Cycle Syncing For The Modern Woman

10 Minute Read

Your period is changing in 2023.

Let’s face it, hormone level fluctuations over our monthly menstrual cycle play a crucial role in how we show up mentally and physically every day. They affect our emotions, physical energy levels, stress, appetite, mood, communication, sleep and so much more.

But what If there was a way to hack into your hormones so that they worked for you? You know, the days when you feel emotionally confident, mentally sharp and physically strong? Now Imagine being able to plan your workouts and meetings and creativity around these days…

This is where the concept called “cycle syncing”comes in to help you achieve exactly that.

“Cycle syncing” is a term that was trademarked by Alisa Vitti, Functional Nutritionist, HHC, AADP, founder of Flo Living and the leading voice around the intersection of hormones, neurochemistry, feminine energy, entrepreneurship, and success  — and she is helping women all over incorporate hormone empowerment into their daily routines.  

Let’s talk about the 4 phases of our cycle and why you’ll not only want to double down on your wellness rituals in your luteal phase for stress and sleep support but why but you may want to consider adding some key foods to your daily routine.

cycle syncing for balancing hormones

       Phase 1: Follicular days 6–14

  • Body: Estrogen is ramping up and energy and libidio begin to build.
  • Brain: You are in exploration phase.
  • Work: Think planning and strategy sessions.
  • Food: Add phytoestrogen foods like dates, pumpkin seeds, berries and oats to your daily routine for energy boosting. Fermented foods and  high vitamin C options like citrus will help metabolize estrogen efficiently. 
  • Exercise: Vinyasa flow, light cardio.
  • Mood: creative 
  • Juna: Detox Drops in the morning to eliminate toxins and boost energy levels.


       Phase 2: Ovulatory Days 15- 17

      • Body: your energy is on high and you feel strong as estrogen, progesterone and testosterone increase.
      • Brain:  communication is clear and you are feeling confident. 
      • Work: This is a good time to schedule meetings and share ideas.
      • Exercise: high intensity interval
      • Food: think anti-inflammatory and antioxidant foods like raw fruit + veggies.
      • Mood: you embody a social butterfly.
      • Juna: Ease CBG tincture for its anti-inflammatory agents and Nightcap Sleep Gummies in the PM to support circadian sleep/wake cycles. Bonus: Detox Drops in the morning to eliminate toxins and boost energy levels.


      Phase 3: Luteal Days 18-28

  • Body: estrogen and progesterone rise and drop, metabolism speeds up because of cortisol and energy starts to decrease.
  • Brain: stress hormone cortisol may increase causing you to feel more anxious and have more brain fog than usual.
  • Work: a good time to wrap up any products and check off your to-do lists.
  • Exercise: focus on strength training.
  • Food: Adding things to your routine to increase serotonin like dark chocolate and Green tea are very supportive on these days. Doubling down on cannabinoid rich food and supplements like CBD will increase serotonin to manage stress,boost mood, and work as an anti-inflammatory agent attributed to bloating and pain attributed to PMS symptoms coming on is paramount. Sustaining energy with high carb foods is paramount. Think small meals often.  Avoid or limit fatty foods, alcohol, caffeine, and salty foods.
  • *If you have painful periods it may be due to excess estrogen. If this is true for you, think Fiber: chia seeds, nuts, raspberries, leafy vegetables bind to estrogen and increase excretion which is key in this phase for a more peaceful period.
  • Mood: Find ying/yang
  • Juna: Nightcap Sleep Gummies in the PM to support circadian sleep/wake cycles. 

 Cycle syncing for the modern woman

    • Phase 4: Menstrual days 1-6
    • Body: Hormones are at their lowest. Low energy. 
    • Brain: Your right brain and left brain are communicating at their most efficient. This is a good time to journal and reflect. 
    • Work: This is the best to to evaluate and strategize.
    • Food: mineral rich foods such as seaweed, high protein and healthy and mineral reach. Think seaweed and fish. restorative soothing herbs like ginger chamomile and mint. 
    • Exercise: Restorative yoga, stretching.
    • Mood: intuition, restoration
    • Juna: Detox Drops in the morning to eliminate toxins and boost energy levels. Ease to tackle PMS from the inside and out. 

At Juna we focus on solutions to optimize women’s mind, body, mood and sleep so they can show up as the best versions of themselves everyday. By balancing our endocannabinoid system through the power of plants, we supercharge our body and support the optimization of our endocrine system which regulates our hormones from stress, sleep to sex. 


 Bliss balls for luteal phase in cycle

Luteal Phase Balance Chocolate Bliss Bites w/ cbd +fiber.

Servings:12  - Serving size: 2 pieces

Prep: 7 min

Consume: 1 week prior to your period


1c raw cashews

5 dates

1 heaping scoop of RESET 360 fiber and omega blend by Dr. Sara Gottfried or 8g of a powdered fiber supplement.

1/8 c raw cocoa powder

¼ c coconut oil ( just shy)

2 droppers Ease

½ tsp vanilla extract

1 good pinch pink (himillayn sea salt)

Add at the end - 1/8c cacao nibs

Blend everything in the food processor until smooth, fold in cacao nibs. Scoop into small balls, dip in melted chocolate (optional), roll in shredded coconut and keep refrigerated.  Enjoy!


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