3 Common Mistakes People Make When Trying to Conceive with PCOS (And How to Avoid Them)

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If you have PCOS and you’re trying to conceive, I want you to know something important: you are not alone in this struggle.

PCOS is the leading cause of anovulatory infertility—meaning infertility due to irregular or absent ovulation. It’s why many people with PCOS find themselves in fertility clinics, often feeling frustrated, dismissed, or overwhelmed. And yes, PCOS does increase the risk of miscarriage and pregnancy complications.

But here’s what I also want you to know: with the right support and understanding of your body, natural conception is genuinely possible for many people with PCOS.

I’ve been working with people navigating PCOS and fertility for over a decade now. I’ve had the privilege of helping many who were told they couldn’t conceive naturally go on to have healthy babies. It’s deeply personal work, and it starts with understanding—and avoiding—three common mistakes.

Mistake #1: Neglecting Your Own Health While Focusing Only on Pregnancy

I understand the overwhelming desire to focus on your baby-to-be. When you’ve been trying to conceive for months or years, it’s natural for that longing to consume your thoughts and energy.

But here’s the truth: your health and wellbeing are the foundation for conception and a healthy pregnancy.

Think of it this way—your body needs to feel safe, nourished, and balanced to support the complex process of creating new life. When your body is in a state of stress, inflammation, or metabolic dysfunction (all common with PCOS), it’s sending signals that this might not be the optimal time for pregnancy.

This doesn’t mean you need to achieve “perfection” before conception. That’s an impossible standard, and it creates unnecessary pressure. What it does mean is that investing in your own wellbeing—managing your blood sugar, reducing inflammation, getting adequate sleep, supporting your mental health—creates the conditions your body needs to ovulate regularly and sustain a pregnancy.

What to do instead:

Shift your mindset from “I need to get pregnant” to “I’m creating the healthiest environment possible for conception.” This might include:

• Working with a trusted health professional who understands PCOS

• Addressing any nutrient deficiencies (particularly vitamin D, magnesium, folate, and B12)

• Managing any underlying conditions (thyroid dysfunction, insulin resistance)

• Prioritising sleep and stress management

• Nourishing your body with whole, anti-inflammatory foods

When you support your body, your body can support new life.

Mistake #2: Underestimating the Power of Your Food Choices

I hear this often: “I’ve tried eating better, but it didn’t work.”

Here’s what I’ve learned over years of working with PCOS and fertility—nutritional changes are foundational, not optional. And they’re often more powerful than people realize, particularly for PCOS-related fertility challenges.

Why? Because PCOS is fundamentally a metabolic and inflammatory condition. The foods you choose either support metabolic balance and reduce inflammation, or they worsen insulin resistance and fuel inflammatory processes that interfere with ovulation.

Let me be specific about what matters:

Blood sugar stability is critical. When you eat high-glycemic foods (refined carbohydrates, added sugars, processed foods without adequate protein or fat), your blood sugar spikes, insulin follows, and over time this creates the insulin resistance that directly interferes with ovulation.

The solution isn’t a restrictive diet—it’s a sustainable way of eating that prioritizes:

• Low-glycemic carbohydrates (vegetables, legumes, whole grains in moderation)

• Adequate protein at each meal (supporting satiety and blood sugar balance)

• Healthy fats (olive oil, avocados, nuts, seeds, fatty fish)

• Leaving added sugar to what you receive from fruits and vegetables

• Eating regularly (skipping meals creates blood sugar instability)

Anti-inflammatory foods matter, too. Chronic inflammation affects egg quality, implantation, and early pregnancy health. Focus on:

• Colourful vegetables and antioxidant-rich fruits

• Omega-3 fatty acids (fatty fish, flaxseeds, walnuts)

• Herbs and spices (turmeric, ginger, cinnamon)

• Fermented foods for gut health

This isn’t about perfection. It’s about consistency. Small, sustainable changes maintained over time create the metabolic shift your body needs.

What to do instead:
If nutrition feels overwhelming, start with one change:

• Add a handful of almonds or walnuts to your daily routine for blood sugar support

• Include a palm-sized portion of protein at each meal

• Replace one processed snack with a piece of fruit and nut butter

• Swap sugary beverages for water or herbal tea

These simple steps, maintained consistently, create momentum. And momentum creates change.

Mistake #3: Not Managing Stress Effectively

This one is particularly painful because infertility itself creates enormous stress—and that stress can worsen the very fertility challenges you’re facing.

Let me explain the mechanism so you understand why this matters.

Your hypothalamus—a small but powerful part of your brain—regulates both your stress response and your reproductive hormones. When you’re chronically stressed, your body produces stress hormones (cortisol, adrenaline, noradrenaline) that directly affect your reproductive system.

These stress hormones can:

• Disrupt ovulation or prevent it entirely

• Change blood flow to your uterus

• Interfere with implantation

• Worsen insulin resistance (which further disrupts fertility)

• Reduce libido and intimacy

And here’s the cruel cycle: the disappointment of not conceiving, the anxiety about timing, the fear of never becoming a parent, the strain on your relationship—all of this creates more stress, which further impacts your fertility.

I’m not suggesting you can simply “relax and get pregnant.” That’s dismissive of the very real challenges you’re facing. What I am saying is that actively managing your stress response is a genuine fertility intervention, not just nice-to-have self-care.

What to do instead:
Stress management needs to become a daily practice, not something you do only when you feel overwhelmed:

• Mindfulness or meditation: Even 10 minutes daily can regulate your nervous system

• Gentle movement: Yoga, walking, swimming—activities that feel nourishing rather than depleting

• Sleep priority: Aim for 7-9 hours nightly; sleep deprivation worsens stress and disrupts hormones

• Connection and support: Whether that’s therapy, a support group, or trusted friends—isolation increases stress

• Boundaries around fertility tracking: Constant monitoring can increase anxiety; find a balance that works for you

• Professional support: If you’re experiencing depression, anxiety, or overwhelming stress, working with a mental health professional who understands infertility is valuable

The research is clear: reducing stress through these practices can normalise menstrual cycles and increase the likelihood of conception and successful implantation.

There Is Hope

These three mistakes are incredibly common, and if you recognise yourself in any of them, that’s okay. You’re not failing—you’re learning.

I’ve seen countless people with PCOS shift these patterns and go on to have healthy pregnancies, including those who were told natural conception wasn’t possible for them.

Tennille is one of those stories. After 3 1/2 years of trying to conceive, she implemented these evidence-based strategies—focusing on her overall health, transforming her nutrition, and managing her stress. She lost 10 kilograms, her PCOS symptoms improved, and three weeks before her wedding, she discovered she was naturally pregnant.

“Never thought it would happen, especially naturally,” she wrote. “We had planned to get fertility treatment as soon as we got back from honeymoon.”

Your path may look different from Tennille’s—every PCOS fertility journey is unique. But the foundational principles remain the same: support your body’s metabolic and hormonal balance, reduce inflammation, manage stress, and create the conditions for healthy ovulation and conception.

You deserve comprehensive, compassionate support on this journey. And wherever you are right now—whether you’re just starting to try, or you’ve been on this path for years—there is hope grounded in evidence, not just wishful thinking.

From PCOS to perfect health, with love,

Dr. Rebecca Harwin
The PCOS Expert
Chiropractor & Bestselling Author of
Conquer Your PCOS Naturally
www.ConquerYourPCOSNaturally.com

P.S. If you’d like support, come join our complimentary group. We’d love to meet you!

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