week 4
waning Moon 


The last phase of your cycle

We made it to our last week together on this journey of reclaiming your cycles. They say to save the best for last- in this case, I've saved the most "intricate and fragile" for last...

This waning moon phase is also called your Luteal phase. But most of us know it as PMS. Society doesn't really paint a pretty portrait of women who experience pre-menstrual symptoms. But in fact, the way we feel during this time, is perfectly natural! When we can learn how to treat ourselves during the other 3 phases of our cycle, we'll discover that this phase doesn't have to be so dreaded!

in-depth cycle tracking 

When it comes to anything, awareness is the first step. Try not to have too many expectations if you're just starting to track your cycle. It will take a few months for you to get into the routine and notice any patterns you experience during each cycle. The goal of cycle tracking, first and foremost, is to empower yourself by learning about your body's cycle and the physical and emotional changes you experience each month.  

Again, before making any big changes or going off of any medication, contact your healthcare physician. This is not to be taken as medical advice :) Click below to watch a video that will put all of our cycle tracking info together! 

Click above to access a cycle tracking checklist.

Click above to access a cycle tracking checklist.


Art by Hanako Mimiko

Art by Hanako Mimiko

what to expect during the waning moon phase

During your Waning Moon or Luteal phase your energy wanes. This is the end of the monthly cycle and represents autumn. Just as the leaves begin to die, we too, start to prepare ourselves for shedding. Emotions begin to draw inward and we become more mysterious both to ourselves and others. Modern society uses the phrase “PMS” to represent this time; however, this is not a syndrome. It is a natural part of our cycle that we experience each month and by embracing this change we can learn to harness the sexual and creative energies that this phase gifts us with!

This week's guest: ayesha ophelia

Ayesha  is the creator of The Girlfriend Manifesto, a women's space for inspired living. Her personal manifesto consists of a strong sisterhood, spirituality, a radical self love practice, and adventure. She moonlights as a creative consultant with an emphasis on online marketing, social media, and graphic design.

Holy Rebellion is her new Youtube channel where she shares inspired content that speaks to the union of our sacred/holy and human selves. She is in the process of creating a healing center in her hometown of Chattanooga, Tennessee.  You can find her on instagram at @thegirlfriendmanifesto and www.thegirlfriendmanifesto.com

We had a great conversation about sisterhood, plant medicine and moving our bodies!

retreat 4 .jpeg

Nutrition for the waning moon phase

During your Waning Moon or Luteal Phase, energy is decreases. Attention moves within and this is the time to make yourself comfortable. Focus on foods that will help lower your sugar cravings and decrease your water retention that causes bloating. These are foods that are high in B vitamins and fiber as well as leafy greens. You can start to cook your food more now; roasting or baking is a great way to increase the natural sugars in your food, making them taste sweeter.

Incorporate these foods into your diet:
cabbage, cauliflower, sweet potato, squash, apples, dates, raisins, chickpeas, navy beans, beef, turkey, halibut, and nuts like pine nuts and walnuts. 
Pro tip* herbs like peppermint and superfoods like Spirulina are good to put into smoothies this week!


action items for this week

I've listed below some resources for helping you better track your cycle.  Your action for this week is to choose one (or more!) and take a deeper dive into how to track! Some are books, others are articles. 

Honoring our Cycles: A Natural Family Planning Workbook by Katie Singer
Taking Charge of your Fertility by Toni Weschler
The Withdrawal Method for Contraception by The Red Tent Sisters
Printable Worksheet for Cycle Tracking

Things to replace traditional pads/tampons:
Thinx period panties
Menstrual Cups
Menstrual Sponges

"The wild nature has a vast integrity to it. It means to establish one's territory, to find one's pack, to be in one's body with certainty and pride regardless of the body's gifts and limitations, to speak and act in one's own behalf, to be aware, alert, to draw on the innate feminine powers of intuition and sensing, to come into one's cycles, to find what one belongs to, to rise with dignity, to retain as much consciousness as possible. "

-Clarissa Pinkola Estés