Julia Young
Registered Nutritional Therapist · juliayoungnutrition.com

Recovery and nourishment go hand in hand. When your body is well-fed, hydrated, and rested, your hormones function more effectively, energy levels improve, and overall wellbeing rises.

Week 8 of the MyOva 90 Day Flow is all about slowing down, giving your body the nutrients it needs, and making meals work for you, not against you. Below are some simple habits you can build into daily life to support recovery while also nourishing your body.

If you're following the 90 Day Flow, this week builds on earlier foundations such as Week 1 Reset & Routine: Laying the Foundations for Hormonal Balance and Liver and Gut Health: The Missing Link in Hormonal Balance, reinforcing how nourishment supports every stage of hormone health.

Plan One Slow, Nourishing Meal Each Week

Slow-cooked dishes like soups, stews, or curries allow flavours to develop while locking in nutrients. Taking time to cook and enjoy these meals supports digestion, signals safety to the body, and can be incredibly restorative. The act of slow cooking encourages you to slow down, connect with your food, and truly savour each bite, which can help reduce stress and promote relaxation, a key part of hormone balance.

Hormonal Balance Support

MyOva Myoplus

4000mg myo-inositol daily alongside vitamin B6, folate, and chromium. Vitamin B6 contributes to the regulation of hormonal activity, folate contributes to normal psychological function and to a reduction of tiredness and fatigue, and chromium contributes to normal macronutrient metabolism and to the maintenance of normal blood glucose levels.

£32.00

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Eat Dinner at Least Two Hours Before Bed

Allowing your body time to digest before sleep supports overnight repair, hormone regulation, and improved sleep quality. Eating too close to bedtime can disrupt digestion and prevent your body from fully entering its restorative sleep phases. This small timing adjustment gives your body the space it needs to repair tissues, balance blood sugar, and regulate hormones overnight.

Add a Rainbow of Colours to Your Plate

A variety of fruits and vegetables ensures a wide range of vitamins, minerals, and antioxidants, plus plenty of fibre. Different colours often indicate different nutrients: orange vegetables are rich in beta-carotene, red fruits provide vitamin C, and leafy greens supply folate and magnesium. These nutrients collectively support hormone production, immune function, and sustained energy throughout the day.

As explored in Blood Sugar Balance: An Underrated Tool for Women's Hormone Health, steady nourishment and fibre intake also play a key role in insulin regulation and metabolic health.

Include Zinc-Rich Foods

Zinc plays a role in normal fertility and reproduction, contributes to the maintenance of normal testosterone levels in the blood, and supports normal macronutrient metabolism. Foods like pumpkin seeds, seafood, eggs, almonds, and oats are simple ways to include zinc in your diet. Aim for variety across the week rather than relying on a single source.

Support Your Thyroid with Selenium and Iodine

Your thyroid regulates metabolism, energy, and overall hormone balance. Selenium, found in two to three Brazil nuts a day, contributes to normal thyroid function, while iodine-rich foods like seaweed, white fish, or eggs support normal production of thyroid hormones. Looking after your thyroid is a foundational part of recovery and hormone support.

Add Dark Leafy Greens Daily

Greens such as spinach, kale, and broccoli are nutritional powerhouses, providing folate, magnesium, fibre, and antioxidants. These nutrients support hormone health, digestion, and steady energy levels. Including greens daily also helps regulate blood sugar and supports liver function, which plays a central role in hormone metabolism, as discussed in Liver and Gut Health: The Missing Link in Hormonal Balance.

Try Herbal Teas

A warm cup of herbal tea is a simple way to support relaxation, digestion, and hydration. Chamomile promotes calm, peppermint aids digestion, and lemon-ginger can help soothe the digestive system. Taking a few minutes for a mindful tea ritual can also reduce stress, which is essential for maintaining hormonal balance.

Daily Ritual Support

MyOva Hormonal Balance Botanical Tea

A caffeine-free loose-leaf blend of spearmint, Ceylon cinnamon, dandelion root, shatavari, ashwagandha and ginger, finished with vitamin B6, which contributes to the regulation of hormonal activity. The botanicals are traditionally used and researched for hormonal wellbeing, offered as a calming daily ritual alongside your other routines.

£24.00

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Avoid Eating in a Rush and Chew Your Food

Taking time to chew your food thoroughly improves digestion, nutrient absorption, and signals your body that it's safe to relax and process food. Eating mindfully can also help prevent overeating and reduce digestive discomfort. Aim to sit down, focus on your meal, and savour each bite rather than eating on the go.

Batch Cook or Meal Prep

Having ready-to-go meals reduces daily stress and decision fatigue. Less stress helps keep hormone patterns more balanced and energy levels more consistent. Even preparing a few meals in advance or chopping vegetables ahead of time can make a big difference in how easy it is to nourish yourself consistently throughout the week.

Treat Food as Nourishment, Not Numbers

Focus on the quality, variety, and enjoyment of your meals rather than calorie counting or restriction. Nourishing your body consistently with nutrient-dense foods is one of the most effective ways to support hormones, fertility, and overall wellbeing. When food becomes a source of nourishment instead of stress, your body is better able to rest, recover, and function optimally.

Small, consistent changes this week, from slow meals and rainbow plates to thyroid support and mindful eating, build a strong foundation for recovery and long-term hormone balance.

What's Next in the 90 Day Flow

Week 8 is about giving your body the rest and nourishment it needs to keep repairing and rebalancing. From here, the 90 Day Flow moves toward long-term integration, helping these habits become second nature rather than a temporary reset.

Related Blogs

• Week 1 Reset & Routine: Laying the Foundations for Hormonal Balance
• Liver and Gut Health: The Missing Link in Hormonal Balance
• Blood Sugar Balance: An Underrated Tool for Women's Hormone Health

Julia Young

Julia is a Registered Nutritional Therapist specialising in hormone health, fertility, metabolic balance, and sustainable nutrition strategies. Through evidence-based dietary and lifestyle support, she helps women strengthen recovery, optimise nourishment, and build strong foundations for long-term hormonal wellbeing. Learn more at juliayoungnutrition.com.

This article is for educational purposes only and does not constitute medical advice. Food supplements should not be used as a substitute for a varied and balanced diet. Please consult your GP or a qualified healthcare professional before making changes to your treatment, diet, or supplementation, particularly if you are pregnant, breastfeeding, trying to conceive, or taking prescribed medication.

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