Flow: The Most Empowering 'Biohack' Every Woman Needs to Know
- Dan Cooper
- Sep 2
- 4 min read
Do Less and Get More Done by Living in Sync with Your Cycle
Before I discovered WomanCode by Alisa Vitti, I read Change Your Thoughts, Change Your Life by Wayne Dyer—his interpretations of the Tao Te Ching by Lao Tzu. One sentiment that stood out (and frankly annoyed me at the time) was:
“Do less and get more done.”
As a teacher working 50+ hours a week, juggling side hustles, homeownership, and an ever-growing to-do list, this phrase felt like a cruel joke. Do less? I could barely keep up with everything!
But then, I read WomanCode, and everything clicked. This book explained how the female hormonal cycle affects every aspect of our lives—from energy levels and metabolism to productivity and mental clarity.
I was shook when I learned about birth control’s effect on my body—not just the potential health risks, but how it robbed me of my natural cycle, my fifth vital sign (a term I later discovered in The Fifth Vital Sign by Lisa Hendrickson-Jack).
Before this, I saw my period as a curse—painful, inconvenient, and something to dread every single month. But when I started syncing my lifestyle with my cycle, everything changed:
✔ I stopped pushing through exhaustion and started planning my work, social life, and workouts around my natural energy shifts.
✔ I scheduled deep rest during my menstrual phase—no unnecessary meetings or commitments.
✔ I planned high-energy tasks and social events during my follicular and ovulatory phases.
✔ I started making more money, felt more productive, and felt more connected—to myself, my body, and my relationships.
And here’s the best part: I wasn’t even doing more. I was simply doing the right things at the right time.
And I’m not the only one—I’ve seen women reverse PCOS, regain fertility, and heal hormonal imbalances just by working with their cycles instead of against them.
Why Living According to Your Cycle is the Most Empowering Biohack for Women
For decades, fitness, nutrition, and productivity advice has been based on male physiology, which follows a 24-hour cycle. Meanwhile, women’s bodies operate on a 28+ day cycle—a completely different rhythm.
We’ve been told to hustle harder, push through, and grind every single day at the same intensity—but that advice doesn’t work for us because our hormones (and needs) fluctuate throughout the month.
Cycle syncing isn’t about doing less—it’s about doing the right things at the right time. When you align your movement, food, work, and self-care with your natural rhythms, you experience:
✔ More energy & better focus (without forcing it)
✔ Less burnout, stress, and PMS symptoms
✔ A boosted metabolism & improved hormone balance
✔ Stronger workouts & easier recovery
✔ More productivity with less effort
Instead of forcing yourself into a rigid routine, what if you flowed with your body’s natural energy shifts?
Your Cycle is Your Superpower
Imagine optimizing your life—not by doing more, but by syncing with your body’s natural rhythm.
Each phase of your cycle impacts your energy, metabolism, brain function, and mood. Instead of pushing through exhaustion and wondering why you feel different week to week, cycle syncing helps you align your lifestyle with your biology.
Here’s how each phase works:
🌑 Menstrual Phase (Days 1-5) | Rest & Reflect
Your body is shedding and detoxifying. Energy is at its lowest, making this the perfect time to slow down, reflect, and recharge.
✔ Best workouts: Walking, yin yoga, stretching (gentle movement only!)
✔ Best foods: Warm, nourishing meals (soups, stews, iron-rich foods)
✔ Best activities: Journaling, vision planning, minimizing commitments
🌱 Follicular Phase (Days 6-14) | Renew & Create
Estrogen rises, bringing fresh energy, creativity, and motivation. This is your "spring" phase—perfect for starting new projects and trying new workouts.
✔ Best workouts: Strength training, HIIT, endurance workouts
✔ Best foods: Light, fresh foods (lean proteins, greens, fermented foods)
✔ Best activities: Brainstorming, networking, organizing, big-picture planning
☀️ Ovulatory Phase (Days 15-17) | Shine & Connect
Testosterone and estrogen peak, giving you high confidence and social ease. You’ll feel strongest in your workouts and sharpest in conversations.
✔ Best workouts: PR attempts, HIIT, powerlifting, high-intensity cardio
✔ Best foods: Light, protein-rich meals (quinoa, salmon, eggs)
✔ Best activities: Public speaking, social events, date nights, negotiations
🍁 Luteal Phase A (Days 18-28) | Focus & Strengthen
Progesterone rises, making you more detail-oriented and introspective. Your metabolism increases, and you naturally crave comfort foods and slower movement.
✔ Best workouts: Strength training, pilates, long walks
✔ Best foods: Warming, nutrient-dense meals (sweet potatoes, dark chocolate, healthy fats)
✔ Best activities: Organizing, finishing projects, setting boundaries, deep self-care
🍂 Luteal B (Days 25-28) | Release & Surrender
Your hormones drop, which can bring fatigue, cravings, and heightened emotions. Reduce commitments, plan for self-care, and give yourself grace.
✔ Best workouts: Gentle yoga, mobility work, walks in nature
✔ Best foods: Slow-digesting carbs, grounding meals
✔ Best activities: Emotional check-ins, quiet time, prioritizing rest
The Takeaway: Flow, Don’t Force
Instead of forcing yourself into the same routine every week, learn to flow with your natural energy shifts. You’ll get better results with less effort—all while feeling more aligned, powerful, and in control of your life.
Your cycle is not a burden—it’s your superpower. When you learn to work with your body instead of against it, everything shifts. You stress less, get more done, and move through life feeling more energized, balanced, and in control.
And just a reminder—this isn’t about doing more. It’s about doing things differently in a way that actually supports you. Instead of fighting exhaustion or wondering why some weeks you feel unstoppable while others you struggle to keep up, cycle syncing gives you the tools to move through life with ease.
🌿 Want to dive deeper?
✨ This is just scratching the surface. Inside my free guide, Do Less & Get More Done, I break down exactly how to align your workouts, nutrition, and productivity with your cycle—so you can feel energized, balanced, and in control of your life.
Because when you start living in sync with your cycle, you stop feeling like you’re running on empty—and start thriving.
Are you ready? Let’s flow.
Stay wild & be well,
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