Move With Your Flow: How to Eat, Train & Rest With Your Cycle

I Used to Fight My Body Every Month

Every month, like clockwork, there was a week when I felt unstoppable — and then another when I could barely find the energy to finish a workout. I'd beat myself up for not being consistent, pushing harder, ignoring what my body was clearly trying to say.

It wasn’t until I started living by my cycle that it finally clicked: My energy isn’t unreliable — it’s rhythmic.

Once I began syncing my meals, movement, and rest with my hormonal shifts, everything changed. My workouts became easier. My mood stabilized. My body started to cooperate rather than resist.

Here’s how you can do the same.

Your Body Has Seasons Too

Just like nature moves through winter, spring, summer, and autumn, so does your body. Each menstrual phase brings a unique balance of hormones that influence your energy, appetite, and focus.

When you honor those shifts — instead of fighting them — you support your metabolism, your mood, and your long-term wellbeing.

Menstrual Phase — Your Inner Winter (Days 1–5)

Focus: Rest, reflect, and replenish

Your hormones are at their lowest. This is your body’s built-in reset — a time to slow down and restore.

How to Eat:

• Warm, grounding foods like soups, stews, and roasted vegetables

• Iron-rich foods such as spinach, lentils, and beetroot to replenish blood loss

• Herbal teas with cinnamon or ginger to soothe cramps

How to Move:

• Gentle stretching, yin yoga, or slow walks

• Listen to your body — it’s okay to rest completely

HerRhythm Tip: This is your permission slip to rest. Resting isn’t lazy; it’s necessary recovery.

Follicular Phase — Your Inner Spring (Days 6–13)

Focus: Energy, creativity, and growth

Estrogen begins to rise, and you’ll naturally feel more motivated, clear-minded, and adventurous.

How to Eat:

• Fresh, vibrant foods like leafy greens, berries, and fermented vegetables

• Light proteins such as fish, eggs, and tofu with plenty of hydration

• Add in seeds like flax or pumpkin to support estrogen production

How to Move:

• Experiment with new workouts: dance, cardio, or strength training

• It’s the best time to start new projects or habits

HerRhythm Tip: Think “fresh start” energy — spring clean your diet, your space, and your mindset.

Ovulatory Phase — Your Inner Summer (Days 14–17)

Focus: Connection, confidence, and power

Estrogen peaks and testosterone gives you that extra spark. You’ll likely feel social, strong, and radiant.

How to Eat:

• Colourful, nutrient-dense meals — think rainbow salads and grilled proteins

• Stay hydrated with coconut water or fruit-infused water

• Focus on zinc-rich foods like pumpkin seeds and cashews to support ovulation

How to Move:

• High-energy workouts: HIIT, swimming, running, or group classes

• Use your natural motivation — go after your goals

HerRhythm Tip: You’re glowing — embrace your inner summer and share your energy outwardly.

Luteal Phase — Your Inner Autumn (Days 18–28)

Focus: Ground, nurture, and prepare

Progesterone rises and then drops — you might feel more introspective or sensitive. This is your cue to slow down before your next cycle begins.

How to Eat:

• Comforting, nutrient-dense meals such as roasted sweet potato, quinoa, and lentils

• Add magnesium-rich foods like dark chocolate, nuts, and leafy greens to ease PMS

• Choose complex carbohydrates to stabilize mood and prevent cravings

How to Move:

• Switch to lower-intensity exercise: Pilates, yoga, or long walks

• Honor your energy — less pushing, more flowing

HerRhythm Tip: Listen to your inner autumn — it’s a time to finish, tidy, and prepare for rest.

When You Flow, Life Flows

Once you start eating, moving, and resting with your cycle, you’ll notice how naturally everything falls into place. Your workouts feel more aligned. Your cravings make sense. Your energy stops fighting you — because you’re finally on the same team.

You don’t need to overhaul your lifestyle overnight. Just start noticing. Ask yourself each week: What phase am I in, and what does my body need right now?

The more you listen, the more your body will trust you back.