By Jasmine from The Wholesome Heart, Integrative Nutrition and Health Coach, specializing in Women’s health.

OK Ladies it’s time to CYCLE SYNC and make the most out of every part of your cycle!

We’ve all been there... high energy, low energy, mood swings, breakouts, hair loss, weight gain, weight loss, insomnia... the list is endless BUT did you ever stop to think that ALL of these could be related to your hormones? I teach my clients ALLOT about hormones, because as women they affect us on so many more levels than we were ever taught. Seriously, why are we not educated on our hormones and cycles when they have such a HUGE impact on our daily lives? Did you know you will have approx. 450 menstrual cycles in your LIFETIME! Woaaaah?! Well this topic is no longer taboo and I am about to let you in on an incredible secret to understanding your cycle AND your hormones.

Welcome to the magical world of cycle syncing!

We are constantly told that we are meant to have bounds of energy 24-7, we should be happy all the time and love life... however with the ebbs and flows of the world, and our hormones that is just not the case! Let’s go back to listening intuitively to our bodies and going with the flow for a change.

So, what if I told you that during your monthly cycle, there were phases... and each one brings out different emotional, cognitive and physical strengths in you... what if I said you could use your cycle as an ADVANTAGE! Think of your cycle as the key to living and understanding, how to live your most vibrant and energized life!

On average, your cycle is 28-days (some women are up to 34 days and this is still considered normal, so don’t freak out), there are peaks and there are lows, and following this simple method, you can also see where your imbalance may lie.

Cycle Days 1-5 (Menstruation)

Day 1 of bleeding is considered the first day of your 28-day cycle. If an egg has not been fertilised (during last cycle) it will disintegrate and your levels of estrogen and progesterone will drop, which causes the uterine lining to shed, thus your menstrual bleed.
During this week, your energy will generally be at its lowest, you will want to hibernate, withdraw from large social gatherings and prefer more time on your own reflecting.

ADVANTAGE: Use this time to slow down, reduce your schedule. Enjoy a few cosy nights in, turning inward, a nice warm Epsom salt bath and limit your exercise to walks, yoga, stretching and more gentle movements. Save your energy.
Most importantly give yourself permission to rest!

Cycle Days 6-12 (Follicular Phase)

It's called the Follicular phase because the Follicle Stimulating Hormone (FSH), stimulates the follicles in your ovaries to mature. FYI — these follicles contain your eggs.
As your body begins maturing eggs for ovulation, your estrogen levels start to increase. Wooo finally! You will begin to feel more energised and confidence will be booming!

ADVANTAGE: This is the week to use this extra bounce in your step, extra confidence and assertiveness. If you want a new role at work, as this week! Speak up in meetings! Join new social groups or organise a girl’s night out. This is also a great week for your libido ;)

Cycle Days 13-18 (Ovulation)

This is generally every woman’s favourite week! Your body has been working hard over the last two weeks prepping for some action (love making and baby making, whichever is your thing right now~). An egg gets released from its follicle in your ovary and it will survive approx. 12-24 hours and this generally happens on day-14 of your cycle.

Your estrogen levels are PEAKING! You literally LOVE LIFE! This is the best time for connection, laughing, going out and just having fun!

ADVANTAGE: You go girl! Get out there, have some serious fun! Book a weekend away, a night dancing, even try a new gym class and get those endorphins flowing even more! Take advantage of all this positive energy!

Cycle Days 19-28 (Luteal Phase)

Ahhh what a ride last week was... you’ll start to feel your energetic ways beginning to wind down. Estrogen is taking the back seat and progesterone has taken front and centre. Progesterone is known to have a Valium-like effect on the body, it can cause the mind to slow, even your bowels may be a little sluggish than usual, and overall you would rather slow down and nest than have a raging night.

If the egg is not fertilised, the corpus luteum degenerates after about 14 days. Your levels of progesterone and estrogen will drop. This causes the endometrium to break down and shed, and a new menstrual cycle begins.

If you experience really bad PMS symptoms, it can be a signal that there is too much estrogen try removing things like dairy, gluten, refined sugars, alcohol and coffee - don't stress if you can’t completely remove them, try REDUCING them! Especially around this week prior to your period.

ADVANTAGE: That self-care routine that you ‘accidently’ forgot last week while you were out gallivanting, it’s a perfect week to ramp the selfcare back up! Honour your bodies state, and its need for slower activities. If you do you will get more enjoyment and energy out of your other weeks. Slow down, get that to-do list checked out, ramp up your bubble baths, massages and all things self- love.

What a month... what a ride! See we have huge peaks and trophs, its totally normal to feel the ups and downs every single month. You ain’t crazy GF! This is a way we can understand why our moods, energy, cognitive function differs from day to day. Use this to your advantage and be kinder to yourself. Your body works damn hard and these hormones can be a blessing or wreak havoc if you don’t care for them.

As you can see our hormones can affect quite allot, so this is your reminder to start tuning into your body and what it is telling you. It’s the smarter than we give it credit for, and is forever whispering things to help us.... So, listen to the whispers before they become a scream.

#please note - this article is an overview of your monthly cycle and is not to be used as a ... please consult with your integrative health practitioner for further information.


Jasmine Fitzgibbon is an Integrative Nutrition and Health Coach, specializing in Women’s health - here is a little of her story ... "I worked in the corporate world for close to 10years- the standard, late nights, long days, available 24/7, people pleasing and running off sugar and caffeine... looking back now it’s obvious that it wasn’t sustainable! But at the time, I didn’t listen to any signals my body gave me and I worked myself literally to the ground! I was diagnosed with Chronic Fatigue Syndrome and spent the good part of 2 years bed bound, along with an array of other health issues, food intolerances, anxiety, depression and insomnia. After my wake-up call, I made it my mission to educate and empower women to take back their health, put themselves first and find their version of work-life-balance. It all starts when you begin to love yourself wholeheartedly.... and then The Wholesome Heart was born!"

To learn more and connect with Jasmine follow her Daily inspiration, health hacks and quick recipes over on The Wholesome Heart and Instagram @thewholesome_heart.