Cycle syncing isn’t an uncommon concept anymore. It’s become part of our healthcare vernacular in the last few years, and we’ve talked about cycle syncing your food and exercise, as well as how seed cycling can help regulate your period.

The cycle syncing idea is fairly simple: There are four phases of your complete monthly cycle, which take cues from normal hormonal shifts. Because of those hormonal changes, your body craves different things—which means, if you pay attention, you can change your self-care routine to maximize your energy and productivity at certain points in your cycle and embrace rest and rejuvenation in others. Let’s talk about HOW.

Phase 1: Menstruation

Menstruation, or week one of your monthly cycle, is the REST phase. You’re bleeding and losing nutrients. Nourish your body with good food and slow down. You should incorporate more relaxing meditation, relaxation breathing, gratitude journaling, yoga (such as Yoga Nidra or Yin Yoga).

Self care ideas for this phase

• Try hot epsom salt baths
• Drink calming adaptogenic teas (reishi, ashwagandha, passionflower)
• Get a hot stone massage
• Hydrate
• Read a good book

Phase 2: Follicular

During week two, or your follicular phase, you’re generally in your creative heights. Now is the time to dream big, set intentions, visualize, and CREATE. For exercise, energetic and flowing movement are your best friends! Try Vinyasa yoga or dance.

Self care ideas for this phase

• Create a vision board
• Make smoothies
• Organize a room that’s cluttered
• Paint
• Try stream of consciousness writing or journaling
• Have a “white space” day—put nothing on your calendar except to create and dream 

Phase 3: Ovulation

During the ovulation (week three) phase, you are MAGNETIC. Your energy is attraction, so use this time to attract what it is you want—start a new hobby, journal about self-discovery. For exercise, try yoga sculpt, or HIIT.

Self care ideas for this phase

• Join a book club or social group
• Take a cooking class
• Buy a new vibrator
• Share something you’re loving or creating on social media (try doing an IG Live!)

Phase 4: Luteal

In the luteal phase (week 4), you’re starting to come inward and get more focused. You’ll do things that are task oriented, practice your skills, and refine them. Focus your exercise on alignment, like with Ashtanga Yoga.

Self care ideas for this phase

• Unfollow people on social media who irritate you
• Try a new kind of biodynamic wine
• Take a nature hike

By leaning into your cycle, you’ll be able to more seamlessly accomplish your goals. You’ll understand more about your body’s natural strengths and flow of energy—so what are you waiting for? 

If you’re struggling with regulating your cycle or if your hormones seem out of whack, MIMC can help! Book an appointment with us today for personalized treatment and a care plan tailored to you.

Ashley Sondergaard is a yoga teacher, an entrepreneur and host of the Yoga Magic podcast. For 8 years, she has studied yoga, meditation, astrology and mindfulness practices that prioritize self-care and self-discovery. After having her two girls, Ashley discovered the hard way that taking care of yourself first is the only way to take care of others. Today, she supports her students & clients in up leveling their everyday routines into magical self-care rituals. Learn more about Ashley at www.ashleysondergaard.com or on Instagram @ashleysondergaard.yoga and @yogamagicpodcast.

Dr. Cassie Wilder

Dr. Cassie Wilder is a registered Naturopathic Medical Doctor (NMD) and founder of MIMC. Her passion is empowering her patients through education, understanding, and support through their healing journey. After graduating from Iowa State University with a Bachelors of Science in Kinesiology and Health, Dr. Wilder earned her Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine & Health Sciences, a fully accredited and nationally recognized institution in Phoenix, AZ. During her clinical training, she received extensive hands-on training with many leading experts in the field of functional medicine and developed a passion for treating hormonal imbalances, thyroid disorders, cardiovascular concerns, and adrenal fatigue.