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Polycystic Ovary Syndrome (PCOS) is the most common hormonal disorder affecting women of reproductive age, yet many people don’t even know they have it. It is estimated that PCOS affects up to 20% of women worldwide, but around 70% of those with the condition remain undiagnosed.

PCOS prevalence varies by region, with the highest rates observed in South and Western Asian countries, including the Middle East, where lifestyle and genetic factors may contribute to its widespread impact. Despite its name, PCOS is not just about ovaries—it is a metabolic and hormonal condition that affects the entire body, including fertility, weight, skin, mental health, and long-term disease risk.

The Link Between PCOS and Insulin Resistance

One of the biggest drivers of PCOS is insulin resistance, a condition where the body’s cells do not respond properly to insulin. To compensate, the pancreas produces more insulin, leading to chronically high insulin levels.

This is a problem because excess insulin stimulates the ovaries to produce more androgens, or “male hormones,” like testosterone. These androgens disrupt ovulation, contribute to acne and hair growth, and can lead to weight gain.

Not everyone with PCOS is overweight, but even those with lean PCOS often have higher-than-normal insulin levels. In fact, research shows that 70 to 80 percent of people with PCOS have insulin resistance, regardless of weight.

Symptoms of PCOS

The symptoms of PCOS can vary widely, which is one reason so many cases go undiagnosed. Some people only experience mild symptoms, while others struggle with multiple aspects of the condition.

The most common symptoms include:

• Irregular periods or no periods at all
• Ovulation problems leading to infertility
• Weight gain, particularly around the abdomen
• Acne and oily skin
• Excess hair growth on the face, chest, or back
• Hair thinning or hair loss on the scalp
• Dark patches of skin, often on the neck, underarms, or groin
• Mood swings, anxiety, or depression
• Fatigue and cravings, often due to blood sugar fluctuations
• Increased risk of type 2 diabetes, heart disease, and metabolic disorders

Not everyone with PCOS will experience all of these symptoms, but if you have a combination of irregular cycles, signs of high androgens (like acne or hair growth), and weight struggles, it’s worth getting evaluated.

What Causes PCOS?

The exact cause of PCOS is still being researched, but experts believe it is caused by a combination of genetics and environmental factors.

• Genetics: If your mother or sister has PCOS, you are more likely to develop it. Certain genes related to hormone regulation and insulin function may contribute to PCOS.
• Prenatal environment: Studies suggest that high insulin and testosterone levels in the womb may program a baby’s body to be more susceptible to PCOS later in life.
• Insulin resistance: Chronically high insulin levels drive many of the symptoms of PCOS, from weight gain to irregular cycles to infertility.
• Inflammation: PCOS is often associated with chronic low-grade inflammation, which can worsen insulin resistance and hormone imbalances.

How Can a Low Insulin Lifestyle Help?

Since insulin resistance is at the root of PCOS, the most effective way to manage symptoms is by lowering insulin levels. This is why a Low Insulin Lifestyle is one of the best approaches to treating PCOS naturally.

A Low Insulin Lifestyle focuses on eating foods that do not spike insulin by prioritizing lean proteins, healthy fats, non-starchy vegetables, and whole fruits while avoiding starches, sugar, and certain types of dairy that elevate insulin levels.

What Does the Research Say?

My research and others have shown that following a Low Insulin Lifestyle can have a profound impact on PCOS symptoms and overall health.

• In clinical studies, women with PCOS who followed a Low Insulin Lifestyle for just eight weeks experienced an average weight loss of 19 pounds without calorie counting or extreme restrictions.
• Insulin levels dropped by approximately 52%, improving insulin sensitivity and reducing symptoms like irregular cycles, acne, and fatigue.
• Many participants reported increased energy, reduced cravings, and improvements in mood and mental clarity.
• My findings have been replicated by independent researchers in reproductive endocrinology, reinforcing that insulin resistance is a primary driver of PCOS and that lowering insulin is key to managing the condition.

Beyond weight loss, my research demonstrates that improving insulin sensitivity through diet and lifestyle can restore ovulation, improve fertility outcomes, and lower the risk of long-term complications like type 2 diabetes and cardiovascular disease.

Ready to get Started?

If you have PCOS and want to improve your symptoms, starting a Low Insulin Lifestyle is the best place to begin. Here’s how:

• Focus on whole, unprocessed foods that do not spike insulin.
• Cut out starches, added sugars, and certain types of dairy, which are the biggest insulin-raising foods.
• Eat plenty of protein, non-starchy vegetables, healthy fats, and whole fruits.
• Incorporate daily movement, such as walking or strength training, to improve insulin sensitivity.
• Manage stress and prioritize sleep, as both can influence insulin levels.
• Test your insulin levels through your healthcare provider or with Lilli Metabolic Testing Kits to track progress and make informed choices.

PCOS is a lifelong condition, but it does not have to control your life. Taking steps to lower insulin levels can help restore balance, reduce symptoms, and improve your overall health. If you are ready to take charge of your PCOS, a Low Insulin Lifestyle can be your most powerful tool.

Lilli Health was not built overnight. It was the result of years of research, clinical studies, and a relentless drive to change the way we approach insulin resistance and PCOS. But before Lilli Health became a reality, it started with a struggle—one that shaped the future of this company.

A Personal Challenge Becomes a Research Focus

Like so many others with PCOS, I spent years following the conventional advice—only to find that it was making things worse. As a registered dietitian, I knew how to follow the rules. But despite doing everything “right,” my symptoms worsened. My periods became more irregular, my skin issues persisted, and my weight kept climbing. The more I learned, the more I realized that something critical was missing from the conversation: insulin.

That realization led me down a path of scientific discovery. My doctoral dissertation focused on a novel approach to PCOS treatment—what I would later call a Low Insulin Lifestyle. Instead of just looking at calories, carbs, or weight loss, I focused on insulin itself. The results were undeniable. By prioritizing foods that kept insulin levels low, we saw significant improvements in metabolic markers, hormonal balance, and PCOS symptoms.

From Dissertation to Prestigious Research Fellowship

After earning my doctorate, I continued my research as a National Institutes of Health (NIH)-funded postdoctoral fellow. I knew my findings were groundbreaking, but the real test came when an independent group of reproductive endocrinologists replicated the study. Their results confirmed what I had seen firsthand—targeting insulin was the key to effectively managing PCOS. This was bigger than a single study. It was the beginning of a paradigm shift in how we understand and treat this condition.

A National Science Grant and the Birth of Lilli Health

With mounting evidence behind a Low Insulin Lifestyle, I knew it was time to take action. In 2021, my work was recognized with a National Science Foundation Innovation Corps Grant, awarded to science-backed startups with the potential to make a major impact. This grant helped bring the vision of Lilli Health to life.

Lilli Health was built on the foundation of science, research, and real-world success. It is more than a company—it is the first-ever digital platform dedicated to treating insulin resistance and PCOS at the root cause.

From a dissertation to a national grant, Lilli Health has been built on evidence, not trends. And this is just the beginning.

We are here to change the future of PCOS care—because the answers have been here all along.

Publications

• Pohlmeier AM, et al. Effect of a low-starch/low-dairy diet on fat oxidation in overweight and obese women with polycystic ovary syndrome. Appl Physiol Nutr Metab. 2014. Read more
• Phy JL, et al. Low Starch/Low Dairy Diet Results in Successful Treatment of Obesity and Co-Morbidities Linked to Polycystic Ovary Syndrome (PCOS). J Obes Weight Loss Ther. 2015. Read more
• Kishan R, et al. Spontaneous Pregnancies in Polycystic Ovary Syndrome (PCOS) Patients with a Low Starch/Low Dairy Diet: A Retrospective Case Series. J Community Med Public Health. 2022. Read more
• Jackson B, et al. Nutritional education (face-to-face and video instruction) for polycystic ovary syndrome results in greater reduction in bmi and hemoglobin a1c than caloric restriction, exercise and metformin (Abstract). Fertility and Sterility. 2022. Read more
• Rastad H, et al. Dairy consumption and its association with anthropometric measurements, blood glucose status, insulin levels, and testosterone levels in women with polycystic ovary syndrome: a comprehensive systematic review and meta-analysis. Front Endocrinol (Lausanne). 2024. Read more

When you hear the word insulin, your mind probably goes straight to diabetes. It makes sense—insulin is often discussed in the context of people managing type 1 or type 2 diabetes.

But here’s the surprising truth: everyone should be paying attention to their insulin levels, not just diabetics.

What Is Insulin and Why Does It Matter?

Insulin is a hormone made by the pancreas that helps your body use glucose (sugar) for energy or store it for later. It’s essential for keeping blood sugar levels balanced. The problem starts when your body makes too much insulin. Chronically high insulin—also called hyperinsulinemia—can quietly wreak havoc on your health, even if your blood sugar looks normal.

That’s why high insulin is often called a silent threat. You can have it for years or decades without knowing, all while it increases your risk for serious health issues.

9 Out of 10 Adults Have High Insulin—And Most Don’t Know It

A staggering 9 out of 10 adults have elevated insulin levels. Yet, most standard lab tests only check glucose of A1c, not insulin.

That means your doctor could tell you your blood sugar is “normal,” while your insulin is quietly rising. By the time glucose levels go up, insulin has often been high for years.

And this matters because high insulin is one of the strongest predictors of future disease. It’s not just about diabetes—it’s about your long-term health.

Health Risks of High Insulin

Unchecked high insulin levels can lead to a cascade of health problems, including:

• Type 2 Diabetes: Chronically high insulin causes insulin resistance, where cells stop responding to insulin properly. This eventually raises blood sugar and leads to diabetes.
• Heart Disease: High insulin drives inflammation, high blood pressure, and cholesterol imbalances, all of which raise heart disease risk.
• Reproductive Cancers: Elevated insulin has been linked to breast, ovarian, and endometrial cancers, particularly in women.
• Cognitive Decline: High insulin levels accelerate brain aging and increase the risk of Alzheimer’s and dementia.

Why You Need to Know Your Insulin Levels

Even if you feel healthy, you could still have high insulin. Catching it early is key to preventing bigger problems down the road.

The good news? It’s never too late to take control. By testing your insulin levels and making simple lifestyle changes—like following a Low Insulin Lifestyle—you can reverse insulin resistance, lower inflammation, and improve your overall health.

At Lilli Health, we make it easy with our at-home insulin test kits and expert guidance to help you stay ahead of insulin resistance.

Take Action Today

Do you know your insulin levels? If not, it’s time to find out. Understanding your insulin now could help you avoid serious health issues later.

Check your insulin levels with Lilli Health’s at-home testing kit and take the first step toward better energy, balanced hormones, and long-term health.

Your future self will thank you.

References

• Araújo J, et al. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016. Metab Syndr Relat Disord. 2019. Read more
• Janssen JA. Hyperinsulinemia and Its Pivotal Role in Aging, Obesity, Type 2 Diabetes, Cardiovascular Disease and Cancer. Int J Mol Sci. 2021. Read more

When it comes to metabolic health, insulin resistance plays a major role—but standard lab tests don’t always catch it early. Many people rely on glucose levels or A1c to assess their risk for metabolic dysfunction, but these markers only tell part of the story. Insulin resistance often develops long before blood sugar levels rise, making insulin testing and related metabolic markers crucial for early detection.

If you have PCOS or are concerned about insulin resistance, understanding which tests provide the most valuable insights can help you take control of your health.

Why Testing Insulin Matters

Insulin resistance is one of the main drivers of PCOS, weight gain, and metabolic disorders like Type 2 diabetes. While glucose tests and A1c measure blood sugar levels, insulin tests reveal how much insulin the body is producing to keep glucose in check.

For example, fasting glucose might appear normal for years while insulin levels are elevated. This is because the body compensates by overproducing insulin to keep glucose within range. By the time blood sugar levels rise, insulin resistance has often been present for a decade or longer.

Testing for insulin resistance early allows for intervention before more serious metabolic issues develop.

How to Measure Insulin Resistance

There are several ways to assess insulin resistance, including fasting insulin tests, but additional metabolic markers can provide even more insight.

• Fasting Insulin: Measures insulin levels after an overnight fast. High fasting insulin suggests insulin resistance, even if glucose is normal. Ideal fasting insulin levels are below 8 mIU/mL.
• HOMA-IR (Homeostatic Model Assessment for Insulin Resistance): Uses fasting insulin and fasting glucose to estimate insulin resistance. A HOMA-IR score below 1.7 is generally considered optimal, while higher values suggest insulin resistance.
• TG/HDL Ratio: This is an indirect measure of insulin resistance using triglycerides and HDL cholesterol. A high TG/HDL ratio is strongly associated with metabolic dysfunction.
• Lipid Panel: Elevated triglycerides and low HDL cholesterol are common in insulin resistance and indicate increased cardiovascular risk.
• CRP (C-Reactive Protein): A marker of inflammation that can indicate chronic low-grade inflammation, which is often linked to insulin resistance.
• A1c: While not a direct measure of insulin resistance, A1c reflects average blood sugar levels over the past few months. A higher A1c can indicate worsening metabolic health.

How Our Lilli Kits Can Help

Our Lilli Metabolic Testing Kits are designed to provide a comprehensive view of metabolic health by measuring multiple key markers associated with insulin resistance. Instead of focusing solely on glucose, our kits assess:

• Fasting insulin
• HOMA-IR
• TG/HDL ratio
• Full lipid panel
• CRP (inflammation marker)
• A1c

This allows for a more complete picture of metabolic function, helping to identify insulin resistance before it progresses to more serious conditions.

How to Get Your Insulin Tested

There are several ways to test for insulin resistance:

1. Through Your Healthcare Provider

   • Pros: Your doctor may be able to provide guidance and help interpret results, but not always.
   • Cons: Insurance may not always cover insulin testing, and some doctors may be unfamiliar with interpreting insulin resistance markers.

2. Quest Diagnostics or LabCorp

   • Pros: Allows you to order the test directly without needing a referral.
   • Cons: Costs can vary and may not be covered by insurance.

3. Lilli Metabolic Testing Kit

   • Pros: Convenient and accessible, our kits provide a comprehensive look at insulin resistance markers without requiring a lab visit. HSA/FSA-approved.
   • Cons: Not covered by insurance, but a more convenient alternative to standard lab testing. Automatically syncs with the Lilli App!

Understanding insulin resistance is a critical step in taking charge of your health, especially for those with PCOS or metabolic concerns. Measuring fasting insulin, HOMA-IR, lipid ratios, and inflammation markers can provide a much clearer picture than glucose alone.

Why Are So Many Doctors Overlooking Insulin Testing?

You might be surprised to learn that most healthcare providers do not routinely check insulin levels. If you have ever wondered why insulin testing is not a standard part of routine bloodwork, you are not alone. The reality is that there are several reasons for this gap in care. Understanding these barriers can help you take control of your health and advocate for the tests you need.

Why Are Insulin Levels Not Routinely Measured?

1. Doctors Are Not Taught to Prioritize Insulin Testing: Medical training tends to focus on diagnosing and treating diseases rather than preventing them. Because of this, the role of insulin in conditions beyond diabetes is not emphasized in medical school or dietetic programs. Many doctors simply do not realize that insulin resistance can develop years before blood sugar levels become abnormal.
2. Insurance Does Not Always Cover Insulin Testing: Many insurance companies do not reimburse for insulin testing unless a patient has diabetes. Since providers know this can result in out-of-pocket costs for patients, they may avoid ordering the test altogether.
3. Doctors May Not Know What to Do with the Results: If a patient’s insulin levels come back high but their glucose levels are normal, some providers feel unsure about how to interpret the results. Without clear guidelines on what to do next, they may avoid ordering the test in the first place.
4. Lack of FDA-Approved Treatments for Insulin Resistance: Insulin resistance is a major driver of PCOS, yet there are no FDA-approved treatments for it. This means that many of the medications used to manage insulin resistance in PCOS, like metformin, are prescribed off-label. Without clear treatment guidelines, some doctors may not see a reason to measure insulin levels.
5. Doctors Assume Most People Have High Insulin Anyway: Given that insulin resistance is common, some providers think insulin testing is unnecessary. They assume that many patients already have elevated insulin levels, so they do not see the benefit of confirming it with a test.

How to Get Your Insulin Tested

If your provider does not routinely check insulin levels, you can still take steps to get tested.

• Request an Oral Glucose Tolerance Test with Insulin
  This test measures how your body handles a large amount of glucose and whether your insulin levels rise too high in response.

• Order a Lilli Kit
  If your provider declines your request, you can test your insulin levels at home. The Lilli Health At-Home Metabolic Testing Kits are available on the Lilli Health website and provides an easy way to check your insulin levels.

• Ask for a C-Peptide Test
  This test measures C-peptide, which reflects how much insulin your body is producing. High C-peptide levels can be a sign of insulin resistance.

• Order a Test Independently
  Many labs, including Quest Diagnostics and LabCorp, allow you to order your own insulin test without a doctor’s order.

Why Does Insulin Testing Matter?

Elevated insulin levels are linked to type 2 diabetes, heart disease, and even certain cancers. By the time blood sugar becomes abnormal, insulin resistance has often been present for years or decades, silently causing damage. Identifying high insulin levels early gives you the opportunity to make changes before more serious health issues develop.

A Low Insulin Lifestyle can help lower insulin naturally, improving symptoms like fatigue, brain fog, stubborn weight, cravings, poor sleep, anxiety, skin issues, and gut health.

Take Control of Your Health

Insulin resistance is often overlooked, but that does not mean you have to ignore it. If your provider is not ordering insulin tests, ask for one. If they decline, there are other ways to check your levels.

Staying informed and advocating for yourself is the best way to take control of your health.

Are you a patient with PCOS or a healthcare provider looking for an innovative, non-medication approach to managing PCOS symptoms? If so, we invite you to learn more about the LILACS Study—a clinical trial evaluating the effectiveness of the Lilli App, a lifestyle-based digital tool designed to address insulin resistance, the root cause of many PCOS symptoms.

This study is an important step in supporting FDA clearance of the Lilli App as a treatment for insulin resistance in patients with PCOS, making it the first digital tool of its kind to receive regulatory approval.

Why Is This Study Important?

Polycystic Ovary Syndrome (PCOS) is one of the most common endocrine disorders affecting women of reproductive age, yet treatment options remain limited. While many providers rely on medications like birth control or metformin to manage symptoms, these approaches do not address the underlying cause—insulin resistance.

Research has shown that elevated insulin levels drive many of the hallmark symptoms of PCOS, including irregular periods, infertility, weight gain, acne, and excessive hair growth. Yet, most PCOS patients never have their insulin levels tested, and current treatment guidelines do not prioritize insulin management.

At Lilli Health, we believe this needs to change. The LILACS Study aims to provide scientific evidence that an app-based Low Insulin Lifestyle program can effectively lower insulin levels, improve PCOS symptoms, and offer a validated, FDA-cleared treatment option for patients struggling with this condition.

What Is the LILACS Study?

The LILACS Study is an 8-week, randomized, waitlist-controlled study evaluating the impact of the Lilli App on PCOS management.

Participants will be randomly assigned to either begin the program immediately or be placed on a waitlist for 8 weeks before starting. This allows researchers to compare differences between those actively using the app and those who are not, helping to determine the app’s effectiveness.

What Will the Study Measure?

The LILACS Study will assess how using the Lilli App impacts key markers of insulin resistance and PCOS symptoms, including:

• Fasting insulin levels – to determine if insulin levels improve with the Low Insulin Lifestyle approach
• Weight changes – to assess improvements in metabolic health
• Menstrual cycle regularity – to evaluate if insulin management leads to more predictable ovulation and periods
• PCOS-related symptoms – including acne, excess hair growth, fatigue, mood, and cravings
• Quality of life – measuring how changes in insulin levels impact energy, mood, and overall well-being

This study is a critical step toward securing FDA clearance for the Lilli App as a science-backed treatment for PCOS, making it more widely accessible to those who need it.

Who Can Participate?

We are looking for women who have been diagnosed with PCOS and are ready to take an active role in managing their health. Participants must meet the following criteria:

✅ Women aged 18-45
✅ Have a formal diagnosis of PCOS
✅ Are not currently pregnant or breastfeeding
✅ Are motivated to try a non-medication, lifestyle-based approach

How to Join the LILACS Study

If you or someone you know has PCOS and is interested in participating, the process is simple:

1️⃣ Visit Lilacs-Study.com
2️⃣ Complete a short interest form 
3️⃣ If eligible, our team will follow up with next steps on how to enroll

When is the LILACS Study Going to Start?

We are on track to launch the study in April/May of 2025!

Why Your Participation Matters

PCOS treatment has remained unchanged for decades, with many patients being told that birth control and metformin are their only options. By joining the LILACS Study, you are not only taking a step toward improving your own health—you are also helping to advance research that could change the standard of care for PCOS and make insulin testing and management a key part of future treatment guidelines.

Your referral could help provide a new, innovative treatment option for patients who have been told for too long that there are no other solutions.

Together, we can reshape the future of PCOS care.

👉 Learn more and apply at Lilacs-Study.com

Managing weight and symptoms of Polycystic Ovary Syndrome (PCOS) can feel frustrating and overwhelming. Many people focus on glucose and A1c levels, but insulin is just as important—if not more so. Insulin plays a major role in metabolism and hormone balance, yet it is often overlooked in routine testing. Understanding and managing insulin levels can provide powerful insights into metabolic health and lead to more effective treatment strategies for those struggling with weight and PCOS symptoms.

The Role of Insulin

Insulin is a hormone that helps regulate blood sugar. After you eat, carbohydrates break down into glucose, which enters the bloodstream. Insulin allows cells to absorb this glucose for energy or store it for later use. But in PCOS and insulin resistance, the body does not respond properly to insulin. This can cause insulin levels to remain high, even if blood sugar appears normal.

The Hidden Impact of High Insulin Levels

• Weight Gain and Difficulty Losing Weight: High insulin levels promote fat storage, making weight loss more challenging. Insulin also blocks fat burning and increases hunger and cravings, particularly for carbohydrate-rich foods. This creates a cycle where high insulin leads to increased appetite, making weight management even harder.

• Hormonal Imbalance: In PCOS, excess insulin stimulates the ovaries to produce more androgens (male hormones). This can lead to irregular periods, acne, and excessive hair growth. Monitoring insulin can help manage these hormone imbalances more effectively.

• Increased Cardiovascular Risk: Insulin resistance is linked to high blood pressure, unhealthy cholesterol levels, and an increased risk of heart disease. Managing insulin can help reduce these risks and support heart health.

• Progression to Diabetes: Chronically high insulin levels can eventually lead to prediabetes or type 2 diabetes. Since glucose levels may appear normal early on, testing insulin provides a way to catch metabolic problems before they progress.

Beyond Glucose and A1c: Why Insulin Testing Matters

Glucose and A1c tests are useful, but they only tell part of the story. Measuring insulin provides additional insights that can change the way PCOS and metabolic health are managed.

• Early Detection of Insulin Resistance: Glucose levels can stay normal for years, even when insulin resistance is developing. Testing insulin helps identify problems earlier, allowing for lifestyle changes before diabetes or other complications arise.

• More Effective Treatment Plans: Knowing insulin levels allows for targeted treatment. Someone with high insulin will benefit from strategies that specifically focus on lowering insulin, such as following a Low Insulin Lifestyle, which prioritizes foods that keep insulin levels low.

• Tracking Progress: For those already diagnosed with insulin resistance or PCOS, monitoring insulin helps assess how well a treatment plan is working. Changes can be made based on insulin trends rather than waiting for glucose levels to worsen.

• A More Complete Picture of Metabolic Health: Combining insulin testing with glucose and A1c gives a deeper understanding of how the body is processing and storing energy. This leads to better strategies for managing weight, metabolism, and hormone balance.

How to Test Insulin Levels

If you are struggling with PCOS symptoms or weight management, ask your healthcare provider about testing insulin. Fasting insulin tests and oral glucose tolerance tests with insulin measurements are common methods. For a more convenient option, Lilli Metabolic Testing Kits allow you to measure insulin at home, providing valuable insights without the need for a lab visit.

Take Control of Your Health

Glucose and A1c tests are important, but they are only part of the metabolic equation. Insulin plays a key role in weight, hormone balance, and long-term health. By incorporating insulin testing, you can take a proactive approach to managing PCOS and metabolic health.

The more you understand about your body, the better equipped you are to make meaningful changes that improve your health and quality of life.

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

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

1. Understand What PCOS Really Is

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

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

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

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

2. Get the Right Lab Tests

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

Ask your doctor for:

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

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

3. Make an Insulin-First Lifestyle Shift

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

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

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

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

4. Manage Stress and Prioritize Sleep

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

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

5. Find a PCOS-Savvy Doctor

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

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

6. Track Your Progress and Stay Empowered

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

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

The Bottom Line

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

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

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.