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The 2023 PCOS Protocol (Adrenal ONLY Driver)
Welcome to the PCOS Protocol!
A note from Clare
What does my PCOS Drivers mean?
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
Breakfast builder
Breakfast FAQ
Recipes
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)
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 it easier!
Task ✅
Food
Are you eating enough?
Food
Are you having enough carbs?
Quiz
Quiz Review
Hypothalamic Amenorrhea
Food
Importance of non-starchy veggies
What is Fiber?
Quiz
Quiz Review
Challenge!
Food
How to make veggies taste amazing!
Challenge
Food
Check-in!
Food
What about snacks?
Snacks recommendations
Task ✅
Food
Mindful eating
Quiz
Quiz Review
Task ✅
Food
Handy Pantry Staples
Food
An overview of the food module
Your Feedback Please!
A few quick questions...
Just a heads up
Stress Mangement
Module overview
Stress and your root cause
How does this relate to my PCOS symptoms?
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 and your stress hormones
Quiz
Exercise
Exercise guidelines
Low Intensity Cardio
Resistance Training - Extra for Experts
Rest days
What about HIIT?
Exercise
Stronger Anywhere Workouts (63:23)
Kettlebell Resistance Exercises (36:14)
Gym-Based Resistance Exercises (50:48)
Exercise
How do I know if I’m doing too much?
Exercise
Exercise FAQs
Check in
Give it a go!
Stress Management
Caffeine and your stress hormones
Want to reduce or remove caffeine?
How much caffeine is in different beverages?
Task ✅
More on caffeine
Coffee and Hot Drink Alternatives
Stress Management
Whats your weekly win?
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!
Your Feedback please!
A few more quick questions...
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
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
Final wrap up and reflection
Final words and Feedback
Final Weekly Win
Become a PCOS Lifer!
PCOS Protocol Update
PCOS Protocol Update
Further FAQs
Exercise and weight loss (if this is a goal for you)
What if I don't think these changes are sustainable? (2:54)
Testing Ranges
How I deal with sugar cravings (5:37)
How can I stop self sabotaging my progress? (15:32)
Shopping Guide
Surviving Travel & Holiday Tips
Fasting (1:23)
Hormonal Contraception
Micronized Progesterone (31:22)
What does a normal period look like? (16:32)
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!
Hair Loss - Additional Guidance
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