Free hormone quiz
What is your body trying to tell you?
Acne, PMS, anxiety, cravings and irregular cycles aren’t random. They cluster in patterns. Find yours in about 5 minutes and get the first 3 things to try.
- Check what sounds like you
- See your hormone pattern
- Start your first 3 steps
Made by Maddie, FDN-P and Board Certified Health Coach. I spent most of my 20s chasing “mystery” symptoms before a root-cause approach finally gave me answers.
You’re mostly
The Stressed & Wired Pattern
you’re running on stress hormones
You’re mostly
The Estrogen Dominance Pattern
estrogen is outweighing progesterone
You’re mostly
The Low Progesterone Pattern
your luteal phase needs love
You’re mostly
The Androgen & Insulin Pattern
insulin is in the driver’s seat
Your result
No strong pattern showed up
keep your foundations steady
When blood sugar swings and stress stays high, your body puts cortisol, your survival hormone, ahead of your reproductive hormones. That can lower progesterone, make PMS and breakouts worse, and leave you exhausted AND anxious.
Your first 3 steps
- Breakfast within an hour of waking: savory, ~30g protein, and coffee only after food
- Protein, fat and fiber at every meal, and eat every ~4 hours
- Trade 2 HIIT sessions for walking, yoga or strength, and get sunlight within 30 minutes of waking
Bonus: Magnesium glycinate at night, and no phone for the first 30 minutes of your day.
Estrogen isn’t bad! But when it’s high compared to progesterone, or your body isn’t clearing it well, you feel it: heavy painful periods, PMS, bloating, tender breasts. Your liver and gut are what clear used estrogen.
Your first 3 steps
- Poop daily. It’s how estrogen leaves your body: fiber, water with minerals, magnesium and movement
- Cruciferous veggies daily (broccoli, Brussels sprouts, cabbage) plus a raw carrot salad
- Cut back on alcohol and swap plastics and fragranced products as you run out
Bonus: Castor oil packs 3–4x a week (not on your period) and ground flax.
Progesterone is made after you ovulate. It’s calming, it supports sleep, and it holds your cycle steady. Stress, under-eating, low carbs and depletion (common after birth control) can all mean less ovulation and less progesterone.
Your first 3 steps
- Eat enough, especially the week before your period, with at least ~150g carbs a day
- Prioritize B6, magnesium and zinc: salmon, turkey, pumpkin seeds, avocado, grass-fed beef
- Track your cycle (length, spotting, basal body temp) to see whether and when you ovulate
Bonus: In bed by 10:30, and scale back intense workouts in your luteal phase.
When insulin runs high, it signals your ovaries to make more testosterone: oily skin, jawline acne, unwanted hair, irregular cycles. This pattern overlaps with PMOS (formerly PCOS), so it’s worth testing. It was my pattern too!
Your first 3 steps
- Protein first at every meal, and never eat carbs “naked”
- Walk 10 minutes after meals and strength train 2–3x a week
- Remove dairy/whey and refined sugar for 30 days and watch your skin
Bonus: Ask for fasting insulin, HbA1c, total and free testosterone, DHEA-S and SHBG on your next labs. Talk to your provider before any supplement.
Good news! Keep the basics going (blood sugar, sleep, daily movement), and if one symptom still bugs you, it’s worth a closer look.
Your first 3 steps
- Protein at every meal
- Morning light and a steady bedtime
- Move every day, gently
You also scored for . That’s the norm, not the exception: stress and blood sugar affect progesterone, which affects estrogen, which shows up in your skin. They’re connected.
Give these a few weeks and track as you go. If the same symptoms keep showing up cycle after cycle, there’s usually a root cause underneath that food and lifestyle alone won’t reach.
and you don’t have to figure it out alone
A short training on why your pattern keeps coming back, and the order we work in.
This quiz is educational, not medical advice, and not a diagnosis. Talk with your provider before making changes, especially if you’re pregnant, breastfeeding or on medication.