The PCOS guide that starts with your body.
Work out your own numbers, find your profile, then follow the pages written for your age, weight, goals and symptoms. Built on the 2023 International PCOS Guideline.
One condition. A hundred different stories.
About 1 in 8 women live with PCOS, and up to 70% have never been diagnosed. Most advice treats them all the same.
Just lose weight.
Weight can matter, but it’s only one part. Many women with PCOS are lean and still have insulin resistance, acne or missing periods.
Here’s the pill. See you in a year.
The pill helps some symptoms. It doesn’t explain what’s going on in your body or what you can change yourself.
Cut carbs, dairy and gluten forever.
No single diet has been proven best for PCOS. Balance and consistency do more than a list of banned foods.
Don’t read 57 pages. Read yours.
Calculate your numbers
BMI with ethnicity-specific cut-offs, waist-to-height ratio, cycle check, hair-growth score, daily energy and protein needs. Every calculator has a no-maths lookup chart.
Part 2 · pages 14–22Find your focus
A 5-area quiz shows which drivers are loudest for you: blood sugar, androgens, cycles, stress or under-fuelling. Your one-page Snapshot lists the pages to read.
Quiz · page 18 · Snapshot · page 23Follow your path
Go straight to the advice for your body, age, goals and symptoms. Then build habits with meal plans, workouts, trackers and a 12-week roadmap.
Parts 3–5 · pages 24–56The calculator from page 14
Enter your details to see which body path in the guide is yours. The example below is filled in so you can see how it works.
Waist-to-height ratio 0.51. Above 0.5 suggests more fat around the middle, which is linked to insulin resistance.
A screening tool, not a diagnosis. BMI can’t tell muscle from fat, so the guide pairs it with your waist ratio.
13 paths. You read the ones that fit.
A 16-year-old with irregular periods, a 29-year-old trying to conceive and a 44-year-old in perimenopause need different advice. Each gets her own pages.
By body
By age & stage
By symptom
57 pages, designed to be used.
Every page reference is clickable, so you tap straight to your section. Print the trackers and keep them on the fridge.
Understanding PCOS
PMOS explained, what’s happening in your body, diagnosis, phenotypes, myths.
pages 7–12Know your numbers
BMI charts, waist ratio, cycle and hair scores, calories, protein, lab decoder.
pages 14–23Your personal path
13 paths by body, age, goal and symptom.
pages 25–37The foundations
Bloom Plate, 2 seven-day meal plans, 3 workout levels, sleep, supplements, medicines.
pages 39–47Your toolkit
12-week roadmap, 4 printable trackers, doctor-visit prep, red flags.
pages 49–56No detox teas. No miracle cures.
- Based on the 2023 International GuidelineThe largest evidence review ever done on PCOS, plus the 2026 PMOS rename.
- Cut-offs that fit your backgroundLower BMI thresholds for Asian, Middle Eastern and Black women, as the WHO and NICE recommend.
- Honest about supplementsEvery supplement is rated by how strong the evidence is, with doses and cautions.
- Clear red flagsKnow exactly when to see a doctor, and what to ask when you do.
From the supplements chapter, page 46:
3 dots = strong evidence · 1 dot = early evidence · 0 = no good evidence
Start your plan today.
Bloom: The Complete PCOS & PMOS Guide
- 57-page PDF, 2026 edition
- 8 self-check calculators with lookup charts
- 13 personal paths by body, age, goal and symptom
- 7-day vegetarian and non-veg meal plans
- Workout plans for 3 levels
- 4 printable trackers and a 12-week roadmap
- Lab-results decoder and doctor-visit prep
One-time payment. Yours to keep.
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Good to know
I haven’t been diagnosed. Is this for me?
Yes. The guide explains exactly how PCOS is diagnosed, includes a cycle and hair-growth self-check, and has a doctor-visit prep page so you can ask for the right tests. It can’t diagnose you, but it will help you get assessed properly.
I’m slim. Will it still help?
Yes. Lean PCOS has its own path, because the advice is different: eat enough, build muscle and balance blood sugar rather than cut calories.
What’s the difference between PCOS and PMOS?
In May 2026 an international consensus began renaming polycystic ovary syndrome to polyendocrine metabolic ovarian syndrome (PMOS), because the condition affects hormones and metabolism, not just the ovaries. The diagnosis and treatments are the same. The guide uses both names.
Do the meal plans work for vegetarians?
Yes. There’s a full 7-day vegetarian plan (Indian-inspired and protein-forward) and a 7-day non-veg plan, with vegan swaps and portion guides for each body path.
Is it suitable for teenagers?
There’s a teen section with gentle, no-dieting advice and notes for parents. Adult calorie targets and BMI cut-offs don’t apply under 18, and the guide says so clearly.
Is this medical advice?
No. It’s an educational guide based on published evidence, designed to be used alongside your doctor. Always check with a healthcare professional before starting or changing medicines or supplements.
How do I get it?
Right after checkout you get a download link for the PDF. It opens on any phone, tablet or computer, and the trackers print on A4 or US Letter.