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9 components plus a maintenance phase, written to work as one system rather than 9 separate plans.
Daily menus, weekly grocery lists, recipes
Every meal is built on the same structure so blood sugar stops swinging through the day. You get daily menus for all four weeks, a grocery list organised by aisle for each week, and recipes for everything on the plan. No calorie counting, no weighing, and swaps for vegetarian, dairy-free and gluten-free eating.
Symptom-based, three patterns
A short symptom-based assessment that points to whichever of the three patterns fits you: cortisol driven, insulin driven, or estrogen and progesterone in flux. Your result determines the supplement additions, the stress tier and the movement approach used in weeks two and three. It is an educational self-assessment, not a medical diagnosis.
Core stack plus type-specific additions
Deliberately short. A small core stack that applies to everyone, plus a few additions chosen by hormone type, with doses and timing set out clearly. The section is explicit that supplements are optional and that dosing should be discussed with your own provider, particularly alongside prescribed medication.
Skin from the inside out
Adult breakouts that appear after 30 rarely respond to teenage skincare. This section covers the insulin, inflammation and androgen pathways connected to hormonal acne, what to change in the meal plan, and how the stress and sleep work feed into skin. Educational content, and persistent skin concerns are worth reviewing with a clinician.
Three tiers for cortisol
A short daily practice for baseline calm, a weekly ritual for deeper recovery, and a fast reset for the days that fall apart. Built around a working week rather than assuming you can rearrange your life around it.
The 10-3-2-1 wind-down
A wind-down sequence counting back from the end of the day, plus an environment checklist for light, temperature and noise. The focus is the depth of sleep rather than the number of hours, because that is what usually degrades first.
Calibrated to your type
Movement matched to your hormone pattern. For a cortisol-driven pattern that often means less intensity and more recovery. For an insulin-driven one it usually means more resistance work. The framework explains which applies to you and why, rather than prescribing the same programme to everyone.
The panels to discuss with your provider
A plain-language list of the panels commonly discussed in hormone health, including estradiol, progesterone, testosterone, DHEA, TSH, free T3 and T4, fasting insulin, cortisol and SHBG, with the ranges to ask about. It is written to help you have a better conversation with your provider, not to replace one, and it does not interpret results for you.
Printable, four weeks of pages
Printable daily pages for energy, mood, sleep, cravings and meals, plus a weekly review spread. This is what makes the protocol adjustable, because week three asks you to respond to your own data rather than follow a script.
And after the 28 days
The final section covers what to keep once the reset is finished: the habits worth protecting, the ones that can slide, how to adapt around travel and busy periods, and the signals that suggest running the reset again.
See the week-by-week structure
Format and delivery
The Hormone Reset Protocol is educational wellness content. It is not medical advice, a diagnosis or a treatment. See the health disclaimer.
Plus the maintenance blueprint for after day 28. One file, and 60 days to decide it was worth it.
