The Wellness Girl Guide to Living In Tune With Your Cycle

# Women's Hormonal Wisdom: Optimizing Your Cycle at Every Phase
### Dr. Erin Stokes, ND — The Everygirl Podcast with Josie Santi

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## Intro: Why Hormone Health Matters

**Josie Santi:**
Today we are talking about hormones and the cycle. Something we get asked about a lot is how we can optimize our hormones and feel our best. Obviously, a lot of women are dealing with things like PCOS, infertility is on the rise, and even just painful periods. I think something people need to hear is: your period doesn't have to be painful. Because people like myself grew up hearing from their doctors, "Oh, that sucks — that's just how some bodies are." And it took me until now to learn that it's actually just a sign from your body that something's wrong.

So many people are dealing with hormonal issues. And I also feel like we don't really get taught this secret code we have as women — to optimize our health — that our bodies are constantly communicating with us what they need. So you are the perfect person to come on and answer this question about how to optimize our cycles and feel our best with our hormones.

I want to start by getting your thoughts on: how much does the body really change throughout one cycle?

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## Understanding the Menstrual Cycle

**Dr. Erin Stokes:**
That's such a great question. And I love what you were saying about sometimes just accepting painful periods or PMS as the norm. We haven't been taught to listen to our bodies and work with them.

One image I've been thinking about visually is our menstrual flow like a river. How can we flow with our bodies instead of pushing upstream? I think sometimes we push upstream because of expectations that have been placed on us — that we need to always be the same. Productive, energetic, ready to go. And the fact is, we do have these beautiful cycles. We often only talk about them in terms of the problems around them, but there is so much wisdom and energy contained within our cycle.

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## Week-by-Week Breakdown of Your Cycle

I'd love to walk through the monthly cycle and how it works — keeping in mind that every woman is different, and not every woman is on a classic 28-day cycle. With that in mind, let's look at it simply by week, with the acknowledgement that these aren't perfectly defined seven-day windows.

**Week one** is menstruation. Most women aren't bleeding for a full seven days, but that's what's happening that week. When estrogen and progesterone drop, that's the signal to your body to shed the uterine lining. I think of this as a restorative and nurturing time. We are shedding — and so we want to give ourselves more space and grace, especially depending on what the month as a whole has held. It's also an amazing opportunity for a new beginning. A reset. Women get this incredible chance to start fresh.

**Week two** is the follicular phase — and again, it's more than a strict one-week window, but that's what's happening. We're going to see rising estrogen levels. Estrogen is important for so many things, which we'll get into. That builds toward ovulation.

**Around week three** — ovulation — that's really just a day or two. And we are at the peak of our powers. Estrogen is at its peak, testosterone is elevated. It's a power time. You might have more energy, feel more assertive, feel ready for a big event or presentation.

**After ovulation**, we move into the **luteal phase**, which is more progesterone-dominant. We'll talk more about all of that. And then it all starts again. It really is an elegant and beautiful cycle. There are things that can go astray, of course — but I think that respecting these phases, like the phases of the moon, is something we as women can embrace.

I have a history of tough, heavy cycles myself. I love seeing us as women become more empowered to own it — to say, "This is my cycle, and this is how I want to live my life." And I think that's exactly why cycle syncing has become so popular.

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## What Is Cycle Syncing and Why It Matters

**Josie:**
Absolutely. Because I think when cycle syncing became really mainstream, it was kind of this aha moment — I know it was for me — of: oh, it's actually okay that our bodies are different at different times. I know a lot of people have experienced this: you'd be so tired for a workout or an event and be like, "What's wrong with me? I can't get into it." And now I know it's because my body doesn't want to do this right now. It needs to be resting and restoring. And it is so cool to know that we have superpowers at every single stage.

**Dr. Erin:**
I 100% agree. I'm so excited about this movement for women. I think it's our chance to reclaim our power. And what you said — "What's wrong with me?" — that's a question so many women have asked themselves, myself included, because of this expectation that we're supposed to perform, supposed to be the same every single day of the week, every day of the month. That's not how the natural world works.

We're celebrating the beauty and abundance of summer right now, and there are plants blooming that only bloom this time of year. This is a special abundance that happens in this season. And similarly, we are not the same through the seasons of the month, the seasons of our lives, or the seasons of nature. Nobody expects people to have the same energy and vibrancy in December as they do in July. Hopefully we can extend that same grace to ourselves around the seasons that literally happen within a single month.

**Josie:**
I love comparing it to the seasons of weather and the year because it's so true. The reason summer feels so great and we have such energy is because we just spent the winter being inward, reflective, and cozy. We built that up. And that's the whole point — the balance. If it were summer year-round, it would get exhausting. It loses the magic. And it's the same thing for our bodies.

Expecting to be high-performing every single day — doing tough workouts, eating in a calorie deficit, all the things people think of as "wellness" — that's like living in summer 24/7. It's not good for us. And it means we're ignoring what's actually happening in our bodies.

So cycle syncing is really about looking at how you live your life — your diet, your exercise, your social life, and even your work. That's the part where some people go, "Wait, my work patterns?" Aligning those with the phases of your menstrual cycle. It means not expecting a high-intensity workout or a midnight social event or a major presentation to feel equally great at every point in the month.

We do get to plan some things. So how can we treat ourselves with kindness? There will always be the unexpected, but for the things we can plan, we can take our cycle into account and give it the same consideration we'd give anything else. We make appointments for home repairs and doctors' visits — so make an appointment with yourself. And honestly, you don't need to tell anyone. You can simply say this date works better for your schedule, because it does.

**Josie:**
It's so true. We prioritize so many other things and not our own bodies. This is what we should have been taught in sex ed in fifth grade: here's how to live at every phase of your cycle. Not only to be symptom-free, but so we can actually show up with the most energy in our social lives, at work, in our workouts — working with our bodies instead of against them.

I would love to get into each phase and have you explain how we can shift our diet, exercise, supplements, and also productivity and social life to maximize the whole cycle. Let's start with the menstrual phase.

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## Menstrual Phase: Nutrition, Rest & Mindset

**Dr. Erin:**
Yes. And first — however you feel during this time is 100% okay. If I mention generalizations and they don't apply to you, that's totally fine. I'm a naturopathic doctor and I always approach individual, whole-person health.

Some women actually feel emotionally better when they start bleeding, because estrogen and progesterone drop and there can be a kind of mental and emotional clearing for some women. For others, this phase is heavy and painful — they're physically not feeling well. So keeping all of that in mind, the overarching themes are: restoring and nurturing.

We are losing iron. That's something uniquely significant for women in their cycling years — you're losing blood on a monthly basis, which means losing iron. For some women, it's a lot. If you have a heavy period, I'd encourage you to get your iron levels checked. And regardless, focus on iron-rich foods.

If you eat meat, that's red meat and chicken — these are highly bioavailable sources of iron. If you're vegetarian or vegan, you can absolutely get iron from plant sources like beans, but you'll need to do a bit more intentional work. A really helpful tip: pair plant-based iron sources with vitamin C. There's a powerful synergy where vitamin C significantly enhances iron absorption.

Think about foods that feel comforting and nurturing — warming soups, stews, whatever makes you feel cared for. In many traditional cultures, women were actually given a chance to rest more during this time. Elder women who were no longer cycling would often help take care of younger women during their bleeding time. That's the role the grandmother or elder would play. We don't always live in multigenerational households anymore, but it's a beautiful model.

For movement, do what feels good. Gentle, restorative yoga — yin yoga in particular — can be really lovely. Walking in nature. Research actually shows that gentle movement can help relieve cramping, so even a short walk can make a difference. That said, if you've got severe cramps and you need to rest, that's completely valid too. And if you feel like going for a run and it feels good, do it. These are guidelines, not rules.

The other thing I want to name is: we don't want cycle syncing to become another checklist that creates stress. If you just take one or two themes from this, that's enough. Even just asking yourself: *What would be restoring and comforting for me right now?* The answer is within you. Even with all my years of experience, I still believe deeply in tapping inward for the answers.

**Josie:**
I love that so much. And I love what you said about ancient cultures — this being the time women would truly rest. This is actually the one time of the month I will order food because I'm like, I'm not cooking. Someone else is going to cook for me, because that's what my ancestors did.

And I think it makes so much sense why so many of us have bad symptoms — because we live in a world that suppresses our body's needs. We're told to push through, show up as we normally would, during a time when our body is actually meant to restore, relax, turn inward. So when it comes to work and social life —

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## Working and Socializing During Your Period

**Josie:**
In my dream world, every woman would get to take those days off. Obviously that's not the world we live in. But what are some things we can focus on or shift in our work and social life during our periods?

**Dr. Erin:**
For a lot of women, this is a time of feeling less social — and that doesn't always mean being alone. Some women just want to be with a close girlfriend or do something low-key. At work, I want to be inclusive and respectful of women in all kinds of jobs. Not everyone has the option to work from home or push a deadline. But if you do have flexibility, use it. If you can take a mental health day, consider it.

Ask yourself what you need. Be willing to go to bed earlier. Be willing to wake up a little later. And I used to tell myself, especially when I was dealing with rough cramping and bleeding: "This is a new beginning. This is my fresh start. How do I want to do things differently this month?" Even a little reflection during this phase can be really powerful.

**Josie:**
I love that. There's actually science that shows how the right and left hemispheres of the brain are most in communication during the menstrual phase — we really are at our most intuitive. Even if you can't change anything external, taking time to reflect on the past month and set intentions for the new one can be so powerful. Doing the bare minimum at work, giving yourself permission to come home, sit on the couch, order food, and just be — that is honoring your body.

Do you have any herbal remedies you'd recommend for the menstrual phase?

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## Herbal Remedies for Menstrual Symptoms

**Dr. Erin:**
Yes. One I love any time of the month is **Liquid Bliss** from WishGarden Herbs. We have these fast-acting liquid herbal tinctures with pump tops — you can do up to eight pumps in a little water or tea, super easy to take. Liquid Bliss is great any time, but there's another one I'm particularly thinking about for this phase.

**Cramp Bark** is a plant named for exactly what it does — it can be very soothing for menstrual cramps. We have a WishGarden formula called **Cramp Release** that I love. It has cramp bark to support relaxation of the uterine muscles, catnip for soothing digestive cramping (which is more common during this phase), and a few other gentle herbs to ease tension and cramping. Cramp Release is an excellent choice.

I'd also add **magnesium**. Magnesium is really important for muscle relaxation and is a good supplement all month long. But what often happens is that during menstruation, things that were already there get highlighted. If you're a little magnesium deficient, cramping comes to the surface. So think about magnesium and cramp bark as a team.

**Josie:**
That's so spot-on. I'm prone to cramps when I've had a high-stress month or traveled a lot — I can basically predict it. I need to try Cramp Release. And what you said about symptoms being highlighted rather than caused by your period is such a powerful reframe. We tend to say, "I hate my period because it makes me feel this way," when really, it's just bringing attention to what was already there. It's like a superpower — your period saying, "Hey, pay attention here."

**Dr. Erin:**
Exactly. And I get it — there were times I was definitely not loving that time of the month. It's kind of like always wanting to live in the ovulatory phase, the summer. I get it. I love summer too. But there is wisdom in the full cycle. And how we live during every other phase actually determines how good the ovulatory phase feels, too.

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## Follicular Phase: Energy-Boosting Foods & Workouts

**Josie:**
Let's go to the follicular phase — week two. Diet, lifestyle, work, superpowers. What should we be doing?

**Dr. Erin:**
The follicular phase is all about building. Energy-boosting foods. Your energy levels will naturally rise along with your estrogen. Here's what's happening in the body: in your ovaries, a follicle is forming — and that follicle holds the egg. It's miraculous, honestly. An egg that could create a human life is forming inside you right now. We can get too much in our heads about it, but when you step back, what our bodies are doing is absolutely incredible. We have so much power inside of us.

So we want to focus on building. We were restoring and nurturing during menstruation — now we're building. Foods that support healthy estrogen production and healthy estrogen metabolism, because it's not just about making estrogen, it's also about how estrogen is being processed and cleared. Think healthy proteins and fats throughout the cycle, but especially during this phase, framed around that building energy.

For estrogen metabolism specifically, incorporate **cruciferous vegetables** — broccoli, cauliflower. These help with the breakdown process of estrogen. And that brings me to a topic I'm passionate about: **liver health**. Our liver needs to detoxify and process all of our hormones, and we hear about things like estrogen dominance and hormonal imbalance — liver health is central to that conversation.

**Josie:**
That's such a great point. When we think of detox, we think of toxins from the outside world, but our body is constantly working to detoxify excess hormones it no longer needs. The detoxification system is an integral part of hormonal health — not just the amount of hormones you have, but your body's ability to flush what it's done with.

**Dr. Erin:**
Exactly. Our hormones are chemical messengers sending signals to every part of the body. Estrogen is vital for reproductive health, but also for bone health and cognition. And one thing I'm so excited about that WishGarden makes is **Cycle Vitality 1** for the follicular phase. We have a tincture specifically formulated for this phase.

**Josie:**
Wait — you have tinctures for each specific phase?

**Dr. Erin:**
We do. Cycle Vitality 1 for the follicular phase, and Cycle Vitality 2 for the luteal phase. Formulated by our master herbalists, including our founder and formulator. For example, burdock root is in several of these formulas — it's a liver herb. The herbs are specifically chosen to support healthy hormones through each phase, including healthy detoxification. It says right on the label: *supports healthy estrogen levels*.

**Josie:**
Erin, this is going to change my life. So many women who come to me for hormonal support feel overwhelmed — "I have to make all these changes in each phase and keep track of everything." So I'm always trying to simplify. Having a tincture you just add to your water or tea — that's the answer. I'm going to start recommending these to all my clients.

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## Cycle Syncing for Career Performance

**Dr. Erin:**
Knowledge is power — the more we can empower people, the better.

**Josie:**
Especially as women. Honestly, I think one reason we haven't been taught about our cycle phases is that knowledge is power — and there are forces that don't want us to have that power. Our periods and our cycles are not a hindrance to our careers or our autonomy. They are literally the secret tool to being our most effective and successful selves. Our cycles give us better tools than anyone else has access to. I feel like cycle syncing is a little bit of a "stick it to the patriarchy" moment.

**Dr. Erin:**
I agree completely. And you said earlier that you feel most intuitive when you're bleeding. There's power in all of it. I mean, all life comes through us as women. There's a generative, creative force inside of us — and even most months when we bleed and start again, that power is still there.

I think so often we've come to see our cycles as just "that time of the month" — a bummer, a source of PMS. And all of that is real and valid. But it is also a massive reframe. And I hope everyone listening gets excited about that, because this is genuinely a game changer.

And please don't get overwhelmed by the details. I've seen people drive themselves a little crazy over things like seed cycling — and while it's interesting, the big-picture themes are where the real value is. What's happening this week? What can I do to be in my power? That's all you need to hold onto. It doesn't need to get complicated.

**Josie:**
I always say: the second your wellness routine becomes stressful, it's no longer wellness. Keep it simple. Even just knowing the theme — during your follicular phase, you're high energy, ready to build, this is a great time for a big push. During your period, that's restoration. And a lot of this we already intuitively know, if we just check in. Our bodies really do crave more grounding, hearty food during the menstrual phase — and during ovulation, I always crave fresh foods like smoothies and salads. I'm like, where did this come from? But that's the only time of the month I actually want a crisp salad. Our bodies know.

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## Ovulatory Phase: Embracing Peak Power

**Josie:**
Looking at the ovulatory phase — is there anything different you'd add beyond what you said for the follicular phase? High energy, ready to be social, ready for tough workouts?

**Dr. Erin:**
At ovulation, the egg is being released, and estrogen and testosterone are both at their peak. Peak power. With that comes energy — you might not even feel like you need as much sleep for a night or two. That's okay. Go with it. Roll with it.

With nutrition, to your point about craving lighter foods — around ovulation you might just feel like a smoothie, a salad, not wanting quite as much protein. Your body is telling you something. This is actually the one phase where I notice I don't really think about food the way I normally do. I'm not a fan of intermittent fasting as a habit, but it's the one phase where I'll realize it's 11 a.m. and I haven't eaten yet and I'm fine. That's your body communicating.

And honestly, this is a time of feeling unleashed. Don't put restrictions on it. If every other phase has to be the same, you're almost like denying that power.

**Josie:**
Unleashed — that is such a perfect word for the ovulatory phase.

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## *(Mid-Episode Sponsor Note)*

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## Luteal Phase: Supporting Your Mood & Energy

**Josie:**
Okay, let's get into the luteal phase. Diet, exercise, productivity, all of it.

**Dr. Erin:**
The luteal phase is a fascinating one, and in my experience it tends to be the most variable for women. This is when progesterone levels rise. It's called the luteal phase because after ovulation, the body forms a small yellow structure called the **corpus luteum**, which releases progesterone. Progesterone is important for maintaining the uterine lining and preparing for a possible pregnancy — which in most cycles isn't going to be the outcome, but that's what's happening in the body.

Here's where some women get confused: progesterone is actually known for its calming, soothing effects. So why does PMS happen? What we see is that progesterone rises — and then as it begins to fall and fluctuate toward the end of the phase, that's when the classic symptoms emerge: bloating, irritability, fatigue, a feeling of weight gain (which is often water retention).

You also generally need a few more calories during this phase, which a lot of women resist. But your body is doing significant work.

The themes of this phase are really around comforting and supporting yourself — but also about inflammation, because this is when inflammation in the body tends to come to the surface. So we want to focus on anti-inflammatory foods. The challenge is that it's also really normal to be craving the exact opposite.

**Josie:**
I want a donut. All the chocolate.

**Dr. Erin:**
Chocolate is actually a really interesting one — because dark chocolate is a good source of magnesium. I genuinely think many women are magnesium deficient during this phase, and the chocolate craving is your body asking for it. That said, a bag of M&Ms doesn't really count — that's sugar with minimal actual magnesium. But two squares of a good 85% dark chocolate bar every evening during this phase? That's actually nourishing. The magnesium, fiber, and nutrients can make a real difference.

**Josie:**
It's so funny because we're so used to being like, "Ugh, I have such a sweet tooth this phase," and feeling bad about it — when actually, if you listen to that craving in a way that genuinely nourishes your body, it feels amazing. It's not a failure of willpower. It's your body communicating.

**Dr. Erin:**
Absolutely. The only caveat with dark chocolate is that for some women, especially at higher percentages, the caffeine content can affect sleep. So you might want to have it earlier in the day rather than in the evening.

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## Supplements & Foods for PMS Relief

**Josie:**
I know you mentioned anti-inflammatory. Are there specific foods you recommend at this phase to help with symptoms?

**Dr. Erin:**
Lots of vegetables, lots of fish — especially cold-water fish like salmon and sardines, which are high in omega-3 fatty acids, excellent for healthy inflammation response. If you don't eat fish, go for plant-based sources of protein. Think lean proteins, healthy fats — avocado, olive oil, a little extra drizzle on your salad. And omega-3s also come from walnuts and flax seeds. Our bodies really do tend to crave these things intuitively when we give them space to communicate.

For herbal support, there is a **PMS Emotional** tincture from WishGarden that is so well-suited for this phase — it's really designed for mood support during this time, with calming, grounding nervine herbs.

As I was preparing for this podcast, I went and read through the reviews on these formulas, and those are the moments that remind me why I do what I do. Seeing someone genuinely helped by PMS Emotional, or feeling their hormones coming into better balance with Cycle Vitality 1 and 2 — these are fast-acting liquid tinctures, and our bodies recognize these plants. They've been used in traditional herbal medicine for hundreds, in many cases thousands, of years — and modern science is now validating that tradition.

So yes — PMS Emotional for mood support during the luteal phase. Be good to yourself. Have that piece of dark chocolate. Give yourself comforting herbs that can ease what's going on. And know that the cycle will always continue.

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## Hydration, Fiber & Hormone Movement

**Josie:**
Is there anything you'd recommend for water retention specifically, or is that just part of the process to be expected?

**Dr. Erin:**
I wouldn't worry about it as an isolated issue unless it's an ongoing and significant concern, in which case working with a practitioner is worthwhile. But here's the important thing — and we haven't talked about this yet — **hydration**. It's counterintuitive, but water and water retention are actually connected. When things get stagnant, the body holds more fluid. The best approach is to keep everything moving. Stay really well hydrated.

And flax seeds, which we mentioned earlier as a source of omega-3s, are also an excellent fiber. We want to keep our bowels moving — ideally every day, if not more. That's the goal. Our liver is detoxifying and processing hormones, and what happens downstream is just as important. Flax seeds are a fiber that binds to hormonal byproducts and helps clear them through regular digestion. So the water retention question and the digestion question are more connected than they might seem — the theme is movement. Keep fluids moving, keep your bowels moving. It's all movement.

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## How to Cycle Sync Without a Period

**Josie:**
These tips for every phase are so helpful. I know people are going to save this episode. Before we wrap up — what about someone who doesn't have a cycle? Whether they're in menopause, on birth control, or for any other reason don't have a period. Are there still benefits to living this way?

**Dr. Erin:**
I love that question. Being in tune with our bodies and our hormones matters no matter where we are. Perimenopause can be quite a ride in terms of irregular cycles. And once someone has gone through menopause and stopped cycling, hormones don't go to zero. Women can actually produce testosterone in their ovaries for up to ten years after menopause. The hormonal story is not completely finished.

I've had postmenopausal women tell me they still feel like there's some kind of cycling happening in their body. That's worth paying attention to.

For women on oral contraceptive pills — they may still have bleeding and there's still a rhythm. Honoring that rhythm matters. There are ways to tap in regardless of where you are.

**Josie:**
I was on birth control for ten years. I started learning about all of this about three years before I officially went off it. I actually started doing cycle syncing about a year before stopping the pill — I wanted to get into the flow of it, start living cyclically, and prepare my body. I don't know how much science backs that specific approach, but personally I felt like it made a major difference. Going off the pill was really seamless for me. Not everyone will have that experience, but that was mine.

And I do think there's benefit in living in the flow even without a very clear map of phases to follow.

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## Applying Cycle Wisdom to Life Seasons

**Dr. Erin:**
Absolutely. We go through phases and stages in our lives too. We talked about the seasons of the year — how we naturally feel and honestly should live differently in summer versus winter. We also have seasons of our lives. There are times when everything is humming, things are going well, and it almost feels like the ovulatory phase of your life. And then there are times of health challenges, job changes, loss, big transitions — and those feel more like the menstrual phase. Just honoring where you are and taking care of yourself through those seasons — both within the monthly cycle and across the arc of your life — is so valuable.

**Josie:**
I love that. We do a thing called the Monday Vibe Check where I connect with my audience about what's going on in their lives. I think a lot of people right now are in the menstrual phase of their lives — there's a lot happening in the world, it's a scary time. And so the wisdom of everything you've shared today applies there too. You need more restoration, more reflection, more hearty warming grounding foods — not because of where you are in your cycle, but because that's what your whole being needs right now. It is the menstrual phase of your life.

**Dr. Erin:**
I love that framing. And remember — there's power in the shedding. We need the comfort and the restoration. But we also can't step into the bright light of the ovulatory phase without first shedding what needs to be shed.

Think about any breakup. It's devastating. But almost everyone looks back later and realizes: we shed not just that person, but that version of ourselves — so we could step into something new. Every pain point in life, whether it's period cramps or a difficult season, that inward pull, that need for rest — it's making way for release, so that you can move through your life in a more powerful, intentional way.

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## Final Thoughts: Your Cycle Is Your Superpower

**Josie:**
You just blew my mind. I love that.

**Dr. Erin:**
The release happens, and then the renewal. You shed, you release — and then you build. The follicular phase, the building phase. And as women, we are doing this on a monthly basis. We are getting really, really good at the cycle of releasing and then renewing. So when those bigger moments come in life — a breakup, a move, a job change, a hard season — we are already practiced. We have been rehearsing the cycle of shedding and renewing every single month. That is our superpower.

**Josie:**
If that's what I want anyone to take from this episode, it is that. You have this incredible superpower. And I want you to be able to access it. Erin, thank you so much. This was the perfect empowering conversation, and the perfect way to apply body intuition and wisdom to our lives. Tell everyone where they can find you and where they can get the herbs you mentioned.

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## Where to Find Dr. Erin Stokes & WishGarden Herbs

**Dr. Erin:**
Thank you, Josie. I love talking with you and I love being on this podcast. I look forward to doing it again.

You can find these formulas at **wishgardenherbs.com**. You can also learn more about me there. I'm **Erin Stokes ND** on Instagram — ND for naturopathic doctor. Let's keep the conversation going.

**Josie:**
Whenever we get a common question from my audience, I will definitely have you back — because you explain everything so tangibly and helpfully. Thank you so much, Erin.

**Dr. Erin:**
Thank you, Josie. It was so much fun.

*— The Everygirl Podcast*