Cracking the Code to Your Cycle

Have you ever wished there was a cheat sheet for your period? Well, there (kind of) is! 

According to Samantha Lucy, who goes by the handle @samanthalucy on TikTok, the best way to crack the code to living (and thriving) with your cycle, is to cycle sync your life. 

What exactly is cycle syncing? 

Cycle synching is the process of shifting your diet, exercise, social and emotional lifestyle to align with the stages of your menstruation cycle. Each month, women experience four different phases of their period; the menstruation phase, the follicular phase, the ovulation phase, and the luteal phase. By living according to the physical and emotional needs of each phase, your body’s hormones are better balanced, allowing you to manage the shifts and changes in your body.

Samantha has lived the last three years based around her cycle- and she swears by it. According to Samantha, “we are cyclical beings, we are supposed to feel different every week of the month”. Not only did her new cycle centered lifestyle cure her cystic acne, help her lose excess weight, improve her mental health and sex drive, but it also gave her a deeper connection to herself and a stronger appreciate for her body and all that it is capable of.

So, in Samantha Lucy fashion we’re here to break down these four stages for you so you can maximize each day of your month. We’ll introduce some tips and tricks about planning your social calendar, physical activities, food, exercise and self-care, so you can live according to your cycle, rather than live around it!


This is the stage you are probably the most familiar with. The 3 to 7 days when your body is in the process of shedding your uterine lining, characterized by bleeding and cramping.

Living:  During menstruation, your energy is the lowest. You may feel reflective, calm, intuitive, and connected. It is important to honor how you are feeling during these days so focusing on self-care and time alone is key. Take yourself on a date, watch the sunset and have a self-care day! This time is all about you.  

Moving: Keep movement light this phase. Honor your body by incorporating peaceful and healing movement like yoga or stretching. 

Eating: Nuts, seaweed, banana, wild fish, avocados, hemp seeds and lots and lots of water! Chamomile or lemongrass tea to help with cramps. Limit extra fatty foods, alcohol, caffeine, and salty foods.


The follicular phase is the 7 to 10 days beginning after bleeding stops. This is when your body is preparing to ovulate. 

Living: During this phase you may feel creative, care-free, adventurous and wild. Honor your spontaneity and untamed energy by trying something new and exciting. A new camping spot? Or maybe a new restaurant? 

Moving: This phase is all about adventure. Consider trying a new hike or yoga class. Get out there and move your body! 

Eating: Sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut. 


The ovulation phase, typically 3 to 4 days, is the time period when your body actually releases an egg. 

Living: During this phase you may feel flirty, sexy, social, and confident. Focus on honoring your inner social butterfly and spend time with friends. Have fun getting ready and explore the night life in your city! 

Moving: Take advantage of this social period by signing up for a group workout or going on a hike with friends. Your body and your fun loving, social side will thank you later! 

Eating: Fresh fruit and veggies (help to metabolize your body's natural spike in estrogen!). Lighter grains (quinoa and corn), fiber rich food (red lentils and brussels sprouts) and chocolate!


The luteal phase is the longest phase of your cycle. It is typically between 10 to 14 days and is the time after ovulation and before menstruation begins. 

Living: During this phase you may feel deep, romantic, sensitive and artistic. Channel your romantic side and plan a date night with your partner or a friend. Make sure this time is intimate and peaceful. 

Moving: Focus on light and peaceful movement like walking or yoga. 

Eating: Leafy greens, quinoa, buckwheat, dark chocolate, spinach, pumpkin seeds (help to produce serotonin and fight fatigue). Focus on consuming extra calories and protein intake!  

If you are interested to learn more about your cycle here are the links to Samantha’s cycle syncing Instagram account as well as her Elevate Collective retreat and programs!

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