.png)
RH: Reproductive Health
The PCOS Diet Cheat Sheet
A simple guide to structuring meals to support blood sugar balance, hormone health and more stable energy with PCOS.
​
If you have PCOS 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 PCOS 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 PCOS
-
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 PCOS patients first
PCOS 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 PCOS 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 PCOS and women’s hormone health.
After being diagnosed with PCOS 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 women with PCOS and developed a practical, evidence-informed approach that focuses on understanding each person’s individual drivers.
