How to Talk to Your Teen Daughter About her Cycle

Changing the conversation around hormones… from awkward to empowering.

If you’ve ever stumbled through a chat with your daughter about her period or hormones (or avoided it altogether) you’re not alone. Most of us never had those conversations ourselves, and many of us entered womanhood feeling confused, embarrassed, or disconnected from our cycles.

It’s time to change that.

Opening up conversations about cycles and hormones with your teen isn’t just about “the period talk.” It’s about creating safety, normalising body literacy, and raising a generation that doesn’t hide who they are or how they feel.

Why It Matters

When we don’t talk about cycles, our daughters learn to:

• Feel shame around bleeding or emotions

• Dismiss symptoms like pain or fatigue as “normal”

• Ignore their intuition and physical cues

But when we do talk openly and often, we give them tools to:

• Track and understand their cycle patterns

• Build trust in their body

• Speak up about symptoms or ask for help

How to Know Where She’s At

Your daughter might not bleed on a regular cycle yet, especially in the first few years after menarche (her first period). But there are signs she’s entering cyclical patterns:

• Changes in mood, energy, and appetite across the month

• Physical cues like cervical mucus, breast tenderness, or sleep changes

• Emotional shifts around the luteal phase (pre-period)

Use curiosity, not control. Ask gentle questions like:

• “Have you noticed any changes in your energy this week?”

• “Do you feel different at different times of the month?”

Ways to Open the Conversation

1. Make it regular, not a one-off.
   Talk casually while driving, cooking, or walking.

2. Share your own journey.
   Be honest about what you didn’t know or wish you’d learned earlier.

3. Use tools together.
   Try cycle tracking apps or journals. Share resources, books, or printables (like the ones in the FFH Teen Hormone Guide – coming soon!).

4. Focus on strength and self-awareness.
   Frame the cycle as a source of insight, not something to “put up with.”

Let’s End the Stigma

Hormones are not something to be hidden, shamed, or feared. They are vital, intelligent messengers, and our daughters deserve to grow up knowing that.

Want to learn how to support your teen daughter better?
Download the FREE GUIDE to Hormones or sign up to be the first to know about the upcoming Teen Hormone Toolkit.

We’re not just breaking generational silence, we’re building generational wisdom.

With care and courage,
Kim x

What Even Is Perimenopause? And How Do I Know If I’m In It?

Breaking the stigma and learning to listen to your body, one whisper at a time.

If the word perimenopause makes you think of hot flashes and hormone chaos, you’re not alone. It’s a phase that’s been wrapped in stigma, silence, and fear and yet, for most women, it quietly begins in our late 30s or early 40s.

And here’s the thing no one told us: perimenopause is not a moment, it’s a transition.

It doesn’t mean you’re old or broken. It means your body is shifting into a new rhythm. And just like puberty, it deserves support, not shame.

So What Is Perimenopause?

Perimenopause is the phase before menopause. It can last anywhere from 2 to 10+ years and is marked by fluctuating levels of oestrogen, progesterone, and testosterone.

It’s when your hormones start to dance a little differently, sometimes gracefully, sometimes chaotically. You might still get a period (regular or not), but you may also start to notice:

• Shorter or longer cycles

• Heavier or lighter bleeds

• Mood swings, anxiety, or low motivation

• Waking at 3am for no reason

• Changes in libido

• Breast tenderness, brain fog, or fatigue that coffee can’t fix

Sound familiar?

You’re Not Losing It Babe, You’re just Changing

One of the hardest parts of perimenopause isn’t the symptoms… it’s the silence.

We weren’t taught to expect these changes. So we blame ourselves. We push through. We overtrain, overwork, and under-nourish.

But what if your body isn’t misbehaving, it’s communicating?

How to Know If You’re In Perimenopause

There’s no exact test to confirm perimenopause, because hormone levels can fluctuate wildly day to day.

Instead, I encourage clients to look at patterns:

• Are your cycles different than they used to be?

• Do you feel more sensitive to stress, alcohol, or poor sleep?

• Do you feel like your body isn’t bouncing back the way it used to?

If you answered yes, you might be in the early stages and that’s not a bad thing. In fact, it’s an invitation to listen in. I’m not going to lie, when I first answered yes to these questions, I was still in denial that I was there… I felt like I was old, my life was slowing down and that I had to say goodbye to my once youthful self. But I know now that this was definitely NOT the case.

What Helps?

The foundation of the S.O.F.T Method™ was born from this transition.

It’s about:

• Syncing with your cycle (yes, even if it’s irregular)

• Overhauling primary foods (sleep, sunlight, social connection & stress-management)

• Fuelling with nutrient-dense, hormone-loving food

• Trusting the transition, not fighting it

Perimenopause asks us to slow down, nourish deeper, and respond to the whispers before they become screams.

You Don’t Have to Dread It

Perimenopause is a portal, not a punishment. It can be the beginning of deeper connection with your body, your energy, and your voice.

Let’s stop fearing this chapter and start supporting it.

Ready to work with your hormones, not against them?
Download the Hormone Starter Pack or explore the Cycle Reset for those gentle first steps for women who aren’t bleeding.
Or join the waitlist for the S.O.F.T Method™ Course, my 12-week guided program for women navigating perimenopause with clarity and calm.

You’re not crazy. You’re not failing. You’re evolving.

With calm and curiosity,
Kim x

Reflexology for Hormone Balance: Does It Really Work?

Exploring the science, tradition, and real-life stories behind this ancient healing art.

If you’ve ever felt like your hormones are ruling your life, from unpredictable moods and heavy bleeds to stubborn fatigue and low libido, you’re not alone. And if you’ve ever wondered whether reflexology can actually help, this post is for you.

As a certified reflexologist and hormone coach, I’ve witnessed firsthand how targeted reflexology treatments can support hormone balance. But let’s unpack the how and the why, so you feel empowered to decide if it’s right for you.

What Is Reflexology?

Reflexology is an ancient practice that involves applying gentle pressure to specific points on the feet, hands, or ears. These points correspond to different organs and systems in the body, including the endocrine system (aka your hormone network).

Unlike a foot massage, reflexology targets pathways of energy and communication that help the body return to a state of balance.

How It Supports Hormones

Reflexology doesn’t add hormones to your body, it creates the conditions for your body to do what it already knows how to do: regulate, detox, and recalibrate.

Here’s how:

• Reduces stress & cortisol: Chronic stress is a hormone disruptor. Reflexology calms the nervous system, reducing cortisol and allowing hormones like progesterone and oestrogen to rebalance.

• Improves circulation & lymph flow: Better circulation helps nutrient delivery and hormonal detox via the liver and lymphatic system.

• Supports adrenal & reproductive glands: Specific points help activate the body’s natural rhythm and endocrine responses.

My Clients' Experience

Clients often come to me feeling overwhelmed, stuck, and disconnected from their bodies. After a few sessions, they describe feeling:

• More relaxed and grounded

• Less bloated and less PMS

• More connected to their cycle

• Emotionally lighter and clearer

One client described it as "…such a relaxing & calming experience that I did not want it to end."

It’s not magic. But it is powerful.

What the Research Says

While reflexology isn’t a mainstream medical treatment, studies have shown:

• Reflexology reduces pain, anxiety, and fatigue in women with PMS and menopause

• It may reduce symptoms of hormonal conditions like endometriosis and PCOS

• Reflexology enhances quality of life and overall wellbeing in women’s health studies

While more large-scale research is still emerging, the anecdotal evidence is strong, and the risk is low.

Is It Right for You?

If you’re craving more calm, more connection, and a way to gently support your hormones, reflexology is a beautiful place to start.

I often recommend it as part of the S.O.F.T Method™ I teach, especially for women who feel burnt out, inflamed, or out of sync with their body.

Want to Try It?

Book a 1:1 reflexology session with me on the Sunshine Coast
✨ Or explore my digital guides like the Hormone Starter Pack or Libido & Energy Checklist to begin resetting at home

Your body is wise. Sometimes it just needs a little reminder that it’s safe to reset.

With grounding and grace,
Kim x

From Burnout to Balanced

3 simple, soulful rituals that helped me reclaim my hormones and my energy.

There was a time when I wore my stress like a badge of honour. I was teaching, building my businesses, raising a family, and doing everything for everyone else.

Outwardly, I looked “fine.” But inside? I was running on empty. My sleep was broken. My moods were unpredictable. My cycle was irregular (which was weird for me) . My libido disappeared. And I couldn’t shake the foggy, flat, disconnected feeling.

I was in quiet burnout, deep in the land of ‘push through.’

It wasn’t until I stopped chasing more and started leaning into less that things began to shift. These three rituals weren’t fancy. They were gentle, consistent, and supportive. And they changed my hormonal health.

1. Mineral Mornings

Because your hormones run on minerals, not just motivation.

Each morning now starts with filtered water, Celtic sea salt, and lemon in the sunlight. It sounds too simple, but it’s powerful. After months of chronic stress, my body was depleted in the minerals that power hormone production and energy: magnesium, potassium, sodium.

This daily ritual signalled to my adrenals: you’re safe now.

Why it matters: Minerals are the raw materials for hormone synthesis and nervous system support. Cortisol, your main stress hormone, spikes in the morning. Mineral support helps soften that spike, so you don’t crash later.

2. Movement that Grounds, Not Depletes

Because calm isn’t found, it’s created.

I traded Reformer Pilates and stress-driven gym sessions for barefoot beach walks, stretching, and breath work. This wasn’t about giving up, it was about tuning in.

Ten slow breaths with one hand on my heart and one on my belly shifted my whole state. It helped me get out of fight-or-flight, so my body could finally heal. I applied these grounding movements particularly in my luteal phase (the last 2 weeks before my period).

Why it matters: When your body is in survival mode, reproduction (and hormone balance) takes a back seat. Gentle, grounding movement helps your body feel safe, rest more deeply, and recalibrate hormones like progesterone and oestrogen.

3. Eating with My Cycle

Because food isn’t just fuel, it’s feedback.

I used to eat what I thought was “healthy”, all day salads and skipping carbs, until I realised I was ignoring my body’s cues.

Now, I align my meals with my cycle: lighter and liver-supportive foods in the follicular phase, cooling foods during ovulation, grounding carbs and fats in the luteal phase, and warm, iron-rich, blood-building meals during my bleed.

Why it matters: Your metabolism, nutrient needs, and energy shift with your hormones. When your food matches your internal rhythm, you stabilise blood sugar, reduce PMS, and feel more like you.

What Shifted

Over time, I stopped feeling like a shell of myself. My cycle returned. I laughed more. I had energy that lasted past 2pm. My sleep deepened. And my sense of self came back.

These rituals weren’t the whole answer, but they were the doorway.

They’re now a foundational part of the S.O.F.T Method I teach inside my signature hormone reset program, because healing should feel like coming home, not another thing on your to-do list.

Ready to Begin?

If you're sitting in the burnout, wondering how to feel like yourself again, start small. Pick one ritual. Do it with love. And let your body lead.

Download the FREE Hormone Imbalance Guide, Cycle Reset, Libido & Energy Checklist, or Hormone Starter Pack to begin.
Or join the waitlist for the S.O.F.T Method Course, a 6-week reset designed to nourish your hormones and rebuild your rhythm.

You’re not lazy. You’re not broken. You’re burnt out… and healing is allowed to feel soft.

With love and softness,
Kim x

What to Eat During Each Phase of Your Cycle

Seasonal rhythms, ancient wisdom, and food that fuels your hormones.

We often think of our menstrual cycle in weeks, or worse, just the days we bleed. But your body moves through a full, shifting hormonal rhythm every month.

And when you understand these phases and support them with the right foods, your energy, mood, and hormone balance can transform.

In both modern nutrition and Traditional Chinese Medicine (TCM), there's a deep respect for cycles, seasons, and flow. This post blends both to help you eat in harmony with your cycle and your body.

MENSTRUAL PHASE (Days 1–5)

Body focus: Releasing & resetting
TCM Season: Winter. Rest, reflection, inward energy
Key hormones: Oestrogen & progesterone at their lowest

What your body needs:

• Warm, slow-cooked foods to support blood flow and comfort

• Iron-rich ingredients to replenish blood loss

• Mineral-rich broths to soothe and rebuild

What to eat:

• Slow-cooked lamb, stews, bone broth

• Beets, seaweed, dark leafy greens

• Black sesame seeds, miso soup, congee

In TCM, winter is yin: inward, restorative. Rest is medicine in this phase.

FOLLICULAR PHASE (Days 6–12)

Body focus: Building, preparing to ovulate
TCM Season: Spring. Growth, creativity, rising energy
Key hormones: Oestrogen begins to rise

What your body needs:

• Fresh, light foods to support oestrogen and liver detox

• Prebiotic fibre to feed gut flora and improve estrogen clearance

• Anti-inflammatory fats for brain and skin support

What to eat:

• Eggs, salmon, avocado, flaxseeds

• Fermented foods (kimchi, sauerkraut), cruciferous veg

• Berries, citrus, cucumber, herbs (mint, parsley)

Spring is about new energy. This is a great time for creativity, meal prep, and introducing variety.

OVULATION PHASE (Days 13–16)

Body focus: Peak energy, fertility
TCM Season: Summer. Abundance, outward energy, connection
Key hormones: Oestrogen peaks; luteinising hormone surges

What your body needs:

• Cooling foods to balance internal heat

• Zinc & antioxidants to support egg health and immune function

• Raw or lightly cooked meals for digestion ease

What to eat:

• Fresh salads, smoothies, sprouts, berries

• Grilled fish or chicken, cucumber, watermelon

• Quinoa, asparagus, pumpkin seeds

In TCM, summer supports heart and joy, perfect for connecting, socialising, and celebrating your body.

LUTEAL PHASE (Days 17–28)

Body focus: Preparing for possible implantation or your period
TCM Season: Autumn. Grounding, consolidating, releasing
Key hormones: Progesterone rises, oestrogen drops

What your body needs:

• Warming, grounding meals to ease mood swings and cravings

• B6 & magnesium-rich foods to support progesterone

• Complex carbs to stabilise blood sugar & reduce PMS

What to eat:

• Sweet potato, brown rice, oats, pumpkin

• Turkey, chickpeas, bananas, dark chocolate

• Warm teas (chamomile, ginger), golden milk

Autumn is a time of reflection and preparing to rest. Your body needs comfort and stable energy here.

The Bigger Picture

Every phase of your cycle is a new season, and no one season is “better” than another. They each have a purpose. When you eat in alignment with them, your hormones feel supported, your symptoms lessen, and your nervous system can exhale.

This is not about perfection. It’s about partnership with your body.

Want to start syncing your food with your hormones?

Download the Cycle Reset,  Hormone Starter Pack, or Seasonal Food Map in the FFH Premium Downloads section.

Your body already knows what to do. Let food support the flow.

With love and nourishment,
Kim x

What Your Hormones Are Really Trying to Tell You

You’re not broken. You’re being spoken to.

Have you ever felt totally off?  Tired for no reason, irritable, bloated, wired at night, and emotional over the smallest thing…and thought, What is wrong with me?

Let me gently interrupt that thought:
There’s nothing wrong with you.
Your hormones are just trying to talk to you.

Most of us were never taught how to listen. We were told to suppress the symptoms, medicate the mood, and push through the fatigue. But hormones aren’t the enemy. They’re your body’s language, asking for support.

The Hidden Intelligence of Hormones

Hormones are chemical messengers that help regulate almost every system in your body, from your sleep and appetite to your stress response, libido, and ability to think clearly. When things are in balance, you feel grounded, energetic, connected, and capable.

When they're not, your body starts sending signals, little nudges that turn into whispers, that can eventually become screams if left unaddressed. Let’s decode a few of those signals:

Low Energy?

What it’s saying: Your blood sugar’s swinging too hard, you’re not eating enough protein, or your sleep quality is taking a hit.

What to try:

·       Eat a protein-rich breakfast within 90 minutes of waking

·       Minimise caffeine before breakfast

·       Add minerals like sea salt and magnesium-rich foods (e.g., pumpkin seeds, leafy greens)

Irritability or Anxiety Before Your Period?

What it’s saying: You may be experiencing oestrogen dominance, low progesterone, or your nervous system is overstimulated.

What to try:

• Warm, grounding meals in your luteal phase

• B6-rich foods (chickpeas, salmon, bananas)

• Daily breathwork or walking barefoot outside to regulate cortisol

Bloating, Painful Periods or Breast Tenderness?

What it’s saying: Your detoxification and lymphatic systems need support. Excess oestrogen might not be clearing properly.

What to try:

·       Cruciferous veggies (broccoli, cauliflower, kale)

·       Castor oil packs or gentle belly massage

·       More fibre (aim for 25–30g per day)

Low Libido?

This one gets whispered a lot. When your body is in survival mode and running on hormones like cortisol, pleasure is the first thing to disappear. Low libido is often about exhaustion, stress, and emotional disconnect, not just hormones.

What to try:

·       Prioritise oxytocin: hugs, laughter, connection, gentle movement

·       Eat enough fat: avocado, olive oil, nuts

·       Add in self-touch or reflexology to connect back in

 The Big Picture

Your symptoms aren’t the problem, they’re clues. Hormone health isn’t just about periods or PMS. It’s about energy, mood, digestion, sleep, motivation, and the ability to show up fully in your life. If we stop fighting our bodies and start listening to them, we open the door to real, lasting change.

So, what’s the takeaway?

Your First Step: Listen Gently, Nourish Deeply

If this resonates, start with these simple shifts:

Track how you feel across the month (use your journal or cycle tracking app)
Eat enough protein + fibre at every meal
Let rest be part of your healing plan

Want to dive deeper? Download my free Hormone Starter Pack or the Libido & Energy Checklist to support your body with real food, rituals, and rhythm-based tools.

You’re not broken. Your body is speaking. Let’s learn how to listen together.

With softness and strength,
Kim x