Day 1: Nourish & Ground
The Most Important Notes:
Always double cleanse. The first cleanse is essential for the visible dirt – makeup, sweat, oil. The second cleanse is for what’s unseen to the naked eye – buildup, photoreactivity, oxidative stress.
This is not medical advice or a substitute for medical visits. Please seek medical attention in case of an emergency. Consult with a medical professional before starting new activity, nutritional supplements or introducing new dietary restrictions.
Hormone levels are not the same for everyone and you should always seek a medical professional if you experience hormone levels, stress levels, or menstrual cycle fluctuations that are not typical or do not reflect average results.
If you have allergies or sensitivities to any foods, ingredients, or products, do not adopt those suggestions in this plan. Please skip the step or find safe alternatives that are suitable for you.
Full routine for Day 1 of your cycle — often referred to as the first day of menstruation — blending hormone awareness, skincare, nutrition, activity, and lifestyle.
Day 1 – Nourish & Ground
Cycle Phase: Menstrual Phase
The beginning of a new cycle is time to support your body with grounding rituals that prioritize comfort, hydration, and restoration. Low hormone levels can leave you feeling low-energy, emotionally sensitive, and physically fatigued.
Morning Skincare Routine: Soothe + Hydrate
Cleanser: Use oil-free, hydrating cream, or milk cleansers to avoid stripping the skin. (Babor HY-OL Cleanser & Phyto HY-OL Booster Hydrating Set, Shani Darden Cleansing Serum, Honest Beauty Gentle Gel Daily Cleanser)
Toner: Alcohol-free toner with calming ingredients like rose water or chamomile. (Peach and Lily Wild Dew Treatment Essence, Fresh Rose Deep Hydration Facial Toner)
Serum: Hyaluronic acid for hydration, and ingredients to support the skin barrier. (Shani Darden Moisture Boost Plumping Serum, Shaklee Youth Ageless Sculpting Wand)
Moisturizer: Lightweight, hydrating moisturizer with ceramides or squalane. (Youth to the People Air-Whip Moisture Cream, Naturium Multi-peptide moisturizer, Biossance 100% Squalane Oil)
SPF: Always wear sunscreen, even if you’re staying indoors; Mineral sunscreen with zinc oxide is the cleanest option. (Tula Skin Care Protect + Glow Daily Sunscreen, Innisfree Daily Defense UV SPF, Supergoop! Mineral Sheerscreen)
Tip: Skip exfoliants today. Your skin barrier may be more reactive.
Evening Skincare Routine: Restore + Protect
Cleanser: Repeat morning cleanser or use a cleansing balm and cotton rounds to remove makeup. (Babor HY-OL Cleanser & Phyto HY-OL Booster Hydrating Set, Shani Darden Cleansing Serum, Honest Beauty Gentle Gel Daily Cleanser, Tatcha The Indigo Cleansing Balm)
Toner: Optional; if used, keep it hydrating and alcohol-free. (Peach and Lily Wild Dew Treatment Essence, Fresh Rose Deep Hydration Facial Toner)
Serum: Peptide or antioxidant-rich serum for repair (optional if skin feels tight). (Shani Darden Moisture Boost Plumping Serum, Shaklee Youth Ageless Sculpting Wand)
Moisturizer: Apply a slightly richer night cream or a hydrating sleeping mask. (Shani Darden Hydration Peptide Cream, Biossance 100% Squalane Oil)
Self-care Add-On: Apply a warm compress to the abdomen with a calming essential oil to relieve cramps and soothe the nervous system.
Nutrition Support
Main Focus: Rebuild iron, support blood flow, and replenish minerals.
Key Nutrients: Iron, magnesium, omega-3s (especially DHA), B vitamins, and fiber.
Meal Suggestions:
Breakfast: Overnight oats topped with flaxseeds, blueberries, and chia seeds.
Lunch: Wild-caught salmon, salad with dark leafy greens (spinach, arugula), avocado, and olive oil vinaigrette.
Snack: Seaweed snacks + dried figs or dates for iron and magnesium.
Dinner: Lentil or chickpea stew with turmeric, sweet potato, and sautéed kale.
Hydration: Warm ginger tea, water with lemon, and trace mineral drops.
Daily Tip: Include seafood today for DHA (wild salmon, sardines, mackerel). During pregnancy readiness, this supports fetal brain development and hormone function.
Movement & Activity
Energy Levels: Likely low or fluctuating — honor how your body feels.
Ideal Activities:
Gentle yoga or stretching
Restorative Pilates
Nature walk or 10–15 minutes of sun exposure
Light Practice: Watch the sunrise with your bare eyes, if you’re an early riser and time permits. Sit outside midday (10 am–2 pm) for at least 10–15 minutes to encourage vitamin D synthesis and natural mood elevation.
Sleep & Recovery
Bedtime Wind-down:
Magnesium glycinate supplement (if tolerated)
Blue light blockers after sunset
Soft lighting and a warm shower before bed
Goal: 8–9 hours of sleep. Your body is bleeding and renewing — rest is essential for optimal hormone reset.
