The PMS that starts the day you ovulate. The cramps you plan your week around. The bleed that goes seven, eight, ten days and has you counting super tampons. The cycle that shows up whenever it feels like it. None of that is in your head — there are patterns behind it, and they show up in your blood long before anyone calls them a problem.
Your period is a monthly report card on everything else. "In range" has never been the same as comfortable.
Conventional ranges are built to catch illness — and thank goodness they exist. But there's a wide stretch of territory between "sick" and "thriving," and that's where most women with rough periods live for years. Your cycle doesn't run on hormones alone: blood sugar, thyroid, iron, inflammation, and how well your body clears estrogen all show up in how your period behaves. That in-between territory has patterns. I've spent over a decade learning to read them.
I will never hand you a stack of pills and wish you luck. At Her + Well, your panel tells me what your cycle is asking for — and your plate is how we deliver it. Real meals you can actually cook, chosen for the patterns showing up in your blood. Supplements are the supporting cast. The plate is the star.
Whole foods, written into your protocol phase by phase — because the most powerful thing you do for your hormones happens three times a day, in your own kitchen.
Your bloodwork is the map: which Dimmers are running, where your cycle is paying for it, and what your plate needs to prioritize first. No generic meal plans — yours is written by your own markers.
It's the whole philosophy — it's even the name of my podcast.
Your comprehensive panel — drawn at your local Quest, included — gets read through my six signature Dimmers: the bloodwork patterns quietly driving your PMS, your cramps, your heavy bleeds, and the length of your cycle. When you see yours named on paper, the last five years of periods suddenly make sense.
Drainage first, foundations always. Your personalized protocol supports the pathways your body uses to clear what's weighing it down — including the estrogen it's finished with — before we ask it to do anything else.
Your written plan lays it out week by week — food, sleep, movement, and cycle-phased adjustments, sequenced in the order your body can actually use. Plus two weeks of text support with me while you get it running, so you're not reading it alone.
Six patterns I look for in every panel. Most women with rough periods are running two or three at once — and have been told each one separately looked fine.
This isn't the two-page printout from your annual physical. Your panel covers 50+ biomarkers across every system that touches your cycle — hormones, thyroid, blood sugar, iron, inflammation, nutrients — read together, the way your body actually runs them.
Estradiol · Progesterone · Total Testosterone · DHEA-Sulfate · FSH · LH
TSH · Free T4 · Free T3 · Thyroid Peroxidase (TPO) Antibodies
Fasting Insulin · Hemoglobin A1c · Fasting Glucose
Iron (Total) · Total Iron Binding Capacity · Transferrin Saturation · Ferritin
C-Reactive Protein (CRP) · Homocysteine
Vitamin D (25-Hydroxy, Total) · Vitamin B12 · Folate · Magnesium
WBC · RBC · Hemoglobin · Hematocrit · MCV · MCH · MCHC · RDW · Platelets · Full Differential (Neutrophils · Lymphocytes · Monocytes · Eosinophils · Basophils)
Glucose · BUN · Creatinine · eGFR · Sodium · Potassium · Chloride · CO2 · Calcium · Total Protein · Albumin · Globulin · A/G Ratio · Total Bilirubin · Alkaline Phosphatase · AST · ALT
Total Cholesterol · HDL · LDL · Triglycerides · Cholesterol/HDL Ratio
Tap any category to see every marker. Drawn at your local Quest Diagnostics — no doctor's referral needed.
You get immediate access to your intake forms and preparation guide — your reset starts the moment you say yes. No discovery call to book, no cohort to wait for.
Visit your local Quest Diagnostics for your blood draw — no doctor's referral needed — and fill out your comprehensive health history. You handle the appointment; I handle the decoding.
Your results come straight to me. I read them against optimal ranges, name the patterns behind your symptoms in your personal Her + Well Report, and build your pre-program protocol — so day one starts with a plan, not a guess.
Your written report, your audio walkthrough, and your 12-week personalized protocol, all in one place. Then two weeks of text support with me while you put it into practice — so the questions that surface in week one actually get answered.
Not a spreadsheet of numbers with a highlighter on the bad ones. A written report that reads like someone sat with your labs and your symptoms at the same time — because someone did.
Every marker with your optimal range, your status, and what it means for you — plus the Dimmers driving your cycle, named and ranked in the order we address them.
Your period, your flow, your symptoms — read alongside your bloodwork so the picture is complete, not split across two documents.
Three phases of food, sleep, movement, cycle-synced training, and your targeted supplement regimen — sequenced week by week.
Every report is written for one woman. Yours will name your patterns, in your numbers, in the order your body can actually use them.
I'm not a generalist, and I don't want to be. Periods are the thing I've spent over a decade on — and the women who get the most out of this room are the ones whose first sentence to me is about their cycle.
There are no weekly calls and no one checking your food log. What you get is a plan detailed enough that you don't need one — every marker explained, every supplement chosen for your numbers, every week written out, and two weeks of my eyes on you while you get it running.
The coaching lives in The Well — and your three months are included. That's where the articles, the podcast, the masterclasses, and the Q&As are, so you're never running your protocol without me. It's coaching that scales, instead of coaching that depends on finding a slot on my calendar.
I'd rather tell you that now than have you buy expecting something else.
That's a real answer, not a lesser one. Some women want to understand what's driving their cycle before they invest in testing it — and that's a reasonable order to do this in. Start with the Cycle Clarity Masterclass instead. It's $27, it walks you through the four patterns behind most cycle symptoms, and it'll tell you honestly whether a panel is your next step.
Start with the Cycle Clarity Masterclass →Drawn, evaluated, and reviewed — read against optimal ranges, not just "normal"
My signature written review naming the exact patterns behind your symptoms, marker by marker — with your Functional + Hormone Assessment read alongside it, so your symptoms and your labs are never interpreted in isolation
Me, talking you through your own panel — the part clients say finally made it click
Three phases of food, sleep, movement, cycle-synced training, and supplement timing — carried through the third cycle, which is the one that holds
Not a generic stack — I choose the specific form and dose for your markers, so you're not guessing which iron, which B, or whether you need it at all. Nutraceutical-grade, stored in a temperature-controlled facility, with 15% off every order you place
Starting the day your plan lands — general protocol questions, supplement prioritizing if the cost is a stretch, and anything week one throws at you
The answers you'd otherwise Google, in one place
Where my coaching lives: articles, the podcast, masterclasses, and Q&As — plus hormone-balancing recipes, cycle-syncing resources, and my dispensary
Here's the part most people won't tell you before you pay: a period doesn't transform in eight weeks. Three cycles is the realistic minimum, and an egg takes about 90 days to mature — so the follicle that becomes your best month is being built by what you do this week.
Which is why your plan doesn't stop when your support does.
Phase 1 steadies the foundation. Phase 2 optimizes the cycle. Phase 3 holds the line through the third cycle — the one where it stops being a good month and becomes your new baseline. Written out, week by week, before you ever need to ask.
3 months inside The Well is included — where the coaching happens: articles, the podcast, masterclasses, and Q&As, alongside the recipes, cycle-syncing resources, and my dispensary. The room stays open.
The numbers we're watching — insulin, ferritin, your Na:K, your BUN:Creatinine — re-run so you can see the change instead of guessing at it, with an updated protocol built from the new results. Optional, and available whenever you're ready.
Real messages from real Her + Well clients, shared with permission. Individual results vary.
Doctor of Chiropractic. Functional Blood Chemistry Analyst. Integrative Nutritionist with a passion for periods, hormones, and gut health. Former science teacher, former athlete, and over a decade in women's health.
I built Her + Well because I was tired of watching women be told their labs were fine while their periods clearly weren't.
I read blood the way I used to teach science: so you actually understand it — and so you never have to outsource your own body again.
From your plate to your panel — we build it together.
Shortly after you register, you'll receive your confirmation and a separate email with your Quest requisition — no doctor's referral needed. One draw at your local Quest, and results come straight to me.
Timing matters. If you're cycling, your draw is scheduled during your luteal phase — the window that actually shows me your progesterone story. I'll tell you exactly which days to aim for.
Your requisition is valid at Quest locations in your own state, and I'm currently unable to serve New York, New Jersey, or Rhode Island.
Your protocol includes targeted supplement suggestions — and I mean targeted. I'm choosing the specific form and dose for your markers, which is the part people usually guess at: which iron, which B, whether you need it at all. Sometimes the answer is that you don't, and I'll tell you that.
They're ordered through my professional dispensary: nutraceutical-grade, stored in a temperature-controlled facility, and you get 15% off every order. That storage piece matters more than it sounds — supplements bought through third-party marketplaces can't be verified for potency or for being what the label says, and heat degrades a lot of what you're paying for. Typical cost runs $75–100.
Always run new supplements by your healthcare provider — I'll say that every time, because it matters.
Here's the real timeline, not the marketing one.
Your body is built to cycle, and a cycle isn't built in a month. The egg you ovulate this month started its final stretch of development roughly 90 to 100 days ago — meaning the period you're having right now was set in motion about three months back, under whatever conditions your body had to work with then. Your red blood cells run on a similar clock, turning over about every 120 days. Your body works in quarters, not weeks.
So when we change what's coming in — the food, the minerals, the blood sugar stability, the drainage — we're influencing the cycles that haven't happened yet. What that usually looks like:
Cycle 1: symptoms move first — bloating, energy, PMS that doesn't hit as hard.
Cycles 2–3: the cycle itself starts responding — timing, flow, cramping.
Cycles 3–4: this is where it holds. Not a good month. A new baseline.
That's why your protocol is written through week 12, not week 8 — and why you keep access to The Well to keep going after that. The fourth cycle is usually the one that makes you say oh, this is actually different.
And everyone starts somewhere different. A woman with a 30-day cycle and one stubborn symptom will move faster than a woman whose period has been missing for a year. Neither one is behind.
Fair question, and I want to answer it honestly rather than sell around it.
A period takes a minimum of three cycles to really change — sometimes faster, depending on where you're starting. So your protocol is written through week 12, not week 8: Phase 3 carries you through the third cycle, which is the one that usually holds.
After that, three things are open to you, and none of them are required:
Your 12-week recheck. We re-run the markers we've been watching and I build you an updated protocol from the new numbers. This is the natural next step for most women, and it's how the work compounds instead of plateauing.
The Well. Your three months are included — and this is where my coaching lives: articles, the podcast, masterclasses, and Q&As, alongside the recipes, guides, and the Tribe. It's where the questions that come up in month four get answered.
Nothing at all. Plenty of women take their protocol and run it. That's a real outcome, not a failure of the offer — it's the whole point of writing a plan this detailed.
What you won't get is a surprise: no upsell required to make your plan work, and nobody handed a PDF and waved goodbye.
Two weeks of text support with me, starting the day your plan lands — for the practical questions that come up once you actually begin.
Most of what women ask is already answered before they ask it. Your report explains every marker in plain words, your audio walks you through it, and your copy of Rooted in Foundations covers how to build the plate and why. So the support window isn't there to re-teach the plan — it's there for the rest:
· Supplement prioritizing. If the full list is a financial stretch, say so. Your report includes a prioritized order, and I'll tell you which ones matter most for your pattern and what to lean on with food instead. I'd rather you start with three than stall out over eight.
· Anything week one throws at you that the plan didn't anticipate.
· General questions about running your protocol — timing, swaps, how something fits your actual week.
Two weeks is the window because that's how long it takes to get a protocol off the page and into your real life. After that, the plan carries you — it's written through week 12 for exactly that reason.
To be clear about what it isn't: this is not a doctor–patient relationship, and it's not the place for questions about your medical history, symptoms you haven't had looked at, medications, or anything that belongs with your physician or OBGYN. Everything here is educational, and it's built to work alongside your medical care — never in place of it. It's also not a 1:1 coaching container: no weekly calls, no individual accountability check-ins.
That's deliberate — and it doesn't mean you're on your own. All of my coaching lives inside The Well, and your three months come with this: articles, the podcast, masterclasses, and Q&As where I answer the questions coming up for women running protocols alongside you. I'd rather build that well for everyone than run a handful of 1:1 slots halfway.
Then start smaller. The Cycle Clarity Masterclass is $27 and covers the four patterns behind most cycle symptoms — enough to know whether testing is worth it for you. The panel will be here when you're ready.
Start with the Cycle Clarity Masterclass →