These 3 habits changed my life

Hi friends! I’m taking a big swing and doing something that feels really scary and vulnerable with this article: I want to dive into my journey healing PCOS.

I guess it feels nerve racking to write this because I feel like there’s still such a long way to go. I’m not the girl with the huge before and after photos (yet!). I’m not an influencer and I’m not a doctor.

But, I am a normal 30 year old who has struggled with PCOS for as long as I can remember. And I freaking love following creators who are taking us along on their journeys. It gives me hope in a situation that by all accounts has felt really hard for years - and I know there’s at least one woman out there who can relate!

This past year I made the decision to intentionally, consciously make an effort to tune out all of the wellness BS and actually work with my body. And oh my god has wellness felt SO, so good and easeful this year! This is my PSA for any girl out there who can relate: stop white knuckling it.

Here’s a little TLDR on my story: I grew up anxious, overweight, riddled with acne, and struggling (and I mean really struggling) with binge eating. In my teens my period was irregular or non existent. I remember thinking that once I hit my twenties it would all figure itself out and that this was just a phase. Spoiler: it was not.

To this day, I have literally not gotten one single helpful answer from my doctors. I’m also such a holistic wellness girly that I kept hearing my gut tell me that there has got to be something that I can do on my own (that’s not to say western medicine doesn’t have a place, and I actually hope to create a well rounded practice that includes both western medicine and holistic habits).

There was a stint in my twenties where I went hardcore (like, 5 times a week emptying the tank hardcore) into high intensity workouts. I was so desperate to transform my life that I also hacked together a diet that I thought was so good for me - I think I was literally eating 1,200 calories a day at one point (I’m 5’8…). Looking back, I want to give that girl the biggest hug. I have so much empathy and grace for that past version of me.

I lost 50 pounds. 50! And guess what? I gained it all back. Every single pound. Not to mention that all of my other symptoms persisted, if not worsened. Combined with a job that stressed me the F out and a life that was fueled by go-go-go, safe to say things were not going well.

Fast forward to February 2025. My 30th birthday was coming up in August, and this year felt like such a pivotal moment. I was feeling so much anticipation and excitement, but also a little sadness about this next chapter because I wasn’t where I wanted to be - health wise, but also across the board when it came to relationships, career, finance, home.

My mission this past year has been to feel as good as I can feel using the lowest hanging fruit. I’m talking the biggest bang for my buck practices that just felt good in my body.

I’ve done SO much research and I’ll link some of my favorite PCOS creators in the comments. These are the 3 practical changes that I’ve made day to day that have literally changed my life. I lost almost 20 pounds this year, my binge eating has dramatically lessened (not gone completely, I still have my moments and I give myself grace, forgiveness and compassion when they do arise), and my skin gets better by the day. Which, honestly, feels shocking to even write.

A few disclaimers before I get into it:

• I’m a work in progress and still have a long way to go! :)

• This is just what has worked best for me so far. I think to make impactful change, you have to get in tune with what feels good in your own body.

• Lastly, I have also done a ton ton ton of mental / mindset work and I cannot overstate how big of a difference that has made for me in this journey. The tips here are just the practical, in action, daily real world habits that I’ve implemented to see change.

Habit Number 1: eating breakfast before my morning coffee

I was so hesitant on this one before I started. I heard creators and clinicians say this over and over again - but let’s be honest, I love my morning coffee and the ritual that comes with it. The thought of stomaching a full breakfast first thing did not sit well with me when I started (pun intended).

Let me tell you…I think it took me a week of doing this and my body literally started to get hungry first thing. It’s freaking amazing how quickly your body can respond.

I wish I had done this sooner! I still get my quiet morning coffee time. I literally have given up nothing. Bonus points that I also feel much more grounded and less anxious to start the day.

Habit Number 2: Switching my afternoon coffee for a matcha and cutting it off at 2:30

Are we sensing a theme here?

Okay before you come for me: yes, I know that matcha has more caffeine than coffee. Again, I’m not an expert and I am not going to be able to regurgitate the science for you! All I know is that, again, I saw a lot of the PCOS and wellness community talking about matcha and it has worked wonders for me, from better sleep to feeling more calm (and honestly confident too..when I feel grounded I feel like that girl!).

I was initially scared that I was going to get caffeine withdrawal headaches - that never happened. I will admit that I am still trying to figure out the best way to make a tasty matcha. At this point my routine is: almond milk, ceremonial matcha powder, Beekeepers Naturals honey, cinnamon, and sometimes cocoa powder. Please send me recs to make me love matcha more!

Habit Number 3: capping my workouts at 3 per week, and swapping out high intensity cardio for low intensity stairmaster

Let’s say it together: more is not more.

That one took me a while to wrap my head around. What do you mean I can workout less and see results?

I’m here to tell you - girl, just surrender. The beauty is that if you don’t see the results you’re looking for you can always make adjustments as you go. This isn’t a do or die decision.

I follow Marcus Filly’s Functional Bodybuilding program, and use their 3 day a week Pump Condition track. They are absolutely incredible - I can shut my brain off and just follow the program. I love them because they also include tempo lifts (which apparently Is great for PCOS because we’re looking for a calm CNS).

*Caveat is that I have spent 10+ years in the gym and have a great understanding of how to correctly move without injury. Highly recommend working with a professional to beef up your gym knowledge if you haven’t done so!

I replace the cardio finisher with 30 minutes of Stairmaster on setting 6 (yes, you want it to feel smooth and steady!). And honestly 30 minutes may even be too much - any experts out there to confirm?

That’s it guys! I wish I had implemented these habits sooner. Wellness this year has felt calm, peaceful, and in control for the first time in my entire life. I’m SO excited to see where we are this time next year.

Let me know what other info I need to know! See you next time. 🫶