Hormone Reset Food Plan - She Runs Eats Performs

Episode 21

Published on:

11th May 2023

HWHR Hormone Reset

Why would completing a Hormone Reset Food Plan help you with menopausal symptoms which may be affecting your running?

Today we are going to give you a snap-shot of …. of the Hormone Reset Module which is part of our Healthy Woman Healthy Runner Method

We are going to talk about:

1.    What the Hormone Reset is and why we included it as part of the Healthy Woman Healthy Runner Method

2.    An overview of the 4 phases of the Hormone Reset

3.    What are the mindset barriers to overcome when approaching the Hormone Reset

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What is the Hormone Reset?

The Hormone Reset is module 3 in the Healthy Woman Healthy Runner programme the aim of the Hormone Reset is to help balance key female hormones and support management of hormonal symptoms including heavy or erratic periods, irregular temperature control/hot flushes, mind/mood symptoms, body composition changes and poor quality of sleep.

The 4 pillars of hormonal balance being blood sugar balance, optimal digestion and liver health and management of adrenal stress hormones. Everything we do in the programme is built around supporting these pillars of hormonal health.


Why is the 14-day Hormone Reset Food Plan an important part of the Healthy Woman Healthy Runner Method and Programme?

The midlife female runners we are supporting, are at various stages of the menopause transition – if peri menopausal, their female sex hormones are in a state of flux leading to disruptive symptoms like the ones we mentioned earlier OR if they are post-menopause their hormone production is flatlining which leads to similar symptoms except for periods which will have stopped. Those symptoms get in the way of running – our performance and our enjoyment as well as the rest of our daily lives being disrupted.


The food plan concept includes a simple approach … we ADD IN foods which will support your digestion and detoxification pathways and MINIMISE or eliminate foods and drinks which may be burdening your digestion and detoxification pathways.

We give you a Green List of Foods and Drinks to ADD to your food plan – you may already be having some of these foods and we also give you a RED list of foods and drinks to either minimise or eliminate temporarily for the 14 days of the food plan. This gives your body an opportunity to rest, repair and reset. Then we’ll advise you on what foods to reintroduce after the cleanse period.


The 4 phases of the Hormone Reset

We follow the food plan in 4 “phases” to help you and your body adjust to the nutritional changes and to help you get the full benefit of following our food plan.

Over 3 weeks, we’ll be guiding you through:

·      Phase 1 – Preparation Week – Get Ready – Mindset and Practicalities

·      Phase 2 – Days 1-6 – Initial Cleanse – Removing Processed and Refined Foods

·      Phase 3 – Days 7-9 – Deeper Cleanse - Lighten the load on your digestion and liver and promote detoxification pathways – food choices are lighter and ideally plant based but this is an option

·      Phase 4 – Days 10-14 – Awareness - Preparing for selective reintroduction of eliminated foods


We talk about options to make homemade food or buy healthy prepared food from your local supplier.


Benefits of a Gentle Nutritional Detox Food Plan include:

The foods and drinks you add and the foods and drinks you temporarily remove will support you in reducing you in optimising your liver health and digestive health which are both key in supporting hormonal health.

By the end of the Hormone Reset Food Plan most women will experience:

  • Reduced cravings
  • Higher levels of energy
  • Optimal bowel movement
  • Less joint pains
  • Improved concentration and clarity
  • Less fluid retention
  • Improved quality of sleep
  • You may lose a little weight or reduced body measurements


Three ways to learn more about the Healthy Woman Healthy Runner Programme 

1.    Visit our website to read more https://runnershealthhub.com/healthy-woman-healthy-runner/

2.    Book a FREE Healthy Woman Healthy Runner Discovery Call  

3.    Join us on our next FREE Healthy Woman Healthy Runner Training (check top of episode show notes for booking link )


We discuss some of the potential mindset barriers to overcome when approaching the Hormone Reset.

Just to add a little context, The 14-day food plan may take you a little out of your comfort zone, however, remember it’s based on healthy real food and healthy real food is not harmful to you.

If there is any part of the hormone reset that is just “TOO BIG OR TOO HARD” for you, then we’ll help you to adapt the food plan to your requirements. 


One Key Action Point to Take Away from today’s discussion:

Reflect on what you are eating and drinking on a regular basis and notice what would foods and drinks are “processed” and either reduce how often you consume them or swap them with a non-processed choice. By doing that you’ll be reducing the number of additives and preservatives in your food and that will support your liver and digestive function.

 Related Topics:

Love Your Liver

Hormone Health in Mid-Life

Perimenopause and Performance


The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

​Also, when you're ready, here are FOUR ways that we can help you:

1)Check out our free downloadable resources

2) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

Best Wishes and Happy Running!

Karen and Aileen


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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith

Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.