CYCLE

SYNCING
CHEATSHEET
(FOR YOUR PARTNER)
 Menstrual Phase
The Basics
Snapshot The first day of full bleeding (not spotting) is day 1 of the menstrual cycle
Average menstrual phase lasts 3-7 days

SEASON Hormones: Estrogen + progesterone are low

WINTER

Prioritize rest + self care

MOON PHASE
NEW MOON
Partner Guide
ARCHETYPES Find your Water energy: free-flowing energy serves your partner well

WISE WOMAN by Its ability to wrap around and fill in gaps

CRONE Take over the bulk of home duties + keep the energy of the home

VISONARY mellow and relaxed

Relax, be sweet + kind

Nutrition Exercise Mindset

Dark berries Gentle stretching
Cruciferous veggies Inner peace
Yin yoga
High protein Honor to self
Walking
Zinc Release + relax
Mat pilates
Magnesium Rejuvenate
Rest
Comfort foods
 Follicular Phase
The Basics
Follicular phases starts at the end of your bleed
Snapshot Approximately days 7-14

SEASON Hormones: Estrogen is rising + dominant

SPRING
Feeling more creative, expressive, focused + outgoing

MOON PHASE
HALF MOON
Partner Guide
ARCHETYPES Clear the calendar for date nights, cooking together, etc (have fun, be
GODDESS interested!)
MAIDEN Heart-to-heart deep talks; discuss and problem solve relationship
issues together
Allow sexual tension to build; be affectionate

Nutrition Exercise Mindset

Sprouted foods Running Powerful
Prebiotics Vinyasa yoga Attentive
High fiber Weight training Searching
Fermented Cycling Centered
Sauted veggies Hiking Motivated
 Ovulatory Phase
The Basics
Ovulation phase lasts for 3-5 days, generally occurs 14-21 days after your
Snapshot bleed

Hormones: Estrogen is peaks, testosterone and progesterone start to rise

SEASON
SUMMER
Feeling adventure seeking, spontaneous, confident + outgoing

MOON PHASE
FULL MOON
Partner Guide
Be open to learning, being vulnerable, and trying something new
ARCHETYPES
MOTHER CONNECT; participate in mind-to-mind communication

HEALER Be willing; discover your desires as a couple

NURTURER Explore the world together!

Nutrition Exercise Mindset

Fresh fruits Kickboxing Potent
Raw veggies HIIT Fearless
Cruciferous veggies Dance cardio Enlightened
Colorful + flavorful Weight training Passionate
Anti-inflammatory Barre Open
foods
 Luteal Phase
The Basics
Begins on the day after ovulation and ends on the first day of your bleed
Snapshot Approximately day 15/16 in a 28-day cycle

Hormones: progesterone is produced, peaks, and then drops

SEASON
FALL
Feeling inward, grounded + present

MOON PHASE
CRESCENT
MOON Partner Guide
Find your Earth energy: stable + solid supports your partners important
ARCHETYPES and needed fire energy during this phase
WILD WOMAN
Stay home, but do your own thing; stick with routine home
PRIESTESS
chores/projects
ENCHANTRESS
Avoid arguing + conflict; firmly but gently set boundaries if truly
needed

Nutrition Exercise Mindset

Vinyasa yoga Protective
Whole grains +
Incline walks Preserving
complex carbs
Pilates Sharp
Magnesium
Light strength training Focused
Fresh + light fruit
Meditation Impatient
Steamed veggies