
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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- Cycle Syncing: Everything You Need To Know – Forbes Health ›
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Luxury Hairstylist On Viral 'Hey Boo' Texts & Professionalism In The Hair Industry
As Black women, our hair is our crowning glory - whether we paid for it or not. We take pride in how we wear and take care of our hair. As with everything, hair care and hair styling have evolved over the years. Long gone are the days of Blue Magic (although I hear it’s making a comeback).
Now, we have a plethora of creams, oils, conditioners, shampoos, and stylists to choose from. Beyond wearing our natural curls, we have a range of options, from wigs and sew-ins to tape-ins, I-tips, and K-tips. So much choice! But you know what they say about too much of a good thing...
The Black hair industry has definitely blossomed in the last decade with a wave of new stylists and salons popping up all over the place. As much as I love that for us, many of these stylists have become the subjects of viral TikTok and Instagram tirades because of their alleged questionable behavior and bizarre rules.
Excessive policies, strange fees, long wait times, poor performance, and the infamous “Hey boo” texts. Beauty is pain, they say… xoNecole got to the root of these issues with luxury hair extensionist Dee Michelle, who’s been in the hair game for 20 years and runs a seven-figure business - all while being a mom of four.
Antonio Livingston
“I started my business with my career in the hair industry [at] very, very young age when I was maybe like eight...So, over the years, I've just built a very successful seven-figure business very quickly just by offering high-end services and creating great experiences for my clients, many of whom are high-profile professionals,” she said. “I'm also a mother of four, including a set of triplets, which inspires me daily to show what's possible with my hard work and focus.”
Dee’s business has gone viral on social media because of what many call outrageous prices for her invisible K-Tip installs.
“When I developed my invisible K-tip extensions technique, I made sure that it wasn't just about the hair or the style, but about providing a high-end experience from start to finish. So, my clients just aren't paying for the extensions or just the style itself, but they're investing into my meticulous, seamless craft and premium hair sourced from the best suppliers…I've spent so many hours mastering my craft, creating this seamless method that gives my clients long-lasting natural results, and my pricing just reflects that - the value of my expertise and the exclusivity of the service.”
The K-tip specialist stands on business when it comes to catering to her clients and giving them an experience worth the cost.
“And it's just important for me to also say that my clients are high-profile individuals who value quality, their privacy, and their time. They want a service that fits into their lifestyle and their time. They want things that deliver perfection. And I deliver that every single time.”
I’m sure we’ve all seen the various TikTok rants about people’s nightmare experiences with stylists and uttered a silent “FELT!” We asked Dee her opinion on a few nightmare scenarios that beg the response, “please be so forreal."
On stylists charging extra to wash clients’ hair:
“I think they should just include it in the price, to be honest. Because I feel like when clients go to a stylist, they're expecting you to wash their hair. Personally, if I see that washing is extra, I just wouldn't go to the salon because it just shows a lack of professionalism, in my opinion, and a lack of experience.”
“I think they should just include it in the price, to be honest. Because I feel like when clients go to a stylist, they're expecting you to wash their hair. Personally, if I see that washing is extra, I just wouldn't go to the salon because it just shows a lack of professionalism, in my opinion, and a lack of experience.”
On ‘deposits’ that don’t go towards the cost of the service:
“I think that's kind of weird, too, for deposits to not be like a part of the service. I've seen people have booking fees and I just don't understand it, to be honest. I disagree with that kind of policy…By all means, people should do what works for them, but to me, it doesn't make sense. Why does somebody have to pay a fee just to book an appointment with you? I don't get it. It feels like exploitation.”
On stylists charging extra to style (straighten/curl) wigs, sew-ins etc., after installing:
“I don't get it. Clients come to us to get their hair done, to get it styled. So why is it extra for you to style it? If you're going to charge extra, just increase your price. I feel like it could be just a lack of confidence in those stylists, feeling like people won't pay a certain price for certain things, or just their lack of professionalism as well, because people are coming to us to get styled.”
On the infamous “Hey boo” text stylists send to clients when they need to cancel/reschedule:
“Professionalism in any industry, especially the beauty industry, is everything. So texting a client the, “Hey boo” is so unprofessional, and it's damaging to the client-stylist relationship. Clients book their appointments expecting a level of respect and care, especially when they're investing their time and money and a service. And I get it, emergencies happen, we're all humans. However, it should be done with a formal apology and a clear explanation.”
“Professionalism in any industry, especially the beauty industry, is everything. So texting a client the, “Hey boo” is so unprofessional, and it's damaging to the client-stylist relationship. Clients book their appointments expecting a level of respect and care, especially when they're investing their time and money and a service. And I get it, emergencies happen, we're all humans. However, it should be done with a formal apology and a clear explanation.”
We know all too well what kinds of things will keep us from ever gracing certain hairstylists’ chairs with our butts again. So, what should hairstylists do to provide a good service to their clients? What is good hairstylist etiquette?
“For one, being on time is an important rule for stylist etiquette. It's just not okay to require your clients to be on time, and you're not on time. Also, communication. Being able to communicate clearly, respectfully, and professionally, whether that's in person, via text, or on social media. Style is etiquette. Appearance matters. So just maintaining a clean, polished, and professional look. Clients respect you more whenever your appearance reflects your work. There's just so many things, but another thing I would say is active listening. So, being able to pay close attention to what your client wants and also clarifying any questions that they might have. Just to ensure that they feel heard and to minimize any misunderstandings.”
Dee also shared some red flags to look out for when considering a new stylist.
“Even me as a client, if I'm booking somebody and they have a long list of rules, I don't even book with them. That's, for one, just such a huge turn-off. Also, stylists who have inconsistent or unclear pricing, that's a red flag. People who change their rates too much without an explanation. Poor communication. So, if a stylist is responding very slow or responding unprofessionally, or giving vague answers to questions, that can make clients question whether or not they are respecting their time and their needs.
Another red flag - an inconsistent or low quality portfolio. And I feel like, I see this a lot with stylists stealing other people's work, and their portfolio on social media is just very inconsistent.”
We couldn’t let Dee go without getting the tea on what styles she predicts will trend in 2025.
“I feel like people are going back to natural-looking styles. So, a lot of people are ditching the wigs, the lace fronts, things like that. People are still wearing them, of course, but it is becoming more of a trend to embrace your natural hair and something that's not looking too fake. That’s one thing that we're going to be seeing a lot. I would say a lot of layers are coming back, heavy layers. Those are becoming really, really trendy. And people are leaning more towards platinum-colored hair. I've been seeing lots of like blondes coming out. Also, jet black is always going to be a trend. But I would say more like natural colors, but natural colors that are still making a statement.”
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Feature image by Antonio Livingston.
Can You Really Make Your Hair Grow Faster? Depends On How You Look At It.
Four years ago, I wrote an article for the platform entitled, “Let's Gain An Inch A Month Of Hair Growth 'Til December, Shall We?” The main reason why I did it was because, I feel like almost every week, I will see someone on social media (male and female alike) say that Black women aren’t able to grow long hair — and boy, does it truly piss me off.
If I’ve said it once, I’ve said it a trillion times before: So long as your hair is growing, you can grow long hair. It might take longer than other people, yes — and I will get to win why in just a moment. However, more than anything, what affects length is length retention, and what impacts that is if you’re doing things that result in you losing the ends of your hair at about the same speed as the roots of your hair are growing in.
So, what are you saying, Shellie? If I really want some serious inches and/or I want my hair to grow faster, there are ways to do it? Believe it or not, the short answer to that is “yes.” Adding to that initial yes, YES, you will need to be methodical. YES, you will need to be consistent. YES, you will need to be patient. Yet if you’re willing to make that type of commitment and then apply at least 3-4 of the following 10 suggestions, you really could end up reaching hair goals that you’ve never been able to reach before.Inches upon inches…and even a bit faster than what you’ve been accustomed to experiencing.
I’ll Be Real With You: Genetics Dictates Speed, Texture, Color and Length — to an Extent
Okay, so let’s first get into something that can’t be helped via any tip or hack: genetics. When it comes to things like texture, color, density, and, to a certain extent, length — yes, that is predetermined by your DNA. This means that the reality is, the reason why some people can get hair down to their butt while others can’t seem to get past their bra strap is because hair has a growth cycle and some people’s anagen phase (the phase that literally determines how long your hair will grow) is simply longer than others.
When it comes to this, in particular, it’s also important to keep in mind that diet, age, and the condition of your health can also play a role in lengthening or shortening your anagen phase; however, so long as your hair is growing 1/4”-1/2” a month and you are able to retain length, you should be able to at least get a very nice lob (long bob) going.
Also, while we’re here, please don’t fall for the STRAIGHT UP LIE that only other ethnicities have longer anagen phases. Aside from the video that you just watched, examples like these here, here, here, here, here, here and here and here are living proof that regardless of ethnicity or texture, some women have hella long anagen phases — including many Black women.
And what about speed (which is the main focus of today’s piece)? Well, although there are some things that you can do to stimulate your hair follicles, which could get them to grow a bit faster, the main thing that you should be concerned with is taking such good care of your hair that you don’t end up breaking it off or causing it to weaken — because strong hair that can retain length is going to give the impression that your hair is growing faster because you aren’t losing any more of it than you actually should (which shouldn’t be more than 50-100 strands on a daily basis, by the way).
So, with all of the science stuff out of the way, here are 10 things that you can do that will either stimulate hair growth or help you maintain the locks that you’ve already got.
10 Proven Ways To Grow Your Hair Faster
1. Take a Multivitamin
When it comes to the gaslighting of health-related issues in this country — geeze, where do we start? For instance, how wild is it that “some folks” believe that taking a multivitamin is pointless? Meanwhile, pharma will push commercials down our throats — meds that come with side effects that are oftentimes worse than the health problem that it’s supposed to treat, to begin with. Not to mention the fact that research shows that over 90 percent of us don’t get enough vitamin D, almost 90 percent of us could use more vitamin E, 50 percent of us need more magnesium and around 40 percent of us are deficient as it relates to calcium as well as vitamins A and C.
So yes, while maintaining a healthy diet is the best way to get your system what it needs, if you want to “fill in some gaps,” a multivitamin can certainly be beneficial.
As far as your hair goes, your tresses need: zinc for healthy hair follicles; vitamin A to keep your scalp well-moisturized; vitamin C to boost collagen (and give your hair more elasticity); biotin to prevent hair thinning and hair loss; iron to provide your hair follicles with oxygen, and vitamin E to keep your scalp healthy and your hair moisturized — goodness! Instead of taking a lot of different supplements, decide instead to knock all of these nutrients out by taking one multivitamin on a daily basis. A list of some highly recommended brands can be found here.
2. Consume More Protein
Your hair is made up of mostly protein (keratin, to be exact), so it definitely needs some of that in order to thrive. In fact, some health experts say that if your hair isn’t growing at the rate that it should, it could be because you don’t have enough protein in your system. That said, if you’re a meat eater, steak, lamb, chicken, and turkey can all do your hair a lot of good. If you’re not, I actually penned an article with you in mind a while back. Check out “Vegetarian Or Vegan? Check Out These High Protein Foods.” when you get a chance.
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3. Try Some Coffee Beans on Your Scalp
In my opinion, coffee is always going to be a polarizing topic. On one hand, if you drink too much of it, it can cause a few problems with your health (check out “Your Morning Coffee May Be Causing More (Health) Issues Than You Think”). On the other, if you’re looking for ways to incorporate it into your beauty routine, it can bless you in some pretty unexpected ways (check out “Why Caffeine Is Great For You On The Beauty Regimen Tip”).
Take your scalp, for example. Using coffee as a hair rinse can help to keep the pH level of your scalp where it’s supposed to be. Also, if the beans are ground up, you can exfoliate your scalp with them in order to remove dead skin cells and product buildup so that your hair follicles are able to grow — sometimes faster since the caffeine that’s in coffee can help to stimulate hair growth.
4. Add Oil to Your Shampoo
When your hair is dry, that can lead to breakage because moisture is critical when you’re trying to keep some inches on your head. And you know what? When you shampoo your hair, although it’s cleansing your scalp and tresses (and stimulating your scalp which can help your hair to grow a bit faster), it’s also stripping your hair of its natural oils — and that isn’t a good thing.
A hack? Add a carrier oil like rosemary, olive, avocado, jojoba, or soybean, so that your shampoo won’t be able to dry your hair out so easily or much. (P.S. This is also a great tip if you don’t have a lot of time to deep condition your hair sometimes.)
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5. Never Go Without Bond Builder
Another article that I want you to check out when you get a chance is “Everything You Need To Know About Bond-Building Your Hair.” Listen, my life (hair-wise) has totally changed ever since I added this extra step into my wash day. That’s because bond-building products are able to reduce breakage, make your locks stronger, decrease frizz, make your hair softer and more manageable, and even help to protect your cuticles — especially if your hair happens to be color-treated. I’m telling you, if you didn’t get anything else out of this read, get you some bond-builder products.
My (current) personal favorites are Marc Anthony's Repairing Hair Mask, Repair Bond + Rescuplex, and Repairing Leave-In Conditioner. Just for the record.
6. Apply an Essential/Carrier Oil Blend to Your Scalp and Ends
It can never be said enough that the ends of your hair are the oldest parts of it. And so, if you don’t take care of them, I don’t care how fast your hair grows out of your scalp, you aren’t going to see much progress because your ends will be weak, split, or snapping off left and right. Something that you can do to avoid all of this is to apply an essential oil and carrier oil blend to them. For instance, a mixture of rosemary and cedarwood will not only strengthen your ends, it’s great for your scalp in the sense that it will help to increase blood circulation to your hair follicles (which can help your hair to grow faster) as well as soothe your scalp if it happens to be itchy and/or irritated.
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7. Use a Conditioning Spray on a Regular Basis
Something else that I would definitely do a free commercial for: Bronner Brothers's Smooth Sheen Conditioning Spray. Whew, chile! Since my hair can never seem to retain enough moisture (check out “Is Your Hair Dry No Matter What You Do? I Can Relate.”), this spray has been a real lifesaver in between wash days because, even though it “acts” like a regular oil sheen, I’ve yet to come across a spray (that isn’t wet) that keeps my hair super soft and manageable. Yeah, if your locks are on the drier side and you don’t want to add water to them, a conditioning spray is definitely the way to go.
8. Be “Drink Conscious”
A couple of years ago, I read an article that said that when men consume, even one soda on a daily basis, that could make them more susceptible to hair loss. That got me to wondering about what can be consumed that will help with hair growth. Carrot juice is like a multivitamin for your hair thanks to the vitamins A, B, C, and E that are in it to keep it strong as well as the antioxidants that help to increase blood flow; the high amount of water, as well as the potassium, iron, amino acids and vitamins C and K, help coconut water to deeply hydrate your scalp, strengthen your hair and reduce the potential for hair loss, and the properties in green tea can help to prevent hormonal hair loss.
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9. Massage Your Scalp (at Night)
Throughout this article, I’ve mentioned a few things that you can do to stimulate blood circulation to your scalp and hair follicles. I’ve also said that when you do that, it can help to speed up hair growth to a certain extent. Well, out of all of the things that you can (and should) do to accomplish this particular mission, giving yourself a scalp massage, at least a couple of times a week (for 10-15 minutes each time), is probably the most effective.
It reduces head tension and stress, helps to strengthen your hair over time and it can even make your hair strands thicker. My two cents would be to warm up an essential oil like lavender, thyme, or peppermint, add it to a bit of grapeseed oil (which is packed with antioxidants), and then use your fingertips to gently rub your scalp. Not only does it feel amazing, the oils will deeply condition and nourish your hair in the process.
10. Reduce Your Stress Levels
If you’ve heard before that stress can lead to hair loss and even premature graying — that’s not a myth; it’s totally true. As far as hair loss (and growth) goes, that’s because, when your cortisol levels are elevated, that can extend your hair’s resting phase — which basically means that it can “stunt” your hair’s progress. And chile, from where I’m sitting, that’s just one more reason to determine that you will not allow any person, place, thing, or idea to stress you out this year! Not only is it not good for your health, but it could also totally wreck your hair goals. And nothing is worth that, right? Precisely.
Chill out. Grow hair. That’s the motto for this year, sis. Straight up.
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Featured image by Manu Vega/Getty Images