Ready to ditch the bandaid approaches for a root cause & holistic long-term solution to your health?
HYH is a 12 week comprehensive hormone balancing program for busy women and mummas to stop putting up with fatigue, PMS and period problems + use the power of nutrition and natural health to be the expert of your body, restore hormone balance and create long term health, to feel your best every day of your cycle.
Even if you’re struggling with PCOS, Endometriosis, perimenopause, or unpredictable cycles.
Heal Your Hormones
COMPREHENSIVE TESTING. A PERSONALISED PLAN. SUPPORT & RESOURCES FOR ANSWERS & RESULTS.
You’ve been told your symptoms or test results are normal… yet you feel anything but healthy & vibrant.
You’re left feeling frustrated, unheard and like your body is broken.
You wonder if this is just what you’re meant to feel like. After all, so many of your girlfriends and sisters feel similar. You’re told it’s all NORMAL…
Fatigue and burn out is “normal” as a mum.
Weight gain is “normal” as you get older.
Hormonal symptoms are just a “normal” part of being a woman.
But you want more from life.
You want answers. And a solution to feeling like you again.
I know what it feels like to be dismissed, unheard, and stuck with symptoms. I struggled for years with PCOS, irregular cycles, period pain, acne into my adult years, bloating, and anxiety. I was told I’d never fall pregnant naturally and that hormonal birth control was my only option.
So I studied across health science, nutrition, and hormones and fertility, and have guided over 100 women just like me to understand their body, resolve and manage symptoms, create long term health solutions, and feel the best they have felt in years.
If you’re like many of the women I support, you probably relate to…
Experiencing PMS symptoms like skin breakouts, cyclical mood swings, and anxiety that has you diving into a glass of wine to ‘wind down’ and frustrated that you can’t control your emotions.
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Dreading your period - it has you feeling bloated, crampy, puffy, and curled up with a hot water bottle popping pain killers, raiding the pantry, and missing days of your life every month.
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Having unpredictable cycles that makes planning social events and holidays a nightmare, because you know your symptoms knock you sideways and ruin your body image for days at a time.
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You’re eating well and doing all the wellness things, but you’re still not feeling great - your energy is low, your libido has disappeared, and you feel like you’re carrying excess weight that won’t shift.
Feeling lost in the conventional medical system, tired of not receiving any answers or long term solutions for your symptoms, and wondering if it just seems easier to go back on birth control.
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You’re frustrated with jumping from one diet, meal plan, or hormone balancing supplement to the next, without results, and the conflicting health and nutrition information has left you more confused than before with what to eat for YOUR body and lifestyle.
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Let’s change all that NOW
It is possible to THRIVE as a woman by reconnecting to our body’s wisdoms, understanding our needs change around our menstrual cycles, and nourishing our body with nutrition and self care to support each phase.
Welcome to your Infradian Rhythm & the 4 Phases of your Menstrual Cycle
As women, our body’s run on an approximate 28 day a biological clock known as the infradian rhythm. This cyclical rhythm influences all systems in our body including our metabolism, immune system, stress response system, brain, microbiome, and reproductive system.
The infradian rhythm coordinates the fluctuations of hormones across our menstrual cycle. So it’s no wonder we feel physically, emotionally and energetically different throughout our cycle.
Instead of doing the SAME thing every day, which interrupts natural hormone balance, we can support and nourish our body’s changing needs to naturally support hormone balance and THRIVE.
It’s NOT about adding more to your overwhelming to do list, or following a plan of doing exactly this or that on a particular day of your cycle. Instead, we learn to listen to our unique body’s needs and support it in ways that will have maximum impact to resolve symptoms and feel our best.
Resolving hormonal symptoms & achieving lasting health doesn’t have to be overwhelming. Heal Your Hormones is a framework I’ve used with many clients to guide them to feel the best they have in years.
Food & nature as ‘medicine’
Be empowered to confidently personalise your nutrition, supplementation and natural health care to support hormone balance and optimal health - without restrictive diets.
Addressing the root causes with testing
Learn to understand the symptoms your body is telling you. Plus have your blood tests interpreted with optimal references ranges to identify root causes and dysfunction.
Align your menstrual cycles
Reconnect to your body, effectively track your menstrual cycles (and fertility), and align your nutrition and lifestyle to YOUR unique cycle to support hormone balance.
Supportive cyclical lifestyle
Build healthy, sustainable lifestyle practices into your daily, weekly and monthly routines to support your nervous system and hormones, so you feel more calm.
Heal Your Hormones is for you if you want to:
✓ go from feeling confused and frustrated with your body and health, to empowered and confident whilst waking with vibrant energy and thriving
✓ experience easier menstrual cycles and less PMS that doesn’t disrupt your life or ruin your body image - even if you have PCOS, Endometriosis, unpredictable cycles or are in perimenopause
✓ create a personalised plan of action for your nutrition, supplementation and natural health care that is sustainable, creates long term change and aligns with your goals
✓ know how to nourish your body in the way it needs through all phases of your menstrual cycle, so you feel your best every day of your cycle
✓ use fertility awareness methods and effectively track your own menstrual cycle, so you no longer have to rely on hormonal birth control if you don't want to
✓ gain a deeper understanding of your body and learn to trust it, so you build the confidence to eat intuitively and use food as medicine to resolve and manage symptoms
✓ have a qualified practitioner interpret your test results, symptoms and menstrual cycles to help you understand what is going on with your body
✓ have a plan to support your hormones and health if you have decided to come off hormonal birth control
“I can honestly say that this has changed my life. I feel the best I have felt in years, I'm sleeping well, I haven't had any symptoms for months. I feel confident and empowered to make food decisions.”
Allese - past client
Why Heal Your Hormones is so different + what’s included
Heal Your Hormones blends modern evidence-based food and lifestyle medicine with ancient feminine wisdoms - traditional holistic healing and menstrual cycle awareness to help you say goodbye to PMS and period problems.
The group coaching program combines the best of both worlds - educational learning and personalised coaching, alongside community connection and support.
Personalised Coaching & Support
6x 60min fortnightly coaching video calls to have all your questions answered and receive personalised, actionable coaching and advice. Plus a group chat for ongoing support between calls. This provides you the tools and support to navigate your personal health journey and fast-track your results.
Online Education Hub + Comprehensive Lessons
Led by Tris, each module walks you through the education, resources AND actionable steps to take so that you understand your body and know what steps to take to support her to resolve your symptoms and thrive. This delivers you powerful information so you don’t waste time searching on your own. You receive 12 months access to revisit the lessons whenever you need.
Some of the additional resources you get access to:
Blood Test Review + Personalised Supplement Protocol
Recommendations for general blood testing (through your Doctor at no extra cost) + your results reviewed and interpreted for you. Practitioner grade supplements prescribed to you (supplements at additional cost).
OPTIONAL 1:1 + FUNCTIONAL TESTING & ANALYSIS ADD ON:
For a deeper dive into your hormones the DUTCH Complete (Dried Urine Testing for Comprehensive Hormones) covers oestrogen, progesterone, cortisol, testosterone and so much more. It is much more in depth than blood testing as it details how much you are making, metabolising and eliminating as well as the pathways oestrogen is being metabolised down.
Cyclical Recipes & Meal Plans + Educational Resources
4x weekly meal plans with recipes designed for each of the 4 phases of your menstrual cycle + meal planner to create your perfect plan & educational resources to support your health journey.
And now for a sneak peak inside the lessons:
Understanding each phase of your menstrual cycle and what is happening physically, hormonally, emotionally and energetically
How modern stress impacts our HPA axis, adrenals and hormones + how to manage stressors to improve progesterone & PMS
Learn how to track your cycle using Fertility Awareness Based Methods for both conception and contraception
How to track if you’re not currently cycling (e.g. on hormonal birth control or experiencing missing periods)
The 4 Cycle Phases
MODULE 1
MODULE 2
Building blood sugar balancing (hormone balancing) meals without counting calories or following meal plans
When, what and how to eat for blood sugar balance (meal timing, portion sizes & other strategies)
How to manage cravings (hint: it’s not your willpower!)
The science and practice of seed cycling for hormones - BONUS lesson with Functional Nutritionist Mel Kovacevic from The Seed Cycle
How to spot ingredients and products to swap, reduce or eliminate
Food as medicine through each of the 4 cycle phases that supports your hormones and the root causes of hormonal imbalance
The key depleted nutrients and how to build an anti-inflammatory, nutrient dense diet for hormone balance
MODULE 3
Food as Medicine
How to live a low tox life to reduce endocrine disrupting chemicals that are wrecking havoc on your hormones
Movement, self care and lifestyle to best support hormone balance through each of the 4 cycle phases
Circadian rhythm balance, sleep & digestion strategies
Living the Cyclical Life
MODULE 4
How to interpret your cycle charts, what’s “normal” and what’s not - period problems and hormone imbalances including PCOS, thyroid, oestrogen dominance, adrenal fatigue, perimenopause
Symptom toolkit - evidence-based detailed protocols (food, supplements, lifestyle, natural health practices) for PMS, PCOS, low progesterone, heavy & painful periods, hyper and hypothyroid (including autoimmune), insulin resistance, weight loss and perimenopause.
Hormone Healing Protocols
BONUS WORKSHOPS
Meet Tris Alexandra
BHSc NUTRITIONAL MEDICINE & NATURAL HEALTH EDUCATOR
As a degree qualified women’s health Nutritionist, I am incredibly passionate about educating and empowering women to support their health, and the health of their families for generations to come. So not only do you thrive, but so does your family.
I take a root cause approach where we deep dive into testing and using other metrics (like cycle charting) to uncover what is going on with your body. I then teach a holistic approach that I personally live by (which helped resolve my PCOS, fall pregnant naturally and have 2 healthy pregnancies and babies), combining food and plants as medicine (ancient wisdoms), plus aligning our cycles (our innate wisdom) with nutrition and lifestyle.
My food approach is simple and achievable, with flavour in mind (forget bland boring food, it’s got to taste and look good in my opinion!). Focusing on the most nutrient dense foods Mother Nature has to offer, and going back to traditional homemade meals that nourish the body and soul.
Having supported over 100+ women to better hormone health and fertility (including many women with PCOS and Endometriosis), I have seen my nutrition and lifestyle approach to not only help women get lasting relief from hormonal symptoms, but also seen women regain their confidence, transform their lives and show up as their healthiest, happiest self.
Join Heal Your Hormones
Heal Your Hormones offers you a holistic long term solution to your health, without spending thousands of dollars or hours of your time trying to figure it all out on your own.
Tris has selected the most powerful information from her formal qualification, clinical practice, ongoing research and practitioner mentoring, with the tools and resources that have helped her and her clients regain their health and feel the best they have felt in years.
All at a fraction of the price it would take to cover this in 1:1 sessions and with more support.
Heal Your Hormones - GROUP PROGRAM
$197 x 4 monthly payments
✓ 6x fortnightly group coaching calls (live & recorded via zoom) to personalise your treatment
✓ Comprehensive online portal of educational modules, resources & a actionable step-by-step framework for hormone balance
✓ Group Telegram chat for ongoing personalised coaching & accountability
✓ Personalised blood test review - recommendations given on what to test through your GP
✓ Personalised supplement protocol & access to practitioner supplementation
✓ Educational resources & recipes
✓ BONUS workshops
Heal Your Hormones - VIP 1:1 + FUNCTIONAL TESTING
$424 upfront + $245 x 5 monthly payments
✓ DUTCH (Dried Urine Test for Comprehensive Hormones) - home test kit ($424 value)
✓ 1x 90min 1:1 consult with Tris to interpret your DUTCH results + personalised treatment protocol*
✓ 1x 30min 1:1 follow up consult with Tris to adjust treatment protocol*
✓ 6x fortnightly group coaching calls (live & recorded via zoom) to personalise your treatment
✓ Comprehensive online portal of educational modules, resources & a actionable step-by-step framework for hormone balance
✓ Group Telegram chat for ongoing personalised coaching & accountability
✓ Personalised blood test review - recommendations given on what to test through your GP
✓ Personalised supplement protocol & access to practitioner supplementation
✓ Educational resources & recipes
✓ BONUS workshops
More client love
Frequently asked questions
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You may start to notice positive changes within days and weeks of starting. However, this isn’t a quick fix and it’s important to know that it takes at least 3 months to start rebalancing your hormones and seeing true results. Unpacking years of dysfunction in the body takes time. Give yourself some compassion and patience throughout this process! How long it takes differs from person to person depending on factors such as - how long you have been experiencing symptoms; severity of symptoms and health concerns; willingness and adherence to making consistent sustainable changes; your commitment to managing stress and emotional health, etc.
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The VIP 1:1 + Functional Testing package includes a 75min initial consult once your DUTCH test results are received to interpret and explain your results to you, deep dive into your health and symptoms + further personalise a protocol. It also includes a 30min follow up consult to adjust and continue your protocol. These consults must be completed during the 12 week program.
The group program package does not include 1:1 consults, however at the conclusion of the program you will be offered a discounted price for any ongoing follow up consults.
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Yes absolutely. This program is designed to support hormone balance and optimal health (including optimal fertility), which is helpful when trying to conceive. If you happen to fall pregnant during the program, please reach out to Tris directly for any adjustments (e.g. to supplements) that may be recommended.
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Yes, Heal Your Hormones is a great place to help with hormone balancing needs in perimenopause. If you no longer have a menstrual cycle (post menopause) you may find 1 week on the program isn’t as relevant as we deep dive into menstrual cycle tracking, however all other information, tools and resources are relevant.
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Once you sign up you will receive a confirmation email and I’ll be in touch closer to the start date with everything you need.
You will also be asked to fill out a comprehensive health form so I can provide you with a personalised supplement protocol, and for further information for me to analyse your blood tests.
I highly recommend adding my email (hello@trisalexandranutrition.com) to your contacts list so you don’t miss any emails throughout the program.
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You won’t be following a specific "diet", rather the program teaches you nutritional guidelines that are completely adaptable according to your needs and preferences.
The meal plans (which are not required to be “followed”, rather as inspiration to create your own from the recipes inside the plans) and recipes are predominately gluten free and most can be adapted to be dairy free if required.
The recipes are not specifically vegan or vegetarian however. I suggest working with a Nutritionist who specialises in this area to ensure you’re meeting your nutrient requirements.
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ABSOLUTELY YES! The recipes and meal plans are family friendly whole food recipes that will support the health of your entire family. They have been created with mummas in mind, so you don’t have to cook separate meals for everyone and can enjoy meals together. You will just need to adjust the ingredient portions to fit your family (recipes show how many ‘serves’ which are based on a female adult portion).
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Due to the nature of the program, refunds will not be offered after you have had access to the program and my services, except in extenuating circumstances.