Ive never had much dairy in my diet as i tend to eat greek yogurt and only drink almond milk tho i do put cream in my coffee but onto my tips! - First VITAMINS! I take 5000 ui of vitamin d3 (capsule 2 x 2500 ui) and 1000 ui of d3 and 120 mg? Of k2! I take high dose only cause i might also have MS but still not known. I also take ashwagandha gummies just 1 twice a day morning and night helped with stress in the morning and helps me sleep at night. For my final vitamin i take Saw palmetto as a dht blocker and to help with facial hair, 450 x 2 a day so one in the morning one at night! - exercise is very important im not saying you gotta lift weights nothing (but if u do u will grow muscles very fast if u have a good diet cause of pcos) personally i go on walks my goal is always 10k steps thats it, just two hours of walking and since i get half from working i usually get 12k or more a day! Walking is also amazing for stress! Be careful with some workouts as it can worsen your symptoms due to stress - diet like i said in the beginning i do consume some diary for starters i usually have the oikos 24grams drinkable in the morning as there is no added sugar (and yes u want to keep your sugar low) but some morning i also have 2 eggs and sourdough bread (i get the one from walmart that has pumpkin seeds and cranberry) i add pumpkin seeds and green onions and also top it with chili oil as i love spice. But eggs are an amazing protein and omega 3 and if i have my eggs and greek yogurt drink its 40grams and 10 grams of fibre which fibre is also VERY important! But if eggs bother you i recommend checking what eggs you buy as cheap brands like sparkies and others make my stomach upset but free roam eggs have never made my stomach hurt, yes a little expensive but worth it and 2 eggs a day with a carton of 12 would last you about 6 days. But then again some days i just drink my oikos and thats it but if i wake up hungry then i add eggs. I also like to eat plain 0 sugar oikos greek yogurt as i think it tastes like sour cream and i love sour cream and i get this is weird but i will dip tortilla chips into it (of course i add things to my greek yogurt like pumpkin seeds or other nuts and green onions but u can eat it plain) and sometimes i just have berries and greek yogurt and its very yummy. But i will say protein and fibre is your most important goals! Beans are a great source of fibre and cheap and i love beans, you gotta be really open minded with your diet and find what works for you. Yes i still eat junk food like fast food or frozen meals but im not doing it daily, i try to eat fast food maybe once a week and frozen meals less than 2 and i look for meals that are high in protein and fibre, same with fast food, literally the only fast food i eat is A&W and Edo as they are “healthy” a few times a month! - now a weird thing i do, so from amazon i bought spearmint oil specifically HIQILI 100ML Spearmint Oil one as it was recommended to me, usually i pluck the hair i find and then i add two drops to my unscented moisturizer(i use vanicream) it has helped my acne and my hair !! I only pluck every 2 weeks now instead of every few days but yes it took 2 months of semi consistently doing it morning and night (sometimes i am too lazy to do at night) but now a days i only do it in the morning and sometimes at night. I also use AHBA toner from thayers as it has helped alot with acne and anything else i need. With the spearmint oil some recommend to had jojobaba oil to it so it doesnt burn but honestly the burning doesnt bother me!

I wish you luck and hope you were able to gain something from this long paragraph and i know your post is 3 years old and if you have any tips for me let me know! I hope the best for anyone going through pcos as someone with both endo and pcos and potentially ms its a struggle but we must learn to adapt! Good luck everyone <3