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PCOS Prevention Guide | The 90-Day Indian Plan for Hormone Balance
Nutribox Disease Prevention Guide

PCOS Prevention Guide

Irregular periods, acne or belly fat? Balance your hormones early.

A guided 90-day programme with everyday Indian food, home workouts and cycle-friendly habits, to help lower your risk of PCOS and its long-term effects.

  • 90-day programme
  • 100+ foods rated
  • 28-day meal plan
  • 192 pages
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Take the 2-minute check ↓
Irregular cycles are not “just stress”. <em>They're an early signal.</em>
The wake-up call

Irregular cycles are not “just stress”. They're an early signal.

  • 📅
    Cycles that come and goPeriods longer than 35 days apart, or often skipped, are worth checking early.
  • 👩‍👧
    PCOS or diabetes in the familyYour risk is higher, but your daily habits still decide a lot.
  • ⏳
    The good newsFood, muscle, sleep and stress all affect hormones. Early changes help the most.
2-minute self-check

Check your PCOS signs

5 quick questions about common early signs and risk factors.

Question 1 of 5

How regular are your periods?

Question 2 of 5

Do you have adult acne or unwanted facial hair?

Question 3 of 5

Has your waist or weight gone up lately?

Question 4 of 5

Does your mother or sister have PCOS or diabetes?

Question 5 of 5

How active are you?

LowModerateHigh

Your score: 0 / 100

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A simple check of common signs and risk factors. It is not a diagnosis. Only a doctor can diagnose PCOS.

Catch it early

Hormone changes start quietly

Early signs are easy to ignore. Catching them early is your chance.

Early signs
Early signsIrregular periods, acne, facial hair, belly weight, cravings.
The window to act
The window to actThe early stage is when simple habit changes matter the most.
The 90-day programme

One small step every week. Big change in 90 days.

No crash diet. No gym. Each week adds one habit on top of the last, so it actually sticks.

Weeks 1–4Reset
  • Steady blood sugar meals
  • Protein at breakfast
  • Walk after meals
  • Start your cycle tracker
Weeks 5–8Build
  • Strength training at home
  • Seeds and fibre
  • Better sleep routine
  • Stress and cortisol
Weeks 9–12Lock in
  • Eating out and festivals
  • Beat cravings
  • Get past plateaus
  • Check-up and habits for life
One small step every week. <em>Big change in 90 days.</em>
Day 1Note your cycle, waist and weight
Day 30First check-in: energy and cravings
Day 60Mid-way cycle and waist check
Day 90Doctor check-up and celebrate
What really moves the needle

The 5 keys to prevention

The guide works on all five together, not just one.

🍛
Low-GI foodSteady sugar, calmer hormones
💪
MuscleStrength training helps insulin work
🌙
SleepPoor sleep upsets hormones
🧘
StressLower cortisol, calmer cycles
📏
WaistBelly fat matters more than weight
The prevention kitchen

Eat Indian. Eat smarter.

The hormone-friendly plate
The hormone-friendly plateHalf sabzi, quarter protein, quarter millet.
100+ foods rated
100+ foods ratedEveryday, in portion or limit. No guessing.
Easy swaps
Easy swapsSame taste, steadier sugar.
28-day meal plan
28-day meal planLow-GI Indian meals, breakfast to dinner.
Beyond food

Small daily habits, big results

The walk after meals
Move

The walk after meals

A small habit that helps keep blood sugar steady.

  • When to walk and for how long
  • Step goals that grow each week
  • Plans for busy days
Strength and yoga at home, no gym
Build muscle

Strength and yoga at home, no gym

Muscle helps insulin work better. Simple routines with water bottles and a mat.

  • Beginner-friendly routines
  • Yoga for hormones and stress
  • Lean PCOS guidance
Calm the hormone triggers
Sleep & stress

Calm the hormone triggers

Late nights and stress push cortisol and cravings up. The guide shows what to change.

  • The 7-hour sleep plan
  • Stress and breathing routines
  • Night-time craving tips
Cycle and habit trackers
Track

Cycle and habit trackers

Track cycles, habits and waist, and spot changes early.

  • 90-day cycle and habit tracker
  • Waist and weight log
  • Doctor visit checklist
Made for you

Who is this guide for?

📅

Irregular periods

  • Cycles often longer than 35 days
  • Told “it's just stress”
  • Want a clear plan
👩‍👧

PCOS runs in the family

  • Mother or sister has PCOS or diabetes
  • Want to act early
  • Want the family to eat better
🪞

Skin and hair changes

  • Sudden adult acne
  • Unwanted facial hair
  • Want to know what's going on
📏

Belly weight creeping up

  • Weight gain around the waist
  • Sugar cravings
  • Tired after meals
🎓

Teens and young women

  • Irregular cycles after the first 2 years
  • Busy college or work life
  • Simple habits that fit
💻

Busy with a desk job

  • Sitting most of the day
  • Stress and late nights
  • Need habits that fit a busy day
Look inside

Real pages from the guide

Swipe → · Tap any page to zoom

PCOS risk quiz
PCOS risk quiz
Essential blood tests
Essential blood tests
The low-glycemic Indian plate
The low-glycemic Indian plate
Protein on an Indian diet
Protein on an Indian diet
Smart morning swaps
Smart morning swaps
Weekly action plan
Weekly action plan
28-day meal plan
28-day meal plan
12-week home strength plan
12-week home strength plan
Myths vs facts
Myths vs facts
90-day habit tracker
90-day habit tracker
Every topic inside

Open the guide, see every chapter

9 parts · 47 topics · Tap a part to see what's inside

01Wake-up call18 pages · 4 topics
  1. Why 1 in 5 young Indian women struggles with PCOS
  2. The 4 PCOS phenotypes and Rotterdam criteria
  3. The 10-item PCOS risk quiz
  4. Essential blood tests and the OGTT
02The science16 pages · 4 topics
  1. How a healthy menstrual cycle operates
  2. How high insulin drives ovarian testosterone
  3. The South Asian 'thin-fat' puzzle in PCOS
  4. From borderline PCOS to type 2 diabetes: the 10-year path
03Kitchen32 pages · 5 topics
  1. 10 golden food rules for hormone balance
  2. The low-glycemic Indian plate method
  3. The Indian grain ladder: upgrade your staples
  4. Smart morning swaps for steady hormones
  5. Surviving festivals, weddings and buffets
0490-day programme44 pages · 12 topics
  1. How the 90-day programme works
  2. Week 1: Liquid sugar purge & baseline check
  3. Day 30 milestone check-in
  4. Week 5: The protein anchor at every meal
  5. Day 60 milestone check-in
  6. Week 9: Overcoming plateaus & refining portions
  7. Day 90 milestone transformation
  8. The 28-day Indian prevention meal plan
  9. PCOS thali adaptations: North Indian kitchens
  10. PCOS thali adaptations: South Indian kitchens
  11. Pure vegetarian & vegan PCOS nutrition
  12. What to do if your menstrual cycle stalls
05Movement16 pages · 4 topics
  1. Skeletal muscle: your primary glucose sponge
  2. The 10-minute post-meal stroll: Shatapadi
  3. The 12-week progressive home strength roadmap
  4. AIIMS restorative yoga: the neuroendocrine sequence
06Sleep & stress12 pages · 4 topics
  1. Sleep as an endocrine organ: the insulin connection
  2. Melatonin in the ovary: protecting your eggs
  3. Managing circadian disruption in IT & BPO sectors
  4. Kitchen endocrine disruptors: BPA, phthalates & PFAS
07Special groups12 pages · 4 topics
  1. Adolescents & college girls: navigating puberty safely
  2. Understanding lean PCOS: normal weight, high insulin
  3. Preconception planning: preparing for pregnancy
  4. PCOS after 40: navigating perimenopause safely
08Myths, FAQs & stories12 pages · 4 topics
  1. Top medical myths vs facts
  2. Frequently asked clinical questions
  3. Turnaround story: Ananya, 21 (College)
  4. Key lessons from real turnarounds
09Toolkit & trackers16 pages · 6 topics
  1. How to use your toolkit
  2. 90-day daily habit trackers
  3. Menstrual cycle and ovulation tracker
  4. The 50-item hormone-friendly grocery list
  5. Kitchen fridge cheat sheet
  6. Doctor retest appointment preparation sheet
Clear the confusion

Myth vs fact

Only overweight women get PCOS.Lean women can have PCOS too. Signs matter more than weight.
I have to stop eating roti and rice.No. It's about the right grain, portion and plate.
Irregular periods are normal, ignore them.Cycles far apart are worth checking early.
Only medicine can help.Food, muscle, sleep and stress all affect hormones, alongside your doctor's care.
Myth vs fact
Pick the right guide

Prevention or Management?

PCOS Prevention Guide

Girls and women with early signs or risk: irregular cycles, acne, belly weight, or PCOS or diabetes in the family.

  • 2-minute signs check
  • 90-day step-by-step programme
  • 100+ foods rated, 28-day meal plan
  • Cycle and habit trackers

PCOS Management Guide

Already diagnosed with PCOS, or supporting someone who is.

  • 200+ Indian foods rated
  • 14-day meal plans
  • 90-day toolkit
  • Tests and treatment explained
See the Management Guide →
PCOS Prevention Guide | The 90-Day Indian Plan for Hormone Balance
📲 PDF SOFT COPY ONLY

PCOS Prevention Guide

  • 192 pages, full colour PDF
  • 2-minute PCOS signs check
  • 90-day programme: 12 weekly action guides
  • 100+ Indian foods rated + easy swaps
  • 28-day low-GI Indian meal plan
  • Home strength and yoga routines
  • Cycle and habit trackers
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499
  1. Pay securely
  2. Get the download link on email
  3. Read on any device
  • 📥 1 complete PDF file, 192 pages
  • 📧 Download link sent to your email right after payment
  • 📴 Read offline, no internet needed
  • 🖨️ Print the trackers at home, for personal use only
  • ♾️ Lifetime access, no subscription
  • 📱 Read on any device: mobile, tablet, laptop

📖 No hard copy will be dispatched

Your questions, answered

Who is this guide for?

Girls and women who don't have a PCOS diagnosis but have early signs or risk: irregular cycles, acne, belly weight, or a family history. If you already have PCOS, the PCOS Management Guide is the right one.

Is it suitable for teenagers?

Yes. It has a section for teens and parents, with simple food and movement habits.

Will I have to give up roti, rice or sweets?

No. The guide shows the right grains, portions and plate, plus smart ways to enjoy festivals and sweets.

Do I need a gym or special equipment?

No. Everything in the guide can be done at home with everyday items.

Does it replace my doctor?

No. It is an education guide that works alongside your doctor. It also tells you which checks to ask for and when.

How will I get the guide?

It's a PDF. After payment you get a download link by email. Read it on your phone, tablet or laptop, and print the trackers if you like.

Is there a printed copy?

The printed hard copy is out of stock right now. The PDF is available instantly.

Your hormone-friendly 90 days can start today

Your hormone-friendly 90 days can start today

For you, and for the family around you. Start with one small habit this week.

BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

Digital product (PDF soft copy only). For education only. It does not diagnose, treat or replace medical advice. The self-check is a screening aid, not a diagnosis. Always consult your doctor before changing diet, exercise or medicines. Images are illustrative.

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