The first step in reducing androgens is to zoom out  and focus on a hormone that isn’t an androgen at all-  insulin. Having high androgen levels likely means that your insulin levels are also high. High levels of insulin cause the ovaries to overproduce testosterone. To lower insulin, we do not need to cut carbs (we’re big on eating all the carbs around here!).

Instead, let’s take a smarter approach to building your PCOS PLATE, using the following 3 principles:

• Fill half your plate with non-starchy vegetables (this includes all veggies with the exception of corn, peas, potatoes and lima beans - those are starches). Opt for dark leafy green, cruciferous veggies like broccoli and cauliflower as well as high fiber options such as beets, artichokes, carrots and green beans. You really can’t go wrong with veggies so pick the ones you enjoy most and add them to your plate daily!
  
•  Include a lean protein source at each meal (and snack if possible). Some great options include Greek yogurt, cottage cheese, beans, fish, tofu, chicken, shellfish and eggs. Protein helps keep blood sugar stable and prevent insulin spikes after meals.
• Choose mostly high fiber carb options such as oats, sweet potatoes, brown rice and quinoa, lentils, chickpeas as well as sprouted bread, edamame (soy beans) and fruit such as berries, apple, pears and citrus. Yes, you can eat fruit daily, ideally multiple times - you have permission if you need it!
  

In addition to the great food option above, there are a few specific foods known to lower testosterone levels. Let’s see how we can add them to your meals.

• Flaxseeds - Loaded with natural plant compounds called lignans, flaxseeds, as well as beans by the way, are the closest thing to a superfood for PCOS. They not only help lower testosterone levels, they also promote a balance of estrogen in your body and provide healthy fats and some protein & fiber. They’re basically the full package (a sort of Ryan Gosling of seeds if you will…).
  
  
  
  
• Omega 3 fats - found mostly in fatty fish (but also walnuts, hemp seeds, edamame and chia seeds). These healthy fats help lower inflammation as well as androgen levels. Plan to add fish to your lunches or dinners (canned salmon is awesome!) or consider a supplement if you don't eat fish.
  
  
• Spearmint tea - studies show 2 cups of spearmint tea daily help reduce free testosterone levels. You can steep fresh mint leaves (use 3-4 springs) in boiling water or use tea bags. Sip it hot or cold!

Adding specific supplements to reduce androgens is a great way to take your results from GOOD to GREAT. And who to the heck wouldn’t want that?!

• There are many helpful supplements in this category and it can quickly get confusing AF. So let's try to sort it out in a really simple way, based on specific symptoms of high androgens:
  • Hirsutism (unwanted hair growth) - zinc works to inhibit the enzyme that converts testosterone into its meaner-girl form, dihydrotestosterone (DHT), which contributes to excessive hair growth. High zinc foods include oysters, poultry, fish, nuts, seeds, and legumes, but it is often most beneficial to take a supplement.
  • Acne and hair loss -  Red reishi mushrooms have been shown to reduce an enzyme called 5-alpha reductase, which helps with the conversion of testosterone to dihydrotestosterone (DHT). High DHT levels are associated with acne and hair loss, and elevated testosterone.
  • #allthesymptoms - Peony and licorice combination- can reduce testosterone levels in the blood and provide overall relief from adverse symptoms. WOOT!
  • Testosterone symptoms with known insulin resistance - Inositol is likely one of the most beneficial supplements for PCOS. Inositol is a “pseudo-vitamin” that is produced by the body naturally. However, women with PCOS excrete inositol at higher rates than normal and therefore would benefit from supplementation. It’s important to choose the correct ratio of 40:1 Myo to D-chiro Inositol to reap its many benefits, including reduced insulin resistance, blood sugar stabilization, less cravings, and enhanced fertility.