FAQs about
flexibility with, c07.1, c07.2
goals for
partner’s involvement in, c07.1, c07.2
timing for results with, c01.1, c03.1, c06.1, c07.1
happy weight
Harmony Chia Protein Pudding
healing HPA axis, activities for
health insurance
heart disease, risk of
heavy bleeding with menstruation, c09.1, c09.2
hibernation as part of cycle, c09.1, c12.1
high blood sugar
home cooking
home testing kits, c01.1, res.1
hormones. see also birth control, hormonal methods for; PMS
overview of
in cycle’s four phases, c09.1, c10.1, c11.1, c12.1
and depression
emotional effects of, c01.1, c12.1
and gut microbiome, c02.1, c05.1, c06.1, c12.1
imbalance, symptoms of, c01.1, c01.2, c12.1, c12.2
of men
myths about, fm2.1, fm2.2, c01.1, c12.1
testing of levels of, c01.1, c05.1, c07.1, c11.1, c12.1, res.1
hormones, balance of. see also endocrine system; Happy Hormone Method
HPA axis and, c01.1, c05.1
sleep’s role in, c01.1, c05.1, c05.2, c08.1
thyroid’s role in, c01.1, c05.1, c05.2
toxic disruptors of
with vegan diet, fm2.1, fm2.2
websites on
hormones, specific. see also cortisol; estrogen; progesterone
ACTH (adrenocorticotropic hormone)
estradiol (“happy hormone”)
FSH (follicle-stimulating hormone), c01.1, c10.1, c12.1
hunger-triggering
LH (luteinizing hormone), c01.1, c11.1, c12.1
peptides
T3 (triiodothyronine), c01.1, c01.2, c01.3
T4 (thyroxine), c01.1, c01.2, c01.3
testosterone, c11.1, c11.2, c12.1, c12.2
Hot Chocolate, Superfood
household supplies, non-toxic
houseplants
HPA axis (hypothalamic-pituitary adrenal axis), c01.1, c05.1
HPA Axis Dysregulation
cortisol and, c01.1, c04.1
exercising with
explanation of, c01.1, c03.1
healing for, c01.1, c04.1, c05.1
symptoms of, c01.1, c12.1
hunger as sign for eating
Hydrating Dark Berry Smoothie
hydration, c06.1, c06.2, c06.3, c09.1, bm1.1
hyperthyroidism
hypoglycemia (low blood sugar)
hypothalamic-pituitary adrenal axis (HPA axis), c01.1, c05.1. see also HPA Axis Dysregulation
hypothalamus gland, c01.1, c04.1, c09.1, c11.1
hypothyroidism
hysterectomies
I
immune systems, c02.1, c03.1, c06.1
infertility, c03.1, c05.1, c11.1, c11.2
inflammation
causes of, c01.1, c02.1, c06.1, c12.1
foods for reduction of, c04.1, c04.2, c06.1, c06.2, c12.1, c12.2, c12.3
supplements for reduction of, c01.1, c05.1, c05.2, c06.1
Inner Peace Essential Oil Blend
insomnia, c01.1, c05.1
insulin, c05.1, c06.1
insurance, health
introspection, time for
intuition, c06.1, c12.1, c12.2
iodine, c04.1, c05.1
iron, c04.1, c05.1, c09.1
IUDs
hormone-based, c03.1, c11.1
non-hormonal
J
journaling, c07.1, c09.1, c09.2
juices, c06.1, c06.2, c11.1
K
K, vitamin (Phylloquinone)
Kale Pesto, Cauliflower “Steak” with
kelp
kidneys, c02.1, c02.2
L
large intestines
leafy greens, c06.1, c10.1, c12.1, c12.2
legumes
as complex carbohydrate source
for cycle’s four phases (charts), c09.1, c10.1, c11.1, c12.1
as protein source
lemonades
Lemon Basil Pesto Sauce
Lemon Cookie Bliss Bites
Lentils and Greens with Mango Summer Salsa
Lentil Soup, Golden Glow Summery
Leparski, Shannon
blog of, fm2.1, res.1
personal journey of, fm2.2, c01.1, c03.1, c04.1, c07.1, c08.1
purpose of book, fm2.3, fm2.4, fm2.5
L-glutamine amino acid
LH (luteinizing hormone), c01.1, c11.1, c12.1
libido, c03.1, c03.2, c05.1, c09.1, c11.1
licorice tea, c05.1, c05.2, c05.3, c06.1, c09.1, c12.1
lifestyle, daily choices of
lifestyle action steps. see also exercise; plant-based nutrition
harmonizing food with cycle
harmonizing workouts with cycle
managing blood sugar
managing cortisol and stress
promoting digestion and elimination
removing endocrine disruptors
lignans
liver
as body’s detox system
detox and nourishment of, c06.1, c12.1
and estrogen excess
supplements for support of
longevity
Lovely Lentils and Greens with Mango Summer Salsa
low blood sugar (hypoglycemia)
low-carb diets
lubrication. see cervical mucus
lunar moon cycles and menstruation, c08.1, c08.2
lunch, recipes for, c09.1, c09.2, c10.1, c11.1, c12.1
Luteal Phase. see Phase Four: Luteal (waning moon/autumn)
Luteal Phase Defect
luteinizing hormone (LH), c01.1, c11.1, c12.1
lymphatic system, c02.1, c02.2, c12.1
M
macronutrients
magnesium, c04.1, c05.1, c12.1
magnesium citrate, c05.1, c12.1
magnesium glycinate (magnesium chelate), c05.1, c12.1
major histocompatibility complex (MHC) profiles, c03.1, c03.2
makeup products
male condoms
male hormonal cycles
manganese
Mango Summer Salsa
Mashed Chickpea Salad
Mashed Veggie “Potatoes” with Cheesy Brussel Sprouts
massages, c01.1, c02.1, c06.1
meat-eating, environmental impact of
melatonin, c01.1, c05.1
menopause
and soy products
supplements and herbs for, c05.1
menstrual cups and discs
menstruation. see also cycle, four-phase; Phase One: Menstrual (new moon/winter); PMS
attitudes toward, fm2.1, fm2.2
blood loss during
as body’s fifth vital sign, c03.1, c03.2
color of blood with, c09.2, c12.1
cramps, help for, c05.1
early experiences of, fm2.3, c09.3
heavy bleeding with, c09.4, c09.5
pharmeceutically-induced with pill, c03.3, c03.4
problems with, c01.1, c01.2
products for, c06.1, c09.6
and progesterone, c09.7, c12.2
spotting before, c03.5, c09.8, c09.9, c12.3
as time for cleansing and release, c03.6, c09.10
Mermaid Detox Spirulina Smoothie
Mermaid Lemonade
metabolism, c01.1, c01.2, c12.1
MHC (major histocompatibility complex
) profiles, c03.1, c03.2
microbiome. see gut microbiome
micronutrients
cravings as deficiency in
for gut microbiome health, c02.1, c03.1
minerals, list of
pill’s depletion of, c03.1, c03.2
role in Happy Hormone meals, c04.1, c06.1
vitamins, list of
milk thistle, c05.1, c05.2, c12.1
minerals, essential
food sources for
supplements for
miso, c09.1, c09.2
mittelschmerz (ovulation pain)
“Mocktail,” Ginger Lime
molybdenum
monounsaturated fatty acids
mood and energy
in cycle’s four phases, c09.1, c10.1, c11.1, c12.1
estrogen’s effect on
progesterone’s effect on, c11.2, c12.3
supplements for enhancement of
swings, c03.1, c12.4, c12.5
Mood-Lifting Miso Bowl
Moody Mermaid Mint Chip Shake
moon cycles and menstruation, c08.1, c08.2
movement, need for, c02.1, c12.1
mucus discharge, c03.1, c03.2, c03.3, c10.1, c11.1
multi-vitamins, c05.1
MyFLO tracker app
N
nail polish products
napping
natural beauty products
natural birth control, c03.1, c11.1
nature walks
naturopathic physicians, fm2.1, c01.1, c01.2, c01.3, c05.1, c07.1, c11.1
nervous system, c01.1, c05.1
networking, timing for
New Beginnings Essential Oil Blend
new moon phase. see Phase One: Menstrual (new moon/winter)
non-toxic homes. see detoxification
nutrient intake, measuring, c05.1
nutrition. see plant-based nutrition
nuts and seeds. see also seeds
for cycle’s four phases (charts), c09.1, c10.1, c11.1, c12.1
as fat source
as protein source
and seed cycling, c04.1, bm1.1
soaking
O
Oats, Creamy Pumpkin Overnight
oil blends (essential), c09.1, c10.1, c11.1, c12.1
oil pulling (for teeth and gums)
oils (in cooking), c04.1, c04.2
oily skin, c12.1, c12.2. see also acne
olives
omega fatty acids, c04.1, c04.2, c05.1
oral hygiene
organic produce, c04.1, c06.1
orgasms, benefits of, c01.1, c06.1, c11.1
ovulation. see also Phase Three: Ovulatory (full moon/summer)
BBT during, c07.1, c11.1, c11.2
benefits of
fertility during, c03.1, c08.1, c11.1
and full moon, c08.1, c11.1
lack of
pain during, c11.1, c11.2
pill’s disruption of
preparation for (follicular phase), c10.1, c11.1
process of (ovulatory phase)
and progesterone, c03.1, c04.1, c11.1, c11.2, c11.3
signs of, c11.1, c11.2
supplements and herbs for
Ovulatory Phase. see Phase Three: Ovulatory (full moon/summer)
P
pancakes
pancreas, c06.1, c06.2
pantry staples
parasympathetic nervous system
peptide hormones
periods. see menstruation
Phase One: Menstrual (new moon/winter), c08.1, c09.1. see also menstruation
BBT during
bleeding during
days, number of
description of
DIY face and hair masks for
essential oils for
exercises for
hormones during
lubrication during
mood and energy in
nutrition and food chart for
recipes for, c09.1, bm1.1
sex during
skin and beauty in
Phase Two: Follicular (waxing moon/spring), c08.1, c10.1
BBT in
days, number of
description of
DIY face and hair masks for
essential oils for
exercises for
hormones during
lubrication during
mood and energy in
for new projects and habits, c10.1, c10.2
nutrition and food chart for
recipes for, c10.1, bm1.1
sex during
skin and beauty in
Phase Three: Ovulatory (full moon/summer), c08.1, c11.1. see also ovulation
BBT in
days, number of
description of
DIY face and hair masks for
essential oils for
exercises for
hormones during
lubrication during
mood and energy in
nutrition and food chart for
ovulation during
recipes for, c11.1, bm1.1
sex during, c11.1, c11.2
skin and beauty in
Phase Four: Luteal (waning moon/autumn), c08.1, 12.1
BBT in, 12.2, c12.3
cravings during
days, number of, 12.5, c12.6
description of
DIY face and hair masks for
essential oils for
estrogen/progesterone balance in
exercises for
hormones during
lubrication during
mood and energy in
mood swings during, c12.15, c12.16
nutrition and food chart for
PMS symptoms and hacks for
recipes for, c12.19, bm1.1
sex during
skin and beauty in
pheromones
phosphorus
pill, the. see birth control, hormonal methods for
Pineapple Turmeric Sunshine Smoothie
Pink Strawberry Glow Mask (for face)
Pistachio Apricot No-Bake Breakfast Bars
pituitary gland, c01.1, c01.2, c10.1, c12.1
plant-based essentials. see supplements and herbs
plant-based nutrition. see also recipes
benefits of
in cycle’s four phases, c04.1, c04.2, c06.1, c09.1, c10.1, c11.1, c12.1
food charts for, c09.1, c10.1, c11.1, c12.1
home cooking for
macronutrients in
micronutrients in. (see also micronutrients)
with organic produce, c04.1, c06.1
precautions with, fm2.1, c05.1
restaurant app for
with seed cycling, c04.1, bm1.1
websites on
plastics, avoidance of
PMS
causes of, fm2.1, c01.1, c12.1
estrogen/progesterone imbalance in
hacks for
as indicator of imbalance, fm2.1, fm2.2, c01.1, c12.1, c12.2
Leparski’s experience of, fm2.1, fm2.2
longterm consequences of
seed cycling as help for
supplements and herbs for
symptoms of, fm2.1, fm2.2, fm2.3, fm2.4, c01.1, c12.1
PMS-Ease Essential Oil Blend
podcasts on women’s health
Polycystic Ovarian Syndrome (PCOS), c01.1, c04.1, c12.1
&nb
sp; polyunsaturated fatty acids
Portobello Pepita Tacos
potassium
potassium iodide drops
pregnancy, window for, c03.1, c11.1
pre-menstrual spotting, c09.1, c09.2, c12.1
Probiotic Lemon Brightening Turmeric Mask (face)
probiotics, c01.1, c02.1, c05.1, c06.1, c10.1, c12.1
processed foods, avoiding, c01.1, c01.2, c02.1, c06.1, c06.2, c06.3, c12.1
produce, organic, c04.1, c06.1
progesterone
benefits of, c11.1, c11.2, c12.1, c12.2, c12.3
for breast health, c11.1, c12.1
cream for
cyclical body temperature, effect on
cyclical levels of, c04.1, c06.1, c09.1, c12.1, c12.2, c12.3
low levels of, fm2.1, c01.1, c09.1, c11.1, c12.1
and menstruation, c09.1, c12.1
as mood stabilizer, c11.1, c12.1
and ovulation, c03.1, c04.1, c11.1, c11.2, c11.3
production of, c03.1, c04.1, c11.1, c12.1, c12.2
seed cycling for, c04.1, bm1.1
timing for testing of
vitamins and minerals for
progestin (synthetic), c03.1, c03.2, c11.1
protein (macronutrient)
overview and sources of, c04.1, c04.2, c04.3
omega-3 fatty acids in
protein powders
puffiness of body
Pumpkin Overnight Oats (Creamy)
pumpkin seeds (pepitas), c01.1, c04.1, c04.2, c04.3, c09.1, c10.1, bm1.1
p.volve videos (exercise), c01.1, c12.1
Q
Quinoa Strawberry Mermaid Wrap
R
Raspberries, Chocolate Stuffed
rebounding (exercise), c02.1, c12.1
recipes
beverages
bowls, c09.1, c09.2, c10.1, c10.2, c11.1
breakfast, c09.1, c10.1, c11.1, c12.1
creative variations of
for cycle’s four phases, c09.1, c10.1, c11.1, c12.1, bm1.1
desserts, c09.1, c10.1, c11.1, c12.1, bm1.1
dinner, c09.1, c10.1, c11.1, c12.1
lunch, c09.1, c09.2, c10.1, c11.1, c12.1
salads, c10.1, c11.1, c12.1
sauces, c09.1, c10.1, c10.2
seed cycling
smoothies/shakes, c09.1, c09.2, c10.1, c11.1, c12.1
snacks
soups, c09.1, c11.1
wraps, c09.1, c10.1, c11.1
Red Moon Cycle
relaxation exercises
resources
“rest and digest” response
reusable period pads and liners
Romance Essential Oil Blend
S
salads, c07.1, c10.1, c10.2, c11.1, c12.1
saliva testing, c01.1, c01.2
Salsa, Mango Summer
salt cravings
saturated fats
sauces, recipes for, c09.1, c10.1, c10.2
sea salt, c09.1, c09.2, c12.1
sebum (on skin)
Seed Cycling Energy Balls
seeds. see also nuts and seeds