Online PCOS / PCOD Coach USA

PCOS (Polycystic Ovary Syndrome) and PCOD (Polycystic Ovarian Disease) are the older names for a hormone condition that can affect insulin sensitivity, weight, cycle regularity, skin and mood. The Endocrine Society now calls it PMOS (see the question on the new name). Training is one part of managing it. The 2023 international PCOS guideline recommends regular activity plus muscle strengthening on 2 non-consecutive days ². For weight, aerobic exercise gave the largest loss in a 2024 network meta-analysis ³. Your endocrinologist or gynaecologist stays in charge of diagnosis and treatment.

Some women prefer a female coach for conversations about cycles, fertility and body image. Female coaches are available on request, and you can ask for one at the free discovery call. Whoever coaches you, the plan is built around your cycle, your food and your schedule.

We plan around the pattern of your PCOS: cycle, food, sleep and energy, rather than a calorie target alone. Strength training builds muscle and daily function. Walking and aerobic work support weight loss. We do not use crash diets. Indian staples such as dal, chana, paneer and vegetables are the base of the food plan, with smaller portions of white rice and roti where they fit your goal.

Yes. We plan food around what you actually buy: masoor, moong and chana dal, paneer and dahi from an Indian grocery store, and eggs, frozen vegetables, Greek yogurt and oats from Costco, Trader Joe's or Whole Foods. We do not give a generic chicken breast plan. The food plan should be one you can keep up on a busy weekday.

No, we work alongside your doctor. Our role is training and nutrition: strength and walking plans, food, sleep and routine. Your US endocrinologist or gynaecologist manages diagnosis, medication and monitoring. Your doctor stays in charge of your medication. We can send your doctor a short summary of your training and food notes if you want us to.

Yes. We adjust the plan around your cycle and how you feel. On heavy-flow days the plan is a walk, mobility work or rest, with no forced session. On other days we match the load to your energy, and your coach checks in each week. We do not quote a fixed cycle template, because cycles differ from person to person.

Yes. Most women keep the Indian meals they already eat. The plan sets the portion of rice or roti, and adds protein and fibre to each plate: dal, paneer, curd, eggs or chicken, with sabzi. Your doctor stays in charge of your PCOS diagnosis and any medicine, so check any big diet change with them first.

We do not give a timeline up front, because it depends on your condition and your starting point. Energy, sleep and how training feels usually show change first. Cycle changes and blood test results take longer, and we track them with your gynaecologist. We also measure waist size and strength, not only the scale.

If you are trying to conceive, tell us at the discovery call. We plan training and food with your fertility doctor in view. We do not give fertility advice and we do not replace fertility treatment. Your fertility doctor decides on any treatment, and we adjust training around the plan they set.

The difference is the starting point. We look at your cycle pattern, your food and your week before we set training. Then we build a plan around Indian food you already eat, with the cycle and family meals in view. If a plan does not fit your week, we change the plan, not you.

Some women with PCOS also have a second condition. We can plan training and food around thyroid problems, pre-diabetes, fatty liver or a low vitamin D result, as long as your doctor manages the medical side. Thyroid medicine is a doctor's decision: the American Thyroid Association task force concluded that levothyroxine should remain the standard of care for hypothyroidism ⁵. Bring your latest results to the discovery call.

On 12 May 2026 the Endocrine Society and more than 50 patient and professional organisations announced the new name, Polyendocrine Metabolic Ovarian Syndrome (PMOS). The announcement says the old name suggested the condition was all about ovarian cysts, and it describes PMOS as a condition with hormone fluctuations and effects on weight, metabolism, mental health, skin and the reproductive system ¹. For training, that means we plan around hormones and metabolism, not only the ovaries. Your US endocrinologist or gynaecologist still manages medication and monitoring.

In a sample of coaching questionnaires (Jun to Sep 2026), 32% of women in the US ticked insulin resistance or pre-diabetes, and 24% ticked PCOS. It is self-reported.