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

We’ve all been ignoring that stuff in our pants for too long! OK fine, it’s a bit icky. And sure, nobody really likes it - but it’s not going anywhere, and it can actually tell you a lot about where you are in your cycle, what’s going on with your hormones, and could even alert you to some health conditions. Let’s talk about all the different types of discharge you’ll find throughout your cycle. 

From the time you go through puberty and start getting your period, you’ll probably notice discharge appears. This slippery liquid is made of fluids from the cervix, uterus and vagina, and has a few useful reasons for hanging out in there - keeping the vagina free from infections, making sex easier, helping sperm reach the egg during conception, and alerting you to any menstrual health concerns. Depending on the stage of your cycle, you may experience discharge that: 

Leaves a yellowish stain on your underwear

What should it look like during the follicular and ovulation phases?

Discharge looks different for everyone, but in general, during the follicular phase you may see around 3-5 days of clear or cloudy discharge that feels a bit slippery and could look like egg whites. This happens when an egg is developing, and during this time you could get up to 30 times your usual amount of daily discharge! This type of slippery discharge appears specifically during this time in your cycle in order to help support the efforts of any sperm trying to make it to the egg.

During the luteal phase discharge tends to change again once ovulation is over. If it seemed clear and slippery in the previous phase, you may notice your discharge returning to a white-ish colour due to the progesterone rising and overtaking as the main hormone in this phase. The volume of discharge tends to decrease from here on, and becomes more thick in consistency and possibly even sticky like glue. This can last up to 14 days.

Then when the discharge starts to ease, it’s time for menstruation! Right before your period begins, you may notice mucus that’s a little yellow in colour, and right after your period you might see some brown discharge - this is actually dried blood that’s settled in your system during menstruation. Although it can look a little gross, it’s nothing to worry about. And of course, during your period you’re likely to bleed and see some bloody discharge. 

Should there be discharge if I’m pregnant?

It’s very typical to notice more vaginal discharge during pregnancy, and your body produces this on purpose to prevent any infections travelling from the vagina up to the uterus where the fetus is developing. 

As you progress in your pregnancy, you may see the amount of discharge increase due to rising oestrogen hormones, and in the last few weeks of your pregnancy this discharge may contain streaks of pink, jelly-like mucus (lovely!) that feels sticky. This is called a "show", and it’s normal. It’s what happens when the cervical mucus comes away towards the end of pregnancy, and can be a sign your body is starting to prep itself for labour and childbirth. 

For some, discharge can look a little yellow which may seem worrying, but typically a light shade of yellow is nothing to stress over unless it’s accompanied by other symptoms. If it’s a darker yellow colour or has a green tinge to it, this may be a sign of an STI (sexually transmitted infection), and will require a visit to your doctor. 

Grey vaginal discharge may also be a sign of an infection like bacterial vaginosis (BV). If you notice grey discharge along with itching, irritation, a strong smell or redness around the vagina, you should visit your doctor to start the appropriate treatment. 

If your discharge has changed from what it normally looks like, other symptoms to watch out for are fatigue, a fever, abdominal pain, rashes, sores or blisters, pain during or after sex, or anything else that could indicate an infection. No matter what colour your discharge is, if it has a cottage cheese-like consistency or a strong smell, this could be a sign of an infection like thrush and should be checked by a doctor or at a sexual health clinic. 

If you want a more in-depth lesson on all things vaginal discharge, check out our YouTube channel for a ‘Check-up with Dr. Brooke Vandermolen’! And remember, some people find discharge embarrassing, but it’s a perfectly normal part of your cycle, and healthy discharge is a sign that everything is working as it should be, so… here’s to gloopy pants!

Want to know which stage of your cycle you’re in right now? Our website has a short Learn Your Phase questionnaire to help you learn more. 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. 

Do you have a question about discharge? Ask away in our Full Stop FB group, or reach out to the 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.

Let’s Talk Discharge! And how it changes throughout your menstrual cycle

While endometriosis is still seen as a bit mysterious, the ‘C’ word is well-known and tends to bring out our anxieties no matter the context. Endometrial cancer is a rarely mentioned and understandably worrying condition, so here’s everything you need to know about the difference between endometriosis and endometrial cancer, symptoms to look out for, and whether or not one leads to the other. Let’s take a look into that uterus of yours… 

Endometriosis is a condition where tissue similar to the kind lining the inside of the uterus grows outside, where it’s not supposed to - like the ovaries, fallopian tubes, pelvis and sometimes beyond. When you’re on your period and the endometrial tissue inside your uterus sheds (your bleed), the misplaced endometrial tissue in other areas of the body does the same, except it can’t go anywhere. This can hurt - sometimes a lot, depending on how much tissue there is. 

Over time this tissue can become irritated and form scar tissue which causes organs inside the pelvis to stick together. Again… painful! It’s a serious condition, but it’s important to note it is most certainly not a type of cancer, and while painful, it is not seen as life threatening.

Endometrial cancer is technically the most common type of uterine cancer, and is often put in this category. It’s a type of cancer that develops in the cells forming the inside lining of the uterus - but it’s very different from endometriosis.

For context, the uterus has two main layers; the myometrium is the outer layer (the thick, muscular part that helps push a baby out during labour) and the endometrium is the inner layer (the part that sheds each menstrual cycle and becomes your period). Endometrial cancer tends to develop on the inner layer - the endometrium. 

Survival rates are generally positive for this type of cancer in the UK according to statistics. In stage 1, over 90% of people survive for 5 years or more after diagnosis, and endometrial cancer is often found at an early stage due to its symptoms.

Are the symptoms the same for both conditions?

Similar, but with some slight differences. Symptoms of endometriosis tend to include:

Painful periods (known as dysmenorrhea) and cramps 

Pelvic pain before and during your period

Heavy periods or bleeding between periods

Abnormal menstrual bleeding or discharge - over 90% of those diagnosed with endometrial cancer have this symptom 

Pelvic pain, or a mass that can be felt in the pelvis

Weight loss is also a common sign of many cancers

You’ll notice many of the symptoms do overlap, but a key difference seems to be the age at which they occur, since those nearing menopause have a higher risk - it’s important to know your own risk factors. 

What are my risk factors for each condition?

Studies say the risk for endometriosis goes up if you have family history of the condition, or you started your periods early as a pre-teen. Other factors can put you at greater risk, like never having given birth, short menstrual cycles (less than 27 days), particularly heavy periods, having higher levels of estrogen in your body, a low BMI, and more. 

In the case of endometrial cancer, studies have found this to be much more common in those who have gone through menopause, and this is thought to be the main risk factor associated with the condition. Several other factors can increase risk, like obesity, having a family history of endometrial cancer, exposure to radiation, starting your period early as a pre-teen, and experiencing menopause particularly late in life, amongst others. 

I have endometriosis… does this mean I’ll get endometrial cancer later?

Endometriosis, to be frank… sucks. It can be a horrible condition to live with if you experience a lot of pain, and it can impact life in a big way… BUT, it’s important to clarify those with endometriosis are not doomed to have endometrial cancer later in life. In fact there is very little correlation. 

A 2017 review of several studies found a slightly increased risk of ovarian cancer in those with endometriosis, likely due to higher estrogen levels. Keep in mind although this type of cancer is more common in those with endometriosis, the overall lifetime risk of cancer is still very low in those with endometriosis - thought to be less than 1%.

I want to see a doctor about symptoms - how will they diagnose me?

For both conditions, your GP will probably ask about yours and your family’s medical history, and discuss your symptoms. If they suspect you have endometriosis (or in rare cases, endometrial cancer) they might do an X-ray, ultrasound, MRI or another scan to see what’s going on inside. In both cases, they may ask to do a biopsy to test a piece of the tissue and rule out endometrial cancer.

Remember, though these conditions show similar symptoms, speaking to your doctor about your risk factors and symptoms can help them build up a clearer picture of your health and diagnose you quickly and correctly, so you can get whatever treatment you need. 

Got a question about either of these conditions? Chat in our Full Stop FB group or reach out to the team on IG at @itsyoppie - we’re always happy to help! 

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

How endometriosis and endometrial cancer are different, and the key things to watch for

We’ve reached the last in our series on the menstrual cycle phases, and though ovulation is the shortest phase, it’s going to be super important if you’re trying to get pregnant. Let’s look at ovulation and find out what's going on in your body, what signs and symptoms you might experience, and how to make the most of it.

Put simply, this phase is the one that helps you conceive. Oestrogen levels rise throughout the follicular phase and eventually trigger the pituitary gland to release LH (luteinising hormone) and start the ovulation process. 

During this time, one of the ovaries will release an egg which will make its way down the fallopian tube to the uterus. If the egg is fertilised by sperm, it will cling to the walls of the uterus and develop. Although you can still become pregnant by having sex at other times in your cycle, the ovulation phase is thought to be the most likely time for conception. 

This phase occurs at different times for everyone, but in a standard 28-day cycle, ovulation will happen at around day 14, and typically lasts for a teeny tiny 24-hour window. 

It’s an intricate process, and quite amazing! Usually one egg will travel to the uterus, but sometimes two can end up there if both ovaries produce an egg. The egg survives around 24 hours and takes up much of that time travelling down the fallopian tube, so it must be fertilised pretty quickly. 

What’s really cool is the body prepares itself for conception by opening the cervix more to allow sperm to get in easier, and raising the body temperature just a smidge because the sperm prefer it warm. 

What symptoms am I likely to experience? 

Although the ovulation process lasts just 24 hours, the hormones surrounding this process can stay elevated for 3-4 days. A spike in oestrogen can give you more energy, and higher testosterone levels can cause you to feel more extroverted than usual… time to get out on the town! Or at least make all those phone calls you’ve been avoiding.

The symptoms you may notice during the ovulation phase include:

Is it normal to feel pain during this time?

Ovulation pain (also known as Mittelschmerz) can occur for some people, and usually feels like a mild discomfort in the pelvis or mild cramps before or during ovulation. It’s believed this happens when the follicle bursts to produce the egg. However, none of the pain associated with ovulation should be intense or debilitating. If you are experiencing extreme pain related to your cycle, go see your doctor to find out what’s causing it.

If you are trying to get pregnant, you may be interested in finding out the best time to have sex during the month. It’s thought on average, those with a regular menstrual cycle will ovulate at some point between day 11 and day 21 of their cycle, which means their fertile days could fall between day 8 and day 21. For reference, day 1 is the first day of your period. 

This is quite a large window, which is why some people find it difficult to pinpoint the best time and fall pregnant. There are at-home ovulation testing kits to help, but starting to track your cycle and your possible ovulation days can help. If you’ve been trying for a while, you can also speak to your doctor to find out more.

What could be causing fertility problems?

If you have been tracking your ovulation and struggling to get pregnant, you may notice your ovulation doesn’t happen as planned - or perhaps not at all. There are many reasons this could be happening, from stress to diet, but some common ovulation disorders include:  

Polycystic ovary syndrome (PCOS) - this causes a hormone imbalance and can affect the ovulation process

Hypothalamic dysfunction - excess emotional or physical distress can cause disruption of the two hormones responsible for stimulating ovulation; follicle stimulating hormone (FSH) and luteinising hormone (LH)

Primary ovarian insufficiency/Premature ovarian failure - often caused by an autoimmune response and results in a premature loss of eggs in the ovaries

Excess prolactin - when the pituitary gland produces too much prolactin (hyperprolactinemia) and as a result lowers oestrogen production

Your body and mental health will usually be at their best during this phase in your cycle, arguably for evolutionary reasons; the better you feel, the more likely you are to have sex! Luckily, whether or not you are looking to get pregnant, you can use these increased positive feelings to your advantage by scheduling in your most intense workouts while you have the extra energy, planning all those work meetings for when you’re most confident, and booking in dinner with friends while you’re living your best life. And of course, if you are trying to get pregnant… have lots of sex! 

Want to know if you could be ovulating right now? Our website has a short Learn Your Phase questionnaire to help you learn 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. 

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

Ovulation Phase 101: What symptoms to expect, and how to optimise this time

We’re on a mission to create the most extensive library of articles for you on all the different hormonal issues you might face throughout your life, and since PCOS is a common one, we’re diving back into this topic today. If you’re wondering if you have this condition, there are a few early-stage signs and symptoms to watch out for. Let’s take a look…

PCOS is an acronym for polycystic ovary syndrome - a fairly common hormonal imbalance. The exact cause is unknown, but there are a few factors thought to possibly contribute to the problem, such as inflammation in the body, a family history of PCOS, excess androgen hormones, or excess of (and resistance to) the hormone insulin, which is the one the pancreas makes to allow your cells to use sugar for energy. 

Not everyone with PCOS will experience the same symptoms. In fact, two people with the same condition could present with wildly different symptoms, making it difficult to diagnose properly. The most common PCOS symptoms range from mild to severe, and can include missed/irregular periods, very light/heavy periods, excess body hair on the chest, stomach and/or back (known as hirsutism), weight gain, skin issues relating to oily skin, thinning hair on the head, and fertility issues. Though these symptoms can all develop over time, the early stages of PCOS may look a little different. 

It’s estimated around 5-10% of people with periods between the ages of 15 and 44 have PCOS. It typically coincides with menstruation, meaning only those who have gone through puberty and who still get a period can have PCOS. Those in the prepubescent or menopausal age range don’t need to worry. 

It’s common to discover PCOS later in life while trying to get pregnant, but it can be present in your body without symptoms from as early as age 11, or as soon as you hit puberty. In some cases, it can develop in the 20s or 30s, even with no previous symptoms. 

What are the first signs to watch out for?

It can be a very frustrating condition because just like the later stage symptoms can differ from person to person, so can the early stage symptoms, making it difficult to diagnose. However, understanding the early signs is helpful so you can keep track of symptoms and see a doctor if needed. 

The most common symptoms to appear first are missed periods, an irregular cycle, weight gain (particularly around the abdomen), and acne or oily skin. The most obvious sign is usually an irregular period, as this is easy to see each month (or not see, as the case may be!). Symptoms like weight gain are less obvious as this can fluctuate, and acne can also be a symptom of general puberty, so it’s less clear what this could mean. 

Irregular periods relating to PCOS are unlikely to be just a couple of days late; they might be particularly heavy or particularly light periods, with a cycle length longer than 35 days. Those with PCOS may also get less than 8 menstrual cycles a year due to lack of progesterone. 

PCOS is very common, and sometimes it feels like there’s no rhyme or reason for it developing other than to annoy the heck out of us! However, certain factors have been found to contribute to the likelihood of developing the condition. For example, you may be more susceptible to PCOS if your parent or sibling has the condition, or if you experienced ‘precocious puberty’, which is when a person gets their first period before the age of 8. This is thought to have links to PCOS, as one 2010 study found those who had undergone precocious puberty had an increased risk of developing PCOS. 

Even with this advanced knowledge, PCOS can’t actually be diagnosed until two or three years after an adolescent has had their first menstrual cycle because those first couple of years are likely to be irregular anyway thanks to fluctuating hormones. 

It’s not easy to tell if you are more likely to develop PCOS in your lifetime, but understanding your risk factors and spotting early signs and symptoms could help you get the diagnosis you need to start any treatment options early. If you suspect you may have PCOS due to any of the symptoms above, speak to your doctor so they can take a closer look.

It is important to remember you are not alone! Several females in the public eye have spoken out about their struggles : 

“Even when I was 17, I thought there might be a problem and that I’d have trouble conceiving because my periods were irregular,” explained Jools. “I was quite quickly diagnosed with PCOS, which meant that I wasn’t ovulating each month like normal.”

Jools Oliver, Children's book author & wife of chef Jamie Oliver

“The side effects can be brutal — like weight gain and bad skin. I went to a great doctor, and the minute she looked at me, she was like, ‘Oh, you have PCOS.’ It explained everything"... Through diet, I have been able to manage [my symptoms]"

Want to find out more about PCOS? You can ask questions in our Full Stop FB group, or reach out to the Yoppie team on Instagram at @itsyoppie so we can help. Yoppie have recently launched a new PCOS supplement to target all the common symptoms, created by experts and backed by science. Find out more here.

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

What are the first signs of PCOS? How to spot if you might have it

Gimme an F! Gimme an O! Gimme a… oh you know the rest. We’ve reached the follicular phase in our series on the phases of your menstrual cycle, and this is a great one. For many, it’s their favourite time of the month. Let’s get into what's happening in there, the symptoms you might experience, and how to make the most of this magical time. Here we go…

Let’s start with a quick recap of the menstrual cycle phases. In the ovulation phase, an egg is released, and during the luteal phase, the uterine lining thickens to support the egg’s growth. If a pregnancy doesn’t occur, the lining of the uterus sheds and this is the menstrual phase, also known as your period.

When it’s time to start the cycle over again, the follicular phase comes in, which is when the little pods containing eggs (AKA follicles) get busy prepping an egg to send down the fallopian tubes when the time is right. 

The menstrual cycle is different for everyone, but on average the follicular phase can last anywhere between 11 and 27 days. The average is around 16 days. 

The follicular phase basically makes up the first half of your cycle, and it starts when the hypothalamus (kind of like the hormone command centre) sends a signal to the pituitary gland in your brain telling it to release something called FSH (follicle-stimulating hormone). When this happens, it triggers the ovaries to make around 5 to 20 ‘follicles’, and each of these holds an egg (not yet fertilised). 

The follicles grow bigger until eventually most of them start to wither away and are reabsorbed by the body, while the remaining dominant follicle increases the body’s oestrogen production. These higher levels of oestrogen cause the uterine lining to thicken. At the same time, another hormone called luteinising hormone (LH) begins to increase, which in turn stops oestrogen production and starts the ovulation process. 

So you’re in the follicular phase? You lucky thing! While you may still experience some PMS symptoms in this phase too, the more likely symptoms of the follicular phase tend to include increased energy levels, more focus, and a slight increase in body temperature. 

This may simply be in contrast to the more negative PMS symptoms we tend to experience in other phases of the cycle, but there’s no denying that for some this is the happiest time in their month. You may feel more energetic, more upbeat, more social, and less anxious. In short, many people describe it as feeling like themselves again. 

How can I optimise this time of the month?

Unlike other phases, the positive side effects of this phase are probably the ones you want to prolong and increase as much as possible. To optimise this time of the month, focus on eating a healthy, whole-food diet with lots of healthy fats, protein, and leafy green vegetables to boost those nutrients. When it comes to exercise, this time of the month is when your luteinising hormone and testosterone peak, so you may be more inclined to do high-intensity interval training and up your weights. 

What if my follicular phase is longer than it should be? 

For most people, the follicular phase is the longest part of their cycle, but is it possible for it to be too long? If we’re going by the positive benefits to our mood, you’re probably thinking ‘Heck no! Keep those positive vibes coming!’

The truth is, some people do have a long follicular phase if it takes longer for a dominant follicle to mature, and therefore the ovulation phase can be longer too. This is nothing to worry about, but some causes include using birth control pills for an extended period of time, and low levels of vitamin D. If you’re trying to get pregnant, don’t worry - you’re just as likely to conceive as those with a ‘normal’ length follicular phase. 

What if my follicular phase is shorter than it should be?

On the flip side, a shorter follicular phase can affect your chances of getting pregnant and could be a super early sign of menopause. Even if you still get your period as normal, if you track your cycle you may notice your follicular phase shortening from your late 30s onwards. 

A short follicular phase can mean your FSH levels will rise as normal, but your LH stays low, causing the follicle to mature too quickly for the egg. This can affect fertility, but not always, so it’s best to speak to your doctor to find out more about your own cycle. 

Curious to know what phase of your cycle you’re in right this minute? On our website, you’ll find a short Learn Your Phase questionnaire which helps 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. 

And if you have a question about the follicular phase, we’re all ears! Ask away over in our Full Stop FB group, or get in touch on IG at @itsyoppie so our team can help. 

Follicular Phase 101: What symptoms to expect, and how to manage them

Next up in our series on the many phases of your menstrual cycle… it’s the menstrual phase itself! This is the one everyone knows about and the easiest to identify each month, but let’s take a closer look at what’s happening in your body, symptoms you might experience, and how to manage each month without cancelling all your plans…

To recap from our luteal phase blog, every menstrual cycle goes through the same stages each month; an egg is made (follicular phase) and released from the ovaries (ovulation phase), then the uterine lining thickens to support the egg’s growth (during the luteal phase). If a pregnancy doesn’t occur, the lining of the uterus sheds and… hello menstrual phase! 

This phase is when you bleed because the egg from your ovulation phase hasn’t been fertilised or attached to the uterine lining, so levels of oestrogen and progesterone drop and trigger the bleeding to start. It’s a real good time. 

Like in the luteal phase, you may get much of the same PMS symptoms, just more physical. For example, while mood swings may be the most common PMS symptom, cramps may become the troublesome one in this phase. 

Here are some of the emotional symptoms: 

And here are some of the physical symptoms:

Great question. This phase of your cycle is usually the one that requires most physical TLC as your body goes through a lot. Identifying what your most frustrating symptoms are, whether physical or emotional, will help you prioritise and manage. Try tracking your cycle so you know what’s coming and when each month, and what’s ‘normal’ for you.

Also, don’t forget to use resources to ease discomfort. It’s amazing how many people will suffer through the pain and emotional symptoms without applying the tools available to help. If you have sleep issues, try a sleep aid like chamomile tea before bed. If you get low mood around your period, speak to your doctor. There’s no reason to grin and bear it. 

Throughout life, your menstrual cycle will change, and so will the period itself. This is due to typical hormonal changes that happen with age, and lifestyle factors like medications you may be taking, health issues, and even stress levels - yes, stress can affect your periods!

Your period will change slightly over the years; in your teens it’s all over the place, in your 20s it may become more manageable, in your 30s - if you want children - you may start taking more notice of your cycle and period, in your 40s your periods will probably slow down for perimenopause, then in your 50s+ you can say goodbye to your period once and for all!

These changes are totally OK, but if your period is pretty consistent and then changes out of nowhere from one month to the next, there could be something else going on. 

If you’ve spent any time on the Full Stop blog, you’ll know there are a thousand symptoms that could signify something is wrong with your period. From irregular periods to spotting to excess blood clots to odd smelling discharge and so on, each symptom could mean something different. Here are some common period symptoms to watch out for, and why:

Skipped periods - If your periods stop and you know you aren’t pregnant, this could be due to a number of things, such as drastic weight loss, overexercising, stress, polycystic ovary syndrome (PCOS), or perimenopause. 

Heavy bleeding - Some people experience a heavy flow every month as standard, but if it comes out of nowhere it could be a sign of a condition like PCOS, an underactive thyroid gland, fibroids or polyps (noncancerous growths in the uterus), endometriosis, adenomyosis, or pregnancy complications. In some cases it can be a sign of cancer, so it’s best to get it checked by a doctor to rule this out.

Intense cramps - While cramps are normal during your period (because of all the uterine lining being shed and what-not) and typically start a day or two before your period arrives. However, they shouldn’t be severe enough to stop you taking part in daily activities as normal. Painful cramps can be a sign of an IUD issue, fibroids, endo, adenomyosis, a sexually transmitted disease (STD) or even pelvic inflammatory disease (PID). It’s best to see a doctor to find out more about cramps. 

Bleeding between periods - Sometimes called ‘spotting’, bleeding between periods can be a sign of something as simple as a new type of birth control (or skipping some birth control pills), or it could be more serious, like an STD, PCOS, uterine polyps or fibroids, or something else. It’s always best to check any concerns with your doctor. 

Want to know what phase of your cycle you’re in? Our website has a short Learn Your Phase questionnaire to help. We love helping people figure out what’s going on with their body through the entire cycle - not just the bleed days - so whatever your symptoms or cycle goals are, you should take a look. And if you have questions about the menstrual phase, ask over in our Full Stop FB group or get in touch directly on IG at @itsyoppie.

Menstrual Phase 101 : What symptoms you might experience and how to manage it

Welcome to the luteal phase of your cycle! If you’re keen to figure out the when, how and why behind the elusive phases of your menstrual cycle, you’re in the right place - we’re doing a deep dive on the blog and covering all the phases of your cycle, starting with the luteal phase. Let’s take a look at what’s happening in your body, what symptoms you may have, and how to optimise this time of the month…

Like all phases of your cycle, it’s all about your body preparing for pregnancy, and hormones play a big role in this. By now you probably know the basics; an egg develops and drops from the ovaries, and in response, the lining of the uterus thickens to create a healthy environment for a pregnancy to occur. 

If this doesn’t happen, the uterine lining says ‘see yah’ and sheds during the menstrual phase, which is where your period blood comes from. Then the cycle starts all over again. It goes menstrual, follicular, ovulation, and luteal phase.

The luteal phase is the second half of the cycle which starts after ovulation and ends as soon as you get your period. The average length of this phase is 14 days, but it changes from person to person and throughout your life. Typically it lasts anywhere from 12 to 16 days, and is considered short if it lasts less than 10 days after ovulation ends. If you think this phase is short, it could be something called a Luteal Phase Defect - we’ll cover this later. 

If you become pregnant during your cycle, your luteal phase will look a lot different, but assuming pregnancy doesn’t occur, you may experience the classic PMS symptoms we all love to hate, due to rapidly decreasing progesterone levels. 

PMS symptoms can include both emotional and physical issues like anxiety, low mood, irritability, food cravings, sleep issues, fatigue, bloating, breast tenderness and more. These symptoms are normal but you never need to suffer in silence if they’re affecting your daily life, so speak to your doctor to check everything is as it should be, get recommendations, and start any necessary treatments. 

How can I manage symptoms and optimise this phase?

There are things you can try to improve symptoms and optimise your luteal phase, such as managing cravings by eating healthy, high-quality proteins, and healthy fats that keep you fuller for longer, plus dark leafy veggies will support hormone metabolism. 

If your PMS symptoms are causing issues then exercise is probably the last thing from your mind, so do less strenuous activities instead, like yoga or walking. You can also try to incorporate stress-relieving activities, like meditation or a calming hobby to lower cortisol levels, and since blood sugar tends to be higher during this phase, try to avoid high-carb foods and simple sugars. 

What if my luteal phase seems shorter or longer than normal?

If your luteal phase seems loooooonger than what’s considered normal, you could have a hormonal imbalance like polycystic ovary syndrome (PCOS), so speak to your doctor to make sure everything is a-OK. 

As mentioned above, your luteal phase is considered ‘short’ if you get your period less than 10 days after ovulation. This can indicate a Luteal Phase Defect (LPD) which can often lead to fertility problems as it causes the ovaries to produce less progesterone than usual. Also, the lining of the uterus doesn’t get the chance to thicken as it should, making it more difficult for a fertilised egg to grow there. 

It’s not exactly clear what causes LPDs to develop, but it’s believed lifestyle factors could be a cause. One study found people with a short luteal phase were more likely to be smokers, as it’s thought smoking can reduce the body’s oestrogen and progesterone production.

How do I know if I have a Luteal Phase Defect?

Luteal Phase Defects have been linked to health problems like endo, hyperprolactinemia, obesity, PCOS, thyroid disorders and more, so if you fall into any of these categories you may be at a higher risk of developing LPDs. 

Other than fertility issues, symptoms of a Luteal Phase Defect include more frequent periods and spotting between periods, which is also the case for a range of different cycle-related health issues which makes it more difficult to diagnose.

If your doctor suspects this is the issue, they might suggest a blood test to check hormone levels or an ultrasound to measure the thickness of your uterine lining. If they find you have a Luteal Phase Defect, fear not - this isn’t usually a problem unless you’re trying to get pregnant. An LPD can affect fertility, with one study stating it could be a result of “abnormal corpus luteum function associated with insufficient progesterone production”. 

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