❋
Welcome!
Thank you for drifting in to our cozy evening of gentle alchemy — where stress, sleep, nourishment, movement, and cycle awareness twirl together like old friends. Consider this your whimsical dashboard: a pocketful of resources gathered from the workshop to guide your next soft, purposeful steps.
The Phases at a Glance
Power Phase
Fasting: Safe for longer fasts (13–16+ hours).
Eating: Ketobiotic/Low-carb. Focus on healthy fats (avocado, olive oil, nuts, seeds) to support estrogen.
Foods: Leafy greens, fermented foods (sauerkraut, yogurt) for estrogen breakdown.
Movement: Pilates
(Days 1–10: Menstrual & Early Follicular)
Manifestation
Fasting: Intermittent fasting is fine (up to 15 hours).
Eating: Moderate "hormone feasting." Focus on nutrient-dense foods, antioxidants, and fiber.
Foods: Berries, leafy greens, broccoli, Brussels sprouts, and moderate healthy carbs.
Movement: Lymphatic Drainage Tapping and Kundalini Yoga
(Days 11–15: Ovulation)
Power Boost
Fasting: Return to longer fasts if not focusing on fertility.
Eating: Return to ketobiotic (low carb/high fat) to manage insulin.
Movement: Pilates
(Days 16–19: Early Luteal)
Fasting: Stop or limit to 12 hours max.
Eating: "Hormone feasting." High complex carbs to support rising progesterone and minimize PMS.
Foods: Root vegetables (sweet potatoes, yams, beets), squashes, beans, lentils, and magnesium-rich foods (dark chocolate).
Movement: Guided meditation, sound healing
(Day 20–Bleed: Late Luteal)Nurture Phase
Where am I in the cycle?
If you are still getting a menstrual period, put the first date of your cycle (1st bleed day), to calibrate the app.
If you are no longer experiencing a cycle, use the date of the next new moon (9/10/2026) to calibrate the app.
Reconnect with your body and mind as you escape the noise of everyday life.
FastingHow Long Do I Fast?
There are several delightful varieties of fasting, each with its own rhythm and purpose. Like an assortment of teas on a quiet morning, every length of fast offers a different flavor of clarity, rest, and renewal. Below is an informative stroll through the most common fasting lengths and a taste of the benefits each may bring.
Intermittent fasting (12–16 hours): The friendly, everyday fast. Often as simple as skipping late-night snacks and finishing dinner earlier, it helps regulate appetite, supports steady blood sugar, and can gently encourage metabolic flexibility. Think of it as giving your digestive system a polite little afternoon nap.
17–24 hour fasts: A slightly more intentional pause. This window can deepen insulin sensitivity improvements, aid mild cellular cleanup, and sharpen mental focus. Picture a quiet walk at dusk—calmed senses, clearer mind, and a sense of tidy restoration.
24–48 hour fasts: A purposeful retreat. These longer fasts amplify autophagy (the body’s cellular housekeeping), promote more pronounced reductions in inflammation, and can reset hunger cues. Imagine a short sabbatical for your cells—more thorough, restorative, and clarifying.
48–72 hour fasts: A deeper cleanse. Often undertaken with preparation and care, this duration supports stronger autophagy, immune system modulation, and notable shifts in metabolic signaling. It’s like a mini pilgrimage: challenging at times, but rewarding with fresh perspective and resilience.
Prolonged fasts (beyond 72 hours): The advanced expedition. These fasts can lead to significant metabolic changes and profound detoxification processes but should be approached with medical supervision and thoughtful aftercare. Consider them extended voyages—transformative when guided, but requiring experienced navigation.
Remember: fasting is not one-size-fits-all. Individual needs, health conditions, medications, and lifestyle should guide the choice of fast. Approach each style with curiosity, kindness, and adequate preparation—hydration, electrolytes, gentle movement, and a mindful refeeding plan—to ensure the journey is as nourishing as the destination.
FoodsWhat Do I eat?
Iron-Rich Foods: When your cycle borrows a little extra red, welcome spinach, ruby-hued beef, and merry little beans to the table — they’re like tiny knights replenishing your iron stores.
Healthy Fats: Think of healthy fats as the cycle’s loyal companions — always useful, but especially heroic in the power phase when you need steady energy and calm resolve.
Magnesium: Sneak in more magnesium (a wink from dark chocolate, a crunch from nuts) — your secret, soothing spell to hush cramps and quiet sugar sirens.
Cruciferous Veggies: Broccoli, kale, and their brassica cousins are the liver’s tidy helpers, sweeping away excess estrogen with cheerful efficiency.
Phytoestrogenic Foods: Gentle plant estrogens offer soft, leafy support when estrogen dips — a botanical lullaby for hormonal balance.
Healthy Chocolate Sweet Potato CakeBroccoli Salad
MovementMovement & Support
Each phase asks for its own special kind of attention — a gentle bow to the body's changing needs. Below is a playful guide that unfurls the benefits of each phase like a map of secret gardens, helping you tend to your body with intention and curiosity.
-
Pilates Fusion works best with both Power and Power Boost Phases. Energy surges and our stamina is increased.
-
Excellent any time but, focusing during Manifestation gives your body extra cleansing and preparation to clear out stagnant energy and make way for something new!
-
When we’re in the Nurture Phase, creating opportunities for stress release and quality sleep allow us to heal and recover.
-
The Umbrella that covers all forms of movement, Kundalini Yoga incorporates, strength-building, breathing exercises and meditation which all help you to focus on manifesting a life that you love!
What’s Next?
Delve deeper into the full cycle where we will go through the progression from New Moon to Full Moon, while anchoring to the Autumnal Equinox 9/15 -10/20
Week 1 - Moon Cycles & Hormonal Wisdom
Learn how the phases of the moon can serve as a guide for understanding your hormonal rhythms.
Topics include:
Menstrual phases
Moon phase tracking
Cycle awareness
Stress and hormone connections
Building your personal rhythm journal
Experience:
Cacao ceremony, intention setting, community connection
Week 2 - Nourish to Flourish
Discover how food can support hormone production, detoxification, energy, and mood.
Topics include:
Cycle-syncing nutrition
Protein and blood sugar regulation
Iron, magnesium, and healthy fats
Hormone-supportive foods
Anti-inflammatory eating
Experience:
Recipe tasting, meal planning tools, seasonal recipes
Week 3 - Flow & Release
Support your body's natural detoxification pathways.
Topics include:
Lymphatic drainage tapping
Dry brushing
Hydration strategies
Movement for detoxification
Reducing toxic burden
Experience:
Hands-on lymphatic drainage practice and self-care rituals
Week 4 - Detox Your Home, Detox Your Hormones
Many hormone disruptors are hiding in plain sight.
Topics include:
Endocrine-disrupting chemicals
Kitchen detox
Bathroom detox
Clean beauty
Safer food storage
Air and water quality
Experience:
Product swaps, label reading, healthy home checklist
Week 5 - Nervous System Medicine
A stressed body struggles to heal.
Topics include:
Cortisol and hormone health
Somatic healing
Breathwork
Meditation
Sleep optimization
Digital boundaries
Experience:
Guided meditation, sound healing, nervous system reset tools
Week 6 - The Integration Ceremony
Bring everything together into a sustainable lifestyle.
Topics include:
Creating your personalized Moon & Hormones plan
Building daily rituals
Long-term habit formation
Maintaining momentum
Experience:
Moonlight & Medicine closing ceremony, cacao ritual, reflection, celebration, and next-step planning