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Welcome To Player Snips
Please watch the getting started video below before you begin using your new superpowers
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Unlocking Success
We're so glad you're here! Let's give your hormones the support they've been asking for. Use these tips to get the most out of this course.
- Dietitians Brenda & Megan
Resource Hub: Download your workbook and recipe book, filled with invaluable tools and resources to support you
Lessons: Short, easy-to-follow videos explaining your hormones, common hormone-related conditions, and how nutrition can help. You’ll get the “why” behind what's happening and practical tips to feel more in control.
Keep moving: Click 'Complete & Continue' on non-video sections to progress through the course smoothly.
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Browser Troubleshooting
To improve video loading times, consider clearing your cache and cookies. Detailed instructions and additional troubleshooting steps can be found in the Syllabus + FAQs.
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A workbook made for you!
We recommend printing it to use as a companion guide as you go through this course. There are places to take notes, key takeaways from each lesson, and more.
– Dietitians Brenda & Megan
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DOWNLOAD
Course Recipe Book
This recipe book is chock-full of delicious and hormone balancing recipes created by Launch My Health's Chef Jeremy. Download and save now!
Curious about our favorite things that make cooking more fun and easy? Check out our list of top kitchen tools and more!
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Your next go-to meals await
Get these recipes and more by downloading the recipe book.
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ES-001 - Confetti Cannon
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The Secret Lives of Reproductive Hormones
Meet the hormones behind your energy, mood, and monthly plot twists.
Flip the cards to see who's in charge.
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Estrogen: the Queen Bee
I rise after your period and bring energy, mood boosts, and glow.
I support brain and bone health and help prep your body for pregnancy. Powerful and radiant, but balance matters.
Follicle Stimulating Hormone (FSH): The Producer
I kick off your cycle by telling your ovaries which egg to mature.
Working quietly behind the scenes, I set ovulation in motion. When my levels are off, cycles can become irregular.
Luteinizing Hormone (LH): The Wildcard
I surge mid-cycle to trigger ovulation and release the egg.
If my moment is missed, ovulation does not happen, which can lead to irregular cycles, acne, and mood swings.
Progesterone: The Peacekeeper
I rise after ovulation to calm the nervous system, support sleep, and maintain the uterine lining.
No fertilized egg? I gracefully bow out and let the cycle reset.
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How to Tell When You’re Ovulating
Whether you’re trying to get pregnant or avoid it, using more than one method works best.
Track your cycle: Notice patterns like cycle length and basal body temperature (BBT). See your workbook for guidance.
Use an at-home ovulation kit: A positive LH test usually means ovulation is coming within 24–36 hours.
If you’re experiencing infertility, check the Special Considerations section later in the course for nutrition strategies that may help.
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Factors that can affect your cycle:
- Stress levels (emotional & physical)
- Significant weight loss or weight gain
- Overexercising
- Major diet changes or restrictive eating
- Hormonal imbalances (PCOS, thyroid disorder)
- Illness or infection
- Some medications (birth control, antidepressants)
- Travel or time zone changes
- Poor sleep or irregular sleep patterns
- Chronic inflammation
- Nutrient deficiencies (iron, vitamin D, B vitamins)
- Smoking or substance use
- Environmental exposure to endocrine-disrupting chemicals
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Post-pregnancy:
- May be longer, shorter, heavier, or lighter
- May reduce cramping, due to uterus stretching and changes in nerves
- May have more awareness of symptoms
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Aging:
- may become unpredictable
- more pronounced PMS or mood changes
- irregular ovulation & periods
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Mental Health Resources
National Mental Health Hotline:
866-335-9926
Find a therapist near you using Psychology Today's website. Launch My Health is not affiliated with Psychology Today. This link is provided for informational purposes only.
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Factors That Can Cause Endometriosis
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Estrogen Dominance
Estrogen Dominance: when estrogen levels are out of balance and your body can’t get rid of or ‘detoxify’ the excess estrogen in your body
Oxidative Stress
Oxidative Stress: when free radicals outnumber antioxidants, leading to wear and tear on your cells and inflammation
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The Ultimate Tug-of-War:
Free Radicals vs. Antioxidants
These are unstable molecules that steal electrons from healthy cells, causing damage and setting off a chain reaction—kind of like rust spreading on metal. Your body makes free radicals naturally during everyday processes like turning food into energy.
These step in and donate an electron, neutralizing free radicals and stopping the damage without becoming unstable themselves. Your body makes some, and you get more from foods like fruits and vegetables.
Oxidative stress happens when free radicals outnumber antioxidants. Over time, this imbalance can contribute to aging, inflammation, and chronic disease.
Things that increase oxidative stress include smoking, pollution, excess sun, a highly processed diet, too much alcohol, and chronic stress.
Supporting your body with antioxidant-rich foods and healthy habits helps keep this tug-of-war in balance.
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Fruit & Veggie Tip:
Some of the top ones to include are apples, broccoli, cabbage, oranges, and tomatoes.
To keep it simple, one serving is typically one cup of raw or 1/2 cup cooked.
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Your body's hormone-building, blood-sugar-steadying MVP
Getting enough protein can help calm symptoms of:
PCOS, by improving how your body uses insulin and helping reduce excess androgens, like testosterone.
Endometriosis and uterine fibroids, by supporting a healthier inflammatory balance and helping your liver break down and get rid of used estrogen.
Thyroid disease, by supporting metabolism and reducing fatigue.
PMS-related mood swings, cravings, and bloating.
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Resource to Reduce Your Toxic Burden
Launch My Health is not affiliated with these companies. These resources are for informational purposes only.
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Environmental Working Group (EWG) – Dirty Dozen & Clean Fifteen
Updated annually to help you choose produce with the lowest pesticide residues.
EWG – Verified Products Database
Search ratings for cleaning and personal care products, including ingredients and safety profiles.
Tap Water Database
Look up contaminants in your local water by ZIP code and receive filter recommendations.
MADE SAFE® Database
Browse a library of certified nontoxic products across household and personal care categories.
Yuka App
Scan or search products to view ingredient safety, pros and cons, and healthier swap ideas.
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Is your gut causing you issues?
Our Gut Health courses can be a great resource! Starting with Restore Gut Health. This course helps you calm bloating & gut distress with food-fixes that actually work.
Other courses: Elimination Diet and Foundations of FODMAPs.
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PU-005 - Image Card
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Feeling dismissed at an appointment?
If you've been told your symptoms aren't concerning or that lifestyle changes won't help, it can feel frustrating. Doctors need to know a lot, and often receive minimal nutrition training, while research on lifestyle and health continues to evolve.
Here are a few ways to get clarity and feel more confident moving forward.
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I left my appointment confused… now what?
Review your after-visit summary (printed or in your chart) to see if it clears things up.
Still have questions? Send a short, specific message through your patient portal. Writing it out can make things clearer for both you and your provider.
What if my provider doesn’t feel like the right fit?
It’s okay to seek a second opinion. A different provider or added expertise can bring clarity, confidence, and peace of mind.
How do I speak up without sounding pushy?
Advocating for yourself isn’t being aggressive—it’s being informed. You deserve care that listens.
The more you understand your symptoms, hormones, and options, the stronger and more confident your voice becomes.
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Vitamin D: Finding the Right Balance
Why it matters and how to know what you need
Vitamin D comes from foods like fish, dairy, and fortified products but diet and sunlight may not be enough
Check your blood levels to see if you need supplements and watch the next video to learn how to do it safely
More is not always better so avoid going above the optimal range
Sunlight helps your body make vitamin D but sunscreen can reduce production, so find a safe balance
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Medication Check-In
Helpful questions to ask your doctor or pharmacist about your medications.
Could this medication deplete any nutrients?
Are there nutrition or lifestyle changes I should pair with this?
What labs should we monitor over time to ensure the medication is working?
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Curious about supplements?
The best nutrients come from the foods we eat. Yet, sometimes a supplement can be beneficial for our health.
We partner with Fullscript, a medical grade supplement dispensary. Check out the 'Cycle Years Supplement Bundle' for the top women's health supplements we recommend.
Be sure to check with your provider before starting any new supplement.
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PU-005 - Image Card
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ES-002 - Emoji Cannon
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Almost done
We'd love to hear from you: Be sure to take the post survey to let us know how we did and to get your completion certificate. Your feedback helps us make this course even more awesome!
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You're on a roll! Don't stop now:
- Get social with @LaunchMyHealth. Follow us for recipes, tips, inspiration, and community support. We're on Instagram, Facebook, YouTube, and LinkedIn.
- Sign up for our weekly newsletter.
- Take another Nutrition or Culinary course or check out the Resource Pantry freshly stocked with more goodness. Check them out!
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Hungry for more?
We're here to help you meet your health goals. Our programs break down important nutrition and health concepts and then give you the step-by-step guidance to take action! Every Launch nutrition course targets a specific health goal and our cooking courses teach you the skills to be successful:
Reducing Inflammation:
to help with chronic disease and musculoskeletal conditions
Gut health
Women's Health + Hormones
Mental Health + Stress
Brain Function + Cognition
Cooking Skills: gain confidence in the kitchen
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Action Ideas for PMS:
Choose 1 action idea to try out. Do it consistently and observe any changes to how you feel.
Nutrition Swaps:
- Skip salty snacks this week & swap in fresh fruit or unsalted nuts.
- Replace 1 processed carb (like white bread, pastries) with a whole grain (brown rice, oats, quinoa).
- Cut back coffee or soda by ½ cup-1 cup per day & replace it with water or herbal tea.
Nutrient Boosts:
- Add 1 calcium-rich food (yogurt, fortified plant milk, leafy greens, etc.) to a meal today.
- Add 1 magnesium-rich snack, like pumpkin seeds, almonds, or dark chocolate, each day.
- Include 1 iron-rich plant food (beans, lentils) & pair it with vitamin C (bell peppers, citrus).
Supplement Considerations:
If it feels appropriate for you after discussing with your healthcare provider:
- Start taking an evening magnesium glycinate supplement (stick with it for at least 2 months).
- Try a curcumin supplement in the week before and first few days of your period.
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Action Ideas for PMDD:
Choose 1 action idea to try out. Do it consistently and observe any changes to how you feel.
Eating Habits:
- In your luteal phase, aim to eat a balanced meal or snack every 3–4 hours.
- If you usually snack, plan protein-rich snacks ahead of time (see workbook for ideas).
- Include a protein-rich food at each meal (eggs, chicken, beans, tofu, Greek yogurt).
Emotional Support:
- If turning to food or alcohol for comfort, write down how you’re feeling before reaching for them.
- Practice 1 stress-reduction technique each day.
- Share your symptoms with a trusted friend, family member, or support group.
Mental Health Care:
- If you don’t already have one, consider finding a therapist who fits your needs.
- Keep a mental health or crisis resource number saved and easy to access.
- Journal your mood changes throughout your cycle to share with your healthcare team.
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Action Ideas for PCOS:
Choose 1 action idea to try out. Do it consistently and observe any changes to how you feel.
Carb Choices:
- Track your meals with a free app to see on average what % of your diet is carbs.
- Swap 1 processed carb (like white bread, chips, pastries) for a high-fiber carb (oats, beans, or fruit).
- Add a fruit or vegetable to at least 1 snack or meal each day.
Balanced Meals & Snacks:
- Plan ahead to build meals with fiber + protein + fat (ideas on next page).
- Make all of your snacks balanced this week.
- Make ½ your plate colorful vegetables at dinner.
Supplement Considerations:
- Talk with your healthcare provider about trying inositol supplement for PCOS.
- If using inositol, make sure you have both myo-inositol and d-chiro-inositol forms.
- Track how your cycle, energy, or symptoms respond over time.
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Action Ideas for Endometriosis:
Choose 1 action idea to try out. Do it consistently and observe any changes to how you feel.
Digestive Support:
- Keep a simple food & symptom journal to notice patterns in what worsens or eases your digestive symptoms.
- Learn which foods are high-FODMAP. Swap ones you eat frequently for a lower-FODMAP option.
- If interested in an elimination diet, schedule a consult with a registered dietitian before starting.
Anti-Inflammatory Nutrition:
- Add at least 1 antioxidant-rich food to your meals daily.
- Cook with garlic often to boost flavor & potential anti-inflammatory benefits.
- Aim to include a vitamin C food & a vitamin E food each day.
Supplement Considerations:
- Ask your healthcare provider about trying a combined vitamin C + E supplement for additional inflammation and pain support.
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Action Ideas for Uterine Fibroids:
Choose 1 action idea to try out. Do it consistently and observe any changes to how you feel.
Fruits & Veggies:
- Plan in at least 4 servings of fruits & vegetables daily.
- Add leafy greens to 1 meal each day.
- Blend veggies into a smoothie or soup for an easy boost.
Balanced Blood Sugar:
- Include protein at every meal & snack
- Swap 1 processed carb for a high-fiber carb.
- Pair carbs with protein or fat to prevent sugar spikes.
Natural Detox Support:
- Replace 1 alcoholic drink this week with a mocktail from the recipe ideas.
- Cut back by ½ cup-1 cup of caffeinated beverage per day.
- Swap a packaged snack for a whole food option.
- Choose 1 “cleaner” option for a personal care or household product.
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Action Ideas for Thyroid Disease:
Choose 1 action idea to try out. Do it consistently and observe any changes to how you feel.
Selenium Support:
- Eat 1 Brazil nut a day as an easy selenium boost.
- Add selenium-rich foods to your meals this week.
Goitrogen Awareness:
- If you enjoy cruciferous veggies cook them instead of eating them raw most of the time.
- Swap raw soy products for cooked options (like steamed edamame or tofu stir-fry).
- Make a list of your favorite veggies & note which ones are best eaten cooked to reduce goitrogens.
Medication Check:
- Ask your pharmacist if any of your medications contain goitrogens.
- Keep a running list of your thyroid-related medications & supplements to review with your healthcare provider.
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Action Ideas for Blood Sugar Control:
Choose 1 action idea to try out.
Eating Patterns:
- Be consistent: try to eat around the same times each day.
- Plan meals so you eat at least every 4–5 hours during the day.
Balanced Meals:
- Build meals with carbs + protein + fat.
- Add 1 more fiber-rich carb (veggies, fruit, beans, or whole grains) to tomorrow’s meals.
Check Labels:
- Check packaged food and drink labels ‘Added Sugar’ amounts.
- Set a goal to keep added sugar to under 25 grams per day.
Start Strong:
- Add a high-protein food to your breakfast.
- Plan ahead to get about 1/3 of your daily protein at breakfast.
Alcohol & Caffeine:
- Wait to have your coffee until after breakfast.
- Swap 1 alcoholic drink this week for a mocktail or sparkling water.
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Action Ideas for Getting the Right Amount of Protein:
Choose 1 action idea to try out.
Calculate:
- Calculate your daily protein needs using the formula in your workbook.
- Track your meals with a free app for a few days to see if you’re getting enough protein.
Prep Like a Pro:
- Plan protein for every meal over the next 3 days.
- If you snack, stock up on easy protein options, such as nuts, hardboiled eggs, meat sticks, hemp hearts, chia seeds, nut butter, or dairy.
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Action Ideas for Detoxification:
Choose 1 action idea to try out.
Grocery:
- Save the “Dirty Dozen” & “Clean 15” lists on your phone for easy grocery shopping.
- Look for store-brand or local 100% grass-fed beef - it’s often more affordable.
Food Choices:
- Eat a serving of cruciferous vegetables as part of at least 1 meal per day.
- Plan ahead to eat a fiber-rich food at each meal (plant foods are good sources).
Water Check:
- Check your local tap water report here: https://www.ewg.org/tapwater/
- Reach for a reusable bottle made from glass, stainless steel, or other BPA-free options to help you avoid typical plastic.
Kitchen Swaps:
- Store food in glass or stainless-steel containers.
- Avoid microwaving food in plastic containers or packaging.
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Action Ideas for Gut Health & Estrogen:
Choose 1 action idea to try out. Do it consistently and observe any changes to how you feel.
Feed Your Gut Bugs:
- Add a prebiotic-rich food to 1 meal per day.
- Keep a list of your favorite prebiotic foods and rotate them during the week.
Go for Fermented:
- Try 1 fermented food that you haven’t eaten before or for a while.
- Choose non-pasteurized versions of sauerkraut or kimchi for live probiotics.
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Action Ideas for Advocating for Yourself:
Choose 1 action idea to try out.
Support List:
- Brainstorm a list of people you trust to support your health goals.
- Ask one of them to attend or help you prep for your next appointment.
Review & Prep:
- Check your electronic health record to review past lab results & spot trends over time, even within the “normal” range.
- Write down questions before your next appointment.
Symptom Tracking:
- Start tracking symptoms daily for 1–3 months (see workbook cycle tracker).
- Use a journal, planner, or health app to keep it organized.
- Bring a summary of your symptom notes to your next appointment.
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Action Ideas for Fertility Support:
Choose 1 action idea to try out.
Get Support:
- Talk with your doctor before stopping birth control.
- Ask about what to expect as your cycle returns.
Focus on Nutrients:
- Aim for colorful plant foods to get a variety of fertility-supporting nutrients.
- Add 1-2 omega-3 rich foods (salmon, sardines, chia, flax, walnuts) to your grocery list.
- Try out a mocktail recipe to help you reduce alcohol.
Cycle Conscious:
- Track your cycle to see if it’s regular & identify when you’re ovulating.
- If cycles are irregular or missing, consider speaking with a doctor or dietitian.
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Action Ideas for Entering Perimenopause:
Choose 1 action idea to try out.
Get Support:
- Meet with your healthcare provider to rule out other causes for symptoms or to find out if you’re experiencing perimenopause.
- Ask if hormone testing could help explain changes.
- Discuss whether hormone replacement therapy (HRT) or other options may help, based on your symptoms and health history.
Stay Informed:
- Track your cycles and symptoms to help you spot patterns.
- Be aware of potential early signs.
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Action Ideas for Bone Health:
Choose 1 action idea to try out.
Optimize Activity:
- Aim for at least 30 minutes of weight-bearing exercise most days.
- Track your steps and work toward 7,000 per day for bone benefits.
Stay Informed:
- Identify if you have any of the risk factors listed.
- Check vitamin D levels yearly and take supplements if recommended.
Boost Nutrients:
- Calculate your daily protein needs and track intake to see if it’s enough.
- Plan in leafy greens weekly to get calcium & vitamin K.
- Find 2 Mediterranean Diet recipes to try out in the next month.
Hack Your Habits:
- If you smoke, take the first steps to get support to quit.
- Book a dietitian or fitness trainer for a personalized bone health plan.
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The Ultimate Tug-of-War: 
Free Radicals vs. Antioxidants
Free radicals (the "Bad Guys"):
These unstable molecules steal electrons from healthy cells, causing damage and setting off a chain reaction - think of it like rust spreading on a car.
Your body makes free radicals naturally, like when it turns food into energy.
Antioxidants (the "Good Guys"):
These superheroes step in to donate one of their own electrons to the free radicals, neutralizing them and stopping the damage without becoming unstable themselves.
Your body makes some, and you get more from foods like fruits and vegetables.
What is Oxidative Stress?
- When free radicals outnumber antioxidants.
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Over time it can contribute to:
- aging signs like wrinkles and sun spots
- inflammatory conditions like arthritis
- chronic disease like cancer, heart disease, and Alzheimer's disease.
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Things that increase oxidative stress include:
- smoking
- pollution
- excess sun
- a highly processed diet
- too much alcohol
- chronic stress
Supporting your body with antioxidant-rich foods and health habits helps keep this tug-of-war in balance
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Putting Out the Flame
Inflammation impacts blood sugar, cholesterol & weight – here’s your fix.
Learn More
Home Chef Pro: Foundations
Culinary school made simple. Master knife skills, build flavor & more. Most popular course!
Learn MORE
Home Chef Pro: Practical Applications
Stress-free meal planning & cooking – delicious food on any budget or schedule.
Learn More
Nutrition for Women's Hormones: The Cycle Years
Ease cramps, PMS + cycle chaos with nutrition to support balanced hormones.
Learn More
Nutrition for Women's Hormones: Perimenopause and Beyond
Find relief from hot flashes, mood swings & brain fog – feel like yourself again!
Learn more
Nutrition for Brain Health
Protect memory & focus with nutrition to support your brain long-term.
Learn More
Prenatal Nutrition
Nourish your body & baby with confidence and up-to-date pregnancy nutrition.
Learn More
Elimination Diet Miniseries
Discover food triggers causing discomfort as you’re guided through an Elimination Diet.
Learn More
Foundations of FODMAPs - an approach to IBS
Reduce gas, bloating & IBS symptoms with the proven low-FODMAP approach.
Learn More
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Congratulations on Completing
Nutrition for Women's Hormones: The Cycle Years!
You did it!
You're now equipped with the knowledge and tools to support hormone balance, advocate for your health, and thrive for years to come. We're cheering you on as you build momentum from this course. You're welcome back anytime to revisit lessons or download resources.
Cheers to feeling more informed, empowered, and in tune with your body.
- Dietitians Megan and Brenda
Rewards for Health Reminder:
Your rewards for completing this course will be added to your Optum Engage account within 4-6 weeks.
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Congratulations on Completing
Nutrition for Women's Hormones: Perimenopause & Beyond!
You did it!
You're now equipped with the knowledge and tools to support your body through perimenopause so you can thrive for years to come. I'm cheering you on as you build momentum from this course. You're welcome back anytime to revisit lessons or download resources.
Cheers to feeling more informed, empowered, and in tune with your body.
- Brenda, CEO & Founder
Rewards for Health Reminder:
Your rewards for completing this course will be added to your Optum Engage account within 4-6 weeks.
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Congratulations on Completing
Restore Gut Health!
You did it!
You're now equipped with the knowledge and tools to support your gut health so you can thrive for years to come. I'm cheering you on as you build momentum from this course. You're welcome back anytime to revisit lessons or download resources.
Cheers to feeling more informed, empowered, and in tune with your body.
- Megan, RD
Rewards for Health Reminder:
Your rewards for completing this course will be added to your Optum Engage account within 4-6 weeks.
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Congratulations on Completing
Putting Out the Flame: Anti-Inflammatory Nutrition!
You did it!
You're now equipped with the knowledge and tools to support your body and reduce chronic inflammation so you can thrive for years to come. I'm cheering you on as you build momentum from this course. You're welcome back anytime to revisit lessons or download resources.
Cheers to feeling more informed and ready to make change.
- Megan, RD
Rewards for Health Reminder:
Your rewards for completing this course will be added to your Optum Engage account within 4-6 weeks.
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Congratulations on Completing
Home Chef Pro: Foundations!
You did it!
You're now a Home Chef Pro and are equipped with the lifelong skills to make cooking with whole fresh foods that much easier. I'm cheering you on as you hone your skills learned in this course and continue building your confidence in the kitchen. You're welcome back anytime to revisit lessons or download resources.
Cheers to bringing more flavor to the kitchen!
- Chef Jeremy
Rewards for Health Reminder:
Your rewards for completing this course will be added to your Optum Engage account within 4-6 weeks.
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Congratulations on Completing
Home Chef Pro: Practical Applications!
You did it!
You're a Home Chef Pro and are equipped with the lifelong skills to make cooking with whole fresh foods that much easier. We're cheering you on as you hone your skills learned in this course and continue building your confidence in the kitchen. You're welcome back anytime to revisit lessons or download resources.
Cheers to bringing more flavor to the kitchen!
- Chef Jeremy, Chef Marshall, and Dietitian Megan
Rewards for Health Reminder:
Your rewards for completing this course will be added to your Optum Engage account within 4-6 weeks.