Your body isn’t the same every day of the month. Hormones fluctuate, energy levels shift, and your physical and emotional needs change. So instead of forcing the same workouts, meals, and routines 24/7, try working with your body, not against it.

This is the power of cycle syncing—adjusting your wellness habits to match each phase of your menstrual cycle. Here’s how to do it:

Menstrual Phase (Days 1–5)

AKA: Your Period

Your hormone levels (estrogen and progesterone) are at their lowest. Energy is down, and your body is in rest-and-reset mode as it sheds the uterine lining.

 

What to Focus On:

• Rest + recovery: Prioritize sleep, slow movement (think gentle stretching or walking), and give yourself permission to say no more often.
• Warm, nourishing foods: Iron-rich meals like stews, leafy greens, and legumes can help replenish lost nutrients.
• Mood and body support: Adaptogens can help ease cramps, mood swings, and bloating.

 

What to Try:

Sproos Super Hot Chocolate — With a blend of calming adaptogens like ashwagandha and reishi, plus antioxidant-rich cacao, this cozy drink helps support relaxation and stress relief during your period.

 

Follicular Phase (Days 6–13)

AKA: Your Post-Period Reboot

Estrogen starts rising, bringing your energy and mood along with it. You may feel more outgoing, motivated, and creative.

 

What to Focus On:

• New beginnings: Great time to start a new routine, try a new recipe, or plan a project.
• Higher-intensity workouts: Your body recovers well from exercise during this phase.
• Lighter, fresher foods: Think fresh greens, lean proteins, whole grains, and fermented foods to support digestion and hormones.

 

What to Try:

Sproos Beauty Collagen — Marine collagen, hyaluronic acid, and vitamin C support skin hydration, elasticity, and glow as estrogen rises and your skin starts thriving.

 

Ovulation Phase (Days 14–16)

AKA: Your Superwoman Window

Hormones (especially estrogen and luteinizing hormone) peak. This is your most fertile phase, and typically when you feel your best.

 

What to Focus On:

• Social + active energy: This is the time to book events, network, collaborate, or crush high-intensity workouts.
• Brainpower + confidence: Mental clarity, productivity, and verbal skills are at their peak.
• Cooling, anti-inflammatory foods: Load up on berries, leafy greens, and omega-3s to support hormone balance.

 

What to Try:

Sproos Super Matcha Latte — A clean, steady source of caffeine with calming L-theanine for calm focus and sustained energy—perfect for staying sharp without the crash.

 

Luteal Phase (Days 17–28)

AKA: The Wind-Down Phase (and sometimes PMS time)

Estrogen drops while progesterone rises. You might feel more inward, emotional, or sensitive—especially if you're prone to PMS.

 

What to Focus On:

• Comfort + consistency: Support your body with grounding foods and steady routines.
• Gentle movement: Swap HIIT for yoga, walking, or low-impact workouts.
• Mood + digestion support: Magnesium, fiber, and complex carbs help reduce mood swings and bloating.

 

What to Try:

Sproos Super Hot Chocolate (again!) — The calming adaptogens and antioxidant-rich cacao help keep irritability and cravings in check.
Sproos Collagen Greens — A quick, easy way to sneak in plant-based nutrients when cooking feels like a chore.

 

Your cycle isn’t something to fight—it’s your superpower. When you learn to work with it, wellness feels less like a battle and more like flow. So instead of doing the same routine every day, try tuning into what your body needs, adjusting as you go, and giving yourself a little grace (and maybe a latte).