Cycle Syncing: Learning To Live In Sync With Your Cycle

Ladies, have you heard of cycle syncing? Cycle Syncing is a practice that aligns your exercise, nutrition and overall lifestyle to the natural rhythm of your menstrual cycle. This can help reduce PMS symptoms, support your fertility health, improve hormonal balance, optimize your mental and physical performance, help you feel more energized, support your sleep, and improve your overall well-being.

According to a study published in the journal Archives of Gynecology and Obstetrics, hormone fluctuations over the monthly menstrual cycle play a crucial role in our body’s responses. They affect our emotions, energy, appetite, thought processes, and more. But what many women don’t realize is that we can work with these natural hormonal fluctuations, instead of against them, to improve our quality of life through cycle syncing. The way you eat, the workouts you do, and the activities you engage in, during each phase of your cycle matter, and they can impact how you feel for better or worse.

While men’s hormones follow a 24 hour cycle. Women’s hormones follow a 28 day cycle (on average). So while men can get away with repetition and doing the same workouts, eating the same meals, etc every day. Women are another story. When we push through workouts while  our hormone and energy levels are naturally lower, or when we cut out carbohydrates at a point in our cycle when we actually need them for energy balance, we are essentially steam rolling over our own innate intuition. God created our bodies with this beautiful monthly rhythm that can be our guide post when it comes to our own mental, physical, and spiritual thriving.

Nicole Negron, a functional nutritionist and women’s health specialist says it this way, “Once women understand these monthly hormonal shifts, they can avoid becoming casualties to their hormones and begin to maximize their hormonal power.”

So first off, to understand cycle syncing, it’s important to understand the basics of a woman’s menstrual cycle. During each cycle, an egg develops and is released from the ovaries. The lining of the uterus builds up, which coincides with an increase in estrogen and eventually progesterone. If a pregnancy doesn’t happen, the uterine lining sheds during a menstrual period and hormone levels drop. Then the cycle starts again. This process is broken down into 4 phases: Menstrual, Follicular, Ovulatory, & Luteal.

Cycle Phases
Menstrual: the start of your period
Follicular: starts on the first day of your period (overlaps with the menstrual phase) . And lasts 12-18 days leading up to ovulation
Ovulatory: This phase happens in the middle of the cycle around day 14 and lasts for 16-32 hours
Luteal: 10-14 days after ovulation and before your period

With that as our backdrop, to understand cycle syncing a bit more, let’s break each of these phases down and talk about how you can eat and exercise in each phase of your cycle to optimize your hormonal health.

How To Eat In Each Phase Of Your Cycle
Menstrual
As I explained, hormones and energy levels are low, particularly at the beginning of this phase. So when it comes to your workouts, light movements may be best, such as walks or light stretching/yoga. When it comes to your diet, limit fatty foods, alcohol, caffeine, and salty foods. Also, focus on eating foods that are high in fiber and antioxidants such as fruits and veggies. As well as foods high in iron and zinc such as good clean sources of animal protein. These foods can help alleviate bloating and support overall health.

Follicular
During this phase, your estrogen levels begin to gradually increase, which can improve your mood and energy levels. So this could be a good time to start ramping up your workouts. Try incorporating some strength training, light cardio, boxing, or swimming. When it comes to your diet, since estrogen levels are rising, try to incorporate foods that will help to metabolize estrogen such as foods that are high in fiber. As well as sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut. Protein-rich foods can also be beneficial here as they help support muscle growth and repair for those added workouts.

If all you’re wondering is…when can I eat more carbs? I’ve got you ;)… The follicular phase. This is your opportunity to have a few more carbs and not stress about it. Studies show that most women have much higher carbohydrate tolerance in the first half of their cycle. Carbs have less impact on blood sugar from menstruation through ovulation, and research indicates that this is because estrogen, which starts to rise during this phase, helps keep insulin resistance at bay. And, as I’ve already mentioned, this is the phase in your cycle where your energy levels will start to increase which means you’ll need some carbs for those extra workouts. But always remember when it comes to carbs to never eat “naked carbs” but to always pair them with protein, healthy fats, or fiber to help keep blood sugar levels in check.

Ovulation
This is when estrogen levels and energy levels are at their highest. So this is your opportunity to get in those high intensity exercises such as HIIT, circuit training, cycling, or longer more intense runs/cardio.  Also, with your estrogen at an all-time high, you should eat foods that support your liver. Focus on anti-inflammatory foods like whole fruits and vegetables, especially cruciferous veggies such as broccoli, cauliflower, and kale, which help to metabolize estrogen. Also, focus on eating healthy fats, which can support overall health and well-being.

Luteal
Estrogen and progesterone both surge and then wane during this period because this is when your body is preparing for another period cycle. So while you may still have a bit of energy reserve left, it will begin to drop off. Light-to-moderate exercise may be best here. Try some light yoga, light strength training, pilates, or low intensity cardio or walking. Eat foods that will produce serotonin, like leafy greens, salmon, and eggs. You’ll also want to focus on magnesium-rich foods that fight fatigue and low libido, like nuts/seeds, avocado, and bananas. During the luteal phase, insulin sensitivity decreases and you are likely to experience heavy cravings and mood changes. So it is key to provide your body with the nutrients it needs to help you feel satiated and full. The aim here is to avoid snacking on empty calories and junk food which will lead to an inevitable blood sugar and cortisol roller coaster.

There you have it! Hopefully now you can see why the answer isn’t always just to push through the workout or go against our bodies own natural rhythm simply to prove something to ourselves and others. God created our bodies with this beautiful monthly rhythm that can be our guide post when it comes to our own mental, physical, and spiritual thriving.

Ladies, one of the best things you can do for your health is tune into the natural rhythm of your cycle and allow it to direct and guide you. And tune out all of the external noise and pressure from society to perform, to rush, to be perfect, and to please. Consider this your invitation to just be. And to tune into the beautiful innate rhythm that God placed within you.

For more helpful information on how to balance your hormone levels naturally, check out these blog posts: 
How To Balance Cortisol Levels Naturally
How Endocrine Disrupting Chemicals Could Be Impacting Your Health