CREATED WITH THE CYCLE SYNC SERIES
The Cycle Sync Guide
Five blends. Four phases. One month at a time.
Your body isn’t the same on day 3 as it is on day 20 - Not your energy, not your digestion, not your sleep. This guide puts each blend where your body is actually asking for it.
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Most wellness advice hands you the same routine every day of the month.
Your hormones don’t work that way. Across four weeks your energy, digestion, sleep, mood and skin all shift sometimes dramatically and they shift in a pattern that repeats. Once you can see the pattern, you can work with it instead of being surprised by it every month.
That’s all this guide is. Five blends, placed where they do the most good.
Counting your days
Day 1 is the first day of real bleeding, not spotting. A textbook cycle is 28 days, but anywhere from 21 to 35 is normal, and yours may shift month to month. You don’t always need an app — you just need to know roughly where you are, and staying in tune with your body’s signals is best.
How much tea to drink
One cup of each blend a day is enough — just follow the blends listed for your phase. Consistency matters more than volume: one cup a day for a full cycle will do more for you than four cups in one bad week.
If your cycle is irregular
PMOS, perimenopause, coming off birth control, or simply a body that doesn’t run on a schedule — the five blends still work. Jump to “Start with how you feel” below and use the blends by how you feel instead of by day.
Before you start
If you are pregnant do not use this series. If you are nursing, taking any medication, or managing any health condition, talk with your doctor first and review the ingredient lists together. Several herbs in these blends can interact with hormonal medications. The full note is at the bottom of this page.
THE WHOLE MONTH
At a glance
Everything in this guide, on one page.
DAYS 1–5 · PERIOD
Morning: Her Hormone
Midday: Good Gut (if needed)
Evening: Relax
You may feel: Cramps, low energy, broken sleep
DAYS 6–13 · FOLLICULAR
Morning: TeaTox
Midday: ClariTea
Evening: Relax (if needed)
You may feel: Energy, focus, confidence
DAYS 14–16 · OVULATION
Morning: TeaTox
Midday: ClariTea
Evening: Good Gut (if bloated)
You may feel: Social, bright — and puffy
DAYS 17–28 · LUTEAL
Morning: TeaTox + Her Hormone
Midday: Good Gut
Evening: Relax
You may feel: Bloated, tired, tender, wired at night
How to start
Begin with the phase you’re in today — you don’t need to wait for day 1.
If a month goes sideways, pick it back up at the next cup, not the next cycle.
And if the calendar doesn’t fit your body, use “Start with how you feel” instead. It gets you to the same place.
What to expect
Month one. You learn your own pattern. Most women have never tracked how digestion, sleep and mood move with their cycle — noticing it is worth the month on its own.
Month two. The luteal week usually feels different first: less bloat, better sleep.
Month three. The routine stops being something you do and becomes something you have.
Give it three cycles
Herbs work by supporting your body’s own systems, and those systems move at the pace of your cycle, not your calendar.
PHASE 01
01 · Your Period
DAYS 1–5 · HER HORMONE & RELAX
What’s happening
Estrogen and progesterone are both at their lowest point of the entire month. Prostaglandins — the compounds that make your uterus contract — surge. They don’t stay neatly in one place, so they act on your gut muscles too.
What you may feel
-
Cramps, low energy, broken sleep, headaches
-
Bloating early on, then often looser stools or urgency — that’s the prostaglandins, not something you ate
-
Flatter and more inward emotionally
This is the lowest-hormone stretch of your month, and your body is doing real work.
MORNING
Her Hormone
Red raspberry leaf is a traditional uterine tonic, long used to tone the uterus and ease cramping. Nettle leaf restores the minerals your body is losing this week.
EVENING
Relax
Sleep is genuinely harder during your period. Valerian root and passionflower are traditionally used to settle a nervous system that won’t switch off, and warm liquid helps with cramping.
IF YOUR STOMACH IS UNSETTLED
Good Gut
Chamomile relaxes smooth muscle to ease cramping, dandelion leaf supports fluid balance for less bloating, fennel, ginger and lemon peel support digestion, and cinnamon and stevia leaf help support balanced blood sugar.
One small thing
Don’t overdo it and push through. Your body isn’t underperforming this week — it’s doing something. Gentle movement, warmth, and permission to do less.
PHASE 02
02 · Follicular
DAYS 6–13 · CLARITEA & TEATOX
What’s happening
Estrogen starts climbing to rebuild your uterine lining. This is the upswing — and because rising estrogen relaxes gut muscle, digestion tends to settle and bloating eases on its own.
What you may feel
-
Energy returning, better sleep, sharper focus
-
Brighter, more confident, more motivated
-
Better tolerance for fiber and bigger meals
MID-MORNING OR EARLY AFTERNOON
ClariTea
Your brain is already at its best here — this is the phase to lean into it. Rosemary, ginkgo and gotu kola for circulation and clarity, holy basil to keep the stress response steady. Save the hard thinking, the launches and the difficult conversations for these days.
DAILY — THE STRATEGIC ONE
TeaTox
Your liver processes estrogen and packages it for elimination, and your gut carries it out. When elimination is sluggish, estrogen can be reabsorbed rather than cleared. Starting liver and bowel support now, while estrogen is still climbing, sets you up for a calmer second half of the month. Dandelion leaf, burdock root and red clover — before you need them.
One small thing
This is your window. Schedule the hard workout, the hard project, the social thing. Ride it while it’s here.
PHASE 03
03 · Ovulation
DAYS 14–16 · TEATOX, GOOD GUT & CLARITEA
What’s happening
Estrogen peaks and an egg is released. It’s the highest-hormone moment of your cycle, and it’s brief.
What you may feel
-
Confident, social, at your most outgoing
-
But often bloating and puffiness again — the estrogen peak brings water retention, and gut motility can slow right here
-
A one-sided twinge, and a slight rise in body temperature
KEEP GOING
TeaTox
Peak estrogen is peak workload for your liver. This is exactly the moment that support earns its place.
IF BLOATING SHOWS UP
Good Gut
Fennel, ginger, dandelion leaf and cinnamon to get things moving; slippery elm, chamomile and marshmallow root to calm and soothe the lining while they do.
WHILE THE FOCUS LASTS
ClariTea
Mental sharpness starts to fade after ovulation. Gotu kola, Rosemary and Ginko Biloba will work together to bring circulation to your brain for increased mental clarity and focus.
One small thing
Hydrate. Water retention and dehydration feel identical from the inside — and only one of them is fixed with a glass of water.
PHASE 04
04 · Luteal
DAYS 17–28 · GOOD GUT, RELAX, HER HORMONE & TEATOX
What’s happening
Progesterone rises, then — if there’s no pregnancy — both hormones fall away, which is what triggers your next period. Progesterone slows smooth muscle throughout your body, and your digestive tract is smooth muscle.
What you may feel
-
Bloating and constipation — mechanical, not dietary. Everything is genuinely moving slower
-
Breast tenderness, cravings, trouble sleeping, headaches
-
Irritability, anxiety, sadness, fatigue — and skin often flares in the last few days
This is the phase most women mean when they say “the week before.”
EVERY MORNING
TeaTox
Keep your morning TeaTox going. Your liver is still clearing estrogen, which helps with the bloating and the breakouts that show up before your period.
BEFORE YOUR BIGGEST MEAL
Good Gut
This is the phase it was made for. Progesterone is slowing your digestion down, and this is the cup that helps move things along — with the soothing herbs to keep it comfortable.
DAILY THROUGH THE SECOND HALF
Her Hormone
This blend isn’t built around one hero herb — it works as a formula, and the second half of your cycle is when a formula matters most. Red raspberry leaf is the classic uterine tonic, valued for centuries for its toning, astringent effect on the muscle of the uterus itself. Shatavari root sits beside it, used by women across every stage. Nettle leaf and oat straw do the quiet work underneath: minerals — iron, calcium, magnesium, silica — and steady nourishment for a nervous system that’s been running hot all month. Dong quai and wild yam round it out for circulation.
EVERY EVENING FROM ABOUT DAY 20
Relax
Don’t wait until you can’t sleep. Luteal sleep disruption is predictable, so treat it as scheduled rather than as a surprise.
One small thing
Walk after dinner. Ten minutes does more for luteal bloating than anything you can drink, because the problem is that things aren’t moving.
IF THE CALENDAR DOESN’T FIT
Start with how you feel instead.
Before you begin: This series is not suitable during pregnancy, so please make sure you aren't pregnant before you begin. Should you become pregnant during this program, stop this tea immediately.
If your cycle is irregular — PMOS, perimenopause, postpartum, coming off birth control, or simply a body that doesn’t run on a schedule — the day-by-day map won’t fit you, and that’s fine. It was never the point.
Find what sounds like your week below, and reach for that cup instead.
Cramping that stops your day
Prostaglandins drive uterine contractions, and they act on gut muscle too — which is why cramps and stomach upset so often arrive together.
→ Her Hormone, drink warm · Good Gut, drink warm
Bleeding heavily, or for a long time
Heavier or longer bleeding means more minerals leaving your body — iron in particular. Nourishment matters more here than anything else.
→ Her Hormone daily, for the nettle and oat straw
Spotting, skipped or unpredictable periods
An irregular pattern usually means the underlying rhythm is unsettled rather than absent. This is the slowest thing to shift and the one that most rewards consistency.
→ Her Hormone every day, for three full months
Bloated and backed up before your period
Progesterone slows smooth muscle, and your digestive tract is smooth muscle. Things are genuinely moving slower — it most likely isn’t something you ate.
→ Good Gut before your biggest meal · TeaTox in the morning
Puffy — rings tight, face fuller feeling
Fluid retention rather than digestion. It tends to track the estrogen peak and the days before bleeding.
→ TeaTox daily, plus extra water
Skin breaking out along your jaw and chin
Cycle-linked breakouts usually show up in the last stretch before bleeding. Your liver and your bowels are how used hormones actually leave the body.
→ TeaTox daily · Good Gut if you’re not regular
Irritable, anxious or tearful for no reason
The hormonal drop before your period is real, and it is chemical. You are not imagining it, and you are not being difficult.
→ Relax in the evening · Her Hormone daily
Wired at night, awake at 2 a.m.
Sleep disruption in the second half of the cycle is predictable enough to plan around. Start before the bad nights, not after.
→ Relax every evening, not just the rough ones
Foggy, forgetful, can’t hold a thought
Mental sharpness rises and falls with your cycle. The fog is usually circulation and stress load, not a caffeine shortage.
→ ClariTea mid-morning, instead of the third coffee
Exhausted, running on empty
Depletion builds over months, not days. Minerals and nervous-system nourishment rebuild slowly — oat straw is a restorative, not a stimulant.
→ Her Hormone daily · Relax at night · rest without guilt
Tender, swollen breasts
Common in the second half of the cycle, and often eases when fluid balance and elimination are better supported.
→ TeaTox daily
Cravings you can’t talk yourself out of
Appetite genuinely shifts before your period. A warm drink between meals steadies things without asking you to white-knuckle it — and our teas are naturally sweet, which helps with cravings.
→ Good Gut between meals · Her Hormone daily
When it’s more than a hard week
Bleeding through a pad or tampon every hour, pain that stops you working or doubles you over, periods that vanish for months, or bleeding between cycles — those want a doctor, not a tea. Herbs support a system; they don’t replace care.
A NOTE FROM ME
Your body has a rhythm. This is just paying attention to it.
I spent years treating every day the same and wondering why some weeks I felt capable and others I felt like I was failing. Nothing was wrong with me. I was working against a pattern I couldn’t see.
Cycle syncing isn’t complicated and it isn’t a rulebook. It’s noticing that your body asks for different things at different points in the month, and giving it those things instead of the same thing on repeat. The teas make that easy, because a cup is a small enough action that you’ll actually do it.
Start wherever you are today. If you’re mid-cycle, begin with the phase you’re in — you don’t need to wait for day 1. And if a month goes sideways, pick it back up at the next cup, not the next cycle.
If a question comes up along the way, write to me. It comes straight to my inbox and I answer it myself.
Be Well,
Christina
Founder, Abide Provisions · Integrative Nutrition Health Practitioner
This guide is for general wellness and education. It is not medical advice and is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant do not start this series and if you get pregnant during the series, discontinue. If you are nursing, taking any medication, or managing any health condition — including PMOS, endometriosis, thyroid disease or fertility treatment — talk with your doctor before starting, and review the full ingredient list of any blend with them. Several herbs in these blends, including dong quai and red raspberry leaf, can interact with hormonal medications and are not appropriate for everyone. If your cycle changes suddenly, your bleeding is very heavy, or your pain is severe, please see your provider — that needs real care, not tea. These statements have not been evaluated by the Food and Drug Administration.