Let’s talk about flow—literal and figurative. If you’ve ever felt like some weeks you’re crushing life and others you just want to hibernate, you’re not alone. Your hormones are running the show, and instead of fighting them (or wondering why you feel like a different person from one week to the next), why not work with them?
Understanding your cycle isn’t just about tracking ovulation so you don’t end up with a surprise baby (though, let’s be real, that’s important too). It’s about recognizing how your energy, creativity, emotions, and productivity shift over 28(ish) days—so you can move through life with ease instead of burnout. Here’s how I align my schedule with my body’s natural rhythm and create my own monthly flow. Feel free to steal any and all of these ideas for your own use!
The Female Energy Cycle
Women who are still menstruating are roughly on a 28-day cycle. This means that over the course of 4-weeks you’ll enter into 4 different phases that provide different energy levels for you and make you think a little differently. Each phase of the cycle can be supported by different energy levels of movement and different nutrients. Figure out which phase you’re in and start to take note of how it affects how much energy you have.
Bleeding Phase (3-7 days) – Rest & Reflection
(Estrogen peaks and then drops)
Welcome to your inner winter, where your body is shedding what it no longer needs (literally and metaphorically). Also associated with the New Moon if you want to get all woo-woo about it (and I do!) Energy is at an all-time low, so this is the time to slow down, tune in, and let your intuition take the lead. Don’t expect yourself to be at peak performance—this is for dreaming, not doing.
What to do:
• Cancel unnecessary meetings/meetups (because brain fog is real).
• Use this time for creative brainstorming—start projects, don’t finish them.
• Journal, paint, doodle—whatever lets you express yourself without pressure.
• Opt for restorative/yin yoga, slow walks, or gentle stretching. Keep your pelvis below your heart to support downward energy flow.
Pro tip: Keep a moon journal to track what comes up each cycle. Patterns will emerge, and you’ll get to know yourself on a deeper level.
Follicular Phase (7-10 days) – Energy on the Rise
(Estrogen increases)
This is your springtime or waxing crescent moon—the fresh start, the burst of energy, the moment when you suddenly feel like a functioning human again. Your mind is sharp, your creativity is flowing, and it’s the perfect time to take action.
What to do:
• Schedule important work tasks and deep-focus projects.
• Say yes to social events—you’re feeling outgoing!
• Go check out some new art (Like Modern Magic art showing at Ohana Yoga + Barre and Elemental Coffeehouse in Denver), take a class, or start a big house project.
• Eat fresh, energizing foods and avoid sugar crashes.
• Go hard in your workouts—your body can handle it now!
Pro tip: This is when I get my best painting done. Whatever your passion is, carve out time for it now.
Ovulation (3-4 days) – Peak Productivity & Connection
(FSH, LH, and estrogen are at their highest)
This is summer energy (Hello Full Moon)! You’re magnetic, articulate, and primed for community. If there’s ever a time to have that hard conversation, schedule a big meeting, or put yourself out there, it’s now.
What to do:
• Plan your most important meetings and presentations.
• Prioritize social and networking events—this is your time to shine!
• Load up on fiber to help your body process extra estrogen.
• Try group fitness classes for an extra energy boost.
• This is also your most fertile time, so plan accordingly. 😉
Pro tip: If you feel really good, use this time to batch-create content, record videos, or do anything that requires charisma and confidence.
Luteal Phase (10-14 days) – Slow Down & Nest
(Progesterone rises, estrogen eventually drops)
Your energy starts to wane (like the Waning Gibbous Moon), and you may notice more irritability or the first signs of PMS. Think of this as your autumn—time to tie up loose ends, get organized, and prepare to wind down. This is a great phase for detail-oriented work and homebody vibes (like fresh Divine Feminine art for your house that you can enjoy during your bleed phase).
What to do:
• Get admin tasks done—organizing, planning, bookkeeping.
• Eat foods rich in B vitamins, magnesium, calcium, and fiber to support your mood.
• Start reducing high-intensity workouts; lean into strength training and long walks instead.
• Avoid dairy (especially cold dairy) to minimize PMS symptoms. (This is especially important the week leading up to your period as dairy and sugar can increase cramping–based on easter medicine philosophies)
• Take a creatine supplement to support your body as it shifts. (I like to mix mine with electrolytes too because I can light headed easily).
Pro tip: Your inner homebody kicks in here. This is the perfect time to refresh your space—rearrange furniture, declutter, put up new art or create a cozy nook to hibernate in next week.
Working With Your Cycle
By understanding what your energy will be like based on your hormones you can better plan out your months and know when you’ll be the most productive. High energy and lots of time with people will occur at the beginning of your cycle while more rest and tuning-in will be at the end of your cycle. We can’t always control when we have meetings or when projects are due so just be aware of how you’re feeling and do your best to take steps to support yourself when you can’t control your calendar.
Men’s Hormonal Cycle
Our entire society is built around the men’s hormonal cycle. The way the workday is shaped, drug test trials, even workout regimens are all based on male bodies. This means that you have more than enough resources to help support you in your energy cycles and leaves no excuses for not taking care of yourself. The Male hormonal cycle (Also that of women post-menopause) is based on a 24-hour cycle.
Morning Cylce
In the morning men’s testosterone is the highest. This creates more energy to get moving, be focused, and have confidence for the day. Testosterone can also make you competitive and aggressive so this isn’t the best time to get bad news, to be asked favors, or to go into stressful meetings. Instead focus on independent work, competitions, or working on problem-solving projects.
Afternoon Cycle
Testosterone is starting to drop and your energy is leveling out along with your emotions. This is when they feel the most driven, are emotionally stable, and play best with others. Afternoons would be a great time to schedule meetings or work on team projects.
Evening Cycle
In the late afternoon to evening, your testosterone is hitting its base. You’ll start to feel tired and need some time to recharge–whether that’s a quick nap, meditating, or going for a walk. Use this time to go slow and allow yourself time for self-care. Working late into the evening will only make you feel more tired and make work the next day even harder. Have a hard stop for the end of your day and put away the email, meetings, and thoughts of work. Instead, focus on family and taking care of yourself so that you can perform at your best the next day.
Living in Flow, Not Force
Our world is designed around a 24-hour cycle—aka a man’s hormonal rhythm, or what we call the patriarchy. Women, on the other hand, operate on a 28(ish)-day cycle. No wonder trying to stick to a rigid, structured schedule felt all wrong for me. The more I tried to force myself into a structured workday (especially while being a full time mom), the more drained I felt. And being an Aquarius (the water bearer, but an air sign) and being primarily Vata in Ayurveda, I am in great need of flow, not intense structure. (Basically, I’ve been lied to my whole life about what productivity actually looks like for me personally. Funny, it too isn’t a one size fits all type of thing!)
Once I started honoring my actual energy cycles, everything changed. Now, I plan my work, creativity, and even social life based on where I am in my cycle. Some days I feel unstoppable, and others I embrace the slowness instead of pushing against it.
Life (especially with a baby!) is unpredictable, so I don’t follow this perfectly. But having a flexible approach allows me to get more done while feeling way less stressed.
If you’re feeling overwhelmed, out of sync, or just off, start tracking your cycle—not just for fertility reasons, but to truly understand yourself. Your hormones are powerful, and working with them instead of against them is one of the best ways to create more ease, balance, and flow in your life. I love asking people how they feel in their body not just about their body and tuning into your cycle is a great way to better understand how to answer that question.
So, where are you in your cycle right now? What phase do you thrive in? Let’s chat in the comments! 💫
(P.S. I learned so much of this from the book, Woman Code by Alisa Vitti. If you haven’t read it you should grab it from your local library, a local bookstore or Thriftbooks (my favorite place to buy used books and be a little more green.)
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