(And why this changes everything about how you live, how you succeed and how you thrive!)

If you don’t feel good all month long, or you have any sort of issue with your menstrual cycle-please know there is nothing wrong with you, you’ve just been misinformed. Most women are taught from a young age to disregard their period and live every day the same. Same expectations, same workout, same food routine... And when that doesn’t work and we end up with painful periods, premenstrual mood swings, and all other kinds of health issues- we are told that’s normal and instructed to take birth control or to “just deal with it,” or that “it’s just part of being a women.”

I’m here to tell you that couldn’t be any further from the truth and that you are designed to feel good all throughout the different phases of your cycle. Your period isn’t an inconvenience, it’s a gift, and it has its own operating system that calls for us to live in alignment with it. Conventional life and medicine focusing on suppressing this operating system and disregarding it. Working with your cycle is about understanding how your body works and learning to work with it. When we are unaware of these shifts and are living out of alignment with them, that’s when we come upon against all kinds of headaches. (literally and figuratively!)

Disclaimer: The information provided in this blog is for educational purposes only and it is not intended to be taken as medical advice nor to diagnose, treat or cure disease. Please consult your medical provider before making any changes to your healthcare.

Zooming out: the two halves of your cycle

Before we break down the four phases of your cycle, let’s zoom out see it as two halves. You gave two major energetic shifts across your cycle. ⤵️

First Half → Menstrual → Follicular → Ovulation. Energy and fertility rising as the lining of your uterus sheds and rebuilds.

Second Half → Luteal. Energy conservation as the body prepares for menstruation or potential implantation.

As hormones fluctuate across these two phases, your metabolism, brain chemistry, stress tolerance and creative output all fluctuate as well. Aligning with these shifts helps you to feel clear headed, energized, healthy and confident.

If you’re in a relationship, inviting your partner into the conversation around your hormonal fluctuations is transformational for both your health and your connection. When you’re each having completely different experiences in your body- miscommunications are inevitable. But conflict rooted in hormone issues is completely preventable. I created the Synched Together Journal to help you track and organize all the ways you change from phase to phase, then share that insight with your partner so he can truly understand and support you. Imagine replacing confusion with clarity, and feeling genuinely seen throughout your entire cycle. Don’t let preventable misunderstandings create distance in your relationship-get the Synched Together Journal below on Amazon-and start building the understanding that strengthens your connection.

The 4 phases of your menstrual cycle

Phase 1: Menstrual phase | Inner Winter

Menstrual phase is the start of a new cycle. Your estrogen and progesterone dip to their lowest here as the lining of the uterus sheds. Then you begin to release follicular stimulating hormone from the brain to start to rebuild the uterine lining.

What to prioritize:

Rest, reflection, more sleep
Gentle movement, or none at all
Meditation

What to eat:

Warm, mineral rich foods
Soups, stews, broths
Iron rich and blood building foods
Minimize cold foods, iced drinks and caffine

The common mistake people make

Pushing through the desire to rest
Forcing productivity
Overriding pain

Phase 2: Follicular phase | Inner Spring

Once your lining is shed, it immediately starts to build itself back up. The calls for the ovaries to produce estrogen. As estrogen rises comes an increase in energy and creativity. Menstrual phase into follicular phase supports planning and new beginnings as the body prepares to release an egg during ovulation.

What to prioritize:

Brainstorming, planning
Being more active
More social activity

What to eat:

Fermented veggies
Fermented dairy
Simple proteins → Eggs, Fish, Chicken
Lighter meals (may experience decreased appetite)

Phase 3: Ovulation | Inner Summer

Ovulation represents a peak of yang energy where communication, connection, confidence and magnetism all come alive. Estrogen peaks here creating a big increase in social energy and release of luteinizing hormone from the pituitary gland, which triggers ovulation and the release of a mature egg and the potential for fertilization (regardless of intentions to conceive-just what biology is doing!)

What to prioritize:

Collaboration
Networking and social engagements
The majority of your to do list

What to eat:

Sardines, Salmon, Eggs, Pasture raised beef
Seasonal fruit
Fermented veggies

Phase 4: Luteal phase | Inner Autumn

After estrogen peaks in ovulation, it will start to decline as progesterone levels rise, thickening the lining of the uterus, resulting in a gradual decrease in energy, and a sharpened level of discernment and intuition as the body biologically prepares for menstruation or a potential implantation (even if your intention is not to conceive).

What to prioritize:

Deep cleaning
Finishing projects
Implementing boundaries
Spending more time alone
Detail oriented &/or creative projects
More sleep and rest
Less activity

What to eat:

More complex carbs
Warm, comforting meals
Red meat and fatty fish (protein with every meal)
Magnesium rich foods
Don’t skip meals

To take all of this all a layer deeper- my Synched to Success course outlines 6 self paced modules on how to align your hormonal flow with your work flow for optimal energy, health and success, with the teachings up traditional Chinese medicine. Sign up below for instant and lifetime access for $40.

When you work with your body, everything flows better. When we rest when we need to rest, nourish when we need to nourish, give it our all when we have the energy to give it our all—our health improves, our creativity opens up, and we have MORE energy.

Being female is not the inconvenience we were sold since we were girls—it’s actually so fun and a gift and can be your superpower, if you let it. ☺️ ☯️ Reclaim the magic of your menstrual cycle and start aligning with it today. ❤️✨