Align Your Life to Your Hormones

The more you study the human body—especially your own—the more you'll become attuned to its natural rhythms and cycles. Our bodies each follow unique patterns as we move through life, and when we're out of sync with these rhythms, we can feel disoriented or disconnected. One of the most familiar cycles is the Circadian Rhythm, or our sleep-wake cycle, which typically follows a consistent pattern day to day, with minor variations. If you've ever traveled to a different time zone or worked night shifts, you know how challenging it can be to realign after experiencing "jet lag" or a disrupted cycle.

Just as we have the Circadian Rhythm, women also have another important cycle: the Menstrual Cycle. Like the Circadian Rhythm, the menstrual cycle can be thrown out of sync, and understanding its phases can help us realign with our bodies. Below, I’ll outline the four stages of the menstrual cycle and offer tips on how to support each phase. To make it easier to remember, think of each phase as corresponding to a season.

Menstrual Phase – Winter

This is the phase most people are familiar with: the time when women bleed each month. It's often marked by low energy and fluctuating hormones, making it feel like the "winter" of our cycle. During this phase, self-care and rest are essential. Think of this as the time between Christmas and New Year—when things slow down. Prioritize warm, nourishing foods, and allow yourself time to relax and recharge. Rest, read, and replenish with iron-rich foods to support your body. Don’t feel obligated to socialize if you’re not up for it—and honestly, if you don’t need to put on pants this week, don’t.

Follicular Phase – Spring

As you move into the Follicular Phase, which typically begins after menstruation ends, energy levels start to rise and estrogen levels increase. Your body is preparing for ovulation, and you may feel more optimistic, creative, and energetic. Think of this phase as "spring"—a time for renewal and growth. It's a great time to start new projects or plan ahead. Moderate exercise can also feel energizing. Fuel your body with fresh, vibrant foods, such as leafy greens, and healthy fats like avocado, nuts, and seeds, to support this period of growth.

Ovulatory Phase – Summer

This is your "hot girl summer" phase! During ovulation, you experience the peak of your energy and confidence. You’re likely to feel more social and outgoing, so it’s a great time to invest in relationships and social activities. However, be mindful not to over-schedule yourself in the weeks ahead. You’ll have the most energy for high-intensity workouts—think HIIT, long runs, or challenging strength training. Eat light, refreshing foods like salads and smoothies to support detoxification and keep your body feeling refreshed.

Luteal Phase – Fall

As your cycle moves into the Luteal Phase, energy levels gradually begin to decline. This is a time to reflect, reorganize, and begin winding down. Think of it as the "fall" season, when nature starts to slow down and prepare for the winter ahead. This is the phase for reflection and self-care. Light exercises like walking or yoga are ideal. To support your body during this phase, focus on grounding foods like root vegetables, whole grains, and healthy protein to help stabilize blood sugar and keep energy levels steady.

By understanding these cycles and how to align with them, you can better support your body throughout the month. Each phase offers unique opportunities for growth, energy, and rest—embrace them and give yourself permission to follow the rhythm of your own cycle.

For recipes and ideas to eat in alignment with your cylce, follow Seasonal Cycles Kitchen on Youtube. https://www.youtube.com/@SeasonalCyclesKitchen