Menstrual Cycle Guide: If you’ve been wondering how cycle syncing can actually help you run your life and business better, this post is specifically for you.
I’ve been an online entrepreneur for over 15 years now, I started my journey in 2008. The ups and downs of entrepreneurship have been a wild and very magical ride. I have learned so much along the journey and many of it, I had to go through and learn all by myself. One of the things, I had no idea would be such a huge obstacle for me along the path of being in business for myself and creating my digital empire,
…my period.
Disclaimer: I'm not a medical professional. I am here to share my own experiences and well-researched opinions. Consult with a medical professional for diagnosis and treatment.
I started tracking my period years ago so that my boyfriend and I could figure out the best times to travel and I could have a great time. My menstrual week was always my least favorite time to lay by a pool, explore through a new city or walk around in a bikini.
For years, I would do my best to power through those weeks and still show up my best in life, even though I felt my absolute worst. I spent a lot of time doing my bubble bath rituals and nourishing myself during that time. I lived most of my adult life trying to suppress the reality of being a woman so I could always be effective and productive. What every other woman seemingly did.
Looking back, if I had known then would I know now, perhaps I could probably rule the world by now.
Fast forward to today, what I’ve learned about my menstrual cycle has completely changed my life. I’ve learned that women don’t operate on the same hormonal cycle as men, we require a 28-day time period of change where men operate on a 24 hour time period. Meaning, men’s up and down are throughout the day, for women, we take the whole month.
Listen to this podcast episode for more:
There are actually 4 different phases of the female menstrual cycle and each one has a specific combination of hormones working in your body that creates a unique experience for you personally. I’ve learned that some weeks I am at my best, social, charismatic and perfect for some things I need to get done. Other weeks, I am more fatigued, I’m annoyed, I’m overwhelmed, etc. And knowing when I am going to be in a certain phase, became incredibly helpful for how I plan and approach my life, especially in my business!
♥️ I teach more on this in my 30-day goddess glow up workshop ♥️
THE SECRET TO CONQUERING YOUR MENSTRUAL CYCLE : it’s knowing how to tune into your body and work WITH the energy you are in instead of working AGAINST yourself.
I used to try and operate every single day from a full energy, even on the days when I wasn’t feeling so optimistic or motivated. No matter who you are, you will never ever operate at the same energy every single day. So, you have to honor your body more than you honor productivity or success.
Once I started to fully understand the phases and how to use them in my life and in my business, everything changed for me. I found myself actually working smarter instead of harder.
BENEFITS OF SYNCING YOUR SCHEDULE WITH YOUR CYCLE:
HERE ARE 2 PRODUCTS THAT CAN HELP YOU GET STARTED
To better understand your cycle, I will give you a quick breakdown…
There are 2 overall main phases of your cycle hormonally, the Follicular and Luteal phases.
Follicular phase, days 1-13: pituitary gland releases follicle stimulating hormone (FSH) which stimulates follicles in one of the ovaries to mature. Lasts from the start of your period until ovulation.
Luteal phase, days 14-28: prepares the uterus and body to accept a fertilized egg or to start the next cycle if pregnancy doesn’t happen. Lasts from ovulation until your next period.
Now, your body actually undergoes specific energy changes through four specific phases of this 28-day cycle. This guide should help you learn to schedule your life based on your energy levels.
The 4 phases of your menstrual cycle:
1. Menstruation (Energy: Releasing & Letting Go): Day 1-7
Energy: This phase is associated with a sense of letting go, shedding, and releasing. It's a time for introspection and self-care. Women may feel more inward-focused and reflective during this time.
The Best Time To:
- Rest! Without guilt. Take extra long bubble baths.
- Reflect, set goals and intentions, journal to access deep insights and intuitive hits
- Evaluate biz progress and make course corrections
- Make a plan for the rest of your cycle
- Block off your calendar and take a break from client work, projects, etc.
- Ask for support and help! Can your partner take care of the kids for a night? Can you delegate stuff in your business? Receiving support right now will make you stronger in the long run.
Be mindful of:
- The temptation to “push through” or else you’ll be more likely to experience burnout later in your cycle
- Overextending yourself. Practice self compassion!
- Resist temptation to be productive.
2. Follicular Phase (Energy: Renewal & Growth): Day 7-10
Energy: The energy during this phase is focused on renewal and growth. Women often feel more energetic, creative, and social. It's a good time to start new projects, explore ideas, and engage in physical activities.
This is the best time to:
- Start a new project
- Get to work on the plans you laid in winter
- Schedule and book calls, appointments, coffee dates, networking events
- Be open to new things
Be mindful of:
- Inner critic popping up if you do too much and put yourself out there before you’re ready
- Over-doing it as you feel a burst of energy -- pace yourself!
- Protect your new ideas and projects, don’t launch too soon
3. Ovulation (Energy: Peak & Vitality): Day 11-18
This is when your estrogen levels are the highest. This is when people have feel that their face seems more symmetrical, they feel more beautiful, they have a higher sex drive, and this is when you really feel like in your power, feeling most confident.
So the natural business activities to kind of do during this phase is to batch all of your content, to be in front of the camera, take on speaking engagements, get interviewed, etc.
Energy: This phase is associated with a peak in energy and vitality. Women often feel more confident, extroverted, and attractive during this time. It's an excellent period for socializing, making important decisions, and tackling challenging tasks.
This is the best time to:
- Nurture relationships and connect with your community
- Launch that new product or re-launch an old one!
- Declare yourself and claim your authority! Tell the world what you do and how you can serve
- Create videos and host workshops or live events
- It’s easy and fun to be visible right now
Be mindful of:
- Saying “yes” to too many opportunities … remember your energy will drop soon
- Don’t neglect your self care even though you will be more focused on others
- Feeling vulnerable or uncomfortable if you are more sensitive or introverted, Summer might not be your fave season but remember you are safe!
4. Luteal Phase (Energy: Nurturing & Preparing): Day 19-28
Energy: The energy during this phase is more nurturing and introspective. Women may feel a stronger desire to take care of themselves and others. It's a good time to focus on completing tasks, practicing self-care, and preparing for potential outcomes.
This is the best time to:
- Create!
- Channel your energy into juicy content so you can make money online!
- Finish projects, de-clutter, prioritize admin tasks
- See what (or who) is not working in your life. Your tolerance for bullshit is at an all time low
- Give yourself compassion and feel the feels
- Give yourself space for self care
Be mindful of:
- Inner critic - use as a guide to identify where you're out of alignment
- Increased sensitivity (avoid confrontation, tracking unsubscribes, social media consumption, hard conversations)
- Consuming too much sugar, caffeine or alcohol
- The existential crisis … it’s normal. You are ok!
- Making big decisions. Journal and brain dump what’s coming up for you, meditate on it during your menstrual phase for action in the follicular phase.
How To Successfully Sync Your Period To Your Business:
The phase of the menstrual cycle that affected me the most, the luteal phase. It’s the part that would affect me personally the most. The potential outcomes.
Because your body is trying to prepare for pregnancy or not pregnancy your mind goes overboard preparing for THE WORST possible outcomes. So, your mind gets incredibly critical, judgemental, the self-doubt and fears turn all the way up because your body is in full preparation mode.
This is where we self sabotage our success. I created an entire course around navigating Self Sabotage, in Soul Aligned Success. Because, my luteal phase was always de-railing the work I would do in my business. But when you are fully prepared for your luteal phase and know what it is doing, you can help beat self sabotage.
THE LUTEAL PHASE SURVIVAL GUIDE:
To help you, I created a 14-Day Luteal Phase Survival Guide that you can follow the next time you hit this phase of your cycle.
Day 1-2: Setting Intentions
Start by reflecting on your past experiences during the luteal phase. Identify any patterns or challenges that arise. Begin to prepare for this phase and plan accordingly.
Set positive intentions for the week ahead. What would you like to achieve in terms of self-care and emotional well-being?
Day 3-4: Physical Nourishment
Explore the impact of nutrition on your well-being during the luteal phase. Identify foods that support hormonal balance and alleviate physical symptoms.
Create a meal plan for the week, focusing on nutrient-rich foods such as leafy greens, whole grains, and omega-3 fatty acids.
Incorporate gentle exercises or yoga poses that help alleviate cramps, bloating, and tension.
Day 5-6: Emotional Balance
Dive into your emotional landscape during the luteal phase. Recognize any heightened emotions or mood swings.
Practice mindfulness and self-compassion techniques to cultivate emotional stability.
Create a gratitude journal and reflect on the positive aspects of your life to shift your focus towards positivity.
Day 7-8: Self-Care Rituals
Explore self-care practices that bring you comfort and relaxation. This could include taking soothing baths, practicing aromatherapy, or indulging in a creative hobby.
Design a personalized self-care routine for the luteal phase. Dedicate time each day to prioritize your well-being.
Day 9-10: Managing Energy Levels
Understand the fluctuations in energy levels during the luteal phase and how to adapt your schedule accordingly.
Identify activities that drain your energy and those that recharge you. Make adjustments to your daily routine to accommodate your energy levels.
Day 11-12: Social Support
Recognize the importance of social connections and support during the luteal phase.
Reach out to trusted friends or family members who can provide emotional support.
Plan social activities that align with your energy levels, whether it's a cozy night in with loved ones or a gentle walk in nature.
Day 13-14: Reflection and Celebration
Reflect on your experience throughout the week. Take note of any positive changes, challenges overcome, or insights gained.
Celebrate your journey and acknowledge the progress you've made in nurturing your well-being during the luteal phase.
Set intentions for the upcoming menstrual cycle, focusing on continued self-care and growth.
For these 14 days, take extra good care of yourself. Sink into your feminine energy, read a new book, eat nourishing meals, journal, go slower than usual, don’t put too much pressure on yourself. This is how you will optimize these 14 days.
Essentials for your luteal phase survival:
I hope this empowers you to navigate the challenges of your menstrual cycle with self-awareness and compassion. By embracing holistic practices that address your physical, emotional, and social needs, you can create a more harmonious and fulfilling experience during the luteal phase.
Remember, self-care is an ongoing journey, and each cycle offers an opportunity for growth and self-discovery. Embrace this guide to support your well-being and thrive throughout your menstrual cycle.
✨ I go deeper into this episode of the Feminine & Ambitious podcast
Love you,
Ashlina
