Understand your cycle. Stop guessing what your body needs.
The evidence-led guide to your hormones, symptoms, training, nutrition, sleep and skin — phase by phase.
Get the protocol →
I spent years treating symptoms as separate problems. Everything changed when I learned to read them as one system.
- BSc Neuroscience & Clinical Psychology (University of Amsterdam)
- MSc Bioscience Innovation (UCL)
- Longevity researcher, Buck Institute for Research on Aging
- Science Editor, ONE11 Media
Science-led. Personally tested. Honest about where the evidence ends.
This is for you if
- One week you feel clear, energetic and good in your skin — another you are bloated, hungrier, breaking out or sleeping badly.
- The routine that feels effortless one week suddenly feels much harder the next.
- You have bought supplements for PMS, acne, cramps or energy — without really knowing whether you needed them.
- You have been told something is “just period stuff” without anyone explaining which hormones, why, or what is worth doing about it.
- You want mechanisms, doses and evidence — not another list of hormone-balancing rules.
- You want to know the difference between something you can optimise yourself and something you should investigate properly.
You're living four different hormonal states — and running them on one routine.
Most health advice was tested on men
A body without a monthly cycle is simpler to study, so that's what got studied. The training plans, the diets, the supplement stacks — built for an average you're not.
Across one month, estrogen, progesterone, testosterone and cortisol move through four distinct states. Each one changes your appetite, your sleep, your skin's oil production, your recovery, your mood. Run one flat routine across all four and it works sometimes, fails sometimes — and you blame yourself.
The Cycle Protocol shows you the difference.
Just the biology, translated into decisions you can actually use.
I wish someone had handed me this ten years ago
Severe hormonal acne. Three years without a period. Ten kilos in a few months. Bulimia, anorexia, anemia, thyroid problems.
For years, I approached them as separate problems.
- More skincare.
- Different diets.
- More training.
- Another supplement.
It changed when I started looking at the whole system: hormones, food, training, stress, sleep. My cycle came back first. Then my skin. Then my energy.
This guide is everything I learned the hard way — the mechanisms, the data, and what actually helped.
What's inside the protocol
One protocol. Your entire cycle.
47 pages designed to turn hormone information into decisions you can actually use.
- 01
Four hormones, one month
What each hormone does, and when.
- 02
The four phases
Your month, day by day.
- 03
The symptom map
Bloating, acne, fatigue, cravings, cramps, bad sleep, lost periods — the cause behind each one.
- 04
Cheat codes for the worst days
What helps right now, and what prevents it next cycle.
- 05
The protocol, phase by phase
Food · training · supplements · sleep · skin · lifestyle.
Practical recommendations, doses and timing — without pretending you need to rebuild your life every week.
- 06
When it's not just lifestyle
Red flags, contraception, supplement safety, pregnancy considerations and what may be worth discussing with your clinician.
- 07
Save this page
Your whole cycle on one screen.
You'll know what's proven and what isn't
Every recommendation carries a tag:
Proof, not theory. Built on biology.
After one evening, you'll stop looking at your cycle as random.
You'll be able to:
- Name which phase you're in and predict what your body will do this week.
- Tell the difference between a symptom to manage and a symptom to investigate.
- Understand why appetite, sleep, skin and mood may change — without blaming every bad day on hormones.
- Walk into a doctor's appointment knowing which tests to ask for — ferritin, a full thyroid panel, FSH/LH — and why.
- Stop buying supplements at random. Pick one thing, track it for 2–3 cycles, keep what works.
- Eat, train and sleep in a way that stops fighting the week you're in.
- Build a routine around your data, rather than following someone else's perfect 28-day cycle.
Investigate what doesn't.
Built around the questions women ask me most
When I asked what your number-one health struggle was, the answers came back the same: hormones, bloating, acne, fatigue, PCOS, lost periods, weight that won't move. This guide is my answer.
- 47-page PDF, phone-friendly
- The symptom map + the cheat-code table
- Phase-by-phase protocol with doses, timing and heart-rate zones
- Red-flag checklist + what to ask your doctor for
- One-page cycle summary to save
- 42 scientific references
- Instant download. Yours forever.
Secure checkout · in your inbox in under a minute
One protocol instead of another month of guessing.
Questions
Is this medical advice?
No. The Cycle Protocol is educational.
It explains cycle physiology, summarises the evidence and helps you understand which patterns may be reasonable to manage yourself and which deserve medical attention.
It is not a substitute for personalised medical advice, diagnosis or treatment.
I'm on the pill / have a hormonal IUD. Is it still useful?
Yes, but not every section will apply in the same way.
Hormonal contraceptives alter the natural hormonal cycle differently depending on the method, and some suppress ovulation more consistently than others.
The guide explains these differences and shows you which year-round principles, symptom guidance and safety information remain relevant.
I have PCOS / endometriosis / a thyroid condition.
The Cycle Protocol is not a treatment protocol for a diagnosed medical condition.
It can help you understand relevant physiology, recognise patterns, ask better questions and know where general lifestyle recommendations may still apply — alongside your clinician's care.
How long does it take to read?
One evening. Then keep the phase pages and the cheat-code table on your phone.
Do I need to buy supplements?
No.
The foundation is still food, adequate energy, resistance training, sleep, movement, morning light and SPF.
Supplements are included where relevant, with doses and evidence ratings — and the guide explicitly tells you when not to supplement.
What if my cycle isn't 28 days?
Good.
A 28-day cycle is not a rule.
The guide teaches you how to identify your own pattern rather than forcing your body onto an arbitrary calendar.
What format is it?
A 47-page digital PDF, designed to read easily on your phone.
It is delivered instantly to your email after purchase.
Your cycle is data. Not a dictator.
You don't need a new routine every week.
You need to understand your pattern, know which changes matter, and stop guessing what your body needs.
Get the protocol →Instant PDF · 47 pages · 42 scientific references
