Hormone Harmony Academy

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Course curriculum

1. Welcome - how to get the most out of this course ☺️(19:27)
2. Course Index/ Syllabus
1. Vision & Goal setting workbook
2. It's time to get clear on your vision
3. Connecting to your strengths
4. Setting your long term goals
5. Understand your saboteurs
6. Guest Expert - Things to consider that may impact our hormone healing journey (77 mins)
1. Module 0 - Hormones 101 Slide Deck pdf
2. Your endocrine system & the hormone hierarchy (16:28)
3. Hormone hierarchy continued - insulin + the parent hormones (8:47)
4. The hormones that govern the phases of the menstrual cycle (10:09)
5. Other important hormones - melatonin & thyroid (4:15)
6. Understanding your symptoms (20:44)
7. When to test (11:20)
8. Functional Medicine Testing overview with Dr Jamie
9. How to get a continuous glucose monitor
10. Functional Medicine Testing
1. Tracking 101 Slide Deck
2. Welcome to Module 1 (5:10)
3. Why and how to track your ovulation (27:24)
4. How to track your cycle and start using it daily (11:46)
5. Inner winter/ Menstruation (5:57)
6. Inner Spring/ Follicular Phase (4:29)
7. Inner Summer/ Ovulation (7:23)
8. Inner Autumn/ Luteal Phase (10:07)
9. Time to connect to your cycle & use it daily
10. The Phases of life - Perimenopause & beyond (9:55)
11. Hormonal birth control - how it works and how it impacts your hormones (12:08)
12. Guest Expert - - Dr Judith - Functional Medicine Dr & hormone expert (58:49)
1. Nutrition Slide Deck
2. To nourish not punish (12:14)
3. Macros 101 (6:45)
4. Carbohydrates (7:22)
5. Protein (14:03)
6. Budget friendly protein sources
7. Fat (15:10)
8. Carbohydrates, Fat and Protein cheat sheets
9. Blood sugar balance 101 (13:46)
10. Module 1 Nutrition review
11. Slow Cooker Meal Planner
12. Online shopping resource
13. HHA Meal planner, shopping lists & recipe ideas
14. How to monitor your blood glucose
15. Module 1 - Guest Expert - Kelly Lyons - Emotional Eating
16. Emotional + Physical Hunger Workbook
1. Slide Deck
2. Welcome to Module 2 (3:59)
3. Amazing facts about your gut (6:36)
4. What affects your gut health (8:55)
5. Gut health & hormone health - what's the connection (5:17)
6. It's time to check your poop (5:14)
7. How gluten affects your gut (13:13)
8. How sugar & alcohol affect your gut (9:03)
9. How to get more gut loving foods into your diet (7:37)
10. Going organic for gut health & easy gut health hacks (13:02)
11. Gut health cheat sheet & shopping lists
12. Yummy gut healing gummy recipe
13. Gut Health journal prompts
14. Sober curious with Hannah
1. Slide Deck
2. Starting strong (6:55)
3. Helpful resources to help you on this journey (7:09)
4. How Env toxins affect your health (11:45)
5. How you're exposed to env toxins (7:40)
6. Fragrance & phthalates (13:46)
7. Resources for the DIYers (1:40)
8. DIY Personal care recipes
9. Ditch the fragrance plan (4:19)
10. Don't be fooled by greenwashing (4:36)
11. Other EDC's you should know (5:33)
12. EDC's in food & beverage containers (9:57)
13. Toxin watchlist
14. Make your plan (8:07)
15. Ditch & switch products plan - short, medium & long term
16. Environmental toxins online shopping resource (live & regularly updated)
17. Natural Cleaning List & DYI recipes to try
1. Guest Expert - Talia Mervosh - Mindset & Cultivating Hormone Health Habits (1:03:25)
2. Hormone Habit Guide - by Talia Mervosh
1. Module 3 Guest Expert - Marieke Rodenstein - Gut Health & 30 Day Reset (1:10:12)
2. Reset Slide Deck
3. IMPORTANT! Reset Survey - Connect to your why
4. What is the reset & reset benefits (13:08)
5. Food categories for the 30 days - eat liberally, moderation & pause for now (19:15)
6. Reset List
7. Reset List (plant based)
8. Plant based shopping lists (from third parties)
9. Reset swaps (4:09)
10. What to expect during the 30 days (5:31)
11. Modifications & things to consider (7:04)
12. Modification for joint pain and those with Autoimmune conditions
13. Modifications - IBS & Digestive issues - Low FODMAP List (eat freely, may cause symptoms, best avoided)
14. Paleo-Low FODMAPS shopping list
15. Preparing for success (before) (12:02)
16. Reset meal planner
17. Healthy chocolate recipe
18. Planning for success (during) (2:44)
19. Summary & Action Steps (12:47)
20. Additional reset recipes (from third parties)
21. Suggested website for recipe ideas (live list)
22. Understanding additives
23. Shopping lists for reset (Whole30) to go alongside resources in module 1
24. Tips for eating out
25. Hydration & water quality
1. Movement Slide Deck
2. The benefits of movement for your hormone health (6:50)
3. The Goldilocks approach to movement (8:12)
4. Different types of movement - NEAT (8:58)
5. Different types of movement - LISS (4:18)
6. Different types of movement - Hiit (3:29)
7. Benefits of weight training & yoga (4:16)
8. Moving in harmony with your cycle (15:46)
9. Movement plan for missing/ irregular periods (5:28)
10. Finding your movement mojo & HHA movement principles (7:27)
11. Creating your movement plan
12. Movement Guest Expert Ro (55:00)
13. Kickboxing Tabata
14. Hiit the floor
15. Slow Resistance
16. Ultimate mood booster
17. Hiit 20/10
18. Slow Resistance
19. 30 min Dumbbell Cardio
20. Dumbbell Cardio
21. Kickboxing Tabata
22. Body Weight Hiit with Ro
23. Slow resistance with Ro (with dumbbells)
24. Sweaty Pilates
25. DB aerobics with Ro
26. DB Tabata with Ro
27. Barre Hiit
28. Kickboxing with Ro
29. Slow resistance session with Ro
30. Hiit with Ro
31. Burn to the beat with Ro
1. Slide deck with clickable links
2. Nutrient Density & Intro to Micronutrients (5:49)
3. Fat Soluble Vitamins - A, D, E & K/2 (4:47)
4. B Vitamins (6:41)
5. Essential Fatty Acids (4:01)
6. Magic Magnesium (2:44)
7. Iron & Vitamin C (3:59)
8. Zinc, iodine & calcium (4:54)
9. CoQ10, Potassium, Sodium, Copper & Amino Acids (4:19)
10. Nutrient density considerations (3:44)
11. Lazy bitch hacks - easy ways to get the nutrients in (3:51)
12. Lazy bitch hack #1 - Maximise your time in the kitchen
13. Lazy bitch meal template
14. Micronutrient cheat sheet/ food sources of key nutrients (live list and regularly updated)
15. Symptom cheat sheet (live & regularly updated)
16. Natures Superfoods
17. Phlebotomy/Blood testing services UK if your Dr will not test (as discussed in the Foundation Module)
1. Intro to this part of the module (2:19)
2. Self care for your symptoms (live document and regularly updated)
3. Essential oils to support hormone health
4. Guest Expert Harriet Hare - Chinese Medicine (44:49)
1. Module 5 - Stress Slide Deck
2. Stress the secret hormone killer (5:04)
3. The Big O - Oxytocin (6:02)
4. Positive stress vs distress (11:14)
5. How cortisol affects progesterone (2:36)
6. What happens in the body under stress (5:43)
7. Your cortisol awakening response (7:21)
8. Adrenal cocktail (4:03)
9. Adrenal cocktail recipe
10. Reducing the stress you experience (12:23)
11. Physiological stressors (3:03)
12. Stress management for stress we cannot avoid (13:54)
13. Cultivate joy & Play (4:48)
14. The best stress management for you (5:42)
15. Meditation (5:40)
16. Create your routine (2:09)
17. ME before technology (A4 Document)
18. Create your joyriding list
19. Guided Meditation with Kirsty (11 mins)
20. Sky & Clouds Guided Meditation (10 mins)
21. 6 minute guided meditation
22. Yoga Nidra with Kirsty
23. Other 3rd party meditation and Yoga Nidra (as recommended by guest expert Sophia Mose)
1. Reset review - complete this before starting your reintroduction of foods
2. Slide deck
3. What to expect with this module (4:35)
4. Reintroduction of grey area foods post reset (7:02)
5. Reintroduction Principle #1 - Slow & Steady (6:26)
6. Reintroduction Principle #2 - Track your food & symptoms (5:01)
7. Food reintroduction tracker
8. Reintroduction Principle #3 - Managing your reactions (5:53)
9. Reintroduction Principle #4 - Consider the context (9:58)
10. Histamine Intolerance Information
11. What food to introduce and when (first up dairy) (13:08)
12. The other foods: gluten, pulses/ legume (15:25)
13. Recommended Sweeteners cheatsheet
14. Cultivating your 80/20 nourishing nutrition template (5:20)
1. Slide deck
2. Intro & the importance of sleep for health (12:00)
3. How we sleep (13:19)
4. What affects your sleep - #1 alcohol (8:35)
5. What affects your sleep - #2 your environment (10:06)
6. What affects your sleep - #3 disruptions & distractions (12:58)
7. Technology Addiction Guidebook
8. Me before technology (breaking up with your phone) (11:47)
9. Create your "me before technology" list - set the tone for your day
10. What affects your sleep - #4 stress (2:48)
11. What affects your sleep - #5 caffeine (3:59)
12. What affects your sleep - #6 nutrition (8:34)
13. What affects your sleep - #7 movement (2:59)
14. What affects your sleep - #8 lack of routine (2:48)
15. What affects your sleep - #9 your menstrual cycle (3:05)
16. Cultivating your sleep routine (2:40)
17. How to Sleep Like a Queen
1. Slide deck
2. Sexual Desire is complex (5:47)
3. The history of sexual desire (8:33)
4. Your sexual accelerators and your brakes (8:53)
5. Context matters (7:54)
6. Sexual Temperament Questionnaire (created by Emily Nagoski)
7. Stress & Sexual desire (4:21)
8. Types of sexual desire (12:22)
1. take the survey (update exit survey)

About this course

219 lessons
25.5 hours of video content

Discover your potential, starting today

Enroll today

Hormone Harmony Academy

Course curriculum

Welcome! Start here

Module 0 (Part I) - Setting up for success

Module 0 (Part II)- Hormone 101 Foundations

Module 1 (Part I) - Tracking 101

Module 1 (Part II) - Nutrition 101

Module 2 (Part I) - Gut Health 101

Module 2 (Part II) - Environmental Toxins

OPTIONAL MINDSET MODULE

Module 3 (Part I)- 30 Day Reset

Module 3 (Part II) - Movement

Module 4 (Part I) - Nutrient Density & Supplementation

Module 4 (Part II)- Self Care for your Cycle

Module 5 (Part I) - Stress

Module 5 (Part II) - Reintroduction & cultivating your 80/20 plan

Module 6 (Part I) - Sleep

Module 6 (Part II) - Sexual Desire

Congratulations YOU DID IT!

About this course

Discover your potential, starting today