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[5] The PCOS Protocol
Day 1 Welcome
Day 1 Welcome (10:58)
Day 2 Disclaimer
Day 2 Disclaimer (2:59)
Day 2 Curriculum (3:16)
Day 2 What we'll cover and testing (1:50)
Day 3 What's your why, going deeper and having multiple whys
Day 3 What's your why? (10:58)
Day 3 Go deeper (11:03)
Day 3 Can I have multiple whys? (5:35)
Day 5 Don't neglect this important step
Day 5 Don't neglect this important step
Day 6 Support network
Day 6 Support network (4:44)
Day 7 Throw out those scales
Day 7 Throw out those scales (9:51)
Week 1 Q&A
Week 1 Q&A Recording (33:08)
Day 8 Type Identifier
Step 1: Complete the PCOS Type Identifier Quiz (14:26)
Step 2: Watch the tutorial(s) for your 'type' (44:18)
Step 3: Take the Thyroid quiz, especially if your result was 'inconclusive' (14:16)
Day 9 What if my Type was ‘inconclusive’?
Day 9 What if mine was inconclusive? (9:11)
Day 10 Further Testing
Further testing for your type (23:44)
Order your own tests
Day 11 What if I feel like I fit adrenal too?
Day 11 What if I feel like I fit adrenal too? (2:12)
Day 12 Can I fit multiple types?
Day 12 Can I fit multiple types? (4:20)
Day 13: Use the PDF to record your symptoms
Day 13 Use the PDF to record your symptoms (1:45)
Week 2 Q&A
Week 2 Q&A Recording (55:10)
Day 15 The first diet change for your "type"
Day 15 [Type 1-3] Changing your breakfast (12:16)
Day 15 [Type 4 & 5] Gluten (6:21)
Meal Planning
Recipes
Meal Plan 1
Meal Planning Resources
Day 16 Protein powder and gluten-free alternatives
Day 16 [Type 1-3] Protein powder (5:04)
Day 16 [Type 4 & 5] Gluten-free alternatives
Day 17 Vegetarian protein sources and removing dairy
Day 17 [Type 1-3] Vegetarian sources of protein (6:09)
Day 17 [Type 4 & 5] Removing dairy (5:02)
Day 18 Trust in the process
Day 18 Trust in the process
Day 19 How to make the morning protein easy, and dairy alternatives.
Day 19 [Type 1-3] How to make it easy (3:50)
Day 19 [Type 4 & 5] Dairy alternatives
Day 20 Carbs at breakfast and dairy & acne
Day 20 Carbs at breakfast (2:29)
Day 20 Dairy and Acne (5:27)
Day 21 Celebrating your success
Day 21 Weekly wins
Week 3 Q&A
Week 3 Q&A Recording (54:34)
Day 22 Increase vege
Day 22 Increase vege (5:41)
Day 23 Lunch and dinner perfect plate
Day 23 Lunch and dinner perfect plate (7:32)
Day 24 How to make vegetables taste amazing
Day 24 How to make vegetables taste amazing (5:30)
Day 25 Reduce sugar and sweeteners
Day 25 Reduce sugar and sweeteners (10:47)
Day 26 Put your focus here....
Day 26 Put your focus here.... (2:54)
Day 27 Some words to inspire you PLUS a few [treats] recipes to try out
Day 27 Some words to inspire you PLUS a few [treats] recipes to try out
Day 28 Weekly win
Week 28 Weekly win (4:18)
Week 4 Q&A
Week 4 Q&A Recording (45:24)
Day 29 Mindful eating
Day 29 Mindful eating (10:17)
Day 30 Mindful eating exercise
Day 30 Mindful eating exercise (8:01)
Day 31 Snacking and timing of eating
Day 31 Snacking and timing of eating (9:55)
Day 32 What time should I eat?
Day 32 What time should I eat? (4:31)
Day 33 Some mindful motivation
Day 33 Some mindful motivation
Day 34 Get out of the dieting mindset
Day 34 Get out of the dieting mindset (8:19)
Day 35 Weekly win PLUS a bonus interview with Dr. Gretchen
Day 35 Weekly win PLUS a bonus interview with Dr. Gretchen (63:15)
Week 5 Q&A
Week 5 Q&A Recording (40:14)
Day 36 Let's focus on sleep
Day 36 Let's focus on sleep (19:02)
Day 37 Sleep hygiene
Day 37 Sleep hygiene (5:45)
Day 38 Sleep hygiene 2.0
Day 38 Sleep hygiene 2.0 (6:39)
Day 39 Sleeping with babies/shift work
Day 39 Sleeping with babies/shift work (7:20)
Day 40 Sleeping problems
Day 40 Sleeping problems (7:52)
Day 41 Sleep motivation
Day 41 Sleep motivation
Day 42 Weekly win and Order a glucometer (Type 1 and 2)
Day 42 Weekly win and Order a glucometer (for Type 1 and 2)
Week 6 Q&A
Week 6 Q&A Recording (32:42)
Day 43 Supplements
Day 43 Supplements (16:08)
Type 1
Type 2
Type 3
Type 4 & 5
Day 44 Research papers
Day 44 Research papers (1:32)
Day 45 What if I'm on a budget?
Day 45 What if I'm on a budget? (1:58)
Day 46 How long should I take them for?
Day 46 How long should I take them for? (3:35)
Day 47 Supplements for symptoms
Day 47 Supplements for symptoms (3:39)
Day 48 Supplements and pregnancy
Day 48 Supplements and pregnancy (4:15)
Day 49 Weekly win
Day 49 Weekly win
Week 7 Q&A
Week 7 Q&A Recording
Week 7 Q&A- New MP3 format
Day 50 Optimised carbs and removing caffeine
Week 8 Intro (1:57)
Day 50 [Type 1 & 2] Optimised carbs (8:21)
Day 50 [Type 3-5] Removing caffeine (7:47)
Day 51 Carbs & insulin and Caffeine & beverages
Day 51 [Type 1 & 2] Carbs and insulin (5:26)
Day 51 [Type 3-5] Caffeine and beverages (3:40)
Day 52 Some mid-week motivation
Day 52: Some mid-week motivation
Day 53 Be a research scientist and alcohol
Day 53 [Type 1 &2] Data collection (1:20)
Day 53 [Type 3-5] Removing alcohol (3:29)
Day 54 Alcohol free drink ideas and why carb testing is so important.
Day 54: Alcohol-free drink ideas and why carb testing is so important
Day 55 Alcohol and conception
Day 55 Alcohol and conception (3:01)
Day 56 Weekly win
Day 56 Weekly win!
Bonus interview with Doctor Danah
Week 8 Q&A Recording
Week 8 Q&A Recording (29:18)
Day 57 Exercise for your type
Week 9 Intro (1:42)
Day 57 Exercise for your type (19:50)
Exercises
Weight Exercises (46:55)
Kettlebell Exercises (13:11)
Stronger Anywhere (22:55)
HIIT Me (12:07)
Gym Strength Workouts
Day 58 Can't start? The 5-minute rule
Day 58 Can't start? The 5-minute rule (4:58)
Day 59 Struggling to stop punishing yourself?
Day 59: Struggling to stop punishing yourself? (5:21)
Day 60 What if I don't like exercise?
Day 60: What if I don’t like the exercise you’ve given me? (4:08)
Day 61 5,4,3,2,1--Go!
Day 61 5,4,3,2,1--Go! (3:53)
Day 62 Best time of day to exercise and how to eat for high intensity or strength training
Day 62: FAQ: The best time of day to exercise and how to eat for strength training (5:22)
Day 63 Feel good story: Brenda
Day 63 Feel good story: Brenda
Week 9 Q&A Recording
Week 9 Q&A Recording (25:01)
Day 64 Optimised carbs and stress
Week 10 Intro (1:38)
Day 64 [Type 1 & 2] Optimised carbs: what to look for (17:05)
Day 64 [Type 3-5] Stress and health (19:00)
Day 65 “What if my blood glucose drops” and your first stress management technique.
Day 65 [Type 1 & 2] What if my blood sugar drops? (4:46)
Day 65 [Type 3-5] First stress management technique (9:23)
Day 66 Next changes for your type
Day 66 [Type 1 & 2] What if I eat cake and my blood sugar doesn't spike? (2:47)
Day 66 [Type 3-5] Stress management: mindfulness and meditation (7:03)
Day 67 Stress and blood glucose
Day 67 Stress and blood glucose
Day 68 Your fasting glucose, and my favourite meditation apps
Day 68 [Type 1 & 2] Fasting blood glucose (2:26)
Day 68 [Type 3-5] Apps I use
Day 69 Retest your blood glucose, and an ‘extra for experts’ stress tool.
Day 69 [Type 1 & 2] Retesting (3:14)
Day 69 [Type 3-5] "Extra for Experts’ stress tool
Day 70 Weekly win
Day 70 Weekly win
Week 10 Q&A Recording
Week 10 Q&A Recording (45:51)
Day 71 The next changes for your type
Week 11 Intro (2:36)
Day 71 [Type 1 & 2] Remove dairy (2:50)
Day 71 [Type 3-5] Gut (11:07)
Day 72 Dairy alternatives and fermented food
Day 72 [Type 1 & 2] Dairy alternatives
Day 72 [Type 3-5] Fermented foods (5:46)
Day 73 Dairy and acne & Bloating and pain
Day 73 [Type 1 & 2] Dairy and acne (5:27)
Day 73 [Type 3-5] Bloating and pain (6:42)
Day 74 caffeine and gut testing
Day 74 [Type 1 & 2] Removing caffeine (7:44)
Day 74 [Type 3-5] Gut testing
Day 75 Caffeine in drinks
Day 75 [Type 1 & 2] Caffeine in drinks (3:39)
Day 75 [Type 3-5]
Day 76 Caffeine motivation
Day 76 Caffeine motivation
Day 77 Weekly win
Day 77 Weekly win
Week 11 Q&A Recording
Week 11 Q&A Recording (24:15)
Day 78 Your final week: So where to from here?
Week 12 Intro (1:05)
Day 78 Where to from here? (8:22)
Day 79 Your final week: finding your personal sweet spot with the food changes
Day 79 Your final week: finding your personal sweet spot with the food changes (4:11)
Day 80 Your final week: maintenance supplements
Day 80 Your final week: maintenance supplements (2:54)
Day 81 Keep going! Sometimes it takes longer than you expect
Day 81: Keep going! Sometimes it takes longer than you expect
Get access to the BONUS module on environmental toxins
Get access to the BONUS module on environmental toxins
Day 82 Further testing
Day 82 Further testing (4:09)
Day 83 Final words and feedback
Day 83 Final words and feedback (3:13)
Day 84 Weekly win!
Day 84 Weekly win
Week 12 Q&A Recording
Week 12 Q&A Recording (59:38)
FAQs
Calories (13:04)
What if I don't think these changes are sustainable? (2:54)
Fasting (1:23)
Hormonal birth control (6:57)
Day 73 [Type 3-5] Bloating and pain
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