Nature moves through cycles of expansion and contraction, building and releasing, going inward and bursting outward. Think about it: the tides ebb and flow daily, the moon waxes and wanes, and the seasons shift with the changing light throughout the year. Your body (whether you realize it or not!) is doing this exact same thing every month. 

Your menstrual cycle is a complete seasonal arc: four distinct phases, each with its own energy, emotional patterns, nutritional needs, and wisdom to offer. When you learn to read and lean into these seasons instead of pushing up against them, something genuinely shifts and things just FLOW. 

We live in a culture that rewards linear thinking and constant output, which makes living as a cyclical being feel really uncomfortable. But understanding that you’re not meant to feel the same every single day of the month is one of the most liberating and important ways to resolve this tension. It’s also a big part of why cycle support is at the heart of what we do at OO, from easing periods with Flow Balance to enhancing estrogen metabolism with Liver Juice. Here’s your full guide to all four seasons so you can stop white-knuckling life and start working with the natural rhythms of your body.

Winter: Menstruation

Winter arrives with the first day of your bleed. Estrogen and progesterone are at their lowest, prostaglandins (compounds that trigger uterine contractions) are released to help move everything out (hence the cramping), and your uterine lining is shedding. All that’s to say, your body is doing REAL work right now, which is exactly why you’re more tired and more hungry than usual. 

The energy of winter is quiet, liminal, and introspective. Now is when emotional and physical grievances tend to bubble up, dreams are way more vivid, and you feel more sensitive overall. You’ll feel a strong pull towards solitude, simplicity, and stillness. Honor this! It’s a heightened time of intuition and wisdom.

Winter nutrition:

• Prioritize iron-rich foods as you’re losing iron through blood. Red meat, organ meats (like beef liver capsules), dark leafy greens, lentils, and pumpkin seeds all replenish this. 

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• Eat warming, cooked foods. Now is not the time for salads and cold smoothies! They are taking precious energy away from your already-working-hard system.

• Load up on omega-3 fatty acids to counter the inflammatory prostaglandins responsible for cramping. Fatty fish, walnuts, chia seeds, flax seeds, and avocado are your friends.

• Splurge on that dark chocolate you love for a delicious, fun source of magnesium to ease cramps.

• Go easy on alcohol and caffeine as you rest and recover. Lean on a comforting mug of ginger or red raspberry leaf tea instead.

Winter movement:

• Gentle yoga and stretching 

• Slow, grounding walks in nature 

• Now is NOT the time to push it in the gym 

• Take as many rest days as you need

Winter life advice:

• Clear your calendar as much as possible (this is your permission to say no to things)

• Sleep more! 

• Make space for journaling and quiet reflection

• Use a hot water bottle or heating pad on your belly. Castor oil packs are also amazing.

Spring: Follicular Phase

Winter has lifted, and estrogen begins its slow and steady rise. Follicle-stimulating hormone (FSH) signals to your ovaries that it’s time to start developing eggs. Your uterine lining builds back up and your energy returns. It’s the season of new growth, fresh starts, and a sense of possibility. 

You may feel more curious, creative, optimistic, and mentally sharp. It’s also common to feel more social, more willing to take risks, and more excited about what’s ahead. Maybe things that felt heavy or ominous in your luteal phase suddenly seem doable. That’s because estrogen is the energy of doing and your nervous system has shifted into sympathetic mode.

Spring nutrition:

• Enjoy fresh, light foods again. Vibrant, green produce and detoxifying herbs (like those in Liver Juice) help flush out any residual stagnation from winter.

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• Prioritize cruciferous veggies to support estrogen metabolism through liver detox pathways. While we love estrogen in this phase, healthy clearance matters.

• Get plenty of high-quality protein as your body builds follicles and the uterine lining. 

• Add ground flaxseeds to smoothies and oatmeal to support a healthy estrogen balance.

Spring movement:

• Start increasing intensity without going all out 

• Strength train (fun fact: rising estrogen supports muscle building)

• Go to group fitness classes 

• Try a new activity, like taking up pickleball lessons 

Spring life advice: 

• Schedule brainstorming sessions, meetings, and creative work since your brain is at its most creative 

• Start new projects or pick up stalled ones 

• Say yes to social plans and connection 

• Make fun plans for ovulation/spring

Summer: Ovulation

This is the moment!! Estrogen has peaked, triggering a surge of luteinizing hormone (LH) that causes a follicle to release a mature egg. Testosterone also spikes briefly, giving you a boost in confidence, magnetism, and libido. You’re at your peak in every sense of the word right now.

It may feel effortless to converse with others, and you may notice yourself wanting to be seen and heard. You’re in your feminine power, and your body is asking you to put yourself out there in the world. This is when extroversion comes naturally, even for introverts. You’re stronger, more coordinated, and more capable. 

Summer nutrition:

• Lean on anti-inflammatory foods like antioxidant-rich berries, wild salmon, leafy greens, and citrus.

• Get plenty of fiber 

• Hydrate really well to support overall energy levels and healthy cervical mucus (especially if trying to conceive).

• Use Focus Juice to enhance your mental clarity as things get busier  

Summer movement:

• This is your peak performance window 

• High intensity training (HIIT, trying to hit lifting PRs, running, cycling)

• Activities that feel genuinely fun, joyful, and embodied 

• Team sports 

Summer life advice: 

• Give important presentations and schedule interviews

• Plan your most important social events 

• Go on dates 

• Wear what makes you feel your best 

Fall: Luteal Phase

Autumn is the harvest season. Progesterone rises as the corpus luteum produces it to prepare the uterine lining for potential implantation. Estrogen drops back down and the nervous system shifts into parasympathetic (resting) mode. If you’re noticing PMS, irritability, fatigue, cravings, or brain fog start to creep in, your body is trying to tell you something. It’s asking for something that it hasn’t been given. Maybe that’s rest, nourishment, boundaries, or slowness. The difficulty of the autumn season is often a direct reflection of how well the earlier seasons were supported – just like a hot, arid summer may lead to a sparse fall harvest.

As the social ease of summer fades, you may feel a stronger pull towards depth and authenticity. Small talk feels exhausting as superficiality is hard to tolerate. Emotions that have been simmering tend to rise, forcing you to feel them. This season is all about honesty. 

Fall nutrition:

• Nourish yourself with complex carbs like oats, sweet potatoes, squash, beets, and other starchy vegetables. Nothing hits like a purple potato with butter and salt during this phase. 

• Reach for magnesium-rich foods (pumpkin seeds, avocado, dark chocolate, leafy greens) to calm the nervous system and support sleep and relaxation. Most of us are deficient in magnesium, and it tends to show up during this phase.

• Incorporate healthy fats to support progesterone production. 

• Get your minerals in! Mineral Boost is an easy addition to your water.

• Taper down your caffeine consumption 

Fall movement:

• Pilates, lighter strength training, vinyasa yoga, and slow jogs 

• As your period nears, bring in more walking, swimming, and yin yoga

• Move energy, but don’t deplete it 

• Listen carefully to your body above all else 

Fall advice: 

• Protect your peace by blocking out chunks in your calendar for downtime  

• Focus on deep solo work sessions where you can get into your flow state

• Have the honest conversations 

• Set boundaries without any guilt (you’re not being antisocial!)

• Go to bed earlier (since progesterone messes with sleep)

• Take your Flow Balance to prepare for a more easeful winter/menstrual season