Dr Agravat’s PCOS 30 Day Plan – Expert Led Transformation Online (With Supplement*)

WHAT PCOS PATIENT RECEIVES 

Each PCOS Patient Gets:

• ✅ Doctor consultation (video)

• ✅ Diagnosis + PCOS root cause summary

• ✅ Customized investigation plan

• ✅ Personalized diet plan (Indian + practical)
• 
✅ Exercise plan (home/gym)

• ✅ Yoga plan for hormonal balance
• 
✅ Stress & sleep correction protocol

• ✅ Supplement + product plan

• ✅ Weekly follow-up and monitoring

• ✅ WhatsApp support system
• 
✅ Period cycle tracking guidance

• ✅ Monthly progress report

Dr Agravat PCOS Diet Strategy – CUSTOM MEAL PLAN SYSTEM 

Our diet plan focuses on:

• Low Glycemic Index meals
• High protein and high fiber
• Balanced healthy fats
• Anti-inflammatory foods
• Hormone-friendly micronutrients
• Proper meal timing
• Sugar and refined carbs elimination

Food Focus:

• ✅ Millets, oats, brown rice (controlled)

• ✅ Sprouts, lentils, dal

• ✅ Seasonal vegetables & leafy greens
• 
✅ Nuts and seeds

• ✅ Fruits (low GI)

• ✅ Curd/probiotics (as per tolerance)

• ✅ High protein breakfast compulsory

Avoid:

• ❌ Sugar, bakery, cold drinks

• ❌ Maida, noodles, white bread
• 
❌ Deep fried snacks

• ❌ Excess dairy (if acne worsens)

• ❌ Late-night eating

EXERCISE PLAN STRUCTURE 

Beginner Plan

• 30 min brisk walk daily
• 10 min stretching
• yoga 15 min (hormonal yoga)

Intermediate Plan

• 45 min cardio (5x/week)
• strength training 3x/week
• core and pelvic exercise

Advanced Fat Loss Plan

• HIIT 2x/week
• strength training 4x/week
• targeted belly fat workout

📣 Strength training is compulsory because it improves insulin sensitivity.

STRESS & SLEEP PROTOCOL (HORMONE RESET)

PCOS Stress Reset Plan Includes:

• Morning sunlight exposure 10 min
• Breathing exercise 5 min
• Sleep before 11:00 PM
• Reduce screen time after 10 PM
• Magnesium and relaxation routine
• Guided meditation videos

✅ Stress reduction is crucial because cortisol imbalance directly affects ovulation.