What’s So Special About the Menstrual Cycle?
For centuries, women’s menstrual cycles have been misunderstood, ignored, and even shamed.
But the truth? Your cycle is a built-in guide to energy, creativity, and intuition. It’s not something to ‘deal with’ but in fact something to embrace since itʻs naturally built into your body.
If you’ve ever felt out of sync, exhausted, or disconnected from your body, learning to honor your natural rhythm could be the missing piece. Let’s break it down.
The Four Phases of Your Cycle
Each phase of your menstrual cycle brings its own unique energy, strengths, and needs. When you work with these shifts instead of against them, everything from your productivity to your well-being begins to flow more naturally.
Iʻve experienced the most profound self-transformation by learning to honor my bodyʻs cueʻs because of my cycle.
Menstrual Phase (Winter) | Days 1 - 5
Your body releases what is no longer needed through menstruation, as the uterine lining is shed.
At the end of your cycle, estrogen and progesterone levels fall. This essentially triggers your uterus to start contracting, which can be felt as cramps.
Energy is naturally lower here and your attention turns inward. Fatigue, sensitivity and more reflective moods are common, making this a natural time for rest, quiet reflection and renewal.
Think of it as a built-in reset button. Your bleed can be your report card of the past few months so notice the characteristics of each flow.
Best for: Journaling, setting intentions, and prioritizing rest.
Nourish with: Warm, iron-rich foods like soups, stews. Iron-rich foods like leafy greens and grass fed meats will help replenish blood loss. Magnesium can help relax uterine muscles and reduce cramps.
Movement: Gentle stretching, yin yoga, or slow walks. Nothing too crazy here, just focus on getting some steps in.
Follicular Phase (Spring) | Days 6 -14
As estrogen rises, your body prepares for ovulation. Ladies this is the phase where we feel besttt. Our brain releases follicle stimulating hormone (FSH) to the ovaries, telling them to mature follicles. Science is so cool.
One of these follicles will develop into an egg that will soon be released and travel through the fallopian tube.
Estrogen also influences neurotransmitters like serotonin and dopamine, which support mood, motivation and mental clarity.
As levels increase, you might feel more social, focused and emotionally open.
Your energy begins to lift, creativity blooms and its go time. This phase is well suited for starting new projects, sharing ideas and taking action on what feels fresh and aligned.
Best for: Brainstorming, planning, and saying ‘yes’ to new experiences. This is the best time for trying new things!
Nourish with: Light, fresh foods like smoothies, salads, and fermented foods. Protein and healthy fats here help to support hormone production.
Movement: Strength training, increased cardio, dance, pilates, or anything playful.
Ovulatory Phase (Summer) | Days 15 -17
This is often the most outward-facing phase of the cycle, marked with confidence, magnetism and social energy.
Estrogen peaks here, triggering the surge of luteinizing hormone (LH) and leads to the release of a mature egg.
Your cervical mucus becomes clear and stretchy to support sperm survival. Testosterone also rises which can increase libido and overall vitality.
And yes, testosterone plays an essential part in multiple bodily functions for women.
Best for: Socializing, networking, and having important conversations.
Nourish with: Hydrating foods like watermelon, cucumbers, to help support cervical mucus protection. Cruciferous vegetables (like broccoli and cauliflower) help the liver process excess estrogen effectively.
Movement: High-intensity workouts, strength training, moderate to challenging hikes, dance.
Luteal Phase (Autumn) | Days 18 - 28
The luteal phase is most often overlooked. It calls for a slower, inward pace.
After ovulation, progesterone rises to support a potential pregnancy. This hormone has a calming effect on the nervous system. When increasing, energy often turns inward and the body prioritizes protection and maintenance.
If no fertilization occurs, progesterone and estrogen drop, which can contribute to premenstrual symptoms like heightened sensitivity, bloating, and fatigue.
Sensitivities heighten, and your intuition sharpens. It’s time to wrap up loose ends and create space.
Best for: Finishing projects, setting boundaries, calming playlists and deep self-care.
Nourish with: Root vegetables, warming spices, and healthy fats. Prioritize protein and complex carbs. Vitamin B6 and magnesium can help ease PMS sym
Movement: Yoga, mat pilates, walking, or intuitive movement.
Common FAQs About Cycle Syncing
How long is a typical menstrual cycle?
A healthy cycle length ranges from 21 to 35 days, with the average being around 28 days.
Can I practice cycle syncing if I’m on birth control?
If you’re on hormonal birth control, your cycle is medically regulated, meaning you don’t experience natural hormone fluctuations. However, you can still align your habits with the different phases of your pill pack to support your personal well-being practices.
What if my cycle is irregular?
Irregular cycles can be influenced by stress, diet, sleep, and underlying conditions like PCOS. Tracking your symptoms and supporting hormone balance through nutrition and lifestyle adjustments can help regulate your cycle.
Can I still sync my life with my cycle if I don’t have a period (due to menopause, birth control, or other reasons)?
Yes! You can follow the cycle of the moon as a guide—many women use the new moon to represent menstruation and the full moon for ovulation.
How does stress affect my cycle?
High stress increases cortisol, which can disrupt ovulation and shorten or lengthen your cycle. Managing stress through rest, movement, and nourishment is usually key for hormone balance.
Do I need to change my workouts based on my cycle?
Yes and no! Your energy levels shift throughout your cycle but ultimately your training is up to how you feel intuitively.
How do I start tracking my cycle?
Use a period tracking app, a journal, or a simple calendar to note when your period starts, how long it lasts, and any physical or emotional symptoms throughout your cycle. Over time, you’ll start to notice patterns that help you sync your life accordingly.
Knowing Your Cycle Again
Reconnecting with your cycle has the potential to restore trust in your body and the signals it offers.
Pain free bleeds can exist, and noticing when to start consuming your raspberry leaf tea can feel like freedom!
When we align with our divine internal, natural rhythm, decisions will feel clearer because you know where to sink into.
And as you begin to work with your cycle, rather than against it, you’ll notice the patterns start to make sense.
Track It – Start a simple journal or use an app to notice patterns in your energy, mood, and cravings.
Eat & Move Accordingly – Honor what your body needs during each phase, rather than forcing one routine all month.
Give Yourself Grace – Some days, you’ll feel energized and unstoppable. Other days, you’ll need to rest. Both are powerful in their own way.