Our Lilli Kits measure fasting glucose, insulin, and HOMA-IR. It’s also a safer and more efficient solution to testing for gestational diabetes.  

Final Thoughts: PCOS and Type 2 Diabetes Management 

Understanding the connection between PCOS and Type 2 Diabetes empowers you to take control of your health. You can navigate these conditions successfully by making positive lifestyle choices, such as following a Low Insulin lifestyle.  

Check out our resources like our Lilli Kits, Low Insulin Lifestyle book by Dr. Ali Chappell, and newsletter for more evidence-based education, tools, and support to help reverse insulin resistance and live your healthiest, happiest life! 

Navigating the challenges of Polycystic Ovary Syndrome (PCOS) can be overwhelming, especially when it comes to its impact on your skin. But there’s hope in the form of a Low Insulin Lifestyle.  

This blog delves into how managing insulin levels through diet and lifestyle choices can improve overall health and lead to healthier skin. Let’s dive in to uncover the secrets of how this lifestyle benefits your skin and overall well-being. 

Understanding PCOS Acne: Hormones and Skin Health 

About half of women with PCOS experience acne due to higher testosterone levels. This hormone stimulates the oil glands, leading to excess sebum and clogged pores, causing acne. While acne is common in puberty due to increased testosterone, persistent jawline acne can indicate hormonal imbalances after puberty.  

Unlike T-zone acne caused by external factors, jawline acne is typically hormonal. Diet and lifestyle changes that lower insulin and testosterone levels can significantly impact hormonal acne, addressing the root cause of your PCOS symptoms. This starts with understanding the connection between diet, hormonal imbalance, and skin health in PCOS. 

Low Insulin Lifestyle Benefits for PCOS Acne 

The Low Insulin Lifestyle, centered around stabilizing insulin levels through thoughtful diet and lifestyle choices, offers significant benefits for your skin. Consistently maintaining these levels helps balance androgens – hormones that, when imbalanced, can worsen skin conditions like acne.  

This balance is achieved through a diet where you prioritize whole foods for PCOS that don’t spike insulin levels and lifestyle habits that support overall hormonal health. The positive impact on your skin is a welcome effect of these changes, demonstrating how closely our diet and hormonal health are linked to the fitness and appearance of our skin. 

Dietary Changes for Healthy Skin: A PCOS Skincare Guide 

Adopting a diet that positively impacts PCOS involves choosing foods that help manage insulin levels and improve skin health. Here’s a closer look at how certain foods can benefit those with PCOS. 

• Non-starchy vegetables: Incorporating vegetables like arugula, asparagus, broccoli, and carrots into your diet is incredibly beneficial for PCOS. These vegetables are low in insulin impact, allowing you to eat as much as you want until you’re full. They’re rich in fiber and essential nutrients, aiding in managing PCOS and reversing insulin resistance.  
• Fruits, despite misconceptions, are not unhealthy due to their sugar content. Their natural fructose, combined with fiber and water, doesn’t significantly affect insulin.  
• Nuts and seeds are great for PCOS due to their healthy fats and fiber, slowing digestion and preventing insulin spikes.  
• Lean meats: When it comes to animal protein, options like sirloin steak and pork tenderloin are excellent options that don’t compromise flavor. Just try to buy it from the best source so you’re getting the maximum nutrients in each serving. 
• Dairy: Opting for full-fat and unsweetened Greek yogurt and cheese is best. These dairy products contain less whey, which is better for insulin levels. 

An equally important part of managing insulin levels and improving skin health is knowing which foods to reduce or avoid. Refined sugars, found in many processed foods, can cause rapid spikes in insulin and worsen hormonal imbalances, which can cause breakouts and acne flare-ups.  

High-starch foods, like white bread, rice, and pastries, have a similar effect. It’s also wise to be mindful of your dairy intake. Dairy can exacerbate skin conditions because it elevates insulin levels.  

By focusing on these dietary adjustments, you’ll lose weight with the Low Insulin Lifestyle, support your overall health, and take proactive steps towards clearer, healthier skin.

Reducing Wrinkles with a Low Insulin Lifestyle 

Did you know that a Low Insulin Lifestyle does more than manage PCOS symptoms and acne? It plays a significant role in reducing wrinkles, too.   

Excess insulin in the body can initiate glycation, significantly contributing to skin aging. This process occurs when excess glucose binds to skin proteins like collagen and elastin, making them stiff and brittle. This leads to wrinkles, sagging skin, and reduced elasticity.   

High insulin levels also increase free radicals, causing skin to appear dull and discolored. Maintaining flexible, repairable collagen is crucial for youthful skin, making a Low Insulin Lifestyle a vital part of skincare, as important as sunscreen.   

The Low Insulin Lifestyle helps avoid glycation and preserves skin’s vibrancy and youthfulness, making this lifestyle a multi-faceted approach to managing PCOS and enhancing your skin’s health and appearance.   

Healthcare for PCOS: Going Beyond Diet 

A holistic approach to managing PCOS skin issues can involve more than just dietary changes. Regular exercise can play a crucial role in balancing hormones and reducing skin flare-ups associated with PCOS. It helps in regulating insulin levels, which directly impacts skin health.  

Additionally, high stress can exacerbate hormonal imbalances, worsening skin conditions. Yoga, meditation, and mindfulness can effectively reduce stress, promoting hormonal equilibrium and improving skin health. By combining diet, exercise, and stress reduction, you can create a robust regimen for tackling PCOS-related skin issues. 

Lilli Health’s Role in Your Journey 

Adopting a Low-Insulin Lifestyle is a holistic approach to managing PCOS, achieving healthier skin. By understanding and addressing the root causes of your symptoms, you’re taking an essential step towards a healthier, more confident you. 

Ready to take control of your PCOS and skin health? Try our Lilli Kits to manage your insulin levels effectively and conveniently in the comfort of your home. Subscribe to our newsletter for more PCOS health tips like losing weight with a Low Insulin Lifestyle, delicious recipes, and staying updated with the latest research. Together, let’s start your path to a healthier and happier life! 

FAQs for PCOS Acne 

What is the Low Insulin Lifestyle, and how does it benefit skin health? 

The Low Insulin Lifestyle involves diet and lifestyle changes that stabilize insulin levels, offering significant benefits for skin health, especially for those with PCOS. 

Can diet changes improve PCOS-related acne? 

Yes, diet changes that lower insulin and testosterone levels can substantially impact hormonal acne, addressing its root cause.  

What foods should I focus on for a Low Insulin Lifestyle? 

Incorporate non-starchy vegetables, fruits, lean meats, and healthy fats like nuts and seeds. Avoid refined sugars and high-starch foods to manage insulin levels better. 

How does insulin resistance affect aging and skin health? 

Insulin resistance can accelerate aging and skin issues like wrinkles due to processes like glycation, making it essential to manage insulin levels. 

What other factors are important in managing PCOS and skin health besides diet? 

Regular exercise and stress management are crucial in balancing hormones and reducing skin problems related to PCOS. 

How can Lilli Health assist in managing PCOS and skin health? 

Lilli Health offers Lilli Kits for monitoring insulin levels and provides resources for adopting a Low Insulin Lifestyle to improve PCOS symptoms and skin health. 

Starting a Low Insulin Lifestyle opens a new chapter for those battling with Polycystic Ovary Syndrome (PCOS). This blog will guide you through understanding PCOS, its connection with insulin resistance, and how lifestyle changes can bring about significant improvements.  

From diet to exercise and insulin monitoring, we support you in making informed, health-focused choices. Let’s dive into a journey of wellness and positive transformation! 

Understanding Polycystic Ovary Syndrome 

PCOS is a hormone imbalance issue impacting many women of reproductive age. It’s thought to affect about 20% of women aged 14-45, often going undiagnosed.  

Symptoms like irregular periods, acne, unusual hair growth, and weight gain arise from hormonal imbalances. These imbalances have wide-ranging effects on health, including metabolism and mental well-being, underscoring the importance of understanding and addressing the challenges of PCOS.  

What Causes Insulin Resistance? 

Insulin resistance, a hallmark of PCOS, is the primary culprit behind the symptoms millions of women struggle with daily. Insulin resistance means your body’s cells don’t respond normally to the insulin your pancreas secretes. To compensate, your brain tells you you’re hungry, so you’ll eat more sugary, carb-rich foods, which further spikes your insulin levels. This causes a build-up of excess insulin in your blood, perpetuating the cycle of high insulin levels and insulin resistance.  

This cycle worsens hormonal imbalances in PCOS, contributing to weight gain and other health issues. By reversing insulin resistance, you can effectively improve your PCOS symptoms and reclaim your health. That’s where the Low Insulin Lifestyle comes in.  

The Benefits of a Low Insulin Lifestyle 

Embracing a Low Insulin Lifestyle is crucial for managing PCOS. This approach focuses on stabilizing insulin levels through diet and sustainable lifestyle changes.  

By eating in a way that reduces insulin spikes, your body will become more sensitive to the insulin your pancreas secretes, thereby improving hormonal balance, reducing symptoms, and achieving better overall health. A vital aspect of this lifestyle is the diet, which involves choosing foods that maintain lower insulin levels. 

3 Steps to Start a Low Insulin Lifestyle 

Adopting a Low Insulin Lifestyle is a positive step towards managing your PCOS effectively. Here’s how to integrate this lifestyle into your daily routine, tailored to fit your personal preferences and lifestyle: 

1. Adopt mindful eating habits following the PCOS diet 

A low-insulin diet plays a pivotal role in managing insulin levels. It’s about making choices that support your body’s needs, reducing insulin spikes, and maintaining hormonal balance. 

The low-insulin diet consists of the following: 

• Unlimited meat and poultry (lean recommended) 
• Unlimited fish and shellfish 
• Unlimited eggs 
• Unlimited non-starchy vegetables 
• Unlimited fruit 
• Unlimited nuts and seeds 
• Unlimited healthy oils 
• Maximum of 6 oz red wine per day 
• Maximum of 1 oz dark chocolate (75% cocoa or greater) per day 
• Maximum of 1 serving full-fat fermented dairy per day: 
• 1 oz full-fat cheese OR a 6 oz unsweetened full-fat plain Greek yogurt 

Avoid foods that spike insulin levels: 

• Starchy Foods: Such as bread, pasta, potatoes, beans, and rice. 
• Milk and Whey Protein: Opt for alternative sources of calcium and protein. 
• Added and Processed Sugars: Reduce intake for better insulin control. 

Following this diet is critical to transforming your health, especially if you’re struggling with PCOS weight management. Choosing foods that naturally keep your insulin levels balanced will pave the way for a healthier you. Embrace this healthier lifestyle with hope and excitement, as each choice brings you closer to effective PCOS management!  

2. Implement enjoyable exercise for PCOS  

Following a Low Insulin Lifestyle isn’t about burning calories. It’s about embracing activities you genuinely enjoy – a calming yoga session, a leisurely walk in the park, or an energetic dance class.  

Finding an exercise that speaks to you and incorporating it regularly into your life is crucial for sustainability. The more you enjoy an activity, the more likely you want to keep doing it. Remember, consistency is key to any lifestyle change! 

3. Measure your insulin levels 

Measuring insulin levels is an essential part of managing PCOS and adopting a Low Insulin Lifestyle. Our Lilli Kits, available on our website, make it easy and convenient.  

These kits are designed to help you monitor your insulin levels right in the comfort of your home, giving you insights into your insulin resistance and metabolic health. Regular monitoring enables you to track changes in your lifestyle, see what’s working, and how your body responds to it. You’ll be able to make well-informed choices for your health, helping you tailor treatment plans according to your unique needs. 

Embrace a Healthier You with Lilli Health 

Adopting a Low-Insulin Lifestyle is crucial in managing your PCOS symptoms. It’s a positive change towards a healthier you, allowing you to regain control and experience real benefits. Enhance your journey by purchasing a Lilli Kit to manage your insulin levels more effectively and take a significant step forward in your health journey!  

Join our newsletter for an experience comparable to having a personal PCOS coach. You’ll receive valuable tips for lowering insulin levels, enjoy a variety of delicious recipes, and stay updated with the latest insights in PCOS management. 

Let’s take this step towards better health together!  

If you’ve been struggling to lose weight, getting the same tired advice, and wondering why diets and exercise are working for everyone except you, you’re not alone. PCOS weight gain is one of the most common symptoms of  Polycystic Ovary Syndrome and a challenge millions of women worldwide struggle with.  

If you’ve tried everything and nothing seems to work, a low-insulin lifestyle may be the fresh approach you’re searching for. This blog will explore the connections between insulin and weight gain, offering empowering insights and PCOS weight loss strategies to help you reclaim your health and self-esteem. Let’s dive in!  

Understanding Insulin: The Key to Weight Management  

One of the key players in weight management is insulin. But what exactly is insulin’s role in weight loss, and how are insulin resistance and obesity connected?   

Think of insulin as the body’s energy gatekeeper. It helps cells absorb glucose from your blood, either used for immediate needs or stored as fat. Insulin is your fat storage hormone, so high insulin levels mean more of the calories you eat get stored as fat rather than being used for energy, promoting weight gain and inhibiting weight loss.  

When insulin resistance comes into the picture, it further complicates matters by making your cells less responsive to insulin. Your body responds by secreting more insulin despite the fact that you have an excess in your bloodstream, creating a vicious cycle that favors fat storage over fat burning. Understanding this dynamic between weight management and insulin levels is an essential step to breaking this cycle and achieving your health goals.  

The Cycle of Insulin and Weight Gain  

Let’s talk about a cycle many are unaware of: the relationship between chronically high insulin levels, cravings for carb-rich foods, insulin spikes, and subsequent weight gain. When your insulin levels are persistently high, your body craves carbohydrate-rich foods.   

Consuming these carb-heavy foods, in turn, causes high insulin spikes, contributing to a cycle that encourages fat storage and makes weight loss increasingly difficult. This is particularly problematic for women with PCOS, who are genetically predisposed to high insulin levels and intense cravings for carb-rich foods. It’s not a question of willpower; it’s a biological cycle driven by elevated insulin levels affecting hormones that signal hunger to the brain.  

Breaking Free with a Diet for Lowering Insulin  

Contrary to popular belief, lowering insulin levels to lose weight is less about counting carbs and more about their source. For example, starch is a complex carbohydrate made of pure glucose and triggers a significant insulin response. On the other hand, whey protein, which contains zero carbs, also spikes insulin levels higher than a slice of white bread.  

Fruit consists of naturally occurring fructose, which has a minimal impact on insulin secretion. It’s more about avoiding foods that spike insulin levels than avoiding carbs, sugar, or fat altogether. You can eat as many whole fruits (avoid dried fruit and fruit juices) and non-starchy vegetables as you want without sabotaging your insulin-lowering efforts.   

In our clinical studies, patients following a low insulin lifestyle experienced a staggering 52% reduction in fasting insulin levels and an average weight loss of 19 pounds in just two months—without exercise! So, making mindful choices about your food sources can lead to substantial improvements in both insulin levels and weight management.  

To learn more about foods that can help lower your insulin levels, check out our blog on “PCOS DIet: Top Foods That Lower Insulin Levels.” 

Why PCOS Exercise Matters for Weight Loss and Insulin Control  

Let’s talk about another important piece of the puzzle for better health: exercise. But it’s not just about burning calories. Believe it or not, exercise can help you manage your insulin levels, and that’s what really matters when it comes to losing weight with PCOS.  

You might think exercise is all about burning off what you eat, but there’s more to it. Exercise helps your body, specifically your liver, clear excess insulin. And getting that insulin under control is a crucial step to helping you reverse insulin resistance and lose weight.  

Find an activity you love and make it a regular part of your life. Your body and your insulin levels will thank you for it. It isn’t just good for your mood; it’s an effective way to help control your insulin levels and stop the cycle of weight gain.   

Will a Low Insulin Lifestyle Help with Weight Loss?  

So, will a low-insulin lifestyle help you lose weight? The research points to yes! If you’re wrestling with insulin resistance or dealing with conditions like PCOS, this lifestyle is for you.  

A targeted approach focusing on insulin control and weight management, supported by the right dietary choices and exercise, can make all the difference.  

Lilli Health: Our Role in Your Weight Loss Journey  

You’ve already picked up some crucial information on how managing your insulin levels can not only aid in weight loss but also improve your overall health. So, where does Lilli Health fit into your journey?   

Our role is to be your go-to source for evidence-based information, tools, and guidance. We provide a range of resources like our book to keep you well-informed and empowered every step of the way. Through our newsletter, you can expect personalized advice, delicious recipes, helpful tips, and the latest research on lowering insulin levels.   

But that’s not all. We also offer Lilli Kits, designed to help you monitor your insulin levels from the comfort of your own home, making it easier to help you reach your goals.  

Ultimately, our mission is to support you in making lasting lifestyle changes, going beyond just weight loss to help you achieve better metabolic health and hormonal balance. Especially for those dealing with PCOS, what we offer is more than just a number on the scale—it’s a pathway to a healthier, more fulfilling life.  

 Ready to take the next step? Sign up for our newsletter! We’ll guide you on this journey so that you’re better equipped to make lifestyle choices that can lead to lasting change. We’re with you every step of the way! 

Understanding the nuances between fasting insulin and 2-hour insulin tests is pivotal for gaining a comprehensive insight into metabolic health. While both tests measure insulin levels, they capture distinct aspects of the body’s response to glucose, shedding light on different phases of the metabolic process. 

If you’re navigating the complexities of PCOS or just curious about your metabolic health, read on! This blog unravels the essentials of insulin testing – a crucial step for PCOS and overall metabolic well-being. 

The Two Types of Insulin Tests 

Here’s a quick rundown of the insulin tests available and what they measure. 

Fasting Insulin Test – Reflects baseline insulin levels after an overnight fast, offering insights into your body’s ability to manage blood sugar during rest. This insulin test is essential in the context of hormone regulation and insulin. 

2-Hour Insulin Test – Measures insulin response two hours after consuming a glucose drink, assessing the body’s ability to handle and clear glucose efficiently. This is sometimes called an Oral Glucose Tolerance Test (OGTT) with insulin. However, measuring insulin is rarely ordered as part of a standard OGTT. 

A 2-hour insulin test offers an in-depth view into how your body responds after eating a meal and tells you if you’re oversecreting, which is crucial for understanding PCOS, hormone regulation, and insulin. 

Various factors can influence these test results, emphasizing the need for a nuanced interpretation. Factors such as physical activity levels, stress, genetics, and individual variations in insulin sensitivity can impact the outcomes. Recognizing these influences helps contextualize the results and guides healthcare professionals in making informed assessments of metabolic health. 

Why Should I Get an Insulin Test? 

Measuring fasting and 2-hour insulin is a better indicator of metabolic health than traditional metrics like A1c or Continuous Glucose Monitors (CGMs). While A1c reflects average blood glucose levels over several months and CGMs provide real-time glucose monitoring, they may not capture the early stages of insulin resistance, a significant factor in PCOS.  

Insulin resistance often begins silently, with the body requiring higher insulin levels to maintain normal blood glucose. During this early phase, fasting insulin levels may increase while A1c remains within the normal range. This discrepancy highlights the limitations of relying solely on A1c for early detection of metabolic disturbances.  

Insulin tests offer a direct glimpse into the body’s insulin response, allowing for more precise evaluations of metabolic function and PCOS treatment. 

How to Interpret Insulin Test Results 

Normal values for fasting insulin typically range from 3 to 8 mIU/mL, while a 2-hour insulin level of less than 50 mIU/mL is considered within the normal range.  

Another valuable tool for assessing insulin resistance is the Homeostatic Model Assessment for Insulin Resistance (HOMA-IR), where a normal value is generally considered to be below 1.9. This calculation considers both fasting glucose and insulin levels, offering a more comprehensive picture of insulin sensitivity. 

For those adopting a Low Insulin Lifestyle, frequent monitoring of fasting insulin is recommended, especially if levels are initially high. This allows for real-time adjustments and tracking of progress in managing insulin resistance.  

Additionally, a fasting and 2-hour insulin measurement should be conducted 1-2 times or more yearly. This comprehensive evaluation provides a more thorough understanding of changes in metabolic health over time, aiding in the prevention of worsening insulin resistance, particularly with age. 

The Relationship Between Insulin Resistance and PCOS 

Understanding the link between PCOS and insulin resistance is key. PCOS often involves higher insulin levels, which can disrupt normal hormonal balance and ovarian function. Therefore, recognizing and managing insulin resistance is central to tackling PCOS for immediate health and long-term well-being. 

3 Ways to Test Your Insulin Levels 

Again, regular monitoring of insulin levels can be a proactive step in managing metabolic health and preventing potential complications related to insulin resistance. Here are a few ways to get your insulin levels measured: 

1. Consult Your Doctor:

• Pros: Your doctor can provide guidance based on your medical history and overall health. 
• Cons: Insurance may not always cover the cost, and some doctors might be cautious about ordering the test unless there are specific indications. 

2. Independent Laboratory Testing:

• Pros: Offers flexibility and the ability to directly order the test without necessarily involving a doctor. 
• Cons: Costs may vary, and scheduling with the lab may be complicated. 

3. Lilli At-Home Insulin Testing Kit:

• Pros: Convenient and accessible, these kits are mailed directly to your door, allowing you to take the test from the comfort of your home. 
• Cons: The cost of Lilli Kits is not covered by insurance. 

Buy Now 

Key Takeaways: Why Insulin Tests Are Crucial  

In conclusion, understanding the distinctions between fasting and 2-hour insulin tests goes beyond the basics, offering a nuanced perspective on metabolic health.  

These tests, complemented by HOMA-IR calculations, are crucial tools for those adopting a Low Insulin Lifestyle, enabling proactive management and prevention of insulin resistance-related complications over time. Regular monitoring empowers individuals to make informed choices, fostering a proactive approach to metabolic well-being. 

Charting a Path to Improved Health with Lilli Kits 

At Lilli Health, we are passionately dedicated to guiding individuals on their PCOS journey. Our approach is rooted in providing evidence-based knowledge and actionable treatment strategies, enabling you to take proactive steps in managing your health. 

Understanding the intricate connection between PCOS and insulin resistance is essential for effective care and tailored treatment. To support you in this journey, we offer a range of resources tailored to your needs. Our Lilli Kits, an integral part of our offerings, are now available for purchase directly through our website! These kits are designed to give you detailed insights into your metabolic health, aiding in the personalized management of your condition. 

In addition to the Lilli Kits, we encourage you to explore our informative newsletter and look forward to the launch of our Lilli app. The app will offer innovative features like PCOS symptom tracking, meal planning and recipes, and a comprehensive resource library.  

You’ll also be able to input your insulin test results directly to the app so you can easily monitor changes in your insulin levels as you journey through your Low Insulin Lifestyle.  

Join us at Lilli Health in transforming your approach to PCOS management and take a significant step towards a healthier you! 

Polycystic Ovary Syndrome (PCOS) is a complex condition that affects many aspects of a woman’s health, from fertility to metabolic well-being. Unfortunately, misconceptions and misunderstandings surrounding PCOS abound, leading to ineffective advice and misguided beliefs. 

In this blog, we’ll clear up a few of those myths to give you the truth about PCOS and women’s health. From managing weight to using birth control pills, let’s break down some common misconceptions about PCOS so you can feel more in control of your health. 

Myth 1: “Eat Less and Exercise More” 

The conventional approach to weight management, centered around caloric restriction and increased physical activity, is often insufficient for individuals dealing with PCOS. Contrary to prevailing wisdom, the oversight in this approach lies in neglecting a critical player in metabolic dynamics—insulin. For those with PCOS who frequently experience insulin resistance, addressing insulin levels is paramount to achieving effective and sustainable weight management. 

Beyond its role in glucose regulation, insulin significantly influences weight and appetite control. Insulin resistance, a common feature of PCOS, results in the body’s cells being less responsive to insulin signals, leading to elevated insulin levels.  

This, in turn, contributes to weight gain and heightened appetite, creating a challenging cycle that traditional weight management strategies may struggle to break. Therefore, a more holistic approach is needed, one that recognizes the intricate interplay between PCOS and insulin resistance, weight, and appetite. 

Fact: PCOS weight loss starts with lowering insulin levels 

Enter a Low Insulin Lifestyle—an evidence-based approach designed to lower insulin levels and facilitate weight loss in individuals with PCOS. This lifestyle modification involves making specific dietary choices to manage insulin response effectively. For instance, focusing on a diet rich in lean proteins, non-starchy vegetables, fruits, nuts and seeds, and healthy oils can help lower and maintain low insulin levels, contributing to PCOS weight management. 

Myth 2: Hemoglobin A1c & Continuous Glucose Monitors Test for Insulin 

While metrics such as Hemoglobin A1c and devices like Continuous Glucose Monitors (CGMs) are valuable tools in gauging overall metabolic well-being, they may not provide a complete picture when it comes to PCOS. One critical factor often overlooked in this context is insulin, a hormone that plays a pivotal role in PCOS and significantly influences metabolic dynamics.  

Hemoglobin A1c, a marker reflecting average blood glucose levels over several months, and CGMs, which offer real-time glucose monitoring, are fundamental in understanding glucose regulation. However, PCOS is characterized by insulin resistance, wherein the body’s cells become less responsive to insulin signaling, leading to elevated insulin levels. Unfortunately, these conventional metrics may not directly account for the intricacies of insulin metabolism, leaving a crucial aspect of PCOS unexplored. 

Fact: Testing specifically for insulin levels is critical 

Insulin, beyond its role in glucose regulation, is intimately linked to the hormonal imbalances in PCOS. Elevated insulin levels can stimulate the ovaries to produce more androgens, exacerbating PCOS symptoms such as irregular menstrual cycles, acne, and hirsutism. Therefore, a more nuanced approach to metabolic health assessment in the context of PCOS demands a comprehensive evaluation of insulin levels. 

Evaluating insulin levels is essential for a holistic understanding of metabolic health in individuals with PCOS and insulin resistance. This may involve periodic insulin level assessments through blood tests. Monitoring insulin levels alongside traditional metrics can provide a more accurate representation of the metabolic challenges specific to PCOS. With the Lilli Insulin Testing Kits, you can measure your insulin levels from the comfort of your own home! 

Myth 3: Birth Control Pills Cause or Cure PCOS 

Birth control pills are frequently prescribed as part of the management strategy for individuals with PCOS, offering relief from a range of symptoms associated with this complex condition. While these pills don’t cause or cure PCOS, they play a crucial role in symptom management, providing substantial benefits that extend beyond regulating menstrual cycles. 

Fact: Birth control pills can help with PCOS symptoms & mitigate risks 

One of the primary symptoms addressed by birth control pills in the context of PCOS is irregular menstrual periods. PCOS often disrupts the normal ovulatory cycle, leading to irregular or absent periods. Birth control pills contain synthetic hormones, typically a combination of estrogen and progestin, which work by stabilizing hormonal fluctuations and inducing a predictable withdrawal bleed. 

Beyond menstrual regulation, birth control pills contribute to alleviating other PCOS-related symptoms. These may include reducing the severity of acne and hirsutism (excessive hair growth), both of which can be exacerbated by the elevated androgen levels commonly seen in PCOS. By modulating hormone levels, birth control pills help restore a hormonal balance that addresses these pesky symptoms. 

It’s important to note that the benefits of birth control pills extend beyond symptom relief. For individuals with PCOS, there is an increased risk of endometrial cancer due to prolonged exposure to unopposed estrogen, which can occur in the absence of regular ovulation.  

Birth control pills mitigate this risk by providing a consistent, controlled hormonal environment that includes both estrogen and progestin. Progestin opposes the effects of estrogen on the endometrium, reducing the risk of hyperplasia (abnormal thickening of the uterine lining) and subsequent development of endometrial cancer. 

Fact: Birth control pills can’t cure PCOS 

However, while birth control pills offer significant advantages in managing PCOS symptoms and reducing associated health risks, it’s crucial to understand that they do not address the root cause of PCOS. These pills are a tool for symptom management, not a cure.  

Therefore, individuals with PCOS, in consultation with their healthcare providers, should explore a comprehensive treatment plan that considers the broader aspects of PCOS, including lifestyle modifications such as a Low Insulin Lifestyle and, if necessary, additional medications targeting other symptoms or fertility concerns. 

Myth 4: PCOS Causes Infertility 

PCOS is commonly linked to ovulatory dysfunction, which can impact fertility. However, it’s essential to dispel the misconception that PCOS equates to infertility for every individual. Infertility is a multifaceted issue, and while approximately 30% of infertility cases arise from ovulatory dysfunction, within this category, PCOS accounts for around 80%. This underscores the importance of recognizing the diversity of factors contributing to infertility and the potential for successful conception in many cases of PCOS.  

Fact: A Low Insulin Lifestyle can improve PCOS fertility 

Lifestyle modification, such as a Low Insulin Lifestyle, is a powerful tool in addressing the ovulatory dysfunction associated with PCOS and improving fertility outcomes. A key focus of a Low Insulin Lifestyle is lowering insulin levels, a pivotal factor in PCOS-related infertility. Insulin resistance, prevalent in individuals with PCOS, can disrupt regular ovulatory cycles.  

Implementing dietary changes that prioritize foods that do not spike insulin levels leads to lower insulin levels, reducing insulin resistance. Regular physical exercise complements these dietary adjustments, aiding in weight management and enhancing insulin sensitivity, further contributing to improved ovulatory function. 

Fact: Insulin resistance can lead to higher miscarriage risk 

In addition to the challenges associated with ovulatory dysfunction and fertility, individuals with PCOS may face an increased risk of miscarriage. The hormonal imbalances and metabolic irregularities characteristic of PCOS can contribute to a higher likelihood of early pregnancy loss. Insulin resistance not only affects ovulation but can also impact the early stages of pregnancy. Elevated insulin levels may create an environment less conducive to successful implantation and early fetal development.  

Moreover, the associated hormonal imbalances, particularly elevated androgen levels, can influence the delicate balance necessary for a healthy pregnancy. Understanding this heightened risk emphasizes the importance of comprehensive care for individuals with PCOS who are trying to conceive, incorporating strategies not only to address ovulatory dysfunction but also to support a healthy early pregnancy.  

Empowering women with PCOS with information about fertility management is crucial for navigating their reproductive journey. Understanding that fertility challenges associated with PCOS are often modifiable through lifestyle interventions fosters a sense of agency and hope. This empowerment extends beyond the individual to involve healthcare providers who can guide and support personalized approaches to fertility management. 

Myth 5: You Caused PCOS 

Let’s clear up a common misunderstanding: lifestyle choices or things you did or didn’t do caused your PCOS. 

Fact: PCOS is caused by genetics and prenatal conditions 

Contrary to erroneous beliefs, the prevailing understanding among experts is that genetic factors and prenatal conditions play a pivotal role in the development of PCOS. Research suggests that alterations in certain genes, possibly combined with environmental factors, contribute to the development of PCOS.  

Specifically, the environment within the womb seems to be a critical factor, where exposure to high levels of testosterone and insulin during pregnancy can influence the development of PCOS later in life. This perspective shifts the narrative away from laying blame on lifestyle choices and behaviors, recognizing that PCOS is rooted in complex genetic and environmental interactions occurring before birth. This realization is empowering, as it helps free individuals of any undue self-blame and guilt. 

Ultimately, the awareness that PCOS is not caused by personal choices promotes a more understanding and supportive community, paving the way for effective management strategies and improved quality of life for individuals affected by this common yet often misunderstood condition. 

Key Takeaways: Debunking PCOS Myths 

Dispelling common misconceptions about PCOS is crucial for fostering a more accurate understanding of this condition and improving the quality of care provided.  

From the intricate interplay of insulin levels to the nuanced role of birth control pills, addressing PCOS requires a comprehensive and informed approach. By separating fact from fiction, we empower individuals with PCOS to navigate their health journey with knowledge, resilience, and the support they truly need. 

Lilli Health’s Role in PCOS Management 

A cornerstone of our mission at Lilli Health is to educate PCOS patients with evidence-based knowledge and proven treatment strategies so that they can take charge of their health and achieve better health outcomes that work for them.  

While PCOS is a highly complex and nuanced condition, understanding the relationship between PCOS and insulin resistance is vital to seeking proper care and personalized treatment. Explore our other resources, including our Lilli Kits, newsletter, and upcoming Lilli app – all designed to help you effectively manage your condition, reclaim your well-being, and live a healthier, happier life.  

The New Year brings with it a unique opportunity for a fresh start, especially for those managing Polycystic Ovary Syndrome (PCOS). As we enter 2024, it’s the perfect time to implement PCOS lifestyle changes! Let’s dive into a step-by-step guide to adopting a low-insulin lifestyle aimed at giving you better control over your PCOS symptoms and enhancing your quality of life.  

New Year’s Resolutions: Starting Your Lilli PCOS Journey 

There’s something transformative about the start of a new year. It’s a time when many of us make resolutions to better ourselves in various ways. For those living with PCOS, this is your opportunity to focus on insulin management and hormone balance.  

You can set your New Year’s resolutions to be achievable goals that lead you to a more fulfilling, healthier lifestyle. So, why not make 2024 the year where you fully commit to adopting a low-insulin lifestyle?   

Step 1: Write Down Your Goals   

Let’s start by getting a little old-school—grab a pen and paper. Writing down your goals activates a different part of your brain, making you more committed to achieving them. Jot down what you want to accomplish, whether losing weight, reversing insulin resistance, or starting a low-insulin lifestyle. Make your goals specific, measurable, and time-bound to increase your chances of success!  

Step 2: PCOS Awareness: Be Informed   

Before diving into any lifestyle changes, you should do a bit of research to familiarize yourself with what exactly is polycystic ovary syndrome and what steps you need to take to manage your symptoms better. A great resource and starting point can be our book, Low Insulin Lifestyle, by Dr. Ali Chappell.  

It provides you with a comprehensive, evidence-based look into the science behind your PCOS symptoms and what you can do to manage them better. To enhance your PCOS awareness in 2024, you can take a look at our Lilli Health social media platforms, newsletters, and blogs, which also provide actionable insights and guidance to a healthier lifestyle.   

Step 3: Incorporate Exercise   

Exercise can play a role in managing PCOS and improving insulin sensitivity. Find a form of physical activity that you genuinely enjoy. Whether it’s dancing, swimming, or even a simple daily walk, exercise can go a long way in helping you manage your symptoms. It enables the liver to clear excess insulin from the blood, which in turn can support your weight loss goal, improve sleep, and reduce stress.  

Exercises like walking, HIIT, and yoga also boost hormone balance in PCOS, helps in insulin management, and is good for your overall well-being. Exercise and PCOS can go hand-in-hand when you make it a regular part of your routine. Just make sure you do an exercise you enjoy! It’s easier to stick to when you love it. 

Step 4: Begin a Low-Insulin Lifestyle  

Taking on a Low Insulin Lifestyle is another critical factor in managing your symptoms. Avoid foods high in starch like potatoes, white rice, and bread because it can worsen insulin resistance.  

Focus on eating a balanced diet rich in nonstarchy vegetables, lean proteins, fish, whole fruits, and nuts. Check ingredient labels for all products, avoiding high-starch ingredients as well as whey protein, processed sugar, and corn syrup. For more information, read our latest blog, “PCOS DIet: Top Foods That Lower Insulin Levels” where we talk about a low insulin lifestyle more in-depth and provide the top foods that lower insulin levels.  

Step 5: Monitor Your Progress in PCOS and Insulin Management 

Keeping track of your metrics is crucial for managing your symptoms effectively. You’ll want to monitor elements such as your insulin levels, any hormonal changes (e.g., improvement in hormonal acne), menstrual cycles, and your emotional well-being. Regular monitoring not only helps you adjust your approach for better results but also keeps you motivated as you witness your progress.  

For convenient and accurate tracking of your insulin levels, consider using our Lilli Kits. These insulin testing kits are designed to make it easy to keep tabs on your insulin levels from the comfort of your home. With regular use, you can have a clear picture of how well your low insulin lifestyle is helping in your PCOS management.   

Step 6: Stay Committed to Your Goals  

Staying committed to your goals is crucial for long-term success, especially when maintaining a low insulin lifestyle and effectively managing PCOS symptoms. It’s all about consistency.  

If you stumble or face setbacks, don’t lose heart; view them as learning opportunities on your journey to a healthier you. Pick yourself back up and continue moving forward. Each day, you’re one step closer to better health and improved quality of life. 

Embracing the Low Insulin Lifestyle  

Embarking on this journey for PCOS care is no small matter, and we couldn’t be prouder of you for taking these steps to manage your symptoms more effectively. By following the steps outlined in this blog, you’re not only moving closer to adopting a low insulin lifestyle, but you’re also setting yourself up for a life where your symptoms are far more manageable.   

Here’s to a 2024 filled with health, wellness, and empowerment! Remember, you’re not just navigating through PCOS—you’re reclaiming your life, making informed choices that count.   

Join our Lilli Health newsletter, and we’ll keep you informed and empowered with exclusive recipes, valuable tips, and the latest research and trends in the world of PCOS.   

Together, we’ll make 2024 a transformative year for your health and well-being! 

Polycystic Ovary Syndrome (PCOS) is a common hormonal issue that affects women during their childbearing years. One of the main causes of many PCOS symptoms is something called insulin resistance, which isn’t always well-known in regular healthcare. 

There’s an important part of women’s health and PCOS that doesn’t get enough attention, and that’s checking your insulin levels regularly. High insulin levels can worsen many PCOS symptoms like weight gain, acne, irregular periods, and trouble getting pregnant. 

So, it’s crucial to try and keep your insulin levels low when dealing with PCOS. That’s why we’re really excited to introduce Lilli Kits, which are a new and helpful tool. This blog will tell you more about what Lilli Kits are, how they can be a great addition to a low insulin lifestyle, and how they make it easier to manage PCOS. 

Understanding Insulin Resistance and PCOS Symptoms 

Insulin levels can be high for many years before your blood sugar levels go up. Depending only on A1c or blood sugar tests can be misleading because they might not show if you have insulin resistance. Surprisingly, some people with high insulin levels can have completely normal blood sugar and A1c results, hiding a hidden problem with their metabolism that could become a serious issue over time. 

The Why Behind Lilli Kits 

At Lilli Health, we believe in providing resources, tools, and education that are based on strong evidence and thorough research. Our aim is to assist millions of people worldwide in achieving wellness while managing PCOS. Understanding the limitations in the healthcare system, we have developed the Lilli At-Home Insulin Testing Kits to give individuals dealing with PCOS valuable information about their metabolic health, empowering them to take charge of their well-being. 

Why Opt for Lilli Kits? 

Our Lilli At-Home Insulin Testing Kits aren’t just blood tests; they’re game-changing tools for managing PCOS symptoms. They offer: 

• Convenience of home testing: No more waiting at the clinic. 
• Empowered decisions: Understand your body and make lifestyle choices that resonate. 
• Enhanced tracking: Enhance medical consultations with tangible data. 
• Hormone balance and PCOS awareness: Explore your hormone profiles in detail and take a holistic approach to managing PCOS. 

Diving Deeper – Lilli Kit Components 

Soon, we will be offering two Lilli Kits available through our website. Here’s a breakdown of each option. 

• Fasting Insulin Test: Inside the kit, you’ll find a tool for a quick finger prick and a special card to collect a drop of your blood. This helps you figure out your fasting insulin, fasting glucose, and HOMA-IR, which gives you an insulin resistance score.  
• Fasting and 2 Hour Insulin Test: With this kit, you get the results from the first test kit, plus the ability to do another test two hours after drinking something sugary (a dextrose packet mixed in water). This extra test helps us understand even more about how your body deals with insulin. We can see how your body reacts after eating and check if you might be producing too much insulin. 

How Lilli Kits Benefit PCOS 

Insulin resistance is a frequent player behind PCOS symptoms. By identifying it early on, we can improve hormone balance and PCOS treatment strategies tailored to individual needs.  

Lilli Kits are more than just your typical PCOS self-care kits with supplements that are often promoted by wellness influencers online. They serve as guides to help you achieve better health, connecting the dots between your diet, lifestyle, and managing PCOS symptoms. 

Lilli Kits & the Low Insulin Lifestyle 

At Lilli Health, we strongly believe in the benefits of adopting a low insulin lifestyle. Our mission is to simplify your journey and provide you with the tools, resources, and trustworthy information you need to conquer PCOS and maintain lasting health. 

With Lilli Kits, you can: 

• Track insulin levels over time 
• Make educated health decisions based on real-time, accurate data 
• Empower yourself with knowledge and advocate for your wellbeing 

And soon, with our upcoming Lilli app, tracking your insulin levels will be even more convenient. Just enter your test results and keep tabs on your goals, statistics, and symptoms all in one place. This integrated feature allows you to monitor changes in your insulin levels over time, giving you valuable insights into how they relate to your PCOS symptoms. 

Final Thoughts: PCOS Management Made Easy 

Dealing with PCOS can be like navigating a maze, especially when there’s so much confusing information out there. Lilli Kits aim to simplify this journey, offering a clearer path forward. As advocates for PCOS awareness, our vision is to transform healthcare by addressing insulin resistance, regardless of the underlying condition. Through Lilli Health, we hope to lead the way for women worldwide. 

For an in-depth exploration of the science behind the low insulin lifestyle and to learn more about our company’s mission and vision, you can get our book, Low Insulin Lifestyle, today! 

FAQs 

How do I get my test results? 

Once you’ve completed your at-home insulin test, simply place the test strips in the provided shipping package, and you’ll receive your results via email. 

Is my information safe? 

Yes, all the medical information we collect is sent to a lab for processing and to provide you with your results. You’re the only one with access to your sensitive health information, and we won’t share it with any other party. 

If you choose to participate in our research study, your anonymous results may be shared with medical professionals conducting the study. 

What’s a normal insulin level? 

A normal fasting insulin should be below 8 mIU/ml (55 pmol/l). 

A 2 Hour insulin level should be below 50 mIU/ml (350 pmol/l) 

How often should I test my insulin levels? 

There’s no limit on how often you want to test your insulin, but at the minimum, we recommend 

• Fasting Insulin once every 6 months 
• 2-Hour Insulin Test at least once per year 

If you’re just beginning to follow a low insulin lifestyle, it’s a good idea to check your fasting insulin every 2-3 months and your 2-hour insulin every 6 months until your insulin levels are in the normal range. 

Living with PCOS (Polycystic Ovary Syndrome) often feels like a relentless cycle of symptoms, one of which is the struggle to manage insulin levels effectively. Trust us; you’re not alone in this journey.   

You can achieve hormonal balance in PCOS and make meaningful strides toward lasting wellness through smart dietary choices and lifestyle changes. This blog will explore the top foods you should include in your PCOS diet. Let’s get started!  

Understanding the Connection Between PCOS and Insulin Resistance  

Understanding the link between PCOS and insulin resistance is crucial in your journey to better health. PCOS is a hormonal disorder that can affect a woman’s health, including her menstrual cycle, fertility, and appearance. Insulin resistance, a condition where the body’s cells become less responsive to the insulin hormone, is a hallmark of PCOS and the reason behind these signs and symptoms.   

In many cases, insulin resistance worsens hormonal imbalances, leading to a vicious cycle of PCOS weight gain and elevated levels of androgens (male hormones). Therefore, managing insulin levels becomes essential to improving PCOS symptoms.  

Why Insulin Management for PCOS Matters  

With insulin resistance being the root cause of your PCOS symptoms, understanding how to keep insulin levels in check is vital. By reading this blog, you’re already on the right track! Recognizing this connection offers a pathway for proactive treatment by adopting a Low Insulin Lifestyle. Simply choosing to avoid foods that spike your insulin is all it takes!   

So, what foods lower insulin levels and can contribute to hormonal balance in PCOS?   

Best PCOS-Friendly Foods for Lowering Insulin  

As you work to manage your PCOS, focusing on the right dietary choices is crucial for controlling insulin levels and achieving hormonal balance.   

1. Non-starchy vegetables  

Non-starchy vegetables are about the lowest insulin-spiking foods you can eat. Therefore, you can eat as many non-starchy veggies as you want. The more, the better! Here are just a few of the near-endless options available:  

• Arugula  
• Asparagus  
• Bell peppers  
• Broccoli  
• Brussels sprouts  
• Carrots  
• Cauliflower  
• Cucumbers  
• Edamame  
• Eggplant  
• Garlic  
• Ginger  
• Green beans  
• Kale  
• Leafy greens  
• Mushrooms  
• Onions  
• Spaghetti squash  
• Zucchini  

These fiber-rich veggies offer essential vitamins and minerals critical to your PCOS diet. By prioritizing these options, you’re actively managing your PCOS and reversing insulin resistance.  

If you find it hard to part ways with starchy vegetables while managing your PCOS, there’s a compromise. Consuming starchy vegetables like butternut squash only when in season allows you to enjoy these foods while minimizing their impact on your insulin levels.   

Seasonal consumption restricts your intake and ensures you benefit from the vegetable’s peak nutritional value. In this way, you can still have your starchy favorites occasionally without negatively affecting your progress in insulin management for PCOS.  

2. Fruits for PCOS  

Let’s dispel the myth that fruits are unhealthy because they contain too much sugar. The only thing that makes a food fattening is how much it spikes your insulin, your fat-storage hormone. When eaten in naturally occurring amounts, fructose, compared to glucose, doesn’t affect insulin as much.   

Naturally occurring fructose in whole fruits is packed with fiber and water, which help prevent overconsumption. For this reason, it’s best to avoid dried fruit and fruit juices since they don’t have the same fiber and water content.   

So, enjoy nature’s dessert and give your body and taste buds the sweet treat they’ve been craving!  

For more information about how fruits for PCOS lower insulin, you can visit our “Fruit is on the menu” blog.  

3. Go nuts  

Nuts and seeds are other options that can be written off as too fattening. While they contain fat, they’re the healthy fats you should prioritize and ensure you’re eating enough. Not only are nuts delicious and versatile, but they are also friendly to your insulin levels. Since nuts are fiber-rich foods and contain healthy fats, they slow digestion, curbing those sudden insulin spikes and keeping you fuller for longer. So go ahead, sprinkle some on your salad, or have a handful as a snack. Your body will thank you.  

Lean meats  

While everyone knows protein is essential to a balanced diet, looking at the source is necessary. Although it’s ideal to opt for meats that are organic, grass-fed, or free-range, the price point may not fit everyone’s budget.   

Choosing whether to eat lean versus fattier meats depends on how often you plan to eat animal protein. You can still aim to buy readily available cuts of protein and simply trim off any excess fat. This allows you to benefit from the protein and nutritional value while keeping you aligned with your PCOS and insulin management goals.  

Here are some of our top picks formeat:   

• Sirloin steak 
• Ground beef (90/10)  
• Pork tenderloin 
• Lamb chops 
• Beef roast 

As for poultry, you don’t have to stick with skinless chicken breasts! Options include:  

• Thighs  
• Drumsticks  
• Wings  
• Ground  
• Sausage  

Be selective with dairy and milk alternatives  

Many milk options contain whey protein, which causes significant insulin spikes. That’s why it’s crucial to opt for alternatives like unsweetened almond milk, coconut milk, or even small amounts of heavy cream, which are less likely to spike insulin levels. 

Go for full-fat and unsweetened Greek yogurt and full-fat cheese when picking cheese or yogurt. These fermented dairy products have less whey and more casein, which doesn’t spike insulin as drastically. As always, moderation is key.  

Check the Ingredients: Your New PCOS Diet Shopping Strategy  

Walking down grocery aisles can be overwhelming, but when you’re following a Low Insulin Lifestyle, it gets simpler. Forget counting carbs or calories—focus on the ingredient list.   

Try to avoid:   

• Added and/or processed sugars (sugar, high fructose corn syrup, agave, honey, etc.)  
• Unhealthy oils (vegetable oil, corn oil, soybean oil, palm oil, canola oil, etc.)  
• Starches (rice, pasta, bread, potatoes, corn, beans, grains, etc.)  
• Milk and whey protein  

Lilli Health: Your PCOS Coach for a Low Insulin Lifestyle  

We know this is challenging. Living with PCOS and insulin resistance is a journey you didn’t choose but face daily. You’re juggling symptoms, deciphering medical advice, and finding your path to wellness. It’s a challenge that takes emotional and mental strength to overcome.  

But here’s the thing—you don’t have to go alone. At Lilli Health, we’re here to help you take control, find support, and start to see change. By opting for a low insulin lifestyle, you’re making a conscious choice for your health, acknowledging your needs, and taking steps toward overcoming PCOS.  

For the complete list of foods that do and don’t spike insulin, along with the science behind a low insulin lifestyle, grab our book Low Insulin Lifestyle today!  

This comprehensive guide is filled with science-backed strategies and education designed to help you sustainably control your PCOS symptoms and insulin levels. Looking to get the latest insights and tips sent straight to your inbox? Subscribe to our newsletter and join the Lilli Health community!