As part of our Lunch & Learn series of webinars, we were joined by Emily Smith of Mooncup.
Feeling wiped out one week, full of energy the next – and wondering why?
You’re not alone. Many of us were never taught what really happens during our menstrual cycle, or how our hormones affect energy, mood and focus.
The truth is, once we understand our cycle, we can start to work with our bodies rather than against them – and even use that knowledge to our advantage at work and home.
We spoke to Emily Smith at Mooncup, who shared practical insights into cycle syncing — how to tune into your hormones, manage symptoms naturally, and choose products that are kinder to both your body and the planet.
The menstrual cycle in four phases
The menstrual cycle isn’t just your period – that’s only one part of a monthly process that usually lasts between 28 and 35 days. It prepares the body for a potential pregnancy and is driven by changing hormone levels across four key phases:
- Menstrual phase (bleeding)
This is when your period begins. Oestrogen and progesterone levels are low, which can leave you feeling tired, less focused and in need of rest. Gentle movement like walking or stretching helps relieve cramps, while iron-rich foods such as leafy greens and lentils support recovery. - Follicular phase
Begins on the first day of your period and continues until ovulation. Rising oestrogen boosts serotonin, lifting your mood and energy. You might feel brighter, more confident and creative – a great time to brainstorm ideas or take on new challenges. - Ovulation
Around the middle of your cycle, your body releases an egg. You may notice subtle signs such as increased discharge, mild pelvic twinges or heightened senses. Energy peaks here, so it’s ideal for collaboration, presentations or social activities. - Luteal phase
After ovulation, progesterone rises and has a calming effect, but can also slow you down. Many people experience premenstrual symptoms such as bloating, irritability or fatigue. This is the time to prioritise rest, steady routines and nourishing food.
Working with your cycle
Cycle syncing means recognising which phase of your cycle you’re in and adjusting your routines to match. When energy is low, focus on recovery; when it’s high, lean into your strengths.
A few tips to try:
- Track your cycle: Note the first day of bleeding as Day 1 and jot down how you feel each day. Patterns soon appear.
- Match your workload:
- Menstrual phase – rest, reflect and plan quietly
- Follicular phase – create, problem-solve and train harder
- Ovulation – communicate, present and collaborate
- Luteal phase – finish projects, slow down, and say no more often
- Support your nutrition: Magnesium-rich foods (nuts, seeds, dark chocolate) help ease cramps; iron supports energy and recovery.
- Move kindly: Gentle stretching and walks during your period; higher-intensity workouts in follicular and ovulation phases; slower yoga or rest in luteal.
It’s not about doing more – it’s about doing what your body needs most at each stage.
Tracking your cycle
You don’t need anything fancy to start. Apps can help, but a simple notes app or journal works just as well.
Write down when your period starts, how long it lasts and how you feel emotionally and physically. Over time, you’ll see patterns that explain changes in energy, sleep or motivation.
If your cycles are irregular or you’ve stopped bleeding, it’s still worth tracking mood, energy and symptoms — you can still use the same principles to support yourself.
Sustainable period products
Most mainstream pads and tampons are made with up to 95% plastic — and a single person can use around 11,000 products during their menstruating years. That’s a lot of waste, and a lot of plastic in contact with your body.
Mooncup’s range of cups, pads and tampons are designed to be body-kind and planet-friendly:
- Free from petroleum plastics and synthetic fibres
- Organic and hypoallergenic
- Reusable or biodegradable
Many employers now provide free, sustainable period products in workplace bathrooms. It’s a small step that makes a big difference to comfort, confidence and sustainability.
What employers can do
Employers can play an important role by:
- Offering free, sustainable period products in workplace facilities
- Creating open conversations about menstrual health
- Training managers to understand how cycles can affect wellbeing and performance
- Supporting flexible working where possible
Mooncup already partners with major employers including Canva, Danone, Octopus Energy and Gymshark to provide sustainable products in workplaces across the UK and Ireland.
Final thoughts
Understanding your menstrual cycle isn’t just about periods – it’s about empowerment. Once you start tracking, you’ll see that every phase brings its own strengths. You can plan, rest, create and perform in ways that suit your natural rhythm.
“Working with your cycle isn’t extra or indulgent – it’s evidence-based, body-first and can transform how you feel every day.” – Emily, Mooncup
