Module 5 Practical Action

Well done for making it to the end of this module. I know it was a hefty one. I told you, this is my jam. I love talking about this topic and hopefully it was clear, and I was able to be as concise as I can when covering these things. I hope it’s now clear why nourishment is key and how to best nourish yourself to optimize hormonal health. For the practical portion of this module, there are two ways you can go about it. First, create awareness. If you’re unsure of how you’re eating, what you’re eating, what your macronutrient breakdown looks like, or whether you’re eating enough—this is a great place to start. Many women think they’re eating enough, but when they track, they realize they’re not. Track your food intake for a week using a tracker like MyFitnessPal or Cronometer, which also breaks down vitamins and minerals to see if you’re getting enough. Do it for a week. It’s a bit of a pain, and the best way to track accurately is to weigh your food, but it’s worth it because it gives you valuable data. Look for trends: Is your caloric intake consistent or does it swing drastically day to day? Are you eating enough protein and carbohydrates? Is your fat intake too high or too low? Observe the data objectively. Once you have your baseline, calculate your Total Daily Energy Expenditure (TDEE) using a site like tdeecalculator.net. This helps you see how much food you need to maintain your weight—or your ideal weight—and to fuel your daily activity. When entering your information in trackers, select “maintain weight,” not “lose weight.” You want to understand maintenance first, not deficit. Once you know your maintenance range, plan your meals around three balanced meals a day. I promise this will change your life—starting your day with a big, nutrient-dense breakfast and a good lunch will set you up with energy, stable blood sugar, fewer cravings, and better evenings without the urge for alcohol or sugar. If tracking feels too intense, start simpler: Commit to eating three balanced meals a day. Eat within one hour of waking. Avoid long gaps between meals. Include protein, carbs, and a little fat in each meal to balance blood sugar. If even that feels like too much, start with one powerful habit—introduce a proper breakfast every day. A real meal, not just a few spoonfuls of yogurt and berries. Here’s what I eat most mornings: two eggs, a slice of sourdough with butter and marmalade, a bowl of cottage cheese with fruit, and a milky coffee with collagen and maple syrup. This sets me up for the day, fuels my training, and keeps cravings away. If you already eat regularly but rely heavily on nuts, seeds, or plant milks, try introducing more nutrient-dense options: dairy (if tolerated), eggs, fish, shellfish, or superfoods like liver, oysters, bone broth, or gelatin. You could also try the carrot salad as a mid-morning or pre-meal addition. Choose the level of commitment that suits you right now. I’ll include these practical actions in the resources section along with tracking links and calorie calculators. And one important note—no woman should be eating less than 1,800 calories a day. That’s very low. Most women do well around 2,000. If you’ve been chronically under-eating (around 1,200), increase gradually to avoid sudden weight gain. Working with a coach can help with this process. For overall hormonal health, the key principles are simple: Three meals a day plus snacks if needed. Balanced meals with proteins and carbs. Easy-to-digest, thyroid-supportive foods. A few superfoods added weekly. That’s going to set you up beautifully. Thank you for watching this module to the end. Let’s move on to the next one—the lifestyle reset.