So, if you have made it this far, you are doing a great job!

As a recap, to be able to create this final step you need to have:

  1. Worked out your Hormone Archetype.
  2. Calculated your TDEE calories (not done this yet, then go back to this step here)
  3. Calculated your Macro Calculation breakdown based on this TDEE calculation (not done this yet, then go back to step 2 here)
  4. Downloaded the 7 Day Carb Cycle Worksheet and your 28 Day Cycle Worksheet.

Completing your 7 Day Carb Cycle Worksheet

This is the pinnacle of this programme and the pinpoint of success. It is essential you understand and utilise this cycle as it is created here.  However, you can choose where the cycle falls for you and ensure your cycle works for you and your current timetable.

Here is a recap on the 7 Day Carb Cycle and your exercise workouts:

The 7 Day Carb Cycle 

Low Carb / Sprints with 30 minute Walk or HIIT Workout

Reg Cal / STRONG KB Workout

Low Carb /Sprints with 30 minute Walk or Rest

Feast / CURVY KB Workout

Fast / Rest

Reg Cal / LEAN Full Body HIIT

Low Cal / Rest or Active Recovery like Hike in Nature or Pilates/Yoga



  1. Start by determining your Fast Day and Feast Day and which days they work for you. We often find that Fast days work best on a day you are actually busy and not focusing on food so Mondays or Fridays can work. Some ladies like to have their Fast Day after a big Feast day on Saturday. As you can still eat on Sundays but not until dinner.
  2. Once you have determined your Days of Week, your Cycle Type then note the calories underneath and your workout for that day.

Completing your 28 Day Cycle Worksheet

Now is the time to harness your life cycle, hormone and metabolism super power within your cycle.  This is for those with a regular cycle or you can use this worksheet to plan for the month ahead.


  1. Are you tracking your cycle? Download the MyMoonTime App here.
  2. Use this Hormone Horoscope App to gain further clarity on each day of your cycle.
  3. Each month, use this worksheet to plan out some key events in your Menstrual Cycle, Your Hormone balances, your Self Care (meditation, yoga, saunas, baths), Traveling and where you might need to use your Wild woman card and Crazy Woman card for added flexibility.
  4. Use this to ensure you preplan for difficult times, such as prepping food, avoiding danger zones of PMT and energy.

What’s next?

  1. Now you need to look at Step 3 and your meal planning and move into prepping your meals to fit your Cycle.
  2. You will learn how to enter your information into My Fitness Pal to track your Macros and Carb Cycle to ensure you are consuming the correct calories based on your plan.

And put the important dates into your planner or scheduler.