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The PCOS Guide You Wish You Had Sooner

Science-backed, easy-to-follow books that help you understand insulin resistance and put a Low Insulin Lifestyle into practice.

Buy The Book

What You’ll Learn From This Book

This book breaks down what’s really driving PCOS in simple, easy-to-understand terms. It explains how insulin, hormones, and symptoms are connected, so you can finally understand what’s happening in your body
  • Understand PCOS in simple, clear terms
  • Learn what causes insulin resistance and how to reverse it
  • See what’s driving your symptoms
  • The foundation of a Low Insulin Lifestyle

What This Guidebook Helps You Do

This guidebook is designed to help you put a Low Insulin Lifestyle into practice with simple, structured guidance you can use every day.
  • Know what to eat and how to build your meals
  • Follow easy recipes and meal plans
  • Learn how to eat out at restaurants
  • Make consistent choices without overthinking

Inside The Book

Low Insulin Lifestyle begins by recognizing the real, lived experience of PCOS—years of weight gain, acne, irregular cycles, and constant frustration. Many women follow the advice they’re given, only to see little or no lasting results. It validates how exhausting it feels to keep trying without understanding why nothing is working. Most importantly, the struggle is reframed as something physiological, not a personal failure.
The book explains what’s actually happening in the body, focusing on insulin resistance as a key driver of PCOS symptoms. It breaks down how elevated insulin levels impact hormones, weight, metabolism, and ovulation. The science is presented in a clear, accessible way that connects directly to real symptoms. It provides the missing link between what you’ve been told and what your body actually needs.

Low Insulin Lifestyle introduces a practical, sustainable approach designed to lower insulin and restore metabolic balance. It focuses on simple, realistic changes to how you eat and live—without extreme restriction or perfection. The emphasis is on consistency and working with your biology, not against it. The goal is to create a lifestyle that feels manageable while improving symptoms, energy, and overall health. 

Inside The GuideBook

The Low Insulin Lifestyle Guidebook starts with food—the most powerful lever for lowering insulin. It focuses on what to eat, how to build balanced meals, and how to stay full without overthinking it. There are no extremes or rigid rules, just a clear framework you can use every day. The goal is to make eating feel simple, satisfying, and supportive of your body. 

Movement is reframed as a tool for metabolic health, not punishment or calorie-burning. The guidebook focuses on the types of exercise that support insulin sensitivity without adding stress to the body. It emphasizes consistency over intensity, helping you find a routine that actually fits your life. Even small amounts of the right movement can make a meaningful difference.

Real life is where change either sticks or falls apart—so the guidebook meets you there. It covers how to navigate busy schedules, eating out, travel, and moments when things don’t go perfectly. Instead of all-or-nothing thinking, it teaches flexibility and resilience. The focus is on building a lifestyle you can maintain, not one you constantly have to restart. 

Who Should Read This!

Good fit

  • You’ve been diagnosed with PCOS and want real answers
  • You suspect insulin resistance is behind your symptoms
  • You’re tired of advice that hasn’t worked
  • You want a clear, structured approach you can actually follow

Not ideal​

  • Looking for quick fixes or overnight results
  • Expecting this to replace medical care or medication

Real results from real women.

  • It’s refreshing to see an evidence-based approach to PCOS care.

    Insulin resistance plays a central role in PCOS, yet it has been overlooked in diagnostic criteria, pre-pregnancy and pregnancy screening, and treatment for far too long. It’s refreshing to see companies finally taking an intentional, evidence-based approach to what should be the foundation of PCOS care.
    Erin Wolff, MD Reproductive
    Endocrinologist

  • My PCOS blood work improved so much that my doctor needed to know what I was doing.

    Dr. Chappell, I hope you don’t mind me sharing this, but my PCOS blood work improved so much with your book that my doctor needed to know what I was doing. I told him about focusing on insulin, and he was so intrigued he took a copy of your book. He said, “Your blood work is finally normal,” and now he’s started checking fasting insulin and C-peptide too. I’m so excited on this journey. Thank you, thank you, thank you!
    Kylie
    @kyliemonacelli

  • My A1C is the lowest it’s ever been, and I feel great.

    Hi! I just want to say thank you for all the educational content you put out there. Although I’m not officially diagnosed with PCOS, I’ve always suspected I’m on the spectrum. As a South Asian female, I’ve dealt with lean PCOS-like symptoms and have a family history of insulin resistance. Your guidance has helped ensure my fasting insulin levels are in a good range, and my A1C is the lowest it’s ever been (5). Most importantly, I feel great. Appreciate all that you do.
    Mytris
    @mytris

  • I had my first positive ovulation test.

    Thank you so much! As a PCOS girlie and a practicing physician assistant, medicine is my world, and your book is truly incredible. The science behind your work and the results are amazing, and yet nobody talks about insulin the way we should with this metabolic dysfunction. I was always told birth control, metformin, etc. I started following a low insulin lifestyle and had my first positive ovulation test. Thank you for all you do for the PCOS community.
    Kylie Monacelli, PA

  • I’ve already lost 12 lbs in just a few weeks.

    "Hey, I just wanted to let you know that I've been following this plan loosely the last 3-4 weeks, having starch as a side only once or twice a week at the most. I've already lost 12 lbs! I haven't been working out nearly as much as I should, but I'm still dropping weight!
    Rissaloo
    @_rissaloo_

  • It’s long overdue that we move beyond one-size-fits-all advice for PCOS.

    PCOS exists along a spectrum, with varying symptoms, and affects women across all body types. The only way we’ll truly improve symptoms and long-term outcomes is by addressing the root cause, and that means making insulin-lowering strategies the foundation of treatment. I’m proud to see Insara working to bring insulin-lowering strategies to the forefront of PCOS care, where they belong.
    Kim Hopkins, PhD, WHNP
  • It Works!! This book is truly a life saver! I struggled with my weight due to pcos for 15 years. I always bounced up and down with weight and could never figure out how to lose consistently or how to keep it off. I have always been consistent in the gym and did clean eating but my weight still wasn’t moving consistently or at all most of the time. Finally I found this amazing book and have followed the low insulin lifestyle and I have dropped 20lbs over the last few months.
    Elise Hassinger (Verified Amazon Purchase)
  • I lost 37 lbs and got pregnant after years of infertility. I started a Low Insulin Lifestyle in December 2024 and in just a few weeks, I lost weight, felt more energized, and started seeing improvements in my cycle. It was incredible how quickly my body responded when I gave it what it needed. I had lost a total of 37 lbs before I became pregnant after several years of struggling with infertility! I am now 20 weeks pregnant and continued to follow this approach and have only gained 6 lbs so far and feel amazing!
    Haylee G
  • To be clear, this is NOT a diet. I absolutely hate diets because I have struggled with my weight literally since I was 8 years old, I have tried every diet, pill, workout plan, and even bariatric surgery that ended up making me ill and in pain even now years later. The science behind insulin, how our bodies use it, and what affects it was fascinating. There was also some info in there that shocked me. I'm recommending this to my friends with PCOS and who have always struggled with their weight and felt miserable. I can't wait to see if this is the answer to our struggles!
    Crystal A. (Verified Amazon Purchase)
  • Addressing insulin resistance early can change the trajectory of women’s health Addressing insulin resistance early, particularly in women of reproductive age, is key to preventing obesity and its associated long-term complications. Efforts to close this gap in care have the potential to change the trajectory of women’s health for generations to come.
    Steven J. Fleischman, MD, MBA, FACOG
    Associate Chief, Department of ObGyn, Yale New Haven Hospital

  • My cycle went from 50–60 days to 33 days.

    Hi Dr. Chappell, I just want to say thank you. I’m so glad I found your book and your profile. I’ve had PCOS my whole life and was always told to just take the pill until I wanted kids. After developing gestational diabetes with my last pregnancy, I started looking into insulin and PCOS, which led me to you. I’ve been following a low insulin lifestyle for three months now, and it’s been amazing. My cycle went from 50–60 days to 33 days.
    @halynahoy

  • We need to address insulin resistance to truly support patients with PCOS.

    As a dermatologist, I often see patients with PCOS struggling with acne, hair thinning, and excess facial hair. While we can treat the symptoms, I’m always looking for resources that address the underlying problem, insulin resistance, so we can support patients from the inside out.
    Janice Wilson
    MD Dermatologist

  • My fasting insulin went from 15 to 6.8 in two months.

    Hi Dr. Chappell! I have some great news to share. My fasting insulin went from 15 to 6.8 after about two months of following a low insulin lifestyle. My A1C is now 5. Thank you so much for sharing your work. It’s truly life-giving.
    G. Rodriguez
    Oct 24, 2023

  • I haven’t felt this good in years.

    Three days of implementing this and I haven’t felt this good in years (I’ve even dropped 2 pounds with the same calorie intake). I’ve struggled with PCOS all my life, and I feel like you gave me an instruction manual to manage this condition better than all the doctors and specialists I’ve seen. I’m going to review your book on all the platforms. 5 stars! From one Aggie to another, thanks and gig ’em.
    @sage.a.brooks

  • The best book about healthy eating I’ve ever read.

    This book is brilliant. The best book about healthy eating that I’ve ever read. It addresses what most people in our society are struggling with. I’m thrilled!
    Martina (Verified Amazon Purchase)
  • Great book for any beginner, scientist, PCOS female, diabetic, health nut - or anyone in between. Dr. Chappell had so many great analogies that helped make a complex topic user friendly. Looking forward to sending this book to so many of my friends who struggle with PCOS and hope this gives them empowerment in this diagnosis. As a women who doesn't have PCOS, this is still a phenomenal read and will certainly shift how I practice medicine in the years to come.
    Marilyn Matthew, MD, PhD
  • I’ve lost 30 lbs without counting a single calorie. I have so many positive changes it's hard to remember them all! I have more energy, no more extreme sugar cravings, and I've lost 30 lbs without counting a single calorie. My periods have become regular for the first time in years, and I just feel better overall.
    JD A.
  • There’s a critical gap in how we address insulin resistance and PCOS. As a dietitian and clinical researcher in nutrition, I’ve seen the lack of education around conditions like insulin resistance and PCOS. Given how common they are, we need a more intentional, evidence-based focus on helping patients lower insulin through dietary strategies that work in the real world. Insara is filling that critical gap with tools and education that translate science into action.
    Mallory Boylan, PhD, RD
  • Enlightening and Empowering Editing this review after practicing this lifestyle for 8 weeks now. My acne has cleared up after 25 years, my energy levels have increased, I can think more clearly, and I’ve lost the remaining 5lbs I’ve been struggling to lose. Low Insulin Lifestyle is an incredibly enlightening and empowering book that has transformed my approach to health and well-being.
    N. Sonbolian, PharmD
  • This book has so much vital information I wish I knew sooner. It's written in a way that speaks to my struggles and has helped me take the blame off my shoulders. I'm changing my lifestyle, hoping to get off metformin. Down almost 5 pounds in the first 2 weeks after years of being stuck.and discouraged. I hope this is a lifestyle change I can implement with my family.
    Life Changing
Frame

4000+ users enjoy Insara

4000+ users enjoy Insara

Real results from real women.

  • We need to address insulin resistance to truly support patients with PCOS.

    As a dermatologist, I often see patients with PCOS struggling with acne, hair thinning, and excess facial hair. While we can treat the symptoms, I’m always looking for resources that address the underlying problem, insulin resistance, so we can support patients from the inside out.
    Janice Wilson
    MD Dermatologist

  • My fasting insulin went from 15 to 6.8 in two months.

    Hi Dr. Chappell! I have some great news to share. My fasting insulin went from 15 to 6.8 after about two months of following a low insulin lifestyle. My A1C is now 5. Thank you so much for sharing your work. It’s truly life-giving.
    G. Rodriguez
    Oct 24, 2023

  • I haven’t felt this good in years.

    Three days of implementing this and I haven’t felt this good in years (I’ve even dropped 2 pounds with the same calorie intake). I’ve struggled with PCOS all my life, and I feel like you gave me an instruction manual to manage this condition better than all the doctors and specialists I’ve seen. I’m going to review your book on all the platforms. 5 stars! From one Aggie to another, thanks and gig ’em.
    @sage.a.brooks

  • The best book about healthy eating I’ve ever read.

    This book is brilliant. The best book about healthy eating that I’ve ever read. It addresses what most people in our society are struggling with. I’m thrilled!
    Martina (Verified Amazon Purchase)
  • Great book for any beginner, scientist, PCOS female, diabetic, health nut - or anyone in between. Dr. Chappell had so many great analogies that helped make a complex topic user friendly. Looking forward to sending this book to so many of my friends who struggle with PCOS and hope this gives them empowerment in this diagnosis. As a women who doesn't have PCOS, this is still a phenomenal read and will certainly shift how I practice medicine in the years to come.
    Marilyn Matthew, MD, PhD
  • I’ve lost 30 lbs without counting a single calorie. I have so many positive changes it's hard to remember them all! I have more energy, no more extreme sugar cravings, and I've lost 30 lbs without counting a single calorie. My periods have become regular for the first time in years, and I just feel better overall.
    JD A.
  • There’s a critical gap in how we address insulin resistance and PCOS. As a dietitian and clinical researcher in nutrition, I’ve seen the lack of education around conditions like insulin resistance and PCOS. Given how common they are, we need a more intentional, evidence-based focus on helping patients lower insulin through dietary strategies that work in the real world. Insara is filling that critical gap with tools and education that translate science into action.
    Mallory Boylan, PhD, RD
  • Enlightening and Empowering Editing this review after practicing this lifestyle for 8 weeks now. My acne has cleared up after 25 years, my energy levels have increased, I can think more clearly, and I’ve lost the remaining 5lbs I’ve been struggling to lose. Low Insulin Lifestyle is an incredibly enlightening and empowering book that has transformed my approach to health and well-being.
    N. Sonbolian, PharmD
  • This book has so much vital information I wish I knew sooner. It's written in a way that speaks to my struggles and has helped me take the blame off my shoulders. I'm changing my lifestyle, hoping to get off metformin. Down almost 5 pounds in the first 2 weeks after years of being stuck.and discouraged. I hope this is a lifestyle change I can implement with my family.
    Life Changing
Frame

4000+ users enjoy Insara

Frequently Asked
Questions

What’s the difference between the book, guidebook, and app?

The book is a deeper dive into the science, helping you understand how food and insulin impact your body. The guidebook is a practical, kitchen-friendly resource with recipes, meal ideas, and tools to apply it day to day. The app brings it all together—like having a dietitian in your pocket to guide you along the way.

Anyone struggling with PCOS, insulin resistance, infertility, weight gain, hormonal imbalances, or difficulty losing weight despite “doing everything right.”

No. This approach focuses on insulin as the root cause—not calories or restriction—teaching a sustainable lifestyle rather than a short-term diet. 

Both. The book combines personal experience with over 15 years of clinical research and real patient outcomes.

Yes. This isn’t about eliminating carbs completely, it’s about choosing the types of carbs that have a lower impact on insulin.

Yes. You’ll learn how to choose foods, structure meals, and follow a Low Insulin Lifestyle in a way that fits your daily life. The guidebook provides additional recipes and practical tools for implementation. 

Many people notice improvements in energy, cravings, and symptoms within a few weeks. Clinical studies referenced in the book show significant improvements in about 8 weeks.