Hormone Foundations
Eight Weeks. One Clear Focus at a Time.
A practical nutrition and lifestyle program designed to support menstrual and hormone health, without asking you to change everything at once.
SELF-GUIDED ONLINE PROGRAM
No supplements or testing required.
Build Strong Foundations
Work through the nutrition and lifestyle foundations that influence menstrual and hormone health, one manageable step at a time.
Understand Your Hormones
Learn how your cycle, blood sugar, stress, digestion and other everyday factors can interact with hormone health.
Make Changes That Last
Build practical habits gradually across eight weeks, so you can identify what makes the greatest difference for you and continue it long term.
Hormone Health Shouldn’t Feel Complicated
Hormone health can feel overwhelming when every symptom seems to come with a different explanation, supplement or protocol.
Hormone Foundations brings together the foundational nutrition and lifestyle strategies I return to most often in clinic when supporting women with menstrual and hormone concerns. These are the areas I see make the biggest difference when they’re addressed consistently.
Over eight weeks, you’ll work through one clear focus at a time, building practical changes gradually so you can notice what improves, understand your body more clearly and create habits you can realistically continue.
Inside the Eight-Week Program
Hormone symptoms can be complex and often exist alongside other symptoms. Your cycle is influenced by many different systems in the body, and sometimes the areas that need the most support aren’t obvious.
Over eight weeks, I’ll take you through the foundational areas I return to most often in clinic when supporting women with menstrual and hormone concerns.
You’ll work through one foundation at a time, understand why it matters, and put a practical strategy into place before moving on to the next. By the end of eight weeks, you won’t just know what to do. You’ll understand why you’re doing it.
Week 1: Start With the Foundations
Begin with one of the most important areas I look at when supporting hormone health and put your first practical strategy into place.
Week 2: Supporting Your Body’s Daily Rhythm
Explore how everyday patterns can influence the way your body responds to stress and supports normal hormone signalling.
Week 3: Turning Down the Background Noise
Look at factors that can contribute to uncomfortable menstrual symptoms and learn practical ways to support a healthier internal environment.
Week 4: Support Healthy Elimination
Discover why what happens in your digestive system can matter more to hormone health than many women realise.
Week 5: Understand What Your Cycle Is Telling You
Build a clearer picture of ovulation, progesterone and the patterns your cycle may be showing you.
Week 6: Move In a Way that Supports You
Learn how the right type and amount of movement can support hormone health without simply doing more.
Week 7: Make Sure Your Body Has What It Needs
Learn how to make sense of common blood tests relevant to menstrual and hormone health, and understand what your results may be telling you.
Week 8: Reduce What Might Be Working Against You
Finish by looking at everyday exposures that can interact with hormone signalling, then decide which foundations you want to carry forward.
Is Hormone Foundations Right for You?
Hormone Foundations is designed for women who want a clear, practical place to start with their menstrual and hormone health.
This Program May Suit You If
You experience PMS, period pain, heavy or difficult periods, irregular cycles or other recurring cycle-related symptoms.
You’ve been told your hormones may be contributing to your symptoms, but you’re unsure what to actually do about it.
You want to understand your cycle and the factors that can influence hormone health.
You want to start with evidence-informed nutrition and lifestyle foundations before considering more individualised support.
You prefer making practical changes gradually rather than trying to overhaul everything at once.
Choose Individual Support First If
Your symptoms are severe, rapidly changing or significantly affecting your day-to-day life.
You have unexplained bleeding or other symptoms that require medical assessment.
You’re trying to conceive and need individual fertility support.
You have a diagnosed condition or complex health history that requires a more personalised approach.
You’re looking for individual testing, supplement recommendations or a personalised treatment plan.
Created by Clinical Naturopath Sara Judd
I created Hormone Foundations to bring together the foundational nutrition and lifestyle strategies I use most often when supporting women with menstrual and hormone concerns in clinic.
I wanted to create a clear place to start, without overwhelming you with supplements, testing or a long list of changes to make all at once.
Over eight weeks, I’ll guide you through these foundations one at a time, helping you understand why each one matters and how to put it into practice in everyday life.
Sara Judd
BHSc Clinical Naturopathy
ANTA Member
What Happens After Week 8?
By the end of the program, you’ll have spent eight weeks building and practising the foundational nutrition and lifestyle strategies covered throughout Hormone Foundations.
If Your Symptoms Have Meaningfully Improved
Keep going.
You don’t need to keep adding more strategies simply because they exist. Continue with the foundations that are working well for you and give your body time to respond to the changes you’ve made.
Look back at the symptoms and cycle patterns you recorded at the beginning of the program and compare them with where you are now. Even small changes can help you identify which areas may be worth continuing.
If Improvement Has Been Limited
If you’ve worked through the foundations consistently but your symptoms haven’t changed as much as you’d hoped, it may be time to look more closely at what could be contributing.
Hormone symptoms can have many different underlying drivers, and this is where individual assessment may be useful. Depending on your symptoms and health history, this may include further investigation, pathology testing or a more personalised treatment approach.
The foundations still matter, they just may not be the whole picture.
Already Working With Me?
If we’re already working together on your menstrual or hormone health, I may recommend Hormone Foundations alongside your individual treatment plan.
The program covers many of the foundational areas I would otherwise spend time teaching during consultations, giving you more time between appointments to work through the education and practical strategies at your own pace.
Your consultations can then stay focused on your individual symptoms, health history, test results and treatment needs.
Current patients do not need to purchase Hormone Foundations separately. If I feel it would be useful as part of your care, I’ll provide access.
Begin your eight-week Hormone Foundations program
Hormone advice can quickly become an overwhelming mix of supplements, restrictive diets, conflicting explanations and possible causes to investigate.
Hormone Foundations gives you a structured place to begin. Each week, you’ll receive one clearly defined focus, an explanation of why it matters and practical guidance for putting it into place in everyday life.
The program is built around the foundational nutrition and lifestyle strategies I regularly use in clinic when supporting menstrual and hormone concerns, before deciding whether deeper investigation or more individualised support is needed.
An eight-week online program designed to help you build strong nutrition and lifestyle foundations for menstrual and hormone health, one practical step at a time.
Hormone Foundations is a self-guided educational program and does not include individual consultation or personalised treatment.
Frequently Asked Questions
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Hormone Foundations is designed for women who experience menstrual or hormone-related concerns and want a clear, practical place to start. This may include PMS, period pain, heavy or difficult periods, irregular cycles or other recurring symptoms across the menstrual cycle.
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No. You don’t need a diagnosis or previous hormone testing to complete the program. Hormone Foundations focuses on foundational nutrition and lifestyle strategies that can be worked on before deciding whether further investigation is needed.
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No. You won’t need to purchase supplements or complete testing to work through Hormone Foundations. The program is designed to help you address the foundations first.
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You’ll work through one new focus each week. Each lesson explains why that area matters and gives you a clear, practical strategy to put into place. The changes build gradually across the eight weeks rather than asking you to change everything at once.
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The lessons are designed to be practical and manageable. You’ll need some time each week to work through the lesson, but most of the program happens through incorporating the strategies into your normal day-to-day routine.
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You don’t need to purchase Hormone Foundations separately. If I feel the program would be helpful as part of your care, I’ll provide access so you can work through the relevant foundations alongside your individual treatment plan.
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Hormone Foundations is designed to address the foundational areas first, but they may not be the whole picture. If you’ve applied the strategies consistently and your symptoms remain unchanged or significant, individual assessment may be the appropriate next step.
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After enrolling, you will create or sign in to your secure Squarespace customer account. The complete course is accessed online, with weekly emails guiding you through the lessons in order.