Give Your Hormones the Soft Life They've Been Asking For

Your PMS, pain, and exhaustion aren't in your head—they're in your hormones.

Root-cause solutions for the inflammation keeping you stuck, the hormones keeping you suffering, and the answers your doctor never gave you.

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WELCOME TO HER AND WELL

You've Been Told "Everything's Normal" or Given no Direction at all.

LET'S BREAK THE PATTERN OF...

Dismissed Symptoms

Name: Healthy Habit Woman Collective, LLC
Address: US

Your doctor says you're "fine" but you feel terrible. Heavy periods, exhaustion, brain fog, weight that won't budge—all dismissed as stress.

Confusing Lab Results

You got bloodwork done but have no idea what it means. Numbers, ranges, medical jargon—and zero guidance on what to actually DO.

Trial & Error Hell

You've tried everything: supplements on Instagram, diets, cleanses. Some work for a minute, then you're back to square one. No clear plan. No lasting relief.

WE'RE WOMAN FOUNDED SO

Here's What We Know

Black and brown women experience inflammatory and hormone conditions at an increased rate of 2-3x —but get half the support.

Your PMS isn't just "bad luck." Your weight gain isn't just "willpower."

Your fatigue, brain fog, bloating, & pain isn't "all in your head."

It's inflammation + hormone dysregulation—and it's been keeping you stuck.

9uIU/mL

Fasting Insulin

ABOVE OPTIMAL

Fasting insulin is a hormone made by your pancreas, an organ located behind your stomach. Its main job is to control the amount of sugar, or glucose, in your blood.

Here's How We Close the Gap

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In 7-14 days, you’ll receive a custom dashboard that includes: A visual report highlighting your body’s key areas of strength + imbalance, your personalized plan with nutrition, supplements, and habit priorities, a recorded review so you can revisit your insights anytime

Each Plan Includes

Personalized Dashboard & Clinical Resources

Guides, Classes, Recipes, Programs & more inside our Tribe app to take the guesswork out. A Personalized Dashboard with your WellScore, Biological Age, and Biomarkers tracked all within your journey with us.

We do a Deep Dive to Create Your Plan:

We specialize in analyzing functional bloodwork to identify root imbalances, not just manage symptoms. Our approach blends clinical data with lifestyle design, focusing on the three body systems that drive women’s wellness: Gastrointestinal Health, Blood Sugar & Metabolic Balance, and Hormone Harmony.

Female-focused lab markers & testing:

We are woman-founded & owned. Our bloodwork panels were designed for optimal health, with the option to add specialty tests that women won't routinely receive + Save $1,000+: vs the cost of paying for one-off testing. HSA/FSA accepted.

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Alongside your Analysis, You'll Get...Community

✔️Monthly deep-dives on hormones + inflammation

✔️Learn to read your bloodwork (no medical degree needed)

✔️Personalized protocols—not cookie-cutter plans

✔️Group coaching with a community that gets it

✔️Root-cause solutions that actually last

This is what set's us apart

Our Community for Hormone + Inflammation Healing

What's Inside the Tribe

Monthly Hormone Deep-Dives

Rotating focus: estrogen dominance, progesterone deficiency, cortisol, insulin resistance, thyroid health—and how inflammation fuels it all.

Bloodwork Interpretation & Training

Learn to read your labs like a pro. Know what markers matter, what to request from your doctor, and what your numbers actually mean.

Protocol Library

Anti-inflammatory meal maps, supplement guides, lifestyle protocols, recipe packs—customized for YOUR hormones.

Bi-monthly Group Coaching

Live calls with me where we troubleshoot your symptoms, review your progress, and adjust your protocols in real-time.

Private Community
A safe space with other women & women of color who GET IT. Share wins, ask questions, feel seen and supported.

🎉 Founding Member Bonus

Join now and get the 28-Day Anti-Inflammatory Reset ($197 value) FREE + lock in $47/month pricing forever. Limited to first 50 members.

Just want to become a member? Join for $47/mo

CLIENT SUCCESSES

What Women are Saying

LET'S WORK TOGETHER!

BEING WOMAN-FOUNDED HAS IT'S PERKS...

Finally, someone who gets It

so if you're craving...

A WAY OF EATING THAT IS SUSTAINABLE FOR YOU AND YOUR FAMILY ...and actually tastes good

A SPECIFIC PLAN TO REPLACE YOUR GOOGLE SEARCHES, CONFUSION, AND EXPIRED SUPPLEMENTS...created by women who look like you

THE RIGHT HELP

A PERIOD YOU LOOK FORWARD TO + LESS BLOATING..no longer normalizing this life

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LESS PERFECTIONISM + A BODY THAT FEELS SAFE TO HEAL AND LOSE WEIGHT WITHOUT EXTREMES...we meet you where you're at

AN EXPLANATION AS TO WHY YOUR LABS ARE "NORMAL, BUT YOU DON'T FEEL THAT WAY..being dismissed isn't goign to happen here

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Period & Hormone Problems

Post-Birth Control, PMDD, Heavy Flow, Painful Period, Thyroid Imbalance, Fibroids, Post-Hysterectomy, Peri-Menopause & Menopause.

Gut Discomfort & Autoimmune

Bloating, Neurological symptoms, Constipation/

Diarrhea, Chronic Gut Issues, UTI, Inflammatory Autoimmune Issues.

Optimizing Nutrition & Fertility

Unexplained Fertility & Pre-Conception Nutrition.

Together, We'll Tackle...

Hey there!

Hello!

I'm Dr. Monique, Welcome to my Tribe!

I created Her + Well to ensure that women & women of color have reliable resources to support and optimize their health. I've created a space for women to win and feel safe. I understand what it's like when doctors dismiss your symptoms or use fear tactics.
As a practitioner, I'm working to ensure you no longer feel dismissed or confused, but empowered with solutions..finally, someone who gets it.
I incorporate a functional & holistic approach, meaning the whole woman is taken into account- her lifestyle, nutrition, stressors, goals, & more alongside personal data from bloodwork (my secret sauce).

LEARN MORE >

LET'S DO THIS

It's time to create a NEW NORMAL with better habits. Redefine how you WANT TO FEEL and go get it.

I'm Ready for Clarity and a Plan!

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Here are 5 game-changing strategies I've used with hundreds of women struggling with PMS & PMDD who were told their symptoms were "normal" 👩🏽‍⚕️

After years of helping women transform their hormonal health, I've learned that the conventional approach often misses crucial pieces of the puzzle. These tips have been absolute game-changers for my clients in the Her28 Foundations Reset program.

1️⃣ Getting the right testing is everything - standard labs don't tell the full story
2️⃣ Personalization matters more than generic protocols
3️⃣ Supporting your entire cycle (not just PMS week) is crucial
4️⃣ Strategic supplementation beats random supplementing
5️⃣ The gut-hormone connection can't be ignored

These aren't just theories - these are proven strategies that have helped my clients reduce inflammation, balance hormones, and finally feel like themselves again 🌟

You deserve more than being told your symptoms are normal. Let's get you the support you need 💪🏽DM me when you're ready.

🙋🏽‍♀️ Raise your hand if you've resonated with ANY of these feelings.

😤 One thing that frustrates me more than anything as a Functional PMS/PMDD Nutritionist is when women are given cookie-cutter advice that masks their symptoms—or worse, when they're told their debilitating symptoms are "normal."

Here's the truth: Your symptoms aren't "just part of being a woman." They're real, and they're telling you something important about your body. ❤️

If you've been struggling with mood swings, painful periods, and overwhelming symptoms, it's not in your head. You deserve personalized solutions based on YOUR unique body, not generic protocols that ignore your specific needs.

There's a better way. Instead of masking symptoms with quick fixes, focus on addressing the root causes through proper nutrition, lifestyle changes, and targeted supplementation based on YOUR actual lab work.

Tired of the one-size-fits-all advice and ready for a solution that actually works? No quick-fixes here.

DM me "BREAKTHROUGH" to chat with me (yes, actually me) and to learn how to finally get relief without the guesswork.

👋🏼 Oh hey! Glad you're here and hope you're ready for a shift.

It's so easy to scroll down social media and get caught up in the wellness trends of lowering cortisol, cycle syncing, fasting, and supplements that lower estrogen. I almost believed my cortisol levels were high too😅 But there is always a why..

In reality, those things can work, if that is what your body actually needs, but more often than not, those strategies are missing the mark.

Why? Because they’re not specific to you...they don’t take into account...

🧡 The fact that you're losing sleep because your dog or baby keeps you up at night (or maybe your partner's snoring).
🧡 The chronic stress at work that redirects yiur hormones keeping you feeling disconnected, moody, and fatigued at home.
🧡 The fact that your body may need a completely different starting point than the supplements you're taking & you need to love on your gut first.
🧡 That your "normal" labs aren't optimal, you're nutrient depleted, and that's why, despite trying all the trends, you still feel like 💩

Comment "SHIFT" to get my free guide on the one habit you actually NEED to start feeling yourself again.

No longer accepting these symptoms as normal is actually the hard part. The mindset shift of no longer settling to live with pms symptoms paves a way for your body to start the healing process.

Next, with foundational habits and a personalized plan, you're heading toward a more enjoyable period. Whether it's cortisol, estrogen, thyroid or gut issues - we're gonna figure it out and get specific.

Not sure where to start? It all starts with habits. Take the guesswork out and DM me "CHALLENGE" and I'll send over my Free 7 Day Hormone Habit Challenge!

🤎Share this with a friend that may need this.

#period #hormonebalance #habit #bloating #functionalmedicine #bloodwork #holisticnutrition

💁🏽‍♀️ Birth control is used for multiple reasons. No matter the reason, nourishing your body, replenishing nutrients, supporting detoxification, and establishing foundations is essential.. Whether you're on birth control or not.

Join my next reset if you're looking for guidance with this! Linkinbio

Don't come for me👇🏽

[1] Massey L, Davison M. Effects of oral contraceptives on nutritional status. Am Fam Physician. 1979;19(1):119-23. https://pubmed.ncbi.nlm.nih.gov/760421/. Accessed January 5, 2021.
[2] Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. Oral contraceptives and changes in nutritional requirements. Eur Rev Med Pharmacol Sci. 2013;17(13):1804-13. https://pubmed.ncbi.nlm.nih.gov/23852908/. Accessed January 5, 2021.
[3] Khalili H. Risk of Inflammatory Bowel Disease with Oral Contraceptives and Menopausal Hormone Therapy: Current Evidence and Future Directions. Drug Saf. 2015;39(3):193-197. doi:10.1007/s40264-015-0372-y
[4] Lussana F, Zighetti M, Bucciarelli P, Cugno M, Cattaneo M. Blood levels of homocysteine, folate, vitamin B6 and B12 in women using oral contraceptives compared to non-users. Thromb Res. 2003;112(1-2):37-41. doi:10.1016/j.thromres.2003.11.007
[5] Imbard A, Benoist J, Blom H. Neural Tube Defects, Folic Acid and Methylation. Int J Environ Res Public Health. 2013;10(9):4352-4389. doi:10.3390/ijerph10094352
[6] Palan P, Strube F, Letko J, Sadikovic A, Mikhail M. Effects of Oral, Vaginal, and Transdermal Hormonal Contraception on Serum Levels of Coenzyme Q10, Vitamin E, and Total Antioxidant Activity. Obstet Gynecol Int. 2010;2010:1-4. doi:10.1155/2010/925635
[7] Reinagel M. How Birth Control Pills Affect Your Nutritional Needs. Scientific American. https://www.scientificamerican.com/article/how-birth-control-pills-affect-your-nutritional-needs/#:~:text=Well%2C%20this%20week%2C%20I%20want,C%2C%20magnesium%2C%20and%20zinc. Published September 23, 2015. Accessed January 5, 2021.

#birthcontrol #nutrition #wholefoods #functionalnutrition

Hey yall, let's talk cycle syncing ! ✨

Cycle syncing is a hot topic, and I absolutely use it myself, but remember, it's just one piece of the hormone puzzle. Your body's a complex symphony of hormones, and focusing solely on your menstrual cycle can miss the bigger picture.

Here's the scoop:

🤯Stress, sleep, and diet are major players, too! Chronic stress throws your cortisol (stress hormone) into overdrive, disrupting everything else. Sleep is when your body repairs and rebalances, so prioritize those Zzzs. And remember, food fuels your hormones! Nourish your body with whole foods as often as possible!

🔍Underlying conditions can also be at play. This is the biggest stall in a breakthrough I see when relying solely on cycle syncing. PCOS, thyroid issues, nutrient deficiencies, infections, and gut imbalances can all affect your hormones. 🩺 If you're struggling, hit my DMs! This is where bloodwork and thorough assessment come in. They can help you get to the root of the issue with a custom protocol.

👂Listen to your body! Beyond your cycle, pay attention to your energy levels, mood, sleep patterns, and digestion. These are all clues to what's going on inside. There's nothing worse than syncing to the extreme and still seeing symptoms persist. Always ask why!

Be patient with yourself, celebrate your progress, and don't get discouraged if things take time. Every step towards a healthier, happier you is a win!

Comment RESET if you're ready to get direction for your hormone balance!

#hormonebalance #morethancyclesyncing #holistichealth #wellnessjourney #selfcare #functionalnutritionist

**Disclaimer:** This is not a substitute for professional medical advice. Always consult with your doctor or healthcare professional if you have any concerns about your health.

There's so much talk in the wellness space about Estrogen Dominance, but that is actually not the imbalance I want to highlight in this hormone series. After working with so many women who put their superwoman cape on day in and day out, the largest imbalance I see is a Cortisol-Progesterone imbalance. ⁣
Cortisol is our main stress hormone. Due to modern-day living, many people are feeling the effects of elevated cortisol. When cortisol is out of balance, our body sends signals in the form of symptoms like high blood pressure, anxiety, headaches, low libido, and fatigue. With cortisol being the main driver, it places our nervous system into "fight and flight" or survival mode for much longer than we need it to be.

As the body will always prioritize surviving, this decreases our body's ability to produce progesterone. Progesterone is not only the hormone of gestation, but also the hormone of contentment-keeping us cool, calm, and collected.

Chronic stress or imbalanced cortisol levels deplete the important nutrients, vitamins, and cofactors that go into producing sufficient progesterone levels, and wreck our blood sugar-hello to not-so-happy periods and waxky hormones.

A simple way to start to regain balance is establishing Foundations (I teach this in my Hormone Reset). Kick this off by getting sunshine in the morning, walking after a balanced meal, and taking intentional deep breaths.

If you're ready for a Reset, book your free strategy call!

A complete blood count (CBC) is a blood test that measures the number of red blood cells, white blood cells, and platelets in your blood. It can also provide information about the size and shape of your red blood cells, and the amount of hemoglobin in your blood.⁣
The CBC can be used to help understand the menstrual cycle in a number of ways. For example, it can be used to:

Rule out anemia. Anemia is a condition in which there is not enough hemoglobin in your blood. This can cause symptoms such as fatigue, shortness of breath, and pale skin. Anemia can be caused by a number of things, including heavy menstrual bleeding.

Monitor for infection. During the menstrual cycle, there is a small risk of infection of the uterus or vagina. The CBC can be used to monitor for infection by looking for an increase in white blood cells. If you experience the period flu, I'd definitely look further into these patterns.

Evaluate for clotting disorders. Some women have clotting disorders that can cause heavy menstrual bleeding. The CBC can be used to evaluate for clotting disorders by looking for a decrease in platelets.

Track ovulation. The CBC can be used to track ovulation by looking for changes in the number of white blood cells and platelets.

In addition, the CBC can provide general information about your overall health, such as nutrient deficiences, gut inflammation, liver health, parasites, and more which can be helpful in understanding and managing your menstrual cycle.

Have a CBC completed recently? Let's take a deeper look alongside a complimentary nutrition assessment to help you understand your symptoms with my BYOB service! Link in Bio!

I talk about this process during our live group session in my Reset program because I want the ladies to know just how simple it can be (paired with a lot of consistency + targeted approach) to have a period you actually enjoy instead of dread.⁣1. I nixed the extra and added sugar and balanced my meals with a healthy fat, fiber, and protein, lowering overall inflammation. This can include diving deeper into your root causes.

2. Tap into my body and lean into my menstrual cycle, syncing my lifestyle activities to work with my body and hormones and not against it.

3. Move. Movement is underrated and doesn't have to be elaborate. Simple walking, light-heavy weights, stretching (I love yoga for this) keeps our lymph flowing, decreasing toxic load in the body. Movement is also key for mental health.

4. Supporting the Gut and Liver for hormone balance, mental energy, detoxification, energy, and nutrient absorption with intentional whole food. This is where a lot of estrogen-progesterone-cortisol-thyroid imbalances go down. This is where rhe real work happens and root-causes can be found through a thorough assessment and bloodwork.

5. Stress less. Stress is almost inevitable, but supporting the way the body responds to it is key. Sleep is a non-negotiable here.

I thoroughly enjoy supporting my ladies through this and helping them find the version of theirselves that just feels freaking good with habits that can actually become a part of their lifestyle.

Join the waitlist for my next reset and lock in your spot! Next one starts January 14th! Link in bio.

#functionalnutrition #hormones #busymoms

Magnesium is a cofactor in over three hundred reactions in⁣the body and is necessary for temperature regulations,
hormonal balance, detoxification in the liver, formation of
bones and teeth, and transmission of nerve pulses. It's pretty much magic.

❗️It also contributes to cortisol regulation, thyroid function, blood sugar balance, and sleep. It is also the mineral that almost all of my clients are deficient in, thanks to stress!

However, it’s estimated that around 80% of people are
deficient in this crucial mineral! If you are deficient in
magnesium, symptoms can include anxiety, constipation, an inability to sleep, tension, muscle cramps, fatigue, PMS, and much more. Since it encourages relaxation of the nervous
system, it can improve the body's stress response, which can improve cortisol levels.

Keeping your stress hormones under control paves the way for the hormone bliss of testosterone, estrogen, progesterone, FSH, and LH.

Magnesium also boosts progesterone, which is something
we all want to keep us cool, calm, and collected and ward off the unwanted symptoms of estrogen dominance. It also
helps keep insulin in check, reducing sugar cravings, and in
turn equals less blood sugar spikes.

This is why we "test not guess" and ask all the right questions!

Comment "RESET" to get the link for my waitlist to my group program kicking off next year with testing and 1:1 support!

#nutrition #holistic #magnesium #functionalnutrition #testdontguess

I truly place bloodwork at the beginning of my process and I absolutely love analyzing patterns and putting the puzzle pieces together for my clients. Here is the yearly panel:

🩸Complete Blood Count + Metabolic Panel + CRP + Insulin + Homocysteine
🩸Thyroid Panel (TSH, T4, T3 Uptake, Free Thyroxine Index, Free T3, Antibodies)
🩸Iron Panel (Iron, Iron Saturation, TIBC, Ferritin)
🩸Hormone Panel (Estrogen, Progesterone, Testosterone, Dihydroxytestosterone, Cortisol, and DHEA)

Here are just a few of the benefits of bloodwork:
🔸️Early detection of diseases: Functional bloodwork can detect diseases like diabetes, heart disease, and cancer before they cause symptoms. This can help you get the treatment you need to stay healthy.
🔸️Monitoring chronic conditions: If you have a chronic condition like diabetes or high blood pressure, regular bloodwork can help you track your progress and make sure your treatment is working.
🔸️Identifying risk factors: Functional bloodwork can also identify risk factors for certain diseases, such as high cholesterol or low vitamin D levels. This can help you make lifestyle changes to reduce your risk of developing these diseases.
🔸️Establish a baseline for your health: This can be helpful in tracking changes over time and identifying any potential problems early on.
🔸️Monitor hormones: understand the why behind the fluctuations in your hormones
🔸️Make informed decisions about your health: The information you get from your bloodwork can help you make informed decisions about your diet, exercise, and lifestyle.

If you're due for your yearly bloodwork, don't put it off!Check out my bloodwork services at the link in my bio!

#bloodwork #functionalmedicine #preventivecare #healthandwellness #earlydetection #chronicconditions #riskfactors #baselinehealth #informeddecisions

👉🏽 Swipe for this one!

#fibroids #womenshealth #nutrition #rootcause #functionalmedicinepractitioner

As I'm refining and preparing my reset group program for next year I'm looking at how much it aligns with the habits that I've built not only for myself but for my clients and helping them find what works for them.

This group reset will be special, it will be personalized, & it will be fun, but most of all, it will be intentional.

❤️ Intentional...about balancing our plates for nourishment, nutrient-balancing, and fuel supporting our lifestyles without feeling restricted.

❤️ Intentional...about tuning into our feminine clock, working with our bodies and not against them.

❤️ Intentional...about acknowledging stress, mental health, and nurturing our nervous system so we can be present for those we love

More coming soon on this pivotal 28-Day Reset!

What habits are you intentional about?👇🏽

#holisticnutrition #busymoms #hormonebalance #mentalhealth

Bloodwork Labs provide us with far more information than what's normal vs. abnormal. ⁣
Here's what I analyze from even just a basic CBC and CMP!

⚠️Optimal and Suboptimal ranges

🥑Nutritional Deficiencies

🫐Nutritional Deficiences contributing to poor hormone function, wonky periods, headaches, and more!

🧂Electrolyte balance

🫘Kidneys and Liver Health

❓️Possible infections & Immunity

🥚Cholesterol Debunked and Thyroid Function

🍬Blood sugar Imbalance and underlying factors

💪🏽And any other patterns of imbalance or balance that I find!

If you're ready for answers, have that feeling that "there's got to be something missing", ready for a change, a second opinion, or just curious- check out my bloodwork services at the link in my bio or DM me if you have questions!

👉🏽 Swipe for this one! But foundations are the most important things to address, and we do this off bat with a Reset! VERY often, we won't even add any supplements during this phase unless we need to boost the drainage process!⁣
I'm excited to have a group program in the works that focuses on the Reset and the Foundations and will talk more about that soon!

#nutrition #holisitic #functionalmedicine

👋🏼PCOS can be managed, and you can thrive without feeling restricted, relying on birth control, or overthinking how to exercise. But it all has to be specific to you!

That's why it's important to work with someone who will provide you with the understanding that empowers you about how your body individually responds to interventions and works through what's best!

This means taking into account your likes/dislikes, the science/research/what your body says, your specific lab and nutrition assessment results, stressors, life schedule, supplements, what you've already tried, and more to help you redefine how PCOS shows up in your life. ❤️

#PCOS #hormones #bigenergy

As fall approaches, it's important for me to reevaluate my boundaries and anything that I've compromised that affects my mental or physical health goals. I am constantly self reflecting, but with seasonal changes often come personal shifts. I not only do this nutritionally, but also in my professional and personal relationships.

What are your non-negotiables? What are looking forward to seeing change soon?

#selfcare #fall #holistic

There's a lot of talk around #detox and cleanses, but a reset hits different.

Resets focus on rebuilding your foundations (drainage, sunlight, rest, Balanced meals, etc) and lowering the inflammation throughout the body by decreasing the toxin load.

That toxin load can stem from internalized stress, poor nutrition and absorption, underlying imbalances in the gut and liver, negative self-talk, unresolved trauma, thyroid imbalances, poor sleep, and the list goes on.

It's so important to have someone walk beside you in your health journey that truly takes into account the bio-individual aspects that you present and addresses the toxin overload from a whole-listic perspective as you peel back the layers of the onion.

This is why we take a thorough history and symptom analysis.
This is why we talk about your period flow.
This is why we observe what you eat.
This is why we take your personal lifestyle into account and have the hard/real conversations.
This is why we run the right tests, not excessive ones, and tell you the "why" behind the results.

All of these factors and more play a role in your healing journey. Don't ignore the signs and symptoms that your body is sending. Don't let someone tell you it's "normal" when you feel the opposite.

Find your why... redefine your wellness!

This is why we reset❤️

Taking the complication of what to eat is as simple as pairing your meals just like this.
Clean up the inflammatory foods and eat to fuel your body 💪🏽

Have you ever felt like you can’t focus, concentrate, or remember things? Do you feel like you’re living in a fog? Forgetting if you did something today or if that was yesterday. Or even worse, stopping mid-sentence because you literally go blank.
Our hormones (and their fluctuations throughout our cycle) can have an impact on our mental clarity and cycle Syncing in regards to workouts, nutrients, and knowing when to stop "pushing through", and show yourself some grace, can give you the mental boost you need.

Fluctuations in hormone levels, such as those experienced during menstruation can disrupt the delicate balance of brain chemicals and cause brain fog.

For example, estrogen affects the production and functioning of neurotransmitters, which are essential for maintaining cognitive function and mood. Therefore, changes in estrogen levels can cause symptoms of brain fog, such as difficulty concentrating, memory lapses, and irritability.

Similarly, fluctuations in other hormones, such as progesterone, cortisol, and thyroid hormones, can also contribute to brain fog by disrupting brain function and causing symptoms of mental confusion and fatigue.

Grab my Cycle Syncing Starter Kit to get familiar with the phases in your cycle and apply the nutrition and lifestyle hacks to start tackling your brain fog!

Link in Bio!

#hormonebalance #hormoneimbalance #hormonehealth #hormonehealthcoach #cyclesupport #cyclesyncing #womenshealth #pmsnutritionist #periodcoach #pmsprobs #functionalnutritionist #holistichealthpractitioner

During this short phase, if your hormones are in sync, your body releases an egg from a matured follicle. You are producing peak cervical mucus to help guide the sperm toward the egg. To stimulate ovulation, estrogen drops while luteinizing hormone and follicular stimulating hormones peak.

This is why during this phas you enter boss mode and feel more social, confident, and ready to conquer. Harness the rise in hormones and embrace these feelings!

This is a great phase to add in more exercises with weight.

Grab my Cycle Syncing Starter Kit for more deets to crush it in each phase by embracing your natural hormone fluctuations. Only $7! Link in bio!

#sponsored In my Follicular and Ovulatory phase, I choose to take on more demanding tasks and also tend to multitask a little more. I love being able to sync with my cycle, but I also can't control the external factors that try to sabotage my high vibes.
Adding in @pureencapsulations Energy Xtra during this phase, helps me literally adapt to life's curveballs and keep my hormones in harmony even more.

Formulated with adaptogens like Ashwagandha, Eleuthero, and Rhodiola, along with Asian Ginseng - I'm winning!

Instead of giving the body temporary energy surges (like coffee), adaptogens really love on your adrenal system to help manage the body's hormonal response to stress. They literally help the body adapt to stress! They also support immunity, increase cognitive function and stamina, and are helpful in fatigue.‡

Go ahead and get you some!

‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

#PureAmbassador #hormonebalance #hormoneimbalance #hormonehealth #hormonehealthcoach #cyclesupport #cyclesyncing #womenshealth #pmsnutritionist #periodcoach #pmsprobs #functionalnutritionist #holistichealthpractitioner

☄️Balance your blood sugar like your hormones depend on it..because they do!
⛽Our brains need glucose for fuel, but it's all about balance. When our insulin levels and Glucose spike, we often feel a crash in our energy levels. This spike disturbs ovulation, which in turn decreases Progesterone (our feel good hormone, keeping us less crazy, balances out Estrogen, and hormone of gestation). This is how Estrogen becomes more dominant, kicking up cortisol and disrupting the adrenals.
🥗So we start with balancing our plate and working on elimination pathways to create more stability!
▪️Balance your plate with healthy fat, fiber, and protein
▪️Incorporate ACV (Apple cider vinegar) before meals + eat your veggies, protein, and fats before carbs.
▪️Get in some light movement after eating, like walking.

🌮Using food to balance our blood sugar and stabilize it helps with:
▪️Keeping insulin balanced
▪️Reduces cortisol levels which in turn reduces blood sugar swings (example=being hangry)
▪️Helps restore the microbial balance in the gut (which is key to a good mood and happy liver)
▪️Helps improve the breakdown of estrogen in the liver (one of the most common imbalances in PMS symptoms)

Grab my Cycle Syncing Starter Guide to learn which foods help best to balance your blood sugar in support each phase of your cycle based on how your hormones fluctuate!

Link in bio!

☝🏽We talk about much more than just your menstrual cycle! I provide a thorough, customized, and well-planned approach.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🩸Your Bloodwork is analyzed on another level using Optimal Ranges looking for Nutritional Deficiencies, Patterns, the “whats” & the “whys”.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🧘🏽‍♀️A Whole-listic approach focusing not just on food, but body, mind, and spirit with easy-to-build habits.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤗You get someone who genuinely cares about where you've been and is more than eager to help you get to where you want to go.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍪Everything is unique to you-no cookie-cutter approaches here! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Send me a message and let's get you some clarity! {No medical advice} ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#periodfacts #periodtalk #pms #periodproblems #hormonebalance #pcos #endo #pcossupport #healthyperiod #birthcontrolfacts #hormones #ttc #periodpain #periodsolutions #hormonebalance #hormoneimbalance #hormonehealth #hormonehealthcoach #cyclesupport #cyclesyncing #womenshealth #pmsnutritionist #functionalnutritionist #holistichealthpractitioner

All of these factors play a role in your hormone health, and your period serves as confirmation of what's happening in your bloodwork. This is why it's often referred to as the "5th Vital Sign.”

The amount of information that can be extracted from a simple Bloodwork panel and health history is immense. I take great pride in offering this valuable insight during my BYOB Audit and Functional Nutrition Audit.

Ready to fill those gaps and find out what your bloodwork and Period are telling you?

Shoot me a DM and let's optimize!

#periodfacts #periodtalk #pms #periodproblems #hormonebalance #pcos #endo #pcossupport #healthyperiod #birthcontrolfacts #hormones #ttc #periodpain #period #periodtips #periodcramps #periodhacks #periodsbelike #periodsolutions

❤️Show yourself some love and grace this month

🦸🏽‍♀️Swapping snacks is a superpower. Drop your Fave snack below and I'll help you modify or swap it to be more hormone healthy👇🏽

Because that would be starting in the wrong place...

As much as I love cycle Syncing, it's usually not that simple for most and not the best starting point, and it can actually be overwhelming in the beginning... Here's why...

Cycle Syncing can be just like a bandaid when you don't address the foundations first.
Foundations like:
💩Your elimination pathways(poop & lymph)
🌞Resetting your circadian rhythm
💊The right (and specific) supplements
⚖️Underlying imbalances (bloodwork, nutrients, Gut, liver, parasites, etc)
🧘🏽‍♀️Addressing stress
🔥Quelling the inflammation
🥘And learning how to eat balanced, whole-food meals

These foundations should never be skipped if you are looking for results that are sustainable and long lasting. Also, when s**t hits the fan (because healing isn't linear), we revert back to addressing your foundations first.

Getting your foundations together, learning how to eat in a balanced way in and out of sync with your cycle, and applying what you need to optimize (ie exercise, lifestyle commitments, etc) from what your period is telling you is where it's at!

If you're ready to really get results, a great place to start is assessing your hormones with my Mini-hormone Assessment so I can walk you through what your body and period are really trying to tell you!💕

📩Grab it at the link in my bio

👉🏽👉🏽You're gonna want to swipe for these!

Your hormones are literally waiting for these swaps!

Coffee on an empty stomach leads the way for blood sugar imbalance and an energy rollercoaster..your hormones will get on the same ride, and that is no way to start the day.

A balanced breakfast high in protein is key to a stable mood, energy, and mental clarity through your morning and afternoon. Aim for 25-30g at breakfast alone

We live in so much of a rush, especially in the morning! Set the tone for the day by waking up early, spending some time in prayer/devotion or meditation (whatever works for you), and creating a foundation of peace before the day starts. Slow down, and be present. Your cortisol levels and blood sugar will thank you!

Need help decoding which hormones are wonky?

Grab my free Mini-Hormone Assessment at the link in my bio!

☝🏼These are what NOT to do when you're trying to get your hormones and period back on track... nothing against seeds cycling and keto, there is just a specific time and place to introduce certain strategies.

These strategies are just so non-specific and not based on your individual needs and can make you feel defeated when they work for a little while, but then you hit a plateau. This leaves your hormones in a frenzy and your body in a constant state of survival mode.

🤷🏽‍♀️So where do you start? You know I've got you.

🔍 Decoding your Hormones and understanding what's not "normal" opens the door to better energy, even moods, better digestion, and an amazing menstrual cycle.

⏯️ Grab my Mini-Hormone assessment at the link in my bio and we will work through more specific strategies that work for you as we decode what your period and hormones are trying to tell you!

Drop your hormone-balance questions below!👇🏽 Let's get it!

☝🏼Swipe for the full shabang!

💱he Formula: Balanced Hormones ➕️ Less Inflammation =

✔️Balanced energy
✔️Better appetite
✔️Stable moods
✔️Efficient detoxification

With my clients, I've figured out that the confusion around hormones first comes with not knowing what is out of balance and then why...and it's not their fault, because they're typically told their labs and symptoms are "normal" or happen with age.🙄

So we start with this formula and thorough hormone assessment (and a few others) to build a foundation and get the deets... and then we continue to dig. This is what I do daily to help women get their hormones back on track, create enjoyable cycles, and have that good and steady energy. I taught forensics at one point so I do enjoy putting the pieces together. 🕵🏽‍♀️

❗️Also, knowledge is power, so this is the best place to start without bloodwork if you want to understand the signals your body is sending you.

🧚🏽‍♀️So go 'head girl, grab this free mini self-assessment and get a better understanding for yourself. When you grab this, I'll also coach you through a few "not-so-commonly" discussed factors to help you decode your results!

The follow-up and support with this resource are gonna be 🔥

☝🏼Grab the Hormone Self-Assessment at the link in my bio or comment 🔍 , and I'll hook it up!

Know a friend or someone who needs this? Send it on over to them, so we can all win!⏯️

🍫Magnesium: It’s essential for hormone creation, and also contributes to cortisol regulation, thyroid function, blood sugar balance, and sleep. Magnesium also has a powerful anti-inflammatory effect. Even more importantly it helps regulate our cortisol response, keeping our stress under control and our hormones happy equaling much more enjoyable periods. It also helps keep insulin and blood sugar in check! 👋🏼 fewer cravings and less hangry!
🦪Zinc: Zinc has too many benefits to list here as the liver loves. I see this deficiency in labs often, but zinc goes hand in hand with B6 contributing to healthy progesterone levels in the luteal (pms) phase of your cycle. Zinc also helps our follicles in the ovaries mature each month, improves insulin resistance, high testosterone, and thyroid function, and improves period pain by zapping inflammation.
🍖B-Complex with B6 & B12: B vitamins are critical for hormonal health, in addition to playing an integral role in your energy, moods, skin, and stress response. B6 is critical for progesterone production, which helps alleviate PMS symptoms. And B5 helps stimulate adrenal cells, helping us with our stress response.
🌶Vitamin C: One of my favorite vitamins for fertility, proven to raise progesterone levels and protect your eggs and the cells of the cervix. I'd go as far as to say that helps prevent miscarriages. It helps iron to absorb, which can contribute to improvements in anemia and help a missing period return. It's all about the kind of Vitamin C! Most Vitamin Ca along with Vitamin A are not in the form we absorb well/can easily convert to.
🥑Omega 3: Omega 3 is more effective than Ibuprofen in helping to relieve cramps. The prostaglandin responsible for cramps, fibroid pain, PMS, and acne (PgE2) thrives in the state of inflammation, and Omega-3 does a great job quelling inflammation.
🩸Iron: Iron contributes to healthy egg production, stable energy levels, and healthy menstrual blood flow. Too-heavy or too-light periods can be a sign of insufficient iron levels, but it's best to always get a complete iron panel (not just Ferritin or iron) as there are different types of anemias & different reasons for them.

Eating for balanced hormones and cycle syncing doesn't have to be complicated.

I love batch cooking my protein and veggies while my toddler gets to run crazy and enjoy family time. For me that's what it's all about - finding sustainable ways to be healthy (not perfect) and present!

Following my cycle gives me clarity and helps me meet my hormones where they're at. I'll share more posts on cycling your life, exercises, and meals with your cycle to help provide more direction on your hormone-balancing balancing journey, because I want that clarity for you too.

You will show up as a better mom, wife, and friend, and not feel like you're pouring from an empty cup anymore.

If you want more easy recipes and laid back cycle syncing tips like this, join our free community to stay in the loop:
www.pmstobliss.com/the-collective

🤷🏽‍♀️ You don't know, what you don't know.

That's why we want to use functional and optimal ranges to decipher true imbalances and identify patterns, so we can really improve your health.

📢 No longer accept, "Your labs are all normal" if you feel far from that and that good ol' intuition is tapping on your shoulder.

Steps to feeling your best can start with this:

🥗 Cleaning up that diet and finding what works best for you, listening to your body, balancing your blood sugar.
📋 Getting labwork and a thorough history done with a Root Cause practitioner (you don't have to get crazy here-you can start with bloodwork).
🩸 Become best friends with your period and syncing in a way that feels good and is sustainable.
💥 Optimizing based on your individual needs and imbalances -no "one-size-fits-all" when it comes to your cycle or overall health.

Need some help with this, check the link in my bio for a Functional Nutrition Audit with me! 🔗 www.pmstobliss.com/audit

Getting to know your period can give you so much valuable insight to your overall health, imbalances, and where to look for further root causes.

This is something that should be taught in school, but sadly isn't even discussed with your doctor before birth control is offered.

Getting to know your period and paying attention to the symptoms throughout your cycle can really be a superpower.

Here are some places to start:

✅️ Observe your period color, consistency, timing, and flow
✅️ Observe your mood, cravings, energy fluctuations throughout your cycle and leading up to your period.
✅️ Observe your nutrition and workouts throughout your cycle.

If you're needing some help wrangling in your hormones, decoding your period, and improving your energy, I'm here to help you take the guesswork out!

📋Apply for a Functional Nutrition Audit where we do a deep dive, uncover your specific hormone and nutrition imbalances, and develop a personalized plan.

❤️ Deets are in my bio!

☝🏼It's easy to get caught up doing these things

..trust me, I was there and it take conscious consistent effort on the daily.

Join my webinar where I dive into these 4 sabotaging habits and help you fix them + grab your easy hormone habits checklist!

💻 Register at the link in my bio

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HER & WELL