Boost your wellness based on your cycle


Did you know that the foods and activities your body needs you to do, vary during each stage of your cycle?


FOLLICULAR PHASE: You start experiencing a boost in energy, mood and cognitive skills. You will feel powerful and bold. Foods: healthy fats like flax seeds, avocado & coconut.

Movement: more fast paced workouts like HITT, spin, hiking, running and cycling.

Mind: you should focus on creativity, brainstorming, problem solving and daydreaming!


OVULATION PHASE: You feel magnetic, energetic, outgoing and confident.

Foods: broccoli, cauliflower, brussels sprouts, tomato and berries.

Movement: you can do the most intense workouts here!

Mind: you have boosted focus & communication!


LUTEAL PHASE: You start to wind down, you feel more relaxed and calmer.

Foods: more complex carbohydrates and b-vitamins to sustain energy, like sweet potatoes, yams, brown rice, quinoa, and magnesium & fiber foods like leafy greens & dark chocolate. Movement: your energy will slowly decrease so scale back on intense exercise.

Mind: it's a good time to finish projects and tasks, organize your home and do chores.


MENSTRUAL PHASE: Your hormones are at their lowest point and your body is working extra while losing nutrients, making this an essential phase to rest and replenish.

Foods: comfort foods like soups, bone broth, grass-fed animal protein, peanut butter, and vitamin-rich smoothies.

Movement: down-time, self-care, epsom salt baths, and gentle movement like yoga or stretching.

Mind: optimal time for journaling, self-reflection, and tapping into your intuition.


It's SO important that we are aware of what our bodies need through each hormone shift. Save this!