How to Work With Your Hormones, Not Against Them

meghan reilley
Apr 14
2 min read

Ever feel like your energy, mood, or skin completely shifts from one week to the next? That’s not random—it’s your hormones doing their thing. And instead of fighting them, cycle syncing helps you work with them.

At Underneath the Layers, we believe in tuning in to your body’s natural rhythm. Here’s how syncing your lifestyle—fitness, skincare, and self-care—with your menstrual cycle can lead to better results and more balance.

Phase 1: Menstrual Phase (Days 1–5)

What’s happening: Hormone levels (estrogen & progesterone) are at their lowest. Energy drops.

Focus: Rest, reflect, and recharge.

Fitness: Gentle movement—think yoga, walking, or stretching.
Skincare: Hydrate and soothe. Skin may feel dry or sensitive.
Self-care: Journal, meditate, or enjoy a cozy night in.

👉 Give yourself permission to slow down.

Phase 2: Follicular Phase (Days 6–13)

What’s happening: Estrogen is rising, boosting energy, mood, and creativity.

Focus: Start fresh and try something new.

Fitness: Great time for strength training, cardio, or trying a new class.
Skincare: Skin is usually clear and glowing—take advantage with exfoliation or actives.
Self-care: Set goals, brainstorm, or tackle projects.

👉 You’re feeling energized—run with it!

Phase 3: Ovulation Phase (Days 14–16)

What’s happening: Estrogen peaks; confidence and energy are at their highest.

Focus: Show up, shine, and connect.

Fitness: Go hard—HIIT, dance, or any high-energy workout.
Skincare: Skin may look its best, but watch for oiliness—use clay masks or gentle balancing toners.
Self-care: Socialize, network, record content—this is your glow zone.

👉 Lean into your most magnetic self.

Phase 4: Luteal Phase (Days 17–28)

What’s happening: Progesterone rises, and PMS symptoms may show up.

Focus: Slow down and nourish.

Fitness: Lower-intensity workouts like pilates, barre, or light strength.
Skincare: Watch for breakouts—use calming products, spot treatments, and hydrate well.
Self-care: Prioritize comfort, sleep, and alone time if needed.

👉 It’s okay to say “no” and choose rest over hustle.

Cycle syncing is about honoring your body, not controlling it. The more in tune you are with your hormonal rhythm, the easier it becomes to flow through your month with energy, clarity, and confidence.