The 12 Week PCOS Hormone Shift Method
A Nutrition Programme to Support Weight, Hormones and Fertility
Personalised nutrition for women with PCOS — online with 1:1 support
If you have PCOS and feel stuck with stubborn weight, unpredictable cycles, cravings or fertility concerns, despite trying to eat well, this programme gives you clear, structured support that actually fits real life.
Many women I work with have already tried:
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cutting calories
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low-carb or restrictive diets
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supplements without clear guidance
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conflicting advice online
The 12-Week PCOS Hormone Shift is different.
This is a structured, evidence-based nutrition programme that supports hormone balance, blood sugar regulation and metabolic health — without extreme diets, quick fixes or overwhelm.
Reserve Your Place on The Updated 2026 Hormone Shift Programme
No more cravings or deprivation
No more calorie counting
A healthy relationship with food
Increase your energy & focus
How the Hormone Shift Works
The Hormone Shift is not self-paced content you're left to figure out alone—and it’s not a high-pressure live course either
It’s a hybrid programme, combining:
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personalisation
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structured weekly programme guides
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mid-point and end-point reviews via video or phone call
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flexibility to fit around work and life
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optional health coaching when you need it to make sure you succeed
Food-First Framework
A members portal with meal plans and over 200 simple, satisfying recipes and done-for-you meal plans, all designed to support your hormone and blood sugar balance.
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Meals that feel satisfying, balanced and supportive for hormone health.
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All recipes are dairy-free and gluten-free to ensure they are suitable for most people, but there's no need to cut out entire food groups unless there is a personal need.
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A variety of recipes for everyone — omnivores, pescatarians, vegetarians and vegans, dairy or gluten-intolerant.
What You’ll Work On Over 12 Weeks
The programme is delivered through weekly programme guides, designed to build steadily — not overwhelm you. Each week focuses on practical steps that support PCOS at a root-cause level.
Core focus areas include:
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blood sugar balance and insulin sensitivity
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PCOS-friendly nutrition without restriction
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cycle awareness and hormone patterns
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cravings, emotional eating and energy dips
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gut health and inflammation
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stress, sleep and nervous system support
Everything is grounded in:
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functional nutrition principles
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current evidence
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food-first strategies
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real-life application
No extremes. No perfection required.
What’s Included
Evidence-based PCOS nutrition support — with structure, guidance and accountability
✔ 12 weekly programme guides
Clear, practical guidance you can follow alongside your normal routine — not another full-time job.
✔ Nutrition education that makes sense
Complex hormone science explained simply, so you understand why changes matter.
✔ PCOS-friendly meal guidance
Flexible meal ideas, food swaps and structure to support blood sugar and hormones without rigid plans.
✔ Optional live support
Make sure you succeed with regular reviews and health coaching video sessions when you need them.
Is This Right For You?
The 12-Week PCOS Hormone Shift is designed for women who are experiencing PCOS symptoms and want structured, evidence-based nutrition and lifestyle support.
This programme is suitable if you:
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Have a PCOS diagnosis or strongly suspect PCOS based on symptoms
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Are managing concerns such as weight resistance, irregular cycles, cravings, acne or fertility preparation
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Want clear guidance without extreme diets or quick fixes
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Are able to commit to gradual, sustainable change over 12 weeks
This programme may not be suitable if you:
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Are currently pregnant or undergoing active fertility treatment
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Have a current or recent eating disorder
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Require complex medical or dietetic care
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Have been advised to follow a medically prescribed diet
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Have a kidney disease or current cancer diagnosis
All participants complete a health and lifestyle questionnaire before starting.
If the programme is not appropriate for you at this time, I will let you know and suggest alternative support options.
Choose Your Level of Support
Hormone Shift– Core
Best for:
Women who want a personalised structure and prefer to work independently, with light professional support.
What you get:
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Initial video consultation (50-60 mins)
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Private members portal access with recipes & meal plans
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Personalised recipe collection with interactive meal plan (21 recipes)
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Weekly check-ins
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6-week review (30 mins)
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12-week review (30 mins)
Support level:
Guided, self-led
A total of 3 sessions
Price:
£298 (or 2 payments £149)
Hormone Shift – Support
Best for:
Women who want guidance and accountability to stay consistent and make progress.
Everything in Core, plus:
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2 additional 1:1 health coaching sessions to keep you on track, make adjustments & overcome any challenges (45 mins each)
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Personalised recipe collection and meal plan (up to 45 recipes)
Optional Add-Ons:
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2 week Continuous Glucose Monitor (CGM) £54
Support level:
Guided + personalised support
A total of 5 sessions
Price:
£459 (or 3 payments £153)
Hormone Shift – Enhanced
Best for:
Women who want close support, regular accountability, and functional test guidance with analysis.
Everything in Support, plus:
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2 additional 1:1 health coaching sessions (45 mins each)
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Additional support
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Personalised made-for-you nutritional meal plan
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Functional test support and guidance
Optional Add-Ons:
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2 week Continuous Glucose Monitor (CGM) £54
Support level:
High-touch, accountability-led
A total of 7 sessions
Price:
£714 (or 3 payments £238)
Programme Investment
What your investment includes
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12 structured weekly programme guides
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Evidence-based PCOS nutrition education, explained clearly
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Practical meal guidance to support blood sugar and hormones
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Optional live support during your intake
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A calm, supportive programme environment
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Ongoing guidance focused on sustainable habits, not quick fixes
This programme sits between self-guided learning and 1:1 nutrition support — offering structure, accountability and expert guidance at a lower cost than private care.
A note on commitment
PCOS changes rarely come from short-term fixes.
This programme is designed for women who are ready to:
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follow a clear structure
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focus on consistency rather than perfection
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give their body time to respond
Not Ready for a Full Programme Yet?
If you’d like to start with something smaller:
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3-Day PCOS Blood Sugar Reset — a practical 3-day WhatsApp mini course for women with PCOS symptoms.
These options can help you build confidence and decide whether the Hormone Shift is right for you at the next intake. I also work 1:1 with clients who prefer individual support.
A note on expectations
This programme is designed to support hormone balance and PCOS symptom management through nutrition and lifestyle changes.
It does not diagnose, treat or cure PCOS — and it doesn’t promise perfection.
What it does offer is:
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clarity instead of confusion
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structure instead of overwhelm
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progress you can maintain long-term
What You Can Expect Over 12 Weeks
Although every woman’s body responds differently, many clients report:
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More stable energy throughout the day
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Fewer cravings and steadier appetite
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Less bloating and more predictable digestion
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More restorative sleep
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Feeling calmer and less reactive to stress
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Clothing feeling more comfortable, especially around the waist
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Periods or ovulation starting to return or become more predictable
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Improvements in skin and hair health
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Greater sense of confidence and self-understanding
This PCOS programme focuses on building a foundation that continues to support you long after the 12 weeks.
Charlotte's Story
Charlotte, 28yrs, diganosed with PCOS, joined after coming off the pill. Her cycle was irregular, her energy was low, and her weight felt difficult to manage. She was eating “well” but felt like nothing was changing.
We focused on balancing her meals for blood sugar support, adjusting her exercise routine to reduce stress, and improving her sleep.
Over the following 12 weeks, Charlotte noticed more stable energy, reduced bloating, improved sleep and two ovulatory cycles for the first time in years. Her waist measurements reduced and she described feeling “more like myself” again.
Every client experience is unique, but this reflects the kind of progress that can happen when change is steady, supportive and well-structured.
About Your Practitioner
Lisa Smith, BANT Registered Nutritionist & Health Coach.
I am a UK-based nutritionist specialising in PCOS and hormone health, with over 10 years’ experience supporting women through evidence-based nutrition and lifestyle approaches. I practice in line with BANT and CNHC standards. Learn more about me here.
Online Programme FAQ'S
Frequently asked questions
NO OBLIGATION CALL
Book a Call
Ready to take the next step?
If you’d like to find out how my PCOS Hormone Shift Method could support you, please book a no-obligation discovery call.
There’s a small £5 booking fee, which helps keep appointments available for women who are serious about making positive changes and want to understand how nutrition and lifestyle support can help. This small commitment helps reduce cancellations and ensures I can dedicate time to genuine, focused conversations about your goals.
The 30-minute Zoom call is relaxed and informative, a chance for you to share what’s been going on, ask questions, and find out whether my approach feels right for you.
(Your £5 fee is redeemable against any programme if you choose to book within 14 days.)