Debora Tentis Clinic

Day 48 of 90 Hard. Cruciferous Vegetables.

Broccoli, cauliflower, kale, and Brussels sprouts contain DIM, a compound that influences how your liver metabolises oestrogen. DIM shifts the ratio in favour of the protective pathway, away from the stimulatory and potentially harmful metabolites.

For women with oestrogen dominance symptoms (heavy periods, PMS, breast tenderness, bloating) this is the dietary intervention most GPs don't mention.

3-5 servings weekly. Steam or stir-fry; don't boil. Pair with eggs or Brazil nuts for selenium support.

Are you already eating cruciferous vegetables regularly, or is this a new addition to your routine?

Women's Health Pharmacist & Independent Prescriber Trainee, Milton Keynes

Day 43 of 90 Hard. Week 6 Milestone check-in.

Six weeks in, and the measurement that surprised me most wasn't the one I was watching most closely.

Phase 2 is about precision, not doing more. Gut health, hormonal nutrition, recovery quality. The foundation from Phase 1 makes all of it more effective.

If you're tracking a health goal right now, which metric are you watching most closely, and which one is surprising you?

Women's Health Pharmacist & Independent Prescriber Trainee, Milton Keynes
deboratentis.com

Day 38 of 90. When did you last audit what you drink?

Most people don't realise liquid calories completely bypass your satiety hormones. Solid food triggers GLP-1 and PYY, the signals that tell your brain you're full. Drinks don't. Not a single one.

Your morning smoothie, oat milk latte, or fresh juice could be adding 200 to 600 calories a day with zero appetite response.

The simple swap: water (2 to 2.5L daily), black coffee or a small splash of full-fat milk (max 2 cups before midday), herbal teas unlimited.

What do you drink most in the morning?

Women's Health Pharmacist & Independent Prescriber Trainee, Milton Keynes
deboratentis.com

Did you know loneliness raises cortisol by up to 20%?

Day 37 of the 90 Hard Women's Health programme tackles two things together: oxytocin from connection, and adaptogens to support your stress response.

Chronic loneliness lowers DHEA, disrupts sleep, and suppresses progesterone. It's not just uncomfortable. It's a hormonal state.

Today's tasks:
→ Schedule one intentionally connective act this week (a call, a walk, a proper dinner)
→ Consider Ashwagandha (300 to 600mg with evening meal) or Rhodiola (200 to 400mg with breakfast) if stress and fatigue are persistent

Adaptogens complement connection. They don't replace it.

Have you tried either?

Day 36 of 90. Do you have a Sunday review ritual?

Rest isn't a reward. It's a physiological requirement. Hormonal recovery, metabolic adaptation, skin regeneration, cognitive consolidation — all happen during rest, not during the work.

Day 36 is the weekly review. 15 minutes that changes how the next 7 days go:
→ Score each pillar 1 to 10: Hormones, Inflammation, Sleep, Body, Skin, Finances
→ Write what worked and what you'll strengthen
→ Prepare your habit stack for the week ahead
→ Then genuinely rest

The review ritual replaces Sunday dread with nervous system regulation. Have you got one?

Women's Health Pharmacist & Independent Prescriber Trainee, Milton Keynes
deboratentis.com

Day 35 of the 90 Hard Women's Health programme: the Safety Net Account.

When did you last check whether your financial foundation would hold if everything stopped for three months?

Financial stress is one of the most consistent drivers of elevated cortisol I see in women. Chronic uncertainty disrupts sleep, suppresses progesterone, and keeps your nervous system in permanent threat mode. It's not just uncomfortable, it's hormonal.

Today's task: one dedicated account, three months of core expenses, never touched. I use Monzo's Safety Net pot. Simple, separate, earning 2.75% AER while it sits there.

The psychological shift when you know that safety exists? Immediate.

Have you got yours set up yet?