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RH: Reproductive Health
The PMOS Diet Cheat Sheet
A simple guide to structuring meals to support blood sugar balance, hormone health and more stable energy with polyendocrine metabolic ovary syndrome (formerly PCOS).
If you have PMOS and feel overwhelmed by conflicting diet advice, this guide will help you understand the core food principles that make the biggest difference. No extreme diets. No calorie counting. Just a clear starting point.
This guide is for you if you:
✨ Have PMOS and feel confused about what you “should” be eating
🔁 Have tried multiple diets that didn’t work long term
🫣 Struggle with symptoms like acne, irregular periods, weight gain or fertility challenges
🧠 Want to understand how food affects hormones — not just follow rules
Inside the cheat sheet you'll discover:
🩸 Why blood sugar balance is so important in PMOS
🍽️ The food structure that helps prevent insulin spikes
⚖️ How protein, fibre and fats stabilise energy and reduce cravings
🍬 How to think about sugars and carbohydrates without extreme restriction
🧩 The simple meal framework I teach many of my PMOS patients first
PMOS nutrition advice online can feel extreme and contradictory. Some sources say to eliminate whole food groups. Others recommend rigid diet protocols that are difficult to sustain.
In clinical practice, I’ve found that many women with PMOS simply need to understand how food affects their hormones and how to structure meals in a way that supports their metabolism.
This cheat sheet is designed to give you that foundation.
Hi, I'm Josephine
I’m a naturopath and nutritionist specialising in PMOS and hormonal health.
After being diagnosed with PMOS myself in my twenties, I became deeply interested in understanding the condition and how nutrition and lifestyle can influence symptoms.
Over the past decade I’ve worked with hundreds of people with PMOS and developed a practical, evidence-informed approach that focuses on understanding each person’s individual drivers.
