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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It’s officially Miss Keri, Baby season again—and if you ask us, it’s been a long time coming. After 15 years away from the music scene, Keri Hilson has returned not only with a brand-new album, but also a captivating new role in Lifetime’s Fame—the latest installment in The Temptations film franchise.
Between the album We Need to Talk: Love and her leading role in Fame, this isn’t just a comeback—it’s a rebirth. The Grammy-nominated singer-songwriter turned actress is letting us into her world like never before, unpacking themes of vulnerability, healing, and inner strength with grace, grit, and raw artistry.
Now streaming on Lifetime, Fame follows two superstar sisters—played by Keri and singer/actress Keshia Chanté—as they navigate the cost of stardom, sibling rivalry, and the dark side of desire. The film also stars Romeo Miller, Ecstasia Sanders, Nathan Witte, and Sophie Carriere, and is executive produced by Derrick Williams and Adriane Hopper Williams of the Seven Deadly Sins franchise.
As for the music? We Need to Talk: Love is a three-part album (Love, Drama, Redemption) that tells the story of a woman who’s been through it—and has risen from the ashes. “It was time to speak for myself,” Keri says.
We sat down with Keri to talk about her return to music, her passion for acting, the emotional depth of Fame, and how she’s learning to care for herself amidst the chaos.
From R&B Queen to Drama Star: Keri Gets Into Character
“Even though she’s famous—as am I—it was really her humanity that I wanted to portray.”
Keri plays Cherish, one half of a superstar sibling duo who must confront their fractured relationship in the wake of a traumatic robbery. For Keri, the role was more than a character—it was a psychological study.
“I enjoy departures from reality. That’s why I love acting,” she shares. “Psychology is one of my favorite things in life. I became a writer because I’m an observer of human nature, emotion, and behavior. I think I did a good job showing her humanity.”
The Fame Isn’t Always Worth the Price
“Keep the main thing the main thing.”
Keri doesn’t sugarcoat the industry. When asked about what Fame reveals about the dark side of celebrity culture, her answer is clear:
“It’s a cautionary tale. It reminds you to keep your family close and not allow anything to come between them—especially in pursuit of success. Keep the main thing the main thing. For me, that’s family, love, spirituality, and values.”
Three Chapters, One Story: Love. Drama. Redemption.
“I’ve shed the fear. It was time to tell my own story.”
Released April 18th, We Need to Talk: Love is Keri’s first album in 15 years—and a deeply personal one at that. The three-part project (Love, Drama, Redemption) represents a timeline of healing and growth.
“I’m finally in a place where I’m able and willing to open up more,” she says. “For a while, I became really guarded—shell-shocked, even—after making mistakes in the public eye. Whether it’s all your fault or not, the scrutiny takes its toll. But now, I’ve shed that fear. It’s time to tell my story.”
Cooking, Walks, and Recalibrating in the Chaos
“I’m not doing the best job—but I’m doing what I can.”
Between eight-hour rehearsals, press runs, and music releases, Hilson admits she hasn’t quite figured out the balance yet—but she’s trying. For her, the key is carving out small rituals of normalcy.
“I enjoy cooking. That’s my sanctity,” she says. “I’ll go home, take my makeup off, put on my rehearsal clothes, and cook a meal. I take walks. I run. These little things help me feel like myself again.”
Art Imitates Life (and Album Tracklists)
“Cherish goes from Love… to Drama… to Redemption.”
Asked which album chapter her Fame character would fall into, Keri doesn’t hesitate. “She fits into all three,” she says. “You see her go from love, to drama, to redemption. That arc mirrors the journey of so many women who’ve had to navigate pain and find their way back to themselves.”
No Pressure, Just Art: Keri Wants You to Feel Something
“Just enjoy the art. That’s it.”
After all the time, patience, and healing, Keri isn’t asking for much. She just wants fans to press play—and feel something.
“I just want people to enjoy what they’re seeing and hearing. Enjoy me on screen. Enjoy me through their ears. People have waited, and I feel blessed by that. That helps me keep it all pure and simple.”
As Keri Hilson steps boldly back into the spotlight, it’s clear this era is all about alignment, artistry, and authenticity. With Fame airing on Lifetime and the first chapter of We Need to Talk: Love setting the tone, we’re more than excited to see what’s next.
As she continues to unfold the album’s next two chapters—Drama and Redemption—one thing’s for sure: this isn’t just a comeback. It’s a reintroduction. And we’ll be watching, listening, and cheering her on every step of the way.
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