Course Content
Welcome
Welcome to Finding Your Hormone Harmony. We created this course because we believe that every woman deserves to understand what’s happening in her body and to feel empowered through every stage of change. Whether you’re just starting to notice shifts or well into your transition, this course is designed to meet you where you are. Discover practical, science-backed tools, expert guidance from Professor Celene Bernstein, and a supportive community designed to help you reconnect with your body, without feeling overwhelmed by it. There’s no pressure to be perfect. Our goal is to help you feel stronger, more informed, and better supported in your next chapter. Meet Professor Celene Bernstein Professor Celene Bernstein is one of South Africa’s leading voices in integrative and functional nutrition. With decades of experience in women's health and clinical education, she brings clarity, compassion, and evidence-based insight into the hormonal shifts women experience in midlife and beyond. Her contributions throughout the course, especially in nutrition, fasting, and case-based learning, will help you connect the dots between theory and what actually works in real life. Meet Hayley Alexander Hayley is a functional nutrition consultant, yoga educator, and health journalist with over 15 years of experience in the wellness space. She is currently completing her Master’s in Integrative Health and Functional Nutrition and specialises in DNA-based personalised health coaching. Why Hormones Matter More Than Ever Hormones are your body’s messengers. They regulate energy, metabolism, mood, sleep, libido, appetite, bone health, skin renewal, and so much more. During perimenopause and menopause, key hormones like oestrogen, progesterone, testosterone, and cortisol start to shift, affecting how you feel on a daily basis. These changes are natural, but that doesn’t mean you have to suffer through them. With the right knowledge and strategies, you can work with your body, not against it, and feel confident, clear, and resilient. Your Cycle Is a Health Barometer If you're still menstruating, your cycle offers valuable clues about what’s happening hormonally. Even if your periods have stopped or become irregular, your body still follows important hormonal rhythms, just in new ways. By learning how to listen to these rhythms, you can: • Support your energy and metabolism • Reduce mood swings, fatigue, or PMS • Sync your nutrition and movement with your internal needs Let’s Begin! Understanding your hormones is not about controlling them; it’s about tuning in and working with your own natural design. Where Are You in This Journey? Take a moment to reflect: • What symptoms or changes have I been noticing? • Where do I feel most out of sync? • What would I like to better understand or change about my health right now? This isn’t about finding the “right answer”; it’s about beginning with awareness.
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Welcome to Finding Your Hormone Harmony
Module 1: Understanding the Hormonal Transition
From chaos to clarity: Decoding your inner rhythm • What is perimenopause? What happens in post menopause? • The "Big Four" hormones and how they shift over time • Four phases of the menstrual cycle and what each one signals • How stress, insulin, and blood sugar impact hormones • Signs of imbalance and when to seek testing • Case Study: Leanne – From Burnout to Balance
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Module 1 PDF
Module 2: Nutrition for Hormone Health
Use food to balance blood sugar, inflammation & energy • Nutritional pillars for midlife: fibre, fats, protein, micronutrients • Foods for oestrogen detoxification & liver health • Managing insulin resistance and cravings • Phase-based eating across the menstrual cycle • Functional foods, herbs, and meal timing strategies • Case Study: Lisa – Beating PMS with Nutrition & Mindfulness
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Module 2 PDF
Bonus PDF: 7-Day Meal Inspiration Guide
Module 3: Fasting with Your Cycle
How to fast smarter, not harder, for hormonal balance • The science of fasting: insulin, cortisol, oestrogen • Why women need a different fasting rhythm • Phase-aligned fasting: follicular vs luteal adaptations • Gentle fasting approaches for perimenopause and post menopause • 30-Day Fasting Reset: key tips and sample schedule • Red flags: when fasting backfires • Case Study: Alison – Fasting, Fertility & Hormone Repair
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Module 3 PDF
Bonus PDF: Tip Sheet – Fasting Reset & Symptom Tracker
Module 4: Movement for Mood, Metabolism & Muscle
Train smart, build strength, and restore energy • Why muscle matters more after 40 • Matching exercise to your energy & hormonal shifts • Strength training, walking, yoga, and recovery principles • Avoiding overtraining and stress-induced imbalances • Cycle-based workout planner • Case Study: Sarah – Performance, Plateaus & Period Syncing
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Module 4 PDF
Module 5: Stress, Sleep & Long-Term Resilience
Reset your nervous system for deeper hormone repair • The cortisol-connection: stress and the hormonal cascade • Sleep quality, circadian rhythms, and hormone production • Breathwork, adaptogens, and recovery rituals • Creating an ongoing hormone-sync lifestyle • Case Study: Michelle – Healing Through Rest & Nervous System Repair
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Module 5 PDF
Congratulations on completing the core modules!
Your next step? Put the pieces into practice, track what changes, and keep refining. When in doubt, return to the fundamentals: breathe, rest, lift, and nourish. Your hormones and your future self will thank you. Final Reflection Questions: What was your biggest takeaway from this course? How can you apply the knowledge from these modules to your daily life?
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Your next step?
Hormone Harmony

From chaos to clarity: Decoding your inner rhythm

• What is perimenopause? What happens in post menopause?
• The “Big Four” hormones and how they shift over time
• Four phases of the menstrual cycle and what each one signals
• How stress, insulin, and blood sugar impact hormones
• Signs of imbalance and when to seek testing
• Case Study: Leanne – From Burnout to Balance

Download Module 1 PDF

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