How to Regulate Your Menstrual Cycle Naturally (Without the Pill)
Hey girl hey!
This is a personal note from me to you telling you that if your period is showing up late, skipping months, or dragging on for weeks—you’re not alone!
Irregular menstrual cycles are incredibly common, especially for women dealing with PCOS, stress, post-birth control symptoms, or hormonal imbalances.
But here’s the truth: the pill is not the only way to regulate your cycle.
Infact, you can support your cycle naturally by working with your body instead of suppressing its signals.
Here’s how to start regulating your menstrual cycle—without synthetic hormones.
1. Nourish Your Hormones With the Right Foods
What you eat directly impacts your hormonal health. Blood sugar balance is foundational—when your insulin is dysregulated, your sex hormones follow suit.
**Focus on:**
– Whole, unprocessed foods
– High-quality (grass-fed/pasture-raised or wild-caught) protein in every meal (think eggs, legumes, poultry, seafood)
– Healthy fats like olive oil, ghee, nuts, seeds, and avocados
– Fiber-rich vegetables to support estrogen detoxification
Avoid ultra-processed foods (yes, your packaged goods have to go, I’m sorry), refined carbs, and inflammatory oils, as they disrupt hormonal communication.
🛒 **Need help getting started?** My [Cycle Nourishment Bundle](#) includes meal plans and recipes to support your hormones naturally.
2. Ditch the Blood Sugar Rollercoaster
One of the biggest root causes of irregular cycles is insulin resistance—especially in women with PCOS.
**To regulate blood sugar:**
– Eat within 90 minutes of waking
– Pair carbohydrates with protein and healthy fat
– Avoid skipping meals
– Incorporate cinnamon, apple cider vinegar, and magnesium-rich foods
Stable blood sugar = balanced hormones = better ovulation = regular periods.
Below is what happens when our blood sugar spikes and drops – we are left with feeling what we popularly know as being ‘hangry’. And the cycle continues if we don’t put effort toward balancing out blood sugar.
3. Sync With Your Infradian Rhythm
Your menstrual cycle isn’t just about your period. You have four phases—menstrual, follicular, ovulatory, and luteal—and each one has different needs.
**Try this:**
– Eat warming, grounding foods in your luteal & menstrual phases
– Schedule strength training during the follicular phase
– Garner the strength and charm of your ovulatory period to socialize, make presentations, ask for that raise, or go on that date
– Opt for lighter movement and more rest when bleeding
This cyclical living approach supports hormone production, detoxification, and nervous system regulation—all of which affect your cycle.
Want to learn how to live cyclically?
I cover this and give you tools to implement cyclical living in my 4-week hormone reset course, Cycle Strong. You’ll learn how to align your food, movement, and lifestyle with each phase of your menstrual cycle—so you can feel energized, balanced, and in sync all month long.
👉🏽 Explore Cycle Strong
4. Support Your Liver & Gut
Your liver processes excess hormones (like estrogen), and your gut eliminates them. When either is sluggish, hormone imbalance is inevitable.
Even though it has so much support. Your liver remains the undisputed champion of detoxification.
Your liver is responsible for metabolizing excess estrogen, toxins, medications, and even stress hormones. When it’s overburdened, it struggles to keep up—and that backup can show up in your cycle.
Women today are constantly exposed to endocrine-disrupting chemicals, processed food, alcohol, chronic stress, and nutrient-depleting birth control—all of which place an extra load on the liver. Over time, this burden slows down its detox capacity. When your liver can’t clear out hormones efficiently, estrogen dominance, fatigue, breakouts, and heavy or painful periods often follow.
**Daily support looks like:**
– Bitter greens (dandelion, rocket, arugula)
– Cruciferous vegetables (broccoli, cauliflower, cabbage)
– 1-2L of water per day
– Dry brushing, castor oil packs, or light movement
A healthy gut + efficient liver = clear hormonal pathways.
5. Reduce Stress & Prioritize Sleep
Cortisol (your stress hormone) directly interferes with ovulation. If your body thinks you’re in danger (hello chronic stress), it will delay or suppress your cycle.
**Try:**
– Daily morning sunlight
– Sleep by 10:30 PM
– 5 minutes of breathwork or meditation daily
– Adaptogens like ashwagandha or tulsi (check with your practitioner first because if taken at incorrect times, it can mess with your circadian rhythm)
When your nervous system feels safe, your hormones follow suit.
Final Thoughts
Your body wants to ovulate. It wants to cycle. When you give it the nourishment, rhythm, and support it’s craving—it will respond.
You don’t need synthetic hormones to find balance. You just need a plan that honors your biology.
Want to skip the guesswork? Explore my [Cycle Strong program](#) or work with me 1:1 inside the [Menstruation Matters Signature Program](#).
You deserve to feel empowered in your cycle. Let’s get you there.
