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# PCOS Reset: A 6-Week Women's Wellness Course

Welcome + How This Course Works (short tour, expectations, and safety note)

## MUST-HAVES

Course Promise, Boundaries, and Time Budget

## MODULES

1) PCOS, Simply Explained

2) The Plate Formula (Vegetarian & South Asian Friendly)

3) Blood-Sugar Friendly Habits (Weight-Loss Support)

4) Cortisol & Adrenal Support (Adrenal/Lean PCOS-Aware)

5) Move to Improve (Basic Workout Guide)

6) Track What Matters + Talk to Your Clinician (Cycles & Spotting)

## CROSS-COURSE TOOLS

Quick Meal-Prep System + Vegetarian Swap Guide (printable)

## NOTES

Quiz 1: PCOS Basics and Drivers

Quiz 2: The Plate Formula and Meal Prep

Quiz 3: Blood-Sugar Habits in Daily Life

Quiz 4: Cortisol/Sleep Routine Builder

Quiz 5: Beginner Workout Plan

Final Check-in Survey: Your Routine, Confidence, and Next Steps

PCOS Routine Reset: Insulin-Savvy Nutrition, Stress, Cycle, Movement is a practical 6-week wellness course designed to help women with PCOS build steady, sustainable habits without overwhelm. In just a few focused minutes per day, you’ll learn how to balance your plate for blood-sugar support, create a calming morning and evening rhythm, understand your cycle signals, and move confidently with simple strength and low-impact cardio. Expect plain-language lessons, vegetarian and South Asian–friendly meal strategies, and realistic routine builders you can actually stick to. Each week pairs a short video with step-by-step checklists, printable trackers, and quick wins like a 10-minute post-meal walk or a protein-forward breakfast. You’ll also discover how to navigate festivals, eating out, and caffeine timing—plus how to track what matters most so you can discuss labs and options with your clinician. This program is educational and habit-focused—no diagnoses, no prescriptive meal plans—just clear guidance to help you reduce energy dips, cravings, and stress spirals while supporting weight-loss goals if desired. If you’re ready to reset your routine with small, consistent actions that match real life, this course will show you exactly where to start and how to keep going.

PCOS Routine Reset: Insulin-Savvy Nutrition, Stress, Cycle, Movement

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            <p>PCOS Routine Reset is a practical, six-week path to rebuild your daily rhythm—food, stress, cycle, and movement—without overwhelm. If you’re navigating hormonal weight gain, irregular or long cycles, adrenal/lean PCOS, or spotting that won’t quit, this course gives you clear, science-lite guidance you can use today. You’ll learn insulin-savvy nutrition using a simple Plate Formula, blood-sugar friendly habits that fit real life, stress and sleep routines that support your adrenals, and a beginner workout plan you can do at home. We keep it culturally familiar and time-saving with vegetarian and South Asian-friendly options, fast meal-prep templates, and swap lists. Expect small, consistent actions over perfection—10–15 minutes to watch, 10–20 minutes to do—so your routine sticks even on busy days.</p>

<p>Across six modules, you’ll get a plain-language foundation on what PCOS is (and isn’t), then move into weekly quick wins: one balanced meal a day, a 10-minute post-meal walk, morning light, and simple breath resets. You’ll master a Plate Formula built around fiber-first veggies, smart carbs, healthy fats, and protein anchors like dal, chana, tofu/paneer, curd/Greek yogurt, and millets/roti/rice in portions that support stable energy. You’ll layer in blood-sugar strategies for festivals and eating out, AM/PM cortisol-friendly routines, and a basic strength + low-impact cardio plan with cycle-aware adjustments. Track what actually matters—cycles, spotting, energy, sleep, cravings, and consistency—using checklists and habit trackers. Throughout, you’ll find boundaries and safety notes: this is education, not medical advice. We’ll outline commonly discussed labs and supplements for your clinician conversations and flag when to seek care (irregular cycles, prolonged spotting). By the end, you’ll have a repeatable system: quick meal-prep, movement you enjoy, calmer stress patterns, and a simple weekly review to keep your momentum going.</p>
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