THE PCOS BIBLE eBOOK

Everything from understanding your menstrual cycle, to how to eat and move for your PCOS body- including a comprehensive 12 week exercise program, designed specifically for PCOS.

When I was diagnosed with PCOS, I felt completely confused with where to start when it came to supporting my body. I wanted to make changes but it all felt so overwhelming, there was so much conflicting information out there and no matter what I tried, nothing seemed to work. That was until, I decided to stop living by the rules of ‘one-size-fits-all’ diets and started tuning into what my body needed. THIS WAS THE GAME CHANGER.

I used the knowledge I gained to guide me, I took small, consistent actions to implement change over time, in a way that was realistic and maintainable. I realised, it WAS possible to overcome my PCOS, and the changes I experienced in my symptoms was glowing proof of this. I went from confused and overwhelmed to in-control and empowered.

No strict diet, no meal plans, no excessive exercise regime (or treadmills), simply learning how to ...read more

nourish and listen to my body so that I could support it in a balanced way.

Now you can do the same with The PCOS Bible eBook. Created by a Cyster, for a Cyster, with all the knowledge and tangible ways to take back control of your body. Everything you need, from one reliable source, with contributions from, and approved by a registered dietitian, a Naturopath, and a qualified Personal Trainer.

YOUR TIME IS NOW CYSTER! YOU CAN OVERCOME YOUR PCOS!

what’s in the ebook?

I guide you through understanding exactly what PCOS is, and why making diet and lifestyle changes matters.

  • Learn how to identify your root cause/s.
  • Take the root cause quiz, and use the root cause section to help you understand where to start making changes based on your root cause/s.

Before you make changes you need have an understanding of how your body works so that you can trust it. We dive deep into understanding how the menstrual cycle actually works from a hormonal level, with steps to hack your cycle so that you can support your body more than you ever have before.

Don’t expect a generic, one-size-fits-all meal plan in this eBook, in fact there is no meal plans at all. We all know that diets and meal plans are unsustainable in our busy and social lives, that is why I will teach you everything you need to know about nutrition and eating for YOUR specific PCOS body. You’ll learn how to shift your mindset around food and apply a simple yet effective method, that allows you to enjoy your favourite meals that will still nourish your PCOS body. Hello happier hormones and food freedom!

All recommendations are certified and approved by “The Woman’s Dietitian“, Cory Ruth, MS, RDN.

Ps. This nutrition guide is suited to all preferences, I personally choose to eat plant-based, but as a part of the learning to have a no diet mindset, I want to give you all the knowledge on food so you can make the right choices for you.

There is a misconception that if we have PCOS we need to be on a low carb diet. The truth is, when we have PCOS, we need to focus on better blood sugar balance. Once you have learnt how to nourish your body and create balanced meals, the next step is to find the amounts of food that work for YOUR body.

  • Learn how to find your personal carb tolerance and heal your relationship with carbs (yay).
  • Learn how to calculate your daily intake and macros for your PCOS body.

I teach you how use this knowledge as a tools in your journey not a from of restriction. Knowing your personal carb tolerance, daily intake required for your desired outcome, and the breakdown of carbs, protein, and fats, are going to help you to balance your hormones, maintain a healthy body weight, and most of all feel better from the inside and out.

A natural approach to healing your body, this supplement guide will give you a head start on helping balance your hormones. I teach you the importance of supplementation and knowing what your specific hormonal imbalances are to assist you in making an informed choice when buying supplements.

  • Take the Hormonal Imbalances quiz and use the supplement guide to find specific supplement recommendations based your imbalances and symptoms.

All recommendations on specific PCOS supplements provided by my personal naturopath Tanya Goldie, ND

Did you know that our bodies don’t know the difference between being chased by a lion and a stressful day at work? Did you know that stress causes our hormones to go out of whack therefore increasing our PCOS symptoms? So why stress ourselves more by over training? It’s time to LOVE YOUR BODY in more ways than one.

I will teach you how to implement a signature method when it comes to exercising for your PCOS body. No slogging yourself on cardio, or feeling guilty for missing a session. This is all about knowing what your body needs and how to support it through exercise.

Using this knowledge you will have a comprehensive training guide to follow, that suits all abilities, with a healthy balance between exercise, rest and active recovery. This is what makes this workout plan successful, maintainable, and most of all enjoyable, which in the long term is going to bring you results.

Available in either GYM workout edition or HOME workout edition, please see below for further information on each version of the eBook.

All recommendations and exercise training program has been approved by a highly qualified personal trainer and sport scientist, Anthony Lintern.

I give you some of my go-to-fave recipes made PCOS friendly! A range of breakfast, lunch, dinner, treats and snacks. These are great recipe ideas that are super yummy, easy to make, and well-balanced to nourish our body and our souls.

  • Gluten free
  • Dairy free
  • Refined sugar free
  • Plant-based
  • EASY AND TASTY!

Ps, you don’t have to be vegan to enjoy these, you can add your on tweaks or just enjoy a plant-based meal throughout your week.

THE PCOS BIBLE eBOOK

Everything from understanding your menstrual cycle, to how to eat and move for your PCOS body- including a comprehensive 12 week exercise program, designed specifically for PCOS.

When I was diagnosed with PCOS, I felt completely confused with where to start when it came to supporting my body. I wanted to make changes but it all felt so overwhelming, there was so much conflicting information out there and no matter what ...read more

I tried, nothing seemed to work. That was until, I decided to stop living by the rules of ‘one-size-fits-all’ diets and started tuning into what my body needed. THIS WAS THE GAME CHANGER.

I used the knowledge I gained to guide me, I took small, consistent actions to implement change over time, in a way that was realistic and maintainable. I realised, it WAS possible to overcome my PCOS, and the changes I experienced in my symptoms was glowing proof of this. I went from confused and overwhelmed to in-control and empowered.

No strict diet, no meal plans, no excessive exercise regime (or treadmills), simply learning how to nourish and listen to my body so that I could support it in a balanced way.

Now you can do the same with The PCOS Bible eBook. Created by a Cyster, for a Cyster, with all the knowledge and tangible ways to take back control of your body. Everything you need, from one reliable source, with contributions from, and approved by a registered dietitian, a Naturopath, and a qualified Personal Trainer.

YOUR TIME IS NOW CYSTER! YOU CAN OVERCOME YOUR PCOS!

what’s in the ebook?

I guide you through understanding exactly what PCOS is, and why making diet and lifestyle changes matters.

  • Learn how to identify your root cause/s.
  • Take the root cause quiz, and use the root cause section to help you understand where to start making changes based on your root cause/s.

Before you make changes you need have an understanding of how your body works so that you can trust it. We dive deep into understanding how the menstrual cycle actually works from a hormonal level, with steps to hack your cycle so that you can support your body more than you ever have before.

Don’t expect a generic, one-size-fits-all meal plan in this eBook, in fact there is no meal plans at all. We all know that diets and meal plans are unsustainable in our busy and social lives, that is why I will teach you everything you need to know about nutrition and eating for YOUR specific PCOS body. You’ll learn how to shift your mindset around food and apply a simple yet effective method, that allows you to enjoy your favourite meals that will still nourish your PCOS body. Hello happier hormones and food freedom!

All recommendations are certified and approved by “The Woman’s Dietitian“, Cory Ruth, MS, RDN.

Ps. This nutrition guide is suited to all preferences, I personally choose to eat plant-based, but as a part of the learning to have a no diet mindset, I want to give you all the knowledge on food so you can make the right choices for you.

There is a misconception that if we have PCOS we need to be on a low carb diet. The truth is, when we have PCOS, we need to focus on better blood sugar balance. Once you have learnt how to nourish your body and create balanced meals, the next step is to find the amounts of food that work for YOUR body.

  • Learn how to find your personal carb tolerance and heal your relationship with carbs (yay).
  • Learn how to calculate your daily intake and macros for your PCOS body.

I teach you how use this knowledge as a tools in your journey not a from of restriction. Knowing your personal carb tolerance, daily intake required for your desired outcome, and the breakdown of carbs, protein, and fats, are going to help you to balance your hormones, maintain a healthy body weight, and most of all feel better from the inside and out.

A natural approach to healing your body, this supplement guide will give you a head start on helping balance your hormones. I teach you the importance of supplementation and knowing what your specific hormonal imbalances are to assist you in making an informed choice when buying supplements.

  • Take the Hormonal Imbalances quiz and use the supplement guide to find specific supplement recommendations based your imbalances and symptoms.

All recommendations on specific PCOS supplements provided by my personal naturopath Tanya Goldie, ND

Did you know that our bodies don’t know the difference between being chased by a lion and a stressful day at work? Did you know that stress causes our hormones to go out of whack therefore increasing our PCOS symptoms? So why stress ourselves more by over training? It’s time to LOVE YOUR BODY in more ways than one.

I will teach you how to implement a signature method when it comes to exercising for your PCOS body. No slogging yourself on cardio, or feeling guilty for missing a session. This is all about knowing what your body needs and how to support it through exercise.

Using this knowledge you will have a comprehensive training guide to follow, that suits all abilities, with a healthy balance between exercise, rest and active recovery. This is what makes this workout plan successful, maintainable, and most of all enjoyable, which in the long term is going to bring you results.

Available in either GYM workout edition or HOME workout edition, please see below for further information on each version of the eBook.

All recommendations and exercise training program has been approved by a highly qualified personal trainer and sport scientist, Anthony Lintern.

I give you some of my go-to-fave recipes made PCOS friendly! A range of breakfast, lunch, dinner, treats and snacks. These are great recipe ideas that are super yummy, easy to make, and well-balanced to nourish our body and our souls.

  • Gluten free
  • Dairy free
  • Refined sugar free
  • Plant-based
  • EASY AND TASTY!

Ps, you don’t have to be vegan to enjoy these, you can add your on tweaks or just enjoy a plant-based meal throughout your week.

Gym edition

No excessive weight-loss/shredding approach, this is the real deal.

Say goodbye to slogging it on the treadmill and not getting results, this 12 week comprehensive training program is split into three phases so that you can set the foundations and build upon your strength and ability as you progress, focusing on a combination of strength and resistance training and H.I.I.T based workouts. The structure is specifically designed to help you build lean muscle to support your hormones, while learning to balance your workouts with adequate recovery and active rest.

This is a gym based program so you will need access to a studio near you. Being a gym goer myself I know how it can be daunting and challenging at times to get equipment and space, so I have kept the need to use machines to a minimum and only when it’s truly beneficial/necessary. You’ll mostly need dumbbells, kettlebell, barbell, bench and a mat.

Home edition

Exercise in the comfort of your own home.

We all live busy lives and the thought of trying to find time to make it to the gym might just be all too much, but that’s ok, because you can get all the benefits of exercising to support your body without having to do that. This 12 week comprehensive workout program is specifically designed to be time effective and manageable no matter where you are. Split into three phases, you will progress through a series of workouts that incorporate strength/resistance and H.I.I.T style training that have been specifically designed to give you maximum benefits while supporting your hormones back to balance. Worried that H.I.I.T isn’t right for you? Don’t. This program teaches you how to go at your own pace and balance your workouts with optimal recovery and active rest.

This is a home-based program, all you need is a set of resistance bands, a pair of dumbbells and a mat!

Gym edition

No excessive weight-loss/shredding approach, this is the real deal.

Say goodbye to slogging it on the treadmill and not getting results, this 12 week comprehensive training program is split into ...read more

three phases so that you can set the foundations and build upon your strength and ability as you progress, focusing on a combination of strength and resistance training and H.I.I.T based workouts. The structure is specifically designed to help you build lean muscle to support your hormones, while learning to balance your workouts with adequate recovery and active rest.

This is a gym based program so you will need access to a studio near you. Being a gym goer myself I know how it can be daunting and challenging at times to get equipment and space, so I have kept the need to use machines to a minimum and only when it’s truly beneficial/necessary. You’ll mostly need dumbbells, kettlebell, barbell, bench and a mat.

Home edition

Exercise in the comfort of your own home.

We all live busy lives and the thought of trying to find time to make it to the gym might just be all too much, but that’s ok, because you can get ...read more

all the benefits of exercising to support your body without having to do that. This 12 week comprehensive workout program is specifically designed to be time effective and manageable no matter where you are. Split into three phases, you will progress through a series of workouts that incorporate strength/resistance and H.I.I.T style training that have been specifically designed to give you maximum benefits while supporting your hormones back to balance. Worried that H.I.I.T isn’t right for you? Don’t. This program teaches you how to go at your own pace and balance your workouts with optimal recovery and active rest.

This is a home-based program, all you need is a set of resistance bands, a pair of dumbbells and a mat!

PURCHASE NOW FOR $89.99USD / $129.99AUD

FREQUENTLY ASKED QUESTIONS

When it comes to balancing hormones, weight loss is only a very small part of the equation. Focusing solely on weight loss, as I have done in the past, we can fall into the trap of actually working against our bodies, making our hormonal imbalances and symptoms worse. Learning to understand the root cause of your hormonal imbalances, and how to makes changes in your diet and lifestyle based on this, supports our bodies to re-balance, and in turn we are able to maintain a healthier body weight, while feeling better.  If you have PCOS and you’re overweight, your focus should be on balancing your hormones as opposed to just weight loss. Once your hormones are better balanced you will find the difficulty you have had in the past to lose weight will be less of a problem.

Don’t expect a generic, one-size-fits-all meal plan in this eBook. Meal plans will only ever get you so far Cyster, let’s face it, we get sick of them after a few weeks, we end up feeling restricted, or feeling like we’ve ‘gone off track’ if we eat out. This leaves us back at square one, feeling defeated and like there is nothing that works. Instead of giving you a meal plan, you get the exact nutritional knowledge and steps you need to make the meals you already love PCOS friendly, even when eating out. Hello food freedom and happier hormones! I also give you complete food lists, examples, shopping list, recipes and more to make sure you have everything you need to succeed in your journey- without a meal plan.

A lot of us think in order to lose weight we have to eat less, but what we don’t realize is that under eating puts our body into survival mode, and we end up holding onto all the energy we can. This is why calorie counting doesn’t work for us PCOS Cycters. If we are eating the right foods, there is no reason we can’t enjoy our meals and not feel guilty about what we put into our bodies.

I will teach you how to work out your carbohydrate tolerance, and your total daily intake required for your desired outcome, along with the breakdown of carbs, protein, and fats, that are going to help you to balance your hormones, achieve your weight goals and most of all feel better inside and out.

Yes, while it is aimed at helping women with PCOS, the nutrition, exercise and mindset principles can be applied to anybody to help maintain their hormone balance and help to prevent menstrual and hormonal conditions from occurring and support overall health.

Hell no! You will have me and your fellow cysters who are overcoming there PCOS to support you. When you commit to this life-changing PCOS journey by accessing the eBook, you will get exclusive access to our private Facebook community. This is where you will not only have women around you who get what you’re going through, but who are also on the same journey as you to overcome PCOS.

Of course! If you are a Comeback Cyster you will be able to build on the knowledge you have already gained, plus you will also be able to take it to the next level by incorporating a PCOS specific exercise program.

Thinking about joining ‘The Comeback’ for more individualised 1:1 support? Great! This eBook will give you a head start and we will be able to dive even deeper during our 1:1 sessions, into the specifics on making changes in your life.

Here is a link if you would like to learn more.