How This Becomes Your Lifestyle — Not Just a Challenge
Part 5 of the 28 day Hormone Glow up Challenge - Part 1 here:
After I healed my PCOS symptoms, cleared my acne and stopped getting PMS, I realised something:
Consistency doesn’t come from discipline.
It comes from rhythm, love and routine. This is my daily protocol that sets me, my skin + hormones up for success:
Morning endocrine safe skincare + regulation: No baggage eye serum, Inflammaging Skin Solution, Love Language Lip Bloss, No Stress Drops + Hormone Check Drops and if I have a breakout my spot treatment
Post gym shower my Magnesium Bi-phase Spray for a full spa day in a bottle - the calmness i feel because of it is unMATCHED. Plus helps with stretch marks + cellulite - so she is a woman of many talents.
Evening mind+body+skin regulation: Magnesium Glymphatic Sleepy Butter
All done with my eyeam prescription (affirmations habit stacked with skincare) to turn my skin care into a full self regulation + subconscious reprogramming moment
This supports: cortisol levels, minerals, estrogen/progesterone balance, inflammation, skin health, sleep, nervous system regulation - So my hormones stay balanced in every phase.
This is how hormone balance becomes inevitable — not something you “try” to do. This is the base that supports hormone signalling, sleep, stress resilience, and inflammation — especially in irregular cycles, imbalance, perimenopause and menopause.
I put it all in one set for you with a good deal in the Hormone Healing Solution Set + Glass Skin Solution Set
Perimenopause & Menopause: What We’re Really Optimising
In this season, the goal isn’t “perfect hormones.”
The goal is:
- stable energy
- better sleep
- lower inflammation
- better mood
- stronger body
- a calmer nervous system
This is the era where you protect your evenings, stabilise blood sugar, and train in a way that builds strength without draining you.
You don’t need to push harder. You need a system.
After 28 days you won’t just understand your body.
You will:
- plan your life around your energy
- eat for your phase
- train without burnout AND look forward to every workout
- wake up without PMS dread
- feel stable, clear and regulated
- stop shaming yourself
You become:
- a hormonally balanced woman
- a rhythmic woman who doesn't make choices out of fear
- the real you
READY TO BEGIN?
You already know the method. Now this is your do-this-each-day plan for the 28-Day Hormone Glow-Up Challenge
- Read the check list below for daily non negotiables + each phase.
- Start in your current phase.
- Follow your body. You do not need to be in “Day 1” of your cycle. If you aren't bleeding, pick a phase that feels right to start in and go from there.
- Transform your energy.
If you haven’t read the foundations yet:
→ Read How Cycle Syncing Works
→ Read What to Eat in Each Phase
→ Read How to Sync Your Workouts & Work Schedule
→ Read Perimenopause & Missing Period Support
Upgrade your glow up with Hormone Healing Solution Set
Read your checklist for each phase below:
YOUR DAILY NON-NEGOTIABLES (DO THESE EVERY DAY)
☐ Take your morning hormone balance support with the eyeam presciption
☐ Eat a protein-first breakfast
☐ Build every meal around blood sugar balance
☐ 10 minutes of nervous system regulation - my current fave
☐ Follow your phase-specific workout style
☐ Follow your phase-specific work focus
☐ Evening magnesium + wind-down routine
☐ Track: energy • mood • sleep • cravings
FOLLOW YOUR 4 PHASES ( EVEN IF NOT BLEEDING)
🌑 MENSTRUAL PHASE (Your Reset & Vision Week) Week)
→ Learn why this phase matters: Menstrual Phase Bio-hack
Focus: rest • reflect • plan
Movement
☐ Walking
☐ Mobility / pilates / stretching
Food
☐ Warming meals
☐ Iron-rich foods - See full list
☐ Mineral support with magnesium + seaweed
Work & Life - See full list
☐ Journal your vision for the month
☐ Review last month without judgement
☐ Set your top 3 priorities
Nervous System
☐ Early nights
☐ Reduce stimulation
☐ Slow mornings
🌱 FOLLICULAR PHASE (Your Creation Week)
→ Phase food & workouts: Follicular Phase Bio-hack
Focus: new habits • ideas • light structure
Movement
☐ Strength training
☐ Trying new workouts
☐ More daily steps
Food
☐ Fresh, fibre-rich meals
☐ Gut-supporting foods - See full list
☐ Estrogen-support nutrients
Work & Life - See full list
☐ Start new projects
☐ Plan content / launches
☐ Batch create
🌸 OVULATORY PHASE (Your Visibility & Expansion Week)
Your glow phase guide: Ovulatory Phase Bio-hack
Focus: be seen • sell • connect
Movement
☐ Power workouts
☐ Personal best lifts
☐ Higher intensity (if desired)
Food
☐ Anti-inflammatory meals
☐ High-fibre carbs for energy - See full list
☐ Hydration focus
Work & Life - See full list
☐ Record video content
☐ Host events / calls
☐ Have important conversations
☐ Sell / launch / pitch
Glow Ritual
☐ Prioritise skincare - Clear Skin Solution Set is perfect to prep your skin + hormones for your luteal phase
☐ More Social plans
☐ Capture photos / content
🌙 LUTEAL PHASE (Your Refine & Complete Week)
→ Beat PMS with this phase: Luteal Phase Bio-hack
Focus: finish • organise • protect your energy
Movement
☐ Strength training (lower intensity)
☐ Pilates / controlled movement
☐ Long walks
Food - See full list
☐ Magnesium-rich meals
☐ Slow releasing carbs
☐ Blood sugar stability at every meal
Work & Life - See full list
☐ Complete existing tasks
☐ More self-care and me time
☐ Admin & organisation
☐ Set boundaries + Say no more
☐ Reduce social overload
Nervous System
☐ Longer wind-down routine
☐ Earlier nights
☐ Stillness - my I am Calm Guided Meditation + Breath-work will leave you floating.
☐ Lower stimulation evenings
If You’re In Perimenopause, Menopause or No periods: You Still Have a Rhythm
You will follow a 4-week rhythm instead of a tracked cycle.
Week 1 → Reset - Week 2 → Build - Week 3 → Expand - Week 4 → Refine
Your body still thrives on rhythm — this restores:
✔ energy ✔ metabolism ✔ mood ✔ sleep ✔ stress resilience
YOUR WEEKLY REFLECTION (DO THIS EVERY 7 DAYS)
☐ What improved this week?
☐ What felt easier?
☐ What phase am I moving into next?
☐ What does my body need more of?
AFTER 28 DAYS YOU WILL NOTICE:
- Stable, all-day energy
- Calm, regulated mood
- Reduced PMS & cravings
- Clearer, brighter skin
- Better sleep
- A work & life rhythm that actually suits your body
This is no longer something you “try”. This becomes how you live.
Your Healing Toolbox:
Your Healing Toolbox:
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