As women, our bodies are designed to flow through four distinct phases of the menstrual cycle each month. Yet for many of us, this natural rhythm has been ignored, suppressed or demonized. We’ve been taught to view our cycles as an inconvenience or nuisance, something to be managed, controlled or eliminated through hormonal birth control.

But what if I told you that reconnecting with the innate wisdom of your feminine cycle could be the key to unlocking vibrant health, balanced hormones, increased energy and a deep sense of self-trust and embodiment?

In this in-depth blog post, I’m going to share 10 powerful habits that can help you start aligning your life with the natural ebbs and flows of your menstrual cycle. By understanding and honoring the four phases – menstrual, follicular, ovulatory and luteal – you can learn to work with your body’s rhythms rather than fighting against them.

This isn’t just about having an “easier” period or PMS-free month (although those are certainly benefits). Syncing your lifestyle to your cycle can have far-reaching impacts on your physical, mental, emotional and spiritual wellbeing. When you start to live in flow with your feminine rhythms, you may experience:

•  More consistent energy and motivation levels throughout the month
•  Reduced PMS, cramps, bloating and other period-related symptoms
•  Enhanced creativity, focus and productivity during your peak phases
•  Deeper self-awareness, intuition and connection to your cyclical nature
•  Improved sleep, digestion and overall physical health
• Greater sexual desire and pleasure during ovulation
•  Heightened emotional intelligence and ability to manage stress

The menstrual cycle is a powerful biological clock that governs so much more than just bleeding. It’s a reflection of the ebb and flow of your hormones – estrogen, progesterone, testosterone and more – which influence everything from your mood and libido to your nutrient needs and exercise capacity.

Tragically, most women are never taught to understand or honor this intrinsic rhythm. We’re expected to show up the same way, day in and day out, regardless of where we are in our cycle. This creates an internal conflict and can leave us feeling frustrated, fatigued and disconnected from our bodies.

But it doesn’t have to be this way. By making a few simple adjustments to your daily habits and routines, you can start to work in harmony with your feminine cycle – and reap the many rewards.

Ready to get started? Let’s dive in.

1. Understand Your Feminine Biological Clock

The first and most important step is to start tracking and understanding the four phases of your menstrual cycle. This is life-changing information that I wish I had known much earlier in my life.

Your menstrual cycle begins on the first day of your period and ends the day before your next period starts. Within this 28-ish day cycle, you’ll experience:

The Menstrual Phase (approximately days 1-5): This is when you bleed and your hormone levels, energy and mood are at their lowest. Your body is working hard to shed the uterine lining, so you may feel more fatigued and in need of rest and replenishment.

The Follicular Phase (approximately days 6-12): As your follicles mature to prepare for ovulation, your estrogen levels rise and you may feel more energized, creative and motivated. This is a great time to tackle new projects or dive into physical activities.

The Ovulatory Phase (approximately days 13-15): Your estrogen, testosterone and libido peak around ovulation, which typically occurs on day 14. You may feel more social, adventurous and sexually expressive during this phase.

The Luteal Phase (approximately days 16-28): After ovulation, progesterone rises to prepare the uterus for a potential pregnancy. This can lead to more PMS-like symptoms like moodiness, fatigue and food cravings. It’s a good time to focus on self-care and winding down.

Now, every woman’s cycle is a little different, so the exact timing of these phases may vary for you. But the general pattern remains the same. The key is to start tracking your own unique rhythms, whether through a cycle-tracking app, a physical calendar or simply paying closer attention to how you feel each day.

Once you understand your personal cycle, you can start making adjustments to your nutrition, fitness, self-care and even your work and social schedule to better support your changing needs throughout the month. This can be truly transformative.

For example, during your menstrual phase when energy and hormones are low, you may find that you need more rest, gentler exercise and nutrient-dense, iron-rich foods. Whereas in your follicular and ovulatory phases, you may feel more inclined towards creative projects, high-intensity workouts and lighter, more energizing meals.

Honoring these natural fluctuations can help you avoid burnout, mood swings and other cycle-related challenges. It’s about working with your body’s rhythms, not against them.

2. Prioritize Rest and Replenishment During Your Period

Speaking of your menstrual phase, this is a time when your body is working hard and your resources are depleted. It’s crucial that you prioritize rest, relaxation and replenishment during this time.

Many women feel guilty for needing more sleep or taking it easy during their period. We’ve been conditioned to believe that any sign of fatigue or decreased productivity is a sign of weakness. But the truth is, your body is going through an intense, energy-draining process – and you need to honor that.

Rather than pushing through with intense workouts or long work hours, try to slow down and listen to your body’s needs. Extra sleep, gentle movement like walking or yoga, and nourishing, iron-rich meals can all help you recover and replenish.

And don’t worry about “losing momentum” or “falling behind” on your goals. In fact, taking the time to rest and reset during your period can actually boost your energy and productivity for the rest of the month. It’s all about working in harmony with your cycle.

3. Adjust Your Fitness Routine to Match Your Cycle

Just as your energy and nutrient needs fluctuate throughout your cycle, so too should your approach to fitness and exercise. Trying to maintain the same high-intensity routine day in and day out can actually do more harm than good.

During your menstrual phase, for example, intense workouts that rely heavily on cortisol (the stress hormone) may end up doing more damage than good. Your body is already under stress from the bleeding and hormonal shifts, so additional strenuous exercise could lead to muscle loss, fatigue and even hormonal imbalances.

Instead, opt for gentler, restorative movement like walking, yoga, Pilates or light strength training. This allows you to stay active without overtaxing your system.

As you move into your follicular phase, you can gradually increase the intensity and duration of your workouts. Your rising estrogen levels will give you more energy and endurance, so you may feel ready to push yourself a bit harder.

Then during ovulation, you may find that you have an extra boost of strength, power and recovery ability. This is a great time to really challenge yourself with HIIT workouts, heavy lifting or other high-intensity activities.

Finally, in your luteal phase, as progesterone rises and energy starts to wane, it’s wise to scale back the intensity and focus more on low-impact, restorative movement. Gentle yoga, Pilates, walking and light strength training can help you wind down and prepare for your next period.

The key is to listen to your body and make adjustments accordingly. Some women find it helpful to have a “cycle calendar” that outlines their ideal fitness routine for each phase. Experiment and see what works best for you.

4. Nourish Your Body with Cycle-Synced Nutrition

Just as your exercise needs shift throughout your cycle, so too should your nutritional focus and preferences. Aligning your diet with your hormonal fluctuations can make a profound difference in how you feel.

During your menstrual phase, when your hormone levels and energy are low, it’s important to focus on nutrient-dense, iron-rich foods to help replenish what’s been lost through bleeding. Good options include beans, leafy greens, red meat, eggs and salmon. You may also crave more warming, comforting foods like soups and stews.

In your follicular phase, as estrogen rises, you may find that you have a lighter appetite and gravitate towards more plant-based, fiber-rich foods like fruits, vegetables, whole grains and legumes. These can help support the maturation of your ovarian follicles.

Then around ovulation, your body may crave more protein, healthy fats and anti-inflammatory foods to fuel your heightened energy, libido and metabolic needs. Good options include nuts, avocados, fatty fish and leafy greens.

Finally, in your luteal phase, progesterone dominance can trigger cravings for more carbohydrate-rich and salty foods. While it’s okay to indulge these cravings to an extent, it’s also wise to focus on mood-boosting, serotonin-supporting nutrients like complex carbs, healthy fats and magnesium-rich foods.

The key is to pay attention to your body’s shifting needs and desires, and respond accordingly. Avoid the temptation to fight your cravings or force yourself to eat the “perfect” diet all month long. Instead, honor your cyclical nature and nourish yourself in a way that feels good.

5. Embrace Gentle, Restorative Self-Care Practices

In addition to adjusting your fitness and nutrition, it’s important to build in gentle, restorative self-care practices that can support you throughout your cycle. This might include:

Daily Stretching: Just 5-10 minutes of gentle stretching, either in the morning or evening, can help release tension, increase circulation and promote a sense of calm and relaxation.

Epsom Salt Baths: The magnesium in Epsom salts can be incredibly soothing for cramps, aches and pains, especially during your menstrual and luteal phases.

Meditation & Breathwork: Taking time each day to quiet your mind, connect with your breath and tune into your body’s rhythms can be profoundly grounding.

Journaling: Writing down your thoughts, feelings and experiences can be a powerful way to process the emotional ebbs and flows of your cycle.

Restorative Yoga: Gentle, yin-style yoga poses that promote deep relaxation can be especially nourishing during your luteal and menstrual phases.

Bodywork: Treatments like massage, acupuncture or craniosacral therapy can help alleviate physical discomfort and promote overall wellbeing.

The key is to experiment and find the self-care practices that feel most replenishing and supportive for you. What works for one woman may not work for another. Trust your intuition and be willing to try new things.

Remember, this isn’t about adding more “to-do’s” to your plate. It’s about creating space for rest, restoration and self-compassion – especially during the more demanding phases of your cycle. When you make time for these gentle rituals, you may be surprised by how much better you feel.

6. Cultivate a Relationship with Beauty

 

In his book 12 More Rules for Life, Jordan Peterson writes: “If you learn to make something in your life truly beautiful, just one thing, then you have established a relationship with beauty and from there you can begin to expand that relationship out into other elements of your life and the world.”

This concept really resonates with me. In a world that is so often dominated by utility, efficiency and productivity, we can sometimes forget the inherent value and power of beauty.

As women, I believe we have a unique opportunity to cultivate a deep relationship with beauty – both within ourselves and in our external environment. And this doesn’t have to mean elaborate, time-consuming rituals. It can be as simple as creating one beautiful, nourishing space in your home.

Whether it’s a cozy reading nook, a serene meditation corner or an altar adorned with candles, crystals and flowers, having a dedicated “beautiful” space can have a profound impact. It’s a tangible way to remind yourself of the importance of slowing down, savoring the moment and allowing your senses to be delighted.

From there, you can begin to expand your relationship with beauty outward – into your wardrobe, your self-care routine, your social gatherings and beyond. Beauty isn’t just for admiring; it’s a way of being, a lens through which we can experience the world.

When we make space for beauty in our lives, we open ourselves up to a deeper sense of wonder, presence and connection – not just with ourselves, but with the divine feminine that flows through all of creation.

So I encourage you to get creative and find ways to intentionally cultivate beauty, whether it’s through decorating, art, music or anything else that sparks joy within you. It’s a simple but powerful practice that can nourish your soul.

7. Prioritize Breathable Undergarments

This may seem like a small thing, but the type of underwear you wear can actually have a big impact on your vaginal and overall reproductive health.

Many popular underwear fabrics like polyester, nylon and spandex are not breathable. They trap heat and moisture, creating an ideal environment for bacterial growth and irritation. This can lead to issues like yeast infections, urinary tract infections and even increased risk of sexually transmitted infections.

On the other hand, natural fabrics like 100% cotton and modal allow for proper airflow and moisture wicking. This helps maintain the delicate pH balance of the vagina and prevents the buildup of harmful bacteria.

I know it can be tempting to opt for the cute, trendy underwear options that are widely available. But your vagina will thank you if you invest in high-quality, breathable undergarments instead. It’s a simple yet impactful way to support your intimate health.

8. Use Organic, Chemical-Free Menstrual Products

Speaking of intimate health, it’s also crucial to be mindful of the menstrual products you use. Conventional pads, tampons and liners are often made with synthetic materials and contain harmful chemicals that can disrupt your hormones and overall wellbeing.

Many of these products contain substances like phthalates, dioxins and fragrances – all of which are classified as endocrine-disrupting chemicals (EDCs). These compounds have been linked to a wide range of health issues, including reproductive problems, thyroid dysfunction and even certain cancers.

Even the cotton used in many conventional menstrual products is heavily sprayed with pesticides, making it one of the most chemically-treated crops in the world. When you use these products, you’re essentially lining your vagina with harsh, toxic chemicals.

Fortunately, there are now many high-quality, organic and chemical-free menstrual product options available. From organic cotton pads and tampons to menstrual cups and reusable cloth pads, you have plenty of safer, more sustainable choices.

I know it can feel daunting to make the switch, especially if you’re used to the convenience of mainstream products. But your body (and the planet) will thank you for the investment. It’s a simple way to reduce your exposure to harmful chemicals and support your overall reproductive health.

9. Embrace Boredom & Unplug from Constant Stimulation

In our fast-paced, technology-driven world, it’s all too easy to become addicted to constant stimulation. We’re wired to our phones, computers and TVs, constantly bombarded with notifications, emails, texts and entertainment.

But this constant state of distraction and overstimulation can have serious consequences for our mental, emotional and spiritual wellbeing. It can lead to increased anxiety, decreased focus, numbed senses and an inability to simply be present with ourselves and our experiences.

That’s why I believe it’s so important to intentionally create space for boredom and stillness in our lives. When we allow ourselves to simply be, without the need for external entertainment or distraction, it opens up profound opportunities for self-reflection, creativity and connection.

This doesn’t mean you have to sit in a dark room staring at a wall (although that could be interesting!). It’s more about being mindful of when and how you consume media and technology. Can you go for a walk without your phone? Fold laundry without an audiobook playing? Wash the dishes in silence?

At first, this may feel uncomfortable or even anxiety-provoking. We’re so used to constant stimulation that the prospect of boredom can be unsettling. But I encourage you to lean into it, to sit with the discomfort and see what emerges.

You may find that without the constant distraction, your mind becomes clearer, your senses more acute and your intuition more accessible. It’s in these quiet moments that we can truly reconnect with ourselves, with the natural rhythms of our bodies and with the divine spark that animates all of life.

So be intentional about creating technology-free spaces in your daily life. Embrace the pauses, the silences, the moments of seeming “nothingness.” It’s in these fallow times that the seeds of our most profound growth and transformation can take root.

10. Prioritize Clean, Filtered Water & Re-Mineralization

Finally, one of the most foundational yet often overlooked aspects of vibrant health is the quality of the water we consume. Contaminants in water may include bacteria, heavy metals, chlorine, pesticides, microplastics, and pharmaceuticals. Using the right filtration system helps eliminate these harmful elements.

Best Filtration Methods

• Reverse Osmosis (RO): Removes heavy metals, fluoride, and bacteria.
• Carbon Filtration: Effective for chlorine, pesticides, and organic compounds.
• UV Filtration: Eliminates bacteria, viruses, and pathogens.
• Ion Exchange: Targets heavy metals like lead and mercury.
• Distillation: Boils water, condensing pure water vapor, removing minerals and contaminants alike.