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The Complete Guide to PCOS Management
Online Program Contract
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Week 1: Laying the Foundation for PCOS Mastery
Lesson 1: Introduction and course roadmap (10:02)
Lesson 2: What is PCOS (5:57)
Lesson 3: The importance of calories (should I eat 1200 calories per day?) (6:35)
Lesson 4: Optimal meal timing for PCOS (10:59)
Lesson 5: PCOS formula for meal times (16:24)
Action steps summary
Week 2: Diving Deeper into Nutrition Therapy for PCOS and Supplements
Lesson 1: Nutrition to combat insulin resistance (15:29)
Lesson 2: Nutrition to lower androgens (17:09)
Lesson 3: Nutrition to reduce chronic inflammation (9:55)
Lesson 4: Nutrition for fertility (16:49)
Lesson 5: PCOS fact vs. fiction (should I eat dairy? Gluten? Soy?) (9:10)
Lesson 6: Targeted supplements for PCOS (20:50)
Action steps summary
Mid-Way Feedback Form
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Week 3: Beating the Binge and Finding Food Peace with PCOS
Lesson 1: Introduction to food peace and PCOS (7:53)
Lesson 2: Reframing your food narrative (4:53)
Lesson 3: Mindful eating - more than a buzzword (11:56)
Lesson 4: Types of hunger in PCOS (9:29)
Lesson 5: How to move on after a binge (8:05)
Action steps summary
Week 4: Mindful Movement, Stress Management and Sleep
Lesson 1: Best types of movement for PCOS (13:32)
BONUS: PCOS strength class with Mel Grauds, Personal Trainer
Lesson 2: Managing stress and taming hormones (9:17)
Lesson 3: Sleep hygiene (7:25)
Action steps summary
BONUS Week 5: Setting Yourself Up For Success
Lesson 1: Setting SMART goals for long-term change (7:08)
Lesson 2: Habit formation hacks (7:44)
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Lesson 1: Introduction and course roadmap
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