Hey, I’m Dr. Jess. I’m a naturopathic doctor focused on all things reproductive and hormonal health.
I got into this work because of my own experience getting diagnosed with Polyendocrine Metabolic Ovarian Syndrome, or PMOS (previously referred to as PCOS,) at the age of 16. I experienced firsthand how naturopathic medicine completely changed the trajectory of my health. I vividly remember my doctor telling me back then to either go on the pill or do nothing at all. If you are reading this, I’m sure that frustrating scenario sounds all too familiar.
Through my own journey and working with hundreds of patients, I kept seeing the same things over and over again. We share this frustrating experience of not learning nearly enough about our bodies, being told our life-disrupting symptoms are "normal," and we don’t know where to turn for real guidance and support.
A big part of what I do, both in clinic and in community, is talk openly about the things we should’ve learned about our bodies but never did. Outside of 1-on-1 practice, I’m the founder of The Sapphic Wellness Summit and co-founder of The PMOS Circle. These spaces are centered in education, community, and healing.
September is PMOS Awareness Month. To mark it, DIVA has partnered with me to provide real, accessible education on what PMOS actually is, what the symptoms and treatments look like, and what you truly need to know to advocate for yourself.
3 Steps to Confirming a PMOS Diagnosis
If you suspect you might have PMOS, here are three essential steps you need to take to get a proper PMOS diagnosis.
1. Track Your Symptoms
Start paying close attention to your body and cycle. Note when your period starts and ends, your pain levels, PMS symptoms, and your flow. If you use a DIVA Cup, you can actually use the built-in measurement lines to track your flow. This is incredibly helpful data for your doctor to determine if your bleeding is heavier than normal.
Beyond your period, make a daily note of other key PMOS indicators:
- Acne breakouts
- Excess hair growth (hirsutism)
- Hair loss
- Fluctuating energy levels
- Weight changes
- Mood swings
Tracking these changes throughout the month helps us pinpoint patterns, choose the right blood tests, and design a treatment plan that actually fits your life.
2. Ask for the Right Testing
Having symptoms that look like PMOS doesn’t automatically mean you have it. This is one of the most important, yet frequently missed steps I see in my practice. PMOS is a diagnosis of exclusion. This means a doctor must rule out other conditions that mimic its symptoms before giving you a definitive label.
Tests that can rule out other conditions:
- Prolactin
- AM Cortisol
- 17-OHP (17-hydroxyprogesterone)
- Full Thyroid Panel
Other tests will be important to assess (i.e. nutrient deficiencies, insulin + blood sugar, menstrual hormones, testosterone and other androgens etc.) Thorough testing is crucial.
3. Find Supportive Healthcare Providers
This is definitely easier said than done, but it makes a world of difference. You deserve a team that looks beyond the "take the pill” or “watch and wait" approach. Look for providers who are willing to run complete lab testing, offer specialist referrals when needed, and discuss comprehensive lifestyle care.
Moving Beyond Birth Control: 5 Strategies for PMOS Management
As someone diagnosed with PMOS, I know firsthand that treatment options can feel incredibly confusing. On one side, conventional doctors often prescribe the birth control pill as your only option. On the other side, you open social media and are bombarded by fitness and wellness influencers telling you everything you're doing is wrong.
"Don’t eat oats."
"Have more protein, but absolutely no dairy."
"Exercise, but never do HIIT."
This endless stream of contradictory advice can be confusing and overwhelming. But internationally recognized medical guidelines say something very different: nutrition changes, exercise, and sleep support are recognized as first-line therapies for PMOS, even though they are rarely discussed during a standard doctor's visit.
If you want to manage your symptoms sustainably, here are five evidence-based areas where you can actually start:
1. Movement
Find forms of movement you enjoy and can sustain. There is no "bad" exercise for PMOS. You can run, do Pilates, or take HIIT classes if they make you feel good. What the research does show us is that a combination of weight training and cardio makes the biggest positive impact on metabolic and hormonal health. This is true for all bodies experiencing hormone transitions throughout the month.
2. Build Balanced Meals
With PMOS, it is significantly more important to pair your foods properly than it is to cut out entire food groups. Focus on building plates that combine protein, fibre-rich carbohydrates, healthy fats, and plenty of colourful fruits and vegetables.
Example 1: If you are having pasta, add a protein source directly to it, and pair it with a side salad tossed in olive oil for your fibre and healthy fats.
Example 2: Make a taco bowl loaded with quinoa, your choice of protein, avocado, and a variety of sautéed veggies.
3. Prioritize Consistent Sleep
Your circadian rhythm matters, so aim for a realistic, consistent sleep schedule and try your best to avoid blue light from screens before bed. PMOS is structurally linked to higher rates of sleep disturbances, poorer sleep quality, and sleep apnea. Because of this, we often need to look deeper into sleep hygiene than just telling someone to "get 8 hours."
4. Create an Evidence-Based Supplement Plan
If an influencer tells you that you need a 10-step supplement routine for PMOS, they are likely just trying to sell you something. Supplements like N-Acetyl Cysteine (NAC), Inositol, and Vitamin D have fantastic clinical research backing their use. However, there is no one-size-fits-all routine. We all have different bloodwork, symptoms, and health goals. While lifestyle and nutrition are enough for some, targeted supplements can help move the needle forward while you build your daily foundations.
5. Practice Stress Management
This isn't because PMOS is "all in your head." It’s because chronic stress directly impacts your sleep, hormones, mood, metabolic health, and blood sugar, all of which can worsen your lab markers and symptoms. Find what brings you genuine joy and lowers your nervous system's alarm bells, whether that is mindfulness, art, music, nature, yoga, or dance.
Your Health is Individual
You do not have to execute all five of these strategies perfectly to see results. PMOS care should be completely individualized to your body and, most importantly, sustainable for your lifestyle. Getting the right information and partnering with a healthcare provider who truly listens is where real healing begins.
