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6-Week PCOS Protocol

Kapha-clearing diet + Shatavari + cycle-aware exercise

42 daysintermediatekapha-focusedFree

About this program

Structured Ayurvedic care for PCOS over 42 days. Includes anti-Kapha dietary protocol (whole grains, bitter greens, no white sugar/refined carbs), Shatavari + Ashoka medication framework, cycle-tracking journal, and graded exercise. Designed in consultation with Prasuti Tantra specialists.

Daily schedule

1

Day 1 — Detox phase (Pradhanakarma)

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
2

Day 2 — Detox phase (Pradhanakarma)

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
3

Day 3 — Detox phase (Pradhanakarma)

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
4

Day 4 — Detox phase (Pradhanakarma)

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
5

Day 5 — Detox phase (Pradhanakarma)

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
6

Day 6 — Detox phase (Pradhanakarma)

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
7

Day 7 — Detox phase (Pradhanakarma)

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
8

Day 8 — Strengthening phase

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
9

Day 9 — Strengthening phase

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
10

Day 10 — Strengthening phase

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
11

Day 11 — Strengthening phase

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
12

Day 12 — Strengthening phase

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
13

Day 13 — Strengthening phase

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
14

Day 14 — Strengthening phase

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
15

Day 15 — Hormonal balance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
16

Day 16 — Hormonal balance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
17

Day 17 — Hormonal balance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
18

Day 18 — Hormonal balance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
19

Day 19 — Hormonal balance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
20

Day 20 — Hormonal balance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
21

Day 21 — Hormonal balance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
22

Day 22 — Cycle regulation

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
23

Day 23 — Cycle regulation

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
24

Day 24 — Cycle regulation

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
25

Day 25 — Cycle regulation

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
26

Day 26 — Cycle regulation

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
27

Day 27 — Cycle regulation

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
28

Day 28 — Cycle regulation

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
29

Day 29 — Maintenance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
30

Day 30 — Maintenance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
31

Day 31 — Maintenance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
32

Day 32 — Maintenance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
33

Day 33 — Maintenance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
34

Day 34 — Maintenance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
35

Day 35 — Maintenance

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
36

Day 36 — Long-term plan

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
37

Day 37 — Long-term plan

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
38

Day 38 — Long-term plan

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
39

Day 39 — Long-term plan

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
40

Day 40 — Long-term plan

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
41

Day 41 — Long-term plan

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min
42

Day 42 — Long-term plan

5 actions

  • dietWhole grains + bitter greens. No white sugar, refined flour, dairy, or fried food today.
  • medicationShatavari Kalpa 1 tsp twice daily after meals (with consulting doctor approval)
  • exerciseBrisk walk 30 min OR Surya Namaskar 12 rounds
  • journalLog: cycle day, mood, energy (1-5), digestion (1-5)
  • meditationBhramari (humming-bee breath) 5 mins before bed· 5min

Important: This program is an educational framework. Medications listed are common classical formulations — do not start them without consulting a verified Ayurvedic doctor first. The protocol works best when paired with a 1-on-1 consultation to confirm it fits your Prakriti and current medications.Book a consultation →

6-Week PCOS Protocol — 42-Day Ayurveda Program | AyurConnect