The seasons of our cycles

A great way to visualise the four phases of our menstrual cycle is by comparing them to the changing seasons, each with its own strengths and energies.

Just like nature moves from the stillness of winter to the renewal of spring, the vibrancy of summer, and the slowing down of autumn, our bodies experience similar phases. By aligning our activities, self-care, and nutrition with each “season,” we can support both our physical and mental well-being.

Inner winter - menstruation

Staring on day 1 of your cycle, when your period begins. It typically lasts 2-7 days. Your hormone levels drop, and your body sheds the uterine linig, requiring energy. Rest and gentle self-care at this time recharge your body for higher-energy phases, much like planting seeds in winter to bloom in spring.

How you might feel:

A time to rest, slow down, and recharge. You may feel more introverted and want to take things easy.

Workouts:

Low-energy activities like meditation, stretching, and walking.

Foods:

Warm, easy-to-digest foods like soups, broths, roasted veggies, and iron-rich foods such as grass-fed beef, lentils, and spinach.

Inner spring - follicular

The follicular phase begins on day 1 of your period and lasts 13-14 days. After your period ends. your body produces more oestrogen to grow an egg in the ovaries. Estrogen levels start rising, and your body is primed for light, fresh, and nutrient-dense foods to support energy, metabolism, and hormone production.

How you might feel:

Like spring, this phase is a time of renewal and growth, where you may feel more energised, creative, and ready to take on new things.

Workouts:

Yoga, pilates, cardio, and strength training.

Foods:

Fresh, vibrant foods like cruciferous vegetables, lean proteins (chicken, fish) and healthy fats (avocado, olive oil).

Inner summer - ovulation

During ovulation, oestrogen and testosterone peak, boosting energy, metabolism, and libido.

How you might feel:

You may feel energetic, social, vibrant, and confident, with an increase in libido.

Workouts:

HIIT workouts, yoga, pilates, cardio, and strength training.

Foods:

Cool, antioxidant-rich foods like salads, berries, citrus fruits, omega-3 rich salmon, walnuts, chia seeds, and raw veggies like spinach, kale, and bell peppers.

Inner autumn - luteal

After ovulation, progesterone levels rise, preparing the body for rest. If pregnancy doesn't occur, you'll have a period, and the cycle starts again.

How you might feel:

Like autumn, it's a time to slow down. You may experience PMS symptoms like mood swings, bloating, or fatigue.

Workouts:

Relaxing activities like gentle yoga, walks, lighter strength training, and pilates.

Foods:

Warm, comforting meals like soups, broths, casseroles, and complex carbs such as sweet potatoes, quinoa, oats, and lentils. Also include magnesium-rich foods like dark chocolate, almonds, and spinach, and B6-rich foods like bananas, chickpeas, and sunflower seeds.

A great way to visualise the four phases of our menstrual cycle is by comparing them to the changing seasons, each with its own strengths and energies.

Inner winter - menstruation

How you might feel:

A time to rest, slow down, and recharge. You may feel more introverted and want to take things easy.

Workouts:

Low-energy activities like meditation, stretching, and walking.

Foods:

Warm, easy-to-digest foods like soups, broths, roasted veggies, and iron-rich foods such as grass-fed beef, lentils, and spinach.

Inner spring - follicular

How you might feel:

Like spring, this phase is a time of renewal and growth, where you may feel more energised, creative, and ready to take on new things.

Workouts:

Yoga, pilates, cardio, and strength training.

Foods:

Fresh, vibrant foods like cruciferous vegetables, lean proteins (chicken, fish) and healthy fats (avocado, olive oil).

Inner summer - ovulation

During ovulation, oestrogen and testosterone peak, boosting energy, metabolism, and libido.

How you might feel:

You may feel energetic, social, vibrant, and confident, with an increase in libido.

Workouts:

HIIT workouts, yoga, pilates, cardio, and strength training.

Foods:

Cool, antioxidant-rich foods like salads, berries, citrus fruits, omega-3 rich salmon, walnuts, chia seeds, and raw veggies like spinach, kale, and bell peppers.

Inner autumn - luteal

After ovulation, progesterone levels rise, preparing the body for rest. If pregnancy doesn't occur, you'll have a period, and the cycle starts again.

How you might feel:

Like autumn, it's a time to slow down. You may experience PMS symptoms like mood swings, bloating, or fatigue.

Workouts:

Relaxing activities like gentle yoga, walks, lighter strength training, and pilates.

Foods:

Warm, comforting meals like soups, broths, casseroles, and complex carbs such as sweet potatoes, quinoa, oats, and lentils. Also include magnesium-rich foods like dark chocolate, almonds, and spinach, and B6-rich foods like bananas, chickpeas, and sunflower seeds.