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The PCOS Protocol- 2021 TYPE 2 Suspected
What Does It mean that I'm a Type 2?
What is a Type 2? (14:24)
How you're going to start making your changes
Further testing to confirm Type 2 (if you wish!)
Further testing to confirm Type 2 (if you wish!)
If your type mentioned Thyroid testing (5:24)
CHANGE 1: Changing your breakfast
Changing your breakfast (8:06)
Breakfast Recipes
FAQ: Protein Powder
All about protein powder (3:51)
Protein powder suggestions
FAQ: Carbohydrates at breakfast
Carbohydrates at breakfast (4:36)
FAQ: How to make breakfast easier
How to make breakfast easier (3:39)
FAQ: Breakfast timing
Breakfast timing (8:23)
FAQ: Why protein and why so early?
Why protein and why so early? (6:54)
FAQ: What about being plant-based?
What about being plant-based? (9:58)
Taking an 80/20 approach to your PCOS lifestyle
What does 80/20 actually mean? (4:00)
Overcoming perfectionism and getting out of the dieting mindset (6:50)
Let's talk about dairy
Let's talk about dairy and PCOS (7:34)
Dairy and Acne (6:02)
Other nutrition FAQs
What about cholesterol? (2:45)
What about being gluten free? (9:34)
Isn't too much protein dangerous?
What's your 'win' this week?
What's your 'win' this week? (3:51)
Implementation Day
There are no lessons today. Just focus on your breakfast change!
CHANGE 2: Lunch and Dinner
Changing your lunch and dinner (5:31)
Lunch and dinner guide
20 minute mains
Sides
Mains (longer than 20 mins)
FAQ: Can I snack? When should I eat/ be hungry?
Can I snack? When should I eat/ be hungry? (1:44)
TIP: Increase your vegetable intake!
TIP: Increase your vegetable intake! (6:00)
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
TIP: How to make vegetables taste amazing
TIP: How to make vegetables taste amazing (6:03)
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)
Implementation day: Nothing new today- I want you to make sure that you read/start implementing all the extra information on your symptoms from yesterday.
There are no lessons today. Continue with the changes you've been given so far!
CHANGE 3: Understanding your body, when you need to eat and snack
Understanding your body, when you need to eat and snack (5:12)
How to know when I need to snack? Mindful Eating
Mindful Eating (5:01)
FAQ: Tuning into your cravings
How mindfulness can help you in changing your eating habits (5:37)
FAQ: How can I know if I'm actually hungry?
"The Tuna Test" (3:12)
Snacks Ideas
Insulin-friendly snack ideas (1:50)
Insulin-friendly swaps for comfort foods
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
Still reaching for sugary foods?
Why sugars aren't great for insulin - what to choose instead
Struggling to remove sugar and sweets? Put your focus here... (4:02)
Desserts and Treats
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
CHANGE 4: Stress Management
Your stress bucket - what causes stress in your body?
Emptying your stress bucket: reducing or removing caffeine
Reducing or removing caffeine
Caffeine in drinks
Feeling overwhelmed?
Feeling overwhelmed?
Emptying your stress bucket: Remove or Reframe
Emptying your stress bucket: Remove or Reframe
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
CHANGE 5: Supplements
An introduction to supplements- what are they and do I ned them? (6:03)
Your vitamin and mineral levels
Your vitamin and mineral levels (4:17)
My recommended supplements specifically for YOU!
My recommended supplements specifically for YOU!
Information on supplements
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
FAQ: Supplements: What if I'm on a budget
FAQ: What if I'm on a budget?
Supplements: "What if I can't get the supplements suggested in my country?"
Supplements: "What if I can't get the supplements suggested" (out of stock/ not available) (1:58)
Further supplement suggestions for specific symptoms like Acne, Hair Loss etc
Further supplement suggestions for specific symptoms like Acne, Hair Loss etc (3:09)
FAQ: Supplements for Conception and Pregnancy
FAQ: Prenatal Supplements
FAQ: How long should I take supplements for?
FAQ: How long should I take supplements for? (5:25)
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
CHANGE 6: Exercise
Exercise Guidelines
Exercise tutorials and example workouts
Introduction
Stronger Anywhere Workouts (63:23)
Kettlebell/ Dumbbell workouts (36:14)
HIIT Me Workouts (30:22)
Gym Strength Workouts (50:48)
Can't start? Follow this 5-minute rule
Can't start? Follow this 5-minute rule (4:58)
Can't stop? Adapting your exercise routine to what your body actually needs
Can't stop? Adapting your exercise routine to what your body actually needs (5:21)
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
Eating around exercise
Eating around exercise (6:45)
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
CHANGE 7: Sleep
Let's focus on sleep (4:46)
Sleep hygiene
Sleep hygiene
Sleeping Problems
Sleeping Problems
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
Tips for getting enough sleep
Sleep when you have babies / young children (4:09)
Sleep when you do shift work (4:00)
Sleeping Products
Sleeping Products
FAQ: Sleep disrupted breathing
FAQ: Sleep disrupted breathing
Implementation Day
There are no lessons today. Continue with the changes you've been given so far!
Your final week! Where to to from here?
Where to from here? (14:04)
Finding your personal sweet spot
Finding your personal sweet spot (4:02)
Supplements Maintenance
Supplements Maintenance (2:45)
Keep going!
Keep going (11:27)
Further Testing
Further Testing (3:59)
Final words and Feedback
Final words and Feedback (3:04)
Final Weekly Win of The PCOS Protocol
Final Weekly Win (5:52)
FAQs
Is soy okay to eat?
Test Ranges
What about plant based proteins?
Habit change, perfectionism and boundaries (with Dr Rebecca Ray)
Clean Beauty for Acne
Meal Planning Hacks
Shopping Guide
Surviving Travel
Work lunches you can pick up from the supermarket
Alcohol (4:45)
Eating out (16:29)
Fasting (1:23)
What if I don't think these changes are sustainable? (2:54)
Hormonal Contraception
Holiday Tips
Micronized Progesterone (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)
Small Intestinal Bacterial Overgrowth
Hypothalamic Amenorrhea
Why is my testosterone low/normal if I'm getting androgen symptoms (acne, hirsutism, hair loss)? (5:37)
Fruit and Insulin Guide
I'm pregnant! Now what? (33:23)
Further testing to confirm Type 2 (if you wish!)
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