Getyourgloww

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03/10/2026

chp 2/12 — why these habits help manage PCOS 🤍

consistent routine: hormones love routine especially when it comes to sleep, exercise, & eating! keeps your metabolism steady

hydrogen tablets: reduces inflammation & improves recovery

meditation: reduces stress & balances cortisol which keeps hormones like progesterone balanced & androgens down

anti-inflammatory foods: reduces inflammation which reduces breakouts & PCOS symptoms

glow culture supplement: balances gut health which balances hormones, reduces cortisol, & promotes healthy, glowing skin

giving myself grace: practicing grace is really hard as a perfectionist but PCOS is not a condition you can necessarily heal, you can reverse symptoms but there will always be a disposition for the condition & that’s why it can flare up when you’re stressed or sick or whatever your body decides

hope this helps xx

03/04/2026

you might have a hormone DETOX issue not a hormone production problem…

most hormone imbalances come from hormones not getting removed from our body properly so they get reabsorbed

this usually happens with estrogen which leads to estrogen dominance aka PMS, acne, painful periods (things we don’t like)

so the goal of eating certain foods is to help remove hormones properly ✨

these 5 “foods”can help balance hormones:
fiber
cruciferous vegetables
omega 3
antioxidants
probiotic rich

I added tips to actually eat more of these is in each pic!!

do you feel like your diet helps you balance your hormones?🥹

02/28/2026

I added Spotify link in my bio to these 🎧🤍

balancing our hormones is a mind body soul ordeal so learning not just about health, but also stress, self confidence, and burnout all relates to hormone harmony ✨

hope this helps xx

02/23/2026

the best investment I’ve ever made for my health !!!

our gut microbiome is connected to every system in our body including hormones & mental health which I was experiencing major issues with both 🥲

I also had chronic BV & yeast infections for years which ended up being because of antibiotics & my diet …

once I learned about the gut microbiome in college I knew I needed to change & the investment paid off 🥹

removing inflammatory foods & eating healthier literally changed my life bc it inspired me to become healthier in all aspects of my life

If I was starting my gut health journey over this is the process I would follow 🫶🏻

this is also not medical advice & I highly recommend seeing a functional or naturopathic doctor for help along with this process!

what’s the most challenging part of gut health for you?🤍

02/21/2026

swipe for recipes ✨ what are you making first??

these are my recent anti-inflammatory, balanced eats for managing PCOS 🥹

lmk if you try any of them out!!

02/08/2026

my hormone balancing habits 4 life

02/03/2026

ch 1/12 — why these habits help PCOS & hormones:

30+ grams of fiber daily — fiber helps to detox excess hormones! + it keeps you fuller for longer & nourishes good gut microbes

Glutathione w vit c — this also supports detox pathways & lowers inflammation! Take on an empty stomach first thing in the morning

balancing my plate at every meal with healthy fats, protein & fiber keeps blood sugar stable — this is key to increasing insulin sensitivity

lymphatic drainage in the morning — reduces puffiness & gets blood flowing which supports hormones

nighttime inositol — an amazing supplement for PCOS that supports healthy ovulation & insulin levels. I take it at night bc it makes me sleepy

hope that helps xx

01/26/2026

why I take these at 28 for hormones🤍

spore forming probiotic - gut health is connected to every system in our body especially hormones through the gut-liver axis!

holy basil extract - regulates cortisol & can lower it if too high which helps keep progesterone levels balanced

pomegranate extract - is high in antioxidants that lowers inflammation & helps to balance estrogen

all 3 of these supplements are in glow culture which is a powerful capsule I’ve been taking for 7 months! It’s been life changing for my hormones & PCOS 🫶🏻

details in my bio!

01/17/2026

recipes ↴ eating healthy doesn’t have to be boring!!

I’m obviously obsessed with breakfast but I’ll share more lunch & dinner ideas next week — I just ate a lot of the same things because I had leftovers of the roast, salmon, & beef chorizo!!

I did not get tired of any of these meals tho bc they were all so GOOD

here’s the recipes:

smoothie
- 1 cup frozen fruit ofyc
- 1 cup frozen spinach (needs to say fully cooked - Whole Foods does not fyi)
- 3T chia seeds
- 1/2 cup yogurt
- 2 cups liquid (1 cup milk ofyc + 2 cup water)
- 1 scoop protein powder

beef chorizo (the lazy way)
- 1 lb ground beef
- 5 cloves garlic, minced
- 2 tablespoons ancho chile powder
- 1 tablespoon sweet paprika
- 1 teaspoon smoked paprika
- 11/2 teaspoons salt
- 2 teaspoons dried Mexican oregano
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 4 tablespoons cider vinegar

mix all together then let it sit in the fridge for at least an hour & then cook

salmon (2 fillets)
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tsp thyme
- 4 rosemary sprigs
- 1 lemon
- extra virgin olive oil
- 1/2 cup fresh parsley

put salmon on tray with parchment paper then coat with olive oil (I spread it around the tray too)

squeeze 1 half of the lemon on the salmon generously then add seasonings

place some of the rosemary on top of them salmon and then around. Add lemon slices on top. Sprinkle finely chopped fresh parsley on top of everything

cook in the oven for 15-20 minutes on 375-400 until it reaches internal temp of 145F

roasted carrots & sweet potatoes:
wash & peel sweet potatoes (I prefer peeled) then cut into 1-2 inch pieces then place onto tray with parchment paper

then wash carrots (I love the multi colored ones) and add onto tray

cover everything generously with olive oil then season with:
- salt
- pepper
- garlic powder
- finely chopped fresh parsley

roast on 450 for 45 minutes until both are soft (can easily stab with fork)

see you next week!!!

01/07/2026

supplements are super effective at managing PCOS symptoms! here’s my daily routine:

before breakfast:
I’ll take ONE of these (i rotate)
- berberine
- Glucobitters
- Metabolic guard

After breakfast:
- glow culture
- vitamin D
- PEA
- saw palmetto
- omega 3 (forgot to mention but SO good for
inflammation)

before lunch:
- either Glucobitters or metabolic guard

before bed
- magnesium
- inositol

hope this helps xx

12/30/2025

how I’m healing in 2026 ↴

2025 started off rough … i felt so stuck & couldn’t get out of my own way until …

months of hard work & not giving up paid off!!

the anxiety I was experiencing finally calmed down, I’ve gotten my PCOS symptoms more managed & my skin is finally not breaking out 🥹✨

here’s what helped me & what I’m going continue doing in 2026:

for anxiety:
- practicing mindfulness when I get anxious thoughts — focus on what’s around, who I’m with, what I can hear, & how I can make a situation more fun
- taking glow culture for the holy basil extract which is an adaptogen that regulates cortisol. This has helped me feel calmer during the day & sleep better at night!
- through therapy I learned that my thoughts create my emotions which creates my behavior. I’m going to continue breaking thought patterns & habits that were causing me to feel anxious

for PCOS:
- being disciplined with blood sugar balancing supplements & balanced meals
- taking inositol! Inositol is one of the best supplements for PCOS & supporting ovulation. I take it at night because it makes me sleepy
- prioritize movement — Pilates 3 times a week and walks everyday!
- continue adding in more veggies & fruit into my diet! This supports gut health & adds in more fiber which is SO important for blood sugar balance

for acne:
- reducing stress + managing PCOS to prevent high androgens
- stay consistent with supplements like saw palmetto, DIM (1st half of cycle), & glow culture
- only use non comedogenic makeup!!
- do lymphatic drainage every morning to keep lymph moving & reduces puffiness

thanks for being a part of my journey this year xx cheers to 2026 💌

12/27/2025

How I got diagnosed with PCOS ↴

I didn’t even know what PCOS was until last year 🥲 now it’s my whole personality lol

I went to my doctor struggling with acne, weight gain, anxiety, & blood sugar crashes. My doctor just looked at me and said “I was not overweight enough to have PCOS and I was just anxious” … this made me feel completely disregarded.

PCOS shows up differently for everyone & all different body types. I know I wasn’t very overweight at the time, but I had gained 15 pounds kinda out of no where. One persons PCOS symptoms could be completely different from someone else’s & that’s why PCOS is misunderstood and dismissed.

Howeverrr my blood work WAS showing signs of hormonal imbalance like high testosterone & low progesterone. This doctors response bugged because I KNEW something was wrong. So, I found a functional doctor and did more blood work!

This time I was taken seriously and my blood work showed I had an imbalanced LH & FSH ratio, low progesterone, high androgens, high bad cholesterol, & low vitamin D.

& turns out I I do have PCOS bc I have irregular periods & symptoms of high androgens like acne, anxiety, unwanted hair growth, weight gain, blood sugar crashes, & puffiness!!

The fact I knew I had PCOS helped me make changes so I could improve symptoms like insulin resistance!! Within a few months I saw huge changes in my symptoms and felt so much better.

So, the number one lesson I learned is advocate for yourself! You know your body best and if someone’s not listening to you, find someone who will.

Have you experienced this with doctors too?😭 we’re on this PCOS journey together girls xx hope this helps!!

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Los Angeles, CA

Website

http://getyourgloww.com/

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Mary Kay Cocharo, MFT
11500 W. Olympic, Suite 614

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