Holiday gift guide season is upon us!

While I think holiday gift guides are super useful (I’ve personally found a lot of great gifts that way!) I also think they can be overwhelming…and sometimes convince you that you need a bunch of stuff that you really don’t? 

Or put this intense time pressure that you have to buy things RIGHT NOW while they’re on sale. And the last thing I want to do is add more stress to your plate (so not hormone supportive lol!)

So this year I wanted to do something a bit different…enter in my cycle syncing toolkits for your menstrual, luteal, follicular and ovulatory phases. 

These could be a gift guide (and there are some great seasonal discounts if that’s something you’d find helpful) but it’s also a guide you can use year round if you’re looking for a little extra hormone health support. 

In this post, you’ll find specific products I use and love (or are on my personal wishlist) during my luteal and menstrual phases, based on the hormonal fluctuations (more on that below). 

Each item can help support or balance your hormones during these phases, ultimately helping you mitigate symptoms, tap into your innate natural rhythm and help you look and feel your best!

WHAT IS THE LUTEAL PHASE?

The luteal phase is one of the four phases of a menstrual cycle. It typically lasts 12-16 days and occurs immediately after ovulation, when reproductive hormones estrogen, testosterone and LH begin their decline and progesterone rises to stimulate the growth of the uterine lining in preparation for a potential pregnancy (if not pregnant it will shed in the next phase, menstruation).

 

WHAT HAPPENS TO HORMONES DURING YOUR LUTEAL PHASE

Emotionally during the first half of the luteal phase, you’re still riding high off of the effects of the ovulatory phase. However, as progesterone production increases, you’ll find yourself starting to wind down and a strong desire to complete tasks and get things done (much like the transition from summer to fall).Your brain is also hyperaware of details, causing you to notice things you may have overlooked previously.

The rise in progesterone also stimulates your appetite and increases your body temperature and metabolic rate, requiring an increase in calories (about 200-300 calories per day) and potentially inducing all of those cravings!

Additionally, your immune system downshifts and stress response heightens during this time, as nature’s way of helping you protect a fertilized egg in the event you’re pregnant. This means you’re more susceptible to colds and sensitive to stressful situations, making it a crucial time to slow down, focus on self-care and incorporate plenty of nutrients/immunity boosting foods. 

WHAT IS THE MENSTRUAL PHASE?

The menstrual phase is another one of the four phases of a menstrual cycle. It begins the first day of your period, and lasts approximately 3-7 days, when a quick drop in estrogen and progesterone triggers the shedding of the endometrium and bleeding begins. This happens when our body gets the signal an embryo has not been implanted in the uterus (aka we’re not pregnant) and therefore the cushy lining it prepared in preparation for a baby is no longer needed and breaks down as a result. 

 

WHAT HAPPENS DURING YOUR MENSTRUAL PHASE

All of your sex hormones are at their lowest point during this phase, and with it your energy, libido and motivation. Biologically, this drop in hormones affects your brain and body in various ways, including a downshift in your immune system and heightened stress response (making you more susceptible to colds and burnout).

You also experience the greatest communication between your two brain hemispheres, the left analytical side and the right feeling side. This means you are best able to synthesize how you feel while also taking into account the facts.

Additionally, your body is working extra hard and losing nutrients with the loss of blood, making this an essential phase to rest and replenish, similar to the essence of the winter season.

 

WHAT DOES ALL OF THIS MEAN FOR YOU?

As you can see, the luteal and menstrual phase bring their own set of vibes, and while each one is unique, the general theme is all things COZY. This is THE time to focus on replenishing yourself, self-care and rest, so that you can enter into your follicular phase with lots of energy and support a healthy ovulation (the main event of your cycle!). You can’t fully bloom in the spring without taking time to nourish the soil in the winter, amiright?!

You’ll find all of my luteal and menstrual phase faves embody these cozy, comfy, nourishing and restorative vibes, helping you fully lean into your inner fall and winter seasons in order to feel your absolute best. Snag all of the details, links and discounts below!

 

LUTEAL + MENSTRUAL PHASE FAVES FOR BALANCED HORMONES

1. Cozy Earth Bamboo PJ’s

Every girl needs a set of cozy pj’s in her life, especially when you’re on your period and settling in for an evening of netflix and chillin. Love that these are made with bamboo viscose for the ultimate comfort and breathability (like seriously, soooo soft). They’re also majorly flattering. 

2. Ugg Slippers

The perfect slippers to accompany your luxe pj set! Love that these are super soft and you can wear them indoor/outdoor if needed. 

3. Weighted Blanket

Not only are they cozy and cute, but weighted blankets can actually trigger the release of feel good hormones like oxytocin, dopamine and serotonin, as well as reduce cortisol levels (your stress hormone) by calming your heart rate and breathing. I’ve had my napper for years and love that it’s made from natural eucalyptus, super breathable and looks very chic draped across our couch!

4. Teapot

Incorporating herbs into your cycle-syncing routine is a tradition upheld for centuries across many cultures (think Traditional Chinese Medicine, Ayurvedic Medicine, etc.) and proven to have positive impacts on your hormone health. This teapot is so cute and I love that it has an herbal infuser so you can use it for looseleaf teas (teabags have thousands of microplastics that leach into your tea, boooooo!) For your luteal and menstrual phase, look for herbs like red raspberry leaf that tonifys the uterine muscles and reduces cramping, cinnamon and ginger to boost circulation, oatstraw to ground the nervous system and chamomile to reduce inflammation.

5. Brodo Bone Broth

Bone broth is a hormone superstar, especially during your luteal and menstrual phase (thanks to the rich concentration of protein, gut-healing amino acids and minerals needed to replenish post-bleed). To reap all of the benefits, you want to make sure you’re choosing a brand made from grass-fed animals on organic farms with no added fillers or preservatives. You also want it made from the actual bones, no concentrates or extracts! This brand does all of those things right and the flavors are AMAZING. The organic chicken bone broth is perfect in soups or bone broth hot chocolate, while the Tom Yum and Spicy Nonna bone broth make great sippers. 

6. Kinto Mugs

I am obsessed with these mugs! They look so chic and are heat resistant and microwave/dishwasher safe. I use these to sip all of my nourishing, warm beverages designed to support your hormones during your luteal and menstrual phase (hello bone broth hot chocolate!)

7. Red Light Mask

I wear this mask pretty much every night (no matter what phase I’m in!) thanks to the benefits of red and near infrared light therapy (increases collagen production, reduces inflammation, improves circulation, etc.) and have noticed a major difference in my skin in the past year. I’ve also tried a few different red light devices and this one is my favorite because it has eye holes and is cordless, making it super convenient. Especially love wearing it at night during my luteal/menstrual phase while I’m cozy on the couch and I find the red light soooo relaxing. *PSST — They’re offering 25% off all products now!

8.  Hair Clips

If there’s one thing I’m not doing right before/the beginning of my period…it’s my hair (the effort, I can’t!) Luckily I’ve discovered if I pull it back in a low bun with one of these cute hair clips it doesn’t look too schleppy. 

9. Non-Toxic Slow-Cooker

A slow-cooker is a luteal/menstrual phase non-negotiable for me! Not only is it less work (set it and forget it) but slow cooking animal proteins (especially bone-in, meaty cuts) breaks down the connective tissues and increases the extraction of minerals, amino acids and nutrients that are key for hormone health and especially replenishing during your period (when you’re losing iron and minerals with your bleed). This brand is my go-to for all things non-toxic cookware and also happens to look great on your kitchen counter. 

10. Cycle Soothing Spray

This spray smells amazing and contains hormone superstar mineral magnesium, which is key for reducing muscle tension and easing cramps, as well as warming herbs and spices like cinnamon and cloves, which boosts circulation, helping to reduce clotting and improve your flow, making it the perfect luteal/menstrual phase pick me up. *WARNING — Don’t keep this next to your face products or your SO might spray it on his face, lolololol true story. **Use code SOFRESH25 to save 25% off November 22-27th!

11. Non-Toxic Candles

Candles just bring the vibeezzz, but they’re unfortunately also a major source of toxins, releasing hundreds of chemicals (including phthalates, a known endocrine-disruptor) into the air you breathe. Luckily, this brand makes the best non-toxic chemicals in super yummy scents. I especially love the warm citrus spice during my luteal and menstrual phase. **Use code SOFRESH25 to save 25% off November 22-27th!

12. 28-Day Hormone Balance Reset Plan

The OG in supporting hormones through the most delicious cycle-syncing recipes (all with pictures that you’ll actually want to make). Thousands of women have purchased my ebook and sent me the most amazing stories about how it supported them on their journeys and it makes me so.friggen.happy.

13. Perfect Supplements

Honestly, I try to be a supplement minimalist, but I have an arsenal of Perfect Supplements because everything they make is extremely high quality and I’ve found many of their products to be so nourishing and hormone health supportive. I especially love their desiccated liver capsules (great for a nutrient + iron boost when you’re on your period), grass-fed collagen (I add it to my bone broth hot chocolate for an extra protein boost), gelatin (boosts gut health + use to make marshmallows for your hot chocolate!) and bone broth powder (rich in protein, minerals and amino acids needed for a healthy cycle!) *Use code SOFRESH10 to stack a 10% discount on top of their holiday deals!

14. Non-Toxic Cleaning Supplies

The decline in estrogen and rise in progesterone during our luteal phase has been linked to a urge to organize, clean and tidy up our environment, and I can always tell my period’s coming when I suddenly need to deep clean the kitchen cabinets, lol. If you’re gonna go there, just make sure you’re using non-toxic cleaning supplies that don’t contain hormone disrupting chemicals, like this brand, which is also free of fragrance and dyes (and comes in one concentrated formula with reusable bottles aka less waste).

15. Hot Water Bottle

Heat can be so helpful for boosting circulation and blood flow, and reducing stagnation, all of which helps to ease menstrual cramps. This hot water bottle is super cute and comfy with it’s organic striped cover. 

16. Elix Healing Cycle Balance Blend

Been using this product on and off (took a break during pregnancies/nursing!) for four years now and I love it so much. Herbs are such a proven, powerful way to support overall hormone balance, and their cycle balance blend is custom formulated to your symptoms to help you reduce pms and uncomfortable period symptoms! *Use code 15LAURENC to save 15% off all of their products. 

17. Dark Chocolate

Never not craving high quality dark chocolate, especially when I’m on my period. I adore this clean brand (no emulsifiers, weird ingredients or refined sugar!) and use it’s bars and gems in so.many.recipes, especially my PMS brownies and bone broth hot chocolate!

18. Nut Butter

I love adding a big scoop of this nut butter (especially the Cinnamon Snickerdoodle SO GOOD!) to cozy bowls of oats or quinoa porridge for a little satiating + blood sugar balancing fat and protein boost (you could even blend it in with hot beverages like cocoa!). It’s an added bonus that this company is women-owned and extremely mission driven, providing jobs to women overcoming adversity. *Use code SOFRESH15 for 15% off. 

 

SHOP MY LUTEAL + MENSTRUAL PHASE FAVES

MORE CYCLE-SYNCING RESOURCES

+ Follicular + Ovulatory Phase Faves

+ Cycle-Syncing Food Chart + Recipes 

+ Cycle-Syncing Workouts Guide

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