I’m a holistic hormone coach, nutritionist, and yoga teacher, with training in naturopathy and medicinal plants.

I support women in bringing their hormones into balance naturally through nutrition, movement, and nervous system regulation.

Maybe you’ve been feeling that your body is sending you signals:
fatigue, cycle-related discomfort, mood swings, or a sense of not being fully in balance. Often, the root cause lies deeper within your hormonal system, your lifestyle, and your inner equilibrium.

I help you reconnect with your body and understand the connections between hormones, nutrition, movement, the nervous system, and stress. Because your well-being doesn’t come from a single measure, but from the interaction of many factors.

Your hormones influence far more than just your cycle.
They regulate your energy, metabolism, mood, sleep, and overall well-being.

When this finely tuned system becomes imbalanced, for example due to stress, environmental toxins, nutrient deficiencies, or a busy lifestyle, it can show up in many different ways.

These changes are not a weakness, but your natural cyclical rhythm.

By learning to support your body holistically, you can:

• sustainably increase your energy
• bring your cycle into harmony
• better understand cravings and mood swings
• calm your nervous system
• improve your well-being in the long term
• reconnect more deeply with your body

While you sleep, your body is working at full capacity: hormones are being regulated, your nervous system recovers, and your body can regenerate and build new energy.

Too little or restless sleep can directly affect your hormonal system, for example through:

• increased stress hormones
• more cravings and blood sugar fluctuations
• lower energy and concentration
• intensified hormonal symptoms

Quality over quantity

In this track, it’s not just about how long you sleep — but how restorative your sleep truly is. You can observe:

• how many hours you sleep
• how well you fall and stay asleep
• how you feel in the morning
• whether you feel rested or still tired

Sleep as part of your hormonal balance

Your sleep is closely connected to your nervous system, your stress levels, and your cycle. Especially in the second half of your cycle, your body often needs:

• more rest
• more sleep
• more recovery

During this time, it’s important to consciously slow down and give your body what it needs.

Sleep routines & evening rituals

Restful sleep often begins before you go to bed. This track also helps you reflect on:

• whether you take intentional time to wind down in the evening
• whether you calm your nervous system before sleep
• whether you develop consistent routines

Helpful practices may include:

• a calming evening ritual
• breathing exercises or meditation
• reducing stimulation before bedtime
• regular sleep times

Observe & improve

By tracking your sleep regularly, you begin to recognize patterns:

• How does your daily life affect your sleep?
• Which habits support you — and which don’t?
• How does your sleep change throughout your cycle?

The goal is not perfect sleep, but a conscious approach to your recovery. Because good sleep is the foundation for:

• stable hormones
• more energy
• inner balance
• long-term health

Relaxation is an essential part of your hormonal balance, your nervous system, and your overall well-being. In everyday life, we are often in “doing mode” — under tension, stressed, or constantly active. But this constant state can throw your hormonal system out of balance. That’s why it’s so important to consciously create space for rest, regeneration, and regulation.

Intentional relaxation in daily life

This track is about regularly pausing and intentionally giving your body moments of relaxation. These can be simple yet powerful rituals:

• breathing exercises
• meditation
• short, mindful breaks throughout the day
• moments of silence
• time in nature

Even small rituals can have a big impact, such as:

• a calm start to your day (e.g. with breathing, tea, or journaling)
• a mindful evening routine to wind down
• support through essential oils or calming habits

It’s not about investing a lot of time — it’s about creating consistency.

Regeneration & the nervous system

Your body needs these moments of relaxation to shift from stress mode into recovery. Especially on intense days, it’s important to:

• consciously build in breaks
• avoid constantly pushing through
• give your body signals of safety and calm

Because only in a relaxed state can your body:

• regenerate
• balance hormones
• build energy
  

Awareness & reflection

Use this track to observe: Whether you’ve intentionally taken time to relax, which rituals feel good to you, and how your body responds to rest. Do you feel calmer, clearer, and more connected to yourself afterward?

The goal is not to see relaxation as an “extra,” but as a core part of your daily life. Step by step, you’ll develop routines that calm your nervous system and sustainably support your hormonal balance.

Movement is a key component of your hormonal balance, your metabolism, and your overall well-being.

Regular movement helps stabilize your blood sugar, supports your metabolism, and has a positive impact on your nervous system. It can reduce stress, increase your energy, and help you reconnect with your body. It’s not about doing more or training harder all the time — it’s about finding the right type of movement for you.

Variety & balance in movement

To support your body holistically, it’s important to combine different types of movement:

• strength training to build muscle and support your metabolism
• endurance activities like walking, jogging, or cycling
• gentle forms of movement such as yoga or Pilates to regulate your nervous system
• everyday movement like walks in fresh air

Movement should also be enjoyable: whether it’s dancing, badminton, yoga classes, or other activities — find something that feels good and keeps you motivated.

Movement in sync with your cycle

Your movement can also adapt to your cycle. In the first half of your cycle, you often have more energy, which you can use for more intense workouts, strength training, or dynamic sessions. In the second half, your body needs more rest and recovery. Ideal options here include:

• walking
• yoga or Pilates
• gentle or slower forms of movement

Less intensity doesn’t mean less effectiveness — it means more support for your body.

Awareness & reflection

Use this track to observe what type of movement you did, how regularly you move, and how you feel afterward. Do you feel strong, balanced, and energized — or rather exhausted? The goal is to integrate movement into your daily life in a way that supports you, rather than creating additional stress. Step by step, you’ll develop a movement routine that fits you, your body, and your cycle — for more energy, balance, and long-term health.

Your nutrition is one of the most important foundations for your hormone balance, your energy, and your overall well-being.

This track is about integrating a stabilizing, nutrient-rich, and hormone-supportive way of eating into your daily life. A key focus is blood sugar stability, as strong fluctuations can put stress on your hormonal system and lead to fatigue, cravings, and mood swings.

Pay attention to:

• regular meals (ideally 3 main meals per day)
• a balanced combination of proteins, healthy fats, and complex carbohydrates
• enough time between meals to allow your body to digest
• minimizing sugar and snacking in between

Your start to the day is also essential:
Avoid drinking coffee on an empty stomach and instead begin your day with a nourishing meal to help keep your blood sugar stable.

Eating in a hormone-friendly & cycle-aware way

Your body has different needs throughout your cycle. During the first half of your cycle, a lighter, balanced diet supports energy building. In the second half, your body requires more nutrients, stability, and regular meals to support progesterone and keep you well nourished.

During this phase, it’s especially important to:

• eat enough (no restriction)
• focus on nourishing, warm, and balanced meals
• consciously provide your body with more energy

Nutrients & variety

For healthy hormone balance, your body needs a wide range of micronutrients. Therefore, focus on a colorful and varied diet, fresh and minimally processed foods, and a good intake of vitamins, minerals, and trace elements. The more diverse your nutrition, the better your body can function and regulate itself.

Awareness & reflection

Use this track to observe: what you eat, how regularly you eat, and how you feel after your meals. Do you feel nourished, stable, and energized — or rather tired and depleted?

The goal is not perfection, but a conscious understanding of your body. Step by step, you can develop a way of eating that truly supports you — for more balance, energy, and hormonal health.

Your cycle is much more than just your monthly period — it is a natural rhythm closely connected to your hormonal system, your energy, and your overall well-being. This track is about developing a deeper understanding of your cycle and learning to become more aware of your body.

Your cycle can give you valuable insights into:

• how your hormonal system is doing
• how resilient you currently are
• what your body needs right now

Your cycle as an inner compass

Throughout your cycle, your hormones change — and with them your energy, mood, and needs. When you begin to observe these changes consciously, you can:

• manage your energy more effectively
• recognize your needs more clearly
• treat yourself with greater compassion
• shape your daily life more intentionally

Your cycle becomes a point of orientation you can align with — instead of working against your body.

Living in sync with your cycle

In the first half of your cycle (up to ovulation), you often feel more active, clear, and resilient. This phase is well suited for:

• taking action, working on projects, and social activities
• more intense movement
• exploring new ideas and being more outward-focused

In the second half (after ovulation), your needs tend to shift toward rest, withdrawal, and regeneration.

During this phase, allow yourself to:

• slow down
• plan more breaks
• reduce appointments
• nourish yourself more — physically and emotionally

Around your menstruation, it is especially valuable to consciously give yourself more space for rest.

Observe & recognize patterns

Use this track to regularly note:

• which phase of your cycle you are in
• your energy and mood
• how your body responds
• what needs you are noticing

Over time, you will begin to recognize patterns:

• When do you have a lot of energy?
• When do you need more rest?
• How does your daily life affect your cycle?
  

Awareness instead of pressure

The goal is not to perfectly adapt your life to your cycle, but to develop a sense of what truly supports you. The more you understand your cycle, the easier it becomes to:

• support yourself better
• plan your daily life more consciously
• find long-term balance

Step by step, this creates a life in harmony with your body — with more energy, ease, and trust.

Your nervous system plays a central role in your hormonal balance, your energy, and your overall well-being. While in Track 3 you consciously build rituals and habits, this track is about becoming aware of your inner state. Your body is constantly distinguishing between:

• safety & relaxation
• stress & tension

and this directly influences your hormones.

Your inner state in daily life

In this track, you observe:

• Do you feel calm, safe, and balanced?
• Or rather stressed, tense, or overwhelmed?
• Are you in “doing mode,” or are you able to let go?

Many women function in everyday life while their nervous system remains in a constant state of stress. This track helps you become aware of that.

Recognizing & understanding stress

Here, you can notice:

• how your daily life affects you
• which situations cause you stress
• when your body goes into tension

And also:

• when you feel regulated and relaxed
• what truly helps you unwind

Awareness creates change

Simply observing already creates change. The better you understand your inner state, the earlier you can respond:

• take breaks
• slow down
• consciously regulate yourself

In this way, you learn not to override your body, but to truly listen to and support it.