What’s Really Driving Your PMOS Symptoms?
Fatigue, cravings, unwanted hair, thinning scalp hair, acne, irregular periods, difficulty ovulating and changes in weight may not be separate problems. They may be connected.
Insulin resistance is common in PMOS—even in women with lean PMOS. Higher insulin levels may encourage the ovaries to produce more testosterone, which can influence ovulation, menstrual cycles, fertility, hair, skin, hunger, energy and weight.
- Improve insulin sensitivity
- Support healthier testosterone levels
- Reduce blood-sugar crashes and cravings
- Support ovulation and more regular cycles
- Improve persistent PMOS fatigue
- Support hair, skin and fertility foundations
- Discover your carbohydrate tipping point
- Support weight management where needed
DIY and one-to-one support available
Your PMOS Reset Focus
Stop treating isolated symptoms. Start understanding the connections.
Your symptoms are not random. They are giving you clues. The programme helps you connect those clues and understand what your body may need next.
Every Phase Builds on the One Before It
You will not be expected to change everything overnight. The programme begins with your foundations, then helps you explore the hormonal and metabolic factors that may be influencing your symptoms before creating an approach that works for your body and your life.
Reset
Weeks 1–4Create the foundations your hormones need.
Before we focus on testosterone, cycles or weight, we begin by supporting gut health, digestion, inflammation, blood sugar and everyday energy.
- Complete the structured 28-Day Gut Repair
- Temporarily reduce common gut irritants
- Support digestion and the gut lining
- Build meals that support hunger, energy and cravings
- Understand insulin resistance and blood sugar
- Reduce energy crashes and urgent cravings
- Begin walking and gentle Pilates/yoga
- Introduce protein more consistently
Rebalance
Weeks 5–8Understand insulin, testosterone, ovulation and your symptoms.
Once the foundations are stronger, you will explore the connections between insulin resistance, elevated testosterone, ovulation, cycles, fertility, hair, skin and energy.
- Understand how insulin may increase testosterone
- Learn how testosterone can affect hair, skin and cycles
- Support healthier insulin sensitivity
- Support more regular ovulation and menstrual cycles
- Explore acne, unwanted hair and scalp hair thinning
- Begin structured food reintroduction
- Discover your personal carbohydrate tipping point
- Understand where supplements may fit
Thrive
Weeks 9–12Build a realistic approach you can continue for life.
The final phase brings everything together. You will use your own biofeedback to personalise food, movement, sleep and stress support without returning to restriction or all-or-nothing habits.
- Use strength training to improve insulin sensitivity
- Build muscle to support glucose uptake
- Personalise carbohydrate portions and timing
- Use HEC to assess how meals work for your body
- Support sleep, stress and cortisol regulation
- Build meals that work for the whole family
- Manage eating out, holidays and busy weeks
- Create your personal long-term PMOS plan
You Will Understand Your Body Far Better
Your individual results will depend on your health, symptoms and consistency, but you will leave with knowledge and practical tools that extend far beyond twelve weeks.
Real Women. Real PMOS. Real Change.
Every woman began with different symptoms and different goals. These stories show what can happen when women begin understanding their bodies and making changes that suit their version of PMOS.
“I lost two stone, reduced my rosacea and felt alive again.”
I know what it feels like to struggle with fatigue, inflammation, skin changes and weight that becomes increasingly difficult to manage. Learning how to support my hormones, blood sugar, gut health and daily habits changed how I felt in my body. I lost two stone, my rosacea reduced dramatically and, most importantly, I finally felt energetic and alive again.
“Seventeen pounds down, clearer skin and my periods are back.”
Katie experienced changes across several areas that mattered to her. Alongside losing weight, her hormonal acne improved and her periods returned.
“I lost my bloated tummy and started ovulating again.”
Suzie discovered that dairy appeared to flare her individual PMOS symptoms and acne. She became more confident recognising what suited her body.
“Twelve pounds lost—but twelve pounds of confidence gained.”
Sam found a realistic approach that encouraged her to walk and move more consistently. Her progress was about far more than the number on the scales.
Your Results Will Be Personal to You
Your reason for joining may be weight, fatigue, ovulation, cycles, hair, skin, fertility foundations—or simply wanting to understand your body. The programme gives you a structured place to begin.
Explore the Programme Options →These are individual experiences and are not guarantees of future results. Outcomes vary according to personal health, circumstances, consistency and other factors. The programme is educational and does not replace individual medical care.
More Than a Course—A Complete PMOS Support System
You will have clear lessons, practical tools, meal support, movement guidance and ongoing resources designed to help you understand your body and apply what you learn in real life.
The Complete 12-Week Programme
Work through the programme in a clear order so you always know what to focus on next and why it matters.
- Weekly focus lessons and action steps
- Insulin and blood-sugar education
- Testosterone and androgen support
- Ovulation, cycles and fertility foundations
- Hair, skin, fatigue and craving support
- Long-term PMOS planning
The 28-Day Gut Repair
Begin with a structured short-term phase designed to support digestion, calm irritation and help you observe how foods affect your symptoms.
- Foods to include and remove temporarily
- Shopping guidance
- Simple meal ideas
- Food-reintroduction guidance
- Support for bloating and digestion
- Frequently asked questions
Meal and Blood-Sugar Tools
Learn how to build satisfying meals and use your own hunger, energy and cravings as practical feedback.
- HEC biofeedback guidance
- Protein and fibre education
- Balanced meal-building tools
- Carbohydrate-pairing guidance
- Your carbohydrate tipping point
- Meal and recipe inspiration
Strength and Movement Guidance
Use muscle, walking and supportive movement to improve glucose uptake, insulin sensitivity and long-term metabolic health.
- Beginner-friendly strength sessions
- Short home workouts
- Walking and post-meal movement guidance
- Pilates/yoga recommendations
- Recovery and progression support
- Options for different fitness levels
Hair, Skin, Cycles and Ovulation
Understand how insulin, testosterone and inflammation may be connected to the symptoms affecting your confidence and health.
- Unwanted facial and body hair education
- Scalp hair-thinning guidance
- Acne and oily-skin support
- Ovulation and menstrual-cycle education
- Fertility-foundation support
- When to seek medical help
Sleep, Stress and PMOS Fatigue
Work on the factors that can influence cravings, energy, blood sugar, recovery and your ability to stay consistent.
- Sleep-routine guidance
- Cortisol and stress education
- PMOS-fatigue support
- Gentle nervous-system regulation
- Energy-management tools
- Recovery strategies
Guides You Can Return to Whenever You Need Them
You will not need to remember everything at once. Your resources are there to guide you throughout the programme and beyond.
- Shopping lists and food guides
- Recipe and meal inspiration
- HEC reference tools
- Plant-diversity challenge
- Supplement guidance
- Food-reintroduction support
Follow Independently or Add Personal Guidance
Choose the option that fits your budget, confidence and preferred level of accountability.
- DIY programme option
- One-to-one support option
- Clear weekly priorities
- Progress and symptom review
- Help personalising nutrition and habits
- Support when you feel stuck
Built to Support Real Life
The programme is designed to be practical, flexible and easy to return to—not another intense plan that only works when life is quiet.
You Will Not Be Left Wondering What to Do Next
Every lesson, guide and tool has a purpose. Together they help you move from confusion and conflicting advice towards a clearer understanding of your own body.
See the Programme Options →Start With the Level of Support That Feels Right for You
Every option gives you a clear route forward. Choose independent learning, close personal coaching or join the waiting list for the highest level of nutrition and training support.
PMOS to Power Self-Study
The complete 12-week programme to work through at your own pace.
- The complete structured 12-week programme
- The 28-Day Gut Repair and reintroduction guidance
- Insulin, blood-sugar and testosterone education
- Ovulation, cycle, hair and skin lessons
- HEC and carbohydrate tipping-point tools
- Recipe, meal and shopping guidance
- Strength, walking and Pilates/yoga guidance
- Practical downloadable resources
- Work through the content at your own pace
Best for independent learners who are ready to begin.
PMOS to Power Signature
The complete programme with personal guidance, accountability and direct access to Charmaine.
Ask questions, share progress and receive guidance between check-ins rather than being left to work everything out alone.
- Monday-to-Saturday app contact
- Personal guidance when questions arise
- Help interpreting hunger, energy and cravings
- Support identifying possible individual food triggers
- Help discovering your carbohydrate tipping point
- Guidance adapting meals to your symptoms and goals
- Accountability and progress support
- Help adjusting movement, recovery and weekly priorities
- Personal support when you feel stuck or uncertain
Recommended for women who want close guidance and accountability.
PMOS Transformation Intensive
Personal PMOS coaching combined with one-to-one personal training every week for twelve weeks.
- One personal-training session every week
- 12 one-to-one sessions across the programme
- Individual strength and exercise progression
- Technique coaching and movement support
- Training adapted to your fitness and symptoms
- Weekly face-to-face accountability
- Personal nutrition and lifestyle coaching
- Monday-to-Saturday contact through the app
- Close support throughout the full twelve weeks
This package has very limited availability because of the weekly one-to-one time involved. Contact Charmaine to ask about joining the priority waiting list.
New places will only open when personal-training availability allows.
Which Option Would I Recommend?
If you are confident learning independently, Self-Study gives you the complete method at an accessible price. If you have been struggling for years, feel confused by conflicting advice or want help adapting the programme to your individual symptoms, I recommend Signature. You will have Monday-to-Saturday access through the app, allowing us to work through questions as they arise instead of leaving you to guess.
Questions You May Have Before You Begin
You do not need to have everything figured out before joining. Here are answers to the questions women most often ask about the programme.
Is this programme only for women who want to lose weight?
No. PMOS can affect women at every body size, including women with lean PMOS.
You may be joining because of fatigue, acne, unwanted hair, scalp hair thinning, irregular periods, difficulty ovulating, fertility concerns, cravings, blood-sugar symptoms or simply wanting to understand your hormones better.
Weight management is supported where it is relevant to you, but it is not the only purpose of the programme.
Can I join if I have lean PMOS?
Yes. Insulin resistance and elevated androgens can occur in women who are not overweight.
The programme focuses on blood sugar, insulin sensitivity, testosterone, ovulation, cycles, hair, skin, energy and individual food responses—not simply weight loss.
Can this programme help if I am trying to conceive?
The programme can support nutrition, blood-sugar regulation, metabolic health and lifestyle factors associated with hormone balance, ovulation and menstrual-cycle health.
It is not fertility treatment and cannot guarantee pregnancy. Please continue working with your GP, fertility specialist or another qualified healthcare professional where appropriate.
Will I have to follow a very low-carbohydrate diet?
No. The aim is not to remove carbohydrates forever.
You will learn how to pair carbohydrates with protein, fibre and healthy fats and how to discover your own carbohydrate tipping point—the amount your body can manage while keeping hunger, energy and cravings steadier.
Do I have to complete the 28-Day Gut Repair?
The Gut Repair is an important foundation of the programme and is designed as a short-term phase rather than a permanent restrictive diet.
It helps you simplify meals, support digestion and observe how individual foods may affect your symptoms before foods are reintroduced in a structured way.
Medical needs, allergies, diagnosed conditions and medications should always be discussed with an appropriate healthcare professional.
Can I follow the programme if I am vegetarian or vegan?
Yes, although you may need to plan protein sources more carefully, particularly during the Gut Repair and food-reintroduction phases.
Plant-based protein powders, seeds, nuts and suitable protein foods can be used, with legumes, tofu and other foods introduced according to the programme and your individual tolerance.
Do I need to be fit or already exercise?
No. Movement begins gently and progresses gradually.
- Walking and short post-meal walks
- Pilates or other gentle movement
- Beginner-friendly strength training
- Progressions for different fitness levels
You should seek medical clearance before beginning exercise if you have a health condition, injury or concerns about exercising safely.
What is the difference between Self-Study and Signature?
Both options include the complete 12-week programme.
Self-Study is designed for women who are happy learning and implementing independently.
Signature includes personal support, accountability and Monday-to-Saturday app contact, allowing you to ask questions and receive guidance as you progress.
How does Monday-to-Saturday app support work?
Signature clients can use the app to share progress, ask questions and request guidance from Monday to Saturday.
It is designed for coaching support and programme questions rather than emergency or urgent medical care. Messages are answered within normal working boundaries rather than as an instant 24-hour service.
Can I join if I take metformin, HRT or other medication?
You may still be able to join, but medication must not be stopped or changed without your prescriber.
Some supplements and nutrition strategies can interact with medication, including medication for blood sugar or blood pressure. Please check with your GP, pharmacist or prescribing clinician before introducing supplements or making significant changes.
Will the programme reduce unwanted hair or scalp hair loss?
The programme explains how insulin, testosterone and androgen activity may influence unwanted facial or body hair, acne and scalp hair thinning.
Hair changes are gradual and individual. Existing terminal facial hair may still require cosmetic removal, and hair loss should be medically assessed to rule out other causes such as thyroid issues, low iron or medication effects.
What happens if I fall behind?
You do not need to complete everything perfectly or on an exact schedule.
The programme is structured over twelve weeks, but the aim is to learn and apply the material—not race through it. You can pause, revisit lessons and return to the practical guides when life becomes busy.
Are results guaranteed?
No responsible health programme can guarantee weight loss, pregnancy, regular ovulation or the disappearance of individual symptoms.
Results vary according to health history, medical conditions, medication, consistency, lifestyle and many other factors.
What the programme gives you is a structured method, practical tools and a clearer understanding of how to support your body.
Still Unsure Which Option Is Right for You?
Self-Study suits independent learners. Signature is the stronger choice if you want personal guidance, accountability and Monday-to-Saturday support through the app.
You Don’t Need More Conflicting Advice
You need a clear plan, practical steps and a better understanding of what may be driving your symptoms.
This is your opportunity to stop guessing and start working with your body.
You do not have to do everything perfectly. You simply need to begin with the next right step. Charmaine 🩷