If you’re living with PCOS like me, you know that the standard “glow up” advice—like fasted cardio or “just eat less” usually don’t work. When your hormones are sensitive, pushing your body too hard just leads to burnout, stubborn breakouts, fatigue, and for me, stress eating and weight gain.
The best glow up isn’t about doing more; it’s about doing the best you can with the time and energy you have, because let’s be real, not everyone has the freedom to follow every wellness tip from health and beauty influencers on Instagram that spend all day lifting weights and eating protein.
A lot of us are busy with stressful jobs, kids, family commitments and health issues, with very little time left for self care.
But taking care of yourself is important for your physical and mental health, so I’m sharing 15 PCOS glow up tips that will support hormonal health for a better you inside and out.
15 PCOS Glow Up Tips To Try Out
Food & Nourishment Plan:
Pair carbs with protein: When you eat carbs (like bread, pasta, or fruit), always add a protein or healthy fat (like eggs, nuts, or Greek yogurt). This stops your blood sugar from spiking, which fuels all your PCOS symptoms and weight gain. Maintaining steady blood sugar levels is the key to managing PCOS symptoms and weight loss!
Switch the order of your meals: Try eating your veggies and protein before your carbs during a meal. This simple trick naturally slows down how fast sugar enters your bloodstream to help reduce glucose spikes that ramp up your PCOS symptoms.
Don’t skip breakfast: Eating a high-protein breakfast within an hour of waking up helps stabilize your energy and hormones for the day. Aim for 30 grams of protein at breakfast!
Focus on fiber: Fill your plate with veggies, berries, beans, and whole grains. Why? Because fiber helps your body process insulin better and keeps your gut happy, while helping you feel more full. I share the importance of fiber in your glow up journey here on the blog.
Hydrate with a twist: Drink plenty of water throughout the day, not just with your meals or when you feel parched – that’s too late! If you get bored of plain water, add a few slices of lemon, lime or strawberries into your water, or try some spearmint tea – it has great PCOS benefits, see below!
Drink spearmint tea: 1 to 2 cups of spearmint tea a day has been found to support PCOS by lowering male hormones, that cause excess hair growth. I’m not a regular tea drinker, so this is one PCOS glow up tip that I’m still working on myself!
RELATED READING: 10 TIPS FOR BALANCING INSULIN LEVELS
Did you know as of May 12, 2026, Polycystic Ovarian Syndrome (PCOS) has been renamed to PMOS, which stands for Polyendocrine Metabolic Ovarian Syndrome. This change represents that PMOS is a multi-faceted polyendocrine (affecting multiple hormones) and metabolic condition.
Move & Rest Yourself:
Try cozy cardio: You don’t need to do intense, exhausting workouts that leave you drained and physically stressed. Gentle movement like brisk walking, pilates, or yoga can lower your stress hormones (cortisol).
Move after meals: Taking a walk within 10-30 minutes of finishing a meal has been shown to lower blood sugar levels. Aim for 10-20 minutes to lower insulin and reduce cravings after you eat.
Build some muscle: Gentle strength training a couple of times a week helps your body use glucose (sugar) more efficiently, which is great for insulin resistance. Building muscle also helps to naturally boost your metabolism (e.g. burn more calories) and has been shown to make your body more sensitive to insulin.
Prioritize 8 hours of sleep: Lack of sleep makes insulin resistance worse and increases cortisol (stress) hormone levels, which fuels weight gain and inflammation. I don’t get a lot of sleep, so this is a glow up tip that is a work in progress for me personally.
Take a daily “stress recess”: High stress flares up PCOS symptoms. Spend 5 to 10 minutes a day doing something solely to relax—like deep breathing, reading, or sitting in the sun (with SPF on!).
RELATED READING: The Ultimate Guide to Romanticizing Your Life (18 tips!)
Skincare & Hair Fixes:
Keep your skincare simple: If you deal with hormonal acne, avoid stripping your skin with too many harsh, drying products. Stick to a gentle cleanser, a lightweight moisturizer, and a targeted acne treatment like salicylic acid. If you suffer with acne, check out this clear skin guide for a clearer complexion.
Try niacinamide: PCOS can cause skin to be oily or prone to pimples. Try adding a niacinamide serum into your skincare routine to help reduce oil production and keep your skin clear. The Ordinary has an affordable niacinamide serum to get your started!
Be gentle with your hair: If you are experiencing thinning hair, avoid tight hairstyles and ponytails that pull on your scalp and make hair loss worse, and use a wide-tooth comb when detangling.
Fight scalp flakes head on: PCOS creates excess oil on your scalp that can cause itching and oily, yellowish flakes—a condition known as seborrheic dermatitis. Look for over-the-counter medicated shampoos like Head & Shoulders or Nizoral and let the shampoo sit on your scalp for 3 to 5 minutes so the ingredients can actually do their job. A weeky exfoliating scalp scrub can also help to reduce dry, flaky skin on the scalp.
Mindset & Lifestyle Reset:
Ditch the “all-or-nothing” mindset: If you have a day where you don’t eat well or skip your workout, don’t sweat it. One meal or a missed workout doesn’t ruin your progress. Consistency beats perfection.
Be your own best friend: PCOS is a hormonal condition, not a personal failure. Celebrate the small wins and be easy on yourself.
Track your cycle: Use an app to track your periods, mood, and energy levels. Understanding your body’s patterns makes you feel much more in control.
RELATED READING: 8 Ways To Use A Gratitude Journal To Boost Positivity ASAP
