What to Do When You’re Tired of Doing Everything ‘Right’ for PCOS and Still Not Seeing Results

You’re eating better. You’ve cut back on sugar. You’ve swapped HIIT for Pilates. You’re taking the supplements, tracking your cycle, and trying to reduce stress.

But your skin is still breaking out. Your periods are still missing. The weight won’t budge, and you’re exhausted.

Many of the women I work with feel this way when they first come off the pill and start trying to support their PCOS “naturally”. They’re trying so hard, but still seeing so little change. If you have just come off the pill read this for tips on how you can support your body naturally, or download my Off the Pill with PCOS Guide here.

Social media and health trends make things even worse! It can be frustrating, confusing, and sometimes demoralising. So if you’re doing everything “right” and still not feeling better, here are five reasons why that might be, and what you can do next.

1. 

You’re Overlooking the Stress Load on Your Body

Even if you’re eating well and exercising gently, your body still might be in a state of chronic stress, especially if you’re juggling work, life, symptoms, and trying to do it all perfectly.

Stress increases cortisol, which can:

• Worsen blood sugar imbalance

• Suppress ovulation

• Increase inflammation

• Lower progesterone levels

Often, perfectionism around strict food rules, obsessing over routine, jumping between supplements is a stressor in itself. Learn more about how stress messes with your hormone balance in this post.

What to try:

Focus on “good enough” routines that support your nervous system, like:

• Eating balanced meals regularly (even if they’re not always homemade)

• Getting outside daily

• Saying no to things that drain you

2. 

You’re Doing the Right Things But in the Wrong Order

A common mistake I see is women jumping straight into complex supplements or advanced protocols (like seed cycling, keto, or Dutch testing), without first building the simple foundations.

If you haven’t addressed basic blood sugar balance, digestive support, or inflammation, those higher-level interventions often won’t stick.

What to try:

Start with a root-cause-based order of support:

• Build blood sugar stability (with food-first strategies)

• Address inflammation (before jumping to hormone supplements)

• Support digestion and nutrient repletion

• Then layer in cycle support, advanced testing or fertility prep

If you’re unsure where to begin, my free 7-day Sugar reset or sample meal plan can help you prioritise.

3. 

You’re Not Eating Enough

Many women with PCOS unintentionally under-eat - especially after years of dieting or being told to “just lose weight”.

Skipping breakfast, long gaps between meals, and low overall intake can leave your body in a state of perceived starvation. This increases cortisol and can worsen insulin resistance, making weight loss and hormone balance even harder. Read this post to discover what to eat to reverse insulin resistance naturally.

What to try:

• Focus on regular, protein-rich meals (3 meals, 1 snack is a good start) some great 30g protein breakfast ideas here

• Don’t skip carbs, include slow-release ones like oats, sweet potato, or lentils

• Avoid long fasts unless advised by a practitioner who understands PCOS

4. 

You’ve Come Off the Pill But Your Body Is Still Resetting

Post-pill recovery takes time. The pill suppresses your natural hormones and flattens your cycle. Once you stop taking it, your body has to re-learn how to ovulate, produce hormones, and regulate cycles again, all while navigating any underlying PCOS drivers that were masked by the pill. Want to find out if you are ovulating? Read this post to discover the signs of ovulation.

For many women, this takes 3 to 12+ months, especially if the body is depleted, inflamed, or under stress.

What to try:

• Support nutrient repletion with food (B vitamins, magnesium, omega-3s, zinc)

• Track your cycle, without obsessing over ovulation

• Focus on whole-person support - not quick fixes!

This is exactly what we cover in Week 1–4 of my 12-Week PCOS Programme. It’s not about pushing for fast results, it’s about giving your body what it needs to repair and respond.

5. 

You’re Expecting Results on a Timeline That Doesn’t Match Hormone Healing

PCOS symptoms often build up slowly over years, but we expect results in weeks. Social media and the wellness industry don’t help: you’ll see women claiming they “fixed their hormones in 14 days” or “lost 10kg in a month on keto”. That’s not reality, and it’s not sustainable.

Real hormone repair takes time. Especially after the pill. Especially if you’re working on multiple symptoms like weight, mood, and irregular periods.

What to try:

• Measure progress differently: Are your energy levels improving? Is your sleep more stable? Are your cravings better?

• Give yourself 3–6 months of focused, consistent support before judging the process

• Drop the pressure and focus on small, daily wins

If you’re doing everything “right” and still not getting results with your PCOS, it’s not because you’re failing, it’s often because your body needs different support, in a different order, with more time.

You don’t need to do more. You need a clear, structured path that makes sense for your hormones, your symptoms, and your current stage, whether you’re just off the pill, stuck in a weight plateau, or preparing for pregnancy down the line.

Next Steps:

If you’re not sure where to start, or what your body actually needs right now explore the 12-Week Hormone Shift Programme - designed to take you through this in weekly, manageable steps. Or my mini programmes here.

You don’t need to do it all perfectly. You just need to start with what works.

I am a BANT registered nutritionist and health coach specialising online nutrition programmes for women struggling with PCOS symptoms like weight and fertility. I work online with clients locally in Manchester, across the UK and Europe.

If you have PCOS and are moving into your late 30s or 40s, my PCOS and perimenopause guide covers how hormone changes at this stage can affect symptoms, weight, and overall health, plus practical ways to support your body during the transition.

Book your FREE 30-minute PCOS Strategy call with Lisa to discover how personalised nutrition can help you thrive!

Updated in July 2025 to reflect new PCOS research and nutrition strategies. 

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.