The general idea is to try to keep one's hormone levels close to where they were around the age of 30. For most women, that means keeping the Estradiol (E2) between 2.0 and 3.3, and keeping the Progesterone-to-Estradiol Ratio (Pg/E2) between 100 and 500.
(1) Start in column 1 and find all rows that match your E2 value.
(2) Go to column 2 and find your Pg/E2 ratio to narrow it down to one row.
(3) Read columns 3 and 4 of that row for amounts and products