How to Support Your Body During Each Phase of the Menstrual Cycle
Introduction
If you’ve been following me here or on Instagram, you know I love to cycle sync—well, everything in my life. From the way I work out and eat to how I plan my schedule and manage social interactions, my menstrual cycle is at the heart of it all. While it might sound restrictive to some, for me, it’s been the ultimate freedom. I no longer feel like I have to push through the same routine every day. Instead, I live in harmony with my body, honoring its natural rhythms.
In last week’s blog post, I outlined the details of each menstrual phase—when they start, how to work out, and what to eat. (Missed it? Catch up here!) Today, I’m taking it a step further and sharing fun, practical ways to support your body during each phase. These tips are easy to implement and can make a big difference in how you feel throughout your cycle.
Follicular Phase: Embrace Fresh Starts
The follicular phase begins right after your period ends, bringing a renewed sense of energy and optimism. It’s the perfect time to plan, take action, and set yourself up for success.
How to Support Your Body:
Planner: With a sense of newness and fresh perspective during this phase, it is a great time to map out your goals, plans, events, and dreams. Whether it's scheduling meetings, planning meals, or setting fitness goals, having a solid plan can keep you focused and motivated throughout the next cycle. Use this time to get creative with your planning and dream big!
Training Shoes: Feeling more energized? Put that energy to good use! This is the time to push yourself a little harder in your workouts. Sign up for a new fitness class, get back to the gym, or hit the pavement for a run. Your body is primed to handle more intense activity right now, so take advantage of it.
Big Water Bottle & Electrolytes: As you ramp up your workouts, don’t forget to stay hydrated. A large water bottle can help you track your intake, and adding electrolytes can replenish what you lose through sweat. Keeping your body hydrated supports energy levels, muscle function, and overall health.
Protein & Protein Powder: During this phase, your metabolism slows slightly, which means you may not feel as hungry and do not need as many calories—but don't forget to eat! Focus on eating nutrient-dense foods like protein to keep your blood sugar stable, help you feel full longer, and support muscle recovery. Consider adding a high-quality protein powder to smoothies or snacks to keep your energy steady throughout the day.
Ovulatory Phase: Shine Your Brightest
During ovulation, estrogen and testosterone peak, giving you a natural boost in confidence, energy, and sociability. This is the phase to optimize your skincare, track your cycle, and support healthy hormone balance.
How to Support Your Body:
Clean Skincare: This is the phase when you’re likely to feel more social and outgoing, so feeling good in your skin matters and supporting it with quality products is important! Avoid products with pore-clogging ingredients and hormone disruptors. Take a close look at your makeup and skincare products. Choose clean, non-toxic AND non-pore-clogging products to avoid unnecessary breakouts and hormonal imbalances.
Exfoliants: Estrogen increases collagen production, which is peaking during this time, making it a great time to exfoliate a few more times and reveal fresh, glowing skin. Gentle exfoliation can prevent dead skin buildup and reduce the chances of breakouts. Just be mindful not to overdo it—listen to your skin’s needs. I love ClearSteam's Vitamin Scrub for exfoliation.
Ovulation Testing: I recommend everyone track their cycle. The Natural Cycles app is a great option for tracking basal body temperature, or you can use Mira testing strips. Mira provides a more detailed view of your hormone levels, tracking estrogen, LH, and progesterone to give you a precise picture of your unique ovulation window. Knowing your ovulation timing is key whether you’re trying to conceive, prevent pregnancy, or simply want to understand your body better.
Ovasitol: If you struggle with irregular cycles or blood sugar imbalances, Ovasitol might be worth considering. It’s a blend of myo-inositol and D-chiro-inositol that can support healthy ovulation and improve insulin sensitivity. Always consult with your healthcare provider before starting new supplements, but this one is a favorite among many of my clients. Learn more about Ovasitol from Theralogix here.
Luteal Phase: Slow Down and Support Detoxification
The luteal phase is often when PMS symptoms start to appear. How you support your body during this phase can greatly impact how you feel leading up to your period. Focus on calming your nervous system and promoting detoxification. Your habits, from your Follicular phase through to your Luteal phase, affect your PMS symptoms like cramps, mood swings, and energy. Anecdotally, I notice the more I support my body during the two weeks leading up to my menstrual bleed, and luteal phase, the easier and more gentle my period is. So take extra care during this time
How to Support Your Body:
Golden Milk Latte: This is the phase to reduce caffeine intake, as it can contribute to estrogen dominance and increase inflammation—both of which worsen PMS symptoms. Instead, swap your coffee for a golden milk latte made with turmeric, ginger, and cinnamon. These anti-inflammatory ingredients can help reduce discomforts like menstrual cramps.
Grippy Socks: As your body craves gentler movement, switch your workouts to barre, Pilates, or yoga. These exercises are easier on your nervous system and can help reduce cortisol spikes. Grippy socks are essential for these classes, keeping you steady and comfortable on the mat.
Magnesium Glycinate & Broccoli Sprout Extract: Magnesium glycinate is my go-to for calming the nervous system, improving sleep, and reducing muscle cramps. Broccoli sprout extract supports detoxification pathways, helping your body eliminate excess estrogen. These two supplements can make a big difference in how you feel during this phase and the next.
Detoxification Practices: Supporting your body’s natural detoxification processes is key during the luteal phase. Saunas can help you sweat out toxins and reduce estrogen lingering in the system, while castor oil packs applied to your abdomen can support liver function, reduce inflammation, and support your uterus. Taking time for these practices can help alleviate PMS symptoms and promote hormonal balance.
Menstrual Phase: Rest and Replenish
Your period is a time to slow down, turn inward, and prioritize comfort. Honor your body’s need for rest and make this time as nurturing as possible.
How to Support Your Body:
Flex Cup: Many tampons contain hidden chemicals that can disrupt your hormones. I often recommend switching to a menstrual cup like the Flex Cup. It’s safer for your body and a more sustainable option that’s easy to use once you get the hang of it. Plus, it’s cost-effective while being eco-friendly.
Five Minute Journal: Journaling during your period can be a powerful tool for self-reflection. The Five Minute Journal offers prompts to help you focus on gratitude and mindfulness. Taking a few moments each day to reflect can improve your mental health and calm your nervous system during this introspective phase.
Lola Heating Patches: If you experience cramps or simply enjoy the comfort of warmth, try Lola’s portable heating patches. They’re a game-changer—no cords or constant hot water refills needed. These pads allow you to move around freely while still getting the soothing benefits of heat therapy.
Soothing Drinks: Raspberry leaf tea is a well-known herb that can help ease menstrual cramps. I also love Vybes CBD and Magnesium drinks for added relaxation and pain relief. While these aren’t cures, they can help manage discomfort without relying on over-the-counter medications that may have long-term effects on your health.
Conclusion: Live in Harmony with Your Cycle
Cycle syncing is not about restriction—it’s about freedom. By understanding your body’s needs during each phase, you can feel more empowered and at ease throughout your cycle. Supporting your body in these ways can improve your energy, mood, and overall well-being.
Ready to dive deeper? My 1:1 coaching program offers personalized support to help you optimize your hormonal health, manage your cycle, and live in alignment with your body. Book a discovery call to learn more and take the first step toward feeling your best every day of the month!
With support,
Isabella
