Nutritionist and PCOS coach Chahat outlines a holistic 10-step approach to reverse PCOS symptoms in eight weeks, emphasizing health over rapid weight loss. Her key recommendations include:

• Avoid under-eating: drastic calorie cuts disrupt hormones.

• Choose smart carbs: include millets, sweet potatoes, brown rice, and oats paired with protein and healthy fats.

• Don’t eliminate dairy/gluten: unless personally reactive.

• Test blood markers first: check Vitamin D, B12, thyroid, insulin, iron.

• Strength-train over HIIT: resistance workouts stabilize hormones more effectively.

• Balanced meals: combine protein, fibre, healthy fats to manage cravings and support ovulation.

• Prioritise 7–9 hrs sleep in a cool, dark environment.

• Track cycles, not just weight: menstrual regularity is a key progress marker.

• Shift focus from weight to inflammation: observe skin, mood, bloating signals.

• Seek support: personalized guidance beats generic plans.

This advice aligns with broader PCOS nutrition science that stresses balanced meals, low-GI carbs, anti-inflammatory foods, and strength training for insulin sensitivity and hormonal balance. The coach’s message: healing PCOS is achievable with smart, consistent habits not quick fixes.