🌙 Reclaiming Your Divine Feminine: Harmonizing Mind, Body & Spirit with Cycle Syncing

Embracing your cyclical nature is a profound act of self-love and healing. As spiritual beings, we are deeply connected to the rhythms of the Earth and Moon, yet modern life often forces us to disconnect from our innate wisdom. By aligning our work, workouts, diet, fasting, self-care, and spiritual practices with both the menstrual cycle and lunar cycle, we restore balance, honor the Divine Feminine within, and step into our fullest power.

This guide is an invitation for all who wish to embrace the Divine Feminine, regardless of whether they have a menstrual cycle. While the guide follows the natural rhythms of a biological cycle, the moon offers an equally powerful guide for those who do not menstruate but still wish to embody cyclical living. The moon phases hold sacred energies that reflect the ebbs and flows of feminine energy, allowing all individuals—whether cisgender, transgender, nonbinary, or gender-expansive—to harness this wisdom in their own way.

If you do not have a menstrual cycle but resonate with this wisdom, you can follow the lunar cycle as your guide:

New Moon → Menstrual Phase (Introspection, Renewal)
Waxing Moon → Follicular Phase (Creativity, Expansion)
Full Moon → Ovulation Phase (Magnetism, Expression)
Waning Moon → Luteal Phase (Reflection, Integration)

This guide welcomes you, just as you are. Whether you track your own hormonal shifts, flow with the moon, or simply honor the sacred feminine within, you are seen, valued, and celebrated here. 💖

Important Note on Fasting & Cycle Syncing

The fasting schedule outlined in this post is specifically designed for menstruating women who are still cycling naturally. If you are perimenopausal, menopausal, or postmenopausal, your hormonal needs are different, and your fasting approach should be adjusted accordingly. Dr. Mindy Pelz’s book, The Menopause Reset, provides in-depth guidance on how women in these stages can optimize their fasting, diet, and lifestyle to support hormone balance and longevity.

For a detailed breakdown of fasting windows and foods best suited for each phase of your cycle, refer to Fast Like a Girl by Dr. Mindy Pelz, which offers extensive insight into how to use fasting as a tool for hormonal health.

Always listen to your body first, and adapt these practices in a way that feels nourishing and sustainable for you. 💖

🌑 Menstrual Phase (Days 1-5) – Rest, Reflect & Release

This phase mirrors the New Moon—a time of stillness, renewal, and deep introspection. Your energy is at its lowest, calling for inner work and self-compassion.

Inner Child Connection: Honor your younger self by allowing yourself to fully rest without guilt. What did she need but was denied? Give it to yourself now through comfort and self-care.

Fasting & Diet: This is the perfect time for longer fasts (16+ hours or 24-hour gut reset if desired). Eat an estrogen-building diet, including seeds, nuts, legumes, and cruciferous vegetables.

Work & Productivity: Avoid high-pressure work and deadlines. Reflect, plan, and prioritize solitude.

Movement: Opt for restorative yoga, stretching, and gentle walks.

Spiritual Practices:

Womb Healing Meditation: Place hands on your belly and visualize soft healing energy.
Journaling: Write about what you need to release emotionally.

Crystal Ally: Rose Quartz for self-love and emotional healing.

🌒 Follicular Phase (Days 6-10) – Rise & Create

This is your rebirth phase, much like the Waxing Moon building in power. Energy and motivation start returning.

Inner Child Connection: Give yourself permission to explore and play. What makes you feel creatively alive?

Fasting & Diet: Continue extended fasting (16+ hours, one 24-hour fast on Day 6). Eat estrogen-supporting foods.

Work & Productivity: Best for brainstorming, starting new projects, and networking.

Movement: Pilates, light strength training, or brisk walks are ideal.

Spiritual Practices:

Affirmations: Speak or write affirmations of possibility and expansion.
Manifestation Rituals: Set intentions and visualize your desires.

Crystal Ally: Carnelian for creativity and motivation.

🌕 Ovulation Phase (Days 11-16) – Shine & Expand

This is your peak phase, like the Full Moon in all its radiance. Your energy is high, and you feel magnetic.

Inner Child Connection: Embody your fullest expression. How can you unapologetically take up space and own your power?

Fasting & Diet: Reduce fasting to 15 hours to support progesterone. Eat progesterone-building foods like sweet potatoes, chickpeas, squash, and citrus fruits.

Work & Productivity: Best for public speaking, leadership, and visibility work.

Movement: High-energy workouts like HIIT, dance, or weight training.

Spiritual Practices:

Mirror Work: Look at yourself and affirm your worth.
Sacred Dance: Move freely in celebration of your body.

Crystal Ally: Moonstone for intuition and balance.

🌖 Late Luteal Phase (Days 17-19) – Reflect & Ground

Your body is shifting again, preparing for menstruation. This phase mirrors the Waning Moon, asking for release and integration.

Inner Child Connection: Offer yourself compassion and patience. What emotions are surfacing that need acknowledgment?

Fasting & Diet: Extend fasting to 17-24 hours. Eat estrogen-supporting foods like seeds, nuts, and leafy greens.

Work & Productivity: Focus on deep-focus tasks, organization, and reviewing.

Movement: Moderate workouts like strength training and yoga, then taper to gentle movement.

Spiritual Practices:

Grounding Rituals: Walk barefoot outside or meditate with grounding crystals.
Breathwork: Slow, deep breaths to calm emotions.

Crystal Ally: Smoky Quartz for grounding and stability.

🌘 Premenstrual Phase (Days 20-28) – Slow Down & Surrender

This is your sacred slowdown, mirroring the Dark Moon before the cycle begins again.

Inner Child Connection: Be gentle with yourself. Rest as a radical act of self-love.

Fasting & Diet: Reduce fasting to a max of 13 hours. Eat progesterone-rich, higher-carb foods like sweet potatoes, legumes, and pumpkin.

Work & Productivity: Wrap up tasks, minimize meetings, and allow rest.

Movement: Yin yoga, stretching, swimming, or slow walks.

Spiritual Practices:

Womb Self-Massage: Use warm oils and gentle pressure.
Moon Rituals: Write and burn what you’re ready to release.

Crystal Ally: Labradorite for wisdom and transition.

Final Words: Embracing Your Feminine Flow

Beloved, you were never meant to move through life in a constant state of doing, pushing, and striving. Your body holds an ancient wisdom that reflects the dance of the moon, the tides, and the cycles of nature.

By aligning your life with your cycle, you are reclaiming your divine rhythm, healing past disconnection, and honoring the sacred feminine within. This is not about perfection—it is about awareness and grace. Some months, your cycle may not align with the moon exactly. That’s okay. The key is to listen to your body first, the moon second. If your cycle doesn’t sync with the lunar cycle, you can still draw energy from the moon's phases to enhance your practices. Over time, many women find that by simply becoming more mindful of their rhythms, their cycle naturally begins to harmonize with the moon.

This journey is about deep remembrance—returning home to yourself, to the wisdom that was always within you. Be patient, be gentle, and above all, be in awe of the beautiful, cyclical being that you are. 🌙💖

With love and blessings,

Solarys

Sources & Further Reading:

Dr. Mindy Pelz, Fast Like a Girl – A guide to fasting in sync with female hormones
Dr. Mindy Pelz, The Menopause Reset - a comprehensive program aims to help women alleviate menopause symptoms and improve their overall health.
Alisa Vitti, In the Flo – A deep dive into cycle syncing for work, diet, and exercise
Dr. Lara Briden, The Period Repair Manual – Holistic approaches to balancing hormones
Lisa Lister, Code Red – Embracing the spiritual and emotional power of your cycle
Cycle Syncing Workout Playlist

Disclaimer:

The information in this post is for educational and informational purposes only and is not intended as medical or health advice. I am not a medical professional, and the fasting, diet, and wellness recommendations shared here should not replace guidance from a licensed healthcare provider. Before starting any fasting routine, dietary changes, or new wellness practices, please consult with a qualified healthcare professional to determine what is best for your individual health needs. Your body’s wisdom is unique—always honor and listen to it first. 💖