Category Archives: Nutrition

Dairy is often marketed as a health food, but if you have PCOS, it might be working against you. While milk is packed with nutrients, it also has a powerful effect on insulin levels. Since insulin resistance is a key driver of PCOS symptoms, understanding how dairy impacts insulin can help you make better choices for your health.

Milk, Insulin, and Early Development

Infancy is a naturally insulin-resistant period. Babies need high insulin levels to support rapid growth, and milk plays a big role in making that happen. Both breast milk and cow’s milk contain insulin and insulin-like growth factor 1 (IGF-1), which help newborns gain weight and thrive.

That is great for babies. But if you have PCOS, your body is already dealing with too much insulin. The same insulin-boosting effect that helps babies grow can make it harder for you to lose weight, regulate your cycle, and improve your symptoms. High insulin and IGF-1 levels in adults can also be a concern beyond PCOS, as IGF-1 is a potent growth hormone linked to an increased risk of certain cancers, including breast, ovarian, and colorectal cancer.

What in Milk Spikes Insulin?

Most people assume that lactose (the sugar in milk) is what raises insulin, but that is not the main issue. The real culprits are the proteins—especially whey—and the naturally occurring insulin and IGF-1 in milk.

Milk is packed with branched-chain amino acids (BCAAs), particularly leucine. Leucine is a strong insulin stimulator, which means it can drive up insulin levels even without raising blood sugar. While BCAAs are essential nutrients, getting too much—especially from dairy proteins—can contribute to chronic hyperinsulinemia. This is a problem for people with PCOS because excess insulin can lead to weight gain, irregular periods, and ovulation issues.

If that was not enough, low-fat dairy is even worse. When fat is removed from milk (as in skim or low-fat milk), the protein concentration goes up. This makes it even more insulin-spiking than full-fat dairy.

The Better Choice: Fermented Dairy

Not all dairy affects insulin the same way. Fermented dairy products like full-fat Greek yogurt and aged cheeses tend to have a lower insulin response. That is because the fermentation process changes the protein structure, reducing the insulin spike.

Greek yogurt and aged cheeses also have another advantage—the process of making them removes whey, which is the most insulin-spiking part of dairy.

However, not all cheese and yogurt are fermented. Here is what to look for:

✅ Better Choices: Full-fat Greek yogurt, aged cheeses (think cheddar, parmesan, gouda, mozzarella)
🚫 Avoid: Cottage cheese, cream cheese, ricotta (these are not fermented and still have a similar insulin-spiking effects as milk)

Key Takeaways

• Milk is designed to spike insulin to support infant growth, but this can be a problem for people with PCOS.
• The insulin-spiking effects come from proteins (especially whey) and IGF-1, not lactose. This means lactose-free milk is not any better for insulin control.
• Low-fat dairy is worse than full-fat dairy because it has a higher protein concentration.
• Fermented dairy like full-fat Greek yogurt and aged cheeses are better choices because they have a lower insulin response.
• High insulin and IGF-1 levels in adults are linked to an increased risk of certain cancers, including breast, ovarian, and colorectal cancer.

If you are working to lower insulin levels and manage PCOS symptoms, limiting dairy—especially whey protein and low-fat dairy—can make a big difference. Instead, choose fermented options or explore dairy-free alternatives that will not spike insulin.

References

• Melnik BC. “Milk—A Nutrient System of Mammalian Evolution Promoting mTORC1-Driven Anabolic Growth.” Nutrients. 2015. Read more
• Venture ER, et al. “Association of dietary intake of milk and dairy products with blood concentrations of insulin-like growth factor 1 (IGF-1) in Bavarian adults.” Eur J Clin Nutr. 2020. 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. 2024. Read more
• Knuppel A, et al. Circulating Insulin-like Growth Factor-I Concentrations and Risk of 30 Cancers: Prospective Analyses in UK Biobank. Cancer Res. 2020. Read more

For many women with PCOS, managing symptoms often leads to exploring supplements as a solution. It is easy to be drawn in by promises of quick fixes, and common supplements like magnesium and vitamin D are often touted as must-haves. But while supplements can provide short-term relief, they are not always addressing the underlying problem.

In fact, most of the nutrient deficiencies seen in PCOS are actually symptoms of a deeper issue: insulin resistance and chronic inflammation. So before spending money on another bottle of pills, let’s explore why tackling the root cause, rather than just masking the symptoms, is the true way to regain your health.

The Real Reason Behind Nutrient Deficiencies in PCOS: Insulin Resistance

It is no secret that women with PCOS often experience deficiencies in key nutrients like magnesium and vitamin D. What is less commonly known is why these deficiencies occur in the first place.
The answer often lies in insulin resistance, a condition that affects up to 70 percent of women with PCOS. When your body becomes resistant to insulin, your pancreas pumps out more insulin to compensate. This leads to chronically elevated insulin levels, which set off a cascade of problems, including nutrient depletion. Here is how:

• Magnesium Deficiency: High insulin levels cause your kidneys to excrete more magnesium, leading to lower levels in your body. This can worsen insulin resistance and contribute to symptoms like fatigue and muscle cramps.
• Vitamin D Deficiency: In women with PCOS, insulin resistance often leads to weight gain, which causes vitamin D to be stored in fat cells rather than circulating in the blood where it can be used. This further contributes to hormonal imbalances and metabolic dysfunction, worsening the overall effects of PCOS.

The key takeaway? These deficiencies are not isolated problems. They are often symptoms of a deeper metabolic issue: insulin resistance. Addressing insulin resistance is the only way to truly resolve them.

Supplements Are a Band-Aid, Not a Cure

When you take magnesium or vitamin D supplements, you are temporarily boosting your nutrient levels, but you are not fixing the root problem: your insulin resistance. It is like putting a bandage on a wound without addressing what caused the injury in the first place. Sure, you might feel better for a while, but the underlying issues remain unresolved.

This is why supplements often do not deliver the long-term benefits people expect. You are treating the symptom, not the cause, and in many cases, the deficiencies will persist or return.

A Low Insulin Lifestyle: The Key to Reversing Nutrient Deficiencies

If supplements are not the long-term answer, what is? The key lies in adopting a Low Insulin Lifestyle, which focuses on lowering insulin levels and reversing insulin resistance through dietary and lifestyle changes.

Here’s why it works:

• Lowers Insulin Levels: By reducing high-starch, high-sugar foods and focusing on nutrient-dense, whole foods, a Low Insulin Lifestyle helps lower insulin levels naturally. This reduces the body’s need to overproduce insulin, addressing the root of the problem.
• Reduces Chronic Inflammation: As insulin levels drop, the inflammation that has been depleting your vitamin D and other nutrients also decreases. This helps your body absorb and utilize nutrients more effectively.
• Prevents Nutrient Depletion: With better insulin sensitivity, your body no longer wastes magnesium and other nutrients through excess excretion, which stabilizes your nutrient levels in the long term.

By addressing insulin resistance at its core, a Low Insulin Lifestyle doesn’t just patch up deficiencies—it helps prevent them from occurring in the first place. This holistic approach leads to sustainable improvements in energy levels, hormonal balance, and overall health, without the need for a long list of supplements.

The Bottom Line

Most vitamin and mineral deficiencies are often the result of insulin resistance and chronic inflammation—issues that supplements cannot fully resolve. To truly tackle PCOS and its associated nutrient deficiencies, focusing on a Low Insulin Lifestyle is key.

By lowering insulin levels and addressing the root causes of your symptoms, you can naturally restore your nutrient balance and improve your overall health—without relying on a handful of pills.

References

• Carrelli A, et al. Vitamin D Storage in Adipose Tissue of Obese and Normal Weight Women. J Bone Miner Res. 2017. Read more
• Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015. Read more
• Drenthen LCA, et al. Oral magnesium supplementation does not affect insulin sensitivity in people with insulin-treated type 2 diabetes and a low serum magnesium: a randomised controlled trial. Diabetologia. 2024. Read more

Navigating the dairy aisle can be challenging if you’re trying to manage insulin levels. Understanding which dairy products are insulin-friendly and which ones to avoid is crucial for maintaining a Low Insulin Lifestyle. Let’s explore why some dairy products spike insulin more than others and how to choose the best options for your health. 

Why Milk Spikes Insulin 

One of the biological purposes of breast milk, which includes cow’s milk, is to raise insulin levels in a newborn baby to help promote growth. This is primarily due to insulin and insulin-like growth factor 1 (IGF-1), which are naturally present in milk to support the rapid growth of newborns. Insulin and IGF-1 play crucial roles in the development of tissues and organs, ensuring that the baby grows quickly and healthily. 

Additionally, milk contains whey protein, which is rich in branched-chain amino acids (BCAAs). BCAAs, particularly leucine, stimulate insulin secretion, making milk a significant insulin trigger. While this mechanism is beneficial for newborns who need rapid growth, it can be problematic for adults, especially those with conditions like PCOS or insulin resistance. 

Understanding Popular Dairy Products 

To make informed choices, it’s essential to understand how various dairy products are made and their impact on insulin levels: 

• Milk and Whey: Milk contains both casein and whey proteins. Whey, the liquid portion that remains after milk has curdled and strained, is particularly insulino spiking due to its high BCAA content. Many processed foods and protein powders use whey protein, which can significantly spike insulin levels. 

• Cheese: When cheese is made, the liquid whey is removed, leaving behind casein. Fermentation can further reduce its impact on insulin, but not all cheeses go through this process. Cottage cheese, ricotta, and cream cheese still contain whey and are not fermented, while aged cheeses have less whey and more casein, making them a better option for managing insulin levels.

• Yogurt: Yogurt is made by fermenting milk with beneficial bacteria. The fermentation process can help break down some of the BCAAs in casein, reducing its insulin-spiking effects. Greek yogurt, which is strained to remove much of the whey, can be a better option than regular yogurt. 

• Butter, Cream, and Ghee: These dairy fats contain minimal protein and are not significant insulin triggers. However, keep an eye on portion sizes. 

The Benefits of Fermentation 

Fermentation is a process where bacteria and yeast break down sugars and proteins in food. This process not only enhances the nutritional profile but also reduces the insulin-spiking potential of dairy products: 

• Breakdown of BCAAs: Fermentation can help break down the BCAAs in casein, resulting in a product that is less likely to cause insulin spikes. For example, fermented dairy products like yogurt and aged cheeses have lower insulinogenic properties compared to their non-fermented counterparts. 

• Improved Digestibility: Fermented dairy products are often easier to digest, as the fermentation process reduces lactose content and breaks down proteins. 

Smart Dairy Choices for a Low Insulin Lifestyle 

A Low Insulin Lifestyle does not mean you have to eliminate dairy completely. Instead, focus on making smart dairy choices: 

• Opt for Fermented Dairy: Choose fermented dairy products like Greek yogurt and aged cheeses, which have reduced insulin-spiking effects. 

• Watch Portions of Dairy Fats: While butter, cream, and ghee are not insulin spiking, be mindful of portion sizes. 

• Avoid Whey Protein: Steer clear of products high in whey protein, which can significantly spike insulin levels. 

Remember, the goal is to be dairy smart, not dairy free. By selecting the right dairy products and keeping an eye on portion sizes, you can enjoy the benefits of dairy while maintaining stable insulin levels. 

Are Beans the Best Choice for a Low Insulin Lifestyle?

Beans are often praised as a nutritional powerhouse, loaded with protein, fiber, vitamins, and minerals. They are a staple in many diets, especially for vegetarians and vegans. But if your goal is to lower insulin levels, beans might not be the best fit for your metabolism.

The Nutritional Profile of Beans

There is no doubt that beans provide essential nutrients:

• Protein – A good plant-based source of protein.
• Vitamins and Minerals – High in folate, iron, and magnesium.
• Fiber – Supports digestion and gut health.

However, beans are also packed with starch, meaning they contain a significant amount of glucose. When eaten, this glucose triggers the release of insulin to manage blood sugar levels. More glucose means more insulin, which can work against those trying to keep insulin levels low.

Better Alternatives for Nutrients

The nutrients found in beans can easily be obtained from other foods that do not spike insulin as much:

• Non-Starchy Vegetables – Spinach, kale, broccoli, and bell peppers provide similar vitamins and minerals without the high starch content.
• Nuts and Seeds – Almonds, chia seeds, and pumpkin seeds offer protein, fiber, and healthy fats with a lower insulin response.
• Whole Fruits – Berries and apples supply fiber, antioxidants, and vitamins without dramatically raising blood sugar.
• High-Quality Protein – Lean meats, fish, and eggs provide protein and essential nutrients without excess glucose.

No matter your dietary preferences, you can get all the nutrients you need from foods that have a lower impact on insulin.

Why Beans Might Not Fit a Low Insulin Lifestyle

While beans are nutritious, their high starch content makes them less ideal for those working to lower insulin levels. Even though they are full of beneficial nutrients, the glucose they provide requires a significant amount of insulin to process, which can disrupt metabolic health.

Just because a food is nutritious does not mean it is the best choice for your metabolism. If you are focused on reducing insulin, it is important to choose foods that provide essential nutrients without triggering large insulin spikes.

The Bottom Line

Beans have plenty of health benefits, but they may not be the best option for those trying to lower insulin levels. Choosing non-starchy vegetables, nuts, seeds, whole fruits, and high-quality proteins allows you to get the same nutrients without the insulin spike.

Managing insulin levels is about making mindful food choices that support metabolic health.

Why Whey Protein Spikes Insulin and What to Choose Instead

Whey protein is everywhere in the fitness and health industry, promoted for muscle growth and recovery. But if you are managing high insulin levels or conditions like PCOS, it is important to understand how whey protein affects your body. Studies show that whey can spike insulin levels even higher than white bread, making it a poor choice for many people trying to follow a Low Insulin Lifestyle.

Why Does Whey Protein Raise Insulin?

Whey protein exists in milk for a reason—it is designed to promote rapid growth in newborns. Milk naturally contains insulin and insulin-like growth factor 1 (IGF-1) to help babies grow quickly. When whey is separated from casein during cheese and yogurt production, it retains much of the naturally present insulin and IGF-1.

But that is not the only reason whey spikes insulin. Whey is packed with branched-chain amino acids (BCAAs), which directly stimulate insulin release. While BCAAs are essential for muscle growth, consuming too much can lead to chronically high insulin levels and contribute to insulin resistance over time.

A quick online search will show studies promoting whey protein as a way to force the pancreas to release more insulin to lower blood sugar in people with type 2 diabetes. The problem with this approach is that it only focuses on short-term blood sugar control while ignoring the long-term damage caused by excessive insulin secretion. Over time, chronic high insulin can lead to insulin resistance, increasing the risk of diabetes, heart disease, and even certain cancers.

Isn’t Whey Protein Considered Healthy?

Many fitness enthusiasts swear by whey protein, but that does not mean it is good for everyone. People metabolize food differently, and while some bodybuilders remain lean despite consuming whey, others do not. Even someone who looks fit may not be metabolically healthy. Some people stay lean because they do not produce much insulin, which makes fat storage more difficult for them.

Athletes often time their whey protein intake around workouts because insulin spikes help shuttle nutrients into muscle cells for recovery and growth. But for the average person, especially someone doing low-impact exercise like walking, consuming whey protein can lead to unnecessary insulin spikes without any real benefit.

Even for those who lift weights, whey protein is not necessary to stimulate insulin for muscle growth. Whole food proteins provide the same benefits with a slower, more natural insulin response that does not overwhelm the body.

Why Is Whey Protein in Everything?

Whey protein was once considered a waste product from cheese and yogurt production. Instead of throwing it away, manufacturers found a way to market it as a high-value supplement. Now, whey protein is added to all kinds of processed foods, from protein bars to cereals, as a way to justify higher prices and appeal to health-conscious consumers.

This marketing strategy may be great for the food industry, but it is not great for the 89% of people with high insulin levels, including the 20% of reproductive-age women with PCOS. Both groups should be cautious about consuming whey protein because of its strong insulin-spiking effects.

Better Alternatives to Whey Protein

If you rely on protein powder, there are better options that will not spike insulin as much:

• Egg White Protein – A high-quality protein source without the insulin spikes of whey.
• Bone Broth Protein – A complete protein that supports muscle repair without overstimulating insulin.

For the best results, focus on whole food protein sources that do not need a label. Meat, poultry, fish, eggs, nuts, and seeds are all excellent choices. For those following a vegetarian or vegan diet, minimally processed soy foods like tofu or edamame, lupini beans (a non-starchy bean), along with a variety of nuts and seeds, provide a balanced protein intake.

The Bottom Line

Whey protein is marketed as a health food, but for those managing insulin resistance or PCOS, it can do more harm than good. Understanding how whey affects insulin and recognizing its presence in processed foods can help you make better dietary choices. Choosing whole food protein sources or insulin-friendly protein powders can support better metabolic health and help keep insulin levels in check.

References

• Salehi A, et al. The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells. Nutr Metab (Lond). 2012. Read more
• Almario RU, et al. Glucose-lowering effect of whey protein depends upon clinical characteristics of patients with type 2 diabetes. BMJ Open Diabetes Res Care. 2017. Read more
• Nouri M, et al. A systematic review of whey protein supplementation effects on human glycemic control: A mechanistic insight. Diabetes Metab Syndr. 2022. Read more

Polycystic Ovary Syndrome (PCOS) is a common endocrine disorder affecting 10% to 20% of women of reproductive age worldwide. Characterized by insulin resistance, hormonal imbalances, and metabolic dysfunction, PCOS can impact everything from weight and fertility to skin health and mood.

At Lilli Health, we advocate for a Low Insulin Lifestyle as the foundation for managing and even reversing insulin resistance and PCOS. While inositol supplements have shown promise in supporting insulin sensitivity, they are not a magic fix and should be considered an optional tool alongside a Low Insulin Lifestyle—not a replacement for it.

Inositol is a type of sugar that plays a key role in insulin regulation and hormone signaling. It affects how the body responds to insulin and influences several hormones related to mood, cognition, and metabolism.

There are two main forms of inositol that are often combined in supplements for their synergistic effects:

• Myo-inositol – The most abundant form in the body, it helps improve insulin sensitivity and ovarian function.
• D-chiro-inositol – Works alongside myo-inositol to balance insulin and androgen levels.

How Inositol Supports PCOS and Insulin Resistance

Since insulin resistance is the driving factor behind PCOS, improving insulin sensitivity is essential. Inositol has been shown to:

• Enhance insulin sensitivity, reducing the pancreas’s need to produce excess insulin.
• Lower androgen levels, which can help improve symptoms like acne and unwanted hair growth.
• Support metabolic health, making it easier to maintain a healthy weight.

Some clinical studies have explored the benefits of combining inositol with a lifestyle approach similar to a Low Insulin Lifestyle, showing that this combination yields better results than inositol alone. The key takeaway? While inositol can be helpful, it works best when paired with dietary and lifestyle changes that naturally reduce insulin levels.

Inositol’s Effect on Hormones and PCOS Symptoms

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

• Irregular periods
• Excessive hair growth (hirsutism)
• Acne and oily skin
• Sugar cravings and blood sugar crashes

By lowering insulin resistance, inositol can help restore hormone balance, reducing the severity of these symptoms. However, the biggest improvements happen when insulin levels are kept low through diet and lifestyle—not just supplements.

How to Use Inositol Effectively

The most common dosages for inositol range between 2000 mg and 4000 mg per day. Many supplements combine myo-inositol and d-chiro-inositol in a 40:1 ratio, which mirrors the natural balance found in the body.

However, supplements alone will not fix insulin resistance. To see real improvements, inositol should be combined with:

• A Low Insulin Lifestyle – Prioritizing whole foods that keep insulin stable.
• Regular movement – Exercise improves insulin sensitivity and supports metabolic health.
• Stress management – High stress increases cortisol, which can worsen insulin resistance.

Choosing the Right Inositol Supplement

While inositol is generally well tolerated, some people experience mild digestive issues like bloating or nausea. When choosing a supplement, look for:

• Good Manufacturing Practices (GMP) certification – Ensures quality and safety.
• Third-party testing – Verifies purity and potency.
• Minimal additives – Avoid unnecessary fillers, sugars, or artificial ingredients.

Always consult a healthcare provider before starting a new supplement, especially if you have other medical conditions or take medications.

PCOS Management Beyond Supplements

Countless women have successfully managed their PCOS symptoms by following a Low Insulin Lifestyle, with or without inositol. Tracking insulin levels with Lilli Health’s insulin testing kits allows for personalized, data-driven interventions to improve metabolic health.

PCOS management also requires more than just dietary changes—stress, sleep, and exercise all play a role in insulin resistance. This is why structured support, coaching, and expert guidance from specialists like Dr. Ali Chappell can help women navigate PCOS more effectively.

Inositol supplements can support insulin sensitivity, but they are not a replacement for lifestyle changes. The most effective way to reverse insulin resistance and manage PCOS is through a Low Insulin Lifestyle.

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

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

Why Insulin Matters in PCOS

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

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

How Popular Diets Compare to A Low Insulin Lifestyle

1. Low Carb, Keto, and Paleo Diets

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

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

2. Intermittent Fasting

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

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

3. Plant-Based and Vegan Diets

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

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

How A Low Insulin Lifestyle Stands Out

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

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

The Bottom Line

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

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