The Four Archetypes of the Menstrual Cycle An Interview with Naam Bachmayer

For many women+, menstruation is something to “deal with” rather than embrace. But what if our cycle was actually a compass — guiding us toward better health, self-awareness, and empowerment?

In this Umaversity Podcast conversation, founder Jo Sarah sits down with Naam Bachmayer, a Certified Menstrual Cycle Coach, Functional Hormone Specialist, and Cookbook Author, whose mission is to help women+ reconnect with their bodies, balance their hormones naturally, and experience cyclical living as a source of power rather than pain.

“Your menstrual cycle is not your enemy — it’s your built-in feedback system for your well-being.” — Naam Bachmayer

How did your journey into menstrual and hormonal health begin?

It started with my own pain. For years, I struggled with debilitating cramps and mood swings, and every doctor I saw told me it was “normal.” Deep down, I knew it wasn’t. So, I started researching, experimenting, and learning everything I could about the menstrual cycle. I realized that food, lifestyle, and emotional health were all interconnected — and that we could actually support our hormones instead of fighting them.That personal journey became my mission: to help women+ understand that their symptoms are signals, not failures.

You talk a lot about “cyclical living.” What does that mean?

Cyclical living is about aligning your life with your body’s natural rhythm. Your menstrual cycle has four phases — menstrual, follicular, ovulatory, and luteal — and each one influences your energy, focus, and emotions.When you know which phase you’re in, you can make choices that honor your body instead of working against it. For example:

• During your follicular phase, you’re more creative and open — perfect for brainstorming or socializing.

• During your luteal phase, your body craves rest and grounding — ideal for finishing projects or slowing down. It’s not about controlling your cycle; it’s about cooperating with it.

What are some common misconceptions about the menstrual cycle?

That it’s just about bleeding — or worse, that it’s a burden.The menstrual cycle is a full-body experience. Hormones affect your brain, digestion, mood, libido, and even how you communicate. Ignoring your cycle is like ignoring one of your body’s most powerful tools for feedback and growth.Another misconception is that pain is “normal.” It’s common, yes, but it’s not normal. Your body is trying to tell you something — inflammation, nutrient deficiencies, or emotional stress. The key is listening, not suppressing.

How can nutrition help balance hormones and ease menstrual symptoms?

Food is one of our greatest tools for hormonal balance. Think of it as information for your body.Each phase of your cycle has different nutritional needs:

• Menstrual: Focus on iron-rich foods like lentils, red meat, and beets.

• Follicular: Add fresh vegetables, fermented foods, and protein for rebuilding.

• Ovulatory: Eat light and hydrating meals with lots of greens and fruit.

• Luteal: Support progesterone with complex carbs, magnesium, and B vitamins.

And above all — eat with intention. Choose food that makes you feel supported, not restricted. Healing your hormones isn’t about dieting; it’s about nourishment.

You often share recipes and resources online — tell us about your cookbook.

My cookbook Nourish Your Cycle was born from years of working with women+ who were tired of guessing what to eat. It’s not just a recipe book — it’s a guide to understanding your cycle through food. Every recipe corresponds to a phase of your cycle, so you’re literally eating in tune with your hormones. It’s also inclusive — I wanted to make sure women+ of different cultures and backgrounds could see themselves in these recipes.

How does cyclical living influence relationships and work life?

When we start honoring our cycle, we naturally begin setting boundaries. You start saying “no” to what drains you and “yes” to what supports you. It changes how we communicate — especially in relationships. When partners understand the phases, there’s more empathy and connection. At work, it helps women+ stop pushing through burnout and start organizing tasks around their energy peaks. It’s not laziness — it’s biological intelligence.

You often talk about the Four Archetypes of the Menstrual Cycle. Can you explain what they mean?

Absolutely. I use the Four Archetypes — or Inner Seasons — to help women+ understand the emotional and energetic shifts throughout their cycle. Each phase connects to a symbolic archetype that represents how we feel, act, and create during that time.

1. 🌑 The Wise Woman (Menstrual / Winter) — This is your time for rest, reflection, and intuition. Like winter, it’s a moment to slow down, release, and receive insights. Your body wants stillness, your mind seeks truth.

2. 🌱 The Maiden (Follicular / Spring) — Energy rises again. You feel renewed, playful, and creative. This is when confidence and motivation return — perfect for trying new things and saying yes to life.

3. ☀️ The Mother (Ovulatory / Summer) — The peak of connection and radiance. You’re nurturing, expressive, and magnetic. It’s a great time for collaboration, communication, and intimacy.

4. 🍂 The Wild Woman (Luteal / Autumn) — The truth-teller. She calls out what’s not working and asks for boundaries. While emotions may feel heightened, this phase offers deep power when channeled intentionally — it’s your time to refine and release.

When you learn to live by these archetypes, you stop fighting your body. You begin to see your emotions not as mood swings, but as messages. Each archetype teaches you something essential about your own rhythm, creativity, and needs.

You also create inclusive spaces for BIPOC and LGBTQIA2S+ communities. Why is that important to you?

Because everyone with a cycle deserves access to education and empowerment. Historically, reproductive health has been centered around white, cisgender experiences — but there’s so much diversity in how people experience their bodies and hormones.Inclusivity isn’t optional. It’s the only way to make true healing accessible.

What’s one truth you wish every woman+ knew about their cycle?

That your body is on your side.Your period isn’t punishment. It’s communication.When you listen, you’ll find your body isn’t broken — it’s brilliant.

Expert Spotlight: Naam Bachmayer

Naam Bachmayer is a Certified Menstrual Cycle Coach, Functional Hormone Specialist, and Cookbook Author whose mission is to empower women+ to understand and balance their hormonal health naturally. Through her platform, courses, and Nourish Your Cycle cookbook, she creates inclusive spaces for BIPOC and LGBTQIA2S+ individuals to reconnect with their bodies, food, and cyclical power.

What We Learned About the Menstrual Cycle

• Pain is common, but not normal.

• Food is medicine — nourish, don’t restrict.

• Your menstrual cycle can guide your work, relationships, and creativity.

• Your cycle follows four inner archetypes — Wise Woman, Maiden, Mother, and Wild Woman — each with unique wisdom.

• Inclusivity in women+’s health means representation and accessibility.

• Healing begins when we see the cycle as a teacher, not an inconvenience.

Listen/Watch the Full Conversation