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How to Live in Sync with your Menstrual Cycle

Updated: Mar 17, 2022

What is cycle syncing?

Hormonal fluctuations during a month play a huge role in our health and wellbeing as women. Hormones affect our emotional state, appetite, thought processes, energy levels, and more.

PMS and period pain are not normal and you don’t have to suffer through them every month. If you suffer any form of pain and other symptoms, please always consult a doctor first.

Cycle syncing helps many women to feel in balance and back in control of their bodies and cycles. Let’s look at the different phases of the cycle and understand how we can live in harmony with our bodies.

Phase 1: Menstruation (inner winter)

In this phase, the shedding of the uterine lining occurs. Your levels of progesterone and estrogen are low. This phase is often described as the winter season, as your body needs rest and you turn naturally a bit more inward.

Phase 2: Follicular (inner spring)

This phase can be defined as the spring season and it describes the time between the end of your period and ovulation. Estrogen rises as an egg is prepared to be released. You can think of this phase as a “rebirth”, where most women usually are very creative, inspired, and full of energy.

Phase 3: Ovulation (inner summer)

In this short phase, the egg is released from the ovary and is ready to be fertilized. Estrogen peaks just before and drops shortly after. Summer is a high-energy time where you will have fun being social and active.

Phase 4: Luteal (inner autumn)

The luteal phase is the time after ovulation and before the start of your period. The hormone progesterone is produced in preparation for a potential pregnancy. This phase is usually a time of organization and the wrap-up of unfinished tasks.

As you can see, the female cycle is a lot more than just menstruation, which is only one phase of it.

To live in sync with your cycle, you need to understand what your body does and needs in each phase. Say goodbye to PMS, period pain, mood swings, and other symptoms related to hormonal imbalances!

How to eat and move for hormonal balance

Menstrual phase - Time to remineralize and replenish your body


  • Eat iron-rich foods (kale, kidney beans)

  • Stay hydrated with herbal teas, warm broths, and miso-style soups

  • Reduce bloating with watermelons, grapes, and cucumber


  • Focus on rest and support recovery, for example

    • Yin Yoga

    • Meditation & breathwork

    • Take a walk in nature

Follicular phase - Refresh and renew your body


  • Eat vitamin C rich food (orange, lemon, kiwi, berries)

  • Add probiotic-rich foods for digestion and gut health (sauerkraut, miso soup, apple cider vinegar)


  • Gradually increase the intensity of your workouts, for example

    • Resistance training

    • Pilates

    • Cardio

    • Group fitness classes

Ovulatory phase - Support the cleanse and growth of your body


  • Eat anti-inflammatory foods (e.g. vegetables, turmeric, ginger)

  • Drink cold-pressed smoothies (e.g. carrots, broccoli, spinach)


  • Focus on high-intensity workouts, as your energy levels peak, for example

    • HIIT training

    • Cycling / Spinning

    • Hot Yoga

    • Kickboxing

Luteal phase - Detoxify and ground your body


  • Your appetite will increase and you naturally burn more calories in this phase.

  • Eat more

    • complex carbs and fiber (e.g. beans),

    • healthy fats (e.g. avocado)

  • Supplement or eat magnesium-rich foods


  • Focus on recovery and gradually decrease the intensity of your workouts, for example

    • Yoga flow

    • Hike in nature

    • Swimming

    • Dance

This was just an overview and a brief introduction to cycle syncing. There is a lot more to learn about our bodies.

You will love your cycle the more you live in sync with it and not against it.

To rebond and balance yourself, join us at one of our upcoming 4 Day Bond with Your Feminine Energy retreats.

Follow us on Instagram and TikTok to learn more about anything related to female health, spirituality, and living in balance.

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The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

26 views2 comments


Mar 02, 2022

We should be talking more about this topic. As a woman I've struggled a lot with my menstrual cycle and there is definitely not enough sources out there to support females on this topic. Thank you for writing this very insightful blog.


This is really helpful! I have been struggling with hormonal imbalances for many years now. Excited to learn more about cycle syncing in the workshop!😍

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