# HS Cookbook & Hub
## The Cysterhood
Welcome to the Cysterhood
Take Your Life Back from HS.
Let's feed our bodies, soothe our skin, and manage our inflammation—without losing our minds. No toxic diet culture here.
Grab the Free Flare-Ready Grocery List
— The BIG CYSTER
## Meet The Big Cyster
Meet Your BIG CYSTER
I’ve been where you are—in the bandages, in the pain, and feeling alone in the dark.
If you’re reading this, you probably know the "HS Shuffle." It’s that thing we do where we wake up, immediately scan our bodies for new flares, and mentally calculate how much pain we’ll be in by 5:00 PM. And start canceling plans because it’s hard to clean the wounds on the go; and the smell…. Thats all about to change for you 🥰
I’m Megan, but around here, just consider me your BIG CYSTER. I started this CYSTERHOOD because I was tired of the medical world giving me vague unsupported clinical answers and the internet giving me impossible fad diets. I was told to ”exercise more”, "just lose weight" and "simply cut out every food you actually enjoy."
When you’re dealing with the physical and emotional drainage of Hidradenitis Suppurativa, being told to overhaul your entire life overnight isn't just hard—it’s incredibly insulting.
Why I'm Different
I’m not a doctor. I’m not a "wellness influencer" living a perfect, flare-free life in white linen pants.
I’m a woman who has cried in grocery store aisles because I couldn't find anything "safe" to eat. I’m someone who has missed out on more life than I want to admit, because of a Stage 3 flare. I’ve done the research, I’ve been the guinea pig, and I’ve finally found a way to live that doesn't feel like a constant battle of punishments.
This is Your Safe Space
The Cysterhood is a place for the girls who are tired of hiding and feeling ashamed. Whether you’re currently in a "Green Zone" (feeling great!) or a "Red Zone" (struggling to move), there is a seat for you at THIS table. We are reclaiming our kitchens, our bodies, and our confidence.
I’m so glad you’re here, Cyster.
Let’s get to healing—one day at a time.
Love, Your BIG CYSTER 💜
https://d6yvfl55smr7u.cloudfront.net/assets/zd05yrbv-1773803707015-living-with-hs-our-anthem.mp3
https://d6yvfl55smr7u.cloudfront.net/assets/uh791oyb-1773803707209-living-with-hs-our-anthem.mp4
Living with HS: Our Anthem
## Our Philosophy
The Diet Trap
If you've been researching HS diets, you are probably terrified. The internet tells you to cut out dairy, nightshades, sugar, yeast, and gluten all at once. If you try to do that on Day 1... you will burn out, cry in the grocery store, and order a pizza.
We are going to change ONE meal a day. That's it.
Love, Your BIG CYSTER 💜
Disclaimer: I am your Big Cyster, not a registered dietitian. These recipes avoid common HS triggers and focus on anti-inflammatory whole foods. Always consult your medical team!
## HS 101: Start Here
HS 101: Start Here
Just got diagnosed? Deep breath. You are safe now.
What is HS?
Hidradenitis Suppurativa (HS) is a chronic, auto-inflammatory skin condition. It is NOT contagious. It is NOT caused by poor hygiene. Your immune system is simply overreacting.
| Step | Action | Detail |
| --- | --- | --- |
| 01 | Ditch the Loofah | Stop scrubbing. Switch to hands only and gentle, fragrance-free washes. |
| 02 | Audit Your Wardrobe | Friction is the enemy. Wear loose, breathable cotton or bamboo fabrics. |
| 03 | Identify Triggers | Start tracking your flares against stress, hormones, and diet to find your personal pattern. |
## The Hub
The Cysterhood Hub
Your safe space on the internet.
| Title | Description | Icon |
| --- | --- | --- |
| The 'Vibe Check' Blog | Short, punchy posts about the mental health side of HS—dealing with scars, dating with HS, and 'the grocery store cry.' | :icon-pen-tool: |
| Community Map | A simple directory where you can find HS-aware dermatologists or local support near you. | :icon-map-pin: |
| The Vault | A password-protected area for cookbook owners to access video demos of the 'Low-Energy' prep methods. | :icon-lock: |
## Hall of Fame
Hall of Fame
Real Cysters. Real Relief. Real Lives Reclaimed.
| Name | Quote | Transformation |
| --- | --- | --- |
| Sarah J. | I cried reading the first page of the Vault. For the first time in 12 years, I didn't feel broken. | From Stage 3 daily flares to 6 months flare-free using the Core Protocols. |
| Michelle T. | The 'Wound Geometry' guide literally changed my life. I can walk without wincing. | Finally stopped ripping her skin with incorrect bandages. |
| Amanda R. | I brought the Medical Advocate Binder to my derm and she actually listened. No more generic 'lose weight' advice. | Secured proper pain management and biologics after years of gaslighting. |
## Flare-Up First Aid Kit
Free Guide
Flare-Up First Aid Kit
5 holistic, science-backed tools to calm your nervous system, balance your blood sugar, and soothe a PCOS or HS flare-up fast.
Welcome to Your BIG CYSTER First Aid Kit.
If you downloaded this guide, chances are your body is feeling a little loud right now. Maybe you are dealing with a painful HS nodule, a sudden cystic breakout, or bone-deep fatigue.
**You did not cause this flare-up by being 'bad' or 'lazy,' and your body is not broken.**
Flare-ups are just your body's dashboard engine light blinking. In the CYSTERHOOD, we don't attack our bodies. We partner with them. Here are 5 gentle, powerful tools you can use today.
| Tool | Description | Icon |
| --- | --- | --- |
| Tool #1: Clothe Your Carbs | Don't eat a 'naked carb'. Pair it with fat/protein to stop the insulin spike and cool the inflammatory fire. | :icon-apple: |
| Tool #2: Compassionate Skin Protocol | Wash gently with bare hands, apply a warm compress, and wear loose clothing to eliminate friction. | :icon-droplets: |
| Tool #3: The 4x4 Box Breath | Inhale for 4, hold for 4, exhale for 4, hold for 4. Stimulates the vagus nerve to turn off the stress response. | :icon-wind: |
| Tool #4: 2-Minute Somatic Shake-Out | Put on an upbeat song and gently shake your hands, bounce on heels, and shimmy shoulders to discharge adrenaline. | :icon-activity: |
| Tool #5: The Neutrality Reframe | Say out loud: 'My body is experiencing an inflammatory response. My worth is not determined by the state of my skin.' | :icon-eye: |
Ready to step out of survival mode?
Join the VIP Waitlist for the CYSTERHOOD course!
## The Survival Kit
Product 18 (Free)
Ultimate HS Survival Supply List
Stop wasting money on stuff that doesn't work. Here is exactly what you need in your cabinet to manage HS like a boss.
Stop Walking Through Walgreens in Pain.
I’ve spent thousands of dollars over the last 30 years on bandages that didn't stick, soaps that burned, and "miracle" creams that did absolutely nothing.
I created this list so you don't have to do the guesswork. These are the "Holy Grail" items that are in my bathroom right now. I’ve organized them by category so you can build your "Survival Kit" one piece at a time.
| Category | Items | Icon |
| --- | --- | --- |
| The Shower & Prep Station | Hibiclens, PanOxyl 10% Wash, Aztec Secret Clay, Bragg's ACV, Unscented Epsom Salts. (Never use a loofah!) | :icon-shower-head: |
| The "Wound Geometry" Kit | DuoDERM Extra Thin Sheets, Mepilex Border Lite, Silver-Infused Bandages, 3M Blue Silicone Tape, 4x4 Woven Gauze, Tegaderm Film. | :icon-package-plus: |
| The Veteran's Cabinet | Vicks VapoRub, PRID Drawing Salve, Zinc Oxide (40%), Woven Cotton Rounds, Medihoney. | :icon-archive: |
| Daily Lifestyle Essentials | Electric Trimmer, The Ordinary Glycolic Acid 7%, Bamboo Underwear, Portable Bidet, Puppy Training Pads. | :icon-shopping-bag: |
Download the Free Checklist
## The Shop
The Shop
Everything you need to manage your flares, carefully curated.
| Name | Price | Image |
| --- | --- | --- |
| The Cookbook | $29.99 |  |
| The Master Vault | $99.99 |  |
| Inner Circle Membership | $19.99/mo |  |
## Master Vault Sales Page
The Master Vault
A library of digital survival guides to bridge the gap between your diagnosis and your daily survival.
Unlock the Foundation Bundle ($39)
Get all four pillars below for one low price, plus the 'One-A-Day' Anti-Inflammatory Cookbook absolutely free. A $63 Value!
| Title | Hook | Description | Price | Icon |
| --- | --- | --- | --- | --- |
| Guide #1: The Wound Geometry Guide | Stop fighting your bandages and start moving again. | Your body isn't a flat surface, so why use flat bandages? Learn the 'Big Cyster' hacks for securing bandages in high-friction zones so they stay put without skin-ripping adhesives. | $12 | :icon-box: |
| Guide #2: Systemic Advocacy Toolkit | Your paycheck shouldn't suffer just because your skin is. | Your corporate shield. Get the exact scripts you need to request FMLA, secure reasonable accommodations, and handle HR. Stop apologizing and protect your career. | $15 | :icon-shield-check: |
| Guide #3: Psychosocial Workbook | Reclaim your confidence, your relationships, and your spark. | HS tries to steal your self-image. Get scripts for 'The Talk' with new partners, tips for parenting through the pain, and exercises to remember you are worthy of love. | $12 | :icon-heart-handshake: |
| Guide #4: Grooming Protocol | The 'Daily Operations' manual for a sting-free life. | From the 'No-Sting' shower routine to the ultimate HS-safe wardrobe overhaul, learn which fabrics and deodorants reduce the environmental friction that causes flares. | $12 | :icon-droplets: |
## The Master Vault
The Master Vault
All my tools, templates, and protocols in one place.
Unlock the entire CYSTERHOOD library. From the complete holistic protocols to daily routines, and step-by-step guidance on how to speak to your dermatologist. This is the blueprint to reclaiming your body.
| Feature | Icon |
| --- | --- |
| Medical Advocate Binder Templates | :icon-folder-heart: |
| Complete Diet & Recipe Indexes | :icon-utensils: |
| Advanced Wound Care Geometries | :icon-bandage: |
| The Full Inflammation Audit | :icon-activity: |
## Course Sales Page
The CYSTERHOOD Course
A 6-week roadmap to cooling your inflammation, reclaiming your confidence, and putting HS in remission.
Signature Program
$297
Enroll Now & Start Healing
| Week | Title | Description |
| --- | --- | --- |
| Week 1 | Root Cause Discovery | Identify your specific triggers beyond just 'diet'. |
| Week 2 | The Nourishing Protocol | How to eat for your hormones without starving yourself. |
| Week 3 | Somatic Healing | Re-regulating a nervous system that has been trapped in survival mode. |
## The Inner Circle Membership
The Inner Circle
A membership for women taking their lives back.
| Feature |
| --- |
| Monthly Group Coaching |
| Private Community Access |
| Exclusive Content Vault |
## The HS Trigger Tracker
The HS Trigger Tracker
Your daily companion to identifying what causes your flares.
Track your diet, stress, cycle, and sleep to crack the code on your body's unique language.
| Label | Icon |
| --- | --- |
| Dietary Intake | :icon-utensils: |
| Stress Levels | :icon-activity: |
| Sleep Quality | :icon-moon: |
## The Kitchen Guide
The Kitchen Guide
A gentle approach to nourishing your body without restriction anxiety.
Cooking when you're exhausted and in pain is nearly impossible. That's why this guide focuses on 'low-energy' prep, anti-inflammatory staples, and a guilt-free philosophy towards food.
| Rule | Description |
| --- | --- |
| 01. Clothe Your Carbs | Never eat a naked carb to prevent insulin spikes that trigger flares. |
| 02. The 80/20 Rule | 80% whole anti-inflammatory foods, 20% living your life without guilt. |
| 03. Low-Energy Prep | Batch-cooking basics on your good days so you have safe food on your bad days. |
## The Cookbook
The Anti-Inflammatory Cookbook
Real food for real life. No impossible diets.
| Category | Recipe | Time |
| --- | --- | --- |
| Breakfast | Protein-Packed Oat Bake | 15 min |
| Lunch | Anti-Inflammatory Glow Bowl | 10 min |
| Dinner | One-Pan Turmeric Salmon | 25 min |
| Snack | Golden Milk Fat Bombs | 5 min |
## The Intimacy Guide
The Intimacy Guide
Navigating relationships, dating, and physical connection when you have HS.
You are worthy of love, desire, and comfort. Learn how to communicate your needs, manage pain during intimacy, and rebuild confidence in your own skin.
| Topic | Description |
| --- | --- |
| The Conversation | How to talk to a new partner about your condition. |
| Comfort Protocols | Positioning and prep to minimize friction and pain. |
## The Flare-Up Boss
The Flare-Up Boss
Take control when the inflammation hits.
When a flare hits, panic makes it worse. This protocol gives you step-by-step instructions on what to do in the first 24 hours to calm the nervous system and manage the wound safely.
| Step | Action | Icon |
| --- | --- | --- |
| Phase 1: Soothe | Warm compress and Epsom salt soak. | :icon-thermometer: |
| Phase 2: Protect | Apply correct wound geometry padding. | :icon-shield-check: |
| Phase 3: Regulate | Hydrate and practice 4x4 box breathing. | :icon-droplet: |
## The Mental Health Workbook
Mental Health Workbook
Healing the emotional scars.
The hardest part of HS isn't always physical. Unpack the anxiety, body grief, and trauma in a guided, safe way.
| Name |
| --- |
| Reframing the Mirror |
| Writing to Your Body |
| Releasing Resentment |
## Holistic & Home Remedy Guide
Holistic & Home Remedies
Natural ways to soothe, draw, and heal.
When prescription creams fail, sometimes the simplest ingredients work best. Discover safe, effective, and natural tools to manage your flares at home.
| Name | Use For |
| --- | --- |
| Medical Grade Honey | Open wound healing and antibacterial protection. |
| Vicks VapoRub | Drawing deep, blind cysts to the surface. |
| Epsom Salt Baths | Soothing inflammation and reducing pain. |
## The Wardrobe Overhaul
The Wardrobe Overhaul
Dressing for comfort without losing your style.
Friction is the enemy of HS. Tight waistbands, synthetic fabrics, and underwire can trigger a flare in hours. We’re swapping them out for breathable, gentle fabrics that still make you feel like the confident boss you are.
| Rule | Detail | Icon |
| --- | --- | --- |
| Bamboo is Best | Naturally antimicrobial and incredibly soft. Swap your standard underwear for seamless bamboo. | :icon-leaf: |
| The Seam Check | Inspect the inner thigh and armpit seams of clothes before buying. Rough serged edges will cause micro-tears. | :icon-scissors: |
| Bralette Freedom | Ditch the underwire. Opt for longline seamless bralettes that don't dig into the inframammary fold. | :icon-shirt: |
## The Travel Guide
The Travel Guide
Never cancel a vacation because of a flare again.
Traveling with a chronic skin condition requires strategy. From TSA-approved liquid bandages to handling a flare-up in a hotel bathroom, here is how you pack for peace of mind.
| Item | Purpose |
| --- | --- |
| Travel Bidet | A lifesaver for gentle cleaning in public restrooms or airplanes. |
| Mini First Aid Kit | Always keep a stash of Mepilex borders, alcohol wipes, and a mini drawing salve in your carry-on. |
| Soft Ice Packs | Ask flight attendants or hotels for ice to fill these and reduce immediate swelling. |
| Loose Transit Wear | Airports mean sweating and sitting. Wear the softest, loosest linen or cotton you own. |
## The Wound Care Geometry
The Wound Care Geometry
Stop ripping off healthy skin. Learn how to tape like a pro.
Armpits, groins, and under-breasts are not flat surfaces. Slapping a standard square bandage on a curved, moving joint is a recipe for disaster. Let's master the art of "Wound Geometry."
| Technique | Description | Icon |
| --- | --- | --- |
| The 'V' Cut for Armpits | Cut a V-shape into your Mepilex border before applying. It allows the arm to raise without pulling the center pad off the wound. | :icon-scissors: |
| The Barrier Layer | Never apply adhesive directly to a recurring flare spot. Use a barrier spray (like Cavilon) first so the tape doesn't take the skin with it when removed. | :icon-shield: |
| The 'Window' Method | For draining areas, create a window with silicone tape and place a non-stick gauze pad inside. You only change the pad, leaving the tape border intact for days. | :icon-layout-template: |
## The Partner's Guide
The Partner's Guide
How to love someone with HS.
It is hard to watch the person you love be in pain. It is even harder when you don't know how to help. This guide is for the partners who want to support, understand, and show up without causing more stress.
| Type | Action | Icon |
| --- | --- | --- |
| DO | Ask 'Do you need me to fix it, or just listen?' Sometimes we just need to complain about the pain. | :icon-check-circle: |
| DON'T | Suggest they just 'take a shower' or 'try that new cream.' Unsolicited advice feels like blame. | :icon-x-circle: |
| DO | Learn the tape. Helping apply a tricky bandage in a hard-to-reach spot is the ultimate act of love. | :icon-check-circle: |
| DON'T | Take it personally when intimacy is off the table. A groin flare makes movement agonizing, let alone sex. | :icon-x-circle: |
## Digital Toolkit
Digital Toolkit
Downloads, trackers, and cheat sheets.
Stop trying to keep all of this in your head. The mental load of a chronic illness is exhausting. Let the paper do the work.
| Name | Description | Icon |
| --- | --- | --- |
| Symptom & Trigger Log | Track your food, stress, sleep, and flare locations to crack your personal code. | :icon-file-text: |
| The Grocery Cheat Sheet | A quick visual guide to anti-inflammatory swaps you can take to the store. | :icon-shopping-cart: |
| Medical Appointment Prep | Questions to ask your dermatologist so you don't get rushed out of the room. | :icon-stethoscope: |
Access All Downloads
## The Teenager's Guide
The Teenager's Guide
A survival guide for high school and puberty with HS.
Being a teenager is hard enough. Add in hormonal shifts, gym class, and painful skin lesions, and it can feel impossible. But you are not alone, and you are not 'dirty.' Let's get you through this.
| Topic | Advice | Icon |
| --- | --- | --- |
| Gym Class Excuses | Have your parents or doctor write a blanket note for PE. You do not need to explain your skin to your coach. | :icon-clipboard: |
| Locker Room Swaps | Use unscented wipes (like WaterWipes) in the stall if you can't shower immediately. Swap to fresh cotton underwear. | :icon-droplets: |
| The Deodorant Swap | Stop using antiperspirants on active flares. Switch to a glycolic acid toner on a cotton pad to kill odor bacteria safely. | :icon-flask-conical: |
Note for Parents: Do not force diet restrictions on your teen. Focus on adding nourishing foods, reducing stress, and finding a compassionate dermatologist.
## Movement & Comorbidity Masterclass
Movement & Comorbidity Masterclass
Exercise doesn't have to hurt.
We know the cycle: Doctors tell us to lose weight to help our HS, but moving causes friction, which causes flares. We are breaking that cycle today with somatic, low-friction movement.
| Title | Description | Icon |
| --- | --- | --- |
| Somatic Shaking | Discharge cortisol without causing friction in the underarms or groin. | :icon-activity: |
| Water Therapy | Weightless movement that takes the pressure off inflamed joints. | :icon-droplets: |
| PCOS Integration | Cycle-syncing your movement to prevent insulin spikes. | :icon-refresh-cw: |
## Grooming Guide
Grooming Guide
Safe hair removal & hygiene for sensitive skin.
Shaving over a flare is a recipe for disaster. But wanting to feel put-together is completely valid. Let's talk about how to groom safely without aggravating your HS.
| Type | Rule |
| --- | --- |
| DO | Use electric trimmers with a guard to avoid breaking the skin barrier. |
| DON'T | Use dull razors or dry shave. Ever. |
| DO | Consider laser hair removal if it is accessible to you. |
| DON'T | Wax over active flares or newly healed skin. |
## Career Toolkit
The Career Toolkit
Navigating the workplace with an invisible illness.
You don't owe your employer your medical history, but you do deserve accommodations that allow you to thrive. Let's build your professional safety net.
| Title | Description | Icon |
| --- | --- | --- |
| The Desk Stash | Keep a small, discreet bag with backup bandages, wipes, and a change of clothes in your drawer. | :icon-briefcase: |
| Ergonomic Setup | Requesting standing desks or specialized seating to reduce pressure points during long shifts. | :icon-monitor: |
| HR Communication | Scripts for requesting WFH days or flexible hours during a severe flare, without oversharing. | :icon-message-square: |
## Parenting Guide
Parenting with HS
You are a good mom, even when you can't get off the couch.
The guilt of not being able to chase your kids around the park during a bad flare is heavy. But your children don't need a perfect, pain-free parent—they just need you.
| Activity | Description |
| --- | --- |
| Horizontal Parenting | Floor puzzles, movie marathons, and reading books in bed. Let the kids bring the play to you. |
| Age-Appropriate Honesty | Explaining to kids that 'Mommy's skin is sick today, so we have to be gentle,' without scaring them. |
| The 'Yes' Basket | A special bin of toys or snacks that only comes out on bad flare days to make it feel special rather than restrictive. |
## Sleep & Pain Protocol
Sleep & Pain Protocol
Because 'just go to sleep' is insulting when you are in agony.
Pain-somnia is real. When your body is fighting a flare, turning your brain off feels impossible. We need a targeted routine to trick the nervous system into resting.
| Step | Action |
| --- | --- |
| 01. The Pillow Fortress | Strategically place pillows to keep pressure off armpits or inner thighs while sleeping. |
| 02. Magnesium Soak | A warm bath with unscented epsom salts 90 minutes before bed to drop body temp and relax muscles. |
| 03. Vagus Nerve Reset | Ice pack on the chest or forehead for 5 minutes to shock the parasympathetic nervous system into 'rest' mode. |
## The Inflammation Audit
The Inflammation Audit
Find the hidden triggers in your daily life.
Diet is only one piece of the puzzle. Environmental stressors, sneaky chemicals in household products, and chronic stress all keep your baseline inflammation dangerously high.
| Area | What to Check | Icon |
| --- | --- | --- |
| Laundry Room | Ditch scented detergents and fabric softeners. Switch to free & clear immediately. | :icon-droplets: |
| Bathroom Cabinet | Check deodorants for aluminum and heavy fragrances. Opt for clinical-grade natural alternatives. | :icon-shield: |
| Kitchen Pantry | Hidden industrial seed oils (canola, soybean) in processed snacks. Swap for olive or avocado oil. | :icon-coffee: |
| Mental Space | Are you chronically tense? A clenched jaw signals danger to your immune system. | :icon-brain: |
## Medical Advocate Binder
Medical Advocate Binder
Never get gaslit by a doctor again.
This is your ultimate tool for the dermatologist's office. A printable, fillable binder to track your symptoms, document your flares, and demand the care you actually deserve.
| Point | Icon |
| --- | --- |
| Pain tracking logs that translate your daily struggle into clinical data. | :icon-activity: |
| Scripts on how to advocate for stronger pain management. | :icon-message-circle: |
| Checklists for when to request biologics or specialized wound care. | :icon-clipboard-check: |
Download the Binder
## Holiday Survival Guide
Holiday Survival Guide
Navigate the season without the stress flares.
| Tip | Description | Icon |
| --- | --- | --- |
| The 'Plate Armor' | How to navigate family dinners without answering questions about your diet choices. | :icon-shield: |
| Strategic Rest | Scheduling mandatory horizontal hours between events to keep baseline inflammation low. | :icon-battery-medium: |
| Safe Swaps | Bringing your own flare-safe versions of holiday classics so you never feel left out. | :icon-gift: |
## The CYSTERHOOD Course
The CYSTERHOOD Course
A 6-Phase Journey to Reclaiming Your Body
This isn't another strict diet plan. It's a comprehensive, compassionate overhaul of how you interact with your body, your environment, and your triggers.
| Phase | Name |
| --- | --- |
| Phase 1 | Root Cause Identification |
| Phase 2 | Nourishing Your System |
| Phase 3 | Soothing & Wound Care |
| Phase 4 | Somatic Healing |
| Phase 5 | Self-Love & Intimacy |
| Phase 6 | Sustainable Lifestyle |
## Phase 1: Root Cause
Phase 1
Root Cause Protocol
We stop guessing and start tracking. You will learn how to identify your unique hormonal, dietary, and environmental triggers without restriction.
| Module | Icon |
| --- | --- |
| The 'Hidden Trigger' Body Map | :icon-search: |
| Blood Sugar vs. Immune Response | :icon-activity: |
| The 7-Day Baseline Audit | :icon-calendar: |
## Phase 2: Nourishing
Phase 2
Nourishing Your System
No more plain chicken and broccoli. Learn how to cook rich, comforting meals that actually lower inflammation and keep your blood sugar stable.
| Module | Icon |
| --- | --- |
| The 'Clothed Carb' Method | :icon-utensils: |
| Low-Energy Prep Hacks | :icon-coffee: |
| Anti-Inflammatory Spice Cabinet | :icon-flame: |
## Phase 3: Soothing
Phase 3
Soothing & Wound Care
Master the physical management of flares. The right bandages, the right tape geometry, and the right soothing methods to reduce pain.
| Module | Icon |
| --- | --- |
| Wound Taping Geometry | :icon-scissors: |
| The Epsom Reset Protocol | :icon-droplets: |
| Draining Painlessly | :icon-shield: |
## Phase 4: Somatic
Phase 4
Somatic Healing & Movement
How to move a body that hurts, and calm a nervous system that is stuck in overdrive.
When your skin is splitting, the last thing you need is a high-intensity workout. Here, we learn how to flush stress hormones, stimulate lymphatic drainage, and find joy in movement again without causing friction or pain.
| Lesson | Title | Description | Icon |
| --- | --- | --- | --- |
| 4.1 | The Vagus Nerve Reset | Learn 3 simple breathing and humming techniques to immediately pull your body out of "fight or flight" mode. | :icon-wind: |
| 4.2 | Frictionless Fitness | Horizontal Pilates, water therapy, and yoga flows designed specifically for flare days. | :icon-activity: |
| 4.3 | The 2-Minute Shake Out | A somatic practice to physically discharge the adrenaline and cortisol keeping your inflammation high. | :icon-zap: |
## Phase 5: Self-Love
Phase 5
Reclaiming Your Reflection
From medicalized detachment to genuine self-love and intimacy.
HS changes how we see ourselves. We learn to avoid mirrors and fear intimacy. This phase is about un-learning the shame, finding body neutrality, and letting ourselves be seen and loved, scars and all.
| Lesson | Title | Description | Icon |
| --- | --- | --- | --- |
| 5.1 | Body Neutrality 101 | How to stop viewing your body as a broken machine and start viewing it as your partner. | :icon-heart: |
| 5.2 | The Intimacy Blueprint | Navigating dating, physical intimacy, and communicating your needs without apologizing for your skin. | :icon-users: |
| 5.3 | Grief & Acceptance | Holding space for the life you thought you'd have, while beautifully stepping into the one you do. | :icon-sun: |
## Phase 6: Lifestyle
Phase 6
The Lifestyle Design
Building a life that accommodates your body, instead of forcing your body to fit your life.
Healing isn't just about diet and bandages—it's about how you live every single day. In our final phase, we design your environment for success. From your closet to your travel bags, we make life easier.
| Lesson | Title | Description | Icon |
| --- | --- | --- | --- |
| 6.1 | The Wardrobe Audit | Ditching restrictive clothing and curating a breathable, stylish closet that won't trigger friction flares. | :icon-shirt: |
| 6.2 | Travel & Social Survival | How to pack a portable flare kit, navigate airports, and set boundaries at social events. | :icon-plane: |
| 6.3 | The Medical Advocate | How to command respect in the doctor's office and demand the comprehensive care you deserve. | :icon-file-text: |
## FAQ
Frequently Asked Questions
You’ve got questions, your Big Cyster has answers.
| Question | Answer |
| --- | --- |
| Is this a substitute for seeing a dermatologist? | Absolutely not. This course is designed to work *alongside* your medical team. We cover the lifestyle, diet, and daily management tools that doctors rarely have time to teach during a 15-minute appointment. |
| Will I have to cut out all my favorite foods? | No! We do not believe in extreme, punishing diets. We teach the 'Clothed Carb' method and gentle ingredient swaps so you can manage insulin resistance without crying in the grocery store. |
| Does this work for Stage 3 HS? | Yes. Whether you are in Stage 1 or Stage 3, inflammation management is crucial. The Wound Care Geometry and Soothing protocols are especially helpful for advanced stages. |
| How long do I have access to the course? | You have lifetime access! You can go at your own pace, revisit modules during a flare, and access all future updates we add to the core curriculum. |
Still have questions? Reach out to our support team.
## Blog: PCOS & HS
The Link
PCOS & HS: The Sister Conditions
Why these two conditions show up together, and how managing your insulin is the key to calming both.
If you have Hidradenitis Suppurativa, there is a very high chance you also have Polycystic Ovary Syndrome (PCOS). Doctors often treat them like two completely different problems—sending you to a dermatologist for one and an endocrinologist for the other.
But they share a massive common denominator: **Insulin Resistance and Hormonal Imbalance.**
When your insulin spikes, it triggers your body to produce more androgens (like testosterone). These androgens stimulate the apocrine glands in your skin, which can lead to blocked follicles and the painful boils we know as HS.
This is why "just losing weight" isn't helpful advice. The root cause isn't your weight; it's how your body is processing glucose.
In the CYSTERHOOD, we tackle both conditions at once by stabilizing blood sugar gently—without starving ourselves.
Read the Full Deep-Dive
## Connect With Us
Let's Connect
Join the Cysterhood on social, or drop us a note. You are not alone.
| Platform | Handle | Icon |
| --- | --- | --- |
| Instagram | @thecysterhood | :icon-instagram: |
| TikTok | @yourbigcyster | :icon-smartphone: |
| Email | hello@thecysterhood.com | :icon-mail: |
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## Legal Disclaimer
Medical Disclaimer
The content provided on The Cysterhood (including all guides, courses, downloads, and social media content) is for informational and educational purposes only.
I am a fellow HS warrior sharing my personal experiences and research, not a licensed medical professional, dermatologist, or registered dietitian.
Nothing here is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site.
:icon-shield-alert:
## Terms & Policies
Terms & Policies
| Title | Content | Icon |
| --- | --- | --- |
| Privacy Policy | We respect your privacy. Any personal information or health data you share within the Cysterhood is kept strictly confidential. We will never sell your data to third-party advertisers or pharmaceutical companies. | :icon-lock: |
| Refund Policy | Due to the digital nature of our downloads, courses, and toolkits, all sales are final. We believe deeply in the value of our content, but we cannot offer refunds once digital goods have been accessed. | :icon-refresh-ccw: |
| Community Guidelines | The Cysterhood is a safe space. Hate speech, body shaming, and unsolicited medical advice are strictly prohibited. We reserve the right to remove anyone who violates these core community pillars. | :icon-users: |
## Social Media Launch Plan
Phase 1: Pre-Launch
Social Media Launch Plan
Building anticipation, establishing authority, and gathering our Cysters.
| Platform | Focus | Content Type | Icon |
| --- | --- | --- | --- |
| TikTok | Viral Reach & Education | Raw 'Day in the Life' vlogs, quick wound care hacks, and myth-busting trend sounds. | :icon-smartphone: |
| Instagram | Community & Deep Dives | Aesthetic infographics, carousel guides for recipes, and intimate Stories updates. | :icon-instagram: |
| Pinterest | Evergreen Search | Highly pinned graphics for 'HS Diet,' 'PCOS Flare Remedies,' and 'Inflammatory Swaps.' | :icon-image: |
Launch Goal: 10k Waitlist Signups
## Affiliate Revenue Ecosystem
Affiliate Revenue Ecosystem
Monetizing the "Survival Kit" ethically and transparently.
The Cysterhood recommends dozens of specialized products—from medical-grade bandages to specific supplements. By leveraging affiliate partnerships with trusted brands, we create a passive revenue stream that supports the platform while genuinely helping our community.
| Category | Target Brands | Icon |
| --- | --- | --- |
| Wound Care & Skincare | Mölnlycke (Mepilex), 3M, Hibiclens, PanOxyl, CeraVe | :icon-bandage: |
| Supplements & Nutrition | Ovasitol, Thorne, Pure Encapsulations, Thrive Market | :icon-pill: |
| Lifestyle & Apparel | Boody (Bamboo underwear), Skims, Amazon Storefront | :icon-shirt: |
## The Empire Blueprint
The Empire Blueprint
Scaling the Cysterhood from a community to a global health movement.
| Phase | Title | Description |
| --- | --- | --- |
| Year 1 | Digital Authority | Launch Core Course, Cookbook, and Master Vault. Establish massive social footprint and affiliate revenue ecosystem. |
| Year 2 | The Membership Model | Launch 'The Inner Circle' monthly subscription for ongoing support, live Q&As, and monthly updated recipes/protocols. |
| Year 3 | Physical Products | Develop and launch 'The Cysterhood Essentials' physical line: HS-safe body wash, specialized soothing balms, and friction-free apparel. |
| Year 5 | The Summit & Advocacy | Host the first Cysterhood Live Summit. Partner with medical boards to update outdated HS treatment protocols globally. |
## UGC Portfolio
Partnerships
UGC & Brand Portfolio
Authentic, high-converting content for brands that align with the Cysterhood mission.
| Value | Label |
| --- | --- |
| 9.2% | Avg. Engagement Rate |
| 85% | Female Audience (18-45) |
| High | Trust & Conversion |
What I Offer
• TikTok/Reels Video Creation
• Product Integration & Reviews
• Dedicated Blog Posts
• Newsletter Sponsorships
• Long-term Brand Ambassadorship
Request Media Kit
## Trigger Assessment Quiz
Trigger Assessment Quiz
Discover your personal flare triggers.
| Question | Option 1 | Option 2 |
| --- | --- | --- |
| When do your flares usually happen? | Around my period | After eating certain foods |
| How does stress affect your skin? | Instant breakout within 24 hours | No noticeable difference |
| What happens when you wear tight clothing? | Friction causes painful nodules | I don't notice a connection |
Get My Results
## Dear BIG CYSTER
Dear BIG CYSTER
Real advice for the hardest parts of living with HS.
| Author | Question | Answer |
| --- | --- | --- |
| Anonymous, 24 | How do I explain my scars to a new partner? I'm terrified they'll be disgusted. | You are not your scars. Start the conversation outside the bedroom. Be honest, clinical, and brief. If they are the right person, they will only care about your comfort. |
| Sarah, 31 | I feel so guilty when I have to cancel plans because I can't walk. | Release the guilt. Your friends want you there when you're well, not suffering in silence. 'My chronic illness is flaring up' is a complete sentence. |
## Where to Start
Where to Start
Choose the path that fits your journey.
| Tier Name | Price | Description | CTA |
| --- | --- | --- | --- |
| The Basics | Free | Get the Survival Kit, Grocery List, and weekly newsletter. | Start Here |
| The Master Vault | $47 | Full access to all guides, the cookbook, and the HS 101 protocol. | Unlock Vault |
| The Inner Circle | $29/mo | Monthly live calls, new recipes, and a private support community. | Join Community |
## Podcast Hub
The Cysterhood Podcast
Listen in on raw, unfiltered conversations about HS, hormones, and healing.
| Episode | Title | Duration |
| --- | --- | --- |
| Ep. 01 | Why 'Just Lose Weight' is the Worst Advice | 45 min |
| Ep. 02 | Wound Care Hacks I Wish I Knew Sooner | 32 min |
| Ep. 03 | Navigating Intimacy During a Flare | 50 min |
## Press & Media Kit
Press & Media Kit
Changing the narrative around Hidradenitis Suppurativa.
| Value | Label |
| --- | --- |
| 100k+ | Community Members |
| 5M | Monthly Impressions |
| 50+ | Media Features |
Download Full Media Kit (PDF)
## SOS Flare-Up
SOS Flare-Up Help
If you are in pain right now, start here.
| Action | Description | Icon |
| --- | --- | --- |
| Warm Compress | Apply a warm, damp towel to the area for 10-15 minutes to encourage natural draining. | :icon-thermometer: |
| Vicks VapoRub | Apply to closed nodules to help them come to a head (do not use on open wounds). | :icon-droplets: |
| Loose Clothing | Remove any tight bands or synthetic fabrics. Switch to loose cotton immediately. | :icon-shirt: |
If you have a fever, red streaks, or intense sudden swelling, please seek medical attention.
## Build Your Routine
Build Your Routine
Small, gentle steps to take back your day.
| Time of Day | Task |
| --- | --- |
| Morning | Drink 16oz of water before coffee |
| Morning | Take Ovasitol / Supplements |
| Morning | Gentle wash with hands (no loofah!) |
| Evening | Change bandages (Wound Geometry) |
| Evening | Apply warm compress to active flares |
| Evening | Wear loose, bamboo sleepwear |
Morning Routine
Evening Routine
## Trigger Body Map
Trigger Body Map
Common flare zones and how to soothe them.
| Zone | Treatment Protocol |
| --- | --- |
| Underarms | Avoid tight seams. Use Hibiclens in the shower, and switch to aluminum-free natural deodorants or just an AHA toner. |
| Groin / Inner Thighs | Wear seamless bamboo underwear. Apply a hydrocolloid bandage to closed nodules to reduce friction from walking. |
| Under Breasts | Switch to wireless, breathable cotton bras. Keep the area dry using a gentle powder or barrier cream. |
## Daily Affirmation
A Note From Your Cyster
| Affirmation |
| --- |
| Your body is not broken. It is just communicating. |
| You are worthy of love and intimacy exactly as you are right now. |
| Resting is not failing. It is how you heal. |
| Your scars are proof that you survived. They do not diminish your beauty. |
Give me another reminder
## Emotional Journey
How is your body feeling today?
| Level | Name | Message |
| --- | --- | --- |
| 0 | Green Zone | You're feeling good! No active flares. This is the perfect time to build healthy habits, move your body, and prep flare-friendly meals. |
| 1 | Yellow Zone | You feel a flare coming on. Drink water, stop eating refined sugar today, and switch to loose clothing immediately. |
| 2 | Red Zone | You are in active pain. Cancel your non-essential plans. Apply warm compresses, take your pain management, and rest. You are allowed to stop. |