Living PCOS Free By Dr. Nitu & Rohini Bajekal — A Detailed Book Review & Shortcut Guide

A Deep-Dive Review & Practical Shortcut Guide (So You Don’t Have To Read The Whole Book)

If you’ve ever wished for one resource that explains what PCOS actually is, why it happens, and what you can realistically do about it—without fad diets, fear, or quick-fix promises—Living PCOS Free is that book.

Written by Dr. Nitu Bajekal, a gynecologist with over 35 years of clinical experience, and her daughter Rohini Bajekal, a nutritionist, it blends conventional medicine with lifestyle medicine and nutrition in a way that is both deeply evidence-based and actually doable.

This blog is your shortcut guide to the entire book.
You’ll get:

• What the book is about

• The structure and key content

• The main lifestyle and medical recommendations

• The unique frameworks this book introduces

• A detailed breakdown of the 21-Day PCOS Reset

…so you can take action without needing to read every page.

What Living PCOS Free Is About

At its core, Living PCOS Free is a guidebook for anyone with Polycystic Ovary Syndrome (PCOS)—or who suspects they might have it—and wants to:

• Understand what PCOS actually is (and isn’t)

• Learn why PCOS symptoms happen

• Use nutrition, movement, sleep, stress management, and medical care together to manage it

The book emphasizes:

• Lifestyle medicine as a powerful, evidence-based tool

• Whole-food, plant-forward eating

• Exercise, sleep, stress, and environment as key levers

• Conventional medicine when needed, not rejected

It actively argues against quick fixes, crash diets, and “miracle cures,” and instead champions sustainable, long-term lifestyle shifts.

How The Book Is Structured

The book is divided into four parts:

1. Part 1 – Understanding PCOS
   What PCOS is, how it’s diagnosed, root causes like insulin resistance, inflammation, and hormonal imbalances.

2. Part 2 – Making Informed Health Choices
   The “Six Pillars of Lifestyle Medicine” tailored to PCOS: nutrition, physical activity, sleep, stress management, avoiding harmful substances, and social connection.

3. Part 3 – Managing PCOS Symptoms
   Symptom-specific chapters: irregular periods, acne, hirsutism, scalp hair loss, fertility, weight, mood and mental health.

4. Part 4 – From Surviving To Thriving
   A 21-day lifestyle and nutrition programme with plant-based, oil-free, gluten-free recipes, daily habits, and “PCOS Pointers.”

Throughout, the book weaves in:

• Case histories

• Myth-busters

• “PCOS pointers” (bite-sized summaries)

• Practical, done-for-you tips and frameworks

Who The Book Is For

The book is written for:

• People with PCOS (or suspected PCOS) who want more than, “Here’s the pill, come back later.”

• Anyone interested in nutrition, lifestyle medicine, and hormonal health.

• Health professionals who want a clinically grounded yet lifestyle-forward resource.

The tone is accessible enough for non-professionals, but robust enough that clinicians can use it as a reference.

What The Book Emphasizes (And What It Doesn’t Claim)

Emphasizes:

• PCOS is multi-factorial – hormones, insulin resistance, inflammation, genetics, lifestyle, and environment all play roles.

• Sustainable, evidence-based lifestyle changes (nutrition, movement, stress, sleep) significantly improve symptoms.

• Personalization is key. PCOS presents differently for everyone; there is no single correct protocol.

Does Not Claim:

• There’s a “one-size-fits-all cure” for PCOS.

• That a plant-based lifestyle alone can solve every PCOS case. Medication and other interventions are viewed as valid tools.

Main Recommendations From Living PCOS Free

1. Nutrition Recommendations

Whole-Food, Plant-Forward Eating as Foundation

The book strongly promotes a whole-food, high-fiber, minimally processed, plant-forward diet. That means centering:

• Vegetables (lots of variety and color)

• Fruits

• Whole grains (oats, quinoa, brown rice, barley, millet)

• Legumes (beans, lentils, chickpeas)

• Nuts & seeds

• Healthy fats (avocado, olives, tahini, nuts/seeds)

This way of eating helps:

• Improve insulin resistance

• Reduce inflammation

• Support gut health

• Balance hormones

Fiber is a major player. The authors encourage aiming for about 30–40g per day.

✖️ Foods To Minimize (Not Demonize)

The tone is not restrictive, but they do suggest reducing:

• Ultra-processed foods

• Refined carbs (white flour, pastries, sugary snacks)

• Sugary beverages

• Excess saturated fat

• High-glycemic foods

• Red and processed meats

• Excess dairy if someone notices it worsens symptoms

Foods To Prioritize For PCOS

These show up over and over in the book:

• Ground flaxseed – daily, for fiber, lignans, hormone support

• Berries – low glycemic, high antioxidant

• Leafy greens – micronutrients + folate + magnesium

• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, kale) – support estrogen metabolism and detox pathways

• Cinnamon – may support insulin sensitivity

• Legumes – stabilize blood sugar and improve satiety

• Plant omega-3s (walnuts, chia, flax, algae-based DHA)

Eating Pattern Recommendations

They recommend:

• Regular mealtimes

• Balanced plates: fiber + protein + healthy fats

• Avoiding extreme fasting patterns as a first-line strategy

• Not skipping meals if it worsens cravings or blood sugar swings

• A consistent daily rhythm around food

They do not promote keto, very low-carb diets, or intermittent fasting as default PCOS treatment.

2. Lifestyle Recommendations: The Six Pillars Of Lifestyle Medicine

The book is organized around six pillars, customized for PCOS.

Pillar 1: Physical Activity

Exercise is framed as a cornerstone therapy.

Recommendations:

• 150+ minutes/week of moderate-intensity aerobic activity

• 2–3 days/week of strength training

• More NEAT: walking, standing, general daily movement

Benefits include:

• Improved insulin sensitivity

• Reduced androgen levels

• Better sleep and mood

• Support for weight and metabolic health

Pillar 2: Restorative Sleep

Goal: 7–9 hours per night.

Sleep hygiene suggestions:

• Regular sleep–wake schedule

• Limiting screens before bed

• Cool, dark, quiet bedroom

• Avoiding caffeine after mid-day

Poor sleep worsens:

• Stress and cortisol

• Cravings and hunger

• Insulin resistance

• Inflammatory processes

Pillar 3: Stress Reduction

Chronic stress → elevated cortisol → worsened insulin resistance and PCOS symptoms.

Recommended tools:

• Yoga

• Meditation

• Breathwork (especially long exhale practices)

• Mindfulness

• Journaling

• Time in nature

• Boundaries and lifestyle design

Stress management is presented as biological treatment, not just “nice to have.”

Pillar 4: Avoiding Harmful Substances

They advise reducing:

• Tobacco

• Excess alcohol

• Recreational drugs

• Environmental endocrine disruptors (BPA, certain plastics, some cosmetics)

The book includes guidance on safer swaps for personal care and household products.

Pillar 5: Healthy Relationships & Social Support

Loneliness and isolation are framed as major health risk factors, on par with smoking.

They highlight:

• Community and connection

• Support networks

• Advocacy for yourself in medical spaces

• Mental health support when needed

Pillar 6: Nutrition

This loops back to the nutrition section above—it’s the sixth pillar but also the backbone of the whole approach.

3. Medical Recommendations

The authors are very clear: this is not a “no meds” book. They support integrative care.

Common evidence-based options discussed:

• Metformin – for insulin resistance

• Oral contraceptive pills (OCPs) – for regulating cycles and managing androgens

• Spironolactone – for hirsutism and acne

• Letrozole or Clomid – for fertility support

• Inositols (Myo-inositol + D-chiro combinations) – for ovulation, insulin, mood

• Vitamin D – often low in PCOS; supplementation when deficient

• Vitamin B12 – especially important for those on metformin or plant-based diets

The overarching message: Personalized care, not one-size-fits-all.

4. Symptom-Specific Strategies

The book has whole chapters on individual symptoms. Here’s a condensed version.

Irregular Periods / Anovulation

Focus on:

• Improving insulin sensitivity

• Increasing fiber and whole grains

• Reducing inflammation

• Adequate omega-3s

• Strength training

• Inositols

• Vitamin D

• Considering OCPs if appropriate

Acne & Hirsutism

Core strategies:

• Reducing high-glycemic foods

• Considering dairy reduction if there’s a clear pattern

• Prioritizing omega-3s

• Drinking spearmint tea (about 2 cups per day) for its anti-androgenic effects

• Choosing zinc-rich plant foods

• Managing stress

• Medical options like OCPs and spironolactone

Weight & Metabolism

They emphasize: You don’t have to lose weight to improve health or symptoms.

Focus on:

• Health behaviors, not dieting

• High-fiber, high-volume meals

• Stable blood sugar

• Movement throughout the day

• Avoiding crash diets and extreme restriction

Weight loss, if it happens, is framed as a possible side effect of metabolic healing, not the main goal.

Mood & Energy

Targeted through:

• Balanced blood sugar

• Regular meals (no extreme restriction)

• Omega-3s

• Stress management

• Exercise

• Quality sleep and circadian rhythm

• Social connection and support

Detailed Structure: What’s In Each Part Of The Book

PART I — Understanding PCOS (Deep Dive)

What PCOS Is (And Isn’t)

The book makes several key clarifications:

• PCOS is a lifelong metabolic + hormonal condition, not just a reproductive disorder.

• It’s not caused by ovarian “cysts” (those are actually follicles on ultrasound).

• It’s driven by insulin resistance, inflammation, hormonal dysregulation, and genetic/epigenetic factors.

• It’s a spectrum—no two people look exactly alike.

Root Causes Explained

1. Insulin Resistance

   • Decreases ovarian sensitivity and increases androgen production.

   • Drives weight gain, which can further worsen insulin resistance.

   • Leads to irregular cycles, acne, hirsutism.

   • Occurs in both higher-weight and lean individuals.

2. Hormonal Imbalances
   PCOS often features:

   • ↑ LH

   • ↑ Androgens (testosterone, DHT)

   • ↓ SHBG

   • ↑ AMH

   • Disrupted estrogen–progesterone rhythm

   • Irregular ovulation

   The book explains how androgen excess affects hair growth, hair loss, acne, mood, and metabolism.

3. Chronic Low-Grade Inflammation
   Driven by:

   • High-sugar, ultra-processed diets

   • Gut dysbiosis

   • Sleep deprivation

   • Chronic stress

   • Environmental toxins

   Inflammation worsens both insulin resistance and ovarian function.

4. Genetics & Epigenetics
   Family traits matter, but lifestyle can modify expression. Things like in utero exposures, environmental toxins, chronic stress, and sleep shape how PCOS shows up.

Diagnostic Confusion

The authors carefully explain:

• The Rotterdam criteria

• NIH criteria

• AE-PCOS criteria

They also stress caution diagnosing teenagers, given normal pubertal changes can resemble PCOS.

PART II — Lifestyle Medicine (Six Pillars)

We covered the six pillars above, but the book goes deeper into:

• Fiber as “PCOS medicine” – binding excess estrogen, feeding gut bacteria, improving insulin sensitivity, increasing satiety.

• Phytonutrients from leafy greens, berries, soy, whole grains, turmeric, and legumes.

• Glycemic control – pairing carbs with fat, fiber, and protein; choosing slow-digesting carbs.

• Soy – debunking myths and highlighting its benefits for cholesterol, inflammation, and fertility.

PART III — Managing PCOS Symptoms

We already summarized the symptom strategies, but the book also includes:

• Scalp hair loss (androgenic alopecia):

  • DHT’s effects on hair follicles

  • Nutrient deficiency workups (iron, B12, zinc)

  • Anti-inflammatory nutrition

  • Protein adequacy

  • Minoxidil and other medical options

• Fertility:

  • How and why PCOS affects ovulation

  • Letrozole as a first-line fertility medication

  • Role of nutrition and metabolic health in enhancing fertility

  • The potential benefits of soy

  • Considering partner’s health as well

• Mental Health & Mood:

  • Higher rates of anxiety, depression, eating disorders, and body-image distress in PCOS

  • Emphasis on compassionate care, gentle nutrition, and integrating mental health support where needed.

PART IV — The 21-Day PCOS Reset

This is a practical, structured guide to implementing the book’s principles.

It includes:

• Weekly themes

• Daily habits to track

• Simple, plant-based recipes

• Checklists and reflection prompts

The recipes are:

• Plant-based

• Oil-free

• Gluten-free

• High in fiber

• Culturally diverse

• Designed for beginners

Think: bowls, curries, soups, smoothies, oats, salads.

Unique Concepts & Frameworks Introduced In The Book

This is where Living PCOS Free really shines.

1. The PCOS Root-Cause Model

PCOS is reframed as a metabolic–inflammatory–hormonal condition with four main roots:

1. Insulin resistance

2. Chronic inflammation

3. Hormonal dysregulation

4. Genetic/epigenetic influences

This model helps readers understand why lifestyle changes matter so much.

2. The PCOS Pyramids

The PCOS Lifestyle Pyramid teaches prioritization:

• Base (foundations):
  High-fiber whole foods, movement, sleep, stress reduction, social connection.

• Middle (targeted support):
  Supplements (inositol, omega-3s, vitamin D, B12), environmental detox.

• Top (medical therapies):
  Metformin, OCPs, spironolactone, letrozole, etc.

This shows patients where to start and how to build.

3. The “PCOS Toolbox”

The authors encourage creating a personalized toolbox including:

• Food-as-medicine strategies

• Movement plans

• Sleep rituals

• Stress practices

• Supplements (when indicated)

• Medical options

• Emotional and social support

• Environmental hygiene

It becomes a living, flexible system patients can adjust over time.

4. The Gut–Hormone–Inflammation Triangle

The book deeply connects:

• Gut bacteria and estrogen metabolism

• Dysbiosis and systemic inflammation

• Fiber, SCFAs, and insulin sensitivity

• Fermented foods and inflammatory markers

Gut health is positioned as central to PCOS management.

5. Myth-Busting

The authors thoroughly debunk:

• “PCOS = infertility.”

• “Weight loss is required to manage PCOS.”

• “You must cut gluten and dairy.”

• “Keto cures PCOS.”

• “Supplements alone can fix everything.”

Instead, they emphasize root-cause healing and steady habits.

6. Normal vs Optimal Lab Ranges

They explain how PCOS patients often fall into “normal” lab ranges but still feel awful.

They encourage more nuanced interpretation of:

• Ferritin

• Vitamin D

• B12

• Thyroid labs

• Lipids

• Fasting insulin and post-meal glucose

The message: don’t ignore symptoms just because labs are “normal.”

The 21-Day PCOS Reset – A Detailed Short-Cut

The reset is not a diet, cleanse, or detox. It’s a 21-day immersion into the Six Pillars.

It includes:

• Daily education

• Habit tracking

• Simple recipes

• Mindset reframes

• Reflection prompts

Week 1 — Blood Sugar & Insulin Reset

Goal: Stabilize blood sugar, reduce cravings, lower insulin spikes.

Daily focuses:

• Three balanced meals per day

• 1–2 servings of legumes daily

• 1 tablespoon ground flaxseed

• 10–20 minutes walking after meals

• 6–8 cups water

• Reducing ultra-processed foods (not all carbs)

• Building plates with fiber + protein + healthy fats

Education:
What insulin resistance is, why spikes occur, why fiber and regular meals matter.

Example meals:
Overnight oats with chia and berries, lentil dal with brown rice, buddha bowls, tofu stir-fries.

Week 2 — Inflammation & Hormone Support

Goal: Lower chronic inflammation and modulate androgen activity.

Daily focuses:

• ½ plate vegetables at lunch and dinner

• Daily cruciferous vegetables

• Turmeric + black pepper

• 1–2 servings of omega-3-rich foods

• Lower saturated fat

• Green tea or spearmint tea

• High-antioxidant foods (berries, herbs, spices)

Education:
How inflammation affects hormones, how fiber supports estrogen clearance, how antioxidants protect ovarian health, and why UPFs worsen androgen activity.

Example meals:
Broccoli and tofu bowls, chickpea curries, kale salads with tahini, lentil soups, blueberry smoothies.

Week 3 — Gut Health, Sleep & Stress

Goal: Calm the nervous system, support digestion, and improve hormone metabolism.

Daily focuses:

• Fermented foods (sauerkraut, yogurt, etc.)

• Prebiotic foods (onions, garlic, oats, bananas, beans)

• Slow, mindful chewing

• 10 minutes daily of meditation or gentle breathwork

• Bedtime ritual: lights down, screens off

• 7–9 hours of sleep

• Time in nature / light exposure

• Reduced caffeine after noon

• Gentle movement (yoga, stretching)

Education:
Gut–brain connection, SCFAs and insulin sensitivity, melatonin as a metabolic hormone, how stress worsens androgens, why sleep deprivation increases appetite.

Example meals:
Probiotic yogurt with seeds, lentil vegetable soup, fiber-rich oat bowls, veggie-loaded whole-grain pasta, savory buddha bowls.

Special Components Of The 21-Day Reset

• Reflection pages – tracking physical symptoms, mood, sleep, cravings, stress, wins, and triggers.

• “PCOS Pointers” – bite-sized mindset reminders like:

  • “Your body is not working against you.”

  • “Healing is not linear.”

  • “Small habits compound.”

  • “You don’t need perfection, only consistency.”

• Recipe frameworks – teaching you how to build meals (grain base + plant protein + veggies + healthy fat + herbs/spices), not just follow recipes.

• No calorie counting, macro tracking, or restriction.

• Optional supplements mentioned: inositol, omega-3s, vitamin D, B12 (especially if plant-based), magnesium (for sleep and stress).

Expected Outcomes After 21 Days

The authors don’t over-promise. But many people may experience:

• Steadier blood sugar

• Fewer cravings

• Better digestion and bowel movements

• Less bloating

• Softer PMS

• Improved energy

• Calmer mood

• Better sleep quality

• More regular routines around food and movement

• Reduced inflammation

• Clearer skin

Weight change may or may not happen, but the focus is always on metabolic and hormonal health first.

Big Takeaway Messages From Living PCOS Free

Throughout the book, several themes repeat:

• PCOS is manageable. You are not broken.

• Small, consistent changes matter more than intense short bursts.

• Lifestyle shifts are powerful, but meds are also valid tools.

• You don’t need to earn your health by shrinking your body.

• Food can be a form of care, not punishment.

• Your symptoms have root causes—and you can address them.

Ready To Start Living PCOS Free — With Support?

Reading about PCOS is one thing. Actually implementing these nutrition, lifestyle, and mindset shifts in your real, busy life is another.

If you’re ready to:

• Turn this book’s ideas into a personalized plan

• Calm cravings, stabilize blood sugar, and support hormones with nourishing meals (not restriction)

• Get clear on labs, supplements, and realistic next steps for your PCOS picture

• Feel supported instead of trying to “figure it out” alone

…I’d love to support you.

As a holistic, hormone-focused dietitian, I help women with PCOS translate evidence-based strategies—like the ones in Living PCOS Free—into simple, sustainable routines that actually fit their life, preferences, and energy.

🔗 Click here to learn more about working together (1:1 coaching + PCOS support), or book a free discovery call to see if it’s a good fit.

You don’t have to do this alone.
Let’s build your personal PCOS toolbox and create a plan that helps you feel more energized, regulated, and at home in your body—one doable step at a time.