2. Women's Hormones Cycle: What Is Cycle Syncing & How Can It Help? with Emma-Kate Yorke
Updated: Sep 5
Have you ever had a week where you feel like you could take over the world?
You're full of ideas. You're checking things off your list. You want to see people. You're feeling confident, creative and productive.
And then suddenly you're staring at an email thinking, I simply do not have the capacity for this today. 😂
For a long time, I think a lot of us were taught to see those fluctuations as a problem.
We should be equally productive every day. Have the same energy. Eat the same amount. Follow the same routine. Show up to work the same way.
But women aren't necessarily operating from exactly the same hormonal baseline every day of the month.
Understanding your women's hormones cycle—and the idea of cycle syncing—can give you another lens through which to look at changes in your energy, mood, appetite, focus, libido and even how social you feel.
And I'll be the first to admit: before this conversation, there was a LOT I didn't know.
Most of my menstrual education growing up was basically: periods happen, here's how not to bleed through your pants, here's how not to get pregnant, good luck out there. 😂
Turns out there may be a little more worth knowing.
So I sat down with Emma-Kate Yorke, a registered holistic nutritionist and menstrual cycle coach behind Cyclical Wellness, to talk about what cycle syncing is, how different phases of our cycles may affect us, ways we can support our bodies through food and lifestyle, and how this knowledge can even influence our businesses, relationships and everyday routines.
A quick note before we get into it: This article shares information and ideas discussed during my conversation with Emma-Kate and is intended for educational purposes, not individualized medical advice. Hormones, menstrual cycles, pregnancy and nutrition are highly individual. If you're experiencing significant or persistent symptoms, talk to an appropriate healthcare professional.
If we haven’t met yet, I’m Brittany — a mom of seven, home renovation enthusiast, an Amazon bestselling author, podcast host, and a business owner who’s all about keeping life real and doable. I know firsthand how messy, beautiful, and overwhelming motherhood can feel, and I share from that space of “in the trenches” right alongside you.
Here, you’ll find encouragement, practical tips, and honest conversations about balancing family, work, and your own sense of self. My hope is that you’ll walk away feeling a little lighter, a little more seen, and a whole lot more equipped to create a life that works for you and your family. Follow me on Instagram @brittanynmiller_ for more.
Table of Contents
What Is Cycle Syncing?
Let's start with the obvious question: what is cycle syncing?
Cycle syncing is the practice of paying attention to the different phases of your menstrual cycle and adjusting things like your workload, exercise, food, rest or social commitments based on how you tend to feel throughout those phases.
Notice I said tend to feel.
This isn't supposed to become another rulebook telling women what they "should" be doing on day 17 of their cycle.
Your body is your body.
Your Tuesday still has deadlines.
Your toddler absolutely does not care that you've entered your inner winter and would prefer quiet reflection today. 😂
Instead, I think the useful part of cycle syncing is awareness.
What if you started noticing your own patterns?
When do you tend to feel most creative?
When do you want to socialize?
When are you hungrier?
When do you need more sleep?
When do you feel particularly focused?
When do you desperately want everyone to stop asking you questions?
That information can help you make small adjustments instead of expecting your body to perform identically every single day. Emma-Kate shares more about this in our full conversation on the Go Get Graet podcast which you can listen to here:
The Four Seasons of the Women's Hormone Cycle
One of my favourite things Emma-Kate shared was thinking about the menstrual cycle as four different seasons.
I find this so much easier to visualize than trying to remember a collection of hormone names and graphs from health class.
Winter: Menstruation
Your period is your inner winter. This tends to be a lower-hormone phase, and some women may feel drawn toward more rest, comfort, quiet and reflection.
Rather than automatically getting frustrated with yourself because you aren't operating at full speed, this can be an opportunity to ask whether you need a little more margin and more down time.
Spring: The Follicular Phase
After menstruation, estrogen begins rising as your body prepares for ovulation. Think of this as spring.
You may notice more energy, optimism, curiosity or creativity returning. It can be a great time to brainstorm, explore ideas and start projects.
Summer: Ovulation
Ovulation is your inner summer. Around this point in the cycle, some women notice feeling more confident, communicative, social and outward-facing.
If that's true for you, it can be useful information when you're planning meetings, presentations, networking, content creation or even date nights.
Autumn: The Luteal Phase
After ovulation, you enter the luteal phase and eventually the premenstrual portion of your cycle. Think autumn.
Your energy may begin shifting inward again. But that doesn't necessarily mean this is a "bad" phase.
You may find yourself particularly good at noticing details, organizing, editing, completing projects or looking critically at something you've created.
And yes, perhaps also particularly good at noticing every irritating thing your partner has done since approximately 2017. 😂
The point isn't that everyone experiences these four seasons identically.
It's to start noticing your patterns.
Do Women's Periods Actually Sync?
We've all heard this one. Spend enough time with another woman and suddenly your periods start arriving together.
Roommates. Sisters. Coworkers. Friends.
But is period syncing actually real?
The research around menstrual synchrony has been debated, and there's not strong evidence that people who spend time together consistently cause one another's menstrual cycles to synchronize.
T
hat doesn't mean you're imagining it if you've noticed your period overlapping with someone else's. Cycles vary naturally, so two people's periods can move closer together and farther apart over time.
For me, the more useful takeaway is that everyone has different patterns and needs, whether our cycles line up or not.
Imagine a workplace where someone could simply say: "I'm having a lower-energy week, so I'm protecting a little more quiet work time."
No elaborate explanation required. We don't all have to function identically to work well together.
What Does the Moon Have to Do With Your Cycle?
Okay, this was the point in the conversation where some of you probably started thinking: Brittany, are we becoming crazy moon people now? 😂
Not necessarily.
However, the menstrual cycle and lunar cycle are often compared because their average lengths are relatively similar, which has led to longstanding cultural and wellness practices connecting the two.
That doesn't mean your period needs to arrive during a particular moon phase or that the moon is controlling your hormones.
Emma-Kate suggested that people who enjoy moon tracking can use it more as a reflective framework.
The new moon might be a reminder to slow down, reflect and set intentions.
The full moon might become a reminder for action, visibility or connection.
For people who are pregnant, breastfeeding, postpartum, perimenopausal or otherwise not experiencing a predictable cycle, moon tracking can also offer a simple external rhythm to use for reflection. Personally, I've found it helpful to follow the lunar cycle while pregnant and breastfeeding so I have built in reminders to pause and slow down.
But this is optional.
You do not need to sync your life to the moon to benefit from understanding your body.
Take what resonates. Leave what doesn't. You can understand your menstrual cycle without owning a single crystal. Promise.
How to Use Cycle Syncing in Your Business or Work
This is where my business-strategist brain became particularly interested.
Most workplaces are built around a very linear expectation of productivity. You work roughly the same hours every day and are expected to perform at roughly the same level.
Running your own business can give you slightly more flexibility—but we often recreate the exact same expectations for ourselves anyway.
What if, instead, you used what you know about your cycle to decide what kind of work to prioritize when you have a choice?
Winter: Reflect and review
During your period, you might use available lower-energy time for:
Reviewing what's working
Reflecting on your goals
Journaling or visioning
Strategic thinking
Quiet planning
Spring: Create and start
As your energy begins rising, consider:
Brainstorming
Mapping projects
Writing
Creating
Starting something new or returning to something unfinished from a previous cycle
Summer: Get visible
If ovulation tends to be a more confident, social phase for you, it could be a great time for:
Networking
Podcast interviews
Sales calls
Workshops
Presentations
Filming content
Collaborative meetings
Autumn: Finish and organize
As your focus shifts inward again, you might prioritize:
Editing
Bookkeeping
Administration
Inbox cleanup
Organizing
Processes and systems
Finishing projects
Now, am I suggesting you decline an amazing podcast interview because your period tracker says you're in the wrong phase?
No.
Real life still exists.
But if you notice that filming five Reels feels incredibly easy one week and like pulling teeth another week, why not batch them when you're naturally feeling more expressive?
That's the piece of cycle syncing I find most practical. It's not about letting your cycle control your calendar. It's about understanding yourself well enough to work with your energy when you have the flexibility to do so.
Cycle Syncing Food: Eating to Support Different Phases
Of course, we also talked about cycle syncing food.
And before you panic, this does not mean you need four completely different meal plans every month.
Emma-Kate's approach was much more flexible.
Rather than obsessing over individual days, she discussed looking broadly at the two halves of the cycle: the follicular and luteal phases.
Food during the follicular phase
The follicular phase begins with menstruation and continues through ovulation. Emma-Kate recommends focusing on nourishing foods that provide protein, healthy fats, colourful vegetables and a range of micronutrients.
Some people may also find fresh or raw foods particularly appealing during higher-energy portions of this phase.
Food during the luteal phase
The luteal phase occurs after ovulation. One thing I particularly appreciated from this conversation was the reminder that increased hunger isn't automatically something you need to fight.
Appetite can change throughout the menstrual cycle. Emma-Kate suggested nourishing, satisfying foods such as:
Soups and stews
Roasted and root vegetables
Protein-rich meals
Fibre-rich fruits and vegetables
Balanced meals containing carbohydrates, protein and fat
Warm, cooked meals may also feel particularly comforting and satisfying during this phase.
The goal isn't perfect cycle syncing.
It's paying attention.
What makes you feel good?
What keeps you satisfied?
When does your appetite change?
Can you prepare for those patterns rather than being annoyed with your body for having them?
Start with breakfast
If changing your diet based on your cycle sounds like one more enormous wellness project you absolutely do not have time for, don't overhaul everything.
Start with breakfast.
Emma-Kate recommends pairing protein and fat in the morning to help create a more satisfying meal and support steadier energy.
One small change is much more useful than creating a beautiful four-phase meal plan on Pinterest that you follow for exactly three days. 😅
What Happens to Cycle Syncing During Pregnancy or Postpartum?
Obviously, there are seasons when you aren't experiencing a typical menstrual cycle at all. Pregnancy and menopause would be a pretty obvious examples.
Rather than applying traditional cycle syncing, Emma-Kate suggested that some people may find it helpful to think about pregnancy in broader seasonal terms.
The first trimester can sometimes feel more inward and lower energy.
The second may bring more energy and desire for activity.
And the third can become a season of preparation, nesting and eventually slowing down for birth.
Having experienced pregnancy a few times now, I can confidently say that no pregnancy has ever asked permission before completely rearranging my plans. 😂
So, again, think framework—not rulebook.
After birth, the return of your period varies considerably, particularly when breastfeeding. This is one of those areas where your individual health, recovery, feeding choices and circumstances matter far more than a generalized timeline.
Postpartum itself may be a season when the most useful thing you can do is allow yourself a longer "winter": recovery, nourishment, rest and support.
Talking to Your Kids About Menstrual Cycles
This was another part of our conversation I really appreciated. I don't want normal body functions to become this secretive, embarrassing thing my kids aren't allowed to talk about.
That doesn't mean children need every detail before they're developmentally ready.
It means we can use age-appropriate language, answer questions honestly and avoid teaching them that menstruation is shameful.
The seasonal analogy can make this surprisingly easy. "Mom's in her winter right now, so I'm feeling a little more tired and need some extra rest."
Kids understand that.
And I love the idea of raising children who understand that people's bodies have different needs at different times—and that communicating those needs is normal.
Hormone Health Isn't Only a Women's Issue
Women obviously aren't the only people with hormones. Men experience hormonal changes too, although they don't have the same menstrual cycle.
Emma-Kate discussed paying attention to patterns involving energy, mood, sleep, digestion, stress and sexual health in men as well.
For both men and women, significant or persistent changes are worth discussing with a qualified healthcare professional.
This isn't about diagnosing yourself based on an Instagram graphic. Body awareness can help you notice when something has changed. Professional care can help you figure out why.
How Your Partner Can Support You Throughout Your Cycle
One of the practical benefits of understanding your cycle is simply being able to communicate what you need.
Your partner doesn't need a spreadsheet tracking your estrogen levels. 😂
But being able to say: "I'm in my autumn and I'm feeling more overwhelmed than usual. Could you handle dinner tonight?" can make it much easier for both people to understand what's happening.
Support might look like:
Taking over dinner
Doing more childcare
Handling an errand
Giving you more quiet time
Making fewer decisions your problem for the evening
Simply listening instead of trying to fix everything
This isn't about making your partner responsible for your hormones. It's about creating a relationship where both people can communicate their needs.
Cycle Syncing and Relationships
The same seasonal framework can even be applied to dates and connection.
During winter, maybe you want takeout, a movie and a blanket.
During spring, you might be more interested in trying something new.
During summer, you may feel more social and enjoy group outings, events or a bigger date night.
And during autumn, quieter connection—cooking together, walking outside or having a deeper conversation—might feel better.
Again, nobody needs to consult a cycle chart before booking dinner reservations. The question is simply: What kind of connection would actually feel good right now?
How Your Cycle Can Affect Sex and Libido
Libido can change throughout the menstrual cycle too.
Some women notice increasing interest in sex as estrogen rises toward ovulation, while desire or the type of intimacy they want may shift later in the cycle.
That can be useful information in a relationship because changes in desire don't necessarily mean something is wrong.
Communication matters.
Maybe you want more emotional connection.
Maybe you need more time.
Maybe you're feeling particularly interested in sex.
Maybe you're on your period and want absolutely nobody touching you. 😂
All are valid.
The goal isn't to have the "correct" libido for each phase. It's to understand your body and communicate what feels comfortable for you.
How to Balance Women's Hormones Naturally
If you're searching how to balance women's hormones naturally, it's tempting to look for one magic food, supplement or morning routine.
But hormones are complicated.
Emma-Kate's approach focuses on supporting overall wellness rather than looking for one quick fix. That can include:
Eating enough nourishing food
Including adequate protein and healthy fats
Eating fibre and a variety of plant foods
Supporting sleep
Managing stress where possible
Moving your body in ways that feel appropriate
Paying attention to changes in your menstrual cycle
Seeking professional support for persistent or significant symptoms
And I think the last one matters.
"Natural" shouldn't mean ignoring symptoms and hoping a smoothie fixes them.
If you're dealing with very painful periods, significant bleeding, severe PMS, fertility concerns, persistent fatigue or other symptoms that are interfering with your life, talk to a qualified healthcare professional.
Understanding your cycle can give you useful information to bring into those conversations. It isn't a replacement for medical care.
Easy Hormone-Supportive Snack Ideas
We also talked about one of my favourite subjects: snacks. 😂
Emma-Kate suggested pairing carbohydrates with protein or fat to create more satisfying snacks. Some simple ideas include:
Apple slices with almond butter
Rice cakes with avocado or guacamole
Dates with sunflower seed butter
Mixed nuts or trail mix
Fruit paired with a protein- or fat-containing food
Homemade protein balls or bars
Dates with sunflower seed butter were one of the suggestions I particularly liked because they feel like a treat while still being more substantial than grabbing something sugary and being hungry again 20 minutes later.
And sunflower seed butter is handy if you're packing snacks for somewhere that needs to be nut-free.
As always, food sensitivities, preferences, budgets and individual nutrition needs matter. The best snack is one that works for your actual life.
Women's Hormone Cycle & Cycle Syncing FAQs
What is cycle syncing?
Cycle syncing is the practice of paying attention to the phases of your menstrual cycle and using your own patterns to help guide choices around work, rest, exercise, nutrition and social activities. It doesn't require following a rigid schedule; the goal is greater awareness of how you feel throughout your cycle.
What are the four phases of the women's hormone cycle?
The menstrual cycle is generally described using menstruation, the follicular phase, ovulation and the luteal phase. A seasonal analogy can make these easier to remember: winter for menstruation, spring for rising follicular energy, summer around ovulation and autumn for the luteal or premenstrual phase.
Do you need a 28-day cycle to practice cycle syncing?
No. Menstrual cycle lengths and experiences vary. Rather than forcing your body into a 28-day template, track your own bleeding, symptoms, energy, mood and appetite to look for patterns.
What is cycle syncing food?
Cycle syncing food means adjusting or emphasizing certain foods based on your menstrual phase and how you're feeling. It doesn't have to involve strict meal plans. A more practical approach can involve noticing appetite changes and prioritizing satisfying, nutrient-dense meals containing protein, carbohydrates, fats, fibre and varied plant foods.
How can I balance women's hormones naturally?
There isn't one universal method for naturally "balancing" hormones. Foundational wellness habits such as adequate nutrition, sleep, stress management and movement can support overall health. Persistent menstrual or hormonal symptoms should be discussed with an appropriate healthcare professional.
Can you cycle sync while working a regular job?
Yes. You don't need complete control over your schedule. Small changes—such as batching social or creative work when you naturally feel more energized and leaving extra margin when you typically have lower energy—can still make cycle awareness useful.
Can you cycle sync if you're pregnant, breastfeeding or don't have a regular period?
Traditional menstrual cycle syncing may not apply if you aren't currently experiencing a regular cycle. Some people instead use broader seasonal or lunar frameworks as reflective tools. These are optional wellness practices rather than medical tools.
Final Thoughts: Your Body Isn't an Inconvenience
I think this is ultimately what I took away from my conversation with Emma-Kate:
Our bodies aren't inconvenient because they don't perform exactly the same way every single day.
Understanding your cycle doesn't mean reorganizing your entire life around it.
You still have kids who need breakfast.
Clients who schedule meetings.
Deadlines.
Appointments.
Laundry that continues to reproduce despite nobody admitting they're putting clothes in the hamper. 😂
But information gives you options.
If you know there's a week when you're typically more social and creative, maybe you batch content then.
If you know you're usually exhausted during the first two days of your period, maybe you stop intentionally overbooking them.
If you know your appetite increases at a certain point in your cycle, maybe you plan more satisfying meals instead of spending three days wondering why you're hungry.
Those are small changes.
But small changes can make life feel a lot less like you're constantly fighting yourself.
You don't need to perfectly master cycle syncing or completely overhaul your diet to start paying attention.
Get curious.
Track what you notice.
Support yourself where you can.
Ask for professional help when something doesn't feel right.
And maybe give yourself permission to stop expecting the exact same version of you to show up every single day.
For more cycle wellness education, recipes and support, connect with Emma-Kate Yorke at Cyclical Wellness.
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Episode Times & Topics
18:10 Menstrual seasons
19:00 Co-worker cycle synching
20:00 Moon alignment
20:45 Crazy moon people
20:22 Hormones for work
26:00 Food and cycles
29:52 Pregnancy and cycles
33:12 Syncing with the moon
36:35 Introducing cycle wellness to your children
38:00 Male hormone balancing
40:30 Balancing hormones + partner support
43:50 Relationship cycles
44:45 Sex
50:00 Questions
50:30 Hormone balancing snacks
52:10 Cyclical wellness recipes
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