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Cycle Guide
Quick Tip: This is by no means a fully comprehensive list. I encourage you to keep adding/modifying as you discover/learn more!
Cycle Phase
Cycle Phase
Season/Signs
Element
Hormones
Mood
Lifestyle
Exercise
Work
Nutrition
Female Stage
1
❄️Menstrual: “Detox & Rest”
~Days 1-5
☃️Winter
♋ Cancer
♏ Scorpio
♓ Pisces
🌊 Water
⬇️ all hormones
⬆️ Higher Appetite
Warm Nourishing Meals, Iron & B Vitamin-Rich
Red Meat, Poultry, Wild Rice, Beets, Bone Broth, Soup/Stews, Kale, Berries, Grapes, Ginger Tea, Turmeric, Cinnamon
Sage, Wise Woman, Elder
2
🌱Follicular: “Productivity”
~Days 5-12
🌷Spring
♊ Gemini
♎ Libra
♒ Aquarius
🌳 Wood // 💨 Air
⬆️ estrogen rising
⬆️ FSH rising
⬇️ progesterone
⬇️ Lower Appetite
Complex Carbs, Healthy Fats/Omega 3s, Light meals, Raw fruits/veggies, Lean Protein
Salmon, Carrots, Lettuce, Peas, Avocado, Olive Oil, Nuts, Seeds, Pomegranate, Lentils, Cashew, Chicken, Eggs, Oats, Beans, Sweet Potatoes
Maiden
3
🌞Ovulation: “Magnetic”
~Days 13-15
😎Summer
♈ Aries
♌ Leo
♐ Sagittarius
🔥 Fire
⬆️ estrogen peaks righ before
⬆️ LH peaks
⬆️ progesterone
⬇️ Lower Appetite
Fresh Produce, Complex Carbs, Probiotic-Rich (Bloating), Protein-Rich Breakfast
Quinoa, Peppers, Brussels, Spinach, Coconut, Fig, Raspberry, Strawberry, Almonds, Pecans, Salmon, Kimchi, Sauerkraut, Kefir, Yogurt
Great Mother
4
🍂Luteal: “Nurture & Rest”
~Days 15-28 (Longest)
🍁Fall
♉ Taurus
♍ Virgo
♑ Capricorn
🗝️ Metal // 🌎 Earth
⬆️ progesterone peaks > ⬆️ GABA (helps with anxiety)
⬇️ estrogen
⬆️ Higher Appetite
Lots of Fiber, Protein & Healthy Fats
Brown rice, Sweet Potato, Leafy Greens (Kale, Brussel Sprouts, Cauliflower, Bok Choy), Garlic, Ginger, Onion, Sweet Potato, Apples, Pears, Chickpeas, Walnuts, Beef, Dark Chocolate, Oats
Avoid: Caffeine, Alcohol
Virgin, Enchantress, Sorceress, Wild Woman
There are no rows in this table
A few key hormones
Name
high
low
support
1
Estrogen 🌞
boosts mood and libido, firms the skin, promotes blood sugar stability, supports the nervous system and cognition, protects your heart and blood vessels, improves muscle mass and bone density, benefits the urinary tract system.
absent/irregular periods, lethargy, depression, low libido, vaginal dryness, wrinkles, night sweats/hot flashes, insomnia, joint pain, dry skin and eyes, depression
eat plenty of healthy fats, don't over-exercise, make sure you have enough body fat (healthy BMI), reduce stimulants like alcohol and coffee, strengthen digestive system/microbiome
Supplements: Vitamin E, Pomegranate, Maca, Black Cohosh, Dong quai, Shatavari, Red clover, Collagen.
2
Progesterone 🌚
aids healthy sleep, handling stress, reduces inflammation, protects against heart disease, aids memory & cognitive function, bone/muscle health
spotting, PMS, premenstrual headaches/migraines, heavy periods, irregular or frequent cycles, bloating/water retention, insomnia
reduce stress, reduce caffeine, acupuncture
Supplements: maca, melatonin, vitamin B6, vitamin D, vitamin C, and vitamin E
3
Testosterone 🏃♀️
increases energy, motivation, sexual desire, muscle mass, bone health
low libido, vaginal dryness, depression, low energy
increase muscle mass with strength training, eat enough protein
Supplements: Zinc
There are no rows in this table
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