Continuing on from our introduction to our 28 DAY HORMONE GLOW UP CHALLENGE
Your Blueprint for Energy, Mood, Skin & Focus (And Why PMS Isn’t “Normal”)
You are not inconsistent. Your hormones change weekly — and that changes:
- your brain
- your metabolism
- your confidence
- your skin
- your energy
This is your monthly energy map. In the challenge we use four universal states:
PREPARE / OPEN UP / WORK / REST
(or in simple language: Rebuild / Rise / Refine / Restore
🌱 PREPARE (Follicular) — “Rebuild” 7-10 days
Estrogen begins rising. Many women feel more open, motivated, and creative. The more estrogen we have, the more serotonin ( happy hormone ) we produce.
Best for: starting fresh habits, creating, strength training, learning, planning new projects.
Support: fibre, fresh foods, hydration, gentle gut support, consistent protein. ( full lists in next bio-hack)
Affirmation:
I am rebuilding my energy and expanding what’s possible for me.
Ritual support:
Hormone Check Drops → Support rising estrogen and stable blood sugar so you can feel clear-headed, energised, and motivated to start new habits without the mid-day crash.
Glass Skin Girlie Solution Set → Nourish your skin in your renewal phase so you can amplify your natural follicular glow, smooth texture, and walk into your ovulation phase radiant and confident.
🌸 OPEN UP (Ovulatory) — “Rise” 3-4 days
This is your visibility window. Many women feel more social, verbal, and confident.
Best for: filming, presenting, networking, selling, difficult conversations, launching.
Support: antioxidant foods, steady blood sugar, hydration, sleep protection (yes, even in your “high” phase). Bio-hack your beauty sleep with my science backed guide here.
Affirmation: I am radiant, confident, and seen.
Ritual support: Clear Skin Solution Set → This will help support the rise of estrogen (excess estrogen can cause breakouts that may occur during this period) and detoxification of it in prep for your progesterone to rise to minimise inflammatory symptoms that might appear.
🍂 WORK (Luteal) — “Refine” 10-14 days
Progesterone rises after ovulation. This phase is where many women experience PMS if hormones are imbalanced. Progesterone acts as a natural "relaxing hormone" that calms the brain and nervous system by enhancing GABA receptors. Key benefits include improved sleep quality, reduced anxiety, eased irritability, and a stabilised mood.
Here’s the truth: PMS is often linked to estrogen/progesterone imbalance plus blood sugar swings, stress load, and inflammatory inputs. That’s why “pushing harder” can backfire here.
Best for: finishing, editing, systems, boundaries, deep focused work.
Support: magnesium, stable meals, earlier nights, lower cortisol evenings, anti-inflammatory foods. We go deeper in the next bio-hack.
Affirmation: I am moving with clarity, discernment, and calm boundaries.
Ritual support:
Bye Bye Hormonal Acne Set → for balanced hormones, better moods, blood sugar, clearer skin + PMS symptoms. Prepare to wake up to clear, calm, confident skin.
Border Line Burnout Set→ supported with science backed adaptogens and magnesium minerals your hormones love so you can feel steady, energised, and out of survival mode.
Hormone Healing Set → for the ultimate hormone balancing toolbox for all stages to feel like yourself again.
🩸 REST (Menstrual) — “Restore” 3-7 days
Many women feel more inward, reflective, and intuitive here.
Best for: reviewing the month, vision, journaling, rest, resets, gentle movement.
Support: minerals (magnesium, potassium, iodine, iron), warming meals, rest, nervous system care.
Affirmation: I am honour my body’s wisdom and I let restoration be productive.
Ritual support:
Hormone Healing Solution Set → so you can bio-hack your mood, energy, and cycle to feel your best everyday.
No Stress Drops → cortisol levels are natually higher here + during your luteal phase so supporting with anti-stress plants to help you switch off, feel calm, and sleep deeply
Your hormones don’t just affect your mood. They influence your brain, immune function, metabolism, microbiome, and stress response.
This is why cycle syncing isn’t “trendy wellness.” It’s biological alignment.
