90 Hard Women's Health Programme
90 Hard Women's Health Programme
1 small change a day, for 90 days
A daily programme for your hormones, sleep, gut, skin and energy. Each day gives you 1 task, the reason behind it, and a question to answer that evening. You track how you feel every week, so you can look back at day 90 and see what moved.
£99 · digital download, instant accessStart the day you buy it. Work through it on your phone, or print it.
This is for you if
- You're tired in a way sleep doesn't fix, or you wake at 3am most nights.
- Your weight has crept up and what used to work doesn't any more.
- Your periods, your mood or your skin have changed in your 30s or 40s.
- You're in perimenopause and want to know what you can change yourself.
- You've read a lot of health advice and want 1 clear thing to do each day.
How it works
- Morning: read the day's task. Each one takes between 5 and 60 minutes, and most fit into what you already do.
- During the day: do it. No gym, no special food and nothing extra to buy.
- Evening: answer the reflection question. This is where you notice what's changing.
- Every week: fill in the results tracker. Sleep, energy, cycle, skin and mood, written down week by week.
Miss a day? Pick it up the next morning. What counts is the pattern across 90 days, and the programme is built around real weeks.
6 pillars, 1 task a day
Hormones and cycle
Oestrogen, progesterone, cortisol and the phases of your cycle.
Inflammation and metabolism
Gut health, what you eat and how your body uses it.
Sleep and mind
Your body clock, your bedroom and a clearer head.
Body and energy
Muscle, blood sugar and energy, built through food and movement.
Skin
What you eat, what you put on it and the routine around it.
Money and career
Saturdays only. Money worries and work stress show up in your body too.
What's included
The main programme book
90 days of daily tasks across the 6 pillars, each with the reason it matters.
Anti-inflammatory recipe book
Everyday meals that fit the programme.
Skincare guide
How your hormones affect your skin, and what to do about it.
Supplement evidence guide
What the research shows for the supplements women ask me about most, and where it's weak.
Cycle syncing guide
How to adjust each pillar to the phase of your cycle.
AI companion guide
How to use an AI assistant as a daily coach alongside the programme.
Results tracker
Your weekly record, so you can see what changed.
Period Emergency Kit
A 2-page guide for the days around your period: what to keep, what to change, and how to pick the programme back up afterwards.
Dietary Adjustments Guide
Swaps for vegan, gluten-free, lactose-free, low FODMAP, nut allergy, diabetes and Ramadan, so every task works for the way you eat.
Why I built it
Over 4 years I tried every habit in this programme on myself. I couldn't do 75 Hard. It was too much for my hormones. So I built a version that starts with them.
In my experience, most changes in the body take 1 to 3 months to show. That's why it's 90 days.
Questions women ask me
How much time does it take?
Between 5 and 60 minutes a day, and most days sit at the shorter end. Many tasks slot into things you already do, like breakfast or a walk after lunch.
Do I need to buy supplements or equipment?
No. Some tasks mention supplements where the evidence is good, and the supplement guide explains them. They're optional.
I'm in perimenopause, or on HRT. Is it for me?
Yes. Perimenopause is one of the main reasons I built it, and you keep taking your HRT as normal alongside it.
Do I have to post on social media?
No. If you'd like company, share your days with #90HardWomensHealth. Many women find it keeps them going.
What if I want a plan made for me?
That's what a consultation is for: the Menopause Consultation for perimenopause and menopause, or the Women's Health Consultation for anything else. 45 minutes with me online, and a clear next step for you.
Is there anyone it isn't right for?
If you're pregnant or breastfeeding, have had an eating disorder in the past, or take a medicine that depends on what or when you eat, such as insulin or a blood thinner, book a consultation first so we can adapt it for you. If you take insulin or a blood thinner, tell the team who prescribes it before you change how you eat, too.
Some things need help straight away, before any programme. If you have an eating disorder now, speak to your GP about specialist support (Beat, the UK eating disorder charity, can help too). Bleeding after the menopause, between periods or after sex, or weight loss you can't explain, needs checking urgently through your GP: ask for a 2-week referral if it applies. If you're having thoughts of harming yourself, call 999, 111 or Samaritans on 116 123.
Debora Tentis, Women's Health Pharmacist, Debora Tentis Clinic. Registration and qualifications are on the About page.
The 90 Hard Women's Health Programme is an educational self-help programme, not personal medical advice. Individual results vary.