Partner Guide to Cycle Syncing.

A basic guide to effectively keeping you and your partner alive throughout their cycle.

Menstrual Phase - The Winter season/ New Moon Phase

The basics: Estrogen & Progesterone are low This marks the beginning of her cycle, Day 1 of bleeding, not spotting menstruation lasts 3-7, typically. Encourage her to do low impact activities like walking or yoga Create environment that cultivates rest (I.e. do things like clean up, make dinner, run her a bath, take on more of the child rearing responsibilities)

Beneficial foods for her: Days 1-2 Iron rich foods are best (heme iron, meaning from animals). Specifically beef. Replenishing lost blood is key here. Days 2-7 Iron rich foods like poultry, fish, dark leafy greens, peas, lentils, beans are great. Water is always important during this phase (always but especially during this phase

Partner’s Role

Take on more household duties Promote a relaxing environment in the home, create a free flowing energy. Cook dinners high in heme iron

Important input from women:

  • Be more affectionate & considerate during this time

  • Make/prep my morning coffee/tea

  • Turn on the heating pad when I’m getting ready to relax

  • Put fresh sheets on the bed and start an epsom salt bath

  • Make a lunch for the next couple of days and leave it in the fridge with a nice note

  • Take the kids out to do something so we can have a moment to break in peace

  • Have our favorite sweets handy

Follicular Phase - The spring season/ Half Moon Phase

The basics: Starts the last day of your bleed, Days 7-14, typically Estrogen is rising and dominant She’s more creative, focused and outgoing, very expressive Encourage light weight training, running or vinyasa type activities.

Beneficial foods for her:

  • Higher in fiber Fermented foods

  • Healthy Fats- omega 3's, avocado oil,etc sprouted foods

  • Complex carbs

  • Lean Protein

Partner’s Role

Invest time in date nights, cultivate fun together and actively show interest in her Deep conversations - problem solve and discuss things pertaining to your relationship, come prepared and facilitate Allow the sexual tension to build, be affectionate, ‘worship’ her body in preperation for the ovulatory phase

Important input from women:

  • Facilitate intelligent conversations outside of our norms

  • Touch me, even if I’m not ready for the rest get my body ready for when i do go into the ovulatory phase

  • Discuss life goals in detail with me, it doesn’t matter how small they are

  • Plan a few dates we normally wouldn’t do. Even if we stay home, do them.

  • Explore me, make it a goal to learn something new about my body, surprise me

Ovulatory Phase - The summer season/ Full Moon Phase

The basics: Generally lasts, 3-5 days typically 14-21 days after her bleed Estrogen is peaking, testosterone and progesterone are rising Feeling adventurous, spontaneous, confident and outgoing More nurturing and passionate at this time Encourage HIIT, heavy lifting, generally higher intensity exercise.

Beneficial foods for her:

  • Fresh Fruits

  • Raw veggies

  • Cruciferous Veggies

  • Anti-inflammatory foods

  • Beans and Lentils

  • Whole Grains

  • Lean Protein

    - Think of the rainbow when thinking of food during this time.

Partner’s Role

Be open to learning and trying new things Be vulnerable Focus on connecting, work on communicating on a deeper level, learn to anticipate her needs and she yours Be willing, discover new desires and interests as a couple Explore with her, go on the adventures she talks about.

Important input from women:

  • Learn a new thing with me, anything that piques one of our interests, my mind wants to expand.

  • I want to do and try more things in the bedroom, I am usually bored with the normal routine.

  • Let’s spend an overnight in a nearby town we haven’t been to, just be in new surroundings.

  • Let’s try one of those couples games designed to push our boundaries.

  • Take a day off and surprise me and take me on a day date.

Luteal Phase - The fall season/ Crescent Phase

The basics: Begins the day after Ovulation, and ends the first day of your cycle Days 15/16-28 in a typically cycle, the last phase Progesterone is produced, peaks and then drops Inward feeling, grounded and present Encourage incline walks, light strength training, meditation

Beneficial foods for her:

- this is her cravings phase.

  • High fiber

  • Whole grains Heartier more satiating fruits and veggies like bananas, sweet potatoes

  • Foods High in magnesium

Partner’s Role

Be stable and support your partners firey energy stay home more during this time but do your own thing; routine home chores and projects are safe options Avoid conflict, steer conversation away from intense topics, be firm but gentle in setting this boundary Be the calm she can seek out during the internal storm she’s experiencing.

Important input from women:

  • Be quieter than you would normally be with me, I am quite sensitive to anything and everything.

  • Just avoid any conversation that is not light and happy.

  • You may have to out-asshole me, but be gentle I will cry

  • Do not let me talk to anyone that has pissed me off in the last week or so

  • Just let me be wild, life is too short and I am getting ready to have my uterus turned out

Cycle phases illustration with text "Partner Guide: To cycle syncing, a basic guide to effectively keeping you and your partner alive throughout their cycle."
Infographic about the menstrual phase with tips and information. Mentions low estrogen and progesterone, low-impact activities, rest, and beneficial foods like iron-rich sources. Includes partner roles and important input from women.
Infographic about the Follicular Phase, described as the spring season or half moon phase. It highlights the phase basics such as it starts the last day of your bleed, estrogen is rising, and encourages exercise like light weight training. It suggest
Infographic about the Ovulatory Phase of the menstrual cycle, described as the Summer Season or Full Moon. It outlines the basics, beneficial foods, the partner's role, and input from women. The phase typically lasts 3-5 days, with high estrogen, tes
Infographic about the Luteal Phase, described as the Fall Season or Crescent Moon. It outlines its basics: it follows ovulation and ends on the first day of the cycle, occurring on days 15/16 to 28, with progesterone peaking and then dropping. The ph