✨ “Hi lady, I put this guide together like I would for a close friend - sharing the exact steps that helped me transform. Inside you’ll find simple, real-life ways to shift your nutrition, fasting, movement, supplements, sleep, and mindset - so you can feel stronger, calmer, and more like yourself again.”

“When I was searching for answers, all I found was fear-driven advice. That’s why I made this guide: to give women like us a calmer, clearer path. These pages share what’s worked for me and is backed by experts - so you can spend less time stressing and more time thriving.”

🧠 Mindset Change

“I used to Google every symptom and spiral into panic. Sound familiar? The truth is, stress only makes things worse. What helped me was flipping the script: instead of asking ‘What’s wrong with me?’ I started asking, ‘What is my body trying to tell me?’ That tiny shift—from fear to curiosity—changed everything.”

🥦 Nutrition:

Nourish with Whole Foods, aim for 25 g of fiber daily from vegetables, fruits, legumes, and whole grains. Include protein with every meal (lean meats, fish, eggs, tofu, beans) to support muscle, skin, and hormone balance, and focus on whole, unprocessed foods and reduce added sugars and ultra-processed snacks.

Try this:

• Eat lots of vegetables, you should target around 3.5 pounds of vegetables a week (25g of fiber daily).

• Prioritize protein (80g+ daily). Hard-boiled eggs are a simple option, chicken breast is low in calories if you want to lose some weight.

• Drink plenty of water, and eat complex carbs (potatoes, sweet potatoes), healthy fats (olive oil,

avocado, nuts).

• Sauerkraut is great for gut health.

• Avoid sugar at all costs - it causes inflammation and headaches but cravings pass. Avoid alcohol and sweets,they are hard for the body to process.

• Opt for decaf coffee.

• Use filtered water.

Tip: Pack 1000 calories of healthy food daily for work to avoid temptations.

⏰ Fasting & Macros

Practice Gentle Fasting, try 12–14 hours overnight fasting (example: finish dinner by 8 pm, eat breakfast at 8–10 am). Keep hydration high with water and herbal teas during fasting hours, and listen to your body - fasting is flexible, not restrictive.

Some tips:

• What works best for me is intermittent fasting 16:8. It’s hard at first, but gets easier. If after 2 weeks it’s still difficult and you feel headaches and low energy, your food may not be nutritious enough. With 16 hours you give enough time to your body to detox and digest all the food from the day.

• Track macros and calories: high protein and fat diet is recommended. When you start trcking your macros you will see opportunities in your nutrition

• Aim for a 3,500-calorie deficit per week to lose weight; maintain with 0–1000 calorie deficit a week.

• Be cautious when training - you’ll need more calories and will feel hungrier.

🏋️ Move Your Body

Move Every Day, aim for 10,000 steps per day (walking, light cardio, or active movement).

Keep it joyful - dancing, yoga, or outdoor activity all count.

Try this:

• 10,000 steps per day - make it fun and go outdoors if possible.

• Do resistance training. Add strength or resistance training 2–3x/week to maintain bone and muscle health.

• Meditate and relax - cortisol is high in this phase of life and contributes to many symptoms. Try to always be in an state of joy even when things are hard. Meditate or practice breath-work 5–10 minutes daily. Journaling, gratitude practice, or quiet reflection also count. Aim to lower stress loads, as stress can strongly impact hormones, sleep, and mood.

💊nSupplement Your Body

These are the supplements that have made the biggest difference for me - and they’re backed by science too:

• Magnesium, Vitamin D, K, Collagen, Colostrum, Probiotics/Prebiotics are great for me.

• Choose powder forms for better absorption.

• Be cautious- many multivitamins lack clinically effective dosages, so supplement smartly.

🌙 Sleep Well

• Use a fan for airflow - even with A/C.

• Cooling bed sheets help improve comfort.

• On nights with poor sleep, melatonin can help.

• Prioritize going to bed early for recovery and balance.

Transformative Results

Through these steps, my friends and I have seen remarkable results:

• 25 pounds lost.

• Reduction in belly fat and inflammation.

• Glowing skin.

• Longer, fuller hair.

• Overall extraordinary well-being.

This program is not a quick fix - it’s a lifestyle shift. By addressing nutrition, fasting, movement,

supplements, sleep, and mindset together, the body restores balance, lowers stress, and thrives

naturally. Each pillar supports the others, creating lasting transformation.

The Femstate™ Women Transformation Program is designed to save time and remove the overwhelm from health advice. Follow this guide, share it with friends, and remember that your body is not broken - it’s speaking. With curiosity, balance, and consistency, transformation is within reach.

Follow us in Instagram @femstateus.

✨ “This isn’t about being perfect - it’s about creating flow, balance, and joy in your everyday life. Small steps, practiced consistently, lead to lasting transformation.”

⚖️ “This guide is here to inspire and support you, but it is not medical advice. It reflects personal experience combined with wellness practices and is meant for educational purposes only. Always check with a qualified healthcare provider before making changes to your health routines.”

Get in Touch with femstate™

Would you like to feel steady and supported every day, with routines designed to keep wellness simple and clean? We’ll share tips to help.