Lifestyle Hacks for Every Phase of Your Cycle

Navigating the different phases of your cycle can sometimes feel like riding a rollercoaster without a seatbelt—am I right? One week, you're energized and crushing workouts, and the next, you're questioning everything and just want to hibernate.

 

If you can relate to this, you’re not alone! The key to making this ride smoother? Syncing your lifestyle with your cycle instead of working against it. By adjusting your diet, movement, and habits to match your needs in each phase, you can optimize your energy levels, balance your mood, and enhance overall well-being. Let’s break it down.

 

Menstrual Phase (Days 1-5) – Prioritize Rest & Nourishment

 

Your body is shedding the uterine lining, and with that comes a natural dip in energy due to a drop in estrogen and progesterone. Now is not the time for high-intensity workouts or overloading your schedule. Instead, focus on rest and nourishment.

 

What to Eat:

• Iron-rich foods like grass-fed beef, leafy greens, and lentils to replenish the iron lost during your bleed.
• Warm, nourishing foods like bone broth (a staple in my kitchen) and soups to support digestion and circulation.
• Magnesium-rich foods (pumpkin seeds, dark chocolate) to ease cramps. Personally, I supplement with a liposomal magnesium glycinate before bed.

 

Movement:

• Gentle yoga or stretching to promote circulation without overexertion.
• Walking for fresh air and light movement—if you’re feeling up for it aim for those 10k steps!

 

Hacks:

• Swap out coffee for herbal teas like raspberry leaf or ginger to support digestion and reduce bloating (easier said than done).
• Use a heat pad and tie a sweater around your waist to soothe cramping.

 

Follicular Phase (Days 6-14) – Build & Energize

 

Estrogen starts rising, bringing increased energy, better mood, and sharper focus. This is the time to tackle new projects and push your fitness goals.

 

What to Eat:

• Protein-rich foods like meat, eggs, fish, and quinoa to support muscle building and sustained energy.
• Fermented foods (kimchi, sauerkraut), or yogurt, to support gut health, which is closely tied to hormone balance.
• Healthy fats (avocados, olive oil) to support hormone production.

 

Movement:

• Strength training and HIIT workouts feel great during this time—if you’re into weight lifting, now’s the time to go for that PR!

 

Hacks:

• Love a good habit stack like me? Start your mornings with sunlight, movement, and mediation to optimize energy and mood throughout your day.
• This is the best time for social events, creative projects, and goal-setting—lean into it.

 

Ovulatory Phase (Days 15-17) – Peak Performance Mode

 

This is your body’s main event—the egg is released, and your energy, confidence, and social drive are at an all-time high. It’s the best time to go after what you want.

 

What to Eat:

• Antioxidant-rich foods (berries, pomegranate, bell peppers) to combat inflammation.
• Lean proteins and fibre-rich foods to support hormone metabolism.
• Cruciferous vegetables (broccoli, cauliflower) to help the body process excess estrogen.

 

Movement:

• HIIT workouts, boxing, or sprints feel amazing now.
• Keep leaning into those weightlifting sessions—your body is primed for peak performance.

 

Hacks:

• Network, schedule important meetings, and put yourself out there—confidence is naturally high.*
• Support liver detoxification with dandelion tea or lemon water to help clear out excess estrogen.

 

*Wildly enough, studies are showing how women not only feel amazing but also look better during this phase—now is a great time for selfies & photos!

 

Luteal Phase (Days 18-28) – Slow Down & Support Stability

 

As progesterone rises, you might start feeling more introspective. Some experience PMS symptoms, but lifestyle tweaks can help minimize the lows.

 

What to Eat:

• Complex carbs (sweet potatoes, quinoa) to stabilize blood sugar and curb cravings.
• Magnesium-rich foods (dark leafy greens, almonds) to support relaxation and reduce bloating.
• Herbal adaptogens like ashwagandha or maca to help with stress management. Personally, I supplement with saffron during this period, known for its mood-boosting effects.

 

Movement:

• Swap high-intensity workouts for Pilates, light strength training, or walking.
• Restorative yoga and breathwork can help ease anxiety or mood shifts.

 

Hacks:

• Prioritize sleep—this phase often comes with more fatigue, so honour it.
• If you're prone to mood swings, try a guided meditation or journaling practice to process emotions.
• Reduce alcohol and excess caffeine—your body is more sensitive to stimulants now.
• If you don’t feel up to it, say no to social activities.

 

Syncing your lifestyle to your cycle is all about working with your body instead of fighting against it. The more you lean into these shifts, the more balance and energy you’ll feel throughout the month. Try implementing a few of these hacks, and see how your cycle experience transforms.

 

Best,

Gabriella