Understanding The Four Phases of Your Menstrual Cycle
Did you know your menstrual cycle has FOUR unique phases? Each phase comes with its own energy, hormonal shifts, and nutritional needs. Learning to work with your cycle—not against it—allows you to feel more aligned, balanced, and in tune with your body’s wisdom.
Let’s break down each phase and how you can support your hormones naturally through food, lifestyle, and self-care.
Menstrual Phase (Your Inner Winter)
What’s Happening? Your uterus is shedding its lining—this is your period. Estrogen and progesterone are at their lowest, which can lead to fatigue and a desire to rest.
How to Support Yourself:
Eat: Warm, nourishing foods like soups, stews, bone broth, and iron-rich meals (lentils, spinach, beets) to replenish your body.
Balance Hormones: Support your liver detoxification with dandelion tea and cruciferous vegetables to clear excess estrogen.
Self-Care: Prioritize rest, journaling, and meditation. This is a powerful time for reflection and intention-setting.
Follicular Phase (Your Inner Spring)
What’s Happening? Estrogen starts rising, and your energy levels begin to increase. This is a time of renewal and fresh starts.
How to Support Yourself:
Eat: Light, fresh foods like leafy greens, smoothies, avocados, and fermented foods to support gut health and hormone balance.
Balance Hormones: B vitamins and magnesium help with energy production—think bananas, nuts, and whole grains.
Self-Care: Try new activities, set goals, and embrace creativity. This is a great time for exercise and socializing.
Ovulatory Phase (Your Inner Summer)
What’s Happening? Estrogen peaks, triggering ovulation. You feel more confident, magnetic, and social during this phase.
How to Support Yourself:
Eat: Vibrant, nutrient-dense foods like colourful vegetables, lean proteins, quinoa, and citrus fruits to sustain energy.
Balance Hormones: Hydrate well and support liver function with green tea and cruciferous vegetables.
Self-Care: Step into leadership roles, network, and express yourself. This is the best time for high-energy workouts, collaborations, and creative projects.
Luteal Phase (Your Inner Autumn)
What’s Happening? Progesterone rises, preparing the body for a possible pregnancy. This is when PMS symptoms may appear if hormones are imbalanced.
How to Support Yourself:
Eat: Warm, grounding foods like sweet potatoes, dark chocolate, seeds, and herbal teas (chamomile, ginger) to soothe inflammation.
Balance Hormones: Magnesium-rich foods (pumpkin seeds, dark leafy greens) can help ease PMS and promote relaxation.
Self-Care: Slow down, complete lingering tasks, and prioritize self-reflection, journaling, and gentle movement like yoga.
Ready to Live in Sync with Your Cycle?
Most of us were never taught how to truly work with our cycles—but when you do, everything changes. Instead of pushing against your body, you learn to honour its natural rhythms.
If you’re ready to balance your hormones, ease PMS, and finally feel aligned with your cycle, my Sacred Flow eBook is your guide. Inside, you’ll get a deep dive into each phase, hormone-balancing foods, and practical tools to transform your well-being.
Start syncing with your cycle today! Grab your copy of Sacred Flow: A Holistic Guide to Cycle Synching and step into hormonal harmony.
