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The PCOS Protocol
Facebook group and typeform reminder
How to get the Protocol "app" onto your phone (2:44)
Day 1 Welcome and What's your why?
Welcome (13:45)
Do you agree? (2:59)
What we'll cover (3:16)
Do I need testing? (7:35)
What's your why? (15:58)
Day 2 Going deeper, Having multiple whys and Why this exercise is so important
Going deeper on your why (11:03)
[FAQ[ Can you have multiple "whys"? (5:35)
Don't neglect this important step (13:01)
A bit of motivation
Day 3 Setting clear boundaries, Identifying your support network and Throwing out your scale!
Support network and setting clear boundaries (4:42)
Throw out the scales (9:51)
Day 4 Identifying your PCOS "root cause"
Step 1: Complete the PCOS Type Identifier Quiz (6:28)
Step 2: Watch the tutorial(s) for your 'type' (20:45)
[FAQ] What if mine was inconclusive? (9:11)
Step 3: Take the Thyroid quiz, especially if your result was 'inconclusive' (14:16)
Day 5 Further testing for your type
Further testing (3:09)
Further testing for your type (24:12)
Order your own tests
Test Ranges
Day 6 Can I fit multiple types?
What if I feel like I fit adrenal too? (2:12)
Can I fit multiple types? (4:20)
Day 7 Record your symptoms
Use the PDF to record your symptoms (1:45)
Day 8 The first diet change for your 'type'
[Type 1-3] Changing your breakfast (12:16)
[Type 4 & 5] Gluten (6:21)
Meal Planning Resources
Recipes
Recipes
Bread Alternatives, Recipes and Suggestions
Day 9 Protein powder and gluten-free alternatives
[Type 1-3] Protein powder (5:02)
[Type 4 & 5] Gluten-free alternatives
Day 10 Vegetarian sources of protein and removing dairy
[Type 1-3] Breakfast alternative for Vegetarians and Vegans (6:09)
PDF- Breakfast alternative for Vegetarians and Vegans
[Type 4 & 5] Removing dairy (5:02)
Day 11 Trust in the process
Trust in the process
Day 12 How to make the morning protein easy and dairy alternatives
[Type 1-3] How to make it easy (3:50)
[Type 4 & 5] Dairy alternatives
Day 13 Carbs at breakfast and Dairy & acne
Carbs at breakfast (2:29)
Dairy and acne (5:27)
Day 14 Celebrating your weekly wins!
Celebrating your weekly wins!
Day 15 Supplements
Day 15 Supplements- Start Here! (14:54)
Type 1
Type 2
Type 3
Type 4
Additional supplements for Thyroid Health
Prenatal Supplements
Additional Anti- Androgen Supplements
Recommended Supplement Brands
I'm feeling...(insert your symptom here)... after starting supplements. What should I do?
BONUS: Exercise for your type
BONUS: Exercise for your type- Watch this first! (19:50)
WHAT TIME OF DAY AND HOW TO EAT FOR EXERCISE
Weight Exercises (42:00)
Kettlebell Workouts (36:14)
Kettlebell Video Tutorials (13:11)
'Stronger Anywhere Workouts (63:23)
Stonger Anywhere Exercise Tutorials (17:57)
HIIT Me Workouts (30:22)
HIIT Me Exercise Tutorials (11:19)
Gym Strength Workouts (50:48)
Gym Strength Exercise Tutorials (33:52)
Day 16 Research papers
Research papers (1:32)
Day 17 What about vitamin and mineral testing? And what if I'm on a budget?
What if I'm on a budget? (1:58)
Vitamin and Mineral testing (4:17)
Day 18 How long should I take them for?
How long should I take them for? (3:35)
Day 19 Supplements for symptoms
Supplements for symptoms (3:39)
Day 20 Supplements and pregnancy
Supplements and pregnancy (4:15)
Day 21 Celebrating your success
Weekly wins
Day 22 Increase vege & removing caffeine
[Types 1, 2,4 & 5] Increase vege (4:33)
[Type 3] Removing caffeine (7:47)
Day 23 Lunch and dinner guide & Caffeine in beverages
[Types 1,2,4 & 5] Lunch and dinner guide (30:12)
[Type 3] Caffeine and beverages (3:40)
Day 24 How to make vegetables taste amazing & some mid-week motivation
{Types 1,2,4 & 5] How to make vegetables taste amazing (5:30)
[Type 3] Some mid-week motivation
Day 25 Reduce sugar and sweeteners & Removing alcohol
[Types 1,2,4 & 5] Reduce sugar and sweeteners (10:47)
[Type 3] Removing alcohol (3:29)
Day 26 Put your focus here.... & Alcohol-free drink ideas
[Types 1,2,4 & 5] Put your focus here (2:54)
[Type 3] Alcohol-free drink ideas
Day 27 Some words to inspire you PLUS a few [treats] recipes to try out & Alcohol and conception
[Type 1,2,4 & 5] Some words to inspire you PLUS a few [treats] recipes to try out
[Type 3] Alcohol and conception (3:01)
Day 28 Weekly win
Week 28 Weekly win
Weekly win (4:18)
Day 29 Mindful eating & Stress and health
[Types 1,2,4 & 5] Mindful eating (8:16)
[Type 3] Stress and health (19:00)
Day 30: Mindful eating exercise & Your first stress management technique
[Types 1,2,4 &5] Mindful eating exercise (8:01)
[Type 3] First stress management technique (9:23)
Day 31: Snacking and timing of eating & Mindfulness and meditation
[Types 1,2,4 & 5] Snacking and timing of eating (9:57)
[Type 3] Stress management: mindfulness and meditation (7:03)
Day 32 What time should I eat? & Stress and blood glucose
[Types 1,2,4 & 5] What time should I eat? (4:30)
[Type 3] Stress and blood glucose
Day 33 Some mindful motivation & Apps I use
[Types 1,2, 4 & 5] Some mindful motivation
[Type 3] Apps I use
Day 34 Get out of the dieting mindset & A podcast on stress
[Type 1,2,4 & 5] Get out of the dieting mindset (8:19)
[Type 3] 'Extra for Experts’ stress tool
Day 35 Weekly win PLUS a bonus interview with Dr. Gretchen
Bonus Video - Interview with PCOS Psychologist, Dr. Gretchen (63:27)
Day 36 Let's focus on sleep
Let's focus on sleep (18:00)
Day 37 Sleep hygiene
Sleep hygiene (5:45)
Day 38 Sleep hygiene 2.0
Sleep hygiene 2.0 (6:39)
Day 39 Sleeping with babies/shift work
Sleeping with babies/shift work (7:20)
Day 40 Sleeping problems
Sleeping problems (7:54)
Day 41 Sleep motivation
Sleep motivation
Day 42 Weekly win
Day 42 Weekly win
Day 43 Removing dairy and caffeine, Exercise for Type 3 & Gut health
[Types 1 & 2] Removing dairy (2:50)
[Type 3] Exercise for your type (19:50)
[Types 4 & 5] Gut (11:07)
Day 44 Dairy alternatives, Can't start exercising and Fermented foods
[Types 1 & 2] Dairy alternatives
[Type 3] Can't start? The 5-minute rule (4:57)
[Types 4 & 5] Fermented foods (5:46)
Day 45 Dairy and acne, Struggling to stop punishing yourself & Bloating & pain
[Types 1& 2] Dairy & Acne (5:27)
[Type 3] Struggling to stop punishing yourself? (5:21)
[Types 4 & 5] Bloating and pain (6:42)
Day 46 Removing caffeine, What if I don't like the exercise & Gut testing
[Types 1 & 2] Removing caffeine (7:47)
[Type 3] What if I don't like the exercise you've given me? (4:08)
[Types 4 & 5] Gut testing
Day 47 Caffeine in drinks and An exercise hack
[Types 1 & 2] Caffeine in drinks (3:39)
[Type 3] 5,4,3,2,1--Go! (3:53)
[Types 4 & 5]
Day 48 Caffeine motivation and FAQs on exercise
[Types 1 & 2] Caffeine motivation
The best time of day to exercise and how to eat for strength training (5:21)
Day 49 Feel good story: Brenda and Weekly win
Feel good story: Brenda
Weekly win
Day 50 Implementation weeks
Implementation weeks (11:28)
Day 78 Your final week: So where to from here?
Day 78 Where to from here? (21:30)
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: Supplements
Day 80 Your final week: 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 (11:16)
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 Get a pen and paper out- you'll want to do this activity....
Day 84 Get a pen and paper out- you'll want to do this activity.... (6:01)
Frequently Asked Questions
Alcohol (4:45)
Can I eat... (3:05)
Eating out (16:29)
Fasting (1:23)
Protein content of beans
How can I stop self sabotaging my progress? (15:32)
How I deal with sugar cravings (5:37)
Vitamin D Range
On weight loss (48:43)
What if I don't think these changes are sustainable? (2:54)
Surviving Travel
Clean Beauty acne products
Hormonal Birth control Cheat sheet
Holiday Season Tips
Micronized Progesterone Therapy (8:10)
What does a normal period look like? (16:32)
Perimenopause and Menopause (48:17)
What happens if I don't address my root cause? (13:45)
What should I do if I have high cholesterol?
Small Intestinal Bacterial Overgrowth FAQ
Coffee and Hot Drink Alternatives
Extra help with your symptoms- acne, bloating, fatigue, weight gain, fertility etc!
[Type 1,2,4 & 5] Some words to inspire you PLUS a few [treats] recipes to try out
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