90 Hard Women's Health Programme

Enrolment Open — Start When You Are Ready

90 Hard
Women's Health
Edition

A 90-day daily challenge programme for women aged 25-55 who are ready to understand their hormonal health and take consistent, evidence-based action to transform it.

90
Daily Challenges
8
Health Pillars
3
Phases
6
Documents Included
Enrol Now Find Out More
The 8 Pillars of Hormonal Health
Hormonal Regulation
Sleep Optimisation
Inflammation Reduction
Skin Quality
Body Shape & Metabolism
Mind & Mental Health
Finances & Professional Growth
Health Tracking & MOT
Created by Debora Tentis — Pharmacist & Women's Health Practitioner · @deboratentis
Debora Tentis Pharmacist
Women's Health Specialist
@deboratentis
  • Community Pharmacist — Boots
  • Independent Prescriber (qualifying 2026)
  • Aesthetics Practitioner — since 2019
  • Metabolic Health Specialist
  • Personal experience: reversed insulin resistance, prediabetes, clear eczema
  • 7,000+ Instagram followers @deboratentis
About This Programme

I built this because
I needed it.

I was a pharmacist who could not figure out why her own body wasn't working. I had the clinical knowledge, the professional training, and still, the fatigue, the weight that wouldn't move, the hormonal chaos, the skin changes, the brain fog.

What I couldn't find was a programme that addressed all of it together. That connected sleep to cortisol to insulin to oestrogen to skin to mood. That treated the whole woman rather than the individual symptom.

So I built one. As a pharmacist and passionate about women's health, grounded in the same clinical evidence I use with patients, but designed to be accessible, practical, and genuinely doable for a busy professional woman.

"Your symptoms are not inevitable. They are signals from a hormonal system that responds to its environment. And the environment is within your influence."

90 Hard Women's Health Edition is the programme I needed. I am so proud to share it with you.

The Programme

Eight pillars.
Ninety days. One daily action.

Every pillar is interconnected. Sleep affects cortisol. Cortisol affects insulin. Insulin affects oestrogen. Oestrogen affects skin, mood, and metabolism. The programme works because it works on all of them simultaneously, progressively, sustainably.

01
Hormonal Regulation
Cortisol rhythm, oestrogen balance, progesterone support, insulin sensitivity, thyroid health, adrenal recovery.
02
Sleep Optimisation
Sleep architecture, circadian alignment, pre-sleep protocols, sleep environment, tracking and data.
03
Inflammation Reduction
Anti-inflammatory nutrition, toxic load reduction, gut microbiome diversity, omega-3 optimisation.
04
Skin Quality
Collagen support, barrier repair, skin-from-within nutrition, hormonal acne and ageing drivers.
05
Body Shape & Metabolism
Blood sugar stability, insulin sensitivity, strength movement, circadian eating, metabolic reset.
06
Mind & Mental Health
Stress mapping, breathwork, nervous system regulation, cognitive clarity, body image.
07
Finances & Professional
Financial stress reduction, wellness spend audit, professional goal-setting, money mindset.
08
Health Tracking & MOT
Baseline data, 30/60/90 day reviews, symptom tracking, lab work guidance, progress data.
Inclusive By Design

Built for every woman.
Not a version of one.

Most wellness programmes assume you eat the same way, live the same way, and cycle the same way. This one does not. Every dietary need, lifestyle framework, and biological reality has its own dedicated, clinically-informed guidance built into the programme from the start.

🌱
Vegan & Plant-Based
Algae omega-3, complete protein stacks, B12, iron and zinc bioavailability — every nutritional gap closed.
🌾
Gluten Intolerance / Coeliac
Full swap guide including hidden sources, gut repair priority protocol, and coeliac-safe supplement guidance.
🥛
Lactose Intolerance
Direct dairy-free swaps for every programme habit — from Greek yogurt to kefir to bone broth — without losing any nutritional value.
🍄
Yeast Intolerance / Candida
Anti-Candida protocol running in parallel with gut healing. Fermented food sequencing, histamine-safe probiotics, and antifungal supplement support.
🌙
Ramadan
Full habit redistribution across Suhoor and Iftar. Meal blueprints for both. The IF protocol already completed. Pre-Iftar exercise as metabolic advantage.
🌡
Histamine Intolerance
The oestrogen-histamine cycle explained. Histamine-degrading probiotic strains selected specifically. DAO enzyme support. Low-histamine fermented food sequencing.
🥜
Nut Allergy
Seed-based alternatives for every nut in the programme. Skincare product safety. Supplement capsule guidance. Dedicated allergen-free brand recommendations.
🌿
FODMAP / IBS
Sequenced FODMAP introduction. Gut-brain axis treatment. Low-FODMAP swaps for garlic, onion, legumes, and oat milk. Psyllium and Lactobacillus plantarum 299v guidance.
💉
Diabetic / Insulin-Dependent
Blood glucose safety modifications. Medication interaction awareness. CGM framed as the natural companion to this programme. Berberine and ALA guidance.
Included in the programme
🩸 Period Emergency Kit

Because your period is not a reason to abandon everything you have built. It is a reason to run the programme differently — and still show up for yourself.

  • Luteal phase prep guide — Days 21-28 before your period starts
  • Survival mode habit list — what to keep, what to modify on Days 1-3
  • Craving decoder — 7 common cravings, the biological driver, and a programme-safe swap that actually satisfies
  • 3-day re-entry protocol — how to return without guilt, doubling habits, or treating it as starting again
  • The science — why Day 1-2 fatigue, pain, and cravings are physiology, not failure
Included — 2-page printable
Included in the programme
📋 Dietary & Lifestyle Adjustments Guide

Nine fully self-contained sections — one per dietary or lifestyle need. Each includes a warm clinical introduction, a three-column swap table, a Watch Out For panel, and supplement priorities specific to that condition.

  • Every swap table shows: Programme habit → Your adjustment → Why it still works
  • Supplement priorities written specifically for each condition — not generic wellness advice
  • Combination adjustment guidance for women who need to stack two or more sections
  • Each section stands entirely alone — find your condition, print your section, done
  • Written by a pharmacist and independent prescriber with direct clinical knowledge of each condition
Included — fully printable
Is This For You?

Who this programme
is — and is not — for

This programme is designed with a specific woman in mind. Please read both sections carefully before enrolling.

This is for you if…
  • ✓You are a woman aged 25-55 experiencing hormonal symptoms you cannot fully explain
  • ✓You are experiencing fatigue that sleep does not fix, or waking between 2-4am regularly
  • ✓You are gaining weight or struggling to lose it despite doing "everything right"
  • ✓You have brain fog, low mood, or anxiety that feels hormonal rather than circumstantial
  • ✓Your PMS has worsened in your 30s or 40s, or you are in perimenopause
  • ✓Your skin has changed — texture, dullness, breakouts — and you don't know why
  • ✓You are vegan, gluten-free, lactose intolerant, observing Ramadan, or have IBS — your needs are specifically addressed
  • ✓You are a professional woman who needs something that fits around a real, busy life
  • ✓You want to understand the cause of your symptoms, not just manage them
  • ✓You are committed to 90 days of consistent daily action — imperfect but persistent
This is not for you if…
  • ✗You are looking for a quick fix, a crash diet, or a 7-day detox
  • ✗You are not willing to share your journey publicly as part of the programme community
  • ✗You expect results without consistent daily action — this programme rewards persistence, not perfection
  • ✗You are under 18 or over 60
  • ✗You are currently pregnant or breastfeeding
  • ✗You have an active eating disorder — please seek specialist clinical support first
  • ✗You have severe, unmanaged mental health conditions — please work with your clinical team first
  • ✗You are looking for a medically supervised weight loss programme
  • ✗You have been advised by your doctor to avoid dietary or lifestyle changes without supervision
Medical Information

Please speak to your GP
before enrolling if you have…

The programme is designed to be safe for the vast majority of women in generally good health. However, if you have any of the conditions below, please check with your GP or relevant specialist before starting.

Conditions requiring GP approval before starting

Please consult your GP or relevant specialist if you have any of the following conditions. In most cases participation will still be possible — your doctor may simply want to monitor certain aspects of your health or advise on specific modifications. If you have a dietary condition such as diabetes, coeliac disease, or IBS, the programme includes a dedicated Dietary & Lifestyle Adjustments Guide written specifically for your situation.

Type 1 or Type 2 Diabetes — dietary and fasting changes affect blood glucose management
Thyroid disorders (hypothyroidism, hyperthyroidism, Hashimoto's) — nutritional changes can affect medication and function
Cardiovascular disease — exercise and dietary changes require supervision
Cancer — current or recent diagnosis, or if undergoing treatment or recovery
Kidney or liver disease — dietary changes, supplements, and fasting windows may be contraindicated
Autoimmune conditions (lupus, rheumatoid arthritis, MS) — anti-inflammatory dietary changes may interact with treatment
Eating disorder history — disordered eating patterns require clinical awareness
Severe or unstable mental health conditions — including severe depression, bipolar disorder, psychosis
PCOS with active medical management — confirm dietary approaches are compatible with current treatment
Endometriosis with active management — confirm appropriateness of oestrogen-influencing dietary interventions
Osteoporosis or osteopenia — confirm appropriateness of exercise challenges
Currently taking medication that requires dietary monitoring — blood thinners, immunosuppressants, lithium, or any medication with known food interactions
Not sure whether your condition requires GP approval? Please contact Debora directly at deboratentis.com or via @deboratentis on Instagram before enrolling. As a pharmacist and independent prescriber, Debora is happy to advise on a case-by-case basis. Your safety always comes first.
What Is Included

Everything you need.
Nothing you don't.

Six documents, one complete programme. Every resource below is included from Day 1.

📋
90 Daily Challenge Reference Guide
All 90 challenges in one beautifully designed document — habit name, pillar, the science behind it, how to do it, and signs it is working. Your daily companion for the full 90 days.
🤖
Daily AI Coaching Prompt
A personalised coaching prompt for Claude.ai — daily briefing, practical tip, and on hard days, a compassionate no-drama restart plan. Your coach is available 24 hours a day.
📅
13 Weekly Habit Checklists
One printable sheet per week showing every active habit, daily tick grids, per-habit time allocation, daily total commitment, and a Sunday reflection section with six rating boxes and three reflection prompts.
📧
13 Weekly Check-In Emails
Personal weekly emails from Debora — the science of what your body is doing that week, encouragement, and your weekly focus. Written as though sent to a patient she knows.
🩸
Period Emergency Kit New
A dedicated 2-page guide for managing the programme through your period — luteal phase prep, survival mode approved habits, a craving decoder with programme-safe swaps, and a 3-day re-entry protocol. Because your period is physiology, not failure.
🌍
Dietary & Lifestyle Adjustments Guide New
Nine fully self-contained sections covering vegan, gluten intolerance, lactose intolerance, yeast/Candida, Ramadan, histamine intolerance, nut allergy, FODMAP/IBS, and diabetes. Written by a pharmacist — clinical detail, not generic wellness advice.
🏥
Health MOT System
Comprehensive baseline measurements on Days 1, 30, 60 and 90 — physical, hormonal, emotional, skin, and professional metrics. Your data tells your transformation story.
👥
Live Cohort Community
A private community of women doing the programme alongside you. Daily social sharing via #90HardWomensHealth creates real-time accountability — the single most powerful completion mechanism.
📱
Social Media Guide
90 daily hashtags and community questions to post publicly. You choose what you share and how much. The requirement is showing up, not performing.
Programme Structure

Three phases.
One transformation.

The programme is structured in three progressive phases, each building on the last. You are never thrown in at the deep end — and you are never left without something meaningful to do.

01
Foundation
Days 1-30
Establishing the conditions for hormonal health
Baseline data, sleep environment, morning light, protein-first eating, hydration, post-meal walking, gut health basics, circadian rhythm anchoring. Building the eight non-negotiable daily foundations that everything else rests on.
Morning light ritual 30g protein at breakfast Post-meal walking Magnesium protocol Sleep optimisation Gut diversity
02
Optimisation
Days 31-60
Stacking and deepening the hormonal work
Habit stacking, insulin sensitivity protocols, stress mapping and adrenal recovery, toxic load reduction, circadian eating windows, lymphatic support, advanced sleep architecture, professional focus, and progesterone support.
Habit stack design Insulin sensitivity Toxic load audit Adrenal recovery Lymphatic system Professional hour
03
Integration
Days 61-90
Identity consolidation and permanent change
The habits stop being things you do and become who you are. Personal hormone harmony blueprint, post-programme life design, legacy habit identification, community deepening, and the full 90-day transformation review.
Identity work Hormone blueprint Legacy habits Post-programme plan 90-day data story Community legacy
Frequently Asked Questions

Everything you need to know
before you enrol

How much time do I need each day?
Most daily challenges take between 10 and 30 minutes to complete. Some are habits that slot into your existing routine — morning light, protein at breakfast, a post-meal walk. The evening reflection question takes 5 minutes. On busy days, you can do the minimum version and it still counts. The weekly habit checklist shows your daily time commitment for each week so you can plan ahead.
What if I miss a day — or several days?
Come back without drama. The programme is designed to absorb real life. Missing a day does not mean starting over. Your daily AI coach will give you a compassionate restart plan whenever you need it. What matters is the pattern, not the perfection.
I have a dietary restriction or intolerance. Can I still do the programme?
Yes — and the programme was designed specifically with you in mind. Every participant receives the Dietary & Lifestyle Adjustments Guide, which contains nine fully self-contained sections: vegan, gluten intolerance, lactose intolerance, yeast intolerance and Candida, Ramadan, histamine intolerance, nut allergy, FODMAP and IBS, and diabetes. Each section includes a full programme swap table, a Watch Out For panel, and supplement priorities written by a pharmacist. Find your section, follow the swaps — nothing in the programme is off-limits.
What happens when I am on my period?
You receive the Period Emergency Kit — a dedicated 2-page guide covering everything you need to keep going through your cycle without compromising the progress you have built. It covers the luteal phase prep window (Days 21-28), which habits to keep and which to modify on Days 1-3, a craving decoder with programme-safe swaps for every common period craving, and a full 3-day re-entry protocol for returning afterwards. Your period is not a reason to pause the programme. It is a reason to run it differently.
Do I need to buy supplements or equipment?
No. The programme is designed to work without any required purchases. Some challenges mention optional supplements (magnesium glycinate, vitamin D, omega-3) where the evidence is strong, but these are suggested, never required. No gym, no equipment, no special food orders.
Is this suitable for women in perimenopause or menopause?
Yes — this is one of the core audiences the programme was built for. Women in perimenopause will find specific challenges addressing progesterone decline, oestrogen fluctuation, perimenopause education, and symptom tracking. If you are on HRT, you can continue taking it alongside this programme — please mention this to your GP if you notice any changes.
I have PCOS. Is this programme suitable for me?
PCOS is one of the conditions where this programme's approach — protein-first eating, blood sugar stability, anti-inflammatory diet, stress reduction — has the strongest evidence base. However, if your PCOS is actively managed with medication, please check with your GP before starting, particularly around dietary and fasting challenges.
I am observing Ramadan during the programme. What happens?
The Ramadan section of the Adjustments Guide provides a full redistribution of every programme habit across Suhoor and Iftar — including meal blueprints for both, supplement timing, exercise windows, hydration strategy, and sleep protection during Tarawih. Ramadan is not a pause in this programme. It is a natural 30-day metabolic reset running in parallel. Many of the programme's most powerful interventions align directly with Ramadan practice.
What is the AI coaching and how does it work?
You receive a coaching prompt to use with Claude.ai (free to create an account). Upload your programme PDF, paste the prompt, and each day tell Claude which day you are on. It gives you a personalised daily briefing, explains the science, gives you a practical tip, and asks your reflection question. On harder days, tell it you are struggling — it will give you a gentle, specific restart plan.
Do I have to post on social media?
Sharing publicly using #90HardWomensHealth is part of the programme design — community accountability is one of the most powerful mechanisms for completion. However, you choose what you share and how much. You can post a single sentence. You can post without your face. The requirement is showing up, not performing.
Will I lose weight on this programme?
Weight loss is not the primary goal — hormonal health optimisation is. However, many participants do lose weight, particularly visceral fat, as a result of improved insulin sensitivity, blood sugar stability, reduced cortisol, and better sleep. If this is your primary goal, you may want a weight management programme in addition to or after this one.
How is this different from other wellness programmes?
Three things make this different. First, it was built by a pharmacist and independent prescriber — the science is clinical, not aspirational. Second, it addresses all eight pillars simultaneously. Third, it is built for every woman: dietary adjustments, period guidance, and lifestyle modifications are included from the start — not afterthoughts. This programme was built to have no one left out.
Enrolment Is Open

You have been thinking
about this long enough.
Start.

90 days. One daily action. Eight pillars of hormonal health. A community of women doing it alongside you. Weekly emails from a pharmacist who has lived this. A Period Emergency Kit. Nine dietary adjustment guides. And 90 days of evidence that you show up for yourself.

Enrol in 90 Hard Women's Health →
Everything included in the programme
  • 90-day challenge reference guide
  • Daily AI coaching prompt
  • 13 weekly habit checklists with Sunday reflection
  • 13 weekly check-in emails from Debora
  • Health MOT baseline & tracking system
  • Live cohort community access
  • 90 social media daily questions
  • Welcome email & programme orientation
  • Outreach & accountability templates
  • Period Emergency Kit New
  • Dietary & Lifestyle Adjustments Guide (9 conditions) New

Questions? contact @deboratentis.com