The Hormone Shift Method™ 12-Week PCOS Nutrition Programme
Practical nutrition guidance for cravings, energy and weight concerns, with the level of coaching that suits you
If you are tired of starting another diet every Monday, this programme gives you a clearer way forward. Over 12 weeks, you will learn how to build satisfying meals and realistic routines around work, family and everyday life.
Choose a self-led programme or work with me through fortnightly or weekly 1:1 coaching. All three options include the same 12-week learning programme.
Online PCOS Nutrition Support Across the UK
No more cravings or deprivation
No need to count calories or track macros
A healthy relationship with food
Increase your energy & focus
Is this programme right for you?
The Hormone Shift Method is for women with PCOS who want a practical approach to food and habits, especially if evening cravings, low energy, weight concerns or conflicting advice have left you feeling stuck. You may also want to prepare for pregnancy or feel more confident around food without rigid meal plans.
You can work through the programme independently or choose regular coaching if you would like help adapting it to your own symptoms, goals and routine. If you are unsure which level is right for you, we can discuss it on a Clarity Call.
What you will learn over 12 weeks
The programme builds one manageable step at a time:
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Weeks 1–2: Foundations. Review your current routine and start building balanced meals that suit your day.
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Weeks 3–6: Food and appetite. Explore protein, fibre, meal planning and ways to handle cravings without strict food rules.
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Weeks 7–10: Life beyond food. Look at sleep, stress, movement and the situations that can disrupt your routine.
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Weeks 11–12: Your next steps. Keep the meals and habits that work for you and make a plan for busy weeks and setbacks.
The guided and full coaching options include individual recommendations and help adjusting these steps. The self-led option gives you the programme materials to use independently.
What is included
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The complete 12-week online programme, with a weekly nutrition and lifestyle focus for you to follow and track.
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A “What Shall I Eat This Week?” guide each week, with familiar breakfast, lunch, dinner and snack recipes and ideas.
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The PCOS Plate Method for putting together balanced meals without calorie counting.
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Planning tools, symptom trackers, deep dives and simple reflections to help you notice what works.
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Access to your private programme portal and interactive journal to keep track of your progress.
You can repeat meals you enjoy and adapt the ideas to your appetite and schedule. The aim is to build a reliable collection of meals that feels useful after the 12 weeks, too.
Choose your level of support
Feel more in control around food by building realistic habits that fit around real life
The Hormone Shift Method: Guided Support
12 weeks of personalised PCOS nutrition support | £597, or three monthly payments £199
If you are tired of starting over with food, this programme gives you a practical plan and time to put it into practice. We’ll focus on the changes that matter most to you, whether that’s building more satisfying meals, managing evening cravings or finding a routine that works during busy weeks.
You’ll have access to the complete 12-week Hormone Shift Method, with one manageable focus each week, meal inspiration and tools you can return to when life gets busy.
What’s included
● An initial online consultation of up to 60 minutes to review your goals, eating patterns and routine.
● Personalised nutrition and lifestyle recommendations.
● Three online review appointments around weeks 4, 8 and 12, each up to 30 minutes.
● A short written check-in between appointments, so we can spot difficulties early and agree on your next step.
● The complete 12-week programme, including weekly guides, meal ideas and the PCOS Plate Method.
The appointments give us space to adapt your plan as you go. You won’t need to work through every resource or change everything at once.
Best for you if: you want a personalised plan and regular accountability, with enough space between appointments to practise what you’re learning.
Book Guided Support
Focused PCOS Nutrition Support
Six weeks to work on one clear priority | £395, or two monthly payments £197.50
Perhaps evening cravings are disrupting your routine, or you want help building meals that keep you satisfied through the working day. This shorter package gives us time to understand what’s happening, make a realistic plan and adjust it once you’ve tried it in everyday life.
What’s included
● An initial online consultation of up to 60 minutes.
● A personalised plan focused on your main priority.
● Two online follow-up appointments of up to 30 minutes, around weeks 3 and 6.
● A small selection of relevant Hormone Shift Method guides and meal tools.
Best for you if: you have a specific concern and would prefer a focused starting point. If you later want broader support, we can discuss your next steps at the final appointment.
Book Focused Support
Self-Led Hormone Shift Method
12-week self-led programme | £297, or three monthly payments £99
For women who want the 12-week PCOS nutrition programme and are comfortable using the guides and tools independently.
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The complete online programme, weekly meal inspiration and PCOS Plate Method.
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Planning tools and reflections to use at your own pace.
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No consultations, personalised recommendations, private messaging or individual feedback.
Book Self-Led Programme
Functional tests and supplements are optional and are not required to take part. If appropriate, we can discuss these during individual coaching. They are not included in the package prices.
Why work with Lisa?
A clear progression—not random changes
I’m Lisa Smith, a BANT Registered Nutritional Therapist, CNHC Registered practitioner and Health Coach with over 10 years’ clinical experience. I work online with women across the UK, combining evidence-based PCOS nutrition with practical behaviour change coaching.
In coached options, we can consider your eating habits alongside sleep, movement, stress and your wider routine. You will have help working out what is realistic for you and adjusting the plan when life changes.
My Coaching Philosophy
Many women come to me feeling overwhelmed by conflicting advice. They've tried diets, downloaded meal plans and followed endless tips online, but still feel like they're starting over every Monday.
I don't believe most women with PCOS need more information. They need a clear plan, practical support and help turning knowledge into lasting habits.
That's the philosophy behind The Hormone Shift Method.
I won't ask you to follow a perfect diet or make dramatic changes overnight. Instead, we'll focus on simple, evidence-based nutrition and realistic habits that fit around work, family and everyday life.
Some weeks will go smoothly. Others won't. That's completely normal. This programme isn't about judgement or perfection, it's about understanding what's getting in the way, adapting your plan and building confidence as you go.
My goal isn't for you to rely on me forever. It's to help you understand your body, make confident food choices and create habits that continue to support your health long after the programme has finished.
Learn More About PCOS Nutrition
If you would like to explore more about the metabolic and hormonal factors involved in PCOS, these articles may be helpful:
These resources explain the science behind the strategies used within the Hormone Shift Method.
The Hormone Shift Method FAQ'S
Frequently asked questions
