Learn How Freyja Works
Embrace your seasons
Our bodies go through the 4 seasons in 28 days.
Cycle syncing is the practice of being mindful of your body’s needs during your body’s seasons. Each phase or season has specific nutritional needs to support its hormonal building blocks. Eating the right foods at the right time supports your body and reduces symptoms.
Step 1
Track your period
Step 2
Determine phase and hormonal needs
Step 3
Tailored meal plan to support your hormones
Menstrual Phase
Day 1 to 5
When you bleed, your body goes into a hibernation mode, much the way it does in winter. With the drop in estrogen and progesterone, you bleed, may feel tired, drained, moody, crampy, headachey and overall unwell. Just like we do when winter comes, the focus should be on warm comforting foods high in the following nutrients:
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Replenish lost iron from bleeding by consuming iron-rich foods such as spinach, lentils, and red meat. Vitamin C helps with iron absorption.
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Omega-3 fatty acids, found in foods such as flaxseeds, walnuts and fish, help reduce inflammation and relieve menstrual cramps.
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Magnesium helps to ease muscle tension and cramping. Sources include dark leafy greens, seeds, and nuts.
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B6 may alleviate mood swings and fatigue. Found in poultry, bananas, and chickpeas.
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B1, B2, B6, and B12 are essential for energy metabolism. Found in foods such as whole grains, eggs, and dairy products.
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Supports egg development and immune function. Found in nuts, seeds, and shellfish.
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Aids in follicle development and supports skin health. Foods like almonds, sunflower seeds, and avocados are rich in Vitamin E.
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Support cell health during follicle development. Focus on berries, leafy greens, and brightly colored vegetables.
With an increase in estrogen and follicle-stimulating hormone, your body readies itself to release an egg. You are waking up from your winter’s nap, your energy starts to increase, and it begins to feel a lot like spring. Tasty, mood enhancing carbs make you feel like spring is in the air.
Follicular Phase
Day 1 to 13
Ovulatory Phase
Day 13-18
Summer love is in the air. This is when you are most fertile. All of your hormones are firing at full blast making you feel great and frisky. Use this time to eat like you would in the summer; fresh and light.
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Enhances progesterone production, important for post-ovulation health. Found in citrus fruits, bell peppers, and broccoli.
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Supports overall hormone balance and reduces inflammation.
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Helps eliminate excess estrogen, balancing hormone levels. Found in vegetables, fruits, and whole grains.
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Supports nerve and muscle function and prevents cramping. Found in dairy, leafy greens, and fortified plant-based milk.
Luteal Phase
Day 19 to 28
With progesterone rising and estrogen falling, your serotonin levels will also fall. Low serotonin means lower energy and moodiness. Just like we do in the fall, prepare to slow down and rest more.
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Helps manage PMS symptoms such as mood swings, irritability, and bloating. Sources include dark chocolate, nuts, seeds, and leafy greens.
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Helps to stabilize blood sugar and improve mood. Found in sweet potatoes, quinoa, and oats.
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Helps alleviate PMS symptoms and supports progesterone production.
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May help reduce mood swings and cramps. Combine calcium-rich foods with Vitamin D sources (fortified foods, sunlight).
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Supports hormone production and reduces inflammation. Sources include olive oil, avocado, and nuts.
Questions & Answers
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Cycle syncing is the practice of being mindful and honouring your body’s needs through its various phases. This can include nutrition, exercise, mindset and life cycle. From our experience, nutrition and eating is the most challenging and thus Freyja’s first priority to help women.
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Each phase of your cycle has different nutritional needs, which can make it hard to know what your body actually needs day to day. That’s exactly why we created Freyja’s Phase Guide—a simple, beginner-friendly resource that walks you through each phase and gives you a grocery list you can actually use.
→ Explore the Phase Guide -
The benefits change from person to person but most women will see a number of the following benefits:
Reduced PMS symptoms such as bloating, mood swings, and cravings.
Weight loss and long term maintenance of the lower weight
Increase strength and improve workout effectiveness
Reduced risk of injuries during workouts, activities, and daily life
Reduce period symptoms such as cramping and mood swings
Better energy and emotional balance
Fertility support
Better quality of sleep
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The menstrual cycle works because of the fluctuation and balance of the various hormones. Each hormone has a specific purpose:
Estrogen:Estrogen: Helps thicken the uterine lining and influences mood and energy.
Progesterone: Prepares the body for pregnancy and maintains the uterine lining.
Testosterone: Affects libido, energy, and mood.
Follicle-Stimulating Hormone (FSH): Stimulates the ovaries to mature eggs.
Luteinizing Hormone (LH): Triggers ovulation; the release of an egg.
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Having an irregular cycle can be very normal. Freyja is dedicated to accommodating as many women as possible. We will be taking into consideration multi-symptom tracking to best estimate your cycle and, thus, giving you the best guidance.
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Seed cycling is an easy way to support your hormones and something menstruating people should consider. For the first half of your cycle, the follicular phase or from the first day of your period until day 13, you consume 1 tablespoon of raw flax seeds and 1 tablespoon raw pumpkin seeds daily. For the second half of your cycle, from day 14 until your next period, you consume 1 tablespoon of raw sesame seeds and 1 tablespoon of raw sunflower seeds daily. The nutrients in the seeds such as the omega-3s and fibre in the flax seeds support the hormones and your bodies needs within each phase.