Clinical Self-Tracking Tool
PCOS Food Trigger Investigation
The 8-Week Low-Starch / Low-Dairy Protocol — track your own data through every phase.
Your entries save automatically in this browser only. Use the same browser and device throughout the 8 weeks, and avoid clearing your browser data — there's no account or cloud sync.
Investigation Timeline
Baseline
Protocol Guide
Daily & Weekly
Cycle
Reintroduction
Results
Report
Phase 1 · Baseline Assessment (Week 0)
Record your starting point before the elimination phase begins.
—waist ÷ height
Ferriman-Gallwey Assessment
Score hair growth density in each area, 0 (none) to 4 (extensive). A total above 8 is the clinical baseline for hirsutism.
Total: 0
Phase 2 · The Elimination Protocol (Weeks 1–8)
Ad libitum model — eat until satisfied. No calorie or carb counting. Focus on food source, not quantity.
Strict Exclusion List
- All grains — wheat (bread, pasta), rice, corn, oats, rye, barley
- Beans & legumes — lentils, chickpeas, soy, peas
- Most dairy — milk (any fat %), yogurt, low-fat cheeses, kefir
- Added sugars & sweets — table sugar, HFCS, honey, agave, concentrated fruit juice
Clean Fuel — Build Meals From
| Category | Examples |
|---|---|
| Proteins | Poultry, beef, fish (esp. Omega-3 rich), shellfish, eggs |
| Non-starchy vegetables | Artichoke, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, cucumber, leafy greens, mushrooms, peppers, zucchini |
| Healthy fats | Avocado, olives, extra virgin olive oil, coconut oil |
| Low-sugar fruits | Berries, citrus, peaches, plums, apricots, cherries, pears |
| Nuts & seeds | Almonds, pumpkin, sunflower, sesame, poppy, walnuts |
Restricted Exceptions
| Item | Max daily | Why it's allowed |
|---|---|---|
| High-fat cheese | 1 oz/day | Less insulinemic than milk or soft dairy |
| Red wine | 6 oz/day (21+) | Allowed per the source clinical trial |
Substitution Guide
| Trigger | Alternative |
|---|---|
| Cow's milk | High-calcium whole foods (leafy greens, nuts, seeds); fortified unsweetened almond/coconut milk |
| Starchy grains | Cauliflower rice, zucchini noodles |
| Sugary snacks | Walnuts, fresh berries or cherries |
| Legumes/beans | Extra non-starchy green vegetables for fiber |
Clinical basis: Phy et al. (2015) and Pohlmeier et al. (2014) — these findings focus on insulinemic response, not just Glycemic Index.
Phase 4 · Daily & Weekly Tracking
A quick daily tap gives clearer trigger patterns than summarizing a whole week at once. Tap a day below.
Day 1 Quick Check-In
Energy
Mood
Bowel Movement
Cravings
Cycle & Bleeding Tracker
Cycle normalization is one of the primary markers of success on a low-insulin protocol. Tap a day to cycle through flow levels.
Spotting
Light
Medium
Heavy
Phase 6 · Reintroducing Triggers
After Week 8, reintroduce one trigger at a time to find your personal threshold.
1. Isolate — choose starch (e.g. rice) OR dairy (e.g. yogurt), not both.
2. Test — consume one serving and note the date/time.
3. Monitor — watch for acne flares, bloating, or energy drops for 72 hours.
4. Analyze — if symptoms return, that food is a likely driver and should stay limited.
2. Test — consume one serving and note the date/time.
3. Monitor — watch for acne flares, bloating, or energy drops for 72 hours.
4. Analyze — if symptoms return, that food is a likely driver and should stay limited.
Log a Test
Your Test Log
Phase 5 · Measurement Milestones
Week 0 pulls from your Baseline. Fill in Week 4 and Week 8 as you reach them.
What the Source Trial Found
Across the 8-week trial window, participants averaged >8% baseline body weight loss, ~19–23% drops in total and free testosterone, a 51% reduction in HOMA-IR, a 52% reduction in fasting insulin, and roughly a 35% drop in triglycerides. Individual results vary — this tool tracks your numbers, not a guarantee.
Consultation Summary Report
Compile your 8 weeks of data into a summary to bring to (or send ahead of) your follow-up consultation.
Preview
Click "Generate Summary Report" to build your export.