PCOS
Empower Your Body, Restore Balance: Personalized Support for PCOS
Living with PCOS can feel overwhelming, but it doesn’t have to define your life.
My PCOS program, inspired by the expert protocols of Dr. Felice Gersh, offers a comprehensive, integrative approach to address the root causes of hormonal imbalance and its impact on your body. Through personalized one-on-one coaching, we’ll work together to manage symptoms like irregular cycles, weight challenges, acne, and more by focusing on nutrition, lifestyle adjustments, and natural remedies.
Whether you're trying to conceive or simply want to improve your health, this program will empower you with the tools and support you need to feel in control of your body again. Let’s restore balance, enhance your well-being, and get you on the path to vibrant health.
WEEKs 1 + 2
Assessment + Education
The program begins with a comprehensive assessment of your health, including lab work to evaluate your hormonal panel, insulin sensitivity, and other key markers. During these first two weeks, you’ll gain a deep understanding of what PCOS is, the root causes behind it, and how hormonal imbalances affect your body. This is also the time to set personalized goals and begin learning about the lifestyle changes that will help improve both your metabolic and reproductive health.
WEEKs 3 + 4
Nutrition for Hormonal Balance
In the second phase of the program, we focus on optimizing your diet to enhance insulin sensitivity and reduce inflammation. You’ll transition to an anti-inflammatory diet rich in whole foods, healthy fats, fiber, and low glycemic index options. We will work on eliminating processed foods, refined sugars, and inflammatory triggers while introducing hormone-balancing foods like cruciferous vegetables and omega-3s. We’ll also address your gut health, as it plays a key role in regulating hormones.
WEEKs 5 + 6
Stress Management + Sleep Optimization
Managing stress is crucial for hormonal balance, and during these weeks, we’ll explore various stress reduction techniques such as mindfulness, meditation, and yoga. Sleep optimization will also be a key focus, as improving your circadian rhythms helps regulate hormones like cortisol. We’ll review sleep hygiene practices and address any adrenal health concerns that may be contributing to your PCOS symptoms.
WEEKs 7 + 8
Movement + Exercise
The focus during this phase is on integrating movement that supports insulin sensitivity and overall metabolic health. You’ll be encouraged to engage in low-impact exercises, such as walking, swimming, and strength training, while avoiding high-intensity workouts that can contribute to adrenal fatigue. Together, we’ll develop a fitness routine that is both effective and sustainable, ensuring it complements your hormone-balancing efforts.
WEEKs 9 + 10
Supplementation + Herbal Support
In these weeks, we’ll introduce targeted supplements and herbal remedies designed to support hormonal balance and metabolic function. Key supplements may include inositol to improve insulin sensitivity, omega-3 fatty acids for inflammation, vitamin D, and magnesium. Herbal remedies, such as Vitex, spearmint tea, and licorice root, will be used to aid in hormone regulation and liver detoxification. These natural tools will help address any nutrient deficiencies that could be affecting your hormone production.
WEEKs 11 + 12
Sustainable Lifestyle Changes + Maintenance
The final phase of the program focuses on solidifying the healthy habits you’ve developed and creating a long-term plan to maintain your progress. We will refine your dietary and lifestyle practices based on your individual response and any improvements observed in lab results. You'll leave with a sustainable wellness plan that includes self-care, movement, and balanced nutrition to keep your hormones in check. We’ll also discuss follow-up options to provide ongoing support and accountability, ensuring you can maintain these positive changes for the long term.