PCOS Friendly Morning Routine

In this post we are going over some of the most crucial steps to include in your PCOS friendly morning Routine.

Over the years, I’ve realized that the way I start my morning sets the tone for how I feel throughout the day. A structured PCOS morning routine has helped me feel more energized, balanced, and in control of my health.

If you’re looking for a sustainable way to support your body naturally, here’s a PCOS-friendly morning routine that focuses on hormone balance, insulin regulation, and stress management.

These habits have made a huge difference in my journey, and I hope they help you too!

Get Some Sunlight to Regulate Cortisol

The moment I wake up, I make it a priority to step outside for at least 10 minutes of morning sunlight. Exposure to natural light early in the day helps regulate cortisol, the stress hormone that often runs high in women with PCOS.

Proper cortisol regulation leads to lower anxiety, more consistent energy levels, and better sleep at night.

According to the publication Frontiers in Endocrinology, natural light exposure helps regulate the body’s circadian rhythm, improving sleep and stress management .

Prioritize 30g of Protein for Breakfast

Skipping breakfast or eating a carb-heavy meal used to leave me feeling sluggish and craving sugar all day. Once I started prioritizing protein, my energy levels improved, and I noticed a significant reduction in cravings.

Eating at least 30 grams of protein for breakfast helps stabilize blood sugar, improve insulin resistance, and keep you full for longer. According to a study published in The Journal of Nutrition, a high-protein breakfast reduces post-meal blood sugar spikes, which is crucial for women with PCOS

Some protein-packed breakfast ideas:

• Scrambled eggs with avocado and smoked salmon
• Greek yogurt with chia seeds and nuts
• A protein smoothie with almond milk, collagen protein, and flaxseeds

Check out Our Breakfast Recipes specifically tailored to women with PCOS.

Take Inositol to Improve Insulin Sensitivity and Hormonal Balance

One of the best supplements for PCOS is inositol. Taking it in the morning has been a game-changer for me! Inositol helps:

• Burn stubborn fat
• Get rid of sugar cravings
• Regulate menstrual cycles
• Reduce puffiness and bloating

According to the publication Gynecological Endocrinology, inositol supplementation significantly improves insulin sensitivity and restores ovulation in women with PCOS . You can check out my full post on Inositol for PCOS Here.

For best results, I take 2000mg of myo-inositol and 50mg of D-chiro-inositol in the morning and again at night. I take Ovasitol, I’ve never really tested any other inositol supplements yet but this one works well for me.

Sip on Testosterone Relief Tea for Hormone Balance

If you struggle with hirsutism (excess hair growth) or high testosterone levels, a daily cup of testosterone relief tea can help. Studies show that spearmint tea reduces androgen levels, which is beneficial for fertility and reducing symptoms like acne and unwanted hair growth.

According to the Phytotherapy Research Journal, drinking spearmint tea for five days significantly reduced testosterone levels in women with PCOS .

I drink one cup of spearmint tea in the morning and sometimes another in the afternoon instead of coffee (more on that below!).

Move Your Body: 30-Minute Walk or Weighted Exercise

Exercise is crucial for managing PCOS, but intense workouts can sometimes do more harm than good by raising cortisol. I’ve found that a 30-minute walk or a slow, weighted workout in the morning is the perfect balance.

Gentle movement:

• Boosts metabolism
• Improves insulin sensitivity
• Reduces stress and inflammation

A study published in The Journal of Clinical Endocrinology & Metabolism found that resistance training significantly improves insulin sensitivity and reduces abdominal fat in women with PCOS .

Skip the Coffee and Choose a PCOS-Friendly Alternative

One of the hardest changes I made was giving up coffee. Caffeine can spike cortisol, worsen insulin resistance, and contribute to hormonal imbalances. Instead of coffee, I switch to:

• Testosterone Relief tea (for hormone balance)
• A healthy juice (celery juice or green juice for inflammation)
• A protein shake (to support blood sugar levels)

If you love coffee, consider switching to decaf or matcha, which has a gentler effect on cortisol.

Take Metabolism Boosting Supplements

If you’re struggling with PCOS and weight loss, the Metabolism Plus Bundle from Ovafit has been a game-changer for me. It’s a 90-day all-in-one supplement pack that includes a multivitamin, CoQ10, curcumin, and omega-3 all specifically chosen to support metabolism, reduce inflammation, balance hormones, and boost energy.

Instead of juggling a bunch of different products, this bundle makes it so much easier to stay consistent and actually see results.

Final Thoughts : What is your Current PCOS friendly Morning routine?

A well-structured PCOS morning routine can make a huge difference in managing symptoms naturally. By prioritizing sunlight, protein, inositol, hormone-balancing teas, gentle movement, and cutting out coffee, you set yourself up for a day of balanced energy and improved hormone function.

If you’re just starting out, don’t feel pressured to change everything at once. Pick one or two habits and build from there. Your body (and hormones!) will thank you!