The Hormone Balance Guide — Blood-Guided Nutrition for Hormonal Health

You've been told your hormones are normal. You've been offered antidepressants for symptoms that feel very physical. You've been dismissed with "it's just your age" or "that's what periods are like."

This guide is for you.

The Hormone Balance Guide is a 14-chapter deep-dive into the nutritional science of hormonal health — built around the same markers Lucy analyses in your Boost & Glow hormone blood test. It covers oestrogen metabolism, progesterone deficiency, perimenopause, testosterone in women, the gut-hormone connection, and the direct biochemical relationship between stress, insulin, and your menstrual cycle.

This is not a wellness pamphlet. It is clinical-level detail in plain language — explaining precisely what is happening inside your body, why conventional medicine so often misses it, and exactly what to eat to change it.

What's inside:

• Why you can have "normal" hormone results and still feel terrible — and the optimal ranges that actually matter for oestradiol, progesterone, testosterone, FSH, LH, SHBG, thyroid, and cortisol
• The full oestrogen metabolism pathway — Phase 1 liver detox, Phase 2 conjugation, gut excretion — and exactly which foods support each stage
• The estrobolome explained — how your gut microbiome directly controls your circulating oestrogen levels, and how to fix it
• Why progesterone is the most under-recognised hormonal deficiency in women aged 35–50 — and the 5 root causes including the pregnenolone steal
• The perimenopause timeline — what is actually happening at each stage, what to expect, and the honest case for HRT alongside nutritional intervention
• Testosterone in women — the overlooked hormone driving energy, libido, motivation, and muscle — why most panels miss it and what to do about it
• The insulin-hormone connection — how blood sugar instability directly drives PCOS, oestrogen dominance, and cycle irregularity
• A complete 7-day Hormone Balance meal plan with every meal chosen for its specific hormonal mechanism
• 18 full recipes built around DIM, phytoestrogens, lignans, omega-3, zinc, and liver-supportive foods — all with full macros and hormone benefit notes
• A supplement protocol covering magnesium, vitamin D, B6, zinc, Vitex, DIM, inositol, and omega-3 — with correct forms, doses, timing, and clinical cautions
• A weekly shopping list with estimated UK supermarket costs (£87–102/week)
• A 22-row, 8-week hormone symptom tracker to bring to your follow-up blood test

This is the guide your GP didn't give you. Built around clinical markers. Backed by mechanism. Designed for real life.

Instant PDF download. 14 chapters. Read on any device or print at home.

This guide is for nutritional education and wellness purposes. It is not a substitute for medical advice or a clinical consultation.