The Wise Woman’s Kitchen

Class Title: Nourish Your Cycle: An Introduction to Cycle-Syncing & Hormone Health
Duration: 1.5–2 hours
Topics Covered:

• Overview of the menstrual cycle (follicular, ovulatory, luteal, menstrual phases)
• How food affects hormone balance
• Practical meal ideas for each phase
• Gentle fasting principles and syncing lifestyle with the cycle
• Guided hormone journaling prompt

Format: Educational + Cooking Demo (1–2 sample recipes)
Goal: Introduce cycle-syncing, help attendees understand their menstrual cycle phases, and show how food and lifestyle choices can support hormone balance.
Demo Recipes:

• Follicular Phase: Lemon Herb Quinoa Salad
• Luteal Phase: Spiced Turmeric Latte

Pricing: $40–$60 (Includes handouts and recipe guide)
Purpose: Build awareness and interest in the full program. Offer exclusive early-bird discounts for signing up for the 4-class series.

Structure: Same as outlined previously (Follicular, Ovulatory, Luteal, Menstrual phase classes). This is the core offering where participants gain hands-on meal prep skills and leave with hormone-supportive meals.
Duration: 4 weeks (one class per week, 2.5 hours each)
Pricing: $350–$450 for the full series (or $100 per individual class)
Add-Ons: Personalized meal plans, herbal guides, and pantry staples.

What’s Included:

• Hands-on meal prep for each cycle phase
• Recipe book + weekly meal plans
• Hormone journaling exercises to deepen body awareness
• Take-home meals and snacks from each class

Overview:
This program expands on the 4-class series by incorporating cycle-syncing with intermittent fasting, inspired by the work of Dr. Mindy Pelz (Fast Like a Girl). It also includes hormone journaling, more in-depth education, and community support.

Duration: 8 weeks (2-hour classes every week)

Format: Combination of cooking classes, educational sessions, hormone journaling, and lifestyle practices.

Marketing and Scaling Ideas:

• Early Access Bundle: Enroll in both the 4-class series and 8-week program for a discounted rate.
• Social Media Campaigns: Share hormone cycle tips, mini recipes, and journaling exercises on Instagram.
• Partnerships: Collaborate with naturopaths, acupuncturists, and hormone health coaches.
• In Person/Online Course Option: Record the 8-week program and offer it as a self-paced course.???

Pricing: $1,200–$1,500

Program Breakdown:

1. Weeks 1–2: Cycle-Syncing Foundations
   • In-depth exploration of the four phases
   • Preparing your kitchen for cycle-syncing success
   • Personalized hormone journaling practice
2. Weeks 3–6: Fasting with Your Cycle + Advanced Meal Prep
   • Learn how to align fasting with your cycle to boost hormone health
   • Hormone-specific recipes for fasting days vs. feast days
   • Gentle detox and liver support
3. Weeks 7–8: Integration + Self-Care Rituals
   • Building long-term habits
   • Cycle-syncing for movement, mindfulness, and self-care
   • Creating your personal hormone balance blueprint

What’s Included:

• Weekly meal prep sessions with hormone-supportive recipes
• Guided fasting plans for each phase
• Daily hormone journaling exercises
• Community support group
• Bonus: Cycle-Syncing Recipe Book, Self-Care Guide (Dr. Mindy’s book/Cycle Journal)