For a long time, I felt disconnected from my womb and menstrual cycle. I grew up in an environment with strong women, ambitious men and a competitive environment. Humans are exceptionally adaptable creatures and, in this case, I found myself needed to adapt to the world around me. This meant I had to operate in a way that felt unnatural to me. But, for the sake of ‘keeping the peace’, I did what I felt like I had to.
Life changes and at a certain point, you might reach a moment where you think: It cannot continue like this. I’m burnt out. I’m angry. I’m frustrated. I don’t know what to do.
And really, it’s only when you want to change that you do.
So I decided to live with the intention of working with myself instead of against myself. This meant I needed to define, learn and embody what being a woman meant to me.
As I conducted more research and became more in tune with my body (and in turn nature and its seasons), the topic of cycle-syncing came up.
In the 28 day or so cycle, menstruating women go through four seasons within their body, representing the entire cycle of their menses: Inner Winter (Menstruation), Inner Spring (Follicular), Inner Summer (Ovulation), Inner Autumn (Luteal).
Before learning about this and becoming aware of the shifts within my body, I often felt angry, frustrated and guilty about how my energy shifted throughout the weeks. I didn’t understand why I couldn’t keep up in a masculine environment and with people who seemed to maintain a consistent flow of energy through the weeks. I would often push myself to do things that I didn’t feel aligned with and didn’t have any clue why. I would force myself to be productive instead of listening to what my body was telling me it needed.
All I had to do was listen.
Once I read more about how to adjust my lifestyle to work with my cycle, I realized I could optimize with this feminine model instead of trying to fit into a masculine frame. I could accomplish the same amount of things and prioritize more rest, fun and relaxation.
If you identify as a woman who menstruates, shifting to this system may work better for you.
How To Start
If you haven’t already, begin to track your menstrual cycle. That’ll give you an approximation of what your schedule will look like. Log any symptoms, cravings and feelings you might have. This may change from cycle to cycle and can also be pretty consistent. Everyone and every cycle is different.
Inner Winter – Menstruation – New Moon
Day 1 to 6
During this part of your cycle, your hormones and energy levels are at a low. Your body is utilizing a lot of energy in shedding the uterine lining and releasing a lot of physical and emotional energy. Give yourself the space and time to rest. This is not the time for heavy productivity.
Movement: Yin yoga, deep stretches, walks and allow yourself the space to rest if your body asks for it.
Activities: I find I am more connected to my subconscious self during this time, so meditation and napping helps process any information I get from my intuition. Self care activities (massage, scrubs, baths, masks, etc).
Work: During this time, introversion may be appealing to you. Allow yourself to evaluate anything that has occurred in the past cycle or in your life currently and see if anything needs to be released or renewed. This is also a great time for reflection on all aspects of your life. I especially like to evaluate what I want to bring forward to the next cycle and what to let go of.
Nourishment: I generally crave more liquids, soups, stews and congees (a rice based porridge) during this time. Chocolate is also a must. Some of my favorite meals during this time are: congee with an assortment of toppings, homemade cacao to sip on, veggie soup or curries and rice. Coconut water is great for hydration if you’re not feeling hungry. Soothing and warm teas are also great for the body. Traditional Chinese Medicine advises against cold fluids (like iced drinks) during this time but, again, listen to your body.
Inner Spring – Follicular – Waxing Moon
Day 7 – 13
Estrogen rises and you begin to feel more motivated and proactive. You’re starting to get some energy back but remember to take things slow. Make plans, lists and start preparing for the second half of the cycle. You may start to open up to more social activities. Don’t overwhelm yourself during this time. Ovulation is coming up so you’ll soon have all the energy you need to get things going.
Movement: Your energy levels pick up so intensity in movement can increase. Vinyasa yoga, dancing, hiking.
Activities: Be open to adventures. Explore new ideas, people, places and things. Begin to implement any ideas that you got during your Inner Winter (menstruation).
Work: This is a time for creativity, planning and new beginnings. Brainstorm new ideas. Seek inspiration. Plant new seeds. Make lists, action plans, get started on an idea that you’ve been sitting on.
Nourishment: Fermented and fiber rich foods. Lots of leafy greens, protein, and vitamin E. Tofu stir fry with kimchi fried rice is a great go-to meal for me.
Inner Summer – Ovulation – Full Moon
Day 14 – 20
Estrogen peaks and the body experiences a spike in testosterone. You’ll most likely feel your sexiest and at the-top-of-your game here. This is also where you’ll feel like you have the most energy, so fill up your schedule with activities of all kinds.
Movement: HIIT, cardio, sex.
Activities: Any social gatherings is great during this time. You may feel more extroverted and you definitely have the energy for all of this. Go on dates. Hang out with friends. Go to a party. Flirt with people and life.
Work: Collaboration and communication is great during this time. Schedule and have meetings, pitches, public speaking. Making things happen, especially in a group environment is best.
Nourishment: Lots of fresh fruits and veggies. Make sure you’re also staying extra hydrated. Time to replenish and feed yourself to keep up with the expended energy.
Inner Winter – Luteal – Waning Moon
Day 21 – 28~
Progesterone on the rise and then falls towards the end. You’re at the tail end of an energy burst and may notice yourself getting ready to slow down again. Start prepping for menstruation by getting your affairs in order so you can have the time and space to rest and relax without worry.
Movement: Pilates, strength training, swimming, weights.
Activities: Meditation, intimate gatherings,
Work: Completing tasks, errands, wrapping things up, organizing and admin tasks are great for this time. You may also feel compelled to tidy things up at work and home to prepare for nesting during your upcoming menstrual cycle. Meditation can help with the transition and managing your emotions.
Nourishment: Nutrient dense starchy foods. Magnesium rich foods can help alleviate any PMS symptoms (dark chocolate, spinach, bananas, legumes, etc.). You may also feel extra hungry during this portion of the cycle. Listen to your body and let yourself indulge.
CREDIT: ‘WOMEN CODE’ BY ALISA VITTI
This fantastic nutrition chart from ‘Women Code’ by Alisa Vitti is a book I’m on the waitlist for at my local library. I’m excited to read through it as I’ve heard that it provides a lot of scientific info for holistic feminine health.
I love being a bridge between the scientific and spiritual world, as I feel like these are two places with the same truth yet sharing two different languages. Perhaps it comes from being a third culture kid, oscillating between a Chinese upbringing in an American world. Where once you stepped through the doors of our home, the language shifted from English to Cantonese and Toishanese (a village dialect), customs and behaviors different vastly from how we operated at school or in public settings.
Anyways, this is probably the tip of the iceberg. I’ll be updating this post with more info as I come across it.
I’d love to hear if anyone else cycle syncs or perhaps there are any other rituals/lifestyle changes that you’ve implemented to live more embodied as a woman in this world?
xo,
Jules
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