Rose Constantine
Online Support Programmes · Practice Better

Support designed for women who are tired of bracing for the next cycle.

Stop living in fear of your hormones.
Start understanding what your body is trying to tell you.

You've tried eating healthier. Supplements. Medication. Pushing through. Ignoring it. Starting over every month. But you still feel like your hormones are dictating your mood, energy, relationships, confidence, and ability to function. These programmes are designed to help you understand what's happening physiologically, stabilise your symptoms, and finally feel like yourself again.

Apply For SupportPersonalised 1:1 support · Online via Practice Better
Registered AfN Nutritionist
University of Surrey
Women's Health Specialist
FAMM Trained
Rose Constantine, women's health nutritionist
Programme
Ongoing 1:1 Support
Fully personalised
Rose Constantine
Women's Health Nutritionist
This isn't just PMS

When your hormones affect the way you think, feel, function, and move through the world.

01

You spend half the month trying to hold your life together.

02

You dread your luteal phase before it even arrives.

03

You don't recognise yourself emotionally.

04

You feel like your brain and body turn against you.

05

You question whether this is just who you are now.

The physiology

Your symptoms have patterns. Patterns have drivers.

Whether you are still cycling with PMS or PMDD, or moving through perimenopause, your symptoms are not random and they are not a personal failing. They are your body responding to real physiological shifts in hormones, neurotransmitters, and nervous system regulation.

Hormones influence mood, cognition, nervous system regulation, energy, sleep, appetite, inflammation, and stress resilience. When something is off, it shows up everywhere — which is why so many women are told it's "just stress" or "just anxiety" when it is in fact a measurable, treatable pattern.

Once we map your patterns and identify the drivers behind them, we can start working with your physiology instead of against it.

MoodCognitionSleepEnergyStressInflammation
Two Programmes · Two Physiological Stages

Because a cycling body and a perimenopausal body need different support.

These are not tiered packages. They are two distinct pathways designed around different hormonal realities, symptom patterns, and recovery timelines.

For women in the throes of perimenopause

The Perimenopause Reset

£266/month · 3 months

Designed for women experiencing irregular cycles, mood instability, exhaustion, overwhelm, anxiety, disrupted sleep, brain fog, and the sense that they no longer feel like themselves.

Included
  • 6 × 1:1 consultations
  • Personalised support
  • Messaging support via Practice Better
  • Tailored nutrition + lifestyle guidance
  • Supplement + testing discounts
  • Ongoing plan refinement
  • Resources + tools
The shift

From feeling constantly pulled apart by hormonal unpredictability to feeling steadier, clearer, calmer, and back in control of your body again.

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For women still cycling with PMS / PMDD symptoms

The Cycle Reset

£200/month · 6 months

A longer-term programme designed to help women understand their cycle patterns, stabilise symptoms over multiple cycles, and rebuild trust in their body.

Included
  • 8 × 1:1 consultations
  • Cycle tracking support
  • Body literacy education
  • Symptom interpretation
  • Messaging support via Practice Better
  • Testing + supplement support
  • 20% supplement + testing discounts
  • Personalised resources
  • Ongoing refinement between sessions
The shift

From living in fear of your luteal phase to understanding your cycle deeply, feeling emotionally steadier, and trusting your body again.

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My Approach

This is not a rigid protocol. It's a personalised process.

Collaborative. Educational. Designed around real life — your capacity, your family, your energy, your nervous system. Focused on sustainable symptom improvement rather than perfection.

CollaborativeEducationalReal-lifeSustainable
  1. 01

    Understand Your Symptoms

    We start by listening properly. Your symptoms, your timeline, your context, and what you've already tried — without dismissal.

  2. 02

    Map Your Patterns

    Together we map how your symptoms move through your cycle, your week, your year — so what feels chaotic begins to make sense.

  3. 03

    Identify Physiological Drivers

    We look at the underlying drivers — nutritional gaps, blood sugar, stress load, sleep, inflammation, thyroid, nervous system — and what's actually relevant to you.

  4. 04

    Implement Sustainable Changes

    Adjustments built around your real life — your capacity, family, energy, and preferences. Educational, not restrictive.

  5. 05

    Refine, Stabilise, Rebuild Trust

    We refine as your body responds. The goal is sustainable symptom improvement — and slowly, trust in your body, returning.

Why this works differently

You do not need more information. You need interpretation, guidance, and support that actually fits your life.

The problem is rarely that women are not trying hard enough. Most are already overwhelmed by conflicting advice, restrictive wellness culture, symptom tracking apps, and being told their blood tests are 'normal'. These programmes provide something different — personalised interpretation, realistic implementation, ongoing refinement, and someone to help connect the dots with you over time.

01

Body Literacy

Understanding your body instead of fearing it.

02

Real-Life Implementation

Support designed around your actual life, not perfection.

03

Ongoing Refinement

Adjustments made as your body responds over time.

04

High-Touch Support

You are not left alone between sessions.

In their own words

The women who arrive here are often exhausted, overwhelmed, and frightened that they will have to face this every cycle.
They leave feeling steadier, clearer, and back in control.

These are women who spent years feeling dismissed, confused, burnt out, emotionally volatile, or frightened by what was happening in their body. Many had already tried supplements, medication, restrictive diets, or simply pushing through alone. The common thread was not that they lacked willpower — it was that nobody had properly helped them understand what was happening physiologically.

"I finally understood what was happening to me."

I spent years believing I was anxious, broken, or simply failing to cope with life properly. Every month I would spiral emotionally and then spend the following weeks trying to pull myself back together before it all happened again. Working with Rose helped me finally connect the dots between my hormones, stress, nutrition, and nervous system. For the first time, I stopped fearing myself.

Lizzie
PMDD + anxiety symptoms

"I stopped accepting exhaustion and overwhelm as normal."

After having children, I genuinely thought feeling exhausted, irritable, emotionally reactive, and completely disconnected from myself was just part of motherhood. Understanding my cycle and learning how to support my body properly changed everything. The support felt realistic, manageable, and personalised to my actual life.

Laura
Postpartum hormone disruption

"I felt like myself again."

I was constantly anxious, tearful, exhausted, and overwhelmed. I thought I was burnt out or losing my mind. Rose helped me understand what my body was actually trying to communicate. The changes were not extreme or restrictive, but over time everything started to feel steadier. I finally trust my body again.

Nina
Perimenopause support
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Support designed for women who are tired of trying to figure this out alone.

How we work together

You are supported between sessions, not just during them.

"This is not about handing you a plan and sending you away. It's about walking through the process with you."

Rose at home

Practice Better Portal

Your private workspace — notes, plans, resources, and our messaging in one place.

Messaging Support

Reach me between sessions. Questions don't need to wait until the next appointment.

Symptom Support

Real-time guidance when symptoms flare or something shifts unexpectedly.

Cycle Review

Regular review of how your cycle and symptoms are evolving — together.

Ongoing Adjustments

Plans refined as your body responds. Nothing is set in stone.

Educational Resources

Curated reading, tools, and explanations — calm body literacy, not information overload.

Accountability

Gentle, structured check-ins so you don't have to hold it all alone.

Food Journal Tracking + Review

A simple way to log food, mood, energy, and symptoms — personally reviewed by me between sessions to spot the patterns shaping how you feel.

Testing Interpretation

Support reading and contextualising relevant testing — what it means for you.

Follow-up Guidance

Clear next steps after every session, sized to your real-life capacity.

Questions, answered

Before you apply.

If you're still cycling and primarily dealing with PMS or PMDD-type symptoms, The Cycle Reset is designed for you. If you're noticing irregular cycles, perimenopausal mood and sleep changes, or that something has shifted in the past few years, The Perimenopause Reset is the right fit. If you're unsure, mention it on your application — I'll guide you.

Most women who arrive here already do. The work isn't about adding more rules — it's about interpretation, refinement, and identifying the gaps that are actually driving your symptoms.

Some tracking is helpful so we can map your patterns, but you don't need a particular app or system. We'll set up something simple and sustainable together.

Yes. The Cycle Reset is specifically designed to support women with PMS and PMDD-type symptoms. This is not a replacement for medical care, but it sits alongside it well.

Absolutely. Many of my clients are also working with their GP, gynaecologist, or psychiatrist. Nutrition and lifestyle support is designed to complement, not replace, the medical care you're receiving.

Sessions are spaced to match the rhythm of your cycle and the pace of change. Roughly every 2–4 weeks, with messaging support throughout.

Messaging support via the Practice Better portal, symptom support, ongoing plan adjustments, and curated resources. You're not left to figure things out alone between calls.

Entirely. There is no template. Every plan is built around your physiology, your symptoms, your life, your capacity, and what is realistic for you right now.

Your application is reviewed personally. If we're a good fit, I'll be in touch with next steps. If another route would serve you better, I'll tell you honestly.

Your next step

Stop trying to survive your hormones alone.

Start rebuilding trust in your body.

You do not need to keep white-knuckling your way through every month.

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Applications reviewed personally · Online support worldwide