Whether you're new to cycle syncing or need a refresher, this cheat sheet makes it simple and sustainable!

What you'll get: a simple, beautifully organized guide to what your body craves through each phase of your menstrual cycle - from follicular freshness to luteal grounding.

This sheet breaks down the four menstrual cycle phases—follicular, ovulatory, luteal, and menstrual—across four different nutritional pieces:
✨ Veggies
✨ Fruits
✨ Meats + Grains
✨ Other*

(*which includes mentions of caffeine and alcohol, but please know, these elements DO impact your hormones, cycles, sleep, and nervous system health in potentially harmful ways. On a personal note from Dr. Brittney - no one is perfect. And also know that you're not crazy or weird for limiting or completely cutting these kinds of things out of your life. AND we've got resources for you should you desire them. Just send us an email at hello@wearebeingbetter.com or a DM on Instagram.)

• Print this sheet out (it's designed on a WHITE background!) and put it on the outside of your fridge or inside your pantry for easy, every-day access.

• If you're just beginning (or transitioning off hormonal birth control), choose one focus area for a month.

• Example: Play with adding just 1-3 foods per phase into your daily meals. Once comfortable, layer in more (or get started with the 75HER Cycle Syncing Wellness Challenge where you get meal ideas and more!)

• Before heading to the grocery store, placing an order on Instacart, or going out to eat, double check the chart and begin brainstorming/create your shopping list for things that sound good from that phase. Perhaps you'll find that what you're craving is exactly what your body needs.

• The goal is ease, not overwhelm—small steps create lasting change!

• Women who are ready to fall in love with their life through their body

• Those who want to embrace their menstrual cycle as a powerful tool, not a burden

• Anyone desiring a deeper connection to their body, cyclical nature, and self

• Those longing to feel comfortable and confident through every phase of their cycle and life

• Women seeking guidance, support, and aligned action for a more embodied, fulfilled life

• Anyone wanting to deepen their relationships—starting with themselves and how they nourish their bodies

✔️ Key focuses and food types for each phase that naturally help you eat a more well-rounded diet
✔️ Supportive alternative foods, herbs or beverages you may have never heard of
✔️ Cycle-aware nourishment tips rooted in rhythm, not restriction