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. 

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. 

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?

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?


The biggest one is that a hormone imbalance is not the root cause of your symptoms. Whilst yes, your symptoms (such as period pain, PMS or mood changes) can be further driven by a hormonal imbalance, there is always something deeper causing that hormone imbalance. Hormones are messengers, they don’t become out of balance, in excess or become insufficient for no reason. There is also something else at the root of the hormone imbalance - such as gut dysfunction or damage, inflammation, environmental factors, nervous system or blood sugar dysregulation and/ or deficiencies. 


Knowing this is the first step in truly resolving your symptoms, longterm. 

WHAT ARE 3 TOP TIPS YOU WOULD GIVE TO SOMEONE STARTING OUT ON THEIR HOLISTIC HEALTH JOURNEY?

Don’t underestimate the influence that stress reduction can have. For a lot of us, stress is the missing puzzle piece. We have our nutrition and supplementation down, yet rush through life without taking time to breathe. Your stress hormones impact almost every system in the body. Make stress reduction a top priority. 

ARE THERE ANY OTHER HEALTH EXPERTS THAT INSPIRE YOU AT THE MOMENT?


There are so many wonderful experts out there who are making great changes in the health space. Kelly LeVeque and Jessie Inchauspé (Glucose Goddess) are great resources for really understanding how to balance your blood sugar. 
Max Lugavere and his podcast and book are great resources for demystifying certain ingredients, whilst Lily Nicols is your go to for learning about real foods and how to nourish your body through good nutrition.  

WHAT DO YOU LIKE TO DO ON DAYS OFF? HOW DO YOU RELAX AND UNWIND?


Walking. I think walking is the most underrated way of moving our bodies, yet the most effective in keeping the body calm whilst supporting blood sugar and circadian rhythm. I’ll listen to a podcast and spend an hour or so learning something new. I could also go food shopping everyday, it's as strange but satisfying boost of serotonin for me. 

I have an infrared mat that really was money well spent. I am not all that good at meditation or sitting still, so I slip into my infrared mat, lie in-front of the telly or read my kindle, and that is my idea of calming down before bed.

Got a question about menstrual health nutrition? 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 : Women's health nutritionist, Megan Hallett

Endometriosis is an unpleasant condition where cells from the endometrium (womb lining) find themselves in other places in the body. This causes a problem at the time of menstruation as these endometrial cells shed blood in inappropriate places. This can cause sacks and cysts, inflammation and pain. There are a number of mechanisms involved in Endometriosis, and for a resolution of symptoms, a few points need to be addressed – the normalization of oestrogen, supporting the body’s immune system to identify and destroy endometrial cells that are in the wrong place and to prevent the growth of the endometrial cells that are in the wrong place. Although mainstream treatment can be difficult and invasive, there are a few natural substances that can help.

Endo Complete Support is a nutritional targeted support with 12 powerful ingredients to target the multiple symptoms and triggers of Endometriosis. We wanted this supplement to be as easy for you as possible. Supporting the many systems in the body that are affected by the condition, we took a multifactorial approach to the formula to give you the most comprehensive product. Combining symptom fighting ingredients into one easy to take formulation gives you everything you need to support your diet and your body. 

Here’s a deeper dive into the ingredients :

Broccoli contains a substance called sulforaphane which is a sulfur rich compound necessary for liver function and oestrogen detoxification, a critical step in normalizing oestrogen levels in women with endometriosis. Oestrogen levels tend to be high in women with endometriosis, the consumption of sulforaphane and its effects may be beneficial. Studies confirm the anti-inflammatory effect of sulforaphane and its beneficial suppressing effect on the endometrial tissue growth outside the uterus in women with Endometriosis. Broccoli also contains a substance called glucosinolates which converts into another substance in the body called isothiocyanates which are equally important to those with endometriosis. Both glucosinolates and isothiocyanates have an anti-inflammatory effect once in the body once metabolised which may contribute towards a reduction in endometrial symptoms. These substances may also promote normalisation of the immune system. Your immune system needs to be able to recognise endometrial cells that are in the wrong part of the body to destroy them. Normalising immune function with substances such as those found in broccoli can further support the symptoms of endometriosis. 

Interestingly, broccoli is the only member of the cruciferous vegetable family that is not associated with an increased risk of endometriosis. So not only does it provide benefits to women with endometriosis, broccoli is the only source of sulforaphane that should be consumed concentrated in supplemental form for women with endometriosis. At Yoppie, we search through the research to provide only the exact ingredients that will benefit women with endometriosis. 

Indole-3-carbonol (I3C) is a natural compound and another derivative of broccoli useful to women with endometriosis. After ingestion, the body converts it into another substance called diindolylmethane (DIM). This conversion happens upon digestion. There is some research that suggests that DIM regulates the balance of oestrogen in the body, making it useful for those with altered oestrogen metabolism. Indole-3-carbonol works with the liver to balance oestrogen and to detox old oestrogen and to prevent it from converting into its more potent and toxic form. Indole-3-carbonale has been heavily researched into its role in endometriosis and oestrogen metabolism. 

Vitamin D contributes towards normal inflammatory responses in your body. This normalisation of inflammatory responses is beneficial to individuals with endometriosis. Inflammation is a major cause of pain associated with Endometriosis. Research suggests that vitamin D3 supplementation has a positive effect on those with Endometriosis and it reduces the number of stromal cells (the cells involved in endometrial tissue growth). 

Vitamin E is a fat-soluble vitamin that helps to protect your cells from oxidative damage. Protecting the cells from oxidation is important in women with endometriosis as they typically have a high level of inflammation which leads to oxidation. Research shows that vitamin E supplementation reduces pelvic pain and dysmenorrhea (very painful periods) in women with Endometriosis. 

Vitamin B6 is needed for the balance of hormones in the body. It is needed for a process in the liver that converts oestrogen into a less harmful form, giving it a weaker action in the body, therefore supporting women with endometriosis. 

Vitamin B12 is another nutrient that may be useful to women with endometriosis. Vitamin B12 contributes towards normal homocysteine levels (a blood marker) which can contribute towards the development of endometriosis. 

Magnesium is a mineral that is often not consumed in adequate amounts. It contributes towards normal muscle and nerve function. The communication between the muscles and nerves is an important factor in menstrual related pain, and magnesium supplementation has been shown to decrease pain at the time of menstruation. 

Turmeric contains the active compound curcumin which has been shown in many research papers to have an anti-inflammatory effect. This decrease in inflammation is especially beneficial to those with dysmenorrhea, and studies show turmeric to be effective against both the severity and duration of menstrual pain in women with dysmenorrhea.  

Milk thistle is an herb most famous for its action and support of the liver. A properly functioning liver is needed to convert excess oestrogen into its less toxic and weaker form benefiting those with endometriosis. 

N-acetyl L-cysteine is an amino acid based nutrient that works on several pathways in the body. One of these pathways is the formation of an antioxidant called glutathione. This is made in the body with the help of N-acetyl L-cysteine and reduces inflammation. Studies show that N-acetyl L-cysteine reduces the formation and size of ovarian endometrial cysts. 

Calcium D glucarate is a nutrient that supports the liver's detoxification of oestrogen. These reduced oestrogen levels are beneficial to women with endometriosis. 

Lactobacillus acidophilus is a beneficial bacteria belonging to the lactobacillus family. Beneficial bacteria is needed in the gut in adequate amounts for the proper functioning of the body. Lactobacillus bacteria produce substances in the gut which help to control inflammation. Studies suggest that lactobacillus strains, including acidophilus can reduce the severity of pain in women with Endometriosis. 

To find out more about Yoppie’s condition supplements for PCOS & Endometriosis you can go here. Still got questions? Read our FAQs or ask our experts here.

Our Endometriosis supplement ingredients, deep dive.

Polycystic ovarian syndrome (PCOS) is a condition characterised by multiple cysts in the ovaries, hormone imbalance and insulin resistance. It affects many women, and conventional treatments typically only offer synthetic hormones and diabetic medication. There are plenty of alternatives including nutrition that can make a huge difference to women with PCOS. 

Yoppie’s new Poly Complete Support supplement contains 13 powerful ingredients to target the multiple symptoms of PCOS. We wanted to make a nutritional supplement that combined key ingredients into one formulation to give you everything you need to support your diet and your symptoms. We purposely chose a powder formulation so it didn’t limit the number and dosage of therapeutic ingredients we could include - we just couldn't fit this much in a capsule. Here’s a deeper dive into the ingredients inside the supplement :

Myo-inositol is a type of carbohydrate found abundantly in the body and aids in some hormonal cell signals. There has been some research into the use of myo-inositol and its positive effect on insulin resistance – a common factor affecting up to 70% of women with PCOS. Insulin resistance disrupts the ratio of hormones in the body which can impair egg quality and ovulation. Research has also found that myo-inositol may normalise ovarian function and egg quality which is affected in women with PCOS and one of the causes of irregular menstrual cycles. Rebalancing hormones, insulin and ovulation are some of the key improvements that can be made to improve PCOS. There are 2 types of inositol commonly available on the market - Myo-inositol and D-chiro-inositol. The body requires a much higher level of Myo-inositol, and taking too much D-chiro-inositol can negatively interfere with egg maturation, which is why we have only included Myo-inositol. Getting the right amount of inositol each day is equally as important. High-quality research has found that a 4000 mg daily dose of Myo-inositol is enough to make a significant difference, while avoiding any major side effects. And like with all of our supplements, having high-quality research to back our ingredients is essential. Myo-inositol might also have a few other benefits. There is research that suggests myo-inositol can also help with regulating mood, another benefit for many women with hormone imbalances. 

Chromium is a trace mineral that contributes towards the maintenance of normal blood glucose levels. Elevated blood glucose levels contribute towards insulin resistance, ovulation failure and encourage the production of testosterone in women’s bodies. Both elevated blood glucose levels and excess testosterone are some of the main contributors to PCOS. One study found that women who took chromium for 6 months had a significant reduction in BMI and increased chances of ovulation and regular menstruation. Chromium aids with keeping blood sugar control which has a positive knock on effect on other aspects that may be troubling women with PCOS. Balanced blood sugar levels help to regulate appetite, prevent cravings, encourage the break-down of excess fat stores - especially around the middle and improves skin in women with acne. For some women with PCOS, one of the treatment goals is a reduction in weight which can be greatly aided with chromium. 

Not all chromium is equal however. We have used chromium picolinate in our formula as it is one of the most easily absorbable forms for the body and therefore provides more benefit over other forms. 

Folate has been shown to work alongside myo-inositol in women with PCOS and irregular periods. Folate is part of the B vitamin family and supplementing is officially recommended to all women of reproductive age. The whole B vitamin family helps the body to make energy from food, and research suggests that folate especially may improve metabolic profiles in women with PCOS. Folate is an important factor in keeping a blood marker called homocysteine within range. High homocysteine levels are a common factor in women with PCOS and may contribute towards the condition. Getting folate in the right form is essential for some women. Many women cannot convert the standard folic acid into its active form which is called  methylfolate. This conversion can be particularly problematic for women with PCOS. We have included folate in its active form methylfolate to support your body in the best way we can, and to make sure you will benefit from the nutrients in this supplement. 

Beta carotene is an orange pigment in foods which has several benefits to the body. It converts into vitamin A, as and when the body requires it. Some research suggests that vitamin A is involved in the maturation of the egg. Research found that women with PCOS had altered ability to synthesis vitamin A, this therefore increases your need for vitamin A and beta carotene. 

 Vitamin D deficiency is widespread, especially among women with PCOS. Vitamin D is needed for the normal synthesis of some hormones relating to women’s health, so taking daily supplementation is essential for women with PCOS. One study found that women with PCOS and high enough levels of vitamin D are significantly more likely to achieve pregnancy following IVF. Vitamin D also provides a multitude of other benefits, so you may see some positive changes in other areas too. 

Vitamin C is a water-soluble vitamin that contributes towards the protection of DNA, proteins and fats from oxidative damage. Oxidative damage can interfere with hormone balance. Some research has suggested that vitamin C may improve progesterone levels in women with PCOS. Vitamin C is also excellent for your skin as it helps with collagen and your resistance to infection. This has excellent benefits to women with hormonal acne. 

All of the B group vitamins work together and can have a positive role in the health of those with PCOS. Vitamin B6 especially contributes towards the regulation of hormonal activity, and B5 contributes towards the metabolism of steroid hormones (including sex hormones) and some neurotransmitters, especially stress hormones adrenaline and cortisol. The stress hormones work in balance with sex hormones, and for there to be a balance of sex hormones in the body, the stress hormones must be functioning properly. Vitamin B2, often referred to as riboflavin is another nutrient that contributes towards the protection of cells from oxidative damage which has some benefits for women with PCOS. 

Zinc is an essential mineral that contributes towards normal blood testosterone levels which are frequently elevated in women with PCOS. Zinc is also needed for normal fertility and reproductive function and may have a positive effect on overall hormone levels and ovulation in women with PCOS. 

Molybdenum is a trace mineral that contributes towards the protection of DNA, proteins and fats from oxidative damage. As we know excessive oxidation impairs fertility, it is essential to consume enough antioxidant nutrients including molybdenum. Molybdenum is not a nutrient often discussed, yet it is essential for your health and for women with PCOS. 

N-acetyl l-cysteine is used by the body to make an enzyme called glutathione. Glutathione is the body’s major antioxidant enzyme that helps to protect cells from oxidative stress. Excess oxidative stress may impair fertility and menstrual regularity. Research suggests that reducing oxidative burden on the body and therefore taking NAC could improve fertility. Improving menstrual regularity is certainly a bonus for many women reading this, so we couldn't leave it out from our Poly Complete Support formula. 

To find out more about Yoppie’s condition supplements for PCOS & Endometriosis you can go here. Still got questions? Read our FAQs or ask our experts here. 

Why we selected the ingredients in our PCOS supplement

We work with exceptional specialists who ensure our PMS & condition supplements are formulated based on the latest research in women's nutrition. Shona Wilkinson is a registered nutritionist who has worked in the supplement industry for over 10 years and has extensive experience of supporting women’s health in clinics, supplementation advice and supplement formulation and development. We sat down with Shona to learn more : 

Can you talk us through the work you do and how you got into nutrition?

I was initially a lawyer then chose a totally different career. I firstly qualified as a personal trainer in a gym and then as a life coach.  I realised that nutrition was the missing link and then qualified as a Registered Nutritionist. I initially worked in a clinic but came more and more interested in supplementation.  I was lucky enough to get a job with one of the top London specialists in supplements where I built my knowledge. This led me to becoming an expert in supplement formulations and the retail of supplements. I travel to various countries to attend their trade shows to see any emerging trends and interesting new ingredients. I think it’s fair to say that I’m obsessed with supplements!

When did your interest in women's health in particular first spark?

I have always been interested in women’s health.  While working in the gym I would see women working out every day yet complaining that they can’t lose weight. Just making a few tweaks to their diet made a huge difference. Women’s health is complex and changes as we age – having to deal with PMS and then the menopause for example.  There is so much that can be done to help women though these changes with diet and supplementation.

 Can you talk us through some of your favourite foods or supplements and the benefits they have on our health?

I like supplements that are symptom and health condition led.  This way you can ensure that you are getting a good supply of the right nutrients for your condition.  This saves taking lots of individual supplements which can be more costly.  The synergistic effect of the nutrients working together can also outweigh the benefits of taking the nutrients separately. As far as food is concerned, you can’t go wrong with dark green leafy vegetables.  They are packed full of nutrients!

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 don't give their symptoms the attention they need?

 There is certainly an acceptance of pain and discomfort around menstrual health as if it's something we just have to accept and get on with.  It's almost as if it doesn’t occur to people that it can be any other way.  I believe that things are starting to change and there is an increased awareness that we can change and help the way our body deals with menstruation and its symptoms.  This is partly due to being able to actually talk about it!  For many years it has been a hidden subject that was not to be discussed and was thought to be inappropriate to talk about. Times are changing and now we are more comfortable to have this topic as a conversation.  Having an open conversation about symptoms and comparing them with each other makes us feel that we aren’t the only ones and that there are options to help us. It is important to listen to our bodies and notice changes and feelings. Being aware of your body can be one of the most valuable tools we can have to help deal with our health. 

How important do you believe the right ingredients and diet is in helping to support women's health?

 Our diet is vital for good health.  It is a way of delivering those essential nutrients to our body to help it work properly.  If we don’t eat correctly this can affect us almost immediately. I have seen many cases where someone changing their diet has transformed their life. Just a few small changes can make a huge difference to how we feel.  It is important to make sure that these changes are easy to adapt into your lifestyle and don’t restrict us too much.  We want to enjoy our food and introducing new foods into our diet can often be a revelation. Eat healthily but still enjoy your food!

What are some of the most common myths people tend to believe and come across when it comes to food and nutrition?

 We are inundated with advice on nutrition – mainly from people who aren’t qualified to give this advice!  It is also important to remember that what works for one person could be entirely wrong for another person. It is easy to overcomplicate nutrition.  Stick to the basics and don’t make it a topic of “good” and “bad” foods. We are constantly learning about nutrition and changing opinions.  For many years we were taught that fat was bad for us which we now know is incorrect. Calorie counting has been discredited frequently – you can’t say that a chocolate bar and a portion of mackerel are the same for our health just because their calorie content is similar! Only take advice from someone qualified to give it and if it can be personalised advice then that’s even better. 

Are there any other nutritionists or health experts that inspire you at the moment?

I love the fact that Dr Chatterjee is bringing awareness of health and nutrition to the general public. The exceptional nutritional knowledge and amazing cooking skills of Dale Pinnock make a great combination. To get advice from the nutritionist Mark Killick in a clinic environment is an absolute honour. 

What do you like to do on days off? How do you relax and unwind?

 I read – a lot!  I usually have about 3 books on the go at once - I then swap between them according to my mood.  I usually have a combination of a technical book for nutritional knowledge, an autobiography and then a trashy novel for relaxing and switching off!  I also enjoy running with my running club and weight training. 

What advice would you give to people who are keen to start educating themselves on nutrition?

Only take advice from people who are qualified to give it and keep it simple.  Start by making just a few small changes at a time otherwise it can become overwhelming.  You will be surprised how a few small changes can make such a difference to your health.  You can then build on this and make a few more changes but make sure you still enjoy your food!  You can of course do a short course if you would like. Many colleges offer this as a way for personal knowledge that will also help benefit your friends and family.

Getting to know Yoppie expert : Nutritionist Shona Wilkinson

This week is BIG for me and for Yoppie. We are continuing our mission to support women on their menstrual healthcare journey as we launch two new condition targeted supplements, which we believe are some of the most comprehensive on the market. With millions of women suffering with menstrual health conditions every day, I thought it was important to share my journey…  

On the 14th of April my son Maxim turned 3 years old and those 3 years just flew by. Randomly it also took around 3 years to conceive Maxim, but those 36 months were by far the longest of my life. I remember every month wishing for that positive pregnancy test, yet every single month a negative test came back. For everyone that is on their baby journey, I am sure you can relate - you literally get addicted to using ovulation and pregnancy tests. On the last day of my cycle I would buy one of those “early” tests, wake up early in the morning and pee with the hope of it returning two lines. I already knew how I would surprise my husband, but that surprise plan was never needed. 

In late 2017, after 2 years into our pregnancy journey, I saw a gynaecologist to help get a better understanding of my fertility. He ran some hormone tests and a transvaginal ultrasound. We spoke about my history and I shared my cycle data from the various apps I was using at the time. He diagnosed me with polycystic ovary syndrome (PCOS) and prescribed me clomid. 

I had no idea what PCOS was and turned to google to learn about it. How come we always need to turn to “doctor google” when it comes to these things? After doing my own research it was clear to me that I had been experiencing PCOS symptoms for many years. 

I've been tracking my cycles for years, but never did the app tell me “your symptoms are telling us that you might have PCOS.. would you like to learn more about it?”

Millions of women suffer with menstrual health conditions

What was clear to me was that I was not alone! PCOS is a very common metabolic, hormone and reproductive disorder that affects 1 in 10 women. It is a disorder that can impact multiple aspects of our lives, not just fertility. During my research into PCOS I also discovered more about Endometriosis, a disorder that can take around 7.5 years to diagnose. 

Endometriosis is a chronic disease that is characterized by severe pain which can make everyday life miserable.  This pain is caused by inflammation and scarring from endometrial tissue similar to that in the womb growing elsewhere in the body.  This tissue breaks down and bleeds just like the lining of the womb during each menstrual cycle. What I didn’t know was how it affects other systems in the body such as immune health, digestive health and liver function. 

Fast forward to 2022, in a study we did here at Yoppie we found that over a quarter of women suffer from menstrual health issues, such as severe PMS symptoms, PCOS and Endometriosis having the most detrimental impact on social lives, our relationships and our professional lives. Worryingly, almost half (48%) stated that they hadn’t been able to get the medical help required with just 37% using additional resources such as supplements or Femtech platforms to better manage their menstrual health. 

Although we recognise there is no cure for these conditions, dietary changes and lifestyle choices as well as food supplementation, can help alleviate some symptoms. I am therefore excited to share with you our new range of supplements that target the multiple symptoms of PCOS & Endometriosis. They were born out of conversation, my personal experience with PCOS and the need for more accessible and researched solutions. With these products, I hope more people that suffer with these conditions will get a high quality supplement with ingredients backed by science, that have been carefully formulated by expert women’s health nutritionist, Shona Wilkinson.  These all-in-one symptom targeted solutions, we hope will make a difference to the lives of many.

We believe that turning to the contraceptive pill should not be the only way of managing hormonal imbalances or your menstrual health condition. We have challenged the norm, turned to science and innovation with these supplements and will continue to provide education and resources that aim to help make living with these conditions easier.

You can learn more about Yoppie's PCOS & Endometriosis condition supplements here. 

You can be an advocate of your own menstrual health and articles on these conditions on our scientifically checked Full Stop blog can be a good place to start. However, it is important to consult your doctor to identify what you’re suffering from, whether that’s Endometriosis, PCOS, or something else. Recording your symptoms should be the first step, followed by a trip to your GP to start the conversation.

Got a question about menstrual health conditions? 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 your organic tampons and supplements for PCOS or supplements for Endometriosis as you can get them delivered easily & regularly through your letterbox. 

Menstrual health condition support, finally.

Confession time: I am so over talking about periods. Stay with me here! As the founder of a period care company this statement probably makes no sense, but what I mean is, I’m sick of talking only about periods. Our 100% organic, plastic-free pads and tampons will always be at the core of our range, but we want to focus on more than the bleed week and shine a light on the other three phases of your menstrual cycle.

As we launch the next phase of Yoppie’s journey, I wanted to introduce it to you myself; we’re empowering you to ride every single phase of your cycle, from bleed to egg drop and back again. We’ve got a whole new outlook on what it means to menstruate, and I’m excited to share our new direction with you.

Here’s what’s happening at Yoppie… 

Why we’re no longer talking about (just) periods

We’ve spent years perfecting our tampons and pads, and they’re pretty perfect, if I do say so myself! But the more we speak to our community about what you really need and want each month, the more we realise it’s time for the next phase of our journey to begin. 

We’re reimagining the entire menstrual cycle, from the energetic follicular phase to the troublesome luteal phase and beyond, to make sure you (yes, you) have the ability to take full control of every symptom your cycle throws at you. How? By tuning in to what your body needs at all times, and giving it exactly that. And if you’re thinking “wait, but how do I know what my body needs?!”... that’s what your personalised Yoppie dashboard is for. 

We’re helping you tune in to your cycle 

For too long the only question you needed to ask yourself was “is it a regular or a super-absorbent tampon kinda day?”. And while that might work for some, I’m guessing you’re here because your cycle isn’t as neat and punctual as historical period ads would have you believe. (I mean seriously, why are women always playing tennis?!)

It’s time to stop letting Mother Nature get the better of you, and take control of your cycle. Not just the bleed week, all of it. The acne days. The anxious days. The days when you can barely make it off the couch let alone do a HIIT class. Instead of plugging up on bleed days and pretending the rest of it’s not happening… what if you listened to your body and provided what it needs to feel happy, healthy and confident at each phase? Here’s a quick look at what’s going on during your cycle:

Want to learn what phase you’re in right now? Click here to find out, and share yours on IG tagging @itsyoppie with #MYPHASE for the chance to WIN exclusive merchandise every week. 

We’re turning up the volume on personalisation

… and turning down the friction on understanding your own individual cycle. In the (sort of) words of Forrest Gump; period care shouldn’t be like a box of chocolates, you should know what you’re going to get. Personalised cycle care should not require a trip to the doctors and an expensive hormone test. Quality information should be readily available to you, and quality products should be easily accessed without leaving the comfort of home. 

We’ll always offer our 100% organic, eco-conscious bleed products, game-changing PMS supplements, hormonal skincare masks and science-backed info on our Full Stop blog, but we’ve got a few new things up our sleeve for those dealing with specific conditions as well as our brand new ‘shop by symptom’ function on our website. These updates move us closer to ensuring absolutely everyone can treat Yoppie as a one-stop-shop for their cycle.

Your menstrual cycle is unique to you so a one size fits all just won’t do.  Let us recommend what is best for you and your cycle by answering a series of questions about your cycle so we can create your perfect menstrual health plan here. Login & manage at any time on your dashboard.

Help us create the future of menstrual healthcare! If there’s something you want to see in our range or a problem we might be able to help you solve, we’d love to hear it. Get in touch in our private Facebook group, or reach out to @itsyoppie on Insta to tell us what you think.

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