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ULTIMATE
GUIDE TO
CYCLE
SYNCING
A guidebook on how to start living
in sync with your cycle,
balancing your hormones,
and create an aligned life
Taylor Gray
TABLE OF
CONTENTS
WHAT IS CYCLE SYNCING?
1
PART
NUTRITION SUPPORT
4
PART
30 DAY CHALLENGE
5
PART
LIFESTYLE EXTRAS
6
PART
You are physically & emotionally exhausted and tired of not feeling in control of
your emotions
You want to make progress in your fitness journey, see and feel the changes in
your body, but you don't know where to start
You want to get off the birth control pill but are scared of the reactions your
body might have
You're over fad diets and diet culture, and instead want to live a more holistic
and sustainable lifestyle
You want to feel powerful, graceful, and strong in your body by discovering your
natural rhythms but have no idea how
I continued to run myself ragged in the gym, get terrible sleep, and constantly live in a
state of stress. And this internal stress started to manifest itself externally. I had severe
acne, suffered from constant bloating, and had huge swings in my emotions from week
to week. I truly felt so lost and so overwhelmed by all the diets and how-to's. I just
didn't know where to start.
I wanted answers. But all the doctors said I was fine. Even prescribed me birth control
(that I stayed on for 8 years) to help with my "typical menstrual symptoms". But my
symptoms...and self loathing... only seemed to get worse.
I finally had enough and decided to pursue holistic wellness. That's when I discovered
cycle syncing. At first, it started with just learning what was happening in my body each
month and understanding my hormones. But then cycle syncing started to change my
mindset around the way I was living my entire life.
I learned to listen to what my body was needing. To shut out the outside noise of the
world and just love my body the way it showed up that day. Sure, I saw external
changes too. But the biggest impact was on my mental health. I learned how to live in
sync with my cycle. Slow down when my body asked. Push myself when my body was
ready for the challenge. Feed and nourish my body, not punish it for existing. And
because of this, my body started to love me back. I got better sleep, had more energy
and felt stronger in my workouts, and started to really improve my PMS symptoms.
I want you to learn what is happening to your hormones every month and use that
knowledge to your advantage. I want you to leave diet culture and societal expectations
behind. I want you to crush your fitness goals and stay motivated to keep going. But
most importantly, I want you to learn to love yourself exactly how you show up.
This is why I created this guide for you. Let's do it together, friend.
Taylor
WHAT IS CYCLE
1
PART
SYNCING?
If your cycle is anything like mine... you often feel like an overworked and under
paid employee to your hormones. Maybe you feel like crying one minute,
bouncing off the walls the next, even ready to burn down the world at times.
This is where cycle syncing can help shed some light and guidance.
Disclaimer: cycle syncing is not beneficial for those on birth control. Birth control prevents ovulation, an
important part of cycle syncing
Your menstrual cycle is more than just your period. It is ≈28 day cycle that
includes 4 different phases in the uterus, ovaries, and brain that are linked
to your body's individual hormones.
This process happens every month, but each cycle is a sister not a twin.
Meaning, your cycle will not always be exactly the same as the last month.
Your menstrual cycle can average between 21-35 days.
What doesn't change from month to month are the 4 phases: menstrual,
follicular, ovulatory, and luteal.
01
Approx. days 1-7
The lining of the uterus sheds causing bleeding
Hormone levels are low and you may feel tired and fatigued
Rest is key in this phase
FOLLICULAR PHASE
OVULATORY PHASE
Approx. days 14-17
03 Estrogen peaks, testosterone and progesterone rise
Energy is higher during this phase, you may even
experience a boost of confidence!
LUTEAL PHASE
Approx. days 17-28
04 Progesterone is produced, peaks, and then drops
Without a fertilized egg, hormone levels decrease as your
body prepares for a new cycle
Energy levels may fall during this phase
Menstrual Phase
What your body is doing: The lining of your uterus is shedding causing you
to bleed. Levels of estrogen and progesterone are typically at their lowest.
Your hormone levels are low at the very beginning of your cycle and slowly
start to rise at the end of your period.
How you may be feeling: As your uterus sheds it's lining, you are losing
blood and iron (and cramps may be peaking). You could be experiencing
headaches, back pain, nausea, and high levels of fatigue. You typically feel
more slow, restful, and reclusive during this phase.
Follicular Phase
What your body is doing: Estrogen is rising and you become "estrogen
dominant" during this phase. This is when your body prepares to release
an egg. This phase can have the most amount of length variation from
month to month.
How you may be feeling: At the beginning of this phase, your high levels of
testosterone and estrogen will make you feel social, outgoing, and maybe
even a little flirty. Directly after ovulation, progesterone begins to rise
again. This may cause you to feel a little more introverted, irritable, or
more protective than normal. This is where cycle syncing can help you
stay in tune with your emotions.
Luteal Phase
What your body is doing: Progesterone levels are high and you become
"progesterone dominant" during this phase. If the released egg from the
ovulatory phase isn't fertilized, your hormone levels begin to decrease and
the menstrual cycle will begin again.
How you may be feeling: For the first part of this phase, your mood and
energy may feel fairly normal. If pregnancy doesn't occur, your hormones
take a major decline and can lead to the lousiest feelings of the month. If
you suffer from low levels of progesterone during this phase you will most
likely experience PMS symptoms. You may feel a little more sensitive and
easily agitated. Feelings of fatigue, sleepiness, and grumpiness are
common during this phase.
By your Bleed
There are a few different ways to track your cycle and discover your
individual phases. The easiest place to start is by your bleed. The first day
of your bleed is the first day of a new cycle. If you have never tracked your
cycle before, try to make a guesstimate of the first day. It doesn't have to
be exact right off the bat, but it will give you a general idea.
From there start to track your energy levels and emotions. The more
diligent (and honest) you are about this, the more insight you will get into
which phase you may be in. The more you track, the easier it will get to
predict your individual cycle + phases.
By Ovulation
Once you have started to get comfortable with tracking by your bleed,
you can then start tracking your ovulation. This one is a bit trickier to
pinpoint because ovulation isn't as apparent as your bleed. You will need a
few tools to help you.
Now actually tracking your cycle with PCOS can be tricky, because of the
irregularity of your period and (if any) ovulation. But remember, lifestyle
changes (including exercise and nutrition) can help ovulation become
more regular... so it is well worth the effort!
Benefits of Tracking
- Get a clear record of your cycle so you can share it with your doctor
- Understand when you are most likely ovulating
- Know what's normal for your individual cycle so you can identify changes
- Cycle tracking apps (easy way to establish a record length and timing
of your cycle)
- Ovulation Predictor Kits (measure your luteinizing hormone, best way
to predict ovulation within a 24-48 hour window)
- Cervical mucus (take notice of changes in amount and type of mucus
your cervix produces)
- Basal Body Temperature tracking (body temp rises slightly during
ovulation, can be slightly less accurate way to track)
Remember...
It is important to remember that no LH test or app can 100% tell you when
you're ovulating
If your cycle generally last 21-35 days, this is a sign that you are likely
ovulating
If you are getting your period between 2-4 months, it is harder to predict if
you're ovulating
If you are having trouble pinpointing ovulation, or you think you might not
be ovulating, it is a good Idea to talk to your doctor
Changes to Consider
Reduce sugar and processed foods, use olive oil (less vegetable oil)
Stay away from inflammatory food (try low carb diet)
Add cruciferous vegetables like broccoli, artichoke, kale, cauliflower to
more meals
Reduce alcohol
Adaptogens (vitex, Alpha Lipoic Acid, Berberine)
Moderate exercise regularly
"THOSE OF
US WHO
EMBRACE
THE
FEMININE
KNOW ITS
STRENGTH"
- Betsy Cornwell
3 SYNC YOUR LIFE
PART
Your hormones play a vital role in your overall health, your menstrual cycle and even
how you feel. But did you know different hormonal levels at various times in your
cycle impact your metabolism, energy levels, and ability to recover from hard
workouts?
During your cycle, your body adapts to 2 different dominant hormones: estrogen and
progesterone. There are other hormones at play, but for now let's focus on E + P.
When your body is estrogen dominant, your metabolism acts more like a males. You
will build muscle faster, burn more fat, recover better, and feel more powerful and full
of energy. Estrogen dominance happens during your follicular and ovulatory phases.
When your body is progesterone dominant, your metabolism slows down. Your ability
to workout hard and recover well significantly declines. This happens during your
luteal phase.
We want to use this information to our advantage! Think about doing your hardest and
heaviest workouts when you are estrogen dominant. When you are progesterone
dominant, focus on pulling back from the heavy weights and cardio sessions and focus
more on mind body workouts like yoga and pilates (go on daily walks, too!)
In this guide you will find example workouts for you to try during each phase. Adapt
them to fit your cycle and lifestyle.
T S
U
KO Light movements are best!
Gentle stretching
OR
Yin Yoga
W
Walking
Mat Pilates
Rest
MI
ND
Low energy + Fatigue
SE
Feeling more reflective
T
Engage in mindfulness
Relax, Cozy up, + Unwind
I E S
IT
IV Self care + DIY spa treatments
T
AC
T S
U
KO
Your energy is on the rise! Start slow and
build up intensity as you approach ovulation
OR
W
Swimming Cycling
Running Low-impact cardio
Hiking Weight training
Vinyasa yoga Sculpt
MI
ND
Happy, Energetic, Driven
SE
Sharp + Ready to problem solve
T
Confidence boost
Creative
I E S
IT
IV Socialize
T
T S
U
KO Make the most out of the extra energy!
OR
HIIT Running
Dance cardio Barre
Resistance training Bootcamps
MI
ND
Confident + Outgoing
SE
Focused
T
Socialize + Connect
Magnetic energy
I E S
IT
IV Meet new people
T
AC
Go on a date
Hang out with friends
Start a new project
Explore the city
Luteal Phase
Approx. days 14-28
Progesterone is produced, peaks, and then drops
Without a fertilized egg, hormone levels decrease as your body
prepares for a new cycle
Energy levels may fall during this phase
T S
U
KO Start slowing down...
OR
Vinyasa Yoga
W
Incline walking
Pilates
Light strength training
MI
ND
SE
High Intuition
T
Grounded + Present
Small task driven
Detail oriented
I E S
IT
IV Quiet work + check off to do lists
T
AC
Create comfort
Journal
Household chores
Organize your space
HOW TO AVOID
WORKOUT BURNOUT
It is not uncommon to feel like you are expected to push through pain,
get in that extra workout, and not complain. But is that lifestyle really
serving you in the long run?
Cycle syncing your workouts can help you reach your fitness goals
without losing your motivation (or progress).
WORKOUT PLAN
MENSTRUAL PHASE
MONDAY: REST SATURDAY: OUTDOOR WALK
TUESDAY: GENTLE YOGA FLOW SUNDAY: REST
WEDNESDAY: FULL BODY MOBILITY
THURSDAY: REST
FRIDAY: MAT PILATES
FOLLICULAR PHASE
MONDAY: POWER PILATES SATURDAY: WEIGHT
TUESDAY: LOW IMPACT HIIT TRAINING
WEDNESDAY: RECOVERY DAY SUNDAY: REST
THURSDAY: WEIGHT TRAINING
FRIDAY: INDOOR CYCLE CLASS
OVULATORY PHASE
MONDAY: WEIGHT TRAINING
SATURDAY:CIRCUIT TRAINING
TUESDAY: CARDIO DANCE
SUNDAY: REST
WEDNESDAY: RECOVERY DAY
THURSDAY: PILATES SCULPT
FRIDAY: KICKBOXING
LUTEAL PHASE
MONDAY: MAT PILATES SATURDAY: MEDITATION
TUESDAY: VINYASA YOGA SUNDAY: REST
WEDNESDAY: RECOVERY DAY
THURSDAY: BARRE
FRIDAY: OUTDOOR WALK
MENSTRUAL PHASE
WORKOUT
FULL BODY MOBILITY
15 MIN STRETCH + MOBILITY TO HELP RELIEVE CRAMPS, BACK
PAIN, AND TIGHT HIPS
30 SEC EACH
KNEE HUG CIRCLES
DIRECTION
FOLLICULAR PHASE
WORKOUT
SCULPT WORKOUT
45 MIN FULL BODY WORKOUT
NEED: LIGHT/MEDIUM WEIGHTS (10-20LBS) + TIMER
Block 1 Block 2
45 sec of work + 15 sec rest 45 sec of work + 15 sec rest
Repeat! Repeat!
Block 3
45 sec of work + 15 sec rest
Repeat!
4 NUTRITION IDEAS
PART
Do you find yourself trying new fad diets all the time? You decided to try keto,
and it first it was working really well, but then you hit a plateau? Or you have
cravings you just can't fight? You end up falling off the diet you thought would
change your life and then start all over again and again and again...
Your hormones are telling you exactly what you need to know... you just have to
listen.
Your monthly cycle can serve as a necessary guide that lets you know when we
need to rest and when we need to push ahead. These monthly cycles can be a
great way to identify inner balances that might be in need of attention.
It's important to have balance in your life, especially when it comes to your
cycle and what you eat. In fact, it's everything. It all adds up to create the life
that you live. Let's break down how to use cycle syncing with nutrition for
personal health (and ditch diet culture for good!).
(PS. This is only a guide. Adding in these foods can be really helpful in supporting
fluctuating hormones, but don't be too strict! Remember to be kind to yourself and
use this as an opportunity to learn more about what your body needs.)
Kale Kelp
VEGGIES Beets Seaweed
Mushrooms Sweet potato
Collard greens Bell peppers
Mango Blackberry
FRUITS Papaya Blueberry
Pineapple Grapes
Cherries Watermelon
Buckwheat
GRAINS Wild rice
Brown rice
Pumpkin
NUTS Flax
Chestnuts
Peanuts
Beef Eggs
Fish Poultry
PROTEIN Lentils Trout
Lamb Shellfish
Banana Avocado
FRUITS Apple Orange
Kiwi Grapefruit
Blueberries Plum
Oats Quinoa
GRAINS Barley
Rye
Wheat
Lentils Lamb
Eggs Shrimp
PROTEIN Salmon Beef
Tuna
Coconut Cantaloupe
FRUITS Strawberry Peaches
Raspberry Pear
Guava Grapes
Quinoa
GRAINS Amaranth
Pumpkin Pecan
NUTS Flax Macadamia
Almond
Pistachios
Chickpeas Halibut
Navy bean Bone broth
PROTEIN Turkey Shellfish
Salmon Beef
Banana Avocado
FRUITS Date Raspberry
Peach Grapes
Pear Fig
Almonds Walnuts
NUTS Cashews Brazil nuts
Pecans
Hazelnuts
Ginger Garlic
EXTRAS
Dandelion root Spirulina
Dark chocolate
Peppermint tea
30 DAY
5
PART
CHALLENGE
You've made it to the end! I hope all of the information set out in this guide has
given you the knowledge and motivation to start making a difference in your
life.
This 30 day challenge is designed to help you get started with cycle syncing
and find balance in your life. This challenge will be the perfect opportunity to
build healthy habits, reinforce a routine, and help you learn more about your
body and your ever-changing hormones.
Take your time. Reflect. Find your balance. And show yourself some love.
DAYS 1-10
ACTION PLAN
DAYS 11-20
ACTION PLAN
DAYS 21-30
ACTION PLAN
PART 2 LET'S ASSESS
Assess your physical and emotional state at the beginning AND end of the next 30
days. Try to be really honest and vulnerable with yourself. After completing the 30 day
challenge, fill out this assessment again and track the progress you made.
PLAN IT OUT
Plan the types of workouts and activities you want to prioritize over the next 30 days
(or length of your cycle). Remember: focus on listening to what your body needs. Feel
free to go back to Part 3 of the guidebook for inspiration!
MENSTRUAL PHASE
FOLLICULAR PHASE
OVULATORY PHASE
LUTEAL PHASE
PART 4 TRACK YOUR CYCLE
A vital part of cycle syncing? Actually tracking your cycle! Start with the date of your last
period (even if it is an estimate) and work backwards. Go back to Part 2 of this guide to help
you plan the length of each phase. It's ok it's not perfect, the more you track each month the
easier it will get to predict. Go to the next page for an example.
1 2 3 4 5
6 7 8 9 10
11 12 13 14 15
16 17 18 19 20
21 22 23 24 25
26 27 28 29 30
EXAMPLE TRACK YOUR CYCLE
1 2 3 4 5
Menstrual
Follicular
6 7 8 9 10
Ovulatory
11 12 13 14 15
Luteal
16 17 18 19 20
Luteal
21 22 23 24 25
26 27 28 29 30
Menstrual
Luteal
PART 5
PHASE CHECKLIST
Can you check off 2-3 items during each phase? Make yourself a priority over the next 30
days and notice how your body thanks you.
Get 7 hours of sleep per night Shut off phone 1 hour before bed
Do something outside your Write out your goals for the month
comfort zone
WWW.SIMPLYSYNCD.COM PAGE 36
LIFESTYLE
6
PART
EXTRAS
I hope you have gained more insight into your cycle and how you can make
your hormones work for you.
The next couple of pages are a few extra tracking guides I wanted to include to
help you start off your cycle syncing journey.
Use the stress management habit tracker to list stress relief habits that have
helped you through your cycle phases. Find your favorite practices and try to
implement them every month.
The habit tracker can help you keep up with good habits you want to implement
throughout the week + month. Set some goals to practice new healthy habits
and work on them week after week.
The weekly meal planner can help you plan out cycle phase meals to support
your hormones. Reference back to Part 4 of this guide to create a grocery list,
then get creative putting together amazing cycle based meals.
MONTH:
STRESS
RELIEF
HABIT:
STRESS
RELIEF
HABIT:
STRESS
RELIEF
HABIT:
STRESS
RELIEF
HABIT:
NOTES:
B-
L-
D-
TUESDAY
B-
L-
D-
WEDNESDAY
B-
L-
D-
THURSDAY
B-
L-
D-
FRIDAY
B-
L-
D-
SATURDAY
B-
L-
D-
SUNDAY
B-
L-
D-
MY HEALTH IS A PRIORITY
MOOD
TRACKER
DAY OF THE MONTH MY MOOD
C U S T O M C Y C L E S Y N C I N G C O A C H I N G
BOOK A
CYCLE SYNCING
COACHING SESSION
Let's take it one step further... a Cycle Syncing Coaching Basics
session is a personalized, virtual coaching session that focuses on
helping you to understand and optimize your menstrual cycle. The
session is designed to provide a safe and supportive space for you to
learn about your menstrual cycle + phases, track your symptoms, gain
insights into how your body works, and learn the basics of cycle
syncing for your individual cycle.
SIGN UP
LET'S DO THIS,
-Taylor
Disclaimer: This guidebook is not a replacement for medical advice from your doctor. It is purely for
informational purposes only and is not designed to be medical advice. Please talk with your doctor before
making any major dietary or supplemental changes.