Sophia Tremenheere

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Sophia Tremenheere

Hi, I'm Sophia Tremenheere. As a Women's Coach and TEDx Speaker, I help women experience happier, he LEARN MORE: https://bit.ly/PYPprogram

NEXT INTAKE: SIGN UP TO PERFECT YOUR PERIOD: 90-day program empowering you to fix your period problems naturally. This online and fully global program is designed for women who want to take back control of their bodies and reclaim their energy and productivity for optimal success and impact. This program is for you if you experience period problems, such as:
- Low energy, tiredness or fatigue;
- PMS, mood swings, brain frog or anxiety;
- Cramps, painful periods, bloating and food cravings;
- Heavy flows, or irregular or absent periods; or
- Have been diagnosed with polycystic ovarian syndrome (PCOS) or endometriosis.

12/12/2025

I feel it too.

The growing intensity of the year as it draws to an end 🎅 🎄

As you over commit to socials and over indulge all the delicious sweet treats (because they really are delicious) 😋

And as we say “oh go on then, it is Christmas”.🎄

I’m not here to tell you not to eat the mince pie (because I probably would too).

But rather here to remind you to check in with yourself.

Do you need to pause … do you need to take a breath 🧘‍♀️

Do you need to say no or maybe later to a gathering.

Do you need a massage … Do you need to eat a bowl with just some greens in it.

This time of year can be so fast paced, that you may not have even spent a few minutes reflecting on where you body & mind are at.

This week I’ve been in my Inner Winter (my menstruation phase) and I’ve needed more sleep ins than usual ❄️

Rather than judge or punish myself from doing my usual morning movement, I’ve made it an enquiry into how I can nourish myself more. 🏃‍♀️ 😴

I know my future self will thank me - when I do turn up to work & friendsmas feeling balanced and present - rather than depleted, overwhelmed, or even a bit ragey!

So if you’re reading this post - take 3 deep belly breaths and checkin with yourself. What do you need to support yourself RIGHT NOW ✨

11/06/2025

I was inspired to write this post following a real conversation with a client on calories 🥬 🍔

Calories may seem like a smart nutritional move.
Less calories in = Calories deficit, right? 💡

Not exactly….

If you do a quick Google search, a lot of sources on the internet may have you thinking that you need 1,200 calories per day. But this is completely off the mark.

Most research fail to study women and their nutritional needs - nor does it take into account each person’s bioindividuality 🧍‍♀️

For example, your level of exercise or activity, hormones, your lifestyle and work.

It can also be overwhelming and even stressful to calculate calories out every time you go to put something into your mouth 🧮

As a cycling being, each day may be completely different for you 🩸
As you go through the different phases of your menstrual cycle, you will need different amounts of calories, depending what your hormones are doing.

For example, you may find that when ovulating (Inner Summer) you don’t feel as hungry, opting for lighter foods, whereas in the luteal phase (Inner Autumn), you may feel hungrier and so find yourself eating bigger portions and snacking more. Try to avoid judging yourself - and just notice and honour what your body is telling you ☀️ 🍂

But before you start getting your calorie calculator out, there’s one more thing you should know.

Calories do not consider how nutrient dense a food is. For example an avocado is much higher in calories compared to diet coke, however avocados will be much more nourishing for your body, mind and hormones.

Instead of calorie counting, can you focus on adding more nutrient-dense food into your diet. Because the truth is, this is the best way to nourish your body, instead of torturing yourself with restriction.

10/05/2025

🩸 Period pain is common, but it’s NOT normal.
⠀
Before you reach for that painkiller…
Consider this: painkillers can weaken your gut lining and burden your liver — 2 key systems your body relies on for hormone balance and detoxification.
⠀
Which means... they might actually make period pain worse in the long run.

Period pain can be down to a number of reasons (which is why it’s important to understand your bio-individual root cause)...
⠀
💥 But a common root cause I see a lot of with my own clients is inflammation. This causes your body to produce excess prostaglandins — the hormone-like chemicals that contract to shed your uterine lining.
⠀
So what should you do? I recommend focusing on addressing the root cause by reducing inflammation and nourishing your body (instead of just masking the symptoms).
⠀
Try this instead 👇
⠀
🌊 Omega 3s
🐟 wild caught salmon, chia seeds, flaxseed oil, walnuts
⠀
🧘‍♀️ Magnesium
🥬 dark leafy greens, cacao, pumpkin seeds, chickpeas, avocado
💦 a good quality magnesium spray on your lower belly!
⠀
🌻 Vitamin E
🥜 almonds, sunflower seeds, spinach, pomegranate, avocado
⠀
☕ Switch coffee for:
🍫 Turmeric latte or warming cacao to ease inflammation
⠀
💧 Bonus: A few drops of clary sage essential oil on your tummy = a soothing ritual 🌿
⠀
✨ Period pain doesn’t have to be your ‘normal.’

Build a cycle strategy that supports you … from the root cause out.

Comment PAINFREE if you want to learn more & work with me one on one ✨

02/05/2025

Dark leafy greens is one of my favourite foods to introduce to my clients to help support their hormones 🥬

Packed full of fibre & prebiotics, they help feed the gut microbiome and optimise the liver’s function of metabolising toxins and excess oestrogen (a hormone that has a key role in the menstrual cycle mechanism, however also contributes a lot to hormonal symptoms if it’s not optimally metabolising)

The gut & liver are 2 key pillars when it comes to women’s hormones & period health.

Paying attention to your gut & liver health can help combat:
🧨 Period cramps
🧨 Swollen & tender breasts
🧨 PMS
🧨 Bloating
🧨 Acne
🧨 Clots
🧨 Polycystic Ovarian Syndrome
🧨 Endometriosis
to name just a few..

If you’re rubbing your head thinking “what the hell are dark leafy greens” … 🤷🏽‍♀️

Then fear not, let’s hone in on one of the most common dark leafy greens hanging out on the supermarket shelves … Kale 🥬

➡️ Scroll right to be inspired by my 5 meal ideas 🥘

30/04/2025

Yesterday, Facebook reminded me that it’s been 8 years since a pivotal moment in my life … ✨ 🌎

If you are new to following me, then you may be unfamiliar with my journey of becoming a Period & Women’s Hormone Specialist 🩸

I would say it all started when I was 19, when I was diagnosed with Polycystic Ovarian Syndrome (PCOS) … however it wasn’t until I was 29 (a full 10 years later) that the worst & best thing happened.

After travelling a year around Central & South America, I felt exhausted from the intensity of partying. And even more so I felt lost & lonely, having my friends from back home return to the UK after a 2 week stint exploring Peru.

As I sat in a hostel in Cusco one afternoon figuring out my next step, it dawned on me that I hadn’t had a period in a whole 9 months …

It wasn’t unusual for me not to get a regular period.

But 9 months … this was excessive. And no, I wasn’t pregnant.

What I needed was a retreat 🧘🏽‍♀️

I remember some backpackers I met along my trip sharing with me their experience of working in exchange for accomodation.
A few minutes later, browsing the opportunities on the website and I had found the perfect spot.

An organic cafe, yoga, Spanish & surf school located in a quaint & chilled out town - Ayampe in Ecuador.

And it was in that place, after my first yoga class, that my period returned to me.

That very moment showed me the true interconnection between the mind and body 🙏

During my time in the village, I met so many knowledgeable, inspiring people.

Yoga teachers, health coaches & doctors, poets and retreat hosts.

Fascinated and intrigued, I reaped as much information as I could from them … the science of the body, the spirit of the body & soul, their own experiences & teachings

The more I learned, the more I wanted to share this information 📣

Period problems & hormone imbalances impact women & menstruators beyond the physical - it hits our confidence!

I left the village 2 months later, sad to drive away from such a transformational journey. I wasn’t the same woman who arrived. But I also knew I had work to do if I wanted to help as many women & menstruators as possible.

06/03/2025

Odds are if you are a woman or menstruator … you’ll have feel disadvantaged by your cycle somehow.

Burn out and fatigue having to show up to work every day …

Having to take a sick day or take a pill bc your period pain left you feeling deliberated.

Feeling emotional or sensitive … mixed up with bursts of “get this s**t done” … leaving you confused by what the fff is going on with your hormones 🤷🏽‍♀️

All while you turn around and observe your male peers and friends who seem to go through the work day in the most natural way.

Of course, it doesn’t help that we are facing push back & barriers and politicians and policies (even when we think we are finally getting somewhere with equality).

If you’d ask me ten years ago, I’d say being a woman and menstruator can suck biologically.

But my work as a Period Coach & Menstrual Cycle Educator has proven to me that in fact that we can use our menstrual cycle to our advantage to fuel our creativity, innovation & self care.

Sound kinda crazy? Then hear HOW all for yourself at the this Saturday. Marking International Women’s Day I’ll show you how to work with your menstrual cycle rather than against it.

You’ll also hear from a panel of inspiring creatives … and you can make your own ceramic v***a 👄

Comment IWD and I’ll send you the ticket link.

🎟️ $15
📅 Saturday 8 March, 12 - 6pm
📍 Lord Gladstone, Chippendale

06/02/2025

New Podcast Alert 🚨

Hormone health is connected with the overall pillars of health. After all, hormones can affect everything from blood sugars, growth and fertility, libido, immune system and even sleep 😴 🌱

So when I learned that there are communities around the world where their lifespans are much higher than the average person … AND living without chronic illnesses … I wondered …

What lifestyle and nutrition habits do they integrate to live a long, happy and healthy life?

And how can we also integrate it into our life so we can improve our health too.

After looking at different studies and documentaries, I recorded a solo 20-minute podcast where I pull upon the key principles focusing on one place - Ikaria, an island just off Greece 🇬🇷

After all the Mediterranean diet is notorious for its healthy food and being part Greek Cypriot 🇨🇾 myself … this community seemed like the obvious choice to share my own experience with these principles.

You can listen to the episode by dropping a comment below with the word BLUE and I will send you the direct link 🎤

27/12/2024

This coming weekend & week, there’s ALOT going on so I thought it would be useful to share on here as a reminder.

Saturday 28 December
🧘🏽‍♀️ Vinyasa yoga, 8.30 - 9.20am
🧘🏽‍♀️ Hatha yoga, 3 - 3.50pm
📍 Manly Aquatic Centre, book thro members portal

Sunday 29 December
🧘🏽‍♀️ Flow yoga, 7.45 - 8.35am
🧘🏽‍♀️ Yin yoga, 3 - 3.50pm
📍 Manly Aquatic Centre, book thro members portal

Monday 30 December
🩸 Perfect Your Period members, 6 - 7pm
We have our live coaching calls (see calendar for details on how to join). If you can’t make it, remember to fill in the Q&A form.

🧘🏽‍♀️ Vinyasa yoga, 7.30 - 8.20pm
📍 Manly Aquatic Centre, book thro members portal

Wednesday 1 January
🧘🏽‍♀️ Mindful Morning Club, 3 - 4.30pm
📍 Collins Beach (different location to avoid any crowds). Book through the MMC IG page .manly
We’ve got the Full Moon on the 31 Dec AND obv entering a new year, so this month’s theme will be all about setting ourselves up for 2025.

Do reach out if you have any Qs - hope to see you at one of these events ☀️ 🌊

15/10/2024

I can’t believe it - today marks my 4-year anniversary when I got on the TEDx Stage in Sydney ❌🎤👏

This moment was so much more than a personal achievement …

It was the opportunity to pave way for open conversations and break the taboo topic of periods 🩸 whilst looking at ways we can look after our planet 🌍

When I reflect upon my advocacy work around menstruation, I recognise and appreciate that it’s been tough work.

From people commenting that I was having some kind of mental break down, letting me know they were unfollowing me (good) to organisations even trying to censor me.

But this work has all been worth it - just knowing I’ve had a positive impact on at least one person’s life would be worth it. But I am grateful that this figure is so much higher 🥰

And this gratitude does not come from a place of ego - but rather the acknowledgment that raising awareness of the impact physically, mentally & emotionally that our menstrual cycle, hormones & periods have on our wellbeing goes a long way in itself.

And so when we can then take that awareness piece so we can take action to help improve the way women & menstruators experience our periods long term …

Well, then that’s where the real ripple effect happens ✨

There is still SO much to do … I’m only just starting …
Thank you to my TEDx talk 😉

Ps if you haven’t watched my TEDx talk - or want a replay > head to my bio ⬆️

14/10/2024

Just because you have been diagnosed with Polycystic Ovarian Syndrome (PCOS) does NOT mean you are infertile.

If you have PCOS, you have every chance of falling pregnant.

If I was trying to get pregnant with PCOS, then here is what I would do:

1️⃣ First off, I would avoid going on the hormonal birth control (HBC). It is a myth that the HBC will regulate your cycle. The HBC is a bandaid and does the complete opposite by shutting down ovulation … and the ‘period’ you think you are having from it is just a withdrawal bleed from the synthetic hormones.

2️⃣ Use the Fertility Awareness Method (FAM) to identify when I am ovulating. Many people with PCOS still ovulate (even if it is irregular or delayed). And as we know in order to get pregnant, you just need one egg to be fertilised by one s***m. By using FAM you can successfully identify your fertile window & peak day of ovulating, making sure you are having s*x at the right time with you partner to get pregnant (I can’t tell you how important this is and how even those who don’t even have PCOS are are unable to get pregnant just ‘cos they aren’t having s*x at the optimal time).

3️⃣ Understand the root cause of your PCOS. The type of PCOS differs person to person, and so I highly recommend working with a health care professional like myself to identify YOUR root cause. For example some people may find that their root cause is driven by adrenal fatigue whilst others may be due to the post pill (which technically isn’t a type of PCOS however many people may receive this misdiagnosis and therefore is one of the second most common types of PCOS).

I also want to emphasis that PCOS CAN also be put into remission, meaning if you make nutrition and lifestyle changes, then you can go on and experience a healthy, regular and pain free period 🩸 🌱 AND have children.

If you want to learn more on a free introductory call about how I can support you with my programs & services, then DM me the word PCOS ⭐️

07/10/2024

Body literacy is everything ✨

It helps you to understand how YOUR body, mind, soul & spirit works

Which is completely different from anyone else 🧎‍♀️‍➡️

Once you have that understanding, you can use it to help guide your decisions in life and as a self-care tool

✨ honouring your cyclical being
✨ connecting with your intuition
✨ meeting yourself where you are at
✨ recognising what lights you up

Honestly, it’s one of the things that deeply helps to heal your hormones that’s simplify not spoken enough or acknowledged.

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Sydney, NSW

Website

http://www.sotremendous.com/

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