Nutrition & PCOS

Discover how food can be your first medicine. A science-backed, mindful and Mediterranean approach — created by women who live with PCOS every day.

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What you'll find inside the guide

01What is PCOS and why it affects millions of women

02Symptoms, diagnosis and tests you need to know about

03PCOS and insulin: understanding resistance and metabolism

04Anti-inflammatory eating and low glycaemic index foods

05Proteins, fats and carbohydrates: how to balance them

06Foods that support hormonal balance naturally

07Balanced breakfasts to start the day with energy

08Recipes rich in vegetables and protein to keep your body in balance

09Recommendations for preparing and cooking your food

10Practical, easy tips you can start using today

"PCOS does not define you. With the right information, the right support, and a little patience, it is absolutely possible to significantly improve your quality of life."

— Solène & Eva, founders of SOVA

Who is this guide for?

You've recently been diagnosed with PCOS You have irregular or absent periods You're dealing with acne, hair loss or excess hair growth You want to cook delicious, nourishing meals You want to understand your body and feel in control again

Who we are

Created by women who live it every day

We are Solène and Eva, two sisters both living with PCOS. Insulin resistance, acne, absent periods, weight changes — these symptoms shaped our daily lives for years.

After a long journey of research and lived experience, we founded SOVA with one goal: to make sure no woman faces this diagnosis alone. This guide is the starting point we wish we'd had.

Solène & Eva — Founders of SOVA