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In(her) Rhythm: Women's Cycle Syncing & Daily Rituals
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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
0
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
Introspection
Intuition
Rest
Sensitivity
More clarity (left/right brain)
“Membrane between unconscious + conscious mind thins considerably”
Closer to self-knowing
Slow Down
Journal
Pay attention to Dreams
Meditate
Manifestation
Treat yourself
Fill up your cup
Space for openness/receiving
REST/Nap
Breathe
Stretching
Gentle yoga
Bodyweight strength
Reflection/Analyzing
Reporting/Numbers
Improving systems & processes
⬆️ 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
Creative, Open
Higher energy/mood
Confidence/self-esteem building
Growing excitement
Less appetite
Highly motivated
Ease/Lightness
Try something new
Make changes/big decisions
Put yourself out there
Cardio
Jogging
Spin/Biking
Vinyasa Yoga
Pilates
Dance
Strength & Resistance training
Creativity
Learning new things
Concentration
Research
Planning
New Projects
Tackle a difficult task
⬇️ 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
High Energy
Outgoing/Social
Confident
Sexy/Seductive
Expanding
Play
Joy
Passion
Self-Expression
Loving/Nurturing
Lots of physical activity
Productivity
Foster community
Work through relationships
HIIT
Running
Spin
Yoga Sculpt
Weight lifting
Communication
Speaking/Presentations
Productivity
Teamwork/collaboration
New relationships
Difficult conversations
Interviews
Make content
⬇️ 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
Lower Energy
Cravings
Distress/Angst
Discretion (what is useful/not)
Sensitivity
Introverted
Detail-Oriented
Rest/more sleep
Self-care
Reflection
Ironing out problems *see more clearly
Audit but don’t make extreme life decisions
Organize
Yoga
Barre
Swim
Jog/Walk
Pilates
Resistance
Bodyweight strength
Problem solving
Inspiration
Less Group, More 1:1
Pitching Ideas
Presentations
Assertiveness
Completion/Finishing up projects
⬆️ 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
0
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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