FIX YOUR PERIOD

workbook

fixyourperiod.com
 IT'S TIME TO REWRITE
YOUR PERIOD STORY

I'VE BEEN WHERE YOU ARE - SUFFERING WITH

HORRENDOURS PERIODS AND DESPERATE TO
GET MY LIFE BACK!
After spending years trying to "fix" my periods with multiple
fruitless visits to different doctors (I saw 16!) and using "band-aid"
treatments, a visit to  my friend’s acupuncturist revealed the
truth. My hormones were seriously messed up and the Pill was the
cause of my symptoms.

I set out to educate myself and adopted a holistic approach

instead of a medicated one. I got my life back! And it's became my
mission to show other women how to do the same.

Fast forward to now: I’m a Certified Women’s Health Coach,

writer, speaker, mentor, and the creator of Fix Your Period: a
series of programs that empower women to  reclaim hormone
health using a method that mixes evidence-based information
with a sprinkling of simplicity and sass.

My book Fix Your Period along with this workbook takes you
through an easy step-by-step method that is designed to treat the
root cause of your symptoms, without taking a “one-size-fits-all”
approach.

My signature method is the same method tens of thousands of

women around the world have used to massively improved their
life and address a wide variety of period problems including PMS,
irregular periods, PCOS, painful and heavy periods, missing
periods and many more.

Are you’re ready to fix your period?!? While it isn’t necessary to

own my book Fix Your Period, I highly recommend purchasing a
copy (or borrowing it from your library) and using this workbook in
conjunction with the actual book to enhance your experience and
maximize results.

Congratulations on putting YOU back in control of your health!

xoxo,
FIX YOUR PERIOD
QUICK START GUIDE
The Quick Start Guide outline the 6 week protocol to getting your
period back on track in a snap! Take a peek at what the next 6
weeks will look like for you. Get ready for increased energy, fo v is it
steady moods and peace of mind! F o r m o re in
d .c o m
fi xy o u rp e ri o
For the full in-depth process please refer to
the book, Fix Your Period by Nicole Jardim.

Before your start:

MAPPING YOUR MENSTRUAL CYCLE
Download a period app or buy a tracking workbook
Keep a log of your symptoms and cycle dates
Take observation of your cervical fluids Week Four
LOVE YOUR LIVER
Chart your basal body temperature
Choose one strategy in each category
Monitor your cervical position of the toxic load reduction plan chart
Add nutrients that support your
Week One liver's detoxification abilities
FEED YOUR HORMONES Continue detoxification by adding
liver superstar supplements
Focus on eating foods that
promote good hormonal health Week Five
Analyze your food choice by HACK YOUR STRESS
journaling how they make you feel
physically + emotionally  Clearly indentify your personal
stress threshold
Portion your food with the
50:25:25 plating rule Support your stress response by
Chew each bite 20-30 times to reducing overstimulation
reduce digestion problems
Upgrade your sleep habits to sync
your circadian rhythm
Week Two
STEP OFF THE BLOOD SUGAR Week Six
ROLLERCOASTER SUPPORT YOUR THYROID
Test your blood sugar following Get a full thryoid panel or do your
the recommended schedule own by taking your basel body
temperature for 10 days
Follow the 7-day Blood Sugar
Balancing Meal Plan Adopt a gluten-free lifestyle to
supoort your throid + your gut

Week Three Eat foods rich in thyroid vitamins +

minerals to produce adequete hormones
FIX YOUR GUT
Reduce radiation + EMF exposure
Cut inflammatory foods by by taking proper precautions
following the elimination diet for
the next 4 weeks
After the 6-week program:
Reduce or replace caffeine to LIVE LIKE A MENSTRATION MAVEN
avoid blood sugar spikes

Add stomach supportive aids to Start reintroducing foods using

assist with healing the 1-2-3-4 technique

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 MONTHLY PERIOD FIXER HABIT TRACKER
Every step is an arrival. Print this out to keep yourself
accountable by tracking your steps towards better health! Fill in
the month and then keep track of the days you kept that habit.
We've even left a few spaces for to write in your own.

FOR THE MONTH OF:

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
RECORD YOUR
CYCLE SYMPTOMS
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
WRITE IN YOUR
FOOD JOURNAL
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

MONITOR YOUR 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
BLOOD SUGAR
LEVELS 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
EAT NUTRIENT RICH
FOODS
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
MANAGE PORTIONS
+ CHEWING
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
TAKE YOUR
SUPPLEMENTS
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 HOW TO TRACK YOUR CYCLE

BASIC CYCLE TRACKING

No matter what app you choose, or even if you go old school and keep track of your
cycle via paper charts, I suggest you track just the basics first to get into the habit of
tracking and avoid overwhelm. Even if this basic tracking is all you do, you’ll still learn
a lot about your menstrual health.

As part of basic cycle tracking, when you get your next period you should track:

• the first day and the last day of bleeding - to find out how long your period is
• how heavy or light your flow was on each day
• days of spotting you experience either before or after your period, or at other
times in your cycle
• the most bothersome physical and emotional symptoms you experience
during your period and throughout the entire month. This includes:

• pain that keeps you from doing what you want or need to do
• Intense cravings for sugar or salt
• energy levels (are you completely wiped out on some days?)
sleep (are there nights you’re not sleeping?)
• bowel movements (suffering from constipation or diarrhea?)
acne or full on breakouts
significant mood swings, brain fog, or anything else that feels
distressing to you

I get that it can be overwhelming to even think about tracking all of this at once. So go
slow, and start with paying attention to just your period - the first three bullet points.
Then work through this section as many times as you need to help you fully optimize
your menstrual health. Owning your health is a journey. You’ll get the best results when
you’re patient and make small changes over time.

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 HOW TO TRACK YOUR CYCLE

HERE’S SOME SYMPTOMS THAT CAN BE TRACKED ON APPS

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 STEP OFF THE BLOOD SUGAR
ROLLER COASTER

IMPORTANT: If there is no observable pattern to your levels, and the unstable blood
sugar doesn’t seem related to a specific food, see your doctor to evaluate any
underlying issues that may be causing unexpected blood sugar spikes and drops.

FAULTY READINGS OR GLUCOMETERS. Every now and again, you may get a faulty
reading, showing an extremely high or extremely low number. If this happens once,
restart your glucometer and take the reading again with a new test strip, making sure
you follow the steps correctly. If extremely high or extremely low readings happen
consistently, consider exchanging your glucometer for a new device, or replace its
batteries to see if the numbers change.

DATE TIME BLOOD SUGAR FOOD/FASTING BLOOD SUGAR BALANCING

READING MEASURES/NOTES

YOUR GOAL - to have fasting blood sugar between 70-85 and have your blood sugar spike up (no
more than 20-25 points), and fall gradually after a meal like the example below.

Examples Examples Examples Examples Examples

Fasting
3/1/20 7:50 AM 85 --

Ate Breakfast - eggs, greens,

3/1/20 8:00 AM -- --
avocado & sausage
Immediately after finishing
3/1/20 8:15 AM 87 --
breakfast
15 mins after finishing breakfast
3/1/20 8:30 AM 90 --

30 mins after finishing

3/1/20 8:50 AM 95 breakfast --

45 mins after finishing

3/1/20 9:00 AM 106 --
breakfast
1 hour after finishing breakfast
3/1/20 9:15 AM 89 --

2 hours after finishing

3/1/20 10:15 AM 81 --
breakfast

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 STEP OFF THE BLOOD SUGAR
ROLLER COASTER

DATE TIME BLOOD SUGAR FOOD/FASTING BLOOD SUGAR BALANCING

READING MEASURES/NOTES

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 7-DAY BLOOD SUGAR
BALANCING MEAL PLAN

STEP 2: FOLLOW THE 7-DAY BLOOD SUGAR–BALANCING MEAL PLAN

Protein + complex carbohydrates + healthy fats + fiber = the foundation for optimal
hormonal health. We’re talking high-quality protein that is organic or pasture raised,
complex carbohydrates such as gluten-free grains, healthy sources of fat such as
avocado and olive oil, and fiber in the form of vegetables.

Follow this meal plan, and you’ll feel the difference in just seven days. Each day
includes breakfast, lunch, and dinner.

• Breakfast is one of the most important meals of the day. Each day you’ll have
a protein-rich breakfast that fuels you through the entire morning—no 10 a.m.
coffee breaks here. This will set you up for stable blood sugar throughout the
day. I’ve included my favorite breakfasts in the meal plan.
• If you feel hungry sooner than four hours after eating, in the mid-morning or
mid-afternoon or after dinner: Grab a small snack with protein in it, such as
an apple with almond butter, a chia seed pudding, or a few slices of avocado
wrapped in turkey, to prevent your blood sugar from dipping too low.
• If you’re craving carbs, coffee, or a glass of wine (it happens), try taking a
walk, do a quick ten-minute meditation, have a cup of tea or ice-cold sparkling
water with lemon or lime, or take a B-complex supplement to perk up your
energy—or all the above.

Tuning in to how long you feel steady and energized after eating will help you figure
out your perfect meal schedule. Paying attention to the blood sugar imbalance
signals your body sends you will take some trial and error, so adopt an attitude of
experimentation.

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 ENLIST THE POWER OF FOOD TO
FEED YOUR HORMONES

FOODS TO EAT

CARBOHYDRATES

Leafy greens Sweet Veggies Cruciferous Veggies

• Arugula • Acorn Squash • Bok Choy

• Beet greens • Beets • Broccoli
• Broccoli rabe • Butternut Squash • Brussels sprouts
• Collard greens • Carrots • Broccoli sprouts
• Dandelion greens • Cassava or yucca • Cabbage
• Kale • Jicama • Cauliflower
• Mustard greens • Kabocha Squash • Chinese cabbage
• All kinds of lettuce • Plantains • Radishes
• Spinach • Pumpkin • Turnips
• Swiss chard • Spaghetti squash • Watercress
• Sweet potatoes and
yams

Gluten-free Grains Low-fructose Fruits Beans

• Amaranth • Apricots • Lentils

• Black rice • Berries (raspberries, • Black Beans
• Brown rice strawberries, • Kidney beans
• Kasha (toasted blackberries) • White beans
• buckwheat) • Cantaloupe
• Millet • Grapefruit
• Quinoa • Nectarines
• White rice • Oranges
• Peaches
• Watermelon

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 ENLIST THE POWER OF FOOD TO
FEED YOUR HORMONES

FATS

Fats to Eat in Ample Amounts Fats to Eat in Moderate Amounts

• Cod liver oil or fish oil These are all great sources of fat, but it’s not
• Cold-pressed, unrefined coconut oil necessary to eat a whole avocado or a cup
• Extra-virgin olive oil of almonds each day. Plus, you’d likely get a
• Fats from grass-fed animals (e.g., major stomach ache if you ate all those nuts.
lard, tallow, and duck fat)
• Grass-fed butter (butter contains
• Almonds
very little dairy, but if you’re
• Avocados
sensitive to dairy, you can use ghee)
• Brazil Nuts
• Grass-fed ghee
• Cashews
• Chia Seeds
Organic full-fat A2 cow dairy (this is
far less inflammatory than A1 dairy)
• Coconut milk and coconut butter
• Ground flaxseed and flaxseed oil
Organic full-fat goat/sheep dairy
Hazelnuts
(full-fat cheese, full-fat raw milk,
kefir)
• Hemp Seeds
• Organic grass-fed beef
• Nut butters (e.g., almond & cashew) and
• seed butters (e.g., sunflower & pumpkin)
Pasture-raised eggs
• Wild-caught fish such as herring,
• Olives
Pinenuts
mackerel, salmon, sardines, shellfish
& trout
• Pumpkin seeds
• Sesame seeds (unhulled) and tahini
• Walnuts

FATS TO AVOID

RANCID, OR OXIDIZED, FATS. This is fat that has gone bad when exposed to more heat, light, or
oxygen than it’s meant to withstand. It includes highly processed polyunsaturated oils such as
canola, corn, soy, and sunflower.

TRANS FATS. This is an unsaturated fat that’s been exposed to high heat to become saturated in
a process called hydrogenation. It’s typically found in commercial baked goods and fried foods,
margarine and anything that contains vegetable oils.

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 ENLIST THE POWER OF FOOD TO
FEED YOUR HORMONES

PROTEIN

Good Sources of Plant Protein Good Sources of Animal Protein

• Amaranth (complete) • Grass-fed red meat (buffalo, bison,

• Beans lamb, beef) along with liver and/or
• Chia Seeds (complete) pâté
• Fermented soy products (such as • Pastured chicken
tempeh; complete) • Organic turkey, pork, and duck
• Hemp protein powder (complete) • Pastured eggs
• Hemp Seeds (complete) • Wild-caught fish and other seafood,
• Lentils such as sardines and shellfish
• Nutbutters
• Pea Protein Powder
• Quinoa (complete)
• Soy (complete)
• Spinach
• Spirulina (complete)
• Walnuts

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 7-DAY BLOOD SUGAR
BALANCING MEAL PLAN

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 7-DAY BLOOD SUGAR
BALANCING MEAL PLAN

* This recipe can be found in the accompanying recipe book

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 LOVE YOUR LIVER

CHOOSE YOUR OWN TOXIC LOAD REDUCTION PLAN

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 LOVE YOUR LIVER

* Apples, celery, cherries, grapes, kale, nectarines, peaches, pears, potatoes, strawberries,
spinach, and tomatoes (“Dirty Dozen,” EWG’s Shopper’s Guide to Pesticides in Produce, https://
www.ewg.org /foodnews/dirty-dozen.php), † High-efficiency particulate air

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 6 SIMPLE WAYS TO

Support Your Stress Response

PRACTICE SAYING "NO"

Stop feeling guilty about opting out.

Take a hard look at your commitments CREATE A BEDTIME RITUAL

and to-do's then ask youself, "Will doing
this recharge my batteries or deplete
them? If it will deplete your energy, say
"no" and don't do that thing anymore or
delegate it.
Your body needs a signal that it's the end
of the day and time to relax. Keep it
simple and uncomplicated.
This also means having a consistent
bedtime everynight to establish a
healthy sleep pattern.

ASK FOR HELP OFTEN

Leaning into your girlfriends
doens't make you weak, it's
actually a natural response. GET INTO SUNLIGHT

This willl increase your "love
and bonding" hormone which
will reduce the feeling of fear
and induce relaxation.
Open the curtains, use a light
therapy lamp, and going outside
without sunglasses once a day.
Your circadian rhythm and cortisol
levels will thank you for it.

GET GROUNDED
Getting into nature has a healing effect!
Try walking barefoot on the earth, grass,
or a beach to rest your adrenal function
and improve chronic fatigue.
LIMIT FOOD, ELECTRONICS,
AND EXERCISE BEFORE BED
Eating 2 hours before bed, high-energy
movement, and electronics in the
bedroom all have the ability to disrupt
your sleep.

Set limits. Get in a routine and stick to it.

Copyright © Nicole Jardim Coaching LLC - Fix Your Period Workbook

 WANT TO SEE RESULTS IN RECORD TIME?
JOIN ONE OF THE FIX YOUR
PERIOD PROGRAMS
AND NEVER SAY "I HATE MY PERIOD!" AGAIN...

14-DAY FIX YOUR PERIOD CLEANSE

Support your liver’s detoxification pathways
and get back to feeling in control of your
moods with this simple and easy food-based
cleanse. This program was created with a
certified nutrionist and comes with a shopping
list, menus, and a recipe book.
fixyourperiod.com/cleanse

FIX YOUR PERIOD LIVE

Get your sanity and confidence back! Discover
the power of naturally treating the root cause
of your symptoms with my 5-step protocol, so
you can have normal, healthy periods again –
without pills or surgery.

The 8-week LIVE group immersion program

opens for the first (and only time) on May 7th.

Register here for more info:

fixyourperiod.com/workshop