A Path to Understanding, Supporting, and Aligning With Your Body’s Natural Rhythm

Your menstrual cycle is more than just the time that you bleed—it’s a full-body delicate rhythm designed to support your physical, emotional, and hormonal balance.

From shifts in mood and energy to subtle physical cues, your cycle tells a story about your overall wellness.

It connects your hormones, digestion, stress levels, sleep, and so much more.

When you begin to tune into your cycle’s cues—tracking its shifts and supporting its needs—you move from battling symptoms to aligning with your body.

Let's learn to work with your cycle instead of endlessly battling its symptoms.

Understanding your Menstrual Cycle

Your menstrual cycle isn’t a blur of symptoms—it’s a structured system made up of four distinct phases, that I often refer to as inner seasons, each shaped by dynamic hormonal changes.

These seasons create the foundation for how you feel, think, and move throughout the month.

Here’s an overview of each phase, what’s happening in your body, and how to align with its rhythm:

1. Menstrual Phase (Inner Winter)

This phase begins on the first day of your period.

As the uterine lining sheds, your hormone levels drop to their lowest point. This is your body’s reset button, a time to rest and restore energy.

• How it feels: Low energy, reflection, physical slowing down (cramps, bloating, or fatigue).

This is the time to honor rest and slow down. Your period isn’t a form of weakness; it’s your body’s natural way of resetting.

2. Follicular Phase (Inner Spring)

As your period ends, estrogen begins to rise.

This signals the start of new growth—ovarian follicles mature, the uterine lining rebuilds, and you may notice a sense of renewal in both energy and mood.

• How it feels: Optimistic, energized, and mentally clear. Many feel more motivated and social during this phase.

This is your cycle’s season of renewal—a time to plant seeds and step into new beginnings.

3. Ovulatory Phase (Inner Summer)

Around the midpoint of your cycle, ovulation occurs.

A mature egg is released, and hormones (estrogen and testosterone) peak, often creating a sense of confidence, connection, and heightened energy.

• How it feels: Magnetic, capable, and bold. Social interactions and leadership tasks may feel effortless. You may also feel a boost in sex drive, glowing skin, sharper focus, and emotionally grounded.

Your body is at its most fertile. Ovulation is your time to embrace boldness and connection—enjoy the confidence this phase brings.

4. Luteal Phase (Inner Autumn)

After ovulation, progesterone prepares your body for a potential pregnancy.

As this phase progresses, hormone levels drop if pregnancy doesn’t occur, often triggering premenstrual symptoms (PMS) like cravings, mood swings, or fatigue.

• How it feels: You may notice slower energy, mood sensitivity, cravings, or bloating toward the end of this phase. A craving for quiet and reflection is common.

Let your luteal phase be a time of reflection—it’s about slowing down and preparing, not pushing forward.

Understanding these phases gives you a roadmap to start aligning your daily routines and self-care practices with your body’s natural strengths and needs.

For a more in-depth look at the phases of your cycle, check out The Wisdom of Your Menstrual Cycle: 4 Phases Explained and Discover the Inner Seasons of Your Menstrual Cycle.

Your Cycle as a Window Into Whole Body Wellness

When something feels off in your cycle (like irregular periods, heavy bleeding, or severe cramps), it’s a signal that one or more systems in your body may need support.

What Symptoms Might Be Telling You:

• Short luteal phases or skipped ovulation: These could signal low progesterone or high stress, which disrupts your body’s hormonal balance.
• Heavy bleeding or clots: Often linked to high estrogen (estrogen dominance) or poor liver detoxification.
• Severe PMS or mood swings: These may point to imbalances in blood sugar or inflammation in the gut, which impacts hormone regulation.
• Fatigue or exhaustion during your period: This could reflect low iron levels or poor nutrient absorption in the weeks leading up to your period.

By addressing the connections between menstrual symptoms and whole body health, you can have better cycles and improve overall wellness.

Explore More: Understanding Menstrual Problems: What Your Body Might Be Telling You | Understanding PMS: What’s Normal, What’s Not, and How to Take Control

The Basics of Body Literacy: Knowing Your Own Rhythm

Body literacy is your greatest tool for understanding and transforming your menstrual cycle.

It’s the practice of learning your body’s signals—physical, emotional, and hormonal—and using that knowledge to support your well-being.

Why Body Literacy Matters:

• It creates clarity: You can recognize patterns and make shifts that align with your needs.
• It offers early insights: Spotting subtle changes in your cycle (like shorter phases or shifts in cervical fluid patterns) can guide you to address imbalances early.
• It fosters confidence: You step into your power when you truly understand what your body is saying.

Start by tracking your cycle:

• Use tools like Read Your Body to record physical and emotional shifts.
• Observe changes in cervical fluid, energy levels, cramps, or mood.
• Reflect on your observations to spot patterns over time.

How to Track Your Menstrual Cycle and Recognize Key Patterns

Transform Your Cycle With Targeted Self Care

Supporting your cycle doesn’t require massive overhauls—small, mindful adjustments can create big transformations.

By aligning your lifestyle choices with your cycle’s phases, you can stop having to “push through” symptoms.

Self Care Tips by Seasons:

1. Winter (menstrual)
   • Rest and reflect: Rest deeply. Give yourself permission to pause. Reduce your workload or commitments if possible.
   • Replenish nutrients: Iron-rich foods like spinach, lentils, or red meat help restore what’s lost during menstruation. Pair with whole food vitamin C (like oranges) to boost absorption.
   • Soothe cramps: Use heat packs on low back and lower abdominals, sip on herbal teas, do a bit of light stretching to ease discomfort, and embrace journaling or reflection for emotional clarity.
2. Spring (follicular)
   • Focus on growth: Use this phase for planning, starting new projects, or exploring creative ideas.
   • Move your body: Engage in moderate exercise like strength training, swimming, or Pilates during this more active phase.
   • Nourish your body: Leafy vegetables, grass-finished proteins, nuts, and seeds to support rising estrogen and cellular repair.
3. Summer (ovulatory)
   • Show up boldly: Schedule important conversations, presentations, or social events—this is your best time to shine.
   • Embrace the energy: High-intensity workouts like cycling, weightlifting, or group classes can feel great during this phase.
   • Fuel physical activity: Indulge in hydrating foods. Foods like avocados (rich in vitamin E) and pumpkin seeds (loaded with zinc) support egg health and energy levels.
4. Autumn (luteal)
   • Ground yourself: Restorative movement like Pilates, walking, or stretching can help maintain balance while honoring your slower pace.
   • Soothe cravings: Magnesium-rich snacks (like dark chocolate or bananas) can reduce bloating and support mood regulation.
   • Tie up loose ends: This is a great time to declutter, complete projects, or organize for the next cycle.

Curious how exercise or nutrition impacts your cycle? Explore these deeper dives:

• How to Eat for Hormonal Balance: A Phase-by-Phase Nutrition Guide
• Flow and Movement: How Intentional Exercise Supports Your Menstrual Cycle

Start Listening to Your Body

By learning to notice patterns, align your routines with each season, and address deeper health connections, you can reclaim your cycle as a powerful ally in your wellness journey.

Let’s transform the way you view your menstrual cycle—together.

Explore These Related Posts:

• Understanding How You Feel During Your Menstrual Cycle
• Are Your Gut and Hormones Out of Sync? How Digestion Shapes Menstrual Health
• Supporting Your Cycle Through Food and Lifestyle Changes
• What Your Cervical Fluid Says About Your Health: A Guide to Understanding and Tracking 

To Wrap things up

Start small. Rest when your body craves it, honor your high energy phases, and support yourself when things feel out of sync.

With time, you’ll begin to see your cycle not as a source of frustration but as a source of strength—a guide to living a life that feels aligned and intentional.

Your cycle holds wisdom—it’s time to listen.