In the FLO Summary

“What if, as a woman, you could align your life with your natural cycle and feel healthier, happier, and more in control?”

1: Shifting Perspectives on Menstrual Health

Society has long treated menstruation as a taboo topic, relegating it to whispers and euphemisms. This conditioning leads women to undervalue their menstrual health and its broader implications on their overall well-being. Language in media, education, and even health discussions often frames menstruation as shameful or inconvenient.

Women often feel pressured to carry on with life as if their periods don’t matter. This behavior results from deep-seated stigmas, media portrayal of periods as “unhygienic,” and biology textbooks reducing the female reproductive system to a passive role. For example, men’s testes are often described as “efficient powerhouses,” while ovaries are seen waiting idly for sperm.

Ignoring menstrual health extends to physical well-being. Many women neglect hormonal issues like irregular cycles, PMS, and acne, turning instead to fad diets or workout plans without considering the role of their cycle. Adjusting this mindset is the first step toward better self-care and a more empowered lifestyle.

Examples

• Menstruation is often omitted from public health discussions.
• Ads for sanitary products emphasize discretion and concealment.
• Women struggle with symptoms but don't seek help due to societal dismissal.

2: Myths and Misinformation Cause Harm

Misinformation around menstruation damages women's health. Many believe PMS is just a nuisance, but studies, like the NIH BioCycle Study, reveal untreated symptoms can lead to severe conditions, such as heart disease or cancer.

Even healthcare professionals sometimes dismiss menstrual pain, labeling women as “sensitive” or “hysterical.” A 2010 report showed that even medical providers often minimize women’s complaints, preventing proper diagnoses. Take endometriosis or PCOS, both of which often go undiagnosed for years due to such biases.

The author shares her personal story of being misdiagnosed for seven years before discovering she had PCOS. This highlights the need for women to educate themselves about their own hormonal health and advocate for better care.

Examples

• Severe PMS can increase risks for serious diseases in later years.
• Women reporting menstrual pain are often dismissed in healthcare.
• The author’s own misdiagnosis inspired her to research her symptoms independently.

3: Women Operate with Two Biological Clocks

Women’s biological processes are governed by two intertwined clocks: the circadian rhythm and the infradian rhythm. While the circadian rhythm involves 24-hour cycles, the infradian rhythm spans 28 days, aligning with the menstrual cycle. Hormonal changes in this second rhythm affect everything, from sleep patterns to energy levels.

These two clocks interact significantly. For example, women who neglect their circadian rhythm through irregular sleep can experience disruptions in their menstrual cycles, leading to issues like irregular periods. Similarly, ignoring infradian rhythms contributes to conditions like PCOS or endometriosis.

Recognizing and working with these rhythms improves mental, physical, and hormonal health. The Cycle Syncing Method, introduced by the author, aligns a woman’s schedule with her unique hormonal patterns, enhancing overall well-being.

Examples

• Poor circadian rhythm management can lead to longer menstrual cycles.
• Hormonal imbalances often exacerbate issues like insomnia or weight changes.
• The Cycle Syncing Method blends these two clocks for better health.

4: The Four Phases of the Menstrual Cycle

The menstrual cycle is divided into four distinct phases: follicular, ovulatory, luteal, and menstrual. Each phase brings hormonal shifts that influence energy, mood, and productivity, offering opportunities for optimization.

The follicular phase, lasting about 7–10 days, is marked by rising estrogen, encouraging creativity and new beginnings. The short ovulatory phase boosts communication skills as hormones peak, making it ideal for social or professional interactions. During the luteal phase, attention to detail and focus increase, perfect for completing tasks or projects.

Finally, the menstrual phase requires rest and reflection as hormone levels drop. Understanding these phases encourages women to adjust their activities and expectations, playing to their strengths in each cycle stage.

Examples

• The follicular phase inspires new ideas and personal goals.
• Social events are best planned during the ovulatory phase.
• The luteal phase excels for task-heavy workflows and finishing projects.

5: Introducing the POWR Approach

Rather than forcing a rigid routine, the POWR method encourages syncing activities with cycle phases: Prepare (follicular), Open Up (ovulatory), Work (luteal), and Rest (menstrual). This approach allows women to align their schedules with their natural energy flows.

For instance, plan brainstorming sessions during the follicular phase. Schedule important presentations during the ovulatory phase, leveraging peak communication abilities. In the luteal phase, focus on detail-oriented projects. Finally, embrace rest during menstruation to recharge.

The POWR approach not only boosts productivity but helps women avoid burning out, creating a healthier work-life balance.

Examples

• Use ovulatory phases for productive networking or pitches.
• Set boundaries and prioritize rest during menstruation.
• Switch intense workouts for light yoga during low-energy times.

6: Nutrition Tailored to Hormonal Health

Women often turn to diets that ignore hormonal needs, increasing menstrual irregularities and PMS. Cycle-based nutrition uses specific foods during each phase for better energy and reduced symptoms.

For example, light, fresh foods like salads and lean proteins during the follicular phase support energy preparation. Antioxidant-rich foods during the ovulatory phase help metabolize excess estrogen. In the luteal phase, calorie-dense but nutrient-rich options like root vegetables and whole grains help control cravings. During menstruation, focus on proteins and fats for emotional stability.

This cycling dietary approach helps women work with their changing hormonal needs rather than against them.

Examples

• Fresh, light foods like kimchi support the follicular phase.
• Fruits like raspberries ease ovulatory hormonal surges.
• B-vitamin-rich leafy greens balance luteal cravings.

7: Syncing Your Sex Drive with Your Cycle

Hormonal fluctuations throughout the month influence sex drive and pleasure. During the follicular phase, testosterone is low, resulting in less natural lubrication, but this time encourages exploration. Use lubricants or try new techniques to enhance intimacy.

The ovulatory phase boosts estrogen and testosterone, making this the ideal time for heightened pleasure and mutual satisfaction. As hormones dip in the luteal phase, partner intimacy may feel deeper and gentler. During menstruation, while sexual preferences vary, sex may reduce stress hormones and even alleviate cramps.

Adapting intimacy to hormonal cycles creates a more fulfilling sexual experience.

Examples

• Lubricants aid during “dry phases” of the cycle.
• Peak ovulation is the most sexually energized time.
• Menstrual sex can reduce period cramps for some women.

8: Cycle Syncing for Career Success

Women often work against their hormonal rhythms, burning out and feeling uninspired. Adapting career goals to sync with each cycle phase fosters peak performance.

For instance, schedule brainstorming and strategic planning during high-energy phases like follicular or ovulatory. Focus on completing tasks during the task-oriented luteal cycle. Menstrual phases should prioritize setting boundaries and reflecting on long-term strategies.

Tweaking professional routines allows women to harness their hormonal strengths even within rigid 9-to-5 environments.

Examples

• Allie, a burnt-out entrepreneur, achieved work-life balance by syncing her schedule.
• Reflective activities like journaling work well during menstruation.
• Team brainstorming is most effective during ovulation.

9: Breaking the 9-to-5 Mold

The modern work structure often doesn’t align with women’s fluctuating hormonal patterns. To navigate this, women can sequence flexible tasks or realistic to-do lists to sync nonessential work with menstrual downtime.

Map out work projects over a month, shifting nonurgent deadlines to high-energy days and using reflective phases for planning. Proactively managing time against hormonal strengths instead of rigid models prevents exhaustion and fosters consistent success.

This adjustment benefits both career objectives and overall health.

Examples

• Shift low-energy tasks to menstruation days.
• Use the luteal phase to tackle spreadsheet-heavy jobs.
• Batch creative tasks during ovulation’s high-energy period.

Takeaways

1. Map out your month and align tasks, projects, and self-care routines with your four cycle phases.
2. Adjust your diet during each menstrual phase to support hormonal changes and reduce discomfort.
3. Use the POWR approach to schedule rest, work, and social activities in harmony with your body’s needs.