Endometriosis was historically a mysterious condition that not many people knew how to diagnose or treat, but thankfully it’s being talked about now more than ever before, and medical professionals are taking endo pain much more seriously. 

That said, many people must still live with its symptoms for years while waiting for an official diagnosis or treatment to begin. If you are living with endometriosis and looking for alternative ways to manage the day-to-day symptoms — other than treatments recommended by doctors, like a laparoscopic procedure — then you’re in the right place. 

Let’s take a look at what else you could be doing in your daily life to better manage the symptoms. But first, a quick reminder…  

Endometriosis is a condition which causes tissue similar to the kind found in the lining of the womb to grow in places it shouldn’t, like the ovaries and fallopian tubes. Endometriosis is a long-term condition, and depending on the severity of the condition, it can have a massive impact on daily life.

Endometriosis affects 1 in 10 women of reproductive age, and it’s thought to be the second most common gynaecological condition after fibroids. Symptoms of endometriosis vary from person to person, with some experiencing mild symptoms and others being very badly affected. The most common symptoms include:

Pain in the lower abdomen, back, pelvis or elsewhere (this typically becomes worse during a period)

Pain when urinating or having a bowel movement during your period

How is endometriosis diagnosed and treated? 

Your doctor may ask about your symptoms, conduct a pelvic exam to feel for abnormalities or cysts, and if needed, perform an ultrasound to see inside. However, the only definitive way to diagnose the condition is through a surgical procedure called a laparoscopy, so if diagnosed this way, treatment for endometriosis often happens simultaneously.

A laparoscopy occurs under general anaesthetic, where a surgeon will make small incisions near the belly button and insert a laparoscope which allows them to see inside your pelvis and check for signs of endometriosis. If they find any, they can attempt to treat it then and there so you only require one surgery. Whether you have not yet had an endometriosis diagnosis or you are awaiting one, there are a few ways you may be able to reduce the negative daily symptoms of endometriosis. 

If you suffer from endometriosis pain, you’ll know it can be anything from a little annoying to completely debilitating. A few things can help:

Apply heat — Taking a warm bath or applying a hot water bottle to the affected area can help to relax cramping muscles and ease pain. Although this is recommended for general period pain, it can also help those with endometriosis to find some relief. 

Stay hydrated — Hydration can help with bloating and cramping, so drink plenty of liquids. 

Do a pelvic massage — Since endometriosis pain is usually confined to the pelvic area, a pelvic massage can sometimes ease discomfort. By gently manipulating the pelvis and lower back to increase blood flow, you can relax muscles and reduce pain.


Remember you can also use over-the-counter painkillers or speak to your doctor about medication to help. 

What can I do to minimise pain during sex?

Some people with endometriosis suffer from pain during or after sex, which can feel like a stabbing pain in the abdomen ranging from mild to severe. Here are a few ways you may be able to manage this:

Track your symptoms and avoid bad days — Knowing when your endometriosis pain is likely to be at its worst can help you plan and avoid the worst days for pain during sex, and also help your partner worry less about hurting you. 

Be mindful of positions — Certain sexual positions will put less pressure on your pelvis, so experiment with your partner to find the least painful positions that allow you to control the depth and speed.

Engage in other types of sexual activity — Avoid penetrative sex and stick with things like oral sex, massage, and other forms of foreplay.

Lube up — Use plenty of lubrication to reduce the friction and, as a result, the pain.

Have a bath — Sometimes taking a warm bath before sex can ease pain during.

Communicate — Remember, there should be no pressure to engage in sex if you don’t want to, so if it’s painful, tell your partner this and discuss other options.


One study of 1,120 people with endometriosis and 560 without found 50.7% of those with endo reported frequent fatigue, compared to just 22.4% of those without. If fatigue is something you struggle with due to endo, then you’ll know it can be hard to manage. 

It may sound like basic advice (and it is!) but ultimately the best way to manage fatigue is to rest enough to replenish your energy. Whether that means sleeping longer at night, taking rest time during work hours, or planning ahead to rest before big events, try to incorporate more rest into your day where possible to minimise feelings of fatigue. 

Getting more sleep also helps with pain management since it balances hormone levels, which as a result, manages inflammation and pain. So catch those Zs! 

Want to read more? Check out our article: Daily Life With Endometriosis Fatigue

Lifestyle changes that improve your overall health can often help minimise symptoms of endometriosis over time. It is thought that by taking the below measures you may notice a reduction in your symptoms, but everyone responds differently so finding the right balance for you is important. 

Researchers have looked at the role of diet in endometriosis since it is connected to processes like inflammation, oestrogen activity, and more. While research is still ongoing, some studies suggest the following could help:

Eating more fruit and vegetables is thought to reduce the relative risk of endo by 40%

Eating less red meat is thought to increase relative risk by upwards of 80% (read more in our article: Endometriosis & A Vegan Diet: Does It Help Symptoms?)

Ensuring adequate intake of omega-3 fatty acids

Limiting alcohol (read more about this in our article: Endometriosis & Alcohol: The Stealthy Symptom Aggravator)

Sometimes we can’t get everything we need from our diet alone; for example, vitamin D, which is thought to help with the symptoms of endometriosis. Certain supplements can be helpful, which is why we created our research-backed Endo Complete Support, with 12 powerful ingredients targeting the symptoms and triggers of endometriosis (read more here!) 

If you are going through a treatment plan with your doctor, it’s always best to speak to them before you introduce anything else so they can advise on whether or not it’s right for you. 

People with endometriosis pain tend to avoid exercise for obvious reasons. However, it is thought even light to moderate exercise can help to decrease pain and discomfort by increasing the circulation of blood and oxygen flow to your organs, decreasing oestrogen production, and boosting endorphins in the brain that reduce pain. 

In fact, those who engage in some form of high-intensity exercise are around 75% less likely to develop endometriosis. Whether you want to try high-intensity activities like running or spinning, or something more gentle like yoga or walking, you could benefit from a reduction in endometriosis symptoms.


Stress is thought to be a contributing factor to the severity of endometriosis symptoms, and endo symptoms cause stress in return… an ongoing cycle! Managing your everyday stress levels can reduce the pain and discomfort of endometriosis, while providing more general benefits too. Consider activities such as meditation, deep breathing, walking, yoga, or anything else you enjoy doing during “me time”, like painting or sewing. 

You can also remove the stress of having to make excuses to family and friends when you don’t feel up to social gatherings by communicating with your loved ones to let them know how you feel — you may be surprised by how kind and supportive they could be. 

Are you living with endometriosis? Here are some other articles from our Full Stop blog you may find interesting:

Endometriosis Acne: Handling Endo Skin Problems

Endo Feels: Endometriosis & Mental Health

Do you have a question about endometriosis? Ask in our Full Stop FB group, or reach out to the team on IG at @itsyoppie so we can help. 

Our website has a short Learn Your Phase questionnaire to help you discover more about your cycle. We love to help people tackle the symptoms associated with the entire cycle — not just the bleed days — so whatever your symptoms or cycle goals are, we’ve got you. 

Living with Endometriosis: What can I do day-to-day to help reduce symptoms?

Oh yes… we’re going there. On the Full Stop blog we like to demystify the topics no one else will give the gory details on, and this time we’re covering the ‘pull-out method’. We’re breaking down everything you need to know, from how it’s done, to the benefits and drawbacks, and of course its reliability as a method of birth control. 

Let’s dive deep on this confusing and commonly misunderstood form of birth control… completely free from embarrassment or judgement!

The pull-out method, withdrawal method, or if you’re feeling really fancy, coitus interruptus, is a type of contraception where — during penetrative sexual intercourse — the penis is removed from the vagina before ejaculation occurs. Ejaculation may then happen outside the vagina. 

The idea is without semen entering the vagina, pregnancy may be avoided — key word being may. 

It sounds simple, but the pull-out method can be pretty difficult depending on the sensitivity of the penis. In a perfect world, sex would continue until both partners are close to climax, then the person with the penis would withdraw at the last second and continue their ejaculation outside of the vagina… if only it were that simple! 

Fans of the first season of Bridgerton will have seen a perfect pull-out demonstration, but outside of the movies and TV shows where it is depicted (albeit rarely), it’s usually a little messier. It’s important not to feel bad if it doesn’t work the first few times you try. It’s all about figuring out penis sensitivity and the sweet spot between arousal and climax. 

The pull-out method requires the person with the penis to remove it just as ejaculation is about to happen, and letting ejaculation happen elsewhere. You may want to have a conversation with your partner beforehand to discuss where to ‘finish’, i.e. elsewhere on the body, onto bedsheets, or somewhere else. 

Remember, if you’re going to have more sex immediately afterwards, it’s best that the person with the penis urinates and removes any leftover semen from the penis so it doesn’t make its way into the vagina. 

Do people actually use it as a method of contraception?

Yes. Research from the journal titled Contraception found around 60% of Americans aged 15-44 will use the pull-out method at some point in their life. Keep in mind this may be with or without a secondary method of contraception. 

The pull-out method can work. In theory, removing the penis before ejaculation means no semen is left inside, which means no sperm can fertilise an egg. While this is true, even if you do manage to perform a perfectly timed pull-out and think you have avoided internal ejaculation, there’s a spanner in the works called Cowper's fluid. More on this later. 

While the pull-out method can provide some form of protection against pregnancy, it does not protect against sexually transmitted infections (STIs). Condoms are required for this. 

Even though the pull-out method has its disadvantages when used as a method of birth control, it does have some benefits:

It does not require any fitting of a device or a prescription 

It does not affect hormones, like other birth control methods can 

It is a completely free method of contraception 

Like every method of contraception, the pull-out method has its drawbacks too. Here are a few:

It offers no protection against sexually transmitted infections

It is less effective as contraception than other birth control methods 

It can sometimes disrupt enjoyment during sex 

Short answer? Not very. According to the WHO (World Health Organization), the effectiveness of the pull-out method changes drastically depending on how well you use it. With perfect use (i.e. expert timing every single time!) the pull-out method is 96% effective, however with common use its effectiveness falls to just 73%. This is likely the case for two reasons. 

The first is you are relying on you and your partner’s self-control and ability to pull out before any ejaculation takes place. The second is no one can control if they produce Cowper's fluid, otherwise known as pre-cum. 

Cowper’s fluid is sometimes called pre-ejaculate, or pre-cum, and it’s basically a type of semen that leaks from the penis before the main event. There is debate in the science community about whether Cowper’s fluid contains working sperm; one 2003 study found no active sperm in their samples, while a 2010 study found viable sperm in 11 out of 27 samples. 

A person with a penis cannot control whether or not Cowper’s fluid is produced, so this adds another complication for the pull-out method. 

Can I get pregnant while using the pull-out method?

Many a high school rumour says if you just pull-out you can’t get pregnant, so let us make it very clear; this is not true. If you have a uterus, have gone through puberty, and are having sex, you can become pregnant even if your partner pulls out before they ejaculate, and even if you are not ovulating. Remember, sperm can live in the body for several days so you can become pregnant days after having sex. 

OK, so I shouldn’t use the pull-out method? 

The pull-out method offers much less protection against pregnancy than other methods, but it is of course better than having no contraception at all! It may be worthwhile exploring other methods you can double up with to reduce your chances of pregnancy, such as an IUD (intrauterine device), hormonal birth control pills or spermicide. 

If you want to avoid hormonal contraception or you prefer not to have anything interrupt sex, then also incorporating natural temperature-based fertility tracking could offer a good additional form of protection. This means you can still use the pull-out method, but avoid having sex near ovulation. 

Do you have a question about the pull-out method? Ask in our Full Stop FB group, or reach out to the team on IG at @itsyoppie so we can help. 

The Pull-Out Method: How reliable is it really?

When you start to research birth control, you realise just how many types there are. From condoms to caps and injections to IUDs, there’s certainly no shortage of options when you’re trying out different kinds to see what works for you. 

One of the reasons people struggle to find the right method of birth control is the weight gain it can sometimes cause. While not all types of birth control cause weight fluctuations, and not all people are susceptible to this side effect, it has been known to happen. So we’re digging a little deeper to find out:

What kinds of birth control are out there for you?

Which ones could be causing your weight gain?

What can you do about it if they do cause weight gain? 

…and what else could be causing any weight gain? (Hello PCOS!)

Birth control (sometimes called contraception) is any method implemented to prevent pregnancy. This could be a type of medicine, a device, a procedure or something else. Some types offer more protection than others, and some protect against sexually transmitted infections (STIs) while others do not.  People may choose to take certain methods of birth control for reasons other than preventing pregnancy, such as balancing hormones, improving skin, reducing the intensity of periods, and more. 

Remember, if you have gone through puberty and have not yet reached menopause age, then you could be capable of getting pregnant and therefore should use some sort of birth control if you do not want this to happen. When deciding which type is the right one for you, you may want to ask yourself questions like:

How easy will this be to use, and will I feel comfortable using this?

How effective is this type of birth control?

Will this type of birth control protect me against STIs?

Does this type of birth control interfere with any health concerns I have?

Does this type of birth control suit my lifestyle?

Are there any side effects or risks associated with this? 


What are the most common birth control options?

There are so many options available when it comes to birth control, and many different popular methods around the world to choose from. In the UK however, according to the NHS some of the most popular types of birth control include:

IUD (intrauterine device) or IUS (intrauterine system)

Often referred to as a “coil”, an IUD or IUS is a small T-shaped plastic device inserted into the neck of your womb/uterus by a trained professional. They are two types; the copper coil (IUD) releases copper and the hormonal coil (IUS) releases the hormone progesterone to stop you from getting pregnant. 

Depending on what type you choose, this method of birth control can last anywhere from 3 to 10 years, but always consult your doctor about when you should have it replaced. When inserted correctly, this type of contraception is more than 99% effective.


There are many brands and types of pill you can try, but the main categories are the combined pill, which contains artificial versions of the hormones oestrogen and progesterone, and the progestogen-only pill, which works in the same way but with no oestrogen. Introducing some of the hormones that naturally occur in our system stops ovulation from happening and thickens the cervical mucus to stop sperm reaching an egg. If taken correctly, they can be up to 99% effective. 

For many people, condoms are a go-to because they’re the only type of birth control that also protects against sexually transmitted infections (STIs). There are 2 types; external condoms which are worn on the penis, and internal condoms which are worn inside the vagina. Both are designed to create a barrier so semen can’t get through during sex, and they’re usually made from a thin latex. Condoms are thought to be 98% effective when used correctly. 

Psst! Got a latex allergy? You’ll need to seek out latex-free condoms or use another type of birth control.

The contraceptive injection is exactly what it sounds like; an injection of contraceptives using a needle. The injection introduces the synthetic hormone progestogen into your bloodstream to stop you being able to get pregnant. There are different brands you can discuss with your doctor, lasting anywhere from 8-13 weeks. This method of birth control is thought to be more than 99% effective.

Natural family planning (fertility awareness) 

Natural family planning (sometimes called "fertility awareness") is when you closely monitor and record the symptoms and temperature fluctuations in your body in order to determine where you are in your menstrual cycle. By avoiding your most fertile days of the month, you can prevent a pregnancy. It takes a lot of forward-planning, but if done correctly this method of birth control can be up to 99% effective.

The contraceptive implant is a tiny, flexible plastic stick inserted into the skin of your upper arm by a trained professional. It is designed to release the hormone progestogen into the bloodstream to stop pregnancy occurring, and can last for 3 years before a replacement is needed. This type of contraception is thought to be over 99% effective.

A cap or diaphragm is a small, flexible, silicone dome you can insert into the vagina before sex to form a barrier over the cervix and stop sperm from reaching the uterus to fertilise any eggs. When used correctly with spermicide, this method can be 92-96% effective at preventing pregnancy.

The contraceptive patch is a small patch that sticks to the skin and releases hormones into the body which are absorbed through the skin. Patches must be changed every week for 3 weeks, followed by one week of no patch. When used correctly, they’re over 99% effective at preventing pregnancy. 

Similar to other methods that release the hormones oestrogen and progestogen into the bloodstream to prevent pregnancy, except the vaginal ring is a small, soft plastic ring inserted into the vagina. When used correctly, the ring is over 99% effective.

When deciding which type of contraception may be right for you, be sure to speak to your doctor to learn more about the above methods. 

Why will some types of birth control make me gain weight? 

It’s a commonly held belief that certain types of hormonal birth control can cause weight gain, and it’s a huge reason people avoid them. 

Much of the worry around weight gain with contraception comes from decades-old stories. In years gone by, hormonal contraception used hormones at much higher levels than our birth control methods use today. For example, the first birth control pill (developed in the 1950s) contained 150 micrograms (mcg) of oestrogen, whereas according to a 2012 review, today’s contraception only contains 20 to 50 mcg of oestrogen. So back in the day there was a very good chance if you took hormonal contraception you would put on a few pounds. Today, not so much. 

Studies have looked closely for any correlation between hormonal contraception and weight gain, and the vast majority of these studies came back with limited evidence that the two are related. Some do report gaining a few pounds in the weeks and months after they start taking the pill, but this is often temporary and the result of water retention, not actual weight gain.

It seems more likely users will only experience bloating or changes in body fat distribution around the body, rather than a change in weight. Fluctuating hormone levels during puberty and menopause can also result in changes in body composition, such as when fat begins to grow on the chest, thighs, hips and butt, so it can also be difficult to attribute this to hormonal birth control. 

Research into the subject found some studies were poorly designed and therefore could not draw any solid conclusions without the necessary evidence to suggest a clear link between hormonal birth control and weight gain. 

What else could contribute to my weight gain? 

As above, although hormonal birth control could be indirectly responsible for weight gain, it’s likely other factors are at play such as increased appetite, bloating and water retention which can all cause the appearance of weight gain, if only in the short term. 

Another factor to consider is if you have PCOS, or polycystic ovary syndrome. The exact cause of PCOS is not known, but factors like inflammation in the body, a family history of PCOS, excess androgen hormones, and insulin resistance are all thought to be connected. This common hormonal imbalance presents symptoms like irregular periods, excess body hair, acne, thinning hair on the head, fertility issues, and… drum roll please… weight gain. 

Sometimes those with known or undiagnosed PCOS will start taking hormonal birth control as part of their treatment, which causes their hormones to fluctuate. PCOS makes it harder for the body to utilise the insulin hormone, which normally converts sugar from food into energy. This insulin resistance can cause insulin and sugar to build up in the bloodstream, which can lead to many common PCOS symptoms - like weight gain. 

If you want to learn the first signs of PCOS and how to know if you have it, click here. 

What birth control options could I try to avoid weight gain? 

If you suffer from PCOS, it’s best to speak to your doctor to discuss the best way to manage weight alongside any hormonal birth control you are taking. They may suggest a change in birth control, another medication, or lifestyle changes that could have an impact. 

Regardless of whether you have PCOS or not, you may be interested in some of the research around which types of birth control are more or less likely to cause weight gain. 

While the jury is still out on whether hormonal birth control is in fact the root cause of weight gain, one study found the contraceptive injection seemed to cause more weight variation than other methods, while other studies attributed this to an increase in fat mass. One study found 40% of people taking injections every 3 months noticed this increase in fat mass. 

When it comes to oral contraception (the pill), this low-dose oestrogen study found no difference in weight at the end, while another study with progestogen-only contraceptives found variable weight change in its subjects. And there appeared to be no difference between types of intrauterine devices, according to one study. 

Overall, it seems any weight gain you experience while on hormonal birth control is more likely to be linked to your genetics, your age, your health, and other lifestyle factors. It also matters how your contraception affects you. For example, if you stop getting periods after starting hormonal contraception then you may end up doing more exercise throughout the month than someone who continues to get their period. That said, studies are limited on the topic so always track any variations yourself to get a clearer idea of how your own body is reacting to hormonal birth control. 

Absolutely! If weight gain is a concern you have while on hormonal birth control then we encourage you to speak to your GP who can offer more information on your specific type of contraception, and allow you to try different kinds until you find one that works for you. 

Want to find out more about birth control and weight gain? You can ask questions in our Full Stop FB group, or reach out to the Yoppie team on IG at @itsyoppie so we can help. 

Don't forget that our personalised menstrual cycle subscription box can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, to give you just a bit more peace of mind each cycle.

The best birth control options to avoid weight gain

1). Start the day with a protein-packed breakfast 



What you have for breakfast can really set the tone for the rest of the day. Traditional breakfast foods such as cereal or muesli, toast and jam and even your bowl of oats can create a blood sugar spike first thing. After drastic spikes, come drastic drops and you are on your way to a blood sugar rollercoaster. Unstable blood sugar directly impacts your insulin levels, which in turn impacts your PCOS symptoms. You may also experience fatigue, cravings or shifts in mood. 

Your goal for breakfast should be to start the day off on a blood sugar neutral - done by including protein (aim for 30g!), fat and fibre. By doing this alone, you’re less likely to crash around lunchtime and feel the need to pull yourself off the floor with something super sweet. By stabilising blood sugar, you’re on the right path to managing insulin levels and mastering your PCOS symptoms. 

Some of my favourite breakfasts include: 

Coconut yoghurt alongside eggs or full-fat, organic Greek yoghurt 

2). Opt for three balanced meals over grazing throughout the day



As with breakfast, we want your meals to contain protein, fibre and fat, in order of priority. You can then add that complex carbohydrate source in at the end, but avoid carbohydrates on their own. The more fibre a carbohydrate has, the better. I typically recommend adding a non-starchy source of fibre on top of your carbs, as this really keeps that blood sugar curve neutral. 

3). Sip on apple cider vinegar before meals

Vinegar is well researched for its blood sugar regulating benefits, making it a great PCOS staple for your fridge. Add a table spoon to a glass of water then sip on before your meals to help flatten the curve and thus, impacting your sex and stress hormone balance. 

You can add a dash of cinnamon for taste and additional blood sugar stabilising benefits. 

4).  Take a 15-minute walk after your meals 

Walking is one of the most underrated forms of exercise. Not only is it low intensity, reducing impact on your stress hormones, it also helps to optimise your circadian rhythm. One of the biggest selling points for incorporating more walking into your day, is that by opting for a brisk 15-minute stroll after your meals you are essentially making room for the glucose from the meal in your muscles, impacting the blood sugar curve and therefore the spike it may have on insulin release. 

5). Add a couple of sessions of resistance training into your week

There is a lot of confusion around exercise and PCOS, and what is the best form of exercise. The short answer is that if something leaves you exhausted or drives symptoms, it probably isn’t for you. However, adding in 2-3 sessions of low intensity resistance training into your week is another way to increase the body’s sensitivity to insulin. As 70% of women with PCOS have the insulin resistant type, including daily habits that supports metabolic health and makes the body more sensitive to insulin is key. 

6). Start swapping your refined grains for fibre-rich, slow-releasing carbohydrates

PCOS bodies are a little bit more sensitive to carbohydrates than those that don’t have PCOS, but that doesn’t mean we want to banish them completely. The quality of your carbohydrates is key and can have a big impact on that blood sugar curve throughout the day. 

Ideally, the majority of your carbohydrates are whole and fibrous. This means that the grain hasn’t been milled down into a flour and then rebuilt, as ultimately this is where we see quite large blood sugar spikes (remember, lots of blood sugar spikes = high insulin = high testosterone = symptoms). Carbohydrates that are in their whole, natural form and contain lots of lovely fibre, such as legumes, whole grains and starchy veg, take longer to break down into glucose, creating a smaller blood sugar spike. 

Absolutely still eat your pasta and bread if you tolerate them, as we really want to avoid feelings of restriction, but really think about :

1) Day to day, swapping them for higher fibre, more complex alternatives (such as seedy, whole grain bread or red lentil pasta)

2) Always add a source of protein and fat to help stabilise the curve.

We can end up relying quite heavily on supplements and forget about the power of good nutrition and lifestyle changes. Supplements should be there to fill in the gaps and supplement an already solid, healthy lifestyle. 

Instead of buying every type of herb or nutrient on the market, really think about stripping it back to basics and starting from there. Give each addition enough time to work before placing it in the supplement graveyard and moving onto the next. This is where working with a professional can be helpful. We can take a look at you and the drivers of your PCOS, functional testing, alongside any gaps in diet and your lifestyle, to see what you actually need. 

A few of the basics for PCOS include inositol, B vitamins, magnesium and omega 3, with potential around zinc, vitamin D and targeted herbs and botanicals depending on the person. 

8). Include a variety of antioxidant-rich plants

Variety is key when it comes to nurturing your gut. Inflammation can stem from the gut, and as PCOS can be rooted in inflammation, thinking about your gut health each day is key. The antioxidants found in colourful plants, such as berries, cacao, greens, fresh herbs and green tea are wonderful for feeding the bugs in your gut,  modulating immune function and supporting inflammatory symptoms such as acne or joint pain. 

What’s more, we have a type of bacteria in our gut called akkermansia which plays a role in glucose metabolism. I’ve seen many cases where akkermansia is low or undetectable on a stool test in those with PCOS. As we’ve discussed, it is vital that we manage glucose metabolism in order to reduce PCOS symptoms. Feeding and caring for akkermansia levels is another way of doing so. Think aronia berry powder, flaxseed and purple fruits and veg. This type of bacteria also protects the gut lining from damage or inflammation. 

Women with PCOS are more likely to experience disordered eating patterns, so including foods you love that might not be the most nutritious option is really important in avoiding restrictive mindsets. I see a lot of clients who have been “good” for so long that are exhausted and result in bingeing on “bad” foods and feel stuck in that cycle. Remove the labels from your food and really focus on including an abundance of food that makes your body feel great.

If you find yourself obsessing over your food choices, please speak with someone! Our relationship with food is a huge piece of the wellbeing puzzle. 

The blue light from our screens has been shown to lower melatonin production. Melatonin is our sleepy hormone, as well as having strong antioxidant properties. We want melatonin to be too strong at night to aid restful, high quality sleep. Sleep impacts our ability to regulate our blood sugar throughout the day and module immune function (think inflammation!), making sleep a fundamental part of reducing your PCOS symptoms. 

Put your phone down and out of sight, ideally an hour before bed. Read instead and burn some soothing essential oils to aid a peaceful slumber. 

Megan Hallett (@meganhallettnutrition) is a women's health nutritionist, nutritional therapist and cookbook author specialising in hormonal imbalance and women's health conditions including PCOS, endometriosis, hypothalamic amenorrhea. and fertility. 

Want to learn more about your hormone health? You can now book a session with Megan here 

Got a question about PCOS? Get in touch with us directly on Instagram at @itsyoppie or email hello@yoppie.com. Don't forget our menstrual care subscription can be a good place to start for supplements for your PMS, PCOS or Endometriosis as you can get them delivered easily & regularly through your letterbox. 

10 daily habits for PCOS

Natalie Miller (@_healthandhormones) has been taking Yoppie's Poly Complete Support & Endo Complete Support supplements for over 3 months. She uses her personal instagram to share her PCOS & Endometriosis struggles, her fertility friendly lifestyle as well as an honest account of her journey to get pregnant with her followers. Yoppie sat down with her to learn more...

How long have you been suffering from symptoms before you found Yoppie PCOS and what was it like?

My name is Natalie Miller; I'm 30 years old and live and work in Manchester. In 2020 my partner and I had planned to go on our last holiday before we started trying for a baby. However, the pandemic hit and no one was going anywhere, so we thought, why wait, and decided to come off contraception in May 2020 to see what happens. 

After a couple of months, I noticed my period hadn't returned. Although all the doctors reassured me not to worry and that it was expected as I had taken contraception for so long, I could sense something was wrong. I had had this sense even before coming off contraception that something was up as I was losing a lot of hair and had extremely light breakthrough bleeds. 

Something in me felt I needed to push further. As I'm quite petite and exercise a lot, the doctors alluded to me having hypothalamic amenorrhea, but I could feel it wasn't that. I was eventually taken for a blood test and an ultrasound scan, and that was when they found my testosterone levels were through the roof, and my ovaries were polycystic.

I don't look like somebody who has PCOS typically; I'm quite lean, have no acne, and none of the typical PCOS symptoms that you might expect somebody who suffers to have. But I didn't feel right within myself, and it wasn't just my absent periods. Hormonally I could tell something was off, and physically I was in a lot of pain; my whole left side was in debilitating discomfort, especially for somebody who's quite active. However, the doctors tried to write it off as ovulation pain. I thought if this is ovulation pain, how do women do this every single month?



So I just had to keep going back and asking - I had to trust myself; I knew my body and understood that something wasn't right. 

I was finally diagnosed in December of 2020 and was told over the phone that I have polycystic ovaries - it was done in a very flippant way. I had no idea what that meant, and when I put it into Google, all I read was you can't have children. I felt absolutely heartbroken. 

Coming from a psychology background, I'm used to doing my research and needed to channel myself into understanding what it meant to have a polycystic ovary diagnosis. I think the doctors were sick of me, and I'm sure they knew my number by heart with the amount I would call them up.

I wanted to know what holistic remedies were available, and that's when I started looking into diet supplements. With all the supplements I was taking for my PCOS and fertility health, I was taking nearly up to eight pills a morning. I felt like I was rattling around; I even had one of those Monday-Sunday pillboxes.

However, as I was reading up on symptoms, I found that pain was not a PCOS symptom, and I knew something was still up. 

Only last year did I get my endometriosis diagnosis through a specialist, which was after a lot of persistence on my end, as well as going through private healthcare. I don't know how women can suffer for so long! 

The pain was unbearable. I couldn't get up in the morning, I had extreme fatigue during the day, and nights were worse. The only good thing to come from the pandemic was being able to work from home whilst going through all the symptoms. The pain was everywhere; my bowels stuck to the side wall, my colon was twisted, and I had irregular bleeding - nothing was working as it should be.

I went from being someone who was super active and loved to go out and exercise to someone who struggled to get through the day. 

How long have you been using Yoppie and what are the results? 


I love to use my platform to share my journey and was very vocal about all the different supplements I was using, the low-carb diet I was on, and the research I would come across. That's when Yoppie approached me with their Poly Complete Support supplements, which was a game changer. 

Instead of seven or eight pills every morning, I'm now taking one supplement that has it all. Obviously, the supplements I was taking were of my own findings, so I had no clue about the correct dosage, so it was so freeing to know that this one supplement had it all with ingredients that targeted insulin resistance, hormone balance, fatigue, skin and hair health, and most notably for me, reproductive health. 

Everybody's PCOS symptoms are different, so using Yoppie's website for expert advice to accompany the Poly Complete Support supplement was so beneficial. The website helped me understand what each ingredient was explicitly targeting. I found the tailored expert advice on the blog comforting, where doctors who didn't specialise in women's health could have limited knowledge. 

The main benefit I've seen from using Yoppie's Poly Complete Support supplement is that I now have a regular cycle, and I am ovulating every month! This is incredibly impactful for our fertility journey as we continue to try for a baby. To know everything is working as it should makes a huge difference!

After witnessing the positive impact on my PCOS after using Yoppie's supplement, I thought I might as well try the Endo Complete supplement for my endometriosis. I can confidently say it has been worth every penny! 

I thought I'd take it and see what happens, but if I'm honest I was sceptical, but honestly the reduction in pain is unmatched. I was almost scared to say that I'm not in pain, because you think, Oh, it might come tomorrow if I say that. I’m so pleased to say, three months on, I've gone from being in pain every day, to only having the odd day of pain.

I was amazed that only one pill could impact so many different endometriosis symptoms. For example, the turmeric helps to control inflammation in the body, and is packed with broccoli extract (which is hard to get hold of) to eliminate excess hormones. And to top it all off, where PCOS and endometriosis can consume so much of your mind, the subscription means the pills arrive at my door monthly, so I don’t need to spend any time worrying about it. 

I feel so much a part of the Yoppie community, from the IG-lives with specialists in the field to the blogs and even being a part of a WhatsApp group. The community encourages me to continue sharing my experience and story on my platform. I remember feeling so scared and alone, so if I can make sure others don't feel that and know how to advocate for their health, I'm doing something right. 

I want to also share that I did have a miscarriage earlier this year. Many women don't share when they have, but I feel it's important to share. We're continuing to try for a baby, and have since begun taking Yoppie's supplements, so it feels good knowing I'm doing something good for my hormones and knowing that I'm now ovulating every month. We have our fingers crossed, and will continue to share our journey, but we're pleased Yoppie can play a part in that journey.

Got a question about menstrual health, fertility or Yoppie's supplements? Get in touch with us directly on Instagram at @itsyoppie or email hello@yoppie.com. You can also join our private Full Stop FB group. Don't forget our menstrual care subscription can be a good place to start for supplements for your PMS, PCOS or Endometriosis as you can get them delivered easily & regularly through your letterbox. 

Getting to Know : Natalie Miller, Yoppie PCOS & Endometriosis supplement customer

CAN YOU TALK US THROUGH THE WORK YOU DO? 

Day to day, I work as a nutritional therapist, specialising in women’s health. My practice puts a huge focus on getting to the root of the hormone imbalance, rather than just addressing the symptoms - as this is where the magic happens. I work with a range of different conditions and symptoms, my three main specialisms being PCOS, endometriosis and hypothalamic amenorrhea. I also work with fertility and pregnancy clients, those with thyroid disorders and supporting PMS. 

When someone works with me, we start with a long initial consultation, collating all necessary information including health history, gut health and reproductive health. From there, I create a hyper-individualised protocol for that client, including nutrition changes, supplements and lifestyle adjustments 

WHEN DID YOUR INTEREST IN WOMEN’S HEALTH IN PARTICULAR FIRST SPARK?

I had a lightbulb moment after years of taking the oral contraceptive pill to fix my PCOS that I realised it might not actually be fixing it at all, just masking the symptoms. Like many in this space, I became obsessed with researching all the ways I could support my body and essentially reverse my symptoms without medical intervention. When I saw first hand how big of an impact good nutrition had on my hormones, I wanted to help everyone else experiencing the same as I had. 

IT SEEMS A LOT OF PEOPLE JUST ACCEPT THEIR PMS OR MENSTRUAL HEALTH SYMPTOMS AS SOMETHING THEY HAVE TO LIVE AND STRUGGLE WITH. HAVE YOU NOTICED WOMEN OFTEN THEY DON’T GIVE THEIR SYMPTOMS THE ATTENTION THEY NEED?


Yes and no. I see a large percentage of women struggling because they think it’s just part of being a woman. However, I am also now seeing women opening up to the possibility that this can change - due to social media! We’re now able to share our stories and raise awareness of the fact that these symptoms are common, but not normal, and what you can do about it. 

HOW IMPORTANT DO YOU BELIEVE THE RIGHT INGREDIENTS AND DIET IS IN HELPING TO SUPPORT WOMEN’S HEALTH?


Nutrition, smart supplementation and lifestyle changes are the only way to address hormone health and the root causes of those imbalances long term. 

In terms of nutrition and women’s health, our bodies rely on many, many different nutrient cofactors for each system to run efficiently (let alone optimally!), from our thyroid health to the liver’s ability to detoxify hormone metabolites, we need to be feeding our body the right nutrients. Any deficiencies mean these systems may not be able to work as optimally as we like, potentially driving a further imbalance. 

CAN YOU TALK US THROUGH SOME OF YOUR FAVOURITE FOODS OR SUPPLEMENTS AND THE BENEFITS THEY HAVE ON OUR HEALTH?


Organ meats, they really are nature’s multivitamin. We don’t tend to include them in our diets as much as we once did, which is a real shame. Liver contains so many hormone healthy nutrients and in high, bioavailable amounts. Think vitamin A, folate, iron and copper. A staple of fertility, pregnancy and hypothalamic amenorrhea - but generally great for everyone. 

Eggs. We used to demonise eggs, and I am so grateful that we are moving beyond that mindset. Eggs, especially for hormone health, are a superfood. An easy way to get your protein in on the go as well as being rich in vitamin A, iodine, vitamin D and omega-3. 


Berries. I recommend eating berries every single day. They are rich in polyphenols which your gut bugs love to munch on and protect against oxidative stress. They are low in sugar and high in fibre, making them a great blood sugar friendly snack or addition to your morning smoothie.

Magnesium. There aren’t many supplements that are a one-size-fits-all, but magnesium is arguably the closest one there is to that. Many people need a little extra support when it comes to magnesium supplementation, especially as it is easily depleted by modern day life AND it plays a role in almost every system within the body. There are different types depending on needs, such as glycinate for nervous system support or citrate if you’re a little blocked up. 


Omega-3. Omega-3 is another example of a supplement that is generally well tolerated by most, yet we seem to lack it due to standard western diets. Omega-3 is anti inflammatory, and I often use it in cases of period pain, endometriosis and PCOS. If you opt for a plant-based diet, omega-3 is a key nutrient to consider. 


A Methylated B Complex. There are cases when certain systems within the body need a little extra support, and I find that a B complex does just that. A methylated B complex can give your methylation pathways a bit of love, helping you effectively eliminate hormone metabolites from the body. Certain B vitamins are also required for neurotransmitter conversion, for mood and sleep, and we require a huge range of them for energy creation within our cells. 



WHAT ARE SOME OF THE MOST COMMON MYTHS PEOPLE TEND TO BELIEVE AND COME ACROSS WHEN IT COMES TO HORMONAL HEALTH?


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