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The 2023 PCOS Protocol (Insulin AND Adrenal PCOS Drivers)
Welcome to the PCOS Protocol!
A note from Clare
What does my PCOS Drivers Mean?
Insulin, Stress and PCOS
How does this contribute to my PCOS Symptoms?
Further Testing (if you wish!) (5:24)
What happens if I don't address my PCOS Drivers? (13:45)
What's your why?
What's your why?
Key ingredient for a strong why
Task ✅
Habit Mentality
Habit Change
Task ✅
Habit Mentality
The 80/20 philosophy & perfectionism
Task ✅ : Ditch the scales
Habit change, perfectionism and boundaries (with Dr Rebecca Ray)
Breakfast
Module overview
It’s time to change up your breakfast!
Quiz
Quiz Review
Breakfast
Carbohydrates at Breakfast
Breakfast FAQ
Breakfast WINS
Recipes
Build your breakfast!
Breakfast
All about Protein
Task ✅
Protein FAQ
Breakfast
All about Protein Powder
Our Go-To Protein Powders
Smoothie builder
Quiz
Quiz Review
Breakfast
Let's talk about dairy
Dairy Alternatives
Quiz
Quiz Review
Breakfast
What if I’m vegetarian, vegan or plant-based?
What about being Gluten Free? (9:34)
Fruit and Insulin
Breakfast
Cholesterol and Healthy Fats
Task ✅ - Recap Day
Food
Module overview
All About Lunch and Dinner
Lunch and Dinner Guidelines
Salad Builder
Food FAQ
Quiz
Quiz Review
Food
Meal Planning
How to Meal Plan
Meal Prepping
Recipes
Making things easier!
Task ✅
Food
Importance of non-starchy veggies
What is Fiber?
Quiz
Quiz Review
Challenge!
Food
How to make veggies taste amazing!
Challenge
Food
Snacks & meal timing
Task ✅
Food
Handy tool: Tuna Test
Food
Snacks recommendations
What’s the deal with fruit?
Food
Tools to help you manage hunger
The Hunger/Satiety Scale
A Real Life Example!
Task ✅
Food
Mindful eating
Quiz
Quiz Review
Task ✅
Food
Sugar sugar sugar
Sugar Alternatives
Quiz
Quiz Review
Food
Top 12 tips to beat sugar cravings
Task ✅
Food
Changing your reward system
Quiz
Quiz Review
Your Feedback Please!
A few quick questions...
Stress Mangement
Module overview
Stress and your root cause
Stress Mangement
Reduce Stress
Reframe Stress
Task ✅
Stress Mangement
Mindfulness & calming practices
Task ✅
Stress Mangement
Our Favourites Apps & Tools for Mindfulness & Meditation
Stress Management
Exercise & Stress
Exercise Quiz
Stress Management
Caffeine and your stress hormones
Want to reduce or remove caffeine?
How much caffeine is in different beverages?
Task ✅
More on caffeine
Supplements
Module Overview
The role of supplements and your root cause
Supplements
Your supplement plan
FAQ's
Supplements
How to personalize your supplements
Quiz
Quiz review
Prenatal Supplements
Supplements
How to begin supplementing
How long should I take supplements for? (5:46)
FAQ's
Order Your Supplements
Check in
Action: Time to order!
What if I'm on a budget?
Habit Stacking
Habit stacking
Action: Give it a go!
Sleep
Module overview
The importance of sleep
Sleep and your root cause
Task ✅
Common sleep disruptors
Sleep and shift work
Sleep with newborns
Can you play catch up on sleep on the weekend?
Quiz
Quiz Review
Sleep
Common sleep problems
Tired but wired
Waking during the night
Wake up feeling tired
Sleep & your period
Struggle to get to sleep or stay asleep
Sleep
Snoring, Day Time Sleepiness and Sleep Apnea
Sleep
Sleep Hygeine
Quiz
Quiz Review
Sleep aids
Recap & Task ✅
Sleep
Alcohol & Sleep
How alcohol impacts sleep
Quiz
Quiz Review
Your Feedback please!
A few more quick questions...
Exercise
Module overview
Why exercise is important for everybody
Give it a go!
Quiz
Quiz Review
Exercise
Your Exercise Guidelines
Rest days
Low Intensity Cardio
Resistance Training - Extra for Experts
HIIT (High Intensity Interval Training) ** NOT ESSENTIAL!
Exercise
Exercise FAQs
Quiz
Quiz Review
Exercise
The 5 minute motivator (4:57)
Exercise
Exercise check in!
Exercise
Stronger Anywhere Workouts (63:23)
Exercise
Kettlebell Resistance Exercises (36:14)
Gym-Based Resistance Exercises (50:48)
HIIT Exercises (30:22)
Exercise
How to make exercise a habit
How do I know if I’m doing too much?
Exercise WINS
Exercise
Exercise and weight loss (if this is a goal for you)
Final wrap up and reflection
Final words and Feedback
Final Weekly Win
Become a PCOS Lifer!
PCOS Protocol Update
PCOS Protocol Update
Further FAQs
What if I don't think these changes are sustainable? (2:54)
Testing Ranges
Eating Out
Shopping Guide
Surviving Travel & Holiday Tips
Fasting (1:23)
Hormonal Contraception
Micronized Progesterone (31:22)
What does a normal period look like? (16:32)
Hypothalamic Amenorrhea
I'm pregnant! Now what? (33:23)
Perimenopause and menopause (48:17)
Small Intestinal Bacterial Overgrowth (SIBO)
Why is my testosterone low/normal if I'm getting androgen symptoms (acne, hirsutism, hair loss)? (5:37)
Acne - Additional Guidance
Hirsutism - Additional Guidance
Hair Loss - Additional Guidance
Weight - Additional Guidance
Periods - Additional Guidance
Fatigue - Additional Guidance
Digestion and Bloating - Additional Guidance
Fertility - Additional Guidance
Hormonal Birth Control and Weight Gain - podcast sneak peak!
The 5 minute motivator
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