Health & Lifestyle Medicine · Volume 54
PCOS: Train, Eat, Thrive
A practical lifestyle guide alongside medical care
The PCOS Power Plan
Flagship edition
- Training that improves insulin sensitivity
- Simple Indian meals for PCOS
- Work with your doctor, not around them
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About this book
Polycystic ovary syndrome affects a large number of Indian women — and many spend years being told to "just lose weight", with little practical help on how.
This book explains what PCOS actually is, why insulin resistance sits at the heart of it for many women, and how strength training, cardio, Indian meals, sleep and stress management can improve cycles, symptoms and long-term health. It includes a 12-week training plan, a week of PCOS-friendly Indian meals, symptom trackers, guidance for lean PCOS, fertility planning and mental health, and questions to take to your doctor.
Evidence-based, practical and kind — for women living with PCOS and the people who support them.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 24 chapters
- 01Understanding PCOS
- 02Insulin Resistance
- 03Lifestyle: The First-Line Treatment
- 04How Exercise Helps PCOS
- 05Strength Training for PCOS
- 06Cardio for PCOS
- 07The 12-Week Plan
- 08Eating for PCOS
- 09Weight and PCOS
- 10Lean PCOS
- 11Sleep, Stress and PCOS
- 12Skin, Hair and Self-Image
- 13Fertility and Pregnancy
- 14Irregular Periods
- 15Working With Your Doctor
- 16A Day in the Life
- 17Tracking Your Progress
- 18PCOS Across the Life Stages
- 19Myths About PCOS
- 20Eating Out and Festivals
- 21Stories
- 22Questions Women Ask
- 23Your PCOS Plan
- 24Glossary
Read the introduction
Chapter 1
Understanding PCOS
Polycystic ovary syndrome (PCOS) is one of the most common hormonal conditions in women of reproductive age. Estimates vary by definition and population, but studies in India suggest roughly 1 in 10 women — or more — may be affected.
Despite the name
PCOS isn't primarily a disease of "cysts". The "cysts" seen on ultrasound are usually small follicles — eggs that haven't matured and been released. Many women with PCOS don't have polycystic-looking ovaries, and some women without PCOS do.
How it's diagnosed
Doctors commonly use the Rotterdam criteria: at least two of these three, after ruling out other causes (such as thyroid disease or high prolactin):
In adolescents, diagnosis is more cautious, since irregular cycles and acne are common in the first years after periods start.
Why it matters long term
PCOS is linked with higher risk of:
• Insulin resistance, prediabetes and type 2 diabetes.
• Gestational diabetes in pregnancy.
• Abnormal cholesterol and, potentially, heart disease.
• Endometrial (womb lining) thickening and cancer, if periods are very infrequent.
• Sleep apnoea.
• Anxiety, depression and body-image concerns.
PCOS is a lifelong metabolic and hormonal condition, not just a fertility issue. Lifestyle changes help at every stage — not only when you want to conceive.
The book continues for 65 pages across 24 chapters.
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Women's Strength & Hormones
Train, eat and feel good in every season
Women who want strength training, hormone-friendly eating, PCOS support and a healthy body image.
₹1,599₹2,695if bought singly5 books · save 53%
The Health & Lifestyle Medicine Collection
Exercise as medicine for real conditions
Families and adults managing diabetes, PCOS, heart health or ageing.
₹1,399₹2,995if bought singly
