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The PCOS Protocol- 2021 TYPE 3 Confirmed
What is a Type 3?
What is a Type 3? (8:25)
Record your symptoms
Use the PDF to record your symptoms (1:45)
Further testing for your type
Further testing (3:09)
Further testing for your type (8:25)
If your type mentioned Thyroid testing (5:24)
Order your own tests
Test Ranges
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)
CHANGE 1: The first diet change for your 'type'
Changing your breakfast (1:30)
[Type 4 & 5] Gluten (6:21)
Meal Planning Resources
Recipes
Recipes
Bread Alternatives, Recipes and Suggestions
Protein powder and gluten-free alternatives
[Type 1-3] Protein powder (5:02)
[Type 4 & 5] Gluten-free alternatives
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)
Trust in the process
Trust in the process
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
Carbs at breakfast
Carbs at breakfast (2:29)
Dairy and acne (5:27)
Celebrating your weekly wins!
Celebrating your weekly wins!
CHANGE 2: Supplements
Change 2: 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?
Research papers
Research papers (1:32)
What about vitamin and mineral testing?
Vitamin and Mineral testing (4:17)
What if I'm on a budget?
What if I'm on a budget? (1:58)
How long should I take them for?
How long should I take them for? (3:35)
Supplements for symptoms
Supplements for symptoms (3:39)
Supplements and pregnancy
Supplements and pregnancy (4:15)
Celebrating your success
Weekly wins
CHANGE 3: Increase vege & removing caffeine
[Types 1, 2,4 & 5] Increase vege (4:33)
[Type 3] Removing caffeine (7:47)
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)
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
Reduce sugar and sweeteners & Removing alcohol
[Types 1,2,4 & 5] Reduce sugar and sweeteners (10:47)
[Type 3] Removing alcohol (3:29)
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
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)
BONUS MODULE: Extra help with addressing your symptoms
Fatigue (20:32)
Acne
Digestion + Bloating (17:04)
Fertility (11:08)
Weight Gain (8:32)
Hirsutism (3:11)
Hair Loss
Menstrual Cycle Issues (14:49)
Weekly win
Weekly win (4:18)
CHANGE 4: Mindful eating & Stress and health
[Types 1,2,4 & 5] Mindful eating (8:16)
[Type 3] Stress and health (19:00)
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)
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)
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
Some mindful motivation & Apps I use
[Types 1,2, 4 & 5] Some mindful motivation
[Type 3] Apps I use
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
Weekly win PLUS a bonus interview with Dr. Gretchen
Bonus Video - Interview with PCOS Psychologist, Dr. Gretchen (63:27)
CHANGE 5: Let's focus on sleep
Let's focus on sleep (18:00)
Sleep hygiene
Sleep hygiene (5:45)
Sleep hygiene 2.0
Sleep hygiene 2.0 (6:39)
Sleeping with babies/shift work
Sleeping with babies/shift work (7:20)
Sleeping problems
Sleeping problems (7:54)
Sleep motivation
Sleep motivation
Weekly win
Day 42 Weekly win
CHANGE 6: Exercise for Type 3 & Gut health
[Type 3] Exercise for your type (19:50)
[Types 4 & 5] Gut (11:07)
Exercise for your type
Introduction to exercise (1:42)
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)
Exercise Video Tutorials (79:20)
Can't start exercising and Fermented foods
[Type 3] Can't start? The 5-minute rule (4:57)
[Types 4 & 5] Fermented foods (5:46)
Struggling to stop punishing yourself & Bloating & pain
[Type 3] Struggling to stop punishing yourself? (5:21)
[Types 4 & 5] Bloating and pain (6:42)
What if I don't like the exercise & Gut testing
[Type 3] What if I don't like the exercise you've given me? (4:08)
[Types 4 & 5] Gut testing
A great exercise hack
[Type 3] 5,4,3,2,1--Go! (3:53)
[Types 4 & 5]
FAQs on exercise
The best time of day to exercise and how to eat for strength training (5:21)
Feel good story: Brenda and Weekly win
Feel good story: Brenda
Weekly win
Implementation weeks
Implementation weeks (11:28)
Weekly win
Weekly win
Bonus interview with Doctor Danah
Your final week: So where to from here?
Final week intro (1:05)
Where to from here? (21:30)
Your final week: finding your personal sweet spot with the food changes
Your final week: finding your personal sweet spot with the food changes (4:11)
Your final week: Supplements
Your final week: Supplements (2:54)
Keep going! Sometimes it takes longer than you expect
Keep going! Sometimes it takes longer than you expect (11:16)
Get access to the BONUS module on environmental toxins
Get access to the BONUS module on environmental toxins
Further testing
Further testing (4:09)
Final words and feedback
Final words and feedback (3:13)
Get a pen and paper out- you'll want to do this activity....
Weekly win (6:01)
Get a pen and paper out- you'll want to do this activity.... (6:01)
Frequently Asked Questions
Is soy okay to eat?
Habit change, perfectionism and boundaries (with Dr Rebecca Ray)
What are some good sources of vegetarian proteins?
Alcohol (4:45)
Eating out (16:29)
Fasting (1:23)
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 (31:22)
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
Why is my testosterone low/normal if I'm getting androgen symptoms (acne, hirsutism, hair loss)? (5:37)
I'm pregnant! What now? (33:23)
Extra modules
Weight loss (22:06)
[Types 1,2, 4 & 5] Some mindful motivation
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