Ready to stop struggling through your menstrual cycle and experience a new level of health and energy?
For centuries we've been told that mood swings, energy crashes and cramps are just "part of being a woman".
It's time to bust that myth once and for all.
In my new first-of-its-kind, research-backed programme, Align, you’ll learn step-by-step how to eat, move and live in alignment through each phase of your cycle, so you can stop battling and enjoy the balance, freedom and joy that you deserve!
Is this you?
As a medical doctor, nutritionist, and personal trainer,
I’m curious to ask…
Is your period a monthly source of dread?
Do symptoms of your menstrual cycle regularly stop you from doing the things you love?
Do you feel dismissed or like you’re not taken seriously by health professionals when it comes to your menstrual health?
Do you feel like your hormones are in the driver's seat, and you’re powerless to their control over your physical and mental health?
Do you want to live more in tune with your body and menstrual cycle but don’t know where to start?
If these questions sound familiar, then this programme is for you!
You’re in the right place…
I’ve met hundreds of women and people who struggle daily with their menstrual cycle when they really don’t have to.
It’s my mission to improve your experience of your menstrual cycle so that you feel more empowered, energised and in control than ever before. Dare I say, you might even learn to LOVE your cycle, and see it as a secret weapon!
Integrating pioneering science and research-backed lifestyle practices, my programme ALIGN will show you how to flow through each phase of your menstrual cycle with greater ease and control, instead of feeling like you’re constantly going into battle!
How would it feel to…
✓ Completely transform everything you knew about menstrual health?
✓ Feel empowered by the latest scientific research (not outdated thinking)?
✓ Reconnect with your menstrual cycle and deepen your relationship with your body?
✓ Approach your period without a sense of dread or frustration?
✓ Develop stronger relationships with yourself and others?
✓ Optimise your sleep and have more energy to do the things you love in life?
✓ Harness your hormones to boost your productivity and creativity?
✓ Learn to eat, move and live across your cycle in harmony (not chaos)?
All of this is possible for you!
The answer…
It starts with knowing how best to align your lifestyle to your cycle.
Yes, our hormones have a powerful influence over our body, but we are not at their mercy and we can learn to work with them, rather than constantly be in combat with them.
With the right knowledge, tools and support, you can regain control and, better yet, align with your cycle and tap into its unique ability to regenerate, re-energise, and reinvigorate your mind, body, and soul.
No more struggling with painful periods, lack of productivity, low energy and erratic moods.
My simple, science-backed framework that will get you there…and it’s unlike anything else you’ve seen before!
I know it can feel relentless, and you’re not alone…
Did you know that the average woman has 450 cycles in her lifetime - spanning on average 40 years of her life?
And yet, less than 1 in 5 feel they have enough information on menstrual wellbeing (DHSC, 2021).
So it may not be surprising that 1 in 3 women feel that their menstrual cycle gets in the way of being able to carry out normal daily activities and doing the things they love!
(Schoep et al., 2019).
AND…1 in 10 girls and women take time off work or school almost every menstrual cycle (Schoep et al., 2019).
In addition to draining our productivity and energy levels - up to 85% of women endure painful periods month-on-month and 77% experience pre-menstrual mood changes
(Schoep et al., 2019).
The symptoms so many of us have accepted as “normal” are actually hindering our ability to progress through education, the workplace, in relationships and in life…
It’s 2023…
why is it STILL this way?
People who menstruate feel they need to “endure” debilitating symptoms month-on-month because as a society we have normalised pain and discomfort during menstruation for so long (not to mention the lack of funding into research around menstrual health and wellbeing).
And because conversations around menstruation remain largely taboo and stigmatised, it can feel embarrassing to speak to friends or partners about your menstrual cycle! And when you do ask for help from health professionals, more often than not you’re left feeling dismissed and unsupported.
But, this narrative leads too…
Frustration and discomfort
1: Experiencing uncomfortable symptoms that are not normal.
Extreme pain, heavy bleeding, irregular periods, and dramatic shifts in mood are not pat and parcel of having a menstrual cycle.
2: Feeling powerless to the control of your hormones and menstrual cycle.
Dreading each month out of fear for what symptoms your hormones are going to throw at you and allocating days to take off work or socialising, as a result, is not something you need to put up with.
It doesn’t need to be this way.
You can have a better menstrual cycle, and what’s more, it’s time for you to thrive!
The Align Pillars
Nutrition + Movement + Sleep + Mood =
ALIGN
Through years of deep research, consulting the world’s leading practitioners in medicine and women’s health – I’ve developed a robust, practical and simple framework that is going to transform everything you’ve been taught about menstrual health.
This is the programme you’ll wish you’d been taught at school.
In 10 weeks you will get to know your cycle and how to best tailor your nutrition, movement, sleep and support your mental health across each phase.
If I’ve done my job, by the time you’ve finished this programme, your understanding of menstrual health will be completely transformed, you’ll feel empowered by your body and ready to support yourself.
Hey, I’m Dr Hazel Wallace!
Doctor, Nutritionist, Personal Trainer, & Menstrual Health Expert
I’m a medical doctor, registered associate nutritionist, personal trainer, author, and founder of the platform, The Food Medic - where for the last 10 years it has been my mission to provide evidence-based health and nutrition information that is easy-to-follow and practical to implement.
In more recent years, I shifted my focus towards women's health because I noticed that as a woman, and a doctor to many women, our health needs are largely underserved and overlooked. My most recent book ‘The Female Factor: making women’s health count and what it means for you’ was an instant bestseller and is helping women across the world but many of you have asked for more knowledge and support to fully harness the power of your cycle.
This is why I built Align, because I don’t believe there is enough support on menstrual health out there and I don’t believe a programme like this exists. My goal is to help people like you to improve their relationship with your menstrual cycle and live in alignment with it using nutrition, movement, sleep, and stress management techniques.
It’s my mission to help more people feel empowered - not held back - by their menstrual cycle.
Meet the Align experts
To add even more depth to this program, I’ve also brought in some of the best experts in their field to further enhance your learning…
Sophie Bostock
Sleep Expert
Dr Nicky Keay
Hormone Health Expert
Kathryn Stewart
Registered Dietitian
Dr Priya Raj
Psychiatrist
Cat Meffan
Yoga Teacher
Your menstrual cycle doesn’t have to be a struggle…
During puberty, or in Sex ED, you might have learned about the ‘bleed’ or ‘period’ but so much more happens across the remaining 23 (or so) days of your cycle.
This is the philosophy of ALIGN:
Designed to help you to flow through each phase of your menstrual cycle with greater ease using research-backed lifestyle practices.
Your hormones are in constant flux across your menstrual cycle and during each phase your body experiences different hormonal profiles - altering our nutritional needs, sleep quality, strength and energy levels, and mood. Surely if our physiology changes this much across the month, how we move, eat and live should ebb and flow too?
Introducing
Align
When you sign up for Align, you’ll learn…
✓ How hormone levels change across the menstrual cycle and ways to ‘flow’ instead of ‘force’ your way through it.
✓ What’s normal and what’s not, so you can spot red flags and challenge your expectations of what you should (and shouldn’t) ‘put up with.’ (FYI, periods should not be that painful).
✓ Your unique physiology, so you can begin to reconnect with your menstrual cycle and deepen your relationship with your body.
✓ How your nutritional needs vary across your menstrual cycle and how nutrition can help ease symptoms.
✓ Changes in strength and performance across the menstrual cycle and how to tweak your training to optimise results (spoiler: this is a game changer!)
✓ How our mood changes occur across the menstrual cycle.
✓ How sleep is altered across the menstrual cycle and improve symptoms of pre-menstrual sleep disturbance.
✓ How sex hormones influence the skin and how to adjust skincare across your cycle.
…And, so much more!!
Over 10 weeks, we will cover:
Menstrual
cycle 101
Movement & the menstrual cycle
What’s normal and what’s not?
Mood & the menstrual cycle
How to track your cycle
Sleep & the menstrual cycle
Nutrition & the menstrual cycle
Bonus:
Skin & the menstrual cycle
Here’s everything you’ll receive when you sign up for Align…
✓ 10 In-Depth Video Lessons teaching you how to align the way you eat, move, and live, to your monthly cycle.
✓ 4 Bonus Guest Expert Lessons with some of the most well-regarded authorities in the fields of hormone health, sleep, nutrition, and mental health.
✓ Fortnightly Q&A group sessions for the first 10 weeks with Dr Hazel where you can get your questions answered and go deeper into the learnings together.
✓ 3 Guided Yoga Flows to release, energise, and empower during different phases of your cycle.
✓ 2 Guided Meditations helping you ground yourself and deepen your relationship with your body and womb.
✓ 15 Simple, Delicious Recipes tailored to support different phases of your cycle.
✓ A digital and downloadable menstrual cycle tracker so that you can actually see how everything you’re learning and implementing is transforming your life in real time!
✓ Bonus materials including checklists, guides and learning resources.
Wondering if this programme is for you?
If you can relate to any of these statements, you’ll find all the answers and support you need (plus so much more) inside this 10-week programme.
✓ You’ve spent the best part of your life suffering from painful, uncomfortable, or disruptive menstrual cycles.
✓ You’re tired of being in the dark and want to feel empowered by your female physiology and the impact of nutrition, movement, sleep and mood.
✓ You’re no longer satisfied with quick-fix or “Bandaid” solutions that don’t address what’s actually going on in your body!
✓ You want to deepen your relationship with your incredible body and find new ways to eat, move, and live that re-energise and invigorate.
✓ You’re a loving partner, parent, or friend, who wants to understand and best take care of a person in your life who menstruates
✓ Health professionals and coaches are welcome to join this course, to better support your clients with menstruation cycles (however please note this is not a CPD endorsed course *coming later this year*)
A note on inclusion: I recognise not all women menstruate and not all menstruators are women. This programme is designed for anyone who has a menstrual cycle but I also welcome those who do not menstruate and wish to better support those in their lives that do.
FAQ’s
You’ve got questions, I’ve got answers…
-
You can still benefit from this course and, where possible, I discuss how each lifestyle pillar may relate to those on hormonal contraception. However, the information is tailored primarily for those who are experiencing a natural cycle. This is because much of the research is based on naturally cycling women and as hormonal contraception works by suppressing your body’s natural hormones, you are unlikely to experience the same fluctuations as those not on hormonal contraception.
-
Align is catered for those who have a regular cycle but if your cycle is irregular, or absent, you can still benefit from this course and it will still support your recovery plan. We have a bonus workshop for those experiencing hypothalamic amenorrhea within the course syllabus.
However, this should not replace the advice of your usual health practitioner and I urge that you speak to your doctor if you noticed anything abnormal with your cycle before embarking on this journey.
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Unfortunately not, however, if you live or work with people who have a natural cycle it can be a fantastic way to support their health.
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The course is delivered over 10 weeks and is self-led. Each week you will receive a new lesson to work through, and while we encourage you to do this each week, we understand we all learn differently and sometimes life gets in the way so feel free to work at your own pace.
Every fortnight there is a live Q&A with me where I answer pre-submitted questions from the group.
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Due to the digital nature of this course, refunds are not offered. If you are unhappy for any reason, please reach out and let me know so we have an opportunity to improve your experience.
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You will have access to the course and Q&A sessions for a full 6 months from sign-up.
Bonus materials and the workbook can be downloaded and saved for your own use beyond the first 6 months.
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Health professionals and coaches are welcome to join the course if they wish. All attendees will receive a certificate of completion but it does not count as a CPD activity.
A CPD-approved version for health professionals will be made available at a later date. Please register your interest here if you wish to be informed about the launch of this.
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To submit a question fill out the Q&A form. This can be found in your welcome email and in the learning portal. This session is for ALIGN members only. A link to the session will be provided ahead of time.
Fearne Cotton
Dr Hazel Wallace and The Food Medic team take the guess work out of health advice and nutrition with easy-to-follow posts, articles and healthy recipes.
Dr Jenna Macchiochi
The Food Medic website is a highly comprehensive educational platform offering high quality and diverse content on a broad array of health and wellbeing topics as well as inspiring recipes and lifestyle ideas.
Gary Barlow
I've followed Hazel for many years. She has continued to be a no-nonsense source of information on an incredibly wide variety of health and well-being topics. It’s also lovely to see Hazel live by what she so passionately preaches.
What’s the investment?
One-time payment = £497
3 Instalments = £166 x3
Register now
Register now
Feeling more empowered, energised, and in control of your menstrual cycle is possible for you.
What are you waiting for? It’s time for you to thrive!
by Dr Hazel Wallace
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