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Cycle Powers

Cycle Powers: How to Use Your Hormones to Work For You, Not Against You

July 7, 2023

Did you know that you can use your hormones to work for you, not against you?

First, it’s important to understand what goes on during our menstrual cycle, because unfortunately, every single day is different!  

On a typical 28-day cycle there are 4 different phases. Below you will find each phase broken down to what happens hormonally and how you can use your hormones to work for you.

Menstrual Phase (Day 1 = Day You Start Your Period) Up to 7 Days

Cycle Powers: Evaluation, analysis and intuition

What to Focus On At Work

  • Evaluate how you are doing with your current career or a project you are working on.
  • Reassess your goals (perhaps re-visit your planner).
  • Analyze your last month or upcoming month as far as goals are concerned.
  • Take a personal day (perhaps day 1 or 2 of your cycle).
  • Trust your gut during this phase.
  • Take lots of breaks. Your body is going through a lot during this phase.

What Exercises Your Hormones Will Love

  • Yoga
  • Stretching
  • Walking 
  • Pilates

What Foods Your Hormones Crave

  • Nutrient-dense foods
  • Warmer foods
  • Focus on berries, red meat, beans
Menstrual Phase Cycle Powers

Follicular Phase (Days 8-13)

Cycle Powers: Creativity and planning; Estrogen is rising–let’s use estrogen’s effects on the brain!

What to Focus On At Work

  • Mentally challenging tasks that you have been dreading because it uses so much brain power!
  • Plan a new project
  • Reach out to new clients
  • Brainstorm/mind-map

What Exercises Your Hormones Will Love

  • Running
  • Hiking
  • Biking

What Foods Your Hormones Crave

Similar to the menstrual phase, but adding in more nutrients, such as flax, pumpkin and chia seeds.

Follicular Phase Cycle Powers

Ovulatory Phase (Days 14-16)

Cycle Powers: Collaboration and communication; Estrogen is at its peak!

What to Focus On At Work

  • Have important conversations because your communication skills are at their best. For example, now would be the time to ask for a raise!
  • Plan your content: Record videos, create social media posts and write blog posts during this phase because your energy is at its PEAK (hello testosterone and estrogen! 👋).
  • Put yourself out there: There are lots of things you can do to take advantage of this phase! You can attend a networking event or even host a webinar. Looking for a new job? Go on job interviews!

What Exercises Your Hormones Will Love

  • Boot camps
  • Boxing
  • HIIT

What Foods Your Hormones Crave

  • Cold/raw foods (the heat is up during this phase!)
  • Fiber to flush out estrogen
  • Lighter foods
Ovulatory Phase Cycle Powers

Luteal Phase (Days 17-28)

Cycle Powers: Productivity (I call this the “Get Sh*t Done” phase!)

What to Focus On At Work

  • Get those to-do list items done
  • Aim for fewer social events so you can focus on getting work done! The menstrual phase is knocking on the door, so you don’t want to over-exert yourself
  • Organize your life

What Exercises Your Hormones Will Love

  • Strength training
  • Yoga
  • Pilates

What Foods Your Hormones Crave

Increase your calories, but watch those cravings! Here are a few suggestions:

  • Slow-burning carbs, like sweet potatoes and brown rice
  • Protein-rich foods
  • Healthy fats
  • Dark leafy greens 
Luteal Phase Cycle Powers

Are you ready to start using your hormones to work for you? Go on and give it a try… Your hormones will thank you 😉


All posts and information provided within this blog are for informational and educational purposes only and are not to be construed as medical advice or instruction. No action should be taken solely on the contents of this blog. Please consult your doctor or qualified health professional on any matters regarding your health and well-being or on any opinions expressed within this blog.

  • Dr. Erin Ellis

    Dr. Ellis is a Naturopathic doctor who helps women balance hormones, fix crappy periods and regain energy they once had to be their happiest, healthiest selves.

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claire coder,founder + ceo

claire coder,
founder + ceo

Hi! I’m Claire. I founded Aunt Flow after getting my period in public without the supplies needed.

At 18 years old, I dedicated my life to developing a solution to ensure businesses and schools could sustainably provide quality period products, for free, in bathrooms. Our products are made with organic cotton and we are constantly working to reduce our environmental impact! Since 2021, we've donated over 5 MILLION period products to menstruators in need. I call this people helping people. PERIOD.®