Daily Routine:
Hydration: Aim for 2 to 3 L filtered water
Movement: 20 to 30 min light exercise (walking, yoga, stretching)
Sleep: Aim for seven to nine hours, consistent bedtime
Stress Reduction: Minimum of 10 minutes of meditation, breathwork, or journaling
Day one to three - Hormone Balancing Kickstart
Morning:
Drink 8 oz of warm lemon water
Flaxseed (1 tbsp ground in smoothie or oatmeal)
Vitamin B-complex (with breakfast)
Black cohosh (40 to 80 mg/day)
Afternoon:
Herbal tea (e.g., red clover, licorice root)
Ashwagandha (300 to 600 mg) for mood/adrenals
Evening:
Magnesium (200 to 400 mg citrate or glycinate)
Evening primrose oil (1000 to 1300 mg)
Day four to six - Support Digestion & Detoxification
Continue the daily routines and add:
Diet Focus:
Cruciferous veggies (broccoli, cabbage)
Bitter greens (arugula, dandelion)
Minimize sugar, dairy, caffeine
Liver Support:
Milk thistle (150 to 300 mg/day)
Add beets, turmeric, lemon to meals
Day seven to eight - Replenish & Rejuvenate:
Continue flax, magnesium, herbs Add:
Omega-3 (1000 to 2000 mg/day)
Bone broth or collagen supplement
Vitamin D3 (1000 to 2000 IU)* if deficient
Self-Care Focus:
Castor oil pack or Epsom salt bath
Reflective journaling or gratitude practice
Day nine to ten - Integration & Reassessment
Continue foundational support
Reflect on:
Symptom changes
Energy and mood shifts
Digestive and sleep quality
**Optional: Add Shatavari (500 to1000 mg/day) or bioidentical support under supervision.
Recommended Supplements Summary:
Vitamin B-complex 1 cap/day (morning)
Black cohosh 40 to 80 mg/day
Ashwagandha 300 to 600 mg/day
Magnesium (glycinate) 200 to 400 mg at night
Omega-3 1000 to 2000 mg/day
Evening primrose oil 1000 to 1300 mg/day
Vitamin D3 1000
**Please consult your practitioner before beginning this program.