We are super proud to introduce you to
Renate Schellekens from Mowgli’s Medicine!

Through her research and work, Renate helps other women get their hormonal health and periodic cycle back in sync ♡

She is a dear friend of our shining star & female founder Ingy, and she’ll be writing a series of monthly articles in collaboration with the Amazingy Mag – this is the fifth and final article.

Why women are different from men

When it comes to understanding our bodies and optimizing our hormonal health, it’s crucial to recognize that men and women are different. Not just socially and emotionally, but biologically as well. This difference is rooted in the rhythms of our physiological processes: the circadian rhythm and the infradian rhythm.

The circadian rhythm

This is a 24-hour cycle that regulates sleep, hormone release, eating habits, and energy levels. It’s driven by the natural light-dark cycle and influences everyone, regardless which gender. For men, this rhythm is the primary driver of their biological processes, remaining relatively consistent day-to-day. This stability makes it easier for men to maintain routines and energy levels.

The infradian rhythm: A monthly cycle

In addition to the circadian rhythm, women experience a second biological clock which is called the infradian rhythm. Spanning approximately 28 days, this rhythm (commonly referred to as the menstrual cycle) impacts not only reproductive health but also metabolism, energy levels, mood, and cognitive function.

The infradian rhythm consists of four phases:

1. Menstrual phase (Days 1-7): The shedding of the uterine lining.
2. Follicular phase (Days 6-14): The growth and maturation of ovarian follicles.
3. Ovulatory phase (Days 15-17): The release of an egg, marked by a surge in luteinizing hormone.
4. Luteal phase (Days 18-28): The uterine lining prepares for a potential pregnancy, with elevated progesterone levels.

Each phase brings unique hormonal changes that influence everything from energy and mood to appetite and physical performance. 

Cycle Syncing: Aligning your lifestyle with your cycle

A concept popularized by Alisa Vitti, involves tailoring your diet, exercise, and lifestyle to align with the four phases of your menstrual cycle. By doing so, you work with your natural hormonal fluctuations rather than against them, optimizing your energy, mental clarity, and your overall well-being.

Don’t forget Step #1: The foundation

Before diving into cycle syncing, it’s essential to build a strong foundation. As discussed in the previous article, learning how to compose a well balanced meal with the right macronutrients is the first step in supporting your endocrine system. By focusing on vegetables, proteins, and healthy fats, and minimizing processed carbohydrates, you create a stable environment for your hormones to thrive. This foundational practice is the baseline for hormonal health, while cycle syncing is the next layer that takes it to the next level.

Menstrual phase: Rest and reflection

This phase typically lasts 3-7 days. Hormone levels (estrogen and progesterone) are at their lowest, leading to potential fatigue and introspection.

• Diet: Focus on iron-rich and anti-inflammatory foods such as leafy greens, lentils, beets, organ meats and bone broth.
• Exercise: Gentle activities like yoga, stretching, and walking can ease cramps and boost circulation.
• Lifestyle: Allow some extra rest and self-care. Journaling or meditative practices can help process emotions.

Follicular phase: Creativity and growth

During this 7-10 day phase, rising estrogen levels boost energy and creativity. This is a time of renewal.

• Diet: Light, fresh foods like salads, steamed meals, and lean proteins support this phase. Include fermented foods to support gut health.
• Exercise: Try new activities or increase intensity, such as Pilates, strength training, or dance.
• Lifestyle: Embrace brainstorming and goal-setting. It’s a great time to start new projects.

Ovulatory phase: Social and high-energy

This phase lasts 3-4 days, marked by a peak in estrogen, testosterone and luteinizing hormone. Women often feel most confident and energetic. I suggest making great use out of this phase 😉

• Diet: Incorporate raw vegetables, fresh fruits, and lean proteins like fish or chicken. These support liver detoxification and hormonal balance.
• Exercise: High-intensity workouts like running or HIIT will feel more natural now.
• Lifestyle: Socialize and collaborate, or go on dates and wear that sexy dress. This is also the best time for public speaking or team activities.

Luteal phase: Grounding and preparing

This 10-14 day phase sees rising progesterone levels, promoting a calm and reflective mood. However, PMS symptoms can arise if hormonal imbalances exist.

• Diet: Go for warming, grounding foods like roasted vegetables, sweet potatoes, and stews. Magnesium-rich foods (dark chocolate, nuts, seeds) can ease PMS.
• Exercise: Moderate activities like yoga, cycling, or swimming feel more aligned with your energy levels.
• Lifestyle: Prioritize self-care and organize your environment. Avoid over-scheduling and focus on winding down.

Conclusion: Rule your rhythms and feel on fucking fire

Understanding the interplay between your circadian and infradian rhythms is transformative. Cycle syncing will align you with your body’s natural changes, unlocking improved energy, emotional stability, and productivity. Cause remember: You are designed to thrive, not to survive.

“I can’t wait to hear how these insights empower you! Feel free to share your experiences or questions with me on Instagram at @mowglismedicine. Let’s keep the fire burning!”  —  Renate Schellekens

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