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Your Player Snips Are Ready to Copy: Watch the Getting Started Video
Hover over each one to get the Player Snip code. Then in another window, open your course curriculum. Find the lesson you wish to place the snip into and put the editor into code view. After putting the editor in code view, paste in the Player Snip. Once the snip is pasted, get out of code view, save the course and then preview the lesson sinde the course player.
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Welcome To Player Snips
Please watch the getting started video below before you begin using your new superpowers
CL-001 - 100% Content Width
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PU-003 - Avatar Bar
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Unlocking Success
We're so happy you're joining us. Now let's give your hormones the support they've been craving. Check out these tips for navigating this course.
- Dietitians Brenda & Megan
Explore the Resource Hub: Here, you can access and download your course workbook and recipe book, filled with invaluable tools and resources to support you throughout your cycle years.
Dive into Engaging Lessons: Each session includes easy-to-follow videos about your cycle and hormones, common hormone-related conditions, and how nutrition can help. You’ll get the “why” behind these patterns and practical tips to feel more in control.
Click 'Complete & Continue' on all non-video resource sections to allow you 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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PU-007 - Animation Card
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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
This is effect snip that will is set to trigger on lesson start. Hover over here and click the Show Effect button to see the effect in action.
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The Secret Lives of Reproductive Hormones
Get your complete cheatsheet on page X of your workbook.
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Estrogen rises after your period, during the follicular phase.
Key role: Helps body prepare for potential period + support brain, bones, cholesterol
Follicle Stimulating Hormone (FSH) rises after your period, during the follicular phase.
Key role: Tells the ovaries to start working at beginning of cycle
Luteinizing Hormone (LH) surges mid-cycle, right before ovulation.
Key role: Triggers ovulation & releases the egg
Progesterone rises after ovulation, during the luteal phase.
Key role: Helps maintain uterine lining and thickens lining for pregnancy; calms nervous system, supports sleep, and helps lower anxiety.
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PU-003 - Avatar Bar
This is popup snip that is set to trigger on lesson start. Hover over here and click the Show Popup button to view the popup now.
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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
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
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.
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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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PU-003 - Avatar Bar
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Tips to Prevent Weight Gain
You're not alone! Weight gain (especially in the abdominal region) during the menopause transition is common. Here are things to consider trying:
Aim to eat at least 20-25 grams of protein at every meal and around 10+ grams with snacks.
Hint: You can get 21-28 grams of protein in a 3-ounce serving of meat (about the size of your palm). Your workbook has a list of animal and plant-based protein sources and their amounts.
The glycemic index gives a score to foods that contain carbohydrates (0-100). This is based on how high and fast they raise blood sugar.
Try these:
- Choose foods that rank low to moderate on the glycemic index scale most often.
- Always eat high-glycemic foods with protein and/or fiber sources.
Physical activity is ultra-important during this time, but that doesn’t mean it has to be intense. Find a sustainable routine by figuring out what types of physical activity you enjoy.
General Exercise Recommendations during the menopause transition:
- Resistance training 2x/week
- dumbbells, bands, cable machine, Pilates reformer
- Aerobic exercise 2.5 hours/week
- brisk walk, pickleball, dance, stairs, row, elliptical, run, swim, shoot basketball hoops, etc.
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Estrogen is key for your brain!
Increases blood flow to the brain
Improves connectivity between different parts of the brain
Boosts serotonin (mood, memory & executive function)
Helps clear plaque that contributes to brain disease
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PU-005 - Image Card
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Get the Latest
The Dirty Dozen and Clean 15 produce lists are updated annually by the Environmental Working Group (EWG). Check out the most recent lists and more here:
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Get Your Glutathione!
Glutathione is an antioxidant that is essential in your body’s process of removing excess hormones and other harmful toxins.
Cruciferous veggies help your body make glutathione. Things like broccoli, Brussels sprouts, cauliflower, kale, Bok choy, mustard greens, turnips, kohlrabi.
Aim to eat 2 or more servings of cruciferous vegetables every day.
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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.
If you're interested in purchasing a supplement, we partner with Fullscript, a medical grade supplement dispensary. Check out our 'Women's Health 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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ES-002 - Emoji Cannon
This is effect snip that will is set to trigger on lesson complete. Hover over here and click the Show Effect button to see the effect in action.
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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.
- Schedule a private nutrition appointment with a Launch My Health registered dietitian.
- Check out other Launch programs, including LIVE and interactive cooking classes.
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PU-003 - Avatar Bar
This is popup snip that is set to trigger on lesson complete. Hover over here and click the Show Popup button to view the popup now.
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PU-005 - Image Card
This is popup snip that is set to trigger on lesson start. Hover over here and click the Show Popup button to view the popup now.
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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
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Putting Out the Flame
To help reduce inflammation. Great for those looking to prevent or manage a chronic condition or musculoskeletal condition.
Learn More
Home Chef Pro
It's culinary school for the Home Chef! Gain confidence in the kitchen with Launch's MOST popular course. You'll learn knife skills, cooking techniques, and more! Plus you'll get 50+ recipes.
Learn MORE
Restore Gut Health
Get expert help to identify the foods that might be bothering your gut and other systems in your body. We also offer the Elimination Diet and Foundation of FODMAPs miniseries.
Learn More
Nutrition for Women's Hormones: Perimenopause & Beyond
Support your body through the stages of menopause.
Learn more
Nutrition for Brain Health
Learn how to enhance your brain health as you age to support prevention of disease and longevity.
Prenatal Nutrition
Learn the up-to-date nutrition recommendations so you can feel confident supporting your body throughout your pregnancy.
Learn More
Elimination Diet Miniseries
Sick and tired of not knowing what foods may be causing you distress? In this miniseries, you'll be guided through an Elimination Diet and learn what and why your body may be reacting to foods.
Learn More
Foundations of FODMAPs - an approach to IBS
Be guided through the phases of a low-FODMAP diet to reduce the foods that may be causing you a variety of gut symptoms including gas, bloating, and diarrhea.
Learn More
Kids in the Kitchen
Getting Big Chefs and Little Chefs cooking together! Learn “kid approved” recipes proven to bring balanced nutrition to dishes Little Chefs will want to both make and eat.
LEARN MORE
Panning the Globe
Experience flavors and recipes from around the world and create dishes that represent a variety of cultures and traditions.
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A workbook made for you!
I recommend printing it to use as a companion guide as you go through this program. There are places to take notes, key takeaways from each lesson, and more.
- Brenda, RD and Founder of Launch My Health
Want more Launch My Health Resources?
- Get social with Launch My Health. Follow us for recipes, tips, inspiration, and community support.
- Sign up for our weekly newsletter
- Schedule a private nutrition appointment with a Launch registered dietitian
- Check out our other Launch programs, including LIVE and interactive cooking and nutrition classes.
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Follicular Phase: The body prepares an egg for release as estrogen levels rise and the uterine lining rebuilds. During this phase, FSH is released to tell the ovaries to start growing follicles, which are small sacs inside the ovaries that are filled with fluid and immature eggs. Typically lasts 7-10 days.
During the Follicular phase, FSH is released to tell the ovaries to start growing follicles, which are small sacs inside the ovaries that are filled with fluid and immature eggs.
Ovulation Phase: An ovary releases a mature egg, triggered by a surge in luteinizing hormone (LH). It's the most fertile time in the cycle and typically lasts 3-4 days.
Luteal Phase: A mature egg travels fallopian tube and waits 12-24 hours for fertilization.
During the Luteal phase, progesterone rises to prepare uterus for possible pregnancy. If there's no egg fertilization, hormones drop and a new cycle begins. Typically lasts 10-17 days.
Menstruation: Hormone levels plummet. The uterus sheds its lining, resulting in bleeding. Typically lasts 4-7 days.
View the full Menstrual Cycle guide in your Course Workbook.
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Action Ideas
Choose 1 action idea below to try out.
Do it consistently and observe any changes to your symptoms.
- 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.
- 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).
If it feels appropriate for you after discussing it 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
Choose 1 action idea below to try out.
Do it consistently and observe any changes to your symptoms.
- 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).
- 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.
- 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
Choose 1 action idea below to try out.
Do it consistently and observe any changes to your symptoms.
- 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.
- Plan ahead to build meals with fiber + protein + fat (ideas in workbook).
- Make all of your snacks balanced this week.
- Make ½ your plate colorful vegetables at dinner.
- 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
Choose 1 action idea below to try out.
Do it consistently and observe any changes to your symptoms.
- 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.
- 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.
- Ask your healthcare provider about trying a combined vitamin C + E supplement for additional inflammation and pain support.