6/29/23, 5:30 PM Cycle Syncing: How to work with your hormones in each phase of your cycle

Cycle Syncing

Cycle Syncing: How to work with

your hormones in each phase of
your cycle
Cycle syncing is a method that aligns your exercise, nutrition and overall
lifestyle to the natural rhythm of your menstrual cycle, which can help to
reduce symptoms, optimize performance and improve overall well-being.

Jasveer Matharu
Jan 22, 2023 • 11 min read

If you menstruate, you're probably all too familiar with the discomfort and
symptoms that come with it. From cramps and bloating to fatigue and mood
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swings, these symptoms can make it difficult to focus on daily tasks, let alone
maintain a consistent exercise routine.

But what if there was a way to alleviate these symptoms and help you
feel good throughout your cycle?

Cycle syncing is a method that aligns your exercise, nutrition and overall lifestyle
to the natural rhythm of your menstrual cycle, which can help to reduce symptoms,
optimize performance and improve overall well-being.

In this article, we will delve into the specific symptoms that cycle syncing can
alleviate and how to implement it into your routine for a healthier and more
balanced life.

What is cycle syncing?

Cycle syncing, also known as menstrual cycle syncing, was first coined by Alice
Vitti, an expert in women's hormones and integrative nutrition, in her book
“Woman Code” in 2014.

In simple terms, cycle syncing involves aligning lifestyle factors like diet, exercise,
sleep patterns, social commitments, and more, in accordance with the different
phases of your menstrual cycle to improve hormone balance and alleviate
symptoms associated with hormones.

As mentioned by Dr. Natalie Brown in our video article, Phases of The

Menstrual Cycle Explained, -

“By understanding your body, you can start working with it rather than against
it or fighting the negative symptoms of the menstrual cycle.”

This approach can help optimize your health and fitness goals by taking into
account the unique hormonal changes that occur during each phase of your
menstrual cycle.

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Understanding the importance of cycle syncing for the

menstrual cycle
The menstrual cycle is often mistaken for menstruation (period). However, your
period is just the first part of your cycle, which starts on the day you start bleeding
and ends when your next period starts.

Understanding the menstrual cycle and how it impacts your body and mind can
help you understand changes in your hair, skin, bowel movements, mental health,
physical strength, sex drive, and so on.

Based on a recent study (2020) on menstrual cycle length, a typical cycle lasts for
an average of 27-29 days, and can be divided into 4 phases:

Menstrual phase

Follicular phase

Ovulatory phase

Luteal phase

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Phase 1: Menstrual phase

The menstrual phase is the first phase of your menstrual cycle which usually lasts
between 3 to 7 days, and is characterized by the shedding of the lining of the uterus
(also known as the endometrium).

During this phase, your estrogen and progesterone levels are low, which can
lead to feelings of fatigue and bloating.

Note, though we refer to this time as the menstrual phase, it's also the beginning of
the follicular phase (see image above).

Phase 2: Late Follicular phase

The late follicular phase is the second phase of your menstrual cycle which can
last from 14 to 21 days and is characterized by the growth of new follicles in the
ovaries.

During this phase, your estrogen levels gradually increase, which can
improve your mood and energy levels.

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Phase 3: Ovulation and Mid-Luteal Phase

The ovulatory phase is the third phase of your menstrual cycle which typically
lasts for about 1 to 2 days, and is characterized by the release of an egg from the
ovaries (also known as ovulation).

During this phase, your estrogen and progesterone levels are at their
highest, which can boost your mood, energy levels, and libido.

Phase 4: Late Luteal phase

The luteal phase is the final phase of your menstrual cycle and is characterized by
the development of the corpus luteum in the ovaries.

During this phase, your progesterone levels increase, which can cause
symptoms such as bloating, breast tenderness, and mood changes.

Each phase is characterized by specific hormonal changes that can affect your
mental health and physical health.  Now that we know the key hormonal changes,

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we can discuss more how to adapt your nutrition and fitness routine to support
your physical and mental health and maximize its benefits

If you would like to read a more in-depth explanation, find it here in our complete
article on -  The Menstrual Cycle - Phases, Hormones, and Their Functions

Benefits of cycle syncing

According to experts, cycle syncing can offer several benefits for women, including:

Improve hormonal balance

Reduce PMS symptoms such as bloating, mood swings, and cravings

Make your workout routine more effective

Reduce the risk of injury during a workout

Reduce period symptoms such as period pain and mood swings

Feel more energized and balanced

Provide fertility support and when best to conceive

Better quality of sleep

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Who can benefit the most from cycle syncing?

It’s important to note that every person is different and some will experience
severe symptoms throughout their cycle whilst others will not be greatly impacted.

Understanding cycle syncing can benefit every person who menstruates, especially
if you do not feel at your best in all phases of your cycle (i.e. suffer from PMS).

That being said, based on a study done in 2016 on a group of women aged from 25
to 46, you may benefit the most from cycle syncing if you are:

Overweight

Over fatigued

Continuously low on libido

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Finding it hard to conceive

How long does it take to feel the effects of cycle syncing?

Since we all have different cycle patterns, it is hard to pinpoint the exact
timeframe, that being said, on average, it can take up to 3 months for you to start
feeling the effects of cycle syncing.

How to cycle sync during each phase of the menstrual

cycle?
In a previous section, we explained the different hormonal fluctuations that you
would face during each phase of the menstrual cycle.

In this section, we shall discuss how you can utilize those fluctuations and tailor
them to your fitness routine, nutrition plan, and fertility to make the best of it.

How to cycle sync during your follicular phase

During the menstrual phase, your energy levels are likely to be at their lowest, due
to your estrogen and progesterone levels being low, and the potential loss of
nutrients from bleeding. This can lead to feelings of fatigue and bloating.

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Exercise cycle syncing guidelines during the menstrual phase

As you are low on energy levels, this is definitely not your moment to do high-
intensity workouts. It is best recommended to take a rest during this phase.

As for workouts, try low-impact exercises during your menstrual phase like:

Relaxing yoga poses

Light cardio, like walking and hiking

Stretching

Note these are general guidelines. Some people report feeling strong and energized
from day 2 of their cycle. If so, listen to your body and amend your workouts to fit
your needs.

Nutrition cycle syncing guidelines during the menstrual phase

Food focus: Nutrients, warmth & comfort

To support your health and well-being during this phase, focus on eating foods that
are high in fibre, iron, zinc, and antioxidants. These foods can help alleviate
bloating and support overall health.

Add these food items to your shopping list for the menstrual phase:

Sweet potato

Kelp or similar sea vegetables

Brown rice Kefir or probiotic yoghurts

Pumpkin seeds

Millet-based cereals

Wheat germ

Protein such as beef/chicken

Lentils

Fish
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Eggs

Tofu

Nuts

Mental wellness cycle syncing guidelines during the menstrual phase

As this phase puts you in a low-energy state, it is important to spend a little time
for yourself and explore your inner self.

Practice a few of these for a better state of mind during your menstrual phase:

Meditation

Journalising

Breathing exercises

How to cycle sync during your follicular phase

During this phase, your estrogen levels gradually increase, which can improve your
mood and energy levels. Symptoms like cramping that occur during the menstrual
phase often do not occur in the follicular phase.

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Exercise cycle syncing guidelines during the follicular phase

Now that your energy levels are starting to kick back in, this is a good time to ramp
up your workouts and try more challenging activities.

Some of the workouts you can include during your follicular phase are:

HIIT (high-intensity interval training)

Boxing

Strength training

Swimming

Running

Hiking

Nutrition cycle syncing guidelines during the follicular phase

Food focus: Fresh, light, and repair

In terms of nutrition, focus on eating protein-rich foods, which can help support
muscle growth and repair. It is also important to include adequate fiber during this
stage to support the body’s metabolism of estrogen.

Add these food items to your shopping list for the follicular phase:

Leafy green vegetables

Flaxseeds and pumpkin seeds

Avocado

Broccoli

Nuts/seed mix

Probiotic yogurt

Olive oil

Zucchini

Fish (Salmon)
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Mental wellness - cycle syncing guidelines during the follicular phase

During this phase, you are likely to feel more creative, upbeat, and optimistic.
Utilize this time to do activities like:

Brainstorming and planning

Try new things

Socializing

How to cycle sync during your ovulation phase

During this phase, your estrogen and progesterone levels are at their highest,
which can boost your mood, energy levels, and libido. The ovulation phase is the
stage at which your body is getting ready for a potential pregnancy.

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Ovulation phase workouts

This is a great time to focus on taking advantage of your increased energy levels.
Keep in mind, not to overdo your training, as it could decrease your sex hormone-
binding globulin (SHBG) resulting in lower fertility.

Some of the workouts you can include during your ovulation phase are:

HIIT (high-intensity interval training)

Cycling

Running

Circuit training

Boxing

Foods to eat during the ovulation phase

Food focus: Fibrous, strength, and recovery

Focus on eating a balanced diet that includes a variety of fruits, vegetables, and
healthy fats, which can support overall health and well-being.

Add these food items to your shopping list for the ovulation phase:

Quinoa

Eggs

Kale

Tomatoes

Flaxseeds & pumpkin seeds

Fruits: Berries, citrus fruits, papaya

Leafy green vegetables

Wholegrain: bread, pasta, rice

Ovulation phase mindset

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The ovulation phase is the peak moment of your mindset. You will feel more
confident and magnetic. Completely utilize this moment to indulge in:

Socializing

Public speaking

Planning and prepping

Collaborations

How to cycle sync during your luteal phase

During this phase, your progesterone levels increase, which can cause symptoms
such as bloating, breast tenderness, and mood changes.

If your egg hasn’t been fertilized during your cycle, this phase is where your body
gets ready for menstruation. Your progesterone peaks, but then drops shortly.
Oesterogen also drops hard. This stage can be when premenstrual syndrome or
PMS may occur.

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Luteal phase workouts

During this final phase of your cycle, you are likely to still have a little bit of energy
reserve left, but it will drop shortly after. It is a good idea to start pulling back a
little bit and start prepping for the menstrual phase in terms of workouts

Some of the workouts you can include during your luteal phase are:

Yoga

Strength training (light)

Pilates

Low-intensity cardio

Foods to eat during the luteal phase

Luteal food focus: Limit cravings, health, and mindful

focus on eating foods that are high in complex carbohydrates, which can help
regulate your mood and energy levels. During the luteal phase, you are likely to
experience heavy cravings and mood changes. So it is key to provide your body
with the nutrients it needs, but not the wrong ones.

Add these food items to your shopping list for the luteal phase:

Lentils

Dark chocolate

Caffeine-free herbal teas

Sesame seeds

Spinach

Brown rice

Protein(tofu, chicken, lean meats, fish)

Berries

Fruits (Apple)

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Luteal phase mindset

During the luteal phase, you might be feeling more fatigued and less sociable. Your
mind is also more prone to experiencing anxiety and overthinking.

This is the best moment to indulge in:

Planning

Project preparations

Self analyzing

Fitness and cycle syncing

As discussed in the previous section, it is best to cater your workout to the different
phases that your cycle will take you through.

For ease, here is a hormonal workout plan for you to save to plan your workout
calendar

Nutrition and cycle syncing

Nutrition during cycle syncing depends on your hormonal requirements at each of
your phases as we discussed.

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Here is a cycle-syncing food chart for you to save to plan your nutrition calendar
and shopping list.

Sex and fertility and cycle syncing

As hormone levels heighten and lower, so does your libido. Your sex drive peaks
the most when you are in your ovulation phase, syncing with your body when it's
most fertile. The menstrual phase is the least fertile phase of the month.

Can cycle syncing help with weight loss?

Cycle syncing workouts are designed to give the best output based on the phase of
the menstrual cycle that a woman is in at the moment. By using this method of
exercise, cycle syncing can definitely help with weight loss, hormone balance,
better sleep, sex drive, and so much more.

How to start cycle syncing?

To start cycle syncing, the first step is to track your period and identify which
phase you are currently in. If you are facing irregular patterns, it would be wise to
also note down your energy and mood levels.

Once you have identified your phase in the menstrual cycle, set guidelines of how
to eat and exercise to best support your body during these phases.

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You can also use your body's natural cues to identify when your phase changes.

Does cycle syncing actually work?

The simple answer is - Cycle syncing works.

So, why are most women still not following this emerging trend? Why do some
women tend to give up on cycle syncing mid-way through?

“Sticking on to this procedure of cycle syncing is easier said than done”

A study in 2004 showed that about 46% of women have a fluctuating pattern in
their cycle length by about 7 days. A further 20% of them had a fluctuation of about
14 days. This simply means your cycle would differ from another woman, therefore
generally following a few steps would just not be enough to see the same results as
another would see.

Furthermore, the responses of progesterone and estrogen may exhibit huge

variations between cycles and different women. Some women facing certain health
conditions may also lack estrogen and progesterone.

It is therefore important to track your cycle with a good period tracking app and to
follow tailored suggestions and procedures supporting your body and cycle,
especially if you feel like you haven't been able to experience many differences even
after following all the steps in this article.

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At Elara care, we have dedicated our platform to helping you track your period, get
tailored recommendations, expert advice, community support, and much more.

References

Journal of medical internet research (2020) - Menstrual Cycle Length and

Patterns in a Global Cohort of Women Using a Mobile Phone App:
Retrospective Cohort Study

Sport Medicine (2020) - The Effects of Menstrual Cycle Phase on Exercise

Performance in Eumenorrheic Women: A Systematic Review and Meta-
Analysis

International journal of obesity (2007) - Impact of the menstrual cycle on

determinants of energy balance: a putative role in weight loss attempts

Sports medicine (2020) - The Effects of Menstrual Cycle Phase on

Exercise Performance in Eumenorrheic Women: A Systematic Review and
Meta-Analysis

American holistic nurses association (2016) - Menstrual Synchronization:

A Qualitative Study

Science direct (2004) - How regular is regular? An analysis of menstrual

cycle regularity

Europe PMC (2019) - Methodological Recommendations for Menstrual

Cycle Research in Sports and Exercise.

Pubmed (2019) - To compare the effects of aerobic exercise and yoga on

Premenstrual syndrome

Pubmed (2020) - The effect of the menstrual cycle on running economy

Pubmed (2003) - Effects of the menstrual cycle on exercise performance

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