The 12-Week Hormone Shift Method for PCOS
Manage hormonal symptoms naturally to feel more balanced and confident in your body
If you’ve recently come off the pill or you’re navigating hormonal symptoms that feel unpredictable, it can feel frustrating and disheartening.​
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You don’t need an official diagnosis to access support here. Research shows that a large proportion of women with PCOS and other hormonal imbalances remain undiagnosed for years, often navigating symptoms like irregular cycles, weight changes, acne, cravings or hair concerns without clear answers.
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My approach focuses on understanding your symptoms, supporting hormone balance, and helping you make sense of your body’s signals. Whether you already have a diagnosis, are waiting for tests, or suspect your symptoms could be linked to PCOS or similar hormonal issues, you’re welcome to join the programme.
Everything is centred around evidence-based nutrition and practical lifestyle steps that support hormone and metabolic health.
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The Hormone Shift Method is a 12-week structured and supportive programme designed to help you rebuild confidence in your body, restore hormonal balance, support metabolic health and fertility.
A clear path to managing PCOS & hormonal symptoms naturally
No more cravings or deprivation
No more calorie counting
A healthy relationship with food
Increase your energy & focus
Who This Programme is For
12 weeks of guidance to help you feel in control again
This PCOS programme is for you if you:
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Have recently come off the pill or are planning to
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Are experiencing PCOS or hormonal symptoms like irregular, missing or unpredictable cycles, skin and hair issues or fertility problems
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Are finding weight changes difficult to manage despite doing “the right things”
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Feel bloated, fatigued or struggle with cravings or afternoon energy crashes
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Want a realistic, science-based plan rather than a strict diet or quick fix
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Are ready for guidance that is clear, structured and supportive
You don't need willpower, perfection or “motivation” to begin.
You simply need the next step.
Why This Approach Works With PCOS
Hormones are influenced by several systems in the body, including:
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Blood sugar regulation
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Hormone and stress response
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Gut and digestive health
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Nutrient intake and absorption
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Sleep, recovery and movement patterns
Rather than managing one symptom at a time, we look at how these systems interact and support them gradually and consistently.
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You are not being asked to do everything at once.
We focus on building sustainable habits that support hormones and energy over time.
How the Programme Works
Weekly Programme Guides
Each week includes a clear focus, food guidance, step-by-step habits to support blood sugar and hormones, recipe suggestions and reflection prompts so you always know what to work on.
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1:1 Consultations & Ongoing Coaching
We meet online to adjust your plan at a pace that suits your life, ensuring support continues between calls through coaching check-ins. You can upgrade your nutrition package anytime you need more support with additional health coaching sessions.
Food-First, No-Restriction Framework
A members portal with meal plans and over 200 simple, satisfying recipes, 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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General Movement Guidance
Exercise is tailored to support metabolic function and reduce stress rather than increase it. Strength, rest and recovery are given equal importance.
Optional Functional Testing
If helpful, we can explore tests that provide further clarity, such as gut microbiome, nutrigenomics DNA diet & hormones, DUTCH cycle mapping complete hormone patterns or nutrient levels. This is optional and never required.​
Meal Planning Support That Fits Your Lifestyle
Planning meals can feel overwhelming when you’re already juggling work, stress and symptoms. The aim here is to make eating for hormonal health feel simpler, more structured and more manageable, without rigid rules.
You’ll have a choice of meal planning options, so you can pick what works best for you each week.
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Included inside the programme:
1. Ready-to-Follow Weekly Meal Plans
• Four complete weekly plans
• Rotate them to reduce boredom and keep things varied
• Helpful when you want structure and less decision-making
2. Recipe Collections
• Over 200 quick and easy recipes split into breakfast, lunch, dinner and snacks
• All recipes are nutrient-dense, low-glycaemic and supportive of blood sugar balance
• Gluten free and dairy free as standard, with vegetarian and vegan options
• Suitable if you have food sensitivities or coeliac disease
• If you tolerate gluten or dairy well, you don’t need to avoid them entirely. The aim is balance, not restriction.
3. Interactive Recipe Library
• Over 150 recipes
• Automatic shopping lists built for your chosen meals
• A blank reusable weekly meal planner to help you build plans that fit your routine
• Encourages confidence and long-term meal planning habits
Optional Upgrade: Personalised PCOS Meal Plan
If you’d like meals created specifically for your routine, preferences and symptoms:
14-Day Personalised Meal Plan
• Tailored to your daily schedule, taste preferences and goals
• Ideal if you want more support or are short on time
£145
Optional: Add a 20-minute review call and adjustments after week one
+£30 (Total £175)
Why This Helps
These meal planning options are designed to:
• Reduce daily decision fatigue
• Support steadier energy and fewer cravings
• Make blood sugar balance easier to maintain
• Help you feel satisfied after meals
• Build confidence with long-term nourishing choices
The focus is progress, not perfection. Clear structure when you need it, flexibility when you don’t. Meals that genuinely work in everyday life, not just on a “perfect week.”
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.
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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.
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Every client experience is unique, but this reflects the kind of progress that can happen when change is steady, supportive and well-structured.
Optional Functional Testing
For clients who want to explore deeper insight into hormone and metabolic patterns, optional testing can be added at any stage:
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DUTCH Cycle Mapping + Complete Hormone Test – A simple urine sample can track oestrogen and progesterone patterns throughout your cycle to understand ovulation, fertility and luteal phase balance. This detailed hormone assessment is useful in scenarios like infertility, irregular cycles, PCOS, and fluctuating hormonal symptoms (PMS, spotting, migraines).
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Nutrigenomics DNA diet and female hormones test - A simple saliva test that includes an optimum Health Report for digestion, metabolism, stress, Immunity, diet and nutrition, caffeine and alcohol responses, exercise, sleep, supplement recommendation and a full Female Hormone Report which Oestrogen, Oestrogen Metabolism, Oestrogen Synthesis / Receptors, Oestrogen Phase I Detoxification, Oestrogen Phase II Detoxification, Heart Health, Healthy Ageing. PLUS: A nutrition and lifestyle guide based on your genes and lifestyle.
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Continuous Glucose Monitoring (CGM) – Provides real-time insight into how food, stress and sleep impact blood sugar and insulin response.
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Nutrient and Gut Health, SIBO Panels – Explore deficiencies, inflammation and microbiome balance that can influence hormones.
These tests aren’t diagnostic, they simply help us personalise your plan based on your unique data.
Choose a 12-Week Programme Package
12-Week Hormone Shift
Self-Guided
£280 (2 x 140)
Work at your own pace with structured weekly guidance, progress tracking, and access to recipes and ready-made meal plans. Message check-ins provide support for quick questions, and you can add 1:1 health coaching or personalised meal plans anytime.
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Includes:
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50-60 minute initial consultation to tailor your nutrition plan
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Step-by-step weekly programme guides
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Interactive journals to track progress
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Access to membership hub: recipe collections, ready-made meal plans, and shopping lists
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Message check-ins for motivation and accountability
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1 x 40-minute follow-up (normally week 6)
Optional Add-Ons:
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1:1 Health coaching £70
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14-day personalised meal plan £145
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Continuous Glucose Monitor (CGM) £54
12-Week Hormone Shift PLUS
DNA Test
£770 (2 x £385)
Your genetics can influence how you metabolise hormones, regulate mood, and handle stress. Understanding these pathways means you can finally restore balance, naturally. This package is an ideal way to fully personalise your programme with a nutrigenomics DNA diet and hormones saliva test.
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Includes:
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DNA diet & hormones test (RRP £360)
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50-60-minute initial consultation with results analysis and recommendations
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1 x 40-minute follow-up (normally week 6)
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Messaging support for quick questions
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Message check-ins for additional motivation and accountability
Optional Add-Ons:
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Continuous Glucose Monitor (CGM)
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Additional health coaching
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14-day personalised meal plan
12-Week Hormone Shift PLUS
DUTCH Test
£920 (2 x £460)
Choose this package if you want the most detailed insight into your hormones, plus personalised support. It includes the DUTCH Cycle Mapping + complete (urine hormones test RRP £458)
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Includes:
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DUTCH Cycle Mapping + Complete urine test which tracks oestrogen and progesterone across your cycle It shows if and when ovulation is happening which is helpful for irregular, long or hard-to-read cycles, PMS, mood changes, sleep, cycle symptoms or fertility
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50-60 minute initial consultation with test results analysis and recommendations
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1 x 40-minute follow-up (normally week 6)
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Message check-ins for accountability and motivation ​
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Optional Add-Ons:
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1:1 health coaching sessions
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Continuous Glucose Monitor
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14-day personalised meal plan
Hormone Imbalance & PCOS Resources
Not sure if you’re ready for a full programme? Start with these helpful reads:
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Coming Off The Pill: 5 nutrition tips to support your hormones
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Short Focused Seasonal programmes for hormone balance and weight
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.
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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 continue.)