Read the bloodwork
Fasting insulin, HbA1c, testosterone, LH/FSH, thyroid, vitamin D, B12. Most women arrive with reports nobody has explained to them. We start there.
Coach Roshan Programme
PCOD / PCOS Programme
Irregular cycles, hormonal acne, hair fall, weight that will not shift no matter how little you eat. Most of it traces back to one mechanism — and that mechanism responds to food and training far better than it responds to willpower.
Built around your bloodwork · works alongside your gynaecologist
What is actually going on
It is usually insulin, not calories
Around 70–80% of women with PCOS have some degree of insulin resistance. Your cells stop responding properly to insulin, so your pancreas makes more of it. High circulating insulin then pushes the ovaries to produce more androgens — which is where the irregular cycles, the acne along the jaw, and the hair thinning come from.
This is why the standard advice fails so badly. “Eat less, move more” aimed at a body that is already insulin resistant tends to produce more hunger, more fatigue and no change on the scale — and then you are told you lack discipline.
Fix the insulin signalling and the rest follows. Not instantly, and not for everyone equally, but it is the lever that actually moves.
Lean PCOS exists too. If your weight is already healthy, the approach shifts — the focus moves to meal composition, training and stress rather than a deficit. You are not doing it wrong; your version is just different.
The approach
Four things, in this order
Steady the blood sugar
Meals built so glucose does not spike and crash: protein first, fibre alongside, carbohydrates that come with something else. No food banned.
Train for insulin sensitivity
Resistance training is not optional here — muscle is where glucose goes. Two to four sessions a week, home or gym, plus walking after meals.
Support, checked properly
Inositol, vitamin D and omega-3 have reasonable evidence in PCOS. As a pharmacist I check each one against your prescriptions and your reports rather than guessing.
Honest expectations
What this can and cannot do
Cycles becoming more regular, acne settling, energy returning and weight finally moving are all common outcomes. Many women see meaningful change within three to four months.
But PCOS is a syndrome, not a single disease, and it does not simply go away. Anyone promising to “cure” or “permanently reverse” it is overselling. What is realistic is managing it well enough that it stops dictating your life — and for many women that includes restored ovulation.
If you are trying to conceive, this programme supports your fertility treatment — it does not replace it. Keep your gynaecologist or fertility specialist in the loop, and never stop prescribed medication such as metformin without speaking to them first.
Real plates from real clients
This is what my clients eat
Rice, roti, dal, paneer, fish, even paratha. Photos sent in by clients from their own kitchens, on plan. No boiled-chicken-and-broccoli diet charts.
Honest fit
Is this right for you?
This is for you if
- You have been diagnosed with PCOS or PCOD, or strongly suspect it
- Your cycles are irregular, absent or unpredictable
- Weight will not move despite eating very little
- You have blood reports, or are willing to get them done
- You want the mechanism explained, not just a diet chart
This is not for you if
- You want a quick fix — hormones take three to six months to respond
- You are unwilling to do any resistance training
- You are looking for a replacement for fertility treatment
- You want someone to tell you it will be cured
Included as standard
What’s in this programme
Everything below is included. Nothing here is an add-on or an upsell.
- One-to-one coaching directly with Roshan
- Personalised diet plan — vegetarian, non-vegetarian or vegan
- Budget-friendly meals built from everyday ingredients you already buy
- Custom workout plan for home or gym
- Daily food logging with feedback
- Supplement guidance checked against your medicines and reports
- Weekly progress tracking and a video check-in
- 24×7 WhatsApp support with Roshan and the team
Before you book
Common questions
I’m on metformin. Should I stop?
Absolutely not, and not on my say-so. Metformin is often exactly the right drug here. What I will do is make sure your plan works alongside it — and check your B12, because long-term metformin depletes it and that deficiency gets missed constantly. Any change to the dose is your doctor’s decision.
Do I have to cut out rice and roti?
No. Carbohydrates are not the enemy; unopposed carbohydrates on an insulin-resistant body are the problem. Rice with dal, vegetables and curd behaves very differently from rice alone. We change the composition of the meal, not your culture.
How long before my cycle changes?
Hormones are slow. Energy and cravings often shift within a few weeks, but cycle regularity typically takes three to four months, sometimes longer. Anyone quoting faster than that is guessing.
I have lean PCOS — I’m not overweight. Does this still apply?
Yes, with a different emphasis. Without a deficit to run, the work goes into meal composition, resistance training, sleep and stress. The underlying insulin mechanism is often still present even at a normal weight.
Will this help with the facial hair and acne?
Often, yes — both are downstream of androgens, which are downstream of insulin. Expect months, not weeks, and expect improvement rather than complete resolution. Dermatological treatment alongside is perfectly reasonable.
Start with a free consult
A free 20-minute call on WhatsApp or Google Meet. Bring your recent blood reports and your cycle history if you have them — and I will tell you honestly what I think is driving it.
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