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Your Resource Library
Your life-as-medicine resource vault
Every guide here is designed to be read once, practiced consistently, and integrated slowly. You do not need to consume everything. Start with one guide that speaks to your biggest question right now. Let that land before reaching for the next one.
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Try a different keyword, or browse by category using the filters above.Start here if you are new to The Collective, or if you are stabilizing sleep, energy, blood sugar, or nervous system regulation. These guides cover the essential biology every woman should understand before layering in more advanced support.
Core Values: Start HERE
Everything starts with core values. Constipation. Migraines. Anxiety. Fertility. When you live out of alignment with your values, your body pays the price. This exercise helps you identify what actually fuels you.
The Tantric 10: Your Forever Foundations
The ten core practices that build your vitality from the inside out. Pick 1-2 to focus on every two weeks. See how much can change in three months with these alone.
Cyclical Living: A Cheat Sheet for Body Rhythm
Your body moves in seasons. This guide gives you the map back to yourself: when to push, when to pull back, and when to let your body's wisdom lead.
The Eat With Pleasure Guide
The clinical nutrition knowledge every woman should have been taught. Blood sugar balance, mineral-rich meals, protein support, and hormone-supportive recipes that actually taste good.
Essential Bloodwork and Optimal Ranges Guide
A guide to reading your bloodwork through a functional medicine lens. Foundational panels, hormone and fertility markers, and the optimal ranges where your body actually thrives.
My Favorite Books: The Literary Apothecary
Curated reading recommendations organized by theme. The books that have shaped my clinical thinking and the ones I hand to every woman I work with.
Limiting Beliefs: A Framework for Rewriting What Holds You Back
A step-by-step framework for identifying, dismantling, and rewriting the beliefs that quietly stand between you and the life you actually want.
Start here if you experience energy crashes, afternoon fatigue, sugar cravings, brain fog, irritability between meals, or disrupted sleep. Blood sugar stability is foundational to every other hormonal and metabolic system.
Blood Sugar Balance Cheat Sheet
How to pair meals to prevent spikes and crashes, movement strategies that support insulin sensitivity, and food hygiene tips to improve digestion and glucose response.
Caffeine Weaning Guide
If caffeine is running your cortisol rhythm instead of supporting it, this guide walks you through weaning in a way that does not leave you wrecked.
Adrenal Nourishment Guide
Your adrenals run on minerals, protein, and regulated cortisol patterns. This guide covers the nutritional and lifestyle foundations for restoring adrenal resilience.
Adrenal Mocktail Recipes
Mineral-rich, hydrating mocktail recipes that support adrenal function and blood sugar stability. Easy to make and easy to love.
Easy and Delicious Recipes
Citrusy Quinoa Salad, Rainbow Quinoa Salad with Chicken, Zucchini Pizza Bites, and Chocolate Almonds. Hormone-supportive and genuinely good.
Start here if you are experiencing PMS, irregular cycles, estrogen dominance symptoms, thyroid questions, period pain, low libido, or hormonal shifts at any life stage. These guides provide high-level hormone education and pattern recognition. For structured recalibration and sequencing, Hormone Alchemy is the next step.
Vaginal Infections and Wellness
Five important vaginal infections and conditions every woman should understand, plus the role of pH and glycogen in natural protection. Glycogen is almost never talked about and it matters enormously.
Feminine Archetypes
A practical guide to the seven feminine archetypes, how to identify which energy you are currently embodying, and how each archetype shows up in your body, relationships, and health patterns.
Feminine and Masculine Energy Reflection
A guided journal prompt for recalibrating your inner polarity. Use this when you feel dysregulated, disconnected, or curious about what is moving beneath the surface.
The Science of Desire: SES and SIS Stimuli Exercise
A body-based framework for understanding what turns you on, what shuts you down, and how desire actually works. Use this when libido feels inconsistent or absent.
The Science of Manifestation: Aligning Your Brain to Your Intentions
How your salience network, Reticular Activating System, attention network, and executive control network work together to shape what becomes possible in your life.
Start here if you feel wired but tired, anxious, unable to rest, emotionally reactive, or stuck in a survival loop. Nervous system regulation is the foundation everything else is built on. These guides provide the physiology and tools for regulation.
Nervous System Awareness Guide
A visual map of your nervous system states from safety and connection to activation and shutdown, plus practical tools for each state. Polyvagal Theory made clinically clear and immediately usable.
Fist-in-Hand: A 30-Second Somatic Release Exercise
Stored tension does not always respond to deep breaths and good intentions. This simple tool helps discharge pent-up survival energy. Especially powerful during moments of rage, overwhelm, or freeze. I do it every day.
Breathwork Cheat Sheet
The breathing patterns that actually shift your nervous system state. Clear, concise, organized by what you need in the moment: calm, energy, focus, or sleep.
Grounding Through the Senses Guide
The 5-4-3-2-1 practice for grounding yourself in the moment plus an introduction to sensual eating. A game changer for how you relate to food, eroticism, productivity, and pleasure. And it makes you less bloated.
Emotions vs. Sensations Cheat Sheet
A practical cheat sheet for identifying emotions and their corresponding body sensations. Neither good nor bad — just information your body is trying to communicate.
Somatic Movement Guide
Conventional and nonconventional somatic movement practices to help your body move emotion and stored energy out. Easy things you can do to help your body process what your mind holds.
Rose, Bud, and Thorn: A Daily Reflection
A quick daily reflection to anchor you and build the habit of noticing what is moving in your life. Takes 2 minutes. Changes everything about how you close a day.
Time to Rest: Your Way
Seven types of rest and how to identify which one your body is actually asking for. Rest is not all about being horizontal. What type of rest calls to you now?
My GO-TO 10-Minute Guided Meditation
I created this years ago and come back to it again and again. Builds visual anchors for safety and regulation. Especially powerful for anxiety, sleep, and learning to hold that emotions are temporary. What is your paint and what is your picture?
Super Milieu: Decluttering for Alignment
Outer order as nervous system hygiene. Your immediate physical environment shapes your physiology and your sense of self whether you are conscious of it or not. A KonMari-informed process with embodied inquiry.
Better Sleep Cheat Sheet
The practical sleep hygiene foundations that actually shift sleep quality. Circadian rhythm support, cortisol timing, light exposure, and what to do when your brain does not want to stop.
Start here if you experience bloating, constipation, irregular digestion, food sensitivities, skin issues, or suspect your gut is connected to your hormones. These guides address foundational gut and drainage education. For deeper sequenced gut repair, Hormone Alchemy contains the full protocol.
Daily Lymph Massage: The Essential 7
One of the most powerful yet overlooked tools for drainage, detox, and nervous system regulation. Light sweeping pressure following the Essential 7 sequence. Takes a few minutes. Changes how your body feels.
Ayurvedic Lymph Essentials
Abbey Joy Healing's top tips for Ayurvedic lymphatic self care. Traditional practices that support lymph flow, drainage, and tissue health through an embodied, seasonal lens.
Ayurvedic Self Care Practices
A companion guide to the Lymph Essentials. Daily and seasonal self care practices from an Ayurvedic framework for supporting the body's drainage and renewal cycles.
Ayurvedic Breast Care
Simple tips and techniques for caring for your breasts with lymphatic massage and Ayurvedic practices. Shared by Abbey Cmiel of Abbey Joy Healing.
DIY: How to Test Your Stomach Acid at Home
Low stomach acid contributes to bloating, gas, nutrient deficiencies, reflux, and fatigue. The baking soda test gives you functional insight without a lab. For pattern recognition, not formal diagnosis.
Detox Starter Kit
What are you putting down? What expectation are you letting go of? What are you detoxing? Detox is not just cellular. It is emotional, energetic, and relational too.
Scar Tissue Breakdown
How to break down and heal scar tissue to encourage lymphatic and blood flow. Includes cupping, gua sha, castor oil protocols, and Abbey Cmiel's specific product recommendations.
Practical protocols for acute situations. Getting sick, traveling, recovering, managing period pain, supporting your liver. These are the guides I reach for when something specific is happening in your body right now. Start with what is most relevant to your current situation.
Immune Support When Getting Sick
Start at the first signs of illness and continue for one week. Viracid, Biocidin Throat Spray, Liposomal Vitamin C, Zinc 30, Vitamin D3/K2, NAC, Inflammatone, SBI Protect, and bone broth. All doses included.
Stomach Bugs and Traveler's Diarrhea
Sacro B, oil of oregano, activated charcoal, trace minerals, GI Revive, and bone broth. What I reach for when your gut needs emergency support, whether at home or abroad.
Period Pain and Cramps
Period pain is common but not normal. Magnesium glycinate, crampbark tincture, fish oil, Inflammatone, Vitamin D3/K2, Vitamin E, and thiamine for severe cramps. All doses included. Give three months.
Post-Antibiotic Gut Support
A 60-day structured gut rebuild phase. MegaIgG2000, GI Revive, Sacro B, Ther-Biotic Complete, Sunfiber. Introduce one at a time. Includes which can be used during the antibiotic course and which to start after.
COVID Support Protocol
Quercetin, Vitamin C, Zinc, Vitamin D3, NAC, and Melatonin. Start at first symptoms or after exposure. All doses included with the mechanism of action for each.
Alcohol Support and Hangover Recovery
Before, during, and after. NAC before, GI detox at bedtime, electrolytes and bone broth the next day. Supporting your liver to process alcohol more efficiently reduces inflammation and speeds recovery.
Holistic Post-Op Pain Relief
Curcumin, Boswellia serrata, CBD, magnesium glycinate, arnica, and omega-3s. Timing matters for each. Always verify with your care team regarding when to resume after surgery.
Sauna Protocol: Low and Slow
For women using infrared sauna as a tool for drainage, detox, nervous system repair, and mitochondrial support. Start at 120-130°F for 10-15 minutes. This is not about how long you can last.
Weight Loss Resistance: The Foundations
Safety before strategy. Tantric 10 foundations, protein targets, nervous system regulation, and drainage pathway support. Your body does not lose weight when it feels unsafe. Start here before adding anything else.
January Resolution Setting: The Case for Wintering
January is a new year but it is still winter. This guide makes the case for hibernating before dreaming. Set intentions from a place of replenishment, not depletion. Includes a beautiful PDF to write yours in.
My curated product recommendations and member discounts. Everything here is something I use personally or recommend in my private practice. Start with Fullscript for supplements. Use the screening tools before swapping body and home products.
Fullscript: Your Supplement Store
All supplements referenced in these guides are available through your Fullscript account under the Whole Womanhood Collective and Hormone Alchemy plan. Active membership required for discount access.
Whole Womanhood LabShop
Order functional lab testing directly with your Collective member discount. DUTCH hormone metabolism testing, GI Map, and more. When you are ready to uncover what conventional medicine missed.
When to Take Your Supplements: Timing Matters
Vitamin D3/K2, Magnesium, B-vitamins, Omega-3s, Inositol, Creatine, Collagen, electrolytes, CoQ10. The timing cheat sheet so your supplements work with your body and do not just create expensive urine.
Castor Oil Pack: Queen of the Thrones
The castor oil pack I use and recommend. Use code Lera10 for a discount. Apply to liver area before sleep to support bile flow, lymph drainage, and gut motility. One of my top recommendations for women at any stage.
My Favorite Resources for Screening Home and Body Products
Think Dirty, Yuka, Clearya, DetoxMe, EWG Skin Deep, and SkinSAFE. Six resources I actually use. Start low and go slow. Always start with products that list fragrance in the ingredients.
CBD for Sleep, Pain, and Inflammation
Charlotte's Web, Soul CBD, Mary's Nutritionals, Lazarus Naturals, and Wyld CBD. All without THC. Includes transdermal options for targeted pain. Supporting the endocannabinoid system for nervous system regulation, sleep, and inflammation.
Vital on Vacation: My Travel Kit
Everything I pack: daily core supplements, sleep support, acute situation tools, and body and skin care. Organized by category so you can build your own travel kit without the chaos of packing blind.
How to Properly Wash Pesticides Off Produce
Even organic fruits and vegetables come from soil with pesticide exposure. Three simple methods using salt water, baking soda, or vinegar. The goal is not fear. It is awareness and simple action.
The Lazy Girl's Epsom Salt Foot Soak
Block the drain, add two to three inches of warm water and one cup of epsom salt, take your shower. Get the magnesium absorption benefits while doing the thing you were already going to do. That is it.
Detox Bath Recipe
Two cups epsom salt, one cup baking soda, optional Thieves essential oil. A mineral-rich soak that draws out toxins, replenishes magnesium, and supports the body's natural cleansing processes.
Bentonite Clay Armpit Detox
One tablespoon bentonite clay, one teaspoon apple cider vinegar, one to two teaspoons water. Draws out toxins and heavy metals, balances underarm microbiome. Especially helpful when transitioning to natural deodorant.
Ginger Brew for Inflammation and Pain
A concentrate that is extremely easy to make. Great for nausea, inflammation, arthritis, osteoarthritis, and menstrual pain. Blend four inches of ginger with water, strain, store in the fridge, use a tablespoon in hot water daily.
How to Clean Your Castor Oil Pack
Instructions have changed. Do not use the washing machine. Hand wash with natural dish soap or the vinegar solution method. Complete care instructions so your pack lasts.
Make Your Phone Red for Better Sleep
Triple click the side button on your iPhone to turn the screen deep red so melatonin production is not disrupted at night. Settings: Accessibility, Display and Text Size, Color Filters, Color Tint. Set Accessibility Shortcut to Color Filters. Done.
Sun Support Protocol
Internal support before, during, and after sun exposure. Astaxanthin, Vitamin C, E, Omega-3s, Zinc. Clean mineral sunscreen recommendations that pass EWG, Clearya, and Yuka. Adrenal cocktail recipe included.
Your physiology is not a problem to fix.
It is a language to learn.
Choose one guide. Practice it. Let your body respond before reaching for the next thing. That is how this works. That is how everything changes.
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