Intro to Menstrual Cycle Syncing

Question 1

What is the longest phase of the cycle?

Answer 1

The luteal phase

Question 2

How do you align your syncing practice with the moon?

Answer 2

• menstruation = new moon
• follicular = waxing moon
• ovulation = full moon
• luteal - waning moon

Question 3

What is a white moon cycle?

Answer 3

Said to resemble peak fertility.
Women who bleed on the new moon.

Question 4

What is a red moon cycle?

Answer 4

Said to be a trait of healers, guides and wise woman.
Women who ovulate on the new moon.

Question 5

During what phase of the menstrual cycle do hormones drop to their lowest points?

Answer 5

The menstrual phase

Question 6

When do you move and think slower?

Answer 6

During your menstruation

Question 7

What foods are most nourishing when you bleed?

Answer 7

• Mineral rich foods like fish, sea vegetables, red meat
• Organ meat, mushrooms, beets and other root veggies will help to replenish the minerals and vitamins that are lost from menstruation
• Anti-inflammatory foods turmeric, ginger, cayenne & coconut oil
• Foods high in essential fatty acids, especially in omega 3’s like fatty fish, hemp seeds, olive oil, chia seeds, walnuts, and flax seeds, can help to support healthy levels of inflammation, helping to support a more comfortable menstrual experience
• Enjoy indulging in heartier, warm soups, stews, casseroles & baked dishes during this time instead of salads and smoothies

Question 8

What foods are best to avoid during your menstruation?

Answer 8

Inflammatory foods like sugar, processed foods, industrial-grade seed oils and nightshades

Question 9

What does red raspberry leaf help with?

Answer 9

Helps to tone the uterus and can soothe cramping

Question 10

According to TCM and Ayurvedic medicine, the body is considered BLANK during menstruation, therefore it is said that BLANK

Answer 10

Cold; adding in cold foods can contribute to imbalances such as cramping, clots & irregular bleeding

Question 11

Cycle symptoms can be the result of too much BLANK and not enough BLANK

Answer 11

Estrogen; progesterone

Question 12

During your menstrual phase, using a combination of flax seeds & pumpkin seeds helps to provide fiber & phytoestrogens which can help to keep BLANK in check. This is called BLANK.

Answer 12

Estrogen; seed cycling

It’s best to consume about 1 tbsp of each per day, and ground up to support their digestion.

Question 13

During your menstrual phase, you may feel more BLANK than usual. Use this time to express your BLANK.

Answer 13

Creative; creativity

You may also feel more reflective.

Question 14

During your follicular phase, your hormones slowly begin to BLANK

Answer 14

Rise, as well as your energy levels

Question 15

The follicular phase is a great time to do BLANK

Answer 15

• Stimulate your mind with learning activities, reading, and trying out new things
• Great time to begin planning your cycle syncing strategies for the month ahead by doing some meal planning or meal prep — and scheduling your calendar according to your cycle phases

Question 16

If you burn out your flame before you reach ovulation, you may very well find yourself feeling extra tired & perhaps more symptomatic during your BLANK phase

Answer 16

Luteal phase, which is especially true if you tend to experience PMS.

Question 17

What is the optimal nutrition during your follicular phase?

Answer 17

Your appetite decreases during this phase. However, your nutritional needs increase with this phase to accompany the rising hormones & follicle development in preparation for ovulation.

• Brazil nuts, pumpkin seeds & oysters that are rich in minerals
• Healthy fats like eggs, butter, avocado & coconut oil are very nourishing during this time, especially animal fats & cholesterol
• Dietary phytoestrogens like soy (preferably fermented), yam, wheat, lentils, rice & oats may also be tolerated in moderation and can actually help to contribute to healthy estrogen production
• Fiber-rich foods, cruciferous vegetables & fermented, probiotic-rich foods are incredibly nourishing during this time as they help to support your digestive health. this is important for supporting estrogen detoxification, helping to promote healthy levels of hormones early on in the cycle.

Question 18

Eating lighter, fresh foods that are still very nutrient-dense and foods that are rich in minerals like zinc and selenium are good during what phase of the menstrual cycle?

Answer 18

The follicular phase; zinc and selenium are important for supporting follicle development leading up to ovulation.

Question 19

Zinc and selenium are important for supporting follicle development during what phase?

Answer 19

The follicular phase

Question 20

When we don’t prioritize rest and relaxation during menstruation, it can lead to the feeling of what during the spring?

Answer 20

Overwhelm and anxiety. Reminder to take things easy and don’t start going 100 mph right after menstruation.

If you’re feeling off during your spring, take note of things, and think ahead about what you can do to prioritize rest & relaxation during your next bleed, and then see how that affects your transition into your next cycle

Question 21

During the ovulation phase, your BLANK and BLANK hormones are BLANK?

Answer 21

Estrogen and testosterone are peaking

Question 22

Your ovulatory phase is a great time to priotize what?

Answer 22

Tasks that require you to be confident, articulate, or visible, like hosting an event, giving a presentation or performance.

Your physical strength & stamina may also be at their highest levels. A perfect way to direct some of that energy is to push yourself a bit more than usual in your workouts, add some extra weights, run a little longer, enjoy a HIIT workout, or whatever feels best to you

Question 23

What kind of nutrition is best in the ovulatory phase?

Answer 23

Lighter, fresh & raw foods, like fresh fruits, vegetables, salads, fermented foods & fish

Cruciferous vegetables & broccoli sprouts are very supportive during this phase as they support your liver health, which is important to emphasize to keep your hormones in check & support a healthy autumn

Antioxidants found in fresh fruits & vegetables like berries, citrus, bell peppers, carrots, tomatoes, and leafy greens are also super supportive during this time as they help to support ovarian follicle quality & egg chromosomal health, which is important for supporting fertility, ovulation, and progesterone production

Pair fats with your carbohydrates & never forget to eat breakfast to keep your blood sugar in balance

Question 24

Antioxidants found in fresh fruits & vegetables like berries, citrus, bell peppers, carrots, tomatoes, and leafy greens are also super supportive during the BLANK phase of your cycle as they help to support ovarian follicle quality & egg chromosomal health, which is important for supporting fertility, ovulation, and progesterone production

Answer 24

Ovulatory

Question 25

During the first half of your luteal phase, your hormones may still be buzzing from ovulation, so you can BLANK

Answer 25

Use this to your advantage by increasing your productivity & getting stuff done around the house.

Some people call this heightened sense of insight & motivation ‘nesting’, where you naturally feel like organizing, decluttering & deep cleaning.

Question 26

During the second half of your cycle, the BLANK hormone dominates?

Answer 26

Progesterone, which has a sedative effect on the brain & nervous system which may make you feel more sleepy & hungry, in preparation for winter

Question 27

As progesterone increases in your inner autumn, so may your BLANK. You can honor this by BLANK.

Answer 27

Apetite

Eating heartier, more nutrient-dense & satisfying foods.

Foods rich in fiber, magnesium & B vitamins can help support a more comfortable luteal phase experience so you can avoid the dreaded PMS.

Opt for foods like sweet potatoes, beets, onions, garlic, squash, hard leafy greens, legumes, red meat, cacao, dates & bananas.

Question 28

During the luteal phase, BLANK decreases pretty significantly. With that so does your BLANK.

Answer 28

Estrogen; insulin sensitivity

Be mindful not to eat too many sugary treats during this time and aim for well-balanced meals with plenty of fats and protein.

Question 29

During the luteal phase, be mindful of extra salty and processed foods as they can trigger BLANK and BLANK.

Answer 29

Fluid retention & bloat. Instead, stick with natural sea salt to taste, and home-cooked, nourishing meals.

Question 30

During the luteal phase, it’s a great time to do what in your biz?

Answer 30

Prioritize administrative tasks that don’t require much stamina or creativity like bookkeeping, accounting, handling bills, or other financial commitments

This is also a great time to do some editing, complete projects & tie up loose ends in preparation for your reflection phase come your inner Winter