Align Your Cycle: Nutrition, Exercise & Lifestyle for Every Phase
Your menstrual cycle isn’t just a monthly inconvenience—it’s a powerful tool for understanding and supporting your health. In the latest Two Raw Sisters podcast episode, we dive into the world of cycle syncing, discussing how aligning your food, exercise, and lifestyle with each phase of your cycle can transform your well-being.
Understanding Your Cycle
The menstrual cycle is more than just “that time of the month.” It’s a dynamic process broken into four distinct phases: menstrual, follicular, ovulatory, and luteal. Each phase affects your energy levels, mood, and nutritional needs. By tailoring your choices to these phases, you can reduce discomfort, boost energy, and improve overall hormonal health.
We also chat with Margot, who shares her personal journey with endometriosis—a condition affecting many women that can intensify the symptoms of each phase. Through self-awareness and nutrition, Margot has learned how to work with her body, not against it.
The Four Phases: Nutrition & Exercise Tips
1. Menstrual Phase (Winter)
During your period, the body craves warmth and replenishment. Nourish yourself with iron-rich, blood-building foods like soups, curries, and porridge. Gentle movement such as yoga or walking helps your body recover while honouring its need for rest.
2. Follicular Phase (Spring)
As your energy rises, focus on light, fresh foods like salads, chia puddings, and leafy greens. Incorporate phytoestrogen-rich ingredients like flax seeds, tofu, and tempeh to support hormonal balance. This is also a great time for moderate exercise, like pilates or cycling.
3. Ovulatory Phase (Summer)
Peak energy levels mean it’s time for vibrant, fibre-rich meals such as fresh vegetables, grains, and lean proteins. High-intensity workouts like running or strength training feel natural during this phase. For those managing conditions like endometriosis, listen to your body and adjust accordingly.
4. Luteal Phase (Autumn)
As energy levels dip, grounding and anti-inflammatory foods come into play. Root vegetables, complex carbs, and spices like ginger and turmeric help ease PMS symptoms. Indulge cravings with iron-rich cacao-based treats. Swap high-intensity workouts for slower, restorative activities like stretching or hiking.
Cycle Syncing Made Simple
To make syncing your cycle easier, we use seasonal metaphors—winter, spring, summer, and autumn—that help you connect with the energy shifts of each phase. By embracing these rhythms, you can better understand your body’s needs and support it with tailored food and movement.
Practical Tools to Support Your Cycle
On the podcast, we share recipes and ideas to help you implement these changes. Our app includes a women’s health section with recipes customised to each phase, from warming soups for “winter” to refreshing salads for “summer.”
Margo’s experience with endometriosis highlights the importance of self-awareness and education. Understanding the menstrual cycle and how to work with it can empower women to transform their health and well-being.
Tune In to Empower Your Health
This episode of the Two Raw Sisters podcast is a must-listen for anyone looking to take charge of their menstrual health. Whether you’re managing endometriosis or simply want to optimise your nutrition and lifestyle, the insights we share will guide you towards a healthier, more balanced life.