The Hormone Hierarchy Programme | Connect Fitness

The Hormone Blueprint

From Hormonally Hijacked to Hormonally Aligned

Your 12-Week Journey to Hormonal Balance - Building Your Foundation from the Ground Up

The Hormone Hierarchy

Level 4: Sex Hormones

Oestrogen • Progesterone • Testosterone

Sense of Purpose

Level 3: Thyroid

T3 • T4

WEEKS 9-12

Sync with Nature

Level 2: Stress Hormones

Cortisol • Adrenaline

WEEKS 5-8

Sound Sleep • Inner Stillness • Deep Connection

Level 1: Blood Sugar Foundation

Insulin Sensitivity

WEEKS 1-4 • THE FOUNDATION

Nutrient Richness • Frequent Movement

Each level builds on the one below. We start at the foundation and work our way up.

Your 12-Week Journey

1-4

Phase 1: Blood Sugar Stability

Foundation Phase - Building Insulin Sensitivity

Focus Areas:

  • Nutrient Richness: The two-step foundation - hydration and whole foods. Understanding why higher fat, lower carb eating works better for women in peri/menopause, prioritising protein for satiety and maintaining lean muscle mass
  • Frequent Movement: Strength training and NEAT to improve insulin sensitivity

Results You'll See:

  • More stable energy throughout the day
  • Reduced cravings and hunger between meals
  • Better sleep quality
  • Initial weight loss and reduced bloating
5-8

Phase 2: Stress Hormone Balance

Building on your insulin foundation to regulate cortisol and adrenaline

Focus Areas:

  • Sound Sleep: Sleep hygiene, circadian rhythm optimisation
  • Inner Stillness: Stress management, breathwork, nervous system regulation
  • Deep Connection: Building supportive relationships and community

Results You'll See:

  • Feeling calmer and more resilient to stress
  • Improved sleep quality and waking refreshed
  • Reduced anxiety and mood swings
  • Continued weight loss and body composition changes
  • Less reliance on caffeine and sugar for energy
9-12

Phase 3: Thyroid Optimisation

Supporting your metabolic thermostat with stable insulin and cortisol

Focus Areas:

  • Sync with Nature: Circadian rhythm, light exposure, seasonal eating
  • Thyroid Support: Nutrient density, supporting conversion of T4 to T3

Results You'll See:

  • Metabolism firing on all cylinders
  • Feeling warmer (no longer always cold)
  • Increased energy and mental clarity
  • Hair, skin, and nails improving
  • Consistent, sustainable weight loss

Natural Balance: Sex Hormones

With your foundation stable, sex hormones naturally rebalance

  • Hot flashes and night sweats reducing or disappearing
  • More regular, predictable cycles (if still menstruating)
  • Improved libido and intimacy
  • Feeling like YOURSELF again

Your Support Throughout the Journey

Weekly Coaching Calls

Every week we meet to troubleshoot challenges, answer questions, and keep you accountable to your goals.

Monthly Thrive Matrix

Each month we assess your progress across all 7 lifestyle needs and identify what needs the most support.

After Your 12-Week Core Curriculum

You'll have rebuilt your hormonal foundation from the ground up.

What Happens Next?

Using your Thrive Matrix scores, we'll identify which of the 7 lifestyle needs requires the most attention and create a personalised plan to strengthen that area.

This ensures you continue to thrive long-term, with habits that are sustainable, enjoyable, and aligned with YOUR life.

Ready to Go From Hormonally Hijacked to Hormonally Aligned?

Book a free Discovery Call and let's create your personalised plan to rebuild your hormones from the foundation up.

BOOK YOUR FREE DISCOVERY CALL

No pressure. No hard sell. Just an honest conversation about whether this is right for you.

Connect Fitness | The Connect System™

Building your foundation from the ground up