Phase 2 of 4
Phase 2 of 4 · HerBloom Protocol
Rebalance
Your Hormones
Eat in rhythm with your cycle. Support your hormones naturally. Reduce PMS for good.
Days 15–35
HerBloom Protocol
WellClinica
What this phase does for you
The Benefits of Phase 2
Phase 2 aligns your nutrition with your hormonal rhythm — the most powerful change most women have never tried.
PMS reduced
Luteal-supportive foods address the magnesium, B6, and zinc deficiencies that drive PMS.
Predictable energy
Cycle-synced eating stabilises the hormonal fluctuations that create the energy rollercoaster.
Mood stability
Serotonin production improves as gut health consolidates and blood sugar regulation deepens.
Less water retention
Progesterone-supportive foods reduce the puffiness and bloating before your period.
Deeper fat adaptation
Blood sugar regulation from Phase 1 deepens — body accesses fat more efficiently.
Better sleep premenstrually
Nutritional progesterone support often dramatically improves sleep in the second half of the cycle.
What happens
Your Three-Week Journey
Three weeks that align your body's nutrition with its hormonal cycle.
1
Week 3 — Follicular Phase Foods
Light, fresh, hormone-supportive eating. Begin seed rotation: 1 tbsp ground flaxseed + 1 tbsp raw pumpkin seeds daily.
2
Week 4 — Ovulatory Peak Plan
Peak oestrogen week. Anti-inflammatory, collagen-rich foods. Increase antioxidants: berries, leafy greens, colourful vegetables.
3
Week 5 — Luteal Phase Support
Progesterone-supportive, magnesium-rich, warming foods. Switch seeds: 1 tbsp sunflower + 1 tbsp sesame daily. Reduce caffeine in the 5 days before your period.
We've got you covered
Common Challenges
Your hormones are recalibrating. Here's what to expect and exactly what to do.
Hormonal headaches mid-cycle
Mid-cycle correlates with the oestrogen surge at ovulation — usually brief
- Stay rigorously hydrated — dehydration amplifies hormonal headaches significantly.
- Increase omega-3: wild salmon, sardines, or fish oil.
- Premenstrual headaches link to magnesium depletion — increase leafy greens and pumpkin seeds.
- Severe or consistent headaches: discuss with Jana.
Mood swings in the luteal phase
Progesterone declining — physiological, not psychological
- Complex carbs support serotonin: sweet potato, brown rice, oats.
- B6-rich foods: chicken, turkey, banana, sunflower seeds, pistachios.
- Reduce or eliminate caffeine in the week before your period.
- Seed cycling with sunflower and sesame actively supports progesterone.
Low energy in the luteal phase
Progesterone has a sedating effect — normal in the second half of your cycle
- Work with your cycle: reduce high-intensity exercise, prioritise walking and yoga.
- Iron-rich foods if your period is heavy: red meat, lentils, spinach — always with vitamin C.
- Do not skip meals. The luteal phase has a slightly higher caloric need.
Bloating before your period
Progesterone relaxes smooth muscle and drives water retention
- Reduce sodium significantly in the 5 days before your period.
- Increase potassium: avocado, banana, sweet potato, coconut water.
- Dandelion root tea is a natural diuretic appropriate during this phase.
- Magnesium glycinate before bed reduces the tension contributing to bloating.
Intense premenstrual cravings
Your body requesting serotonin precursors and magnesium
- Dark chocolate (85%+) satisfies the craving and provides magnesium.
- Complex carb cravings: sweet potato, brown rice, oats — not processed bread.
- Do not restrict in the luteal phase. Restriction elevates cortisol and worsens every symptom.
Nutritional support
Phase 2 Supplements
Hormonal support that works with your cycle, not against it.
Always confirm with Jana during your consultation before adding anything new, especially if you are taking medications.
Magnesium glycinate
300–400mg before bed throughout Phase 2
The single most impactful supplement for PMS. Reduces cramping, headaches, mood instability, and sleep disruption.
Vitamin B6 (P5P form)
25–50mg daily with food
Supports progesterone production and serotonin synthesis. P5P is the active, better-absorbed form.
Evening primrose oil
1000–1500mg daily, follicular phase only
Provides GLA which supports healthy prostaglandin balance and reduces breast tenderness. Follicular phase only.
Vitex (chaste tree berry)
400mg standardised extract, morning on empty stomach
Supports pituitary signalling for progesterone production. Takes 2–3 cycles for full effect.
Probiotic (continued)
Maintain Phase 1 dose
The gut-hormone axis is central to Phase 2. A healthy microbiome ensures proper oestrogen clearance.
Track your progress
Phase 2 Checklist
Check these off as you complete them. Your progress saves automatically.
Your Phase 2 Goals
0 of 10 complete
3 weeks of cycle-supportive eating completed
Seed rotation established as a daily habit
Luteal phase meal plan followed premenstrually
Protein maintained at every meal
Magnesium-rich foods included daily in luteal phase
Caffeine reduced in the week before your period
PMS symptoms noticeably reduced vs last cycle
Energy more consistent across the month
Mood more stable in second half of cycle
Phase 2 check-in with Jana completed
From Jana
A Personal Note
Jana · Certified Functional Nutrition Practitioner
Phase 2 is where most clients experience the shift they came here for. Not dramatic — subtle. The week before your period will feel different this month. Less rage, less fog, less craving. That is not placebo. That is your hormones finally getting the nutritional inputs they needed. It builds every month you continue.
— Jana