The Hormone Rebalance Protocol
A twelve week luteal phase plan built around progesterone. Cited. Honest.
Buy this if your luteal phase is where everything falls apart and you want a hormone balancing supplement plan that supports progesterone without guessing at doses.
Before You Begin
Medical disclaimer and how to use this protocol
The Science
Why oestrogen dominance is rarely too much oestrogen
Symptom Baseline Tracker
Rate your symptoms before you start. Return at week 6 and week 12.
Phase 1: Foundation (Weeks 1 to 4)
Cycle tracking baseline, the foundation stack, and the cortisol overlay that protects the precursor pool
Phase 2: Refine (Weeks 5 to 8)
Add ons matched to your dominant luteal pattern, read from your own tracking data
Phase 3: Sustain (Weeks 9 to 12)
Maintenance, ongoing cycle tracking, and what to keep beyond the twelve weeks
Lifestyle Protocol
Cycle aware food, movement, sleep, and stress through the luteal phase
Twelve Week Tracker
Weekly check in grid for cycle, mood, breast tenderness, and energy
Lab Tests Worth Requesting
Day 21 progesterone, day 3 panel, thyroid, and the markers worth checking
Where to Source Quality
What to look for on the label for every supplement
References
Full numbered bibliography for every cited claim
Before You Begin
Medical Disclaimer
This protocol is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting any supplement regimen, particularly if you are taking hormonal contraception, hormone therapy, fertility medication, or are trying to conceive. Vitex in particular interacts with hormonal medication and should not be combined without clinical supervision.
The supplements and dosages described here are based on peer reviewed research and are within ranges used in published clinical trials. They are not a substitute for medical care.
How to Use This Protocol
Start at Phase 1 and stay there for four full weeks, ideally a full cycle, before adding anything from Phase 2. Hormones move on monthly timelines, not weekly ones. Layering too quickly makes it impossible to identify which intervention is shifting which symptom.
Complete the Symptom Baseline Tracker on the next page before you take your first supplement. Return to it at the end of cycle one and cycle three. Hormonal interventions are often judged on the wrong timeline; the tracker keeps you honest.
A note on brands
This document contains no affiliate links and no brand shopping list. Each supplement section tells you what to look for in the product so you can choose any brand that meets the criteria. If you would prefer a specific brand recommendation, with reasoning and full affiliate disclosure, our brand picks for every supplement in this protocol live at sableandsand.com/shop.
The Science
The full Protocol opens with the research behind why hormone imbalance in your thirties is usually a progesterone problem, not an oestrogen problem, and why the interventions that actually move the needle are different from the standard advice. Every claim is cited.
This section covers: the ovulation and progesterone connection, why a period is not proof of ovulation, and the difference between suppressing oestrogen and supporting the corpus luteum.
Clinician Conversation Letter
A pre written letter, ready to take to a clinician you trust. Cites the trials by name. Addressed to a practitioner, not asking permission.
Your First Seven Days
A simple day by day companion so you know exactly what to take and when in your first week, without having to re read the full protocol to get started.
The rest is where the actual plan lives.
The full protocol contains everything you need to follow the plan from day one, plus 2 free bonuses included.
One payment. PDF delivered by email within minutes. Lifetime updates included.
Prefer to read offline?
Download these four preview pages as a PDF.