https://www.aviramethod.com/avira-insights daily 0.75 2026-07-29 https://www.aviramethod.com/avira-insights/0svlrphdzr8phk03hl2e7btepm97ii monthly 0.5 2026-07-29 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/06e4bc5b-8286-4a78-a882-f0952a1bc4fc/pexels-tima-miroshnichenko-6188050.jpg Avira Insights - Self-care after sex - Clean cotton towel Right after, use a warm towel to soak up extra fluids and use like a heating pad on the affected area. Follow with a dry, clean, cotton towel. Moisture can lead to infection, so make sure to do this step first. (It just makes sense). https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/70277a72-c62c-42ce-872b-e305649b0008/pexels-anastasiia-goncharova-82254832-10009027.jpg Avira Insights - Self-care after sex - Skin to skin Recent studies have shown that skin-to-skin contact after sex may produce more oxytocin than the act of sex itself. Oxytocin is the hormone responsible for deepening emotional attachment, building interpersonal trust, and increasing feelings of security. Skin to skin after sex also lowers cortisol, the stress hormone that can be rampant in our busy, stressful days. The calming hormonal cocktail created by cuddling after sex can support the immune system, the stress response system, and your sleep quality. If it’s not that kind of partner, don’t worry! If you feel comfortable enough, it’s effective to hug and hold yourself. All the delicious benefits that you get from cuddling in relationship can also be applied to your relationship with yourself. https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/76cb1bd7-93d8-4652-8986-893ebca1397a/pexels-karola-g-7282009.jpg Avira Insights - Self-care after sex - Ditch the Cute Undies Switching out of whatever enticing number you had on and replacing with 100% organic cotton underwear will help to prevent infection, will absorb extra moisture, and reduce skin irritation. Whatever you do, do not put on the panties you got wet in. A clean, dry, cotton environment will prevent yeast and urinary tract infections, which we are more at risk to after creating a damp environment down there. Cotton allows air to move freely, which means we’re circulating air and absorbing moisture instead of sitting in a swamp. Nobody likes that! https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/3ac54644-2f92-4ede-8ddf-573796a2fc92/pexels-anjali-narwade-1133282-10804065.jpg Avira Insights - Self-care after sex - Urinary Tract Flush (Because peeing after sex is soooo 2016). Listen, the anatomical placement of your urinary tract means that it is very exposed while you’re having sex. Sexual movement can easily push skin or gut bacteria from nearby areas into the short female urethral tube, which is only 1.5in long. SO, the girl needs some support after we put her at risk. Here’s what I do: 1tbsp D Mannose powder mixed with pure cranberry juice. Uqora makes an incredible on the go packet loaded with both (unaffiliated, just a huge fan of her work). https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/b95f1dbc-72d4-4213-b934-c761f75dd257/pexels-mikegz-400576129-14864289.jpg Avira Insights - Self-care after sex - Have a Probiotic Snack During sex, the vaginal microbiome can be exposed to friction, personal lubricants, and alkaline semen which can alter its natural acidity. The vaginal microbiome is much like the gut microbiome, intelligent, sensitive, and responds almost instantly to probiotics. Having a meal or snack with probiotics immediately after sex can give the vaginal microbiome the support it needs to restore its PH naturally and efficiently, saving you from any future discomfort. https://www.aviramethod.com/avira-insights/lets-talk-ovulation monthly 0.5 2026-07-29 https://www.aviramethod.com/avira-insights/the-secrets-of-your-blood monthly 0.5 2026-06-12 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/483586b7-91cc-4e42-a9d2-e13d9025ec64/Screenshot+2026-06-12+at+5.28.48%E2%80%AFPM.png Avira Insights - The secrets of your blood - Make it stand out Ask yourself: What color do I start with? Is my heaviest day always bright red? Does pink or watery bleeding show up during stressful months? Do dark, thick days always coincide with cramps? Is my pattern the same most months, or constantly shifting? Consistently bleeding a light pink color then stopping is a sign of depletion. Brown is indicative of an unfinished cycle, or shedding an old lining, which can mean that your prostaglandin count is high. Every single color of your blood is a message from your body. Typically, a balanced cycle will begin bright red, and end a deep red. https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/b7b2ec51-3016-4d76-8c6a-144dcc25a9f8/Screenshot+2026-06-12+at+5.35.21%E2%80%AFPM.png Avira Insights - The secrets of your blood - Make it stand out Ask yourself: Is my flow consistently very light? Does my bleed always start slow and then become heavy? Do I always get clots on the first heavy day? Does stress always make my flow thinner or longer? Does movement or warmth shift my flow pattern? Clotting is typically indicative of excess estrogen, but it can also be due to thyroid malfunction. https://www.aviramethod.com/avira-insights/Blog Post Title One-3zaa9-zlxng-pr356 monthly 0.5 2026-06-12 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/91896262-8654-4643-9fbd-6cd6c00a33c0/pexels-ebahir-30599020.jpg Avira Insights - the Four phases of your cycle - Menstrual Phase Internal winter At the start of your cycle estrogen and progesterone levels drop, which triggers the shedding of your uterine lining. Inflammation naturally rises, and your immune system is slightly more active, which is why fatigue, cramps, and sensitivity are common. This is a time of high neurological clarity and emotional access. Studies show the menstrual phase is associated with increased activity in the right hemisphere of the brain (the part linked to intuition and deep internal processing). Recommended changes to routine: 1-2 extra hours of sleep is recommended if possible Fewer plans, commitments, socialization Prioritizing connection over productivity Warmth here (heating pad, bath, sauna, sunshine) https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/cf93c013-8bb9-45cf-93e9-81dddeaf1cd5/pexels-nina-hill-76946523-16605648.jpg Avira Insights - the Four phases of your cycle - Follicular Phase Internal Spring After menstruation ends, estrogen begins to rise steadily. Your body starts developing follicles in the ovaries, each one containing a potential egg. Meanwhile, the uterine lining begins to rebuild. This phase is marked by neuroplasticity. Your brain is more open to new ideas, routines, and experiences. Estrogen also boosts dopamine and serotonin, improving mood, motivation, and verbal fluency. You may notice clearer thinking, increased curiosity, and a desire to be more active or social. The brain is primed to learn new things and to explore here, so dancing, or trying something new can be easier and more exciting. When this phase is supported well, energy rises steadily instead of in spikes, which sets the stage for a smoother ovulatory and luteal phase. https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/a9394672-2561-459d-b989-f76757a9f670/pexels-ian-panelo-20737285.jpg Avira Insights - the Four phases of your cycle - Ovulatory Phase Internal Summer During ovulation, your body releases a mature egg in preparation for fertilization. Estrogen reaches its peak, and luteinizing hormone (LH) surges to trigger ovulation. There's also a brief rise in testosterone, which can increase confidence, sex drive, and energy. Neurologically, this phase is associated with enhanced verbal skills, empathy, and emotional attunement. You’re likely to feel more expressive, socially adept, and self-assured. This is your highest energy window (physically and mentally) and it’s designed for collaboration, communication, and bold action. Welcome to your superwoman window. Before in your life, this was most likely the window where you began new goals or workout routines (then beat yourself up for crashing). This window is short, and that’s a blessing because you can push hard here. Remind yourself that when it ends, recovery is coming. Love, care, and softness will return. Anyone can do something for five days. https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/1b037893-2e37-44aa-b5f1-e23f5e91caf9/pexels-turuncu-sakal-523826045-19238211.jpg Avira Insights - the Four phases of your cycle - Luteal Phase Internal fall The shift from ovulation into luteal can feel abrupt and intense. Remind yourself that rest is coming, not failure. The trees that drop their leaves did not run out of willpower or stamina, they simply followed their pattern, exactly as nature intended. After ovulation, progesterone rises to stabilize the uterine lining in case of pregnancy. If no fertilization occurs, estrogen and progesterone will begin to decline slowly toward the end of this phase. This hormonal shift makes your body more sensitive to stress, blood sugar fluctuations, and stimulation in general. This is the phase of discernment. Your brain is wired for detail work, problem-solving, and deep focus. You’re naturally more attuned to what’s out of alignment in your routine, your relationships, your environment. You need 1-3 more hours of sleep, and 100-300 more calories per day in your luteal phase. Your body is wondering if it is safe to be vulnerable. It is noticing your stress, output, and recovery. It is responding accordingly. https://www.aviramethod.com/home daily 0.75 2026-05-29 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/a0e242eb-4897-4924-852e-079122d1f2a7/pexels-ron-lach-8128072.jpg https://www.aviramethod.com/services daily 0.75 2026-05-28 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/322ed324-90d2-40b6-97a6-d863ead7a5f3/pexels-karola-g-7281478.jpg https://www.aviramethod.com/about daily 0.75 2026-05-28 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/3b4b5270-0536-4929-b6fa-ccc25a5a4ffb/Screenshot+2025-09-15+at+4.10.00%E2%80%AFPM.png https://www.aviramethod.com/work-with-me daily 0.75 2026-05-28 https://www.aviramethod.com/new-page-5 daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/0d22605e-fe6f-4139-9a7d-b7a3ce06b2e1/pexels-helloaesthe-10833299.jpg https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/aa6e40b1-bc29-47ac-b07c-d372c8d082ec/pexels-leeloothefirst-5056333.jpg https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/9883d052-177b-4fdc-a911-d4826aed2b39/pexels-amar-18032206.jpg https://www.aviramethod.com/menstrual-high-output daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg High Output https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg High Output https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg High Output https://www.aviramethod.com/menstrual-low-output daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Low Output https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Low Output https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Low Output https://www.aviramethod.com/new-page-85-1-1 daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Restorative Movement Options https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Restorative Movement Options https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Restorative Movement Options https://www.aviramethod.com/menstrual-mid-level daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Mid-level Output https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Mid-level Output https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Mid-level Output https://www.aviramethod.com/luteal-planner daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/1768171582113-Z89NUCP7VJ9DKK9O3Z6K/unsplash-image-ZxGdri2EWzk.jpg https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/c890c496-bef3-4639-be85-7c0fc63d5c36/pexels-cottonbro-5026976.jpg https://www.aviramethod.com/luteal-movement-menu daily 0.75 2026-04-30 https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/d43c5973-bff3-4143-a618-8fd34e50b617/pexels-roman-davayposmotrim-4166-35987.jpg https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/63fa3938-ea36-4550-848d-2330f9b2707f/pexels-cottonbro-4325460.jpg https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/07345f12-775d-42f5-ae15-035a703f82f9/pexels-ron-lach-9155225.jpg https://images.squarespace-cdn.com/content/v1/6888e8293ffb4f181b877098/cbed3d71-de50-43ae-92aa-e122545fa059/pexels-pavel-danilyuk-6667412.jpg https://www.aviramethod.com/luteal-high-output daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Luteal Phase High Output https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Luteal Phase High Output 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https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Low Output https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Low Output https://www.aviramethod.com/luteal-restorative daily 0.75 2026-02-12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Restorative Movement Options https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Restorative Movement Options https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Restorative Movement Options https://www.aviramethod.com/follicular-high-output daily 0.75 2026-02-12 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