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Menstrual Cycle Cheat Sheet
June 16, 2025
4 phases. 1 month. Here’s how to not be that guy.
Phase 1 – Menstrual (days 1–5)
What’s Happening |
She’s on her period. Hormones are low. Energy is low. Mood may be meh. |
What She Might Need |
Space. Rest. Comfort. No dumb jokes. |
Best Foods |
|
Her Perfect Nutra Match:
Super Greens + Reds
Packed with iron, magnesium, B vitamins and hydrating herbs.
Collagen Hot Chocolate
With magnesium to support relaxation, plus 3000mg of collagen to nourish from within. Low in sugar and high in comfort, it’s your cosy, chocolatey way to rest and restore.
Nutra Bone Broths
Packed with collagen, zinc, and gut-loving goodness to support immunity, reduce inflammation, and help you feel comforted from the inside out.
Phase 2 – Follicular (days 6–13)
What’s Happening |
Hormones are rising. Energy’s back. Mood is upbeat. Motivation = high. |
What She Might Need |
Support her goals. Make plans. Hit the gym together. |
Best Foods |
|
Her Perfect Nutra Match:
Clean Plant Protein
A clean, complete protein source to fuel workouts, support muscle recovery and keep energy steady as motivation peaks.
Acai Berry Blend
Packed with antioxidants and brain-loving nutrients from berries and greens to fuel mental clarity and vibrant energy.
Thriving Family
A nutrient-dense multivitamin blend to keep up with her go-go-go pace, supporting immunity, energy, and overall wellbeing.
Phase 3 – Ovulation (days 14–16)
What’s Happening |
Estrogen peaks. Libido is up. She’s glowing. She’s magnetic. |
What She Might Need |
Compliments. Attention. Some romantic energy. |
Best Foods |
|
Her Perfect Nutra Match:
Collagen Matcha Latte
Rich in antioxidants and gentle caffeine for a clean energy lift to match her glow-up days.
Collagen Beauty
Supports skin hydration and elasticity with 3000mg of collagen, vitamin C, and zinc — hello, radiant skin.
Super Greens + Reds
A vibrant blend of antioxidants, vitamins and minerals to support vitality and keep her feeling magnetic from the inside out.
Phase 4 – Luteal (days 17–28)
What’s Happening |
Hormones dip. PMS might kick in. Mood swings. Cravings. Tired. |
What She Might Need |
Patience. Snacks. Hugs. Low stress. |
Best Foods |
|
Her Perfect Nutra Match:
Super Greens + Reds
Loaded with B vitamins and wholefood nutrients to help her stay nourished and supported through the ups and downs.
Collagen Hot Chocolate
A low sugar, magnesium-rich treat to help her wind down when cravings hit and energy dips.
Nutra Bone Broths
Warm, nourishing, and packed with collagen and essential minerals for comfort and support when she needs it most.
Pro Tips
- ✓ Don’t ask, “Are you on your period?” Just be aware. Each phase is different. She’s not “moody”—she’s cycling.
- ✓ Track her cycle (with her consent). It shows you care. We suggest apps like Stardust or Femm.
- ✓ Adapt your support—emotionally, physically, even socially.
