The Hormone Reset Blueprint

For women ready to feel balanced, energized, and in control again.

Welcome to your 12-week journey towards better health, balance, and well-being during perimenopause! This program is designed to help you achieve sustainable weight loss, balance hormones, and improve overall wellness by incorporating nutrition, movement, stress management, and lifestyle modifications. Each week, you will focus on a specific module that builds upon the previous week’s learnings, creating a comprehensive approach to your health goals.

The program is structured into 12 weekly modules, each focusing on a different aspect of hormonal balance and weight management. The modules are designed to build on each other, gradually helping you make sustainable lifestyle changes that support long-term health.

Module Overview

Each module includes a focused lesson, 2-3 actionable tasks and resources to reinforce learning and promote results.

Module 1: Setting Up For Success
  • Content Focus:
    • Understanding the hormonal changes during perimenopause and their impact on weight, metabolism, and well-being.
    • Setting up your environment for success.
  • Action Steps:
    • Pantry Clean-Out
    • Restock with Healthier Options
    • Try a Healthy Substitution
  • Included Worksheets/Resources:
    • Program Guide
    • Pantry Restock Guide
Module 2: Macronutrient Basics and Hormone Balance
  • Content Focus:
    • Introduction to macronutrients (protein, fats, carbohydrates)
    • Their role in hormone production and balance.
  • Action Steps:
    • Use The Recipe Guide Provided To Plan Breakfast, Lunch & Dinners For The Week
    • Focus on Whole Foods
    • Adjust and Experiment
  • Included Worksheets/Resources:
    • Macronutrient Cheat Sheet
    • Guide to Eating Whole Foods: Replacing Processed Foods with Whole Food Alternatives
    • Recipe Guide
    • Ingredient Swap List
Module 3: Protein for Hormonal Health and Weight Loss
  • Content Focus:
    • Importance of protein for maintaining muscle mass, boosting metabolism, supporting hormone production.
  • Action Steps:
    • Focus on Protein For Snacks
    • Use The Example Meal Plans To Create a Macro Balanced Meal Plan For The Week
    • Start Your Day with Protein
  • Included Worksheets/Resources:
    • 10 High-Protein Snacks
    • One-Week Example Macronutrient Balanced Meal Plan
    • One-Week Example Macronutrient Balanced Meal Plan: Vegetarian
Module 4: Healthy Fats for Hormone Balance
  • Content Focus:
    • The role of healthy fats in hormone production, satiety, and weight management.
  • Action Steps:
    • Include a Healthy Fat at Each Meal
    • Replace Unhealthy Fats
    • Try a New Fat-Rich Food
  • Included Worksheets/Resources:
    • Swap Guide: Replacing Unhealthy Fats with Healthy Fats
    • Guide to Healthy Fats: What to Choose, Avoid, and Use in Moderation
Module 5: Carbohydrates for Energy and Hormone Regulation
  • Content Focus:
    • Understanding the impact of different types of carbohydrates on energy levels, insulin, and hormones.
  • Action Steps:
    • Swap Simple Carbs for Complex Carbs
    • Incorporate Fiber-Rich Foods
    • Practice Carb Timing
  • Included Worksheets/Resources:
    • Carb Swap Guide: Replacing Simple Carbs with Complex Carbs
    • Top 10 Fiber-Rich Foods and How to Incorporate Them into Your Meals
Module 6: Stabilizing Blood Sugar for Hormonal Balance
  • Content Focus:
    • The importance of blood sugar stability in weight management
    • Reducing hormonal fluctuations.
  • Action Steps:
    • Build Balanced Meals
    • Reduce Refined Carbs and Sugars
    • Experiment with Meal Timing
  • Included Worksheets/Resources:
    • Macro Balanced Meal Guide
    • Meal Timing Worksheet for Perimenopausal Women
Module 7: Managing Stress and Cortisol through Nutrition
  • Content Focus:
    • How stress and cortisol impact weight and hormones
    • Ways to mitigate this impact through diet.
  • Action Steps:
    • Incorporate One Vitamin C-Rich Food Daily
    • Add a Magnesium-Rich Snack
    • Reduce Stimulants and Sugary Foods
  • Included Worksheets/Resources:
    • List of Vitamin C-Rich Foods
    • List of Magnesium-Rich Snacks
Module 8: Improving Gut Health for Hormonal Regulation
  • Content Focus:
    • The gut-hormone connection
    • Its effect on weight and overall health.
  • Action Steps:
    • Add One Probiotic and One Prebiotic Food Daily
    • Increase Fiber Intake Gradually
    • Hydrate
  • Included Worksheets/Resources:
    • Guide to Prebiotic and Probiotic Foods
Module 9: Detoxifying for Hormone Health with a Focus on Supplements and Liver Support
  • Content Focus:
    • How reducing toxins and supporting the body’s natural detox pathways can aid hormone balance and weight loss.
  • Action Steps:
    • Start a Liver-Supportive Supplement
    • Practice Dry Brushing Daily
    • Drink Warm Lemon Water Each Morning
  • Included Worksheets/Resources:
    • Detoxification and Liver-Supporting Supplements Guide
    • Guide to Dry Brushing
Module 10: Strength Training For Weight Loss In Perimenopause
  • Content Focus:
    • Incorporating Strength Training to build muscle and boost metabolism
  • Action Steps:
    • Incorporate Two Strength Training Sessions
    • Focus on One Compound Movement
    • Aim To Walk 30 Minutes Per Day
  • Included Worksheets/Resources:
    • Bodyweight Strength Training Routine
    • Guide to Compound Movements
Module 11: Mindful Eating and Portion Control
  • Content Focus:
    • How mindful eating can help regulate hormones and prevent overeating.
  • Action Steps:
    • Practice Mindful Eating Daily
    • Use Smaller Plates and Bowls
    • Apply the ‘Half-Plate’ Rule
  • Included Worksheets/Resources:
    • Guide to Mindful Eating
Module 12: Creating a Sustainable Plan for Long-Term Health
  • Content Focus:
    • Building a personalized, sustainable nutrition and lifestyle plan for continued weight management and hormone balance.
  • Action Steps:
    • Develop Your Weekly Routine
    • Set Two Specific Goals for the Next Month
    • Reflect and Celebrate
  • Included Worksheets/Resources:
    • Example Weekly Routine for a Sustainable Health Plan
    • Goal-Setting and Reflection Journal
    • 5 Guided Meditations
    • Step-by-Step Instructions to Create a Hormone-Balancing Meal Plan

Program Tools and Resources:

  • Weekly Action Steps: Each module includes specific action steps to help you implement the lessons into your daily routine. Refer to these action steps regularly to stay on track.
  • Meal Planning Guides: Weekly sample meal plans with balanced macronutrient distribution.
  • Exercise Guides: Strength training routines and bodyweight exercises.
  • Stress Management Tools: Breathing exercises, relaxation techniques, and mindfulness practices.
  • Detoxification and Supplement Guide: Recommendations for liver-supportive supplements and detox practices.
  • Journaling Prompts: Use the journaling prompts provided to reflect on your progress, challenges, and successes. Regular reflection will help you stay focused and motivated.

Tips for Success

  • Stay Consistent: Regularly engage with the program content, complete the action steps, and track your progress.
  • Be Patient: Remember that sustainable changes take time. Celebrate small wins and learn from any setbacks.
  • Seek Support: Reach out for help when needed. Engage with others in the program, join a community group, or consult healthcare professionals.
  • Reflect and Adjust: Use the provided journaling prompts to reflect on your progress and make necessary adjustments to your plan.

Frequently Asked Questions (FAQs)

  • How much time do I need to dedicate each week?
    Aim to spend at least 30-60 minutes each week on the module content and another 15-20 minutes daily practicing the techniques.
  • What if I fall behind?
    Don’t worry! The program is designed to be flexible. You can catch up at your own pace. The most important thing is to keep going and stay committed to your progress.
  • Will I have access to the content after the program ends?
    Yes, you will have continued access to all the program materials, so you can revisit the content and resources whenever you need them.

Beyond The Program

This 12-week program is designed to empower you with the tools, knowledge, and confidence to make sustainable lifestyle changes that support your health goals during perimenopause and beyond. Remember, the journey is about progress, not perfection.

Tips For Maintaining Your Progress:

  • Continue Setting Goals: Build on the progress you’ve made by setting new, specific health goals every three months.
  • Schedule Regular Health Check-Ups: Keep in touch with your healthcare provider to monitor your progress and adjust your management plan as needed.
  • Stay Connected: Consider joining a support group or online community to maintain motivation and accountability.

Celebrate every step forward, stay consistent, and trust the process. You’ve got this!