charting your cycle

Our final week together is here! I hope that you already feel a deeper understanding and appreciation of your body's magical wisdom. Today, we will discuss cycle tracking.

Click the video below to learn more!  Password is balancedmoonbabe



Understanding the link between your body and the moon’s cycle is both empowering and educational. Rather than fighting your physical or emotional changes throughout the month, you can learn to embrace and work with them.

Cycle charting is an ancient tool used to do just that. Through daily tracking of your physical, emotional, and energetic tendencies, you’ll discover your inner cycles. To start tracking your own cycle, you can use a typical calendar, a moon tracking calendar, or a fertility app. ( You can find some references in the Bonus Materials section!)

The most important thing to note is how you felt each day. It’s best to track your day right before bed. Note how your body felt, energetically and emotionally. You can note this with a smily face or simple words like "felt tired" or "felt great".

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 here for PDF if above document doesn't work for you. 

Click here for PDF if above document doesn't work for you. 

art by Camille Chew

art by Camille Chew

Waning Moon

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!

Your Physical Body

Energy is decreasing as progesterone rises, signaling the body to keep the uterine lining intact until menstruation. Body temperature and Estrogen levels are rising until progesterone production stops, signaling your body to menstruate. Testosterone rises as you move closer to bleeding. Premenstrual symptoms may include bloating, headaches, irritability and cravings. In the beginning of this phase, your energy will still feel high, so continue with intense exercise. But towards the last few days of this phase, incorporate more nourishing activities such as walking or yoga.

Your Emotional Body

During this time of your Moon cycle, your awareness moves within. It's completely natural to feel more self-aware and introspective as your energy begins to soften. This is not the time to have important meetings or make big decisions. Activities that are optimal now are taking care of things around your home; clean out your closet, do laundry, organize your pantry, etc. It is during this phase of our cycle that we really notice the details and the things we may have forgotten over the past month. Embrace this time and be gentle on yourself. Move slowly and with intention.

Your Soul Body

Archetypes and goddess linked to this phase include the goddesses of the underworld, Persephone, and Hecate. These goddesses are linked to both the light and the dark. They have specific attributes appropriate for this phase of our cycle; this is the Enchantress phase. It is one of mystery and sensuality. This is the "harvest" time; a time to evaluate decisions that have been made and take care of things have yet to be done. A ritual to optimize this archetypal energy is to burn a Juniper smudge wand; clearing old, negative thought patterns and cleansing for new energy that will come during the next phase.

This week's guest: Ayesha Ophelia

Ayesha Ophelia 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

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

Click below to watch our video!


[Click here to access PDF if above file doesn't work for you. ]

[Click here to access PDF if above file doesn't work for you. ]


During your Waning Moon week, pay attention to that which will nourish you.  Set yourself up to do as little as possible, if possible. Use this week as a time to be alone, to journal and to dive deep into your spirit self.  

Waning Moon Guidance

We are born from chaos. When we can embrace our hormones and our cycles, we can move from this idea of pinpointing a specific problem and trying to solve it, into one of looking at the body as a holistic, miraculous mechanism.  I want to encourage you to continue to learn about your hormones and your cycle as you continue to go throughout life.

Hormones are Everything

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.

Hormone Balancing Nutrition


Brown rice with roasted cauliflower and sweet potato over steamed collard or mustard greens. Optional honey + whole grain mustard sauce.

How to make the sauce:
1/4 cup whole-grain Dijon mustard.
1/4 cup raw honey.
1 tablespoon minced shallots.
2 tablespoons low-fat mayonnaise (optional).
1 1/2 tablespoons sherry vinegar.
1/8 teaspoon kosher salt.


"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