WELLHISTIC CYCLE SYNCING HORMONE CALENDAR

How to Time Your Supplements for Real Hormone Balance

Your Cycle = 4 Phases. Your Supplements Should Match Them.

PHASE 1: Menstrual Phase (Day 1–5)

Your body is shedding. Hormones are at their lowest.

Focus:

• Rest + Drain

• Reduce inflammation

• Support gentle estrogen clearance

Take:

• Liver Support: Milk Thistle, Dandelion, Turmeric

• Magnesium (glycinate or malate)

• B6 (P5P) for mood & neurotransmitters

• Gentle iron-rich foods (if heavy bleeding)

Avoid:

• Progesterone cream

• Estrogenic herbs (Dong Quai, Black Cohosh)

• Overexercising or fasting

PHASE 2: Follicular Phase (Day 6–14)

Estrogen is rising. Your body is preparing to ovulate.

Focus:

• Support ovary function

• Balance estrogen

• Build nutrient reserves for progesterone

Take:

• Vitex (Chaste Tree) — morning only

• Magnesium + B6

• Liver Detox Herbs: Broccoli Extract, Dandelion, Sulforaphane

• Inositol or Chromium if cravings or blood sugar swings

Avoid:

• Progesterone cream

• Intense adaptogens unless adrenally fatigued

PHASE 3: Ovulation (Day 14–16)

Estrogen peaks, LH surges, and progesterone begins to rise.

Focus:

• Support ovulation quality

• Reduce inflammation

• Protect the luteal shift

Take:

• Antioxidants (Vitamin E, NAC, Turmeric)

• Omega-3s or flax for cervical mucus support

• Still no progesterone cream yet — wait 1–2 days post ovulation

PHASE 4: Luteal Phase (Day 17–28)

Progesterone takes the lead. This is your hormone-building window.

Focus:

• Support progesterone production

• Calm the nervous system

• Prevent estrogen dominance

Take:

• Progesterone Cream: 20–30 mg/day until Day 1 of next period

• Hormone Balance Formula: Vitex, Rhodiola, White Peony, Milk Thistle

• Magnesium + Passionflower or Motherwort for sleep + calm

• Calcium D-Glucarate or DIM (if you’re estrogen dominant)

Avoid:

• High sugar or alcohol they lower progesterone

• Intense workouts during the last 5 days if you feel drained

BONUS TIPS:

• Track Your Red Flow: Spotting ≠ Day 1. Start your count on your first full red bleed.

• Hydration + Fiber: Help estrogen exit through the gut.

• Sleep: Progesterone builds while you rest. If sleep is off, prioritize it like medicine.

• Supplements work with your rhythm, not just against your symptoms.

Want a Done-for-You Cycle Protocol?

My Wellhistic Hormone Balance Formula is designed for the luteal phase.

Pair it with my 28-Day Cleanse + Progesterone Support Plan to reset your cycle from the inside out.

💛 To your Invisible Battles & Unseen Strength,
Carola Le-Wriedt
Founder, Carola Wellhistic® & The Holistic Detox