The 7-Day Hormone, Gut & Cortisol Reset

Feel Calmer, Lighter & More in Control - In Just One Week

Created by Naomi Gillespie – Functional Health Specialist, Naturopath, and Founder of

Origin Pain Relief

Welcome!

You downloaded this reset from our clinic or website because something in your body is

asking for a reset, and you're ready to feel better.

Maybe your hormones are out of balance...

Maybe your gut is bloated or reactive...

Maybe stress is starting to rule your energy, weight, sleep, or mood.

This guide is designed to interrupt that cycle and give your body what it actually needs to

heal.

What’s Inside

This 7-day plan gives you:

• Hormone-friendly meals with easy recipes

• Gut-healing foods that don’t bloat you

• Cortisol-calming rituals to help you finally switch off

• Simple, do-able actions that actually work

It’s not a diet. Not a detox. Not a quick fix.

It’s a reset, a one-week realignment with your body’s natural rhythm.

Who I Am

I’m Naomi Gillespie, a Functional Health Specialist and Naturopath with over 30 years

experience helping women get their energy, gut, hormones, and nervous system back in

balance.

I created this guide for patients in my clinic, and now it’s yours.

You don’t need to do it perfectly.

Just start where you are, take one day at a time, and watch what shifts.

Want more support?

You can work with me 1:1 in-clinic or online.

Visit [insert website] or follow @originpainrelief to learn more.

How to Use This Guide

• Follow each day’s meals and rituals - no need to be perfect

• Drink 1.5–2L filtered water daily

• Stick to meal timings - your gut and hormones love rhythm

• Use this as a base reset anytime you feel off track

What This Helps With

• Hormonal imbalances (PMS, perimenopause, PCOS)

• Gut issues (bloating, constipation, cravings)

• Cortisol overload (tired but wired, anxiety, poor sleep)

• Brain fog, inflammation, blood sugar crashes

• Mood swings, low energy, and weight gain

What You’ll Get Each Day

• Morning Ritual

• Breakfast (with recipe, method, and “why it works”)

• Morning Snack

• Lunch

• Afternoon Snack

• Dinner

• Evening Ritual

• Daily Hormone + Gut Tip

DAY 1

Morning Ritual

• Warm water with lemon + pinch of sea salt (hydrates adrenals + kickstarts digestion)

• 10 deep belly breaths before breakfast (switches off cortisol, calms the nervous system)

Breakfast: Hormone-Balancing Chia & Flax Bowl

Ingredients:

• 2 tbsp chia seeds

• 1 tbsp ground flaxseeds

• 3⁄4 cup almond milk

• 1 tbsp almond butter

• 1⁄2 banana, sliced

• Dash of cinnamon

• 1 tsp maple syrup (optional)

Method:

Mix chia seeds, flaxseeds, almond milk, and almond butter in a jar or bowl.

Stir well and let sit for 15–20 mins (or overnight) until thickened.

Top with banana, cinnamon, and optional maple syrup.

Why it works:

Flaxseeds and chia support oestrogen detox and gut-friendly fibre. Cinnamon stabilises blood

sugar. Almond butter fuels steady energy.

Morning Snack

Turmeric Almond Milk Latte (1⁄2 cup almond milk, 1⁄4 tsp turmeric, cinnamon, 1⁄2 tsp honey)

Why: Calms inflammation, supports liver detox, warms the gut.

Lunch: Warm Quinoa + Greens Bowl

Ingredients:

• 1⁄2 cup cooked quinoa

• 1 cup steamed greens (silverbeet, kale, spinach)

• 1 boiled egg or 1⁄2 avocado

• Drizzle olive oil + squeeze of lemon

• Sprinkle pumpkin seeds

Method:

Warm quinoa and greens in a pan or steamer.

Plate with egg or avocado, drizzle olive oil and lemon, top with seeds.

Why it works:

Quinoa fuels gut flora. Greens support liver detox. Olive oil and seeds provide hormone-

building fats.

Afternoon Snack

2 Medjool dates + handful of walnuts

Why: Dates support adrenals and cravings. Walnuts nourish the brain and gut.

Dinner: Hormone-Loving Miso Soup with Rice Noodles

Ingredients:

• 1 tsp miso paste

• 1 cup boiling water

• 1⁄4 cup cooked rice noodles

• 1⁄2 cup chopped bok choy

• 1⁄4 cup grated carrot

• 1 tsp grated ginger

• 1 tsp sesame oil

• 1 boiled egg or tofu cubes (optional)

Method:

Dissolve miso paste in boiling water.

Add noodles, veg, and ginger, and simmer 5 mins.

Stir in sesame oil and top with egg or tofu.

Why it works:

Miso is a fermented gut healer. Bok choy supports liver. Ginger reduces bloat.

Evening Ritual

• Magnesium foot soak or 1 tsp magnesium powder in water

• Screens off by 9pm

• Write 3 things you're grateful for

Daily Hormone + Gut Tip

Poop every day! If not, add flax, water, or magnesium. Detoxing only works if waste exits.

DAY 2

Morning Ritual

• Warm water + 1 tsp apple cider vinegar (stimulates digestion + bile flow)

• 5 minutes of stretching in natural light (balances cortisol + boosts serotonin)

Breakfast: Warm Spiced Quinoa Porridge

Ingredients:

• 1⁄2 cup cooked quinoa

• 1 cup almond milk

• 1 tbsp ground flaxseeds

• 1⁄2 tsp cinnamon

• 1⁄4 tsp nutmeg

• 1 tsp tahini

• 1⁄2 pear, sliced

• 1 tsp raw honey (optional)

Method:

Warm almond milk, quinoa, flax, and spices in a saucepan.

Simmer 5–7 minutes until creamy.

Serve with pear, tahini, and honey.

Why it works:

Quinoa and flax feed gut flora and regulate hormones. Tahini supports liver detox. Warming

spices calm digestion.

Morning Snack

Cucumber + carrot sticks with 2 tbsp sunflower seed dip

Why: Crunchy veg clears excess oestrogen. Sunflower seeds support progesterone and gut

lining repair.

Lunch: Wild Salmon (or Lentil) Nourish Bowl

Ingredients:

• 1 cup mixed greens

• 1⁄2 cup cooked lentils or 100g grilled salmon

• 1⁄4 avocado

• 1 tbsp sauerkraut

• 1⁄2 cup roasted sweet potato (optional)

• Lemon + olive oil drizzle, herbs

Method:

Toss ingredients together and top with kraut, oil, and lemon.

Why it works:

Lentils or salmon provide amino acids for hormones. Sauerkraut feeds gut flora. Avocado is a

top hormone-support food.

Afternoon Snack

1 boiled egg + sprinkle of dukkah

Why: Protein and fat stabilise blood sugar and reduce cortisol spikes.

Dinner: Lemon-Garlic Chicken Broth Bowl

Ingredients:

• 1 cup chicken or veggie broth

• 1⁄2 cup shredded cooked chicken

• 1⁄2 cup green beans

• 1⁄4 zucchini, grated (or silverbeet)

• Juice of 1⁄2 lemon

• 1 tsp olive oil

• Fresh parsley

Method:

Heat broth, add chicken and veg. Simmer 5 mins.

Add lemon, oil, and parsley.

Why it works:

Broth heals the gut lining. Lemon supports bile flow. Chicken fuels detox. Parsley helps clear

fluid retention and toxins.

Evening Ritual

• Gentle belly massage with coconut oil + lavender

• 1 tsp slippery elm in water if bloated

• Early shower and screen-free wind-down

Daily Hormone + Gut Tip

Your liver clears your hormones. Support it daily with lemon, bitter greens, and healthy fats.

DAY 3

Morning Ritual

• 1 cup warm water + 1⁄4 tsp chlorophyll or greens powder

• 10-minute walk outside (sunlight regulates cortisol and improves serotonin)

Breakfast: Warming Apple-Cinnamon Oat Bowl

Ingredients:

• 1⁄2 cup rolled oats

• 1 cup almond milk or water

• 1⁄2 apple, grated or chopped

• 1 tbsp ground flaxseed

• 1⁄2 tsp cinnamon

• 1 tsp ghee or coconut oil

• 1 tsp maple syrup (optional)

Method:

Simmer oats, apple, flax, and cinnamon for 5–7 mins.

Stir in ghee or coconut oil and top with maple syrup if using.

Why it works:

Oats soothe the gut and stabilise blood sugar. Flax supports hormonal detox. Ghee nourishes

your gut lining and bile flow.

Morning Snack

Celery sticks + 2 tbsp almond butter

Why: Celery supports kidney detox and hydration. Almond butter adds hormone-supportive

fats and steady energy.

Lunch: Lentil & Beetroot Salad

Ingredients:

• 1⁄2 cup cooked lentils

• 1⁄2 cup grated beetroot (raw or roasted)

• 1⁄2 cup rocket or spinach

• 1 tbsp pumpkin seeds

• Apple cider vinegar + olive oil drizzle

Method:

Toss everything in a bowl. Drizzle with dressing just before eating.

Why it works:

Beetroot stimulates bile flow. Lentils feed gut flora. Apple cider vinegar boosts stomach acid

and reduces bloating.

Afternoon Snack

1 small bliss ball (dates, tahini, coconut)

Why: Satisfies sweet cravings with healthy fats, fibre, and magnesium.

Dinner: Warm Dahl with Steamed Greens

Ingredients:

• 1⁄2 cup red lentils

• 1.5 cups water

• 1 tsp turmeric

• 1⁄2 tsp cumin

• 1 tsp grated ginger

• 1 garlic clove

• Salt to taste

• 1 cup steamed greens

• 1 tsp coconut or olive oil

Method:

Simmer lentils, turmeric, cumin, garlic, and ginger in water for 20 mins.

Steam greens separately and serve with dahl. Drizzle with oil.

Why it works:

Lentils = easy protein + fibre. Spices reduce inflammation. Greens support liver detox and

hormone balance.

Evening Ritual

• Legs-up-the-wall pose for 5 minutes

• Peppermint tea to calm digestion and the nervous system

Daily Hormone + Gut Tip

Feeling bloated after meals? Chew slowly, sit down, and try apple cider vinegar 10 mins

before food.

DAY 4

Morning Ritual

• 1 tsp ground flax in water + herbal tea (promotes daily elimination + supports hormone

clearance)

• Dry body brushing before your shower (stimulates lymphatic flow and skin detox)

Breakfast: Coconut Buckwheat Pancakes

Ingredients:

• 1⁄4 cup buckwheat flour

• 1 egg

• 1⁄4 cup almond or coconut milk

• 1⁄2 tsp cinnamon

• 1 tbsp shredded coconut

• Coconut oil (for cooking)

Method:

Mix all ingredients into a smooth batter.

Cook in a lightly oiled pan until golden on both sides.

Serve with stewed apple or berries.

Why it works:

Buckwheat is gluten-free, anti-inflammatory, and gut-healing. Egg supports hormone

pathways. Coconut is antimicrobial and microbiome-friendly.

Morning Snack

Stewed pear with cinnamon + sprinkle of chia seeds

Why: Pear softens the gut. Cinnamon balances blood sugar. Chia seeds add omega-3s and

fibre for hormones.

Lunch: Quinoa Veg Stir-Fry

Ingredients:

• 1⁄2 cup cooked quinoa

• 1⁄2 cup chopped carrot

• 1⁄2 cup green beans

• 1⁄4 cup chopped silverbeet

• 1 tsp sesame oil

• Splash of tamari

• Optional: sprinkle of hemp seeds

Method:

Sauté carrot and green beans in sesame oil.

Add quinoa and tamari. Stir in silverbeet just before serving.

Top with hemp seeds if using.

Why it works:

Colourful veg and quinoa = hormone-clearing fibre. Sesame oil supports oestrogen balance.

Tamari adds fermented gut support.

Afternoon Snack

Handful of mixed seeds + 1 square of 85% dark chocolate

Why: Seeds support progesterone production. Dark chocolate helps mood and feeds

beneficial bacteria.

Dinner: One-Pan Lemon Thyme Chicken + Greens

Ingredients:

• 1 chicken thigh or breast

• 1⁄2 zucchini (or swap for silverbeet)

• 1⁄4 fennel bulb, sliced

• 1 tsp olive oil

• Juice of 1⁄2 lemon

• Sprigs of thyme and rosemary

• Sea salt to taste

Method:

Sear chicken with olive oil in a pan.

Add fennel, zucchini, lemon, and herbs. Cover and bake at 180°C for 25–30 mins.

Why it works:

Thyme and rosemary reduce inflammation. Lemon helps bile flow. Fennel supports oestrogen

balance and soothes digestion.

Evening Ritual

• Chamomile + ginger tea

• Journal prompt: “How do I want to feel in my body this week?”

Daily Hormone + Gut Tip

Eat at regular times each day. Your hormones and gut thrive on rhythm.

DAY 5

Morning Ritual

• Dandelion tea (stimulates liver detox and bile flow)

• 3-minute cold rinse at the end of your shower (resets cortisol, boosts circulation + lymph)

Breakfast: Green Hormone Smoothie Bowl

Ingredients:

• 1⁄2 banana

• 1 handful baby spinach

• 1 tbsp chia seeds

• 1 scoop clean plant-based protein

• 1⁄2 cup almond or hemp milk

• Optional: 1 tsp Super Human Blend

Method:

Blend all ingredients until smooth.

Pour into a bowl and top with hemp seeds, shredded coconut, or a few blueberries.

Why it works:

Greens and chia detoxify excess oestrogen. Protein supports stable blood sugar and hormone

production. Fibre + fat = cortisol calm.

Morning Snack

2 rice cakes + smashed avocado + lemon

Why: Avocado supports hormone production with healthy fats and fibre. Rice cakes give

energy without bloating.

Lunch: Beet, Pumpkin & Chickpea Salad

Ingredients:

• 1⁄2 cup roasted pumpkin (omit if needed)

• 1⁄2 cup chickpeas

• 1⁄2 cup grated beetroot

• Handful rocket or baby spinach

• 1 tbsp tahini

• Lemon juice + water (to thin dressing)

Method:

Toss pumpkin, chickpeas, beetroot, and greens in a bowl.

Whisk tahini with lemon and water until creamy and drizzle over salad.

Why it works:

Beetroot stimulates liver detox. Chickpeas offer prebiotic fibre and hormone-building protein.

Tahini is rich in calcium and iron.

Afternoon Snack

1 boiled egg + 1⁄4 avocado

Why: A perfect combination of protein and fat to keep cortisol and blood sugar stable.

Dinner: Turmeric Veggie Broth

Ingredients:

• 1 cup veggie broth

• 1⁄4 cup chopped zucchini or fennel

• 1⁄4 cup grated carrot

• 1⁄2 tsp turmeric

• 1⁄2 tsp ginger

• 1 tsp coconut oil

• Fresh herbs to garnish

Method:

Simmer broth with veg and spices for 10 minutes.

Stir in coconut oil and top with herbs like coriander or parsley.

Why it works:

A gentle, gut-healing, anti-inflammatory meal to close the day. Ideal for easing digestion and

calming the nervous system.

Evening Ritual

• Magnesium powder or Epsom salt bath

• Screen-free time + calming affirmation:

“My body knows how to heal. I am supporting it every day.”

Daily Hormone + Gut Tip

Afternoon slump? Add protein to your snacks and eat lunch earlier. Blood sugar crashes

spike cortisol.

DAY 6

Morning Ritual

• 1 tsp slippery elm powder in warm water (soothes gut lining + supports elimination)

• Gentle facial massage or gua sha (stimulates lymph, relaxes the nervous system)

Breakfast: Savoury Greens + Eggs Plate

Ingredients:

• 2 eggs

• 1⁄2 cup sautéed spinach or silverbeet

• 1⁄4 avocado

• Juice of 1⁄2 lemon

• Olive oil drizzle + pinch of sea salt

Method:

Poach or boil eggs.

Lightly sauté greens.

Plate with avocado, drizzle with olive oil and lemon.

Why it works:

A protein and fat-rich breakfast to stabilise hormones, reduce blood sugar crashes, and

support bile production.

Morning Snack

Coconut yoghurt + fresh berries + sunflower seeds

Why: Probiotics for gut health, seeds for hormone production, berries for antioxidants and

fibre.

Lunch: Roasted Veg Bowl with Pesto

Ingredients:

• 1⁄2 cup roasted carrot and capsicum

• 1⁄2 cup cooked quinoa or brown rice

• 1 tbsp clean pesto (basil, parsley, or rocket)

• 1 tbsp hemp seeds

Method:

Toss roasted veg and grain together.

Top with pesto and hemp seeds just before serving.

Why it works:

Colourful vegetables support gut flora diversity. Pesto herbs aid liver detox. Hemp seeds =

perfect plant-based hormone fuel.

Afternoon Snack

Golden milk latte (turmeric + cinnamon + almond milk + dash honey)

Why: Calms inflammation, improves insulin sensitivity, and soothes nerves pre-dinner.

Dinner: Lemon-Herb Fish with Greens

Ingredients:

• 100g white fish fillet (or tofu)

• 1 tsp olive oil

• Juice and zest of 1⁄2 lemon

• 1 cup steamed greens (broccolini, bok choy, or spinach)

• Sprinkle chopped parsley

Method:

Pan-fry fish in olive oil with lemon and zest until cooked.

Steam greens and serve together with chopped herbs.

Why it works:

Fish fuels hormone production and supports tissue repair. Greens and lemon aid liver detox

and digestion.

Evening Ritual

• Legs-up-wall pose + calming essential oil

• Journal prompt: “What did I do today that honoured my body?”

Daily Hormone + Gut Tip

Elimination is key. If you didn’t poop today, add more flax, water, or leafy greens tomorrow.

DAY 7

Morning Ritual

• Warm herbal tea (licorice, nettle, or raspberry leaf)

• 5 minutes of stillness, hand on belly, slow breathing, no screens

Breakfast: Protein-Rich Superhuman Smoothie

Ingredients:

• 1⁄2 banana

• 1 tbsp almond butter

• 1 scoop Super Human Blend

• 1⁄2 cup almond milk

• Dash of cinnamon

• Optional: hemp seeds or ice

Method:

Blend all ingredients until smooth.

Sip slowly and breathe deeply between sips.

Why it works:

This smoothie supports cortisol balance, thyroid health, gut calm, and steady energy, all in

one.

Morning Snack

Stewed apple + 1 tbsp hemp seeds

Why: Warm fruit soothes the gut lining. Hemp seeds are rich in protein, zinc, and calming

magnesium for hormonal balance.

Lunch: Nourishing Nori Wraps

Ingredients:

• 2 nori seaweed sheets

• 1⁄4 cup cooked brown rice

• Sliced avocado, cucumber, carrot

• Dash of tamari

• Sprinkle sesame seeds

Method:

Spread rice across two-thirds of each nori sheet.

Add veg, roll tightly, slice into pieces.

Why it works:

Nori provides iodine for thyroid health. Brown rice offers fibre and energy. Fresh veg

supports gut motility and hormone detox.

Afternoon Snack

Pumpkin seeds + 1 tsp tahini + dash of maple syrup

Why: Pumpkin seeds support progesterone and mineral balance. Tahini is rich in calcium and

healthy fats. Sweet but stabilising.

Dinner: Sweet Potato & Kale Hash (omit sweet potato if needed)

Ingredients:

• 1⁄2 cup roasted sweet potato (optional)

• 1 cup chopped kale

• 1 tbsp olive oil

• Sea salt + black pepper

• Optional: 1 fried egg or sprinkle hemp seeds

Method:

Roast or pan-fry sweet potato until golden and soft.

Sauté kale with olive oil until wilted.

Combine and serve with egg or seeds on top.

Why it works:

Kale supports liver detox. Olive oil boosts bile. Sweet potato (if used) is grounding and

adrenal-supportive.

Evening Ritual

• 5-minute meditation or audio wind-down

• Gratitude journaling: “What am I proud of? What am I ready to release?”

Daily Hormone + Gut Tip

You don’t need to be perfect. You just need to be consistent. Your body is always listening, and already shifting.

Congratulations - You Did It!

You just completed 7 days of supporting your hormones, gut, and nervous system in a

powerful, natural way.

Whether you followed every step or just some of it, your body has received the message:

“I’m ready to heal.”

This reset is yours to come back to whenever you need grounding, clarity, energy, or calm.

Keep listening to your body. Keep choosing nourishment over stress.

You don’t need to be perfect, just consistent.

Next Steps (if desired):

• Repeat this reset monthly or seasonally

• Book a 1:1 gut or hormone consultation with Naomi https://p.bttr.to/3thb4gM

• Explore the Origin Pain Relief system for physical release and recovery

https://p.bttr.to/3QJEDQQ

• Or simply start building these habits into your daily life

Thank you for trusting me with your health.

Naomi Gillespie

Functional Health Naturopath | Origin Pain Relief

https://www.originwellness.au/