Week 4 · Working with your rhythm

Cycle Syncing

Your body changes across your cycle — what it needs in each phase is different. This week you learn to align food, movement, and rest with your hormonal rhythm.

This week's lessons
1

The four phases

Your cycle has four phases: menstrual (winter), follicular (spring), ovulatory (summer), and luteal (autumn). Each has different hormonal drivers, different needs, and different optimal practices. Working with them — not against them — transforms how you feel.

2

Food by phase

Different foods support different phases. Warming, nourishing foods during your period; lighter, fresh foods during follicular; varied, colourful foods during ovulatory; grounding, comfort foods during luteal. Your phase-by-phase food guide is in the resource library.

3

Movement by phase

Your energy and recovery capacity shift across your cycle. High-intensity movement suits follicular and ovulatory phases; gentle, restorative movement suits menstrual and luteal phases. Matching movement to your cycle prevents burnout and supports hormonal balance.

Your practices

Do these daily

Cycle phase tracking
Track your phase daily. Plan food and movement accordingly.
Phase-aligned movement
Adjust your movement intensity to your current phase this week.
Journal prompts

Sit with these

“How did phase-aligned eating and movement change your energy?”
“Which phase feels hardest for you, and what does it need?”
This week's herb
Maca
Endocrine balance and energy. Morning dose, cycle-aware.
Your action this week
Begin cycle syncing — food and movement aligned to your current phase.
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Week 3: The Cortisol–Hormone Connection
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Week 5: Gut–Hormone Axis