Growing up, we called it Aunt Flo, that time of the month, riding the crimson wave (thank you, Clueless). We knew it meant we needed tampons, might feel crampy, and could technically get pregnant. But no one ever taught us that a “cycle” was more than just a bleed—or that it came with four distinct hormonal phases impacting everything from mood and metabolism to sleep, stress, and strength.

We were taught to manage our periods… not understand our cycles.

Maybe it was growing up with my dad. Maybe it was attending a Catholic all-girls school where certain topics were quietly skipped. Either way, I know I’m not alone—most of my clients can’t name the four phases of their cycle, and they’ve never been told why it matters once they’re done having kids.

Like many women who came of age in the ’80s and ’90s, we were taught that our “cycle” was just our period. But it’s so much more than that. Our cycle is a 28- to 32-ish day rhythm made up of four distinct hormonal phases that impact everything—mood, energy, metabolism, brain clarity, sleep, even how we handle stress.

After decades of not even realizing our bodies had a rhythm to honor, perimenopause shows up like a blaring alarm clock—demanding we finally pay attention. As we enter our 40s and transition toward post-menopause, our periods may become irregular or disappear altogether. But the rhythm? It’s still there. A little softer. A little more subtle. Still deserving of attention.

In fact, understanding and honoring your unique hormonal rhythm becomes even more important in midlife. It’s how you align your effort with your results. It’s how you stop fighting your body—and start flowing with it. (And pass that wisdom down to the next generation.)

Meet Your Cycle: The 4 Hormonal Phases

Loved this post? Pin it for later!

Follicular Phase (Day 1–13):

• Estrogen is rising
• Energy climbs
• Best time for new projects + intense workouts
• Prioritize lean protein and fiber-rich complex carbs (think salmon and quinoa with roasted veggies). This helps fuel workouts, stabilize blood sugar and leverages the natural boost in metabolism and mental clarity during this phase.

Ovulation (Day 14):

• Estrogen peaks
• Confidence, clarity, libido = high
• Great time for connection + performance
• Load up on colorful, antioxidant rich foods (think salads with berries, leafy greens and roasted cruciferous veggies) to support estrogen metabolism and reduce inflammation while your hormones peak. This helps balance estrogen & keep your energy and mood steady. Bonus: It’s great for your skin protecting it from oxidative stress.

Luteal Phase (Day 15–28):

• Progesterone rises
• Energy slows
• Focus on strength, recovery, boundaries
• Focus on magnesium and B-vitamin rich foods (think dark chocolate, pumpkin seeds, lentils and leafy greens) to support progesterone and calm your nervous system as hormones shift.

Menstrual Phase (Day 1–5 of next cycle):

• Hormones are lowest
• Your body needs rest + nourishment
• Gentle movement, reflection, release
• Nourish your body with iron rich foods and warm mineral dense meals. (Think lentil soup, grass-fed beef and leafy greens…note the leafy greens all month long). This helps replenish blood loss and support energy while your body resets.

Whether you’re still having a monthly bleed regularly or not, your body still moves through these fluctuations, both hormonally and energetically — and knowing what they are can help you work with your body instead of pushing against it.

What Changes in Midlife?

After 35, your hormones begin to shift. Progesterone declines first, and eventually estrogen drops too. Your ovaries begin to “retire,” and your adrenals are meant to take over some of the load. But if you’ve been running on stress, caffeine, or under-fueling for years, they’re often maxed out.

That’s why so many women who have always been consistent with workouts and nutrition suddenly stop seeing results. The discipline of following the same meal plans and the same workouts every day, week after week, month after month without adjusting for the natural rhythm of the female body eventually depletes you. Not getting enough rest. Not making time for recovery. Not getting enough of the right nutrients. Not regulating stress or paying attention to your circadian rhythm…most of our routines and lifestyles are operating outside our rhythmic needs. The good news is it’s not that that complicated once you start paying attention to where you’re at in your cycle and nurturing and honoring it. You don’t need to overhaul your life. You just need to make tweaks throughout the month to better align with your body’s needs.

Supplement Smarter: Cycle Sync Your Support for Better Results in Perimenopause

One of the most empowering mindset shifts we can make during perimenopause is moving away from “same every day” routines—because our bodies aren’t the same every day. This is especially true when it comes to nutritional support and supplementation.

Just like we might cycle our workouts or shift our skincare based on our hormonal fluctuations, we can also get better results—more energy, deeper sleep, fewer cravings, and better mood—when we cycle our supplements in sync with the four phases of the menstrual cycle.

Of course, there are foundational supplements you can benefit from all month long—like the ones in my Triple Boost System—but even those can be strategically rotated or emphasized in each phase to support what your body needs most.

Here’s how to use your supplements intelligently across the month for hormone harmony and better outcomes in perimenopause:

---

🩸 Menstrual Phase (Days 1–5)

Focus: Restoration, blood-building, reducing inflammation, and calming the nervous system
Your body needs: Gentle nourishment, iron-rich foods, and extra rest

Suggested support:

• Triple Boost Protein Powder → Replenishes nutrients lost through menstruation with gentle, easily digestible protein from Canadian pea and pumpkin seed + blue spirulina for natural B12 support—especially helpful if your energy dips or your appetite is low.
• Night Supplement → Prioritize deeper sleep and nervous system reset with calming L-theanine, magnesium glycinate, lemon balm, and passionflower.
• Add: Iron or iron-rich foods (especially if your flow is heavy), omega-3s, turmeric

Optional rotation tip: Skip collagen during the first couple days of heavier flow if digestion is sluggish; focus on hydration and protein instead.

🌱 Follicular Phase (Days 6–13)

Focus: Energy, motivation, muscle building, and metabolic priming
Your body needs: More protein to build and recover, B vitamins, antioxidants

Suggested support:

• Triple Boost Protein Powder → Perfect during this “growth” phase; its clean amino acid profile supports lean muscle and metabolic function without taxing digestion.
• Collagen → Add back in to support skin, joints, and connective tissue as estrogen rises.
• Night Supplement → Use as needed to stay grounded if energy turns into anxious “buzziness.”

Optional add-in:
☕️ Cacao + Adaptogens → A delicious, functional way to support focus and cellular health. This rich blend features 100% raw organic cacao, packed with bioflavonoids, antioxidants, and polyphenols, plus a powerful combination of four adaptogens:

• Reishi (calming and immune support)
• Chaga (antioxidant powerhouse)
• Lion’s Mane (cognitive clarity)
• Cordyceps (natural energy and stamina)

It’s the ultimate daily ritual to nourish your nervous system, support mental performance, and enhance your body’s ability to adapt to stress—perfect for the follicular phase when you’re rising in energy and capacity.

🌼 Ovulatory Phase (Days 14–16)

Focus: Radiance, communication, detoxification, and inflammation balance
Your body needs: Antioxidants, liver support, and anti-inflammatory nutrients

Suggested support:

• Collagen → Great for supporting skin glow and joint health during peak estrogen.
• Triple Boost Protein → Keeps blood sugar stable during this high-energy window.
• Night Supplement → May not be needed every night unless sleep gets disrupted by surging hormones.

Optional rotation tip: Add glutathione or broccoli seed extract for enhanced detox support as your liver processes higher hormone levels.

---

🍂 Luteal Phase (Days 17–28)

Focus: Stress resilience, cravings control, sleep, and inflammation
Your body needs: More protein, magnesium, and calming support to handle PMS shifts

Suggested support:

• Triple Boost Protein → Essential here to curb cravings and stabilize blood sugar; this phase requires more protein than any other.
• Night Supplement → This is your MVP in the luteal phase. Sleep often becomes disrupted, and stress sensitivity spikes. This formula helps you wind down naturally and improves sleep depth.
• Collagen → Helpful to offset the drop in estrogen and support skin, joints, and tissue repair.

Optional rotation tip: Add magnesium (if not already in your Night blend), B6, and zinc for extra PMS support.

---

Final Thoughts: Rotate or Stay Consistent—It’s Up to You

The beauty of this approach is its flexibility. You could use all three of these supplements daily and still see fantastic benefits. But tuning into your body and adjusting based on phase-specific needs can make your routine even more effective—and more in alignment with how your body actually works.

If you’re in perimenopause and already noticing irregular cycles, this framework still applies. Consider syncing with the moon cycle or simply tune into your energy and symptoms to guide your rotation.

▶️ Pro Tip: Pair this supplement rotation with your cycle-synced workouts and meals for even greater hormone balance and symptom relief. You’ll be amazed what shifts when your rhythm meets your routine.

From September 2-14, when you purchase the Triple boost Protein and Pure Marine Collagen set, you’ll receive a FREE night supplement – $45 value!

How to Track (Even If You’re Inconsistent or Menopausal)

Whether your cycle is wonky, missing, or post-menopausal, you can still learn to tune into your body’s signals. The HolistiCalie App helps you track mood, sleep, energy, hunger, stress and more to recognize your own patterns — because your hormones are still working with a rhythm. You just need to learn what it looks like for you now.

Try This Today:

1. Notice your energy. What feels easy today? What feels hard? Are you hungrier than usual? Did that workout feel more difficult than last week? Are you more easily irritated or annoyed?
2. Track your mood + sleep in the HolistiCalie App for a week. Using the notes with the meal analyzer. Patterns will emerge.
3. Nourish for your phase. Use the cycle tracker then search for recipes that support the phase you’re in.

As you pay attention to these cues, and match them to where you’re at in your monthly cycle you’ll start to see patterns, make little tweaks and you’ll find a new rhythm and routine that honors each nuance of these important phases.

Want More?

Inside The Hormone Garage, we dedicate an entire module to syncing with your hormonal rhythm. You’ll learn:

• How to work with your cycle (even if you don’t have one)
• What workouts, foods, and routines support each phase
• Why understanding your hormonal rhythm is the foundation of everything else
• Managing your mood, adjusting your work and social calendar and even how to improve your relationships by honoring your body’s rhythm

The Fall Cohort is open now! This is your chance to move through 6 powerful modules (plus 2 bonus modules on HRT and peptides) with a group of women who are ready to feel stronger, more energized, and at home in their bodies.

👉🏼 Learn More

Do you track your cycle and adjust your routine?