Workup Health Guide

Ask your doctor about a comprehensive blood panel 1–2 times per year focused on metabolism and thyroid (glucose control, cholesterol profile, liver/kidney, vitamin D, iron)—to stay ahead of PCOS-related shifts.

Stay current with cervical cancer screening (Pap with or without HPV testing per schedule) and set a reminder for your next due date.

Review your family history to plan start ages for breast and colon screening; discuss if you should begin mammography before 40 or consider genetic counseling.

Measure blood pressure at least annually (or at home if available) and confirm adult vaccines are up to date, including flu, COVID-19, and Tdap.

Build most meals with the 50/25/25 plate: half non-starchy veggies, a quarter protein (fish, poultry, tofu, eggs), and a quarter high-fiber carbs (beans, lentils, quinoa) plus olive oil or nuts.

Aim for 25–35 grams of fiber daily by rotating beans, lentils, berries, chia/flax, oats, and hearty greens to support glucose control and gut health.

Plan 2–3 servings of fatty fish per week (salmon, sardines, trout) or add plant omega-3s (walnuts, flax, chia) to lower inflammation.

Use consistent meal timing (3 balanced meals, optional protein-rich snack) and limit ultra-processed foods and sugary drinks to reduce blood sugar swings.

Discuss starting myo-inositol (with or without d-chiro-inositol) for cycle regularity and insulin sensitivity, especially if you’re planning pregnancy.

Begin a high-quality prenatal at least 3 months before trying to conceive, ensuring folate (400–800 mcg), iodine (150 mcg), and choline (≥350–450 mg).

Add an omega-3 supplement to reach about 1–2 grams of combined EPA+DHA daily if you don’t eat fatty fish regularly.

Test and replete vitamin D if low and consider magnesium glycinate in the evening to support sleep quality and glucose control (confirm dosing with your clinician).

Hit a daily fiber target with variety: include beans/lentils, oats or barley, berries, leafy greens, and a tablespoon of chia or flax.

Include 1–2 servings of fermented foods most days (yogurt or kefir, kimchi, sauerkraut) to support microbial diversity.

Hydrate to support regularity (aim for pale-yellow urine) and add a short walk after meals to improve digestion and glucose control.

If you experience bloating or irregularity, trial a 2–4 week reduction of ultra-processed foods and alcohol, then reintroduce to identify triggers.

Apply a broad-spectrum SPF 30+ every morning (face, neck, hands) and reapply during extended outdoor time; add a hat and sunglasses at midday.

Use a gentle cleanser and moisturizer twice daily; look for non-comedogenic labels if acne-prone.

Consider a nighttime retinoid for tone and texture (avoid if pregnant or trying to conceive) and introduce gradually to minimize irritation.

Do a monthly head-to-toe mole check and see a dermatologist for a baseline exam, especially with high sun exposure.

Strength train 2–3 days per week using full-body movements (squats, hinges, pushes, pulls) with progressive overload to build muscle.

Accumulate 150–300 minutes per week of moderate cardio (brisk walking, cycling, swimming) or 75–150 minutes vigorous, ideally in heart-rate zones you can sustain.

Add 1 short interval session weekly (e.g., 6–10 x 1-minute hard/1–2-minute easy) if you’re injury-free and sleeping well.

Aim for 7,000–10,000 steps most days and include 5–10 minutes of mobility or stretching after workouts for recovery.

Keep a consistent sleep window that allows 7–9 hours, get outdoor light within an hour of waking, and dim lights/screens 60–90 minutes before bed.

Limit alcohol to special occasions (or ≤1 drink on days you drink) to support hormones, sleep, and metabolic health.

Schedule dental cleanings every 6 months and floss daily to lower inflammatory burden.

Meet daily calcium needs through food (dairy or fortified alternatives, leafy greens) and confirm vitamin D sufficiency—especially if you avoid mid-day sun.

Track cycles and ovulation with a simple method (period app plus LH test strips or basal temperature) to gauge progress and timing.

If cycles are >35–40 days apart, discuss options with your clinician to protect the uterine lining and support regular bleeding.

Create an insulin-sensitizing routine: high-fiber meals, 2–3 weekly strength sessions, post-meal walks, and consistent sleep.

Review medication options when appropriate (e.g., metformin or ovulation induction when trying to conceive) to align with your goals.

Book a preconception visit 3–6 months ahead to review medical history, PCOS plan, medications, and vaccines (rubella, varicella, Tdap).

Start a prenatal vitamin with folate, iodine, and choline and ensure adequate DHA from diet or supplement.

Limit caffeine to about 200 mg per day and avoid smoking or vaping; minimize alcohol as you approach trying to conceive.

Discuss thyroid goals and metabolic markers with your clinician when trying to conceive so levels are optimized before pregnancy.

Anchor a regular sleep schedule (same wake time daily) and get 5–15 minutes of outdoor light within an hour of waking.

Cap caffeine by early afternoon and swap late-day coffee for herbal tea or water to protect sleep depth.

Pair protein and fiber at each meal or snack (e.g., Greek yogurt with berries and chia) to blunt energy dips.

If fatigue lasts >4–6 weeks, ask your clinician to check iron status, thyroid function, and screen for sleep apnea—especially with snoring or unrefreshing sleep.