A growing collection of guides, trackers, and frameworks — all created by Sonya, all free to download.
A visual guide to building meals that support hormonal balance across each phase of your cycle. Includes food pairings and what to limit.
Why blood sugar stability matters more than calories — and how to eat in a way that keeps your mood, energy, and weight consistent.
A practical, non-restrictive guide to reducing systemic inflammation through everyday food choices — no elimination diets required.
Sonya's evidence-based evening framework to help your nervous system shift into rest mode — from dimming lights to the last 10 minutes before sleep.
A two-week sleep journal designed to help you identify your personal patterns, disruptors, and the habits that are actually helping.
An accessible introduction to aligning your nutrition, movement, and energy with your cycle's four phases — without overcomplicating it.
Track your symptoms over three cycles to reveal the patterns your body is showing you — and what to do about them.
A clear, honest guide to what perimenopause really is, what's normal, and how to support your body through the transition.
A short guide to rewiring the perfectionist patterns that keep women stuck in boom-and-bust health habits — with practical reframes you can use immediately.
A guided worksheet for moving past guilt, shame, and self-criticism in your health journey — and building a kinder internal narrative.
How to match your exercise intensity and type to each cycle phase — so you stop fighting your body and start working with it.
A gentle mobility and breathwork sequence designed for busy women — enough to shift your nervous system without adding pressure to your day.