Cyclical Planning Basics: The Hormone Hack Every Woman Needs

Hello! My name is Ash McDonald. I’m a Therapist, Holistic Business Coach, and mama of three obsessed with showing women just how powerful and unstoppable they are. I use my background as a counselor and hormone expert to help women unlock their naturally given blueprints in order to scale their impact and use their time and energy more effectively so they can show up for all of the moments that matter most. 

As a female who experiences a menstrual cycle every month, you may feel like you have a pretty good grasp on how to “handle” your period each month. There is usually some discomfort and bloating slightly before you start to bleed, then you simply deal with period symptoms for several days and more or less forget about your cycle until it comes back four weeks later. 

However, there is so much more to your feminine cycle than that one week where you bleed. In fact, your hormones and body are doing some serious work behind the scenes all month long, and the more you know about your cycle and how it affects your mood, energy, sex drive, and productivity, the more you can use this knowledge to harness your best energy and stop feeling like you are on a hamster wheel of constant exhaustion or burnout.

Every month, the female body goes through four different phases that make up your “cycle” which lasts an average of 28 days. The four phases are: menstrual, follicular, ovulation, and luteal. During each phase, your hormone levels differ, which means the needs of your body differ as well. Keep in mind that hormones affect everything from digestion to mood to physical performance. Knowing all of this helps you plan your month in a way that will be more efficient, and leave you feeling less frustrated with yourself.

Menstrual Phase Basics

Your menstrual phase starts on the first day you start bleeding. During this phase, your body is doing a lot of hard work shedding the uterine lining. It is normal to feel more fatigued and to crave foods or habits that are comforting to your body and mind. This is a great time to sneak a nap in if you can, or cozy up with a big bowl of soup or other warming food. 

Emotionally, menstrual phase is a time for reflection and internal work. You likely won’t feel as extroverted during this time, so plan for date nights at home and limit your social obligations. Avoid tackling big work projects or presentations if you can, and leave room in your schedule for rest. 

Follicular Phase Basics

As your body stops bleeding and begins preparing for the release of an egg, you will enter your follicular phase and feel your energy start to return. 

Follicular is a great time for vision casting, dreaming big, and making plans for any business goals you might be working on. During this phase, you will feel more confident and self-assured, so it is a great time to lay out big picture plans. 

Because your energy is increased, this is also a great time to plan harder workouts and get out of the house and socialize more. You will naturally be more extroverted during this phase, so take advantage of this in your personal life. 

Ovulation Phase Basics

Ovulation phase is the time when your body signals for the release of an egg in anticipation of a potential pregnancy. During this time, your hormones will peak and as a result, you will feel the most empowered and energetic. 

This is the time to do all the things--schedule that launch, meet with clients, or kill it at that presentation you have been preparing for. This is also a great time to schedule fun date nights, larger social engagements, or plan for longer, more intense workouts. 

If there is something that you know will require your most tenacious, energized self--ovulation is the time to make it happen.

Luteal Phase Basics

The final phase of the female cycle is the luteal phase. This is the point where your body starts to decrease hormone levels if there was no fertilization of an egg. 

During your luteal phase, you will start to feel energy levels dip and you will naturally begin to turn inward. It is an ideal time to tie up loose ends and finish small tasks at the end of a big project. This is another important time to prioritize rest and plan for moderate to low-intensity physical activity. 

Once you begin to understand the ebbs and flows of your cycle, you can start to look at the big picture each month and plan your goals and tasks accordingly. As a business owner, this is what I like to call “Biohacking Your Business”. By anticipating how we will feel and show up during each phase, we can better plan for each task we need to accomplish. 

For more information on how to optimize your life and business through cyclical planning, be sure to check out my Instagram, or take a look at the Flow Lab--the introductory course that teaches you the basics of cyclical planning and how your hormones affect your day to day life. 

This blog post was written by Ashley McDonald.