If you've ever felt like a completely different person throughout the month—you're not imagining it. The female body moves through four distinct hormonal phases, and each one asks for something different. Learning to support yourself through cycle syncing—a way of aligning your wellness, nutrition, movement, and wellness tools to each phase of your menstrual cycle.
Instead of pushing through with a “one-size-fits-all” routine, syncing allows you to nourish, move, and care for yourself in a way that matches your hormonal needs. And the results speak for themselves: less burnout, better digestion, glowing skin, stable moods, and a deeper sense of connection with your body.
Let’s break it down phase by phase—and show you how ancestral nourishment, non-toxic products, and a few timeless rituals can help you throughout each phase.
The Menstrual Phase: Rest, Retreat, Replenish
Your cycle begins with menstruation—when your body is actively shedding the uterine lining. Estrogen and progesterone are at their lowest, and your energy often reflects that. This is not the time to power through. It’s a time to go inward.
This phase benefits from deep replenishment: slow sips of mineral-rich bone broth, gentle warmth over the womb, and iron-rich foods like liver pâté or liver capsules. Raspberry leaf tea can support the uterus, and magnesium balm massaged over your lower abdomen or lower back can provide comfort and encourage relaxation.
A castor oil pack placed gently on the belly can aid circulation and detoxification, while dark chocolate made with real cacao and sweetened with raw honey offers a comforting and mineral-rich treat. Settle in with a wool blanket, a beeswax candle, and your journal. Rest is not only allowed here—it’s required.
The Follicular Phase: Fresh Start Energy
As menstruation ends, the follicular phase begins. Estrogen starts to rise, energy increases, and you may feel inspired to begin new projects or set fresh intentions. This is the time for creativity, planning, and gentle movement.
Your body responds well to lighter meals, hydrating drinks, and foods that support follicular development and cellular repair. Think goat cheese and raw honey on sourdough toast, fresh berries, citrus, and homemade electrolytes made from coconut water, lemon juice, and sea salt.
This is a beautiful time to opt for gentle skincare like raw milk soap or an unscented tallow balm to support your skin’s natural turnover. Externally, you may feel drawn to bright, airy clothing and spontaneous outings. Internally, it’s a great time to reflect on what you want to cultivate in the coming weeks.
The Ovulatory Phase: Peak Vitality and Radiance
The ovulatory phase is your most magnetic time—your internal summer. Estrogen peaks, testosterone gets a boost, and your mood, libido, and energy are likely at their highest. You’re naturally more social, expressive, and outward-facing.
This phase calls for protein-rich, zinc-boosting foods like grilled steak, oysters, or eggs with runny yolks. Herbs like parsley and cilantro can help your body detoxify excess estrogen. And don’t forget to stay hydrated with raw milk or fresh-pressed juice—cool, refreshing options that match the vibrant energy of ovulation.
It’s the perfect time to lean into bold self-care: a floral-scented tallow balm like one infused with pink lotus, gold jewelry, or a playful walk barefoot in the grass. Skincare-wise, your complexion often glows more during this phase, so light hydration and minimal makeup go a long way. Harness this moment—this is when you feel most like yourself.
The Luteal Phase: Slow Down and Nourish Deeply
After ovulation, your body enters the luteal phase. Progesterone rises to prepare the body for a potential pregnancy, and energy begins to turn inward. This is your internal autumn—a time for nesting, reflection, and slower rhythms.
You may experience lower tolerance to stress, so it’s essential to nourish deeply here. Ground beef, slow-cooked stews with root vegetables, kefir, and full-fat yogurt support hormone production and gut health. Incorporating magnesium-rich practices, like epsom salt foot soaks or massaging our magnesium tallow balm into the breasts and belly, helps soothe the nervous system and relieve tension.
Your skin may become more sensitive during this time, making tallow balm especially helpful to restore balance and hydration. Warm teas like cinnamon or warm raw milk with honey become more than cozy comforts—they actively support hormone regulation and help you wind down.
This is also the best time to make space for rest without guilt. A stack of books, a cozy sweater, a flickering beeswax candle—this phase is about honoring your needs and leaning into slowness.
Why Cycle Syncing Works
Cycle syncing gives you permission to be cyclical in a world that expects you to be the same every day. Each phase of your cycle offers different strengths—and when you work with your hormones instead of against them, you feel more grounded, vibrant, and in tune with your body’s cues.
Supporting your cycle with nourishing foods, intentional rest, gentle movement, and topical care like tallow balm can:
Reduce PMS symptoms and menstrual cramps
Improve mood stability and energy
Support skin health and hydration
Boost metabolism and digestion
Deepen your body awareness and self-trust
Your menstrual cycle is not a problem to fix—it’s a rhythm to honor.
Tallow Balm: A Ritual That Supports Every Phase
Our tallow balms waere made for this. Whether you’re applying it after a warm bath, rubbing it on sore breasts during your luteal phase, or massaging it over your womb while resting during your bleed, it becomes a tool for deep care and connection (without messing with your hormones like most skincare products).
Why tallow? It mirrors your skin’s natural oils, delivers fat-soluble vitamins A, D, E, and K, and provides lasting moisture without synthetic additives. In other words—it meets your skin where it’s at, just like cycle syncing meets your body where you are.
In every phase, tallow skincare can support:
Skin barrier repair
Hormone-safe hydration
Ritual and rhythm
You were never meant to do it all, all the time. Your body has seasons—rest, renewal, radiance, and reflection—and honouring each one is a revolutionary act of self-care.
Cycle syncing isn’t about perfection. It’s about slowing down enough to notice what your body is asking for—and giving it what it needs. Whether that’s bone broth on day one, a walk in the sunshine during ovulation, or a magnesium balm massage before bed during your luteal phase, small shifts make a big difference.
Your cycle is sacred. Support it accordingly.