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Today is my last daily post and a little easier to digest. Just a personal message from ME ūüôā

There has been a lot of information shared within my daily posts and on the membership page. Hopefully there has been something within the programme for you all to learn and/or use. It is impossible to cover all areas in a programme, but I hope I have covered the main areas for you!

Our requirements change with time, so depending upon where you are “in your hormonal journey”. It is possible that your requirements change over the course of the next year or two, especially if currently in the peri-menopause stage and also for those entering menopause (12 months after your periods stop) and becoming post menopausal. It is possible that: Energy levels change, vaginal and other skin areas change, cognitive abilities change, cardiovascular and blood sugar readings change. With these changes your body will need a different approach.

The earlier you start working and preparing on the fundamentals of hormone health, the easier the transition may be.

It is important to keep the fundamentals in place regardless of choosing to take HRT or not. This means working on all of these as GROUNDWORK:

  1. Optimising Sleep
  2. Avoiding Negative Stressors
  3. Eating a nutrient dense plant foods including those with phyto-oestrogens (which have a balancing effect upon oestrogen receptors in the body therefore they are very useful for females with a family history of hormonal BC).
  4. Managing sugar levels which includes liquid sugar – ALCOHOL. If you have skin tags appearing under your arms
  5. Avoid Smoking
  6. Avoid chemicals in items you use daily (with oestrogenic properties)

For those that do have symptoms, or a family history of hormonal issues it may be worth considering the Lifecode Gx hormone pathway genetic test which will give you an idea of which types of oestrogen you are likely to produce m‚Äčore of, whether your body is managing to detoxify the oestrogens well, how sensitive you are to stress, are the progesterone pathways sluggish which could increase anxiety levels. The HUMAP test as discussed on the Hromone testing webinar is also an excellent starting point.

This page remains open until the end of February as does your membership page. I will check in on occasion to see if there are questions related to the programme. For personal questions, you may wish to consider a private consultation. Some supplements suggestions underneath.

With health,
Christine x


Whilst I cannot give information to suit the individual in a group setting, I can let you know which supplements may be supportive in certain individuals. However, it is important to understand that vitamins, minerals and herbs work in synergy.
I have listed some herbs and nutrients in this post, which I feel are worth considering when putting your own support strategies together. You are responsible for any you may wish to try. I can only give 1:1 support for those clients I see for private sessions and have an understanding of their health history. Always go ‚Äúlow and slow‚ÄĚ when introducing anything new.

Magnesium is commonly referred to as nature’s tranquiliser. It helps to regulate the brain-adrenal axis which is often overtaxed due to the stressors of our modern society. It has anti-anxiety and anti-depressant properties and a lack of magnesium is associated with fatigue, poor sleep, headaches, muscle cramps, constipation, 300mg per day should see improvements to all categories. Mg and Taurine (3g/3000mg) make a powerful combination.

B6 is required to make stress hormones and is often depleted. It is also used to regulate serotonin, dopamine and GABA which are the “feel-good” hormones as well as support blood sugar balance. It¬īs effects upon alleviating symptoms of PMS are well documented.
CHECK: ‚ÄčOmega 3, ‚ÄčVITAMIN D3. MG & CALCIUM requirements
(NB: avoid a supplement with calcium carbonate which is chalk!)


Sage has been used clinically to help with normalising excitability of various brain waves during mental challenge and females given fresh sage extract showed more focus, relaxed state of mind and reduction in number of hot flushes and improved sleep after 8 weeks (100mg sage).
Sage extract has no oestrogenic action therefore should be usable for those who have had oestrogen receptor breast cancer.‚Äč ‚ÄčIt is also usable for those on diabetic or
thyroid medication.

Ashwagandha has a calming effect and has a long history of use for reducing anxiety and stress. It is able to help regulate the brain-adrenal axis and bring cortisol, DHEA and C-reactive protein (an inflammation marker) back into balance. It has been recognised for its anti-inflammatory, antioxidant, anti-depressant, immune modulating effects. Ashwaganda is also useful for those with thyroid issues. With regards to perimenopause and beyond it has shown the ability to support: stress, food cravings, depression, anxiety, immune health, cognition/emory, sport endurance and recovery and sexual function.

Shatavari: Also known as wild asparagus, shatavari is considered a female reproductive tonic with the ability to nourish the ovaries and support female libido, It has natural phytoestrogenic properties demonstrating natural mood and memory enhancing properties, anti-stress and antioxidant effects.

Rhodiola is known for enhancing mental and physical performance as well as having a stress protective effect. With regards to menopausal females it may improve the neuropsychological symptoms including fatigue, anxiety, depression, stress tolerance, cognitive dysfunction, memory decline. In addition it may be cardio-protective, osteo-protective, anti-carcinogenic and extracts are ‚ÄĚunlikely‚ÄĚ to cause oestrogenic effects or increase cancer risk in hormone sensitive tissues.

Saffron is a potent antioxidant, anti-inflammatory, neuroprotective and endocrine protective effect. The bioactive compounds in saffron have been shown to support relaxation and a positive outlook. A 12 week study of 28mg of saffron extract appeared to improve the psychological symptoms of menopause, such as hot flushes, night sweats, mood changes, and sleep. It does not contain oestrogenic compounds.

Rosemary‚Äč: ‚Äčimprove‚Äčd‚Äč concentration, performance, speed, accuracy, and even mood.
It may be used for relief of stress, fatigue, physical exhaustion and loss of stamina. It is said to heighten vitality.

Lemon Balm is known to have calming effects and support sleep.

Dong Quai: A gentle herb which has shown to be effective in supporting oestrogen levels. ‚ÄčIt may ‚Äčdecrease the intensity of hot flushes, improve sleep and diminish fatigue.

Maca‚Äč: ‚ÄčThe maca plant belongs to the brassica (mustard) family and like broccoli and cauliflower, is a cruciferous vegetable. Maca in perimenopausal and menopausal women has been linked to an increase in hormones, including progesterone and luteinizing hormone (which stimulates ovary function). The maca also stimulated oestradiol and suppressed the production of chemicals like the stress hormone, cortisol. It has been used to reduce in hot flashes, night sweats, depression, insomnia, nervousness and anxiety, as well as improved concentration.‚Äč ‚ÄčThough it‚Äôs not well understood how maca works, one of the main theories is that the plant sterols in maca stimulate changes in the action of the HPA axis and also, the adrenal, ovarian, pineal and thyroid glands. Women with an under-active thyroid can take maca without any problems if they are low in iodine.

Red Clover: Belongs to the legume family and is a phytoestrogen with properties that help to reduce high cholesterol, osteoporosis, hot flashes, night sweats, vaginal atrophy and dryness. Research in 2012 showed that two capsules of 80mg per day for 3 months reduced hot flashes and night sweats. This was supported in another research paper in 2016.‚Äč ‚ÄčIn 2018 red clover was shown to improve lipid markers in perimenopausal and post menopausal women. Improvements were seen in HDL cholesterol levels and a decrease in LDL cholesterol.

Whatever kind of “treatment” you choose to follow, you need to remember that all pass through the liver. Making sure the liver is supported is KEY to optimising your health in multiple ways.‚Äč

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