Shay Frago

Shay Frago I simplify menstrual & fertility health with a holistic approach for cyclical living

03/26/2026

What would change for you if….

• you had a predictable cycle?
• you had a pain free cycle?
• you knew exactly how to plan your most productive days and rest days?
• you knew exactly what gave you energy and what didn’t?
• you felt genuine peace mentally
• you felt like the effort you put into your health gave you actual results you could be proud of
• your energy was consistent

These are all things that are VERY possible when you know exactly what to do in each phase of your cycle. It’s a rinse and repeat habit stack that becomes as easy as breathing. This is exactly what I teach my clients!

Welcome to the Flirty, Fertile, and Thriving lifestyle. If you’re curious about working together apply in the link in my bio!

Comment 💬 FLIRTY 💬 & I’ll send you my free workshop that will teach you the foundation of aligning your life to your cycle so you can eliminate PMS, simplify your 4 phases, and help you feel confident in what your hormones are telling you.

Follow ✨ ✨ for more menstrual & fertility education

03/25/2026

Quality sleep, proper nutrition, drinking enough water etc imo is the bare minimum for health and vitality.

I don’t think enough people talk about the hidden energy drains in our lives.

Things like
• avoiding an awkward or hard conversation you know you need to have with someone and it’s keeping a mental tab open 24/7
• saying yes to thing when you really wanna say no more often than you’d like to admit
• work work work and no play or rest
• negative self talk
• being too sedentary and very little movement

& more….. ALL of this also drains your energy. So no amount of sleep or proper food will stop that energy leak. It’s draining to live life like that!

I encourage you to do a life audit. This is a practice I do 2-3x a year and see what is and isn’t working in my life. The areas that are low are the areas that are usually also draining me. I figure out why and I adjust. From there I can almost guarantee the energy dial will start to go up! Esp if you are already eating well, drinking water, moving your body, and getting quality sleep!

Comment ENERGY & I’ll send you my life audit exercise 🫶🏽

03/24/2026

Two quotes I believe in:

1️⃣ a person can only meet you as deeply as they’ve met themselves (or are willing to meet themselves) - some people will not touch certain aspects of their pain or being because of whatever personal reason. If they are not willing to meet certain parts of themselves, they won’t be willing to meet you where you need them to

2️⃣ Between what I think, what I want to say, what I believe I am saying, what I say, what you want to hear, what you hear, what you believe you understand, what you want to understand, and what you do understand, there are at least nine possibilities for misunderstanding in communication and intention.

With the second basically two people might be in the same present moment with each other but will experience it entirely different. This is why it’s so key to take the time to truly understand each side so you can meet in the middle somewhere of both realities.

03/23/2026

The more you try to teach someone a lesson they never asked to learn, the more you drive yourself insane with trying to be treated with the love, care, and respect you always deserved isn’t going to come from the person in front of you. Instead try this 👇🏽

• create space for yourself to feel what you need to feel
• find an outlet that lets you release thy energy. For me with anger it’s throwing socks at a wall, punching pillows, listening to screams and screaming and singing as loud as I want to release what I’m feeling
• sometimes it’s recording a voice note or everything you’d like to say to this person even if it’s “mean” or “awful” just so you have a safe space to let it out then delete
• or journal it out and then rip and toss the paper or burn it

More often than not when a particular feeling comes up or a need to do something because a feeling has come up… it’s just a matter of letting that emotion move through you. It’s when it goes nowhere that this need to react and what not comes up more.

I absolutely believe sometimes there is a time and place where we should talk to a person and we always know when it’s not worth the effort. So stop letting things that don’t deserve your energy anymore go 🫶🏽

03/22/2026

🚩 unfortunately it has been so normalized to live with pain, pms, anxiety, and mild depression nowadays that we forget that is absolutely not how it started to women.

Yes there’s a lot in the modern day world that work against our health as a whole and esp our biology as a female but in my world feeling your best thriving self is the norm!

03/21/2026

There is or course nuance to this badge or busy.

I have had friends who go through seasons there they genuinely don’t have capacity for our friendship the way they used to because of something personal going on and you know what? They communicated that. They acknowledged their inability to show up or how they’ve dropped the ball.

I’ve had to do the same. The thing with our social culture nowadays is people use the excuse busy for laziness or not being real that something/someone is not that important to them.

We make time for the things that matter to us. Whether that be relational, career, self or otherwise.

If it doesn’t matter to you then you often check out and passively try to let something fade. That’s just rude. & if you’re saying oh I’m too busy for something it’s probably not that important or you’re lazy and won’t admit that you won’t put in the effort required to do said thing.

I’ve been on the receiving end of non-reciprocal energy and it sucks. I’ve needed to learn to walk away. I now also am honest with love when something no longer feels like where I want to put my time, efforts, and energy.

And you know what yall I’d rather someone give me my time back so can’t you extend the same to another?

In my opinion you’re entitled to be ruthless with who, what, and where you invest your time and energy because it’s the one resource we don’t get back. So invest wisely.

Your spicy 🌶️ hug this Friday 🫶🏽

03/20/2026

Raise your hands in the comments if you’ve ever felt embarrassed or weird saying you were in your period?! It’s actually wild to me that this is a learned behavior. So many women have told me thank you for helping me learn how to talk about my period and cycle with confidence.

It’s literally nothing to be ashamed of or be embarrassed by or even grossed out. & imo if a man is grossed out by it - grow up. Our periods and our cycles is the fertile soil in which all of us were born. For a female our cycles are the foundation of our health & I feel it’s time more women learned the magic that it is because loving your body for all that it does for you is the vibe!

03/18/2026

The agreement with yourself is this….

Unless it’s like out of the norm reasons you would need to skip anything you say you wanna do. Like working out, reading more, taking walk, drinking less, and so on. Then it goes like this you can cop out once but not twice in a row. If you do it more than once it starts to become a habit and a bad habit is much harder to break than just building an environment for you to thrive in. Skipping or messing it up once is human. We aren’t perfect and if you catch yourself then the next day or moment is where you show up!

Start with the little things you’re wanting to work on and watch how staying true to your word starts to compound for the bigger things in your life! You’ll trust yourself more and have really good habits & who doesn’t want that? 🙃

03/18/2026

My method for anything difficult I’m experiencing 👇🏽

• when I want to shut down, I ask - how can I practice staying open?
• when I want to close my heart, I slow down & I breathe into the pain & ask how can I stay open hearted?
• who is the person I want to become through this?
• how is this experience actually a gift from god? & I’ll find any teeny tiny way this experience is benefiting me right now (helps loosen the POV a little bit from sh*t to something a little better even if by 1% 🙃)

Often heartbreak/hardship requires a gentle-ness from yourself + feeling your feelings without collapsing. Instead brick by brick you build a more aligned and stronger version of you!

Please never let heartbreak harden you! Instead let it strengthen you. Remember that someone out there can’t wait to meet you one day & when they come into your life, you’ll realize this was all happening for a reason beyond your control but for such a perfect reason eventually wrapped in human form ✨

03/17/2026

The secret to beating burnout and showing up powerfully in your life lies in syncing your lifestyle with your menstrual cycle. When you align your tasks with your hormonal phases, you’ll unlock more energy, creativity, and productivity—without the frustration and fatigue. ✨

Stop dreading *that time of the month* and start embracing your natural rhythms to work smarter, not harder. 💡

Here’s how you can 👇🏽

❄️ menstruation: use it as a time to rest, connect with yourself, answering emails or intentionally brainstorming your vision and goals for the next month ahead.

🌱 follicular phase: use this as a time to plan out what projects or tasks will be executed in the upcoming weeks. It’s also your most productive time of the cycle where you have more energy and focus. Use it to your advantage to do your hardest tasks for this month.

☀️ ovulation phase: your most social and creative time of the cycle. Use it to film content, do podcast interviews, try a new workout, spicy date nights etc. You will like socializing and doing all the things. It’s your spotlight season so use it to your advantage, + the energy is so magnetic in this phase.

🍂 luteal phase: this is your most analytical and sensitive time of the cycle esp in the latter half of this phase. Will be great to assess and review what was working, what isn’t and execute. Dig into analytics, reviewing the strategy for improvement etc. because of what your brain is doing at this time as well you are way more intuitive and clear on the yes and no’s of your life BUT don’t make any rash decisions until you’re out of this phase.

If you’re ready to ditch the overwhelm of what it means to be a woman in this modern day world and learn a simplified approach to your hormones - then you’re in the right place.

Welcome to the Flirty, Fertile, and Thriving lifestyle.

Comment 💬 FLIRTY 💬 & I’ll send you my free workshop that will teach you the foundation of aligning your life to your cycle so you can eliminate PMS, simplify your 4 phases, and help you feel confident in what your hormones are telling you.

Follow ✨ ✨ for more

03/16/2026

Hard truth: if your hormones are sh*tty right now, they’ll be worse when you’re older.

The good news is that what you do TODAY and on can impact you for the positive. By doing so it will make the transition into your mature years a graceful process.

Here’s how to support your hormones as you age:

🧘‍♀️ Prioritize Stress Management – Stress is one of the biggest disruptors of hormonal balance. Whether it’s yoga, meditation, or even a daily walk, make stress relief a non-negotiable part of your routine.

🌿 Support Your Adrenals – Your adrenal glands play a key role in balancing your hormones, especially during times of high stress. Try incorporating adaptogenic herbs like ashwagandha or holy basil and ensure you’re getting enough restorative sleep.

💪 Make Protein and Strength Training important– Muscle loss and a slower metabolism can start to creep in during this decade. Strength training and prioritizing protein-rich foods will help stabilize blood sugar, maintain muscle mass, and support hormone health.

🌟 Reduce Inflammation – Chronic inflammation can amplify perimenopausal symptoms. Combat it with anti-inflammatory foods like turmeric, leafy greens, and berries, while cutting back on processed foods and alcohol.

🥗 Fine-Tune Your Nutrition – Your metabolism may slow slightly, so focus on balanced meals with protein, fiber, and healthy fats. This helps stabilize your blood sugar and keeps your energy levels steady all day.

If you’re ready to ditch the overwhelm of what it means to be a woman in this modern day world and learn a simplified approach to your hormones - then you’re in the right place.

Welcome to the Flirty, Fertile, and Thriving lifestyle. If you’re curious about working together apply in the link in my bio!

Comment 💬 FLIRTY 💬 & I’ll send you my free workshop! I will teach you the foundation of aligning your life to your cycle so you can eliminate PMS, simplify your 4 phases, and help you feel confident in what your hormones are telling you.

Wanna work together? DM me THRIVING and we can chat.

Follow ✨ ✨ for more

What’s one thing you’re doing to support your hormonal health so far? Share below! 👇🏽

03/16/2026

There is so much confusion in working out and your cycle nowadays. It’s actually quite simple and the research continues to show that staying consistent is better for you than stopping progress. BUT also if you move because it’s something that supports your mental health not just the aesthetics…. Definitely don’t stop during luteal phase which is where our inner critic loves to take over 🙃

At the end of the day listen to your body! AND if you’re feeling generally good, 10000% keep your workout routine the same but no need to be PR-ing or pushing yourself during luteal and bleed weeks when you naturally do slow down if you’re not feeling that. Modified workouts also are just as good!

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