Hey, it’s Aunt Julie here, ready to talk about periods. I’m not sure the last time someone in real life sat me down and said, “Here is what you need to do with your period to manage your symptoms.” As it happens, I don’t think that ever happened for me.
The irony is that this is a process your body goes through every month, one that consumes a great deal of your time, emotional energy, and brain space for the best part of 40 years of your life. That’s approximately 480 weeks of bleeding, and no one thought, hey, let’s talk about this and put some tools in your kit. How many pairs of our best knickers could we have saved if someone had only helped us.
Well, darling, here I am, ready to share my knowledge.
The Basics – What Is a Period?
Women are given this miraculous cell called an egg, which, if fertilized by a sperm, turns into an embryo and then a tiny little human—creating new life.
If the egg is not fertilized, our uterine lining, where the zygote would be nestled, is released from the uterus and passes through the vaginal canal. This is what we experience as menstrual bleeding.
What Is Cycle Syncing?
The premise of cycle syncing is that you closely track your monthly cycle and record how you feel, including your symptoms and overall mood. This can be done through journaling or using any number of apps.
By tracking your symptoms, you can adapt your needs throughout the month and find a rhythm of exercise and a nutrition-centered, supportive diet.
By giving your body the nutrients it craves to help balance changing hormones and by using cycle syncing, you can maximize your energy and give yourself space to flow with your natural energy levels. If you suffer from endometriosis or PMDD, this can be especially helpful.
Now that we understand the fundamental basics of what a period is and have touched on what cycle syncing involves, we can explore ways to support the full 28-day menstrual cycle.
Week One
The Body:
This week is when your body sheds the uterine lining and you are “on your period” or menstruating. This lasts, on average, 3–7 days.
The Feeling:
Your energy is at its lowest as a direct result of estrogen and progesterone being at their lowest levels. As a side effect, you may notice skin changes (period spots), fatigue, breast tenderness, bloating, cramping, and mood swings.
Supporting Week One:
Rest and relaxation should be top priorities. Gentle movement like yoga, walking, or swimming helps keep your body active while relieving tension or pain without overwhelming your physical capacity.
Foods to prioritize include iron, omega-3 fatty acids, vitamin B, magnesium, and fiber.
Week Two
The Body:
Week two is called the follicular phase. This is when your body begins creating a cozy home for a potential baby by thickening the uterine lining—the perfect nest for a released egg. Your body increases production of follicle-stimulating hormone (FSH), estrogen, and testosterone after your period ends.
The Feeling:
This phase is often the most energetic time in the menstrual cycle, as your body is in “renovation mode” and full of vitality. You’ll likely find it easier to task-manage, socialize, exercise, and be more active overall.
Supporting Week Two:
As estrogen and progesterone increase, you may feel a surge in energy. Hiking, bike rides, and strength training are great ways to make the most of this phase.
Focus on lean proteins, non-starchy vegetables, healthy fats, high-fiber carbohydrates, and anti-inflammatory foods.
Week Three
The Body:
This is the ovulation phase. An egg is released from the ovary and begins its journey through the fallopian tube toward the uterus, where it settles and awaits fertilization.
The Feeling:
Similar to the follicular phase, ovulation—though it only lasts a few days—can boost energy levels, concentration, and sex drive.
Supporting Week Three:
You may notice you have plenty of energy to burn and a spike in libido. High-intensity workouts like hot yoga, spin classes, or dancing are great options during this time.
Include high-fiber foods, whole grains, and antioxidant-rich foods like berries and nuts.
Week Four
The Body:
During the luteal phase, estrogen and testosterone decline while progesterone rises. This indicates the egg has not been fertilized and the body is preparing to shed the uterine lining during the next menstruation.
The Feeling:
Energy levels decline, and many women experience food cravings and a stronger need to slow down. Bloating before menstruation is very normal.
Supporting Week Four:
This is when your body starts winding down for the month. You may find high-intensity workouts more challenging or draining, so switch to low-impact activities like walking, restorative yoga, Pilates, or swimming. PMS symptoms such as breast tenderness, cramping, and mood changes may appear.
Balance your plate with healthy fats, complex carbohydrates, and fiber. Cacao is a natural antioxidant and gentle energy booster—try a cup of cacao instead of coffee if you’re feeling low on energy.
The Takeaway
While it may feel overwhelming to introduce a new set of routines and considerations, remember: if you’ve made it this far without doing any of this, you’ll be okay giving it a try—even if you don’t get the hang of it right away. Cycle syncing is simply a tool, one that can help ease some of the physical pain and emotional burden that come with being a menstruating person.
If you give cycle syncing a go, please write to me and let me know if it radically changes your life.
With bountiful boldness, Aunt Julie x
