THE NOURISHED CYCLE -A ten-week live programme with Kate Booker.
For women who are done feeling like their body is working against them for half the month.
If you dread the week before your period, if PMS, mood changes, pain or exhaustion have just become something you put up with, or if you feel like your energy and emotions are all over the place pre period, and nobody has given you a real answer, this is for you.
Does this sound like you?
You feel fine for part of the month, then suddenly you're exhausted, irritable, bloated or in pain. You know your hormones are probably involved, but you don't really understand why or what to do about it.
Maybe you've followed the accounts, saved the posts, tried supplements or cut things out. But you're still not sure what actually matters or where to start.
You don't need more information. You need to understand your own body, know what's worth focusing on, and have the support to actually put it into practice.
That’s what The Nourished Cycle is about.
Imagine actually understanding what your body needs.
Knowing what’s happening across your cycle and why you might feel completely different from one week to the next.
Knowing how to put together meals that support your hormones, keep your energy more stable and actually fill you up, without overthinking every ingredient.
Feeling more confident about what your symptoms might be telling you, what’s worth paying attention to and when it might be worth investigating further.
Building simple habits that become part of your everyday life.
Less guessing, less overwhelm, and more understanding of your own body.
What we’ll cover throughout the 10 weeks
session 1: Understand Your Cycle
Finally understand what’s actually happening in your body each month. We’ll make sense of oestrogen, progesterone, ovulation, PMS, cervical mucus, cycle length and what your symptoms might be telling you.
You’ll start tracking your own cycle too, giving you a baseline to look back on by week ten.
session 2: Build Your Hormone-Supportive Plate
Learn what eating for your hormones actually looks like, without dieting, restriction or making food complicated.
We’ll cover protein, carbohydrates, healthy fats, fibre and blood sugar, and you’ll do a simple three-day food log to see what you’re actually eating and where you might need a little more support.
session 3: Digestion, Elimination + Gentle Detox
Hormone health isn’t just about making hormones. Your body also needs to be able to metabolise and clear them properly.
We’ll look at digestion, liver and bile support, bowel movements, fibre and your gut microbiome, as well as simple ways to reduce everyday exposure to endocrine disruptors without feeling like you need to overhaul your entire house.
session 4: Nervous System, Stress + Sleep
Stress can show up everywhere, from your sleep and digestion to your blood sugar, libido and how you feel across your cycle.
We’ll look at how stress and your nervous system can impact your hormones, alongside practical breathwork and nervous system tools you can actually use day to day.
session 5: Nutrients, Thyroid Health + Targeted Support
Understand the nutrients your hormones need, including magnesium, zinc, selenium, iodine, iron, B vitamins, choline and omega-3s, and why your thyroid and cycle are so closely connected.
We’ll also look at targeted support at different points in your cycle, without having to eat four completely different diets every month.
session 6: Your Hormone Plan
We look back at what's changed, what you've learned about your body, and build a realistic plan you can take forward. Including which tests might be worth exploring if you want to investigate further.
You’ll leave knowing what works for your body, what to keep doing and how to make it stick long after the ten weeks are over.
What you'll get inside The Nourished Cycle
6 live sessions with Kate across 10 weeks
A clear weekly action so you always know what to focus on
WhatsApp group for support and accountability throughout
Live breathwork and nervous system session
Nourished Cycle Tracker and Habit Builder
Meal plans, shopping lists and hormone-supportive recipes
Protein and fibre guides, quick meal ideas and batch cooking support
Nutrient and supplement guides
Recordings of every session, available for 6 months
Is The Nourished Cycle right for you?
This is for you if:
You have PMS, painful or heavy periods, low energy, bloating or mood changes and want to understand what's going on
You've come off the pill and want to understand your natural cycle
You're thinking about pregnancy and want to build strong foundations first
You want to understand your hormones but feel overwhelmed by where to start
You know a bit already but want help putting it into practice
This probably isn't for you if you're looking for 1:1 support, if you're already working with a practitioner on functional test results, or if you have an active eating disorder or significant unmanaged health concerns. If you're not sure, get in touch and I'll help you decide.
About kate
I'm Kate, a nutritional therapist specialising in women's hormones. In my 1:1 work I can go deep, using functional testing to understand what's going on underneath the surface. But one thing I've seen again and again is that you can't out-test the foundations.
Most women don't really understand their own cycle, or how much food, digestion, sleep and stress affect how they feel. And even when you know what you should be doing, doing it consistently when you're busy and tired is another thing altogether.
That's why I created The Nourished Cycle. The hormone foundations I wish every woman understood, with 10 weeks of support and other women doing it alongside you.
Join us
Join us
Starts: 18 February 2026
Live calls: 7pm, Wednesdays: we start 18 February, 4 March, 18 March, 1 April, 15 April, 29 April
Call length: approximately 60 minutes
Where: Zoom (live), Stan (online library) + WhatsApp community
Replays: yes, recordings available for 6 months
Payment: £100 deposit to secure your place (non-refundable). Balance of £197 due by 4 February 2026.
Frequently Asked Questions
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No. If your cycle is irregular, learning what’s happening and how to recognise the signs your body is giving you can be even more useful.
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Yes. This isn’t a fertility programme, but we’ll be working on many of the foundations I’d want in place before pregnancy, including nutrient density, blood sugar, digestion, thyroid health, healthy ovulation, sleep and stress.
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You can still join. You won’t have a natural cycle in the same way on most hormonal contraception, so some of the cycle tracking won’t apply, but you’ll still benefit from the nutrition and lifestyle foundations. You’ll also learn more about your natural cycle if you decide to come off hormonal contraception in the future.
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The foundations we cover can still be really valuable, but this programme isn’t designed to diagnose or treat PCOS or endometriosis and it won’t replace personalised support where that’s needed.
If you’re unsure whether it’s right for you, get in touch before joining.
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If you’re still cycling, yes. In fact, understanding your cycle and supporting the foundations we cover can be particularly useful when things start to change.
If your periods have stopped completely, this probably isn’t the right programme for you.
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No. This is a food-first programme. We’ll cover useful nutrients and supplements, what they do and when they might be worth considering, but there won’t be a huge supplement shopping list.
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No. I’ll explain which tests can be useful and the importance of timing certain hormone tests correctly, so you’ll know what might be worth discussing with your GP or investigating further if you need to.
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All of the teaching sessions will be recorded, so you can catch up in your own time if you can’t join us live.
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I’d allow a couple of hours across the week, but much of that is actually doing the things we’re learning, whether that’s cooking, meal prep, breathwork, getting morning light or working on your new habits.
This isn’t another course that needs hours of sitting in front of a laptop every week.
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No. It’s completely optional. I’ll suggest a simple three-day exercise to help you understand what you’re actually eating, particularly things like protein and fibre.
We’re not counting calories and you won’t be asked to log your food for six weeks. If tracking doesn’t feel right for you, you can skip it.
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No. Weight loss isn’t the focus and there are no restrictive diets or calorie targets.
We’ll focus on eating enough, building balanced meals, getting enough protein and fibre, supporting blood sugar and properly nourishing your body.
Your weight may change as your diet and habits change, but that isn’t something I promise or use to measure your success.
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This is a group programme, so it isn’t the same as working with me 1:1 or receiving an individual protocol.
You will, however, have opportunities to ask questions, get support and work out how to apply what we’re learning to your own life throughout the six weeks.
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You’ll have access to the session recordings and programme resources for 6 months, so you can go back over anything you want to revisit after the live six weeks have finished.
You don't need more hormone information.You need to know what matters and how to make it part of your life
“I just wanted to thank you today for giving me my life back. I didn’t realise quite how unlike myself I had felt until today. I cannot tell you how grateful I am that I worked with you”
1:1 client Kelly