Meet The Holistic Approach To Periods That Can Transform Your Cycle
With more than 84% of women experiencing painful periods, there’s no wonder why “that time of the month” is filled with negative connotations. As someone who doesn’t fall into the 84% percent noted in that study, I can still attest to factors like age, stress, and lifestyle affecting my menstrual cycle and the way I experience my periods. Gone are the days when my symptoms peaked at salty and sweet cravings, and in its wake, I’ve been introduced to cramping, low estrogen levels, and a heavier flow than I’ve experienced in all my years of having a period. Where I used to look at my periods as a time of the month when was indifferent, I am now feeling the effects and I can only imagine how the other 84% of women reporting period pain go through (more power to y’all, for real).
Two things changed the menstruating game for me. One, the conscious decision to look at my cycle for the full 28 days that it is (anywhere between 21-40 days is considered "normal.") instead of just the 5-7 days I am actually in the menstruation phase of my cycle. And two, looking into cycle syncing as a holistic way to change my relationship with my period and my cycle overall. You see, instead of acting in opposition to what I experienced during my periods, I could lean into it and restructure my life in a way that aligned with the different phases of my cycle, and therefore the different “seasons” I was in. When it comes to all that cycle syncing entails, ladies and gentlemen, this is just scratching the surface.
Berrion L. Berry, founder of Optimize Your Flo and menstrual health educator, explains, at its core that cycle syncing “is aligning different aspects of your lifestyle such as fitness, nutrition, wellness, and even business with the phases of your menstrual cycle.” And although the results could vary from person to person, it is still something she recommends to women and menstruators to see if it positively affects the way they experience their cycles. She adds that not only can cycle syncing transform your periods, but it can also evolve the way people with periods work.
“As more and more research is being conducted we’re finding things that are so unique. Did you know that there are times throughout the cycle perfect for brainstorming new ideas like during the menstrual phase?” Berry continues, “When practicing cycle syncing and understanding changes that happen, people can actually work more effectively and I think that’s incredible. Especially if you’re someone who’s looking to go from feeling burnout to embracing the soft life.”
Keep reading for the phases of the menstrual cycle and how to optimize each phase for ultimate alignment as well as potentially less painful periods.
The Phases of the Menstrual Cycle
Phase 1: Menstruation (Winter)
Phase 2: Follicular (Spring)
Phase 3: Ovulation (Summer)
Phase 4: Luteal (Fall)
Cycle Syncing During the Menstruation Phase (Days 1-7)
Menstruation is the “shedding of the uterine lining and when your period happens.” Berry notes that since the hormones are in an 'off' position during this time, your overall energy can feel low. Nourish the body with unprocessed, nutrient-rich foods and filtered water to keep your blood sugar and energy levels steady.
The Optimal Way to Nourish the Body:
"A good mix of lean proteins, healthy fats, and low GI carbs such as root vegetables, whole grain, and legume-packed stews, can support the energy-intensive process of menstruation."
The Optimal Way to Move the Body:
"Since your body is physically releasing, the best thing you can do is rest or active recovery. The reason you want to do this is so that you don’t apply additional stress (increased cortisol) to the body and create an inflamed, exhausted, or overwhelmed environment within the body.
"Light jogs, long hikes, a nice yoga flow for most people. If you’re someone who likes to train a lot, one of the best things you can do during this time is a low-intensity workout like Pilates as well, preferably mat Pilates.
Cycle Syncing During the Follicular Phase (Days 8-13)
The follicular phase is “the time between the end of the period and ovulation” and can be viewed as the “spring” season of your cycle. To prepare for ovulation, the body's hormone levels are on the rise as your egg follicles mature, Berry explains. In contrast to the low energy levels you might have felt during the menstruation phase, during the follicular phase, you may start to feel more energized.
The Optimal Way to Nourish the Body:
"Supporting your gut aids the body in processing estrogen and potential toxins that may be in your body. The more micronutrients you focus on getting during this time, the better. This is a good time to incorporate light, fresh and vibrant foods, such as salads and fermented foods like kefir, probiotic yogurt, or sauerkraut, which support gut health and detoxification."
The Optimal Way to Move the Body:
"During this time, since your hormones are beginning to rise, it’s the perfect time to pick back up on your workouts and training. Exercises like reformer Pilates, boxing, spin class anything a bit intense and vigorous is perfect for this. You may also want to consider adding a bit of resistance training in."
Cycle Syncing During the Ovulation Phase (Days 14-21)
Berry refers to the ovulation phase as “the main event” of your menstrual cycle as it is when the egg is released from the ovary. "During ovulation, hormone levels are skyrocketing and estrogen is the life of the party. It aids in the ovulation process along with a surge in LH. Our basal body temperature also increases during this time, which can impact increased energy levels."
She also adds that “ovulation is not always day 14 of a cycle no matter what you’ve been taught in the past. Ovulation can actually change based off so many things, so just make sure you know your body.”
The Optimal Way to Nourish the Body:
"Consuming foods that are nutrient-dense, but also refreshing like a smoothie bowl or salad is definitely a must. See, excess estrogen can have a negative impact on our cycle, including breast tenderness and increased spotting, however, consuming nutrients that support the liver to remove estrogen is good to include and are found in foods such as kale, broccoli, onions, garlic, and radishes."
The Optimal Way to Move the Body:
"During this time, since your hormones estrogen, LH, and testosterone have surged, it’s the perfect time to do those higher intensity workouts and anything that will have you actively sweating and increasing your heart rate. Exercises like spinning, sprinting, and heavy lifting are perfect during this phase."
Cycle Syncing During the Luteal Phase (Days 22-28)
The last phase of your menstrual cycle is “the time between ovulation and before the start of menstruation when the body prepares for a possible pregnancy if the egg is fertilized.” Berry continues, "During this phase, there's a shift in hormones, and around day 23 of your cycle, your body begins to prepare for the shed of the uterine lining. You may notice your cravings are a bit more intense, and you just want to eat everything in sight."
The Optimal Way to Nourish the Body:
"With estrogen on the decline and progesterone on the rise, you'll want to make sure that you focus on nourishing your body with additional nutrients like iron, magnesium, and zinc as well as complex carbs."
The Optimal Way to Move the Body:
"Since your body is preparing to physically release, the best thing you can do is low-intensity workouts and active recovery. The reason you want to do this is so that you don’t apply additional stress (increased cortisol) to the body and create an inflamed, exhausted, or overwhelmed environment within the body. I suggest light jogs, long hikes, or a nice yoga flow for most people."
How to Start Cycle Syncing
If you want to start cycle syncing and optimizing your period health, Berry has the perfect method to start. In her teachings, Berry recommends beginning your cycle syncing journey through a process of habit stacking where you optimize cycle syncing by building on basic healthy habits you've already mastered. Berry sums this process up with the statement, "Standardize before you optimize." Her step-by-step process to standardize healthy habits is as follows:
The O.N.E method:
- O is for "organize your meals in sync with your cycle;"
- N is for "nurture your adrenals" which Berry says means working out in sync with your cycle, making time to meditate, journal, or pray at least once a day, and getting on a regular sleep schedule;
- E is for "execute daily" which Berry created a checklist to help people with this step (download the checklist here).
After utilizing her method to standardize your healthy habits, Berry advises looking at where you are in your cycle to optimize your lifestyle habits according to the recommended lifestyle habits according to the phase you are in. For more specifics, check out her guide on fertility awareness here. "Once you know where you’re at in your cycle, I like to recommend people start with nutrition, then add fitness and wellness, but ultimately people can start with wherever they want," Berry shares.
If you are starting your cycle syncing practice and don't wish to go the DIY route, Berry has a wealth of resources, including classes that she advises period havers to take if they are looking for a step-by-step plan with all of the details. Learn more about her classes here.
For more information about cycle syncing and daily tips, follow Berry on Instagram or TikTok @berrionlberry.
Featured image by Kevin Kozicki/Getty Images
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Claudia Jordan, Demetria McKinney & Jill Marie Jones On 'Games Women Play' & Dating Over 40
What do you get when you mix unfiltered truths, high-stakes romance, and a few well-timed one-liners? You get Games Women Play—the sizzling new stage play by Je’Caryous Johnson that’s part relationship rollercoaster, part grown-woman group chat.
With a powerhouse cast that includes Claudia Jordan, Demetria McKinney, Jill Marie Jones, Carl Payne, Chico Bean, and Brian J. White, the play dives headfirst into the messy, hilarious, and heart-wrenching games people play for love, power, and peace of mind. And the women leading this story? They’re bringing their whole selves to the stage—and leaving nothing behind.
From Script to Spotlight
The road to Games Women Play started over 20 years ago—literally.
“This script was written 20 years ago,” Jill Marie Jones said with a smile. “It was originally called Men, Money & Gold Diggers, and I was in the film version. So when Je’Caryous called me to bring it to the stage, I was like, ‘Let’s go.’” Now reimagined for 2025, the play is updated with sharp dialogue and modern relationship dynamics that feel all too real.
Demetria McKinney, no stranger to Je’Caryous Johnson’s productions, jumped at the opportunity to join the cast once again. “This is my third time working with him,” she shared. “It was an opportunity to stretch. I’d never been directed by Carl Payne before, and the chance to work with talent I admire—Jill, Claudia, Chico—it was a no-brainer.”
Claudia Jordan joked that she originally saw the role as just another check. “I didn’t take it that seriously at first,” she admitted. “But this is my first full-on tour—and now I’ve got a whole new respect for how hard people work in theater. This ain’t easy.”
Modern Love, Stage Left
The play doesn’t hold back when it comes to the messier parts of love. One jaw-dropping moment comes when a live podcast proposal flips into a prenup bombshell—leaving the audience (and the characters) gasping.
Demetria broke it down with honesty. “People don’t ask the real questions when they date. Like, ‘Do you want kids? How do you feel about money?’ These convos aren’t happening, and then everyone’s confused. That moment in the play—it’s real. That happens all the time.”
Jill chimed in, noting how the play speaks to emotional disconnect. “We’re giving each other different tokens of love. Men might offer security and money. Women, we’re giving our hearts. But there’s a disconnect—and that’s where things fall apart.”
And then Claudia, of course, took it all the way there. “These men don’t even want to sign our prenups now!” she laughed. “They want to live the soft life, too. Wearing units, gloss, getting their brows done. We can’t have nothing! Y’all want to be like us? Then get a damn period and go through menopause.”
Dating Over 40: “You Better Come Correct”
When the conversation turned to real-life relationships, all three women lit up. Their experiences dating in their 40s and 50s have given them both clarity—and zero tolerance for games.
“I feel sexier than I’ve ever felt,” said Jill, who proudly turned 50 in January. “I say what I want. I mean what I say. I’m inside my woman, and I’m not apologizing for it.”
Demetria added that dating now comes with deeper self-awareness. “Anybody in my life is there because I want them there. I’ve worked hard to need nobody. But I’m open to love—as long as you keep doing what got me there in the first place.”
For Claudia, the bar is high—and the peace is priceless. “I’ve worked hard for my peace,” she said. “I’m not dating for food. I’m dating because I want to spend time with you. And honestly, if being with you isn’t better than being alone with my candles and fountains and cats? Then no thanks.”
Channeling Strength & Icon Status
Each actress brings something different to the play—but all of them deliver.
“I actually wish I could be messier on stage,” Claudia joked. “But I think about my grandmother—she was born in 1929, couldn’t even vote or buy a house without a man, and didn’t give a damn. She was fearless. That’s where my strength comes from.”
For Jill, the comparisons to her iconic Girlfriends character Toni Childs aren’t far off—but this role gave her a chance to dig deeper. “If you really understood Toni, you’d see how layered she was. And Paisley is the same—misunderstood, but strong. There’s more to her than people see at first glance.”
Demetria, who juggles singing and acting seamlessly, shared that live theater pushes her in a new way. “Every moment on stage counts. You can’t redo anything. It’s a different kind of love and discipline. You have to give the performance away—live, in the moment—and trust that it lands.”
Laughter, Lessons & Black Girl Gems
The show has plenty of laugh-out-loud moments—and the cast isn’t shy about who steals scenes.
“Chico Bean gets a lot of gasps and laughs,” Claudia said. “And Naomi Booker? Every scene she’s in—she’s hilarious.”
But the play isn’t just about humor. It leaves space for reflection—especially for Black women.
“I hope we get back to the foundation of love and communication,” said Demetria. “A lot of us are in protector mode. But that’s turned into survival mode. We’ve lost softness. We’ve lost connection.”
Claudia agreed. “We’re doing it all—but it’s not because we want to be strong all the time. It’s because we have to be. And I just want women to know: You can have peace, you can be soft. But stop bringing your old pain into new love. Don’t let past heartbreak build walls so high that the right person can’t climb over.”
Final Act: Pack the House
If there’s one thing this cast agrees on, it’s that this play isn’t just entertainment—it’s necessary.
“Atlanta is the Black entertainment hub,” Claudia said. “We need y’all to show up for this play. Support the arts. Support each other. Because when we pack the house, we make space for more stories like this.”
Games Women Play is more than a play—it’s a mirror. You’ll see yourself, your friends, your exes, and maybe even your next chapter. So get ready to laugh, reflect, and maybe even heal—because the games are on.
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Sterling K. Brown & Ryan Michelle Bathe Relationship Timeline
Sterling K. Brown and Ryan Michelle Bathe are one of our favorite Hollywood couples. We can't get over their adorable moments together on the red carpet and on social media. While they're both from St. Louis, they didn't meet until college, which they both attended Stanford. And the rest is as they say, history. Read below as we dive into their decades-long relationship.
Mid to Late1990s: Sterling K. Brown & Ryan Michelle Bathe Meet
Sterling and Ryan met as freshmen at Stanford University. "We were in the same dorm freshman year...that's kind of how we met," Ryan said in an interview with ET. "I was mesmerized," she said after watching him audition for the school play, Joe Turner's Come and Gone. Sterling revealed that The First Wives Club star was dating someone else, so they started off as friends.
"She got cast in the play as well, and we would ride bikes to rehearsal, and we would just talk. We found out that we were both from St. Louis. We didn't know that we were both from St. Louis, like, our parents went to rival high schools. We were born in the same hospital. Like, we were friends," he said.
The first few years of their relationship involved many breakups and makeups. However, they ended up graduating and attended NYU's Tisch Grad Acting Program together.
Early 2000s: Sterling K. Brown Tells Ryan Michelle Bathe She's 'The Love Of My Life'
The Paradise star opened up about telling Ryan that she was the one. "We broke up for three and a half years before we came back into each other's lives," he said. "She was on the treadmill working out, and I had this epiphany, 'I have to go tell this woman she's the love of my life.'"
"I go to her apartment, I tell her, and she's like, 'Well, I'm working out right now,' and I was like, 'No, I can see that—I'll just talk to you while you're on the treadmill,' and she's like, 'Well, I feel like going outside. So I'm gonna go on a run,'" he continued. "So I'm like dressed [in a suit], and she starts running through Koreatown, and I start running along with her. Brother had to work, but it was well worthwhile."
2006: Sterling K. Brown & Ryan Michelle Bathe Tie The Knot
The St. Louis natives eloped in 2006 and a year later held a larger ceremony. According to the bride, the best part of their wedding was the food. "The best thing about it was the food," she told ET.
"Can I just say, sometimes you go to weddings, and you get the winner-winner chicken dinner and you're like, 'I pay. OK, it's fine.' But I wanted people to remember their experience -- their culinary experience. So I was happy about that. The food was good."
2011: Sterling K. Brown & Ryan Michelle Bathe Welcome Their First Child
In 2011, Sterling and The Endgame actress welcomed their first son, Andrew. In a 2017 tweet, Sterling revealed they had a home birth. "An unexpected home delivery is something my wife and I went through ourselves with our first born, so this was round 2 for me!" he wrote while referring to a scene involving his character Randall, in This Is Us.
2012: Sterling K. Brown & Ryan Michelle Bathe Appear On-screen Together
A year later, the couple acted together on the Lifetime series Army Wives.
2015: Sterling K. Brown & Ryan Michelle Bathe Welcome Their Second Child
In 2015, Sterling and Ryan welcomed another son, Amaré. Sterling shared an Instagram post about their latest addition to the family. "1st post. 2nd child. All good! #imoninstagram," the Atlas star wrote.
2016: Ryan Michelle Bathe Joins Sterling K. Brown On 'This Is Us'
Ryan guest appears on her hubby's show, This Is Us.
Sterling K. Brown Reveals Ryan Michelle Bathe's Mother Didn't Like Him At First
During their sit-down interview for the Black Love series, Sterling revealed that Ryan's mother wasn't a fan of him, which caused friction in their relationship.
2024: Sterling K. Brown & Ryan Michelle Bathe Explain How Jennifer Lopez Once Broke Them Up
While visiting The Jennifer Hudson Show, Sterling and Ryan share their hilarious Jennifer Lopez break-up story. "We had just gone out, we were living in New York City, we were in grad school, and we had gone to see a Broadway play and we came back to my place and my roommate was playing the ["Love Don't Cost A Thing"] video on MTV," Sterling said.
"Now I'm a fan of Jennifer Lopez's dancing, and I was watching the video and I knew my young...21, 22-year-old girlfriend was looking at me watch the video. And I know I'm not supposed to have a reaction. In trying NOT to have a reaction, what had happened was, my eyes began to water."
Ryan jumped in, "Otherwise known as, TEARS! I turn around and my boyfriend is weeping, tears like big fat [tears]. And I'm looking and she's just a shakin' and a shimming, and he's just crying. I said 'Oh no, I got to go.' "
2024: Sterling K. Brown & Ryan Michelle Bathe Launch Their Podcast, We Don't Always Agree
The couple launched their podcast, We Don't Always Agree, where they disclose more intimate details about their love story.
Feature image by Chelsea Lauren/Shutterstock