The Mindful Cycle (2025)

07/07/2025

To all my gals in their Luteal Phase — you’re doing amazing sweetie! 💛

During this phase your body experiences significant hormonal shifts: progesterone rises, estrogen drops, insulin sensitivity decreases, metabolism speeds up slightly, and stress resilience lowers. These changes can lead to symptoms like increased hunger, fatigue, irritability, poor sleep, low mood, and heightened anxiety — especially if hormones are imbalanced.

👉🏼 Also, an important disclaimer- this post plays off a lot of the above-mentioned symptoms BUT any severe, disruptive symptoms aren’t “just part of being a woman.” If your luteal phase is negatively affecting daily life, that’s a sign to explore further support — whether through nutrition, lifestyle, or professional guidance.

And while the luteal phase can bring its challenges, it also brings it’s own unique gifts. The luteal phase (if you let it) can be a powerful time for introspection. Your brain’s heightened sensitivity can bring clarity: What’s draining your energy? Which boundaries are being crossed? What have you been tolerating all month that’s no longer acceptable what areas of your life make you feel good vs bad?

It's a time where our body is slowing down and calling for us to slow down with it. Support this phase by:

• Prioritizing sleep & rest
• Eating warming, nutrient-dense foods
• Reducing caffeine & stimulants
• Focusing on low-impact movement
• Honoring emotional fluctuations with self-compassion

Your biology is shifting — and so will your mindset, energy, and emotions. That doesn’t mean something is wrong with you. It means your body is speaking — and it deserves to be heard, supported, and loved.

18/06/2025

Short, sweet and powerful

If anyone has any doubts to how amazing the ovulatory phase could be- just ask Lorde. She recently did an interview about how she had come off birth control and that ovulation was "One of the best drugs I’ve ever done". And she ain't lying.

The process leading up to and during ovulation brings so many gifts and advantages with it. In the short term, the benefits of ovulation are increased confidence, mood, self -esteem, strength, resilience, libido and of course, fertility. Basically we are primed to look and feel our best and get out into the world to let everyone know it.

In the long term, the balance of estrogen and progesterone that accompanies ovulation works together to make our bones stronger, hearts healthier, metabolism more efficient and increase our insulin sensitivity. The act of ovulation is so important , according to endocrinology professor Jerilynn Prior, “Women benefit from 35 to 40 years of ovulatory cycles, not just for fertility but also to prevent osteoporosis, stroke, dementia, heart disease, and breast cancer.” In that sense, every ovulation is like a monthly deposit into the bank account of long-term health.

Powerful stuff! That’s why ovulating AND knowing whether you’re ovulating or not is so important. It is a vital part of keeping us happier and healthier for longer.

There's so much more to dive into around ovulation so if you'd like to know more or ask any questions- DM me or pop them in the comments below!

18/06/2025

Short,sweet and powerful🥰

If anyone has any doubts to how amazing the ovulatory phase could be- just ask Lorde. She recently did an interview about how she had come off birth control and that ovulation was “One of the best drugs I’ve ever done”. And she ain’t lying.

The process leading up to and during ovulation brings so many gifts and advantages with it. In the short term, the benefits of ovulation are increased confidence, mood, self -esteem, strength, resilience, libido and of course, fertility. Basically we are primed to look and feel our best and get out into the world to let everyone know it.

In the long term, the balance of estrogen and progesterone that accompanies ovulation works together to make our bones stronger, hearts healthier, metabolism more efficient and increase our insulin sensitivity. The act of ovulation is so important , according to endocrinology professor Jerilynn Prior, “Women benefit from 35 to 40 years of ovulatory cycles, not just for fertility but also to prevent osteoporosis, stroke, dementia, heart disease, and breast cancer.” In that sense, every ovulation is like a monthly deposit into the bank account of long-term health.

Powerful stuff! That’s why ovulating AND knowing whether you’re ovulating or not is so important. It is a vital part of keeping us happier and healthier for longer. 🙏🏻

There’s so much more to dive into around ovulation so if you’d like to know more or ask any questions- DM me or pop them in the comments below!

16/06/2025

When the Follicular phase is just not Follicular-ing.

Speaking from personal experience of being in Follicular Phase and not feeling my best- it can be a big fat bummer. It can be deflating, frustrating and make you feel like you’re not getting to have you’re 2 weeks of energy and normality.

However- as with everything- it’s a sign from your body. And an invitation to reflect. How have your last cycles been? What activities did you do during your luteal and menstrual phases? How has your stress been the last few months? What has your exercise schedule been like? What has your sleep been like? Do I have a bug or the flu?

And honestly- most of the time that’s where you’re answer and solution will be. For me personally, I’ve had some social things booked in over my last two or so periods where I’ve been drinking, going to bed late, and generally doing high energy and social things. And while they were super fun and I have zero regrets- I always do feel the impact in my cycle.

And while it can be kind of annoying to feel the impact so long after- I know that it also means I have the power to change things for my future cycles. And it’s all about going coming back to cyclical living and routines.

So take the cue from your body and slow things down. Most things can be helped by getting to bed earlier and sleeping for longer, moving every day in gentle, low impactful ways and staying hydrated.
Magnesium, vitamin C and D have all been shown to support healthy estrogen levels and support adrenals.

And to top it off- have some compassion for your body! It’s doing it’s very best 24/7 to keep you healthy and strong. These signals are it just asking for some help to do its job💕

12/06/2025

Here for the Follicular Phase magic! ✨

Listen gals, two things can be true at once- you can value and honour your menstrual phase BUT also be glad when it’s over😂

The Follicular phase brings back our gal estrogen and the increasing estrogen levels lead to increases in energy, mood, focus, motivation and stress resilience. Not too mention it boosts collagen and complexion. So we’re feeling and looking good.

Each phase serves it’s own purpose. Your Follicular Phase is the time to rebuild and rise. Make use of the energy and vitality this phase brings to challenge yourself and grow. Start new projects, try fun or new workouts, book in those social events or just revel in all the good feels this magic phase brings and enjoy yourself💕

03/06/2025

Just cute girl thingssss💕

During our period, our hormones and energy are low, we are using a lot of energy to shed the menstrual lining and not to mention the fact that we’re sometimes using a significant amount of blood. Our body is going through a lot.

So when we then also demand a lot from our body by continuing to do hectic workouts, have jam packed schedules, consume a lot of caffeine, under-eat etc - it can lead to negative period and cycle experiences.
Cue the mood swings, cramps, fatigue, irritability and anxiety.

The best way to support our body through this is to prioritize getting good sleep, reducing high stimulating activities, eating nutrient dense foods, staying warm and doing gentle movements that will help increase blood flow and taking time to slow right down.

Women are not meant to live in the same way everyday, and when we start living in sync with our cycles and honouring what our body needs at different phases- we start to live happier, healthier lives🌸

28/05/2025

et’s talk about sweat💧

Coming from a sweaty gal who runs hot in general- sweating has always been a bit of a insecurity and worry for me. It’s dictated what clothes I buy, what I wear to exercise in and also what activities I do. Anything I could do to avoid sweating or ways I could hide that I was a sweating was high priority.

Still to this day it weighs on my mind-but not as heavily as it used to. And this is because I’ve learnt how important sweating is for our health and detox abilities.

Our kidneys, lungs and livers do most of the heavy lifting when it comes to moving toxins out the body BUT sweat also does it’s fair share. In fact, some studies have shown that some toxic elements are present in higher concentrations in sweat vs urine/blood samples or that some elements are present only in sweat and not at all in urine/blood samples. This means that only sweat is carrying certain toxins out the body.

And for a lot of us, we spend our days in temperature controlled rooms/homes, and unless we exercise, are not sweating much day to day at all. Some ways to induce sweating is through working out, sauna’s and baths. But be sure to make sure you stay hydrated and ease into things like saunas, starting with 10-15 stints a time and building from there.

So here’s to valuing sweat and appreciating what it’s doing for your body. It’s time to follow in Daniel Ricciardo’s footsteps and throw sweat shame out the window and embrace the high performance athlete life😏

https://pubmed.ncbi.nlm.nih.gov/21057782/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8998800/
https://pubmed.ncbi.nlm.nih.gov/22505948/
https://pubmed.ncbi.nlm.nih.gov/23213291/

23/04/2025

Did you know 40% of women experience ovulation pain or Mittelschmerz and about 5% of women experience ovulation spotting?

And while both of these things are considered fairly normal period symptoms, there are some aspects to be aware of:

🩸If you don’t usually experience spotting or pain during ovulation and then do, this is a change from your norm and needs attention.
🩸If pain lasts longer than two days, it could be a sign of something else like endometriosis, fibroids, polyps or PCOS.
🩸 If spotting is heavy enough to require a pad or tampon and lasts longer than 2 days, this could also be an indicator of something else and worth chatting to your doctor.
🩸if you experience spotting and pain and then a difficult luteal phase, this could indicate low progesterone or high estrogen.

Ultimately, it all about tuning in and paying attention to what is normal for you and when there’s changes. And when you know more, you can do more and you can support your body in the way it needs 💕

14/04/2025

What is filling your cup?

It's the things we do the majority of the time that make the most difference, so make sure you're days are filled with things that nourish and support you.

Rest is one I feel we all know is important. How is the quality of your sleep and what could you do to make it better? Think about going to bed earlier, reducing caffeine in the afternoon, less screen time at night and also reducing your overall stimulation throughout the day i.e- less doom scrolling and constant influx of information.

Cycle Tracking. When you know more, you can do more. When you understand what your body is going through and needs, you can make better, informed decisions about how to support yourself. Knowledge is power and cycle tracking is how you empower yourself.

Sunlight. Sun is not the enemy. In fact, like every other species on the planet, we need the sun to survive and thrive. Your circadian rythm is a master clock of your body and regulates your biological processes and systems. Light and the absence of light is what guides that clock. So sunlight/daylight/time outside are vital in helping us get good sleep, have strong immune systems and overall have more robust health.

Time for joy and play. Anything that makes you laugh, makes you feel connected, creative, in the flow state, peaceful or excited is a form of medicine. These things get you out of sympathetic nervous system and into your parasympathetic, which reduces stress and helps your nervous system rest and heal.

Embracing the feminine. Unfortunately society is designed to benefit the masculine energy and women have been forced to adapt and prioritize their masculine traits in order to work and participate. However, this system does not serve us and as a result women are burnt out, fatigued, plagues my hormonal issues and disorders and disconnected from their bodies. Embracing your feminine side starts with getting to know your body and having compassion and love for yourself and appreciation for all your body does.

Daily movement. In an increasing sedentary world, movement is vital. It keeps your bones, heart, spine and blood sugar healthy and helps balance your hormones.

01/04/2025

Just cute girl thingsssss💕

Making memes about periods, cycles and all things girl and womanhood brings me so much joy and I will never stop😂 It also just makes me love and embrace the connection and belonging we all share with all the experiences we go through❤️

Love being a woman and being part of the world wide girl gang 🥹💕

24/03/2025

High maintenance morning gal at your service 💁🏼‍♀️

Over the years I’ve learnt that I need time in the morning to have a slow start and have a buffer between waking up and heading out. As I’ve learnt more about hormones, what my body specifically needs and what makes me feel good, I’ve developed a morning routine that is absolutely non negotiable for me. Here’s why:

🍋We naturally dehydrate throughout the night so hyrdrating first thing is super important. Warm water with lemon gets your digestive system moving and unrefined sea salt contains minerals that boost hydration.

👅 Guys. Tongue scraping is fairly new for but dang, I will never go a day without it now. The stuff that comes off your tongue is so gross haha. Your body detoxes throughout the night and scraping helps eliminate built up toxins on the tongue. It prevents cavities, bad breath and gets rid of bacteria.

👆🏻Your lymphatic system is one of the body’s main detoxification pathways. Opening up your lymph nodes boosts your body’s ability to move and eliminate excess fluids and toxins.

💆🏼‍♀️ After opening your lymph nodes, things like rebounding, gua sha, lymphatic massage and calf raises can help move that lymph fluid around and promote elimination of waste and toxins. I’ve noticed a HUGE difference from rebounding just 5 minutes in the morning and it wakes me up more than anything else does.

☀️Daylight exposure before screens helps regulate circadian rhythm, cortisol levels and can improve sleep, alertness and energy levels throughout the day. Also a great way to wake you up in the morning.

🥣 Breakfast is and always has been my fave meal of the day- and it should be yours too. Eating a substantial, nutrient dense breakfast within the first hour of waking up helps balance blood sugar levels for the rest of the day. That means better energy, less cravings and less cortisol dysregulation.

Let me know if you have a morning routine or if you give one of these a try! 💕

07/03/2025

In honour of International Women’s Day tomorrow, we celebrate women and all they contribute to the world ❤️

We also seek to spread awareness of how women can empower themselves and take back control over their health and well-being🙏🏻

An informed woman is an empowered woman. When you understand your body, it’s signals, it’s fluctuations and the best steps to support yourself at different phases, you can make informed decisions that improve your health and overall quality of life.
You are able to work with your body not against it. You are able to honour what you need and take steps to ensure you receive it.

And when you are interacting with your family, community and the world from a place of a full and nourished cup- you start a ripple effect of positive and loving change 💕

So to honour yourself this women’s day, seek to understand yourself better and connect to what your body needs. Body literacy is power and women deserve to feel empowered today and every day 😎💖

The Mindful Cycle

07/07/2025

18/06/2025

18/06/2025

16/06/2025

12/06/2025

03/06/2025

28/05/2025

23/04/2025

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24/03/2025

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