The 2 Hormones Driving Your PCOS Symptoms — And How to Balance Them Naturally

By Dr. Alyssa McPeak, Find Your Fertility 🌿

If you’ve been diagnosed with PCOS (polycystic ovary syndrome) or you suspect you may have it, you’ve probably heard about high testosterone, irregular cycles, or missing ovulation. But here’s the truth your doctor might not be telling you: the two main drivers of PCOS symptoms aren’t testosterone at all — they’re cortisol and insulin.

When these two hormones are out of balance, they disrupt your cycle, prevent ovulation, and make it harder to get pregnant. The good news? PCOS can be reversed naturally — and I want to help you do it. 💛

1. Cortisol: The Stress Hormone That Stops Ovulation

Cortisol is your body’s primary stress hormone, and when it’s too high for too long, it throws your entire hormonal system out of balance. Chronic stress signals your body to prioritize survival over reproduction, meaning your ovaries get the message to pause ovulation.

How High Cortisol Affects Fertility:

• Suppresses progesterone → making it harder to sustain a healthy luteal phase

• Increases DHEAS, an adrenal hormone → leading to higher testosterone levels

• Disrupts the brain-ovary communication needed for ovulation

How to Naturally Manage Cortisol

Calming Herbs for Stress Support:

• Ashwagandha – reduces cortisol and supports adrenal balance

• Rhodiola – improves energy and reduces fatigue

• Holy Basil (Tulsi) – lowers stress response and supports hormone health

• Lemon Balm – naturally calming and promotes better sleep

Calming Practices to Reduce Cortisol:

• Box Breathing: Inhale 4, hold 4, exhale 4, hold 4 — repeat for 3 minutes

• Morning Sunlight Exposure: Regulates circadian rhythm and lowers stress hormones

• Gentle Movement: Yoga, walking, or stretching instead of high-intensity workouts

• Set Boundaries: Create tech-free times and schedule rest intentionally

2. Insulin: The Blood Sugar Hormone That Drives PCOS Symptoms

Insulin is the hormone that helps move glucose (sugar) from your blood into your cells for energy. But in many women with PCOS, the body becomes insulin resistant, meaning your cells stop responding properly to insulin.

This causes your body to produce even more insulin, which:

• Triggers your ovaries to make more testosterone

• Disrupts ovulation

• Increases fat storage, especially around the belly

• Drives sugar cravings and energy crashes

How to Naturally Manage Insulin

Start Your Day With Protein (Not Sugar!)

Breaking your fast with protein instead of carbs sets your blood sugar on the right track for the entire day.

Easy Protein-Rich Breakfast Ideas:

• Egg & Veggie Scramble – sauté spinach, peppers, and eggs in avocado oil

• Greek Yogurt Bowl – unsweetened yogurt + chia seeds + berries + almond butter

• Collagen or Bone Broth Protein Smoothie – blend with spinach, avocado, and almond milk

• Turkey Sausage & Veggie Skillet – quick and hearty, perfect for busy mornings

• Cottage Cheese with Hemp Hearts & Berries – protein-packed and hormone-friendly

Other Insulin-Balancing Tips:

• Avoid sugar and starch before noon

• Include healthy fats like avocado, coconut oil, and olive oil

• Pair carbs with protein + fat to avoid spikes

• Eat a protein snack every 4-5 hours to stabilize blood sugar

The Good News: PCOS Can Be Reversed 🌸

Here’s what I want you to know: PCOS doesn’t have to control your fertility or your future. By addressing cortisol and insulin naturally, we can restore hormonal balance, support ovulation, and help you feel like yourself again.

This is exactly what I teach inside my Find Your Fertility program and my step-by-step F.E.R.T.I.L.E. Plan — a proven framework to naturally restore your hormones, balance your cycle, and increase your chances of getting pregnant.

✨ If you’re ready to learn how to eat, move, and live in sync with your hormones, start with my online course Cycle Syncing for Fertility.