Vacation! Finally! And then the mood crash: you get your period.
That’s the perfect moment to dig deeper into understanding your cycle. Coach and cycle expert Carolina Spieß shows how to tune into your inner seasons, match them with what’s happening outside – and enjoy more energy, self-care, and summer joy.
Because the menstrual cycle is so much more than just the days we bleed. It’s a complex interplay of hormones that influences our body, mood, energy, and even our thinking – every single day.
Four phases – and each can be summer
On average, a cycle lasts 28 days, but it can range from 21 to 35 days. It has four phases – like your own set of inner seasons:
- Menstruation = Inner Winter
Hormones low, energy in saving mode. Retreat and reflection – rather than all-night parties. Heat can feel extra draining here. - Follicular Phase = Inner Spring
Estrogen rises, so does your confidence. You feel like trying new things, meeting people, starting projects. - Ovulation = Inner Summer
Social high, confidence boost (yes, your face even looks more symmetrical). - Luteal Phase = Inner Autumn
Progesterone brings calm and focus – but also a higher body temperature. Perfect for ticking off tasks, less ideal for city marathons.
Summer + cycle = more than weather
We all know: vacations are often booked way in advance, and no one wants to reschedule. But you can tweak your holiday program: instead of power-walking through a hot city all day, choose water activities, shady parks, or simply plan longer breaks between sightseeing highlights.
Heat is a stress factor – especially in certain phases of your cycle. It raises the stress hormone cortisol, which in turn inhibits the production of progesterone. The result: irritability, fatigue, PMS in deluxe mode. If you know your inner seasons, you can adjust – and make your holiday fit your body, not the other way around.
Carolina’s anti-heat formula: hydrate, find shade, take breaks – and keep plans realistic.
Plan your holiday like a cycle queen
No matter when your vacation falls – a little cycle knowledge lets you shape your plans to match your energy:
- Menstruation (Inner Winter): Quiet days, beach lounging, reading.
- Follicular Phase (Inner Spring): City trip, road trip, action.
- Ovulation (Inner Summer): Big events, important meetings, dates.
- Luteal Phase (Inner Autumn): Wellness, me-time, gentle workouts.
From “push through” to “I know my rhythm”
Cycle knowledge is pure self-care. It explains why you might want to stay in the shade today and lead the party tomorrow – without beating yourself up for it.
To know where you stand, Carolina suggests this quick check:
- Tracking App – Great for a general overview, but not foolproof. It gives you a rough phase estimate but can’t replace observing your own signals.
- Journal – Note daily how you feel mentally and physically. After a few cycles, you’ll see patterns: when you’re more social, when you need more rest.
- Read Your Body’s Signals – A slight temperature rise after ovulation or changes in cervical mucus (clear and fluid around ovulation, creamier before and after) reveal your phase – no app needed.
This way, you’re not just asking the calendar – you’re using your body as your most reliable guide.
Caro's 3 summer hacks
Even if your summer can’t fully revolve around your cycle, these small but powerful strategies can boost your wellbeing:
- 💦 Hydration first – water, water, water.
Your body needs more fluids in the heat and in certain phases (especially the luteal phase) to support circulation, energy, and hormone balance. Start each morning with a big glass of water and sip throughout the day – ideally before you feel thirsty. - 🧘🏻♀️ Listen inward – what feels good right now?
Instead of sticking rigidly to plans, ask yourself: “What does my body need today?” Maybe it’s an early finish, a walk in the shade, or a day without social overload. Your body gives you signals – pay attention to them. - ⚡️ Live the rhythm – small tweaks, big impact.
You don’t have to overhaul everything: a few shifted appointments, intentional breaks, or adjusted activities are often enough to align better with your energy. Schedule action in your power phases and rest in your slower ones – that way, you make the most of your strengths.
🎙 Want to know how your cycle also impacts your work performance? Find out more about Carolina Spieß in the Belle&Yell Marketplace – and start living your summer in sync with your inner seasons. 🌞💃
