Have you ever felt like a different person throughout your menstrual cycle? Or have days when you just cannot get the energy to do your everyday routine? It’s not all in your head. Fluctuating hormones impact your mood, energy, appearance, and more. We can’t change how hormones work throughout our cycles, but there are methods we can try to help better manage those changes. That is exactly what cycle syncing is all about.
Read on to learn more about how and why you may want to try adapting your lifestyle habits to match the phases of your menstrual cycle.
Your Body’s Natural Cycles
Your body follows natural, biological cycles every day, many of which happen without you even paying much attention to them. The most common is the circadian rhythm, your body’s internal clock.
Humans and animals also have other biological cycles known as infradian rhythms, which are any biological rhythms that last longer than a 24-hour period but less than one year. Some examples in nature include hibernation and migration. In humans, the menstrual cycle is an infradian rhythm. Hormones such as progesterone, estrogen, and the luteinizing hormone create this pattern.
What Is Cycle Syncing?
Cycle syncing involves considering your hormones when planning your diet, exercise, and lifestyle habits during each menstrual cycle phase. The practice helps you align your daily routines based on how hormonal shifts affect your energy levels, diet, and mood.
The theory behind cycle syncing is that specific metabolic and hormone changes occur in each of the four phases of the menstrual cycle. By considering these hormonal fluctuations, we can better support mind and body wellness throughout each phase.
It may sound like a lot of planning, but once you get the hang of cycle syncing, it becomes pretty intuitive.
Cycle Syncing Benefits
Cycle syncing can help provide information on how your body responds to hormonal shifts. Benefits can vary by person, but they may include:
- Improved mood
- Improved period symptoms
- Improved hormone balance
- Better use of energy
- Better sleep
- Better nutrition that aligns with needs
If you’re trying to conceive (or will be soon), cycle syncing can also help you identify your fertile window. You may even get pregnant easier if you know when you’re ovulating.
Who Can Benefit From Cycle Syncing?
Cycle syncing helps you connect with your body and menstrual cycle, empowering you to fully optimize your lifestyle at each phase. Therefore, anyone who menstruates can benefit from cycle syncing. However, some people may find greater benefits from cycle syncing:
- Women who experience significant physical and mental symptoms throughout their cycle
- Women who have a condition that’s affected by the menstrual cycle, like polycystic ovarian syndrome (PCOS), endometriosis, premenstrual dysphoric disorder (PMDD), and premenstrual exacerbation (PME)
Understanding Menstrual Phases
Before starting cycle syncing, you must understand the four phases of your menstrual cycle and how your hormones shift during each cycle. Everyone’s cycle is different, so the exact length of each cycle will vary. Tracking your period for a few months will give you insight into what yours looks like.
Menstrual phase
The menstrual phase kicks off your cycle, marked by the shedding of the uterine lining (your period) and typically lasts between three to seven days. Low hormone levels, particularly estrogen and progesterone, can cause fatigue and lower energy levels.
Follicular phase
Following menstruation, the follicular phase lasts between seven to ten days. Estrogen levels rise as the body prepares an egg for ovulation, increasing energy, mood, and mental clarity. The uterine lining also starts to rebuild.
Ovulation phase
Ovulation occurs when the ovary releases a mature egg around the middle of the cycle. Ovulation is the shortest phase, lasting only one to three days. Estrogen peaks, and testosterone rises briefly, often increasing energy, libido, and social drive.
Luteal phase
After ovulation, progesterone dominates as the body prepares for a potential pregnancy. Energy may dip toward the end of this phase, and some may experience premenstrual symptoms (PMS) such as mood swings or fatigue if pregnancy does not occur. The luteal phase lasts between ten and 14 days.
Tracking Your Cycle
The next step is to start tracking your cycle. This goes beyond period tracking–start listening to your body and noting your mood, energy levels or diet during certain times of the month.
Once you start noticing different physical and emotional changes, you can estimate the length of each phase of your menstrual cycle. Here are some signs and tips for tracking each phase:
- Your menstrual phase is the easiest since it starts on the first day of your period and ends on the last day
- The follicular phase follows, and you may notice increased mood, energy and focus
- Ovulation is a very short window and is harder to track. Once ovulation occurs, you experience a rise in basal body temperature. This rise can be anywhere from 0.3 to 1.0 degrees Fahrenheit. The day just before this temperature shift is the day you ovulated. You may also notice more clear and slippery cervical fluid, like the consistency of egg whites.
- Once you ovulate, you’re in the luteal phase. So, once you understand when you’re ovulating, you can distinguish between the ovulation and luteal phases. That’s the last piece of the puzzle to begin cycle syncing.
Cycle syncing in each stage
Hormonal fluctuations and even nutrient loss (DYK that women lose between 3-24mg of iron during each menstrual cycle??) can impact your physical, emotional and psychological state at each phase of your cycle. Below, we’re sharing tips for nutrition, fitness, self-care and work/life for the four stages of your menstrual cycle.
Days 1-5: Menstrual phase
During your period, estrogen and progesterone are low, and your body is busy shedding your uterine lining. Many women feel tired and a bit unmotivated during this phase. Here’s how you can work with your body to get through it:
- Nutrition: During your menstrual phase, you can increase your energy levels with iron-rich foods like beef, bison, clams, spinach, and beans. Pair plant-based options with vitamin C from citrus, strawberries, or bell peppers for better absorption. Comforting meals like soups and stews can also be incredibly nourishing.
- Fitness: If you’re feeling fatigued, don’t try to push through with a long endurance session or heavy lifting. Focus on low-impact movements, like Pilates, yoga, or walking. Gentle movement can actually be energizing for your body and mind. It can also help relieve symptoms like bloating and cramping.
- Self-care: You may need more sleep during this time. Skip the early workouts, skip the late-night scrolling, and get to bed to give your body the rest it needs.
- Work/life: You may need more motivation to tackle new or existing projects, so this is a time to make lists and set goals for the weeks ahead. You can also limit in-person events or meetings (to the extent you can) during this phase.
Days 1-14: Follicular Phase
The follicular phase technically overlaps with the menstrual phase. For cycle syncing, think of the follicular phase as beginning when your cycle ends, somewhere around days 6-14.
As estrogen and progesterone rise during the follicular phase, you may also notice an increase in your energy and motivation. Here’s how you can take advantage of the hormonal benefits that come in the follicular phase:
- Nutrition: During the follicular phase, focus on foods that support hormone balance and energy.
- Leafy greens and cruciferous vegetables like kale, broccoli, and cauliflower contain the phytonutrient diindolylmethane (DIM), which helps detox excess estrogen.
- Vitamin E-rich foods, such as avocado, almonds, and wild-caught seafood, support follicle development.
- Probiotic-rich options like kombucha and sauerkraut aid gut health and estrogen metabolism.
- With higher energy levels, fuel your body with quality protein and complex carbs to keep up with increased activity.
- Fitness: Thanks to a rise in energy and motivation, this is the time to focus on higher-intensity workouts. This might mean challenging interval workouts, heavier lifts, or longer efforts.
- Self-care: The rise in hormones can make you feel more outgoing and sociable. The follicular phase can also be an ideal time to plan or attend social events or to connect with your partner, family, or friends.
- Work/life: Many women feel more motivated and creative during their follicular phase. This can be a great time to start a new project or tackle a goal.
Days 14-17: Ovulatory Phase
The ovulatory phase may be short, but it can be pretty intense. Due to dramatic hormone changes, you might notice a dramatic change in how you feel, with noticeable shifts in energy and sex drive. Here’s how to support yourself during this impactful time.
- Nutrition: If you’re trying to conceive, now is the time to start a prenatal vitamin. For others, high hormone levels during ovulation make it important to support detoxification organs like the liver and kidneys, which break down and excrete old hormones. Focus on leafy greens, cruciferous vegetables, and sulfur-rich foods like eggs, onions, chicken, and broccoli. Vitamin B, found in eggs, chicken, and beef, is especially crucial during ovulation for egg release and implantation. And skip the alcohol, as it can negatively impact detoxification, including estrogen detoxification.
- Fitness: High-intensity workouts are ideal during ovulation because of increased motivation and energy during this phase.
- Self-care: You may feel more social and drawn to spending time with others, including an increased interest in intimacy with your partner. Nature designed this phase for reproduction – you just so happen to be most fertile at the time your body is most interested in sex. If you are trying to conceive, this is your time!
- Work/life: Collaboration and communication skills often peak during ovulation, too, so if you can dictate your schedule, it can be a good time to plan presentations or work with others on large projects.
Days 15-28: Luteal Phase
After ovulation, the luteal phase begins. The egg travels through the fallopian tubes to the uterus in this phase. It may implant in the uterine lining if fertilized, starting a pregnancy. If not, estrogen and progesterone levels drop, and the cycle restarts. Energy may stay high early in this phase but can fade as estrogen decreases, sometimes triggering PMS symptoms. Here’s how to support yourself during this phase.
- Nutrition: During the luteal phase, your resting metabolic rate may slightly increase, and some women need between 100-300 extra calories to compensate for the additional energy burned. Listen to your hunger cues—if you feel hungrier, your body likely needs more fuel. Focus on nutrients like Vitamin C, which supports progesterone production and may ease PMS, and magnesium, which aids relaxation, sleep, and fluid retention. Healthy fats like avocado, nuts, seeds, and omega-3s are also great additions. Progesterone can slow digestion during this phase, leading to bloating or constipation, so stay hydrated and include plenty of fiber-rich whole foods to keep digestion on track.
- Fitness: Your energy will likely wane as hormone levels fall and you approach your next period. So listen to your body. Tap into your energy when you feel up to it, and as you approach your next menstrual cycle, just focus on light and enjoyable movement. Some women do feel up for high intensity exercise and find that it helps with their mood. There’s no need to hold back if so, but you may need extra time to recover.
- Self-care: As energy dips and moods fluctuate during the luteal phase, it’s okay to scale back on commitments and prioritize your mental health. Some women feel anxious or down during this time, so finding ways to support your well-being is key. To ease PMS symptoms, consider limiting caffeine and alcohol. Reduce blue light exposure and establish a calming nighttime routine for better sleep. Many women also experience a nesting instinct, feeling motivated to organize or clean. While cleaning isn’t exactly self-care, tackling a project you’ve been putting off can create a refreshing sense of accomplishment.
- Work/life: The first half of the luteal phase is excellent for getting things done, so focus on detail-oriented tasks. However, you may feel less inclined to work in groups as you approach your next menstrual phase. This can be a good time for heads-down focused work.
Go With the Flow
Cycle syncing can help empower you to work with your cycle to sync different areas of your life to what’s happening in your body.
Rather than trying to stick to a rigid routine no matter how you’re feeling, you can embrace the changes that come with your cycle and use them to make your life feel more aligned with your body's rhythm. Getting aligned with your body’s rhythm can help your mood, energy, and overall health.
