Day 2: Replenish & Flow
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.
On Day 2 of the menstrual cycle, still in the Menstrual Phase, my hormone levels begin to shift slightly. This is a great day to continue gentle support while subtly preparing my body and skin for upcoming changes.
Day 2 – Replenish & Flow
Cycle Phase: Menstrual Phase
I still feel tired or crampy, but might notice slightly more energy compared to Day 1. This is typically the heaviest, most sluggish day. Continue to focus on replenishment, hydration, and restoration. Small movement and nutrient-dense meals are helpful to regulate bleeding, reduce fatigue, and support skin health.
Morning Skincare Routine: Calm + Strengthen
Cleanser: Double cleanse. Continue the use of oil-free, hydrating cream, or milk cleansers to refresh without stripping. (I use: Shani Darden Cleansing Serum, or Honest Beauty Gentle Gel Daily Cleanser)
Toner: Alcohol-free toner with calming ingredients like rose water or chamomile. (I use: Peach and Lily Wild Dew Treatment Essence, or Fresh Rose Deep Hydration Facial Toner)
Serum: Hyaluronic acid to hold in moisture, and ingredients to reinforce the skin barrier. (I use: Shani Darden Moisture Boost Plumping Serum, or Shaklee Youth Ageless Sculpting Wand)
Moisturizer: Lightweight, hydrating moisturizer with ceramides or squalane. (I use: Youth to the People Air-Whip Moisture Cream, Naturium Multi-peptide moisturizer, or Biossance 100% Squalane Oil )
SPF: Mineral-based SPF, especially if getting light exposure. Mineral sunscreen with zinc oxide is the cleanest option. (I use: Tula Skin Care Protect + Glow Daily Sunscreen, Innisfree Daily Defense UV SPF, or Supergoop! Mineral Sheerscreen)
Optional Boost: Add a drop of squalane oil to your moisturizer if your skin still feels dry or tight.
Evening Skincare Routine: Support + Restore
Cleanser: Repeat morning cleanser or use a cleansing balm and cotton rounds, depending on your skin’s oil levels, to remove makeup. (I use: Shani Darden Cleansing Serum, Honest Beauty Gentle Gel Daily Cleanser Tatcha The Indigo Cleansing Balm)
Exfoliate: Use a calming, hydrating exfoliant to polish. Exfoliating in the evening can minimize risk of irritation from outdoor elements, especially sun exposure. (I use: Dermalogica Daily Milkfoliant
Toner: Optional; if used, keep it hydrating and alcohol-free. This is a great time for rose water and its calming properties. (I use: Peach and Lily Wild Dew Treatment Essence, or Fresh Rose Deep Hydration Facial Toner)
Serum: Peptide or antioxidant-rich serum to gently support repair (optional if skin feels tight). (I use: Shani Darden Moisture Boost Plumping Serum, or Shaklee Youth Ageless Sculpting Wand)
Moisturizer: Light hydrating moisturizer or gel cream. (I use: Youth to the People Air-Whip Moisture Cream, Naturium Multi-peptide moisturizer, or Shani Darden Weightless Oil-Free Moisturizer)
Self-Care Ritual: Apply a warm castor oil compress to the lower abdomen for detox and cramp relief.
Nutrition for Hormone Support + Pregnancy Readiness
Focus: Support blood-building, reduce inflammation, and begin estrogen support.
Key Nutrients: Iron, DHA, B12, magnesium, and zinc.
Meal Suggestions:
Breakfast: Soft boiled eggs, sautéed spinach, and sprouted grain toast with grass-fed butter.
Lunch: Sardines or mackerel with avocado, cucumber, sea salt, and lemon on greens (or rice cakes).
Snack: Bone broth with seaweed and mineral-rich herbal tea (like nettle or raspberry leaf).
Dinner: Grass-fed beef stir-fry with broccoli, mushrooms, and sesame oil over brown rice.
Hydration: Coconut water, herbal infusions, and lemon balm tea.
DHA Tip: Continue to eat fatty fish daily — it fuels the nervous system and improves hormone communication.
Movement & Activity
Energy Level: Gently increasing — ideal for slow, intentional movement.
Suggested Activities:
Yin yoga or floor-based stretching
20-minute walk outdoors
Gentle rebounding or light cycling
Light Practice: Morning sun gazing and a barefoot walk on natural ground (preferably grass) for grounding and hormonal regulation.
Sleep & Recovery
Wind-down Plan:
Magnesium bath or foot soak
Red light after sunset
Herbal tea (chamomile, lemon balm, lavender, or special blend)
Goal: Continue aiming for 8–9 hours of quality sleep to support hormone recovery and reduce inflammation.
