Cycle Syncing 101
Ladies, we're not crazy. Each phase of a woman's cycle brings different skills & moods, so let's lean into our feminine physiology rather than rejecting it.
Now before we dive in, let’s take a moment to look at the chart below.
What do you see?
Let’s start with the most obvious. Men follow a 24-hour cycle where they have a consistent daily rise and fall of testosterone which support energy, focus, productivity, and communication which makes them in naturally in sync with the 8-5 standard workday. Their testosterone is highest in the morning when it’s time for work, lowest at night when it’s time for bed. That’s it. Fin. It’s a wrap. Sweet Dreams.
Meanwhile, we follow a 28-day cycle where our hormones look like a rollercoaster (sometimes we feel like we are on one too… one week we are productive and the next we are ultra sensitive to any minor inconvenience). So essentially our energy, mood, appetite, and rest can be directly affected by the fluctuations of our hormones. Some women may struggle with maintaining the 8-5 grind while their male partners have no issues.
So instead of feeling guilty for not being able to show up the same every single day, by leaning into our feminine physiology and allowing grace for when we are menstruating… our quality of life is going to improve significantly.
What is Cycle Syncing?
Cycle Syncing is a term that was created by Functional Nutritionist, Alisa Vitti. Thank you girlfriend! This method involves making mindful choices about food, exercise, & even understanding your emotions based on the hormonal changes that occur throughout the month.
Long gone are the days where we hate our period and hormones, and instead working with them to leverage your different skills throughout the month. It’s about honoring your cycle and hormonal shifts, and listening to your body.
Here’s the good news… most of this we already know ;) Let me explain. If I gave you the option to either take a leisurely walk alone or attend a group HITT workout session on day 2 of your period….which would you choose? What feels more aligned? Why?
You would probably pass on the high intensity workout and take a walk because you’re probably exhausted, not feeling your best, not wanting to be around too many people…or let’s be honest all of the above. This could directly relate to your hormones being at the lowest of it’s lowest. Depleted. On Low. Nil. Zip. So what’s next? It’s as simple as listening to your body and following your intuition. You shouldn’t feel bad for wanting to take a nap because you seek more rest….give yourself permission to slow down.
Now, let's delve into each phase with a bit more detail…
Hormones: Estrogen & Progesterone are lowest in this phase. Day 1 of your cycle is the first day you bleed, this happens because your endometrial lining sheds.
Mood & Cognition: Give yourself permission to rest & slow down by listening to your heart, mind, and body. This is a great time for inward reflection so consider setting intentions and journaling.
Movement: This is a good time for gentle and restorative workouts like walking, stretching, yoga. Prioritize rest!
Nutrition: Foods rich in iron are important to replenish any lost nutrients (we lose iron through our menstrual bleed) such as red meat, shellfish, leafy greens, seaweed. Avoid alcohol, caffeine, fatty & salty foods. Focus on incorporating warm & easily digestible foods.
Hormones: Estrogen & Progesterone rise in order to trigger ovulation, endometrial lining grows, follicle develops
Mood & Cognition: Time for exploring new ideas, manifesting, setting goals, planning, social events = let’s get creative!
Movement: Low-medium intensity workouts, hiking, light cardio.
Nutrition: Fiber, antioxidants like raw fruit and cruciferous vegetables, fermented foods, lean meats.
Hormones: Estrogen peaks, Progesterone rise, and a spike in Testosterone explains why your energy is usually the highest in this phase making us social butterflies. Egg is released.
Mood & Cognition: Your magnetic phase. A time for being social, communicating, and a boost in libido. Explore your sexual desires, whether it’s with yourself or your partner.
Movement: As energy rises, this would be a great time to challenge yourself with HIGH intensity workouts, strength training, HIIT, and heavy weights.
Nutrition: Colorful fruits and veggies, broccoli, cauliflower, cabbage, kale, nuts, avocados, dark berries. These protein and fiber like foods will flush out excess Estrogen. Estrogen dominance is one of the most common (but not normal) hormonal imbalance problem in women.
Hormones: Progesterone peaks, Estrogen rises slightly, then they both decline right before your next bleed. The main function of progesterone is to prepare the endometrium (lining of your uterus) for a fertilized egg to implant and grow. If a pregnancy doesn't occur, Progesterone drops.
Mood & Cognition: Say “No” & hold boundaries as your energy will start to decrease. This is the time for finishing up projects, and paying attention to details.
Movement: Progesterone, our catabolic hormone which helps us burn fat easier, is highest, Incorporate cardio/HIIT style. The second half of this phase should be flexibility, mobility, and gentler workouts as you prepare for your next bleed.
Nutrition: Healthy fat, protein, sweet potato, starchy veggies, nuts. Increase caloric intake to maintain a stable blood sugar.
Overall, learning how to support the different phases of your cycle can help correct hormonal imbalances, reduce pre-menstrual symptoms, and most importantly learn how to lean into our feminine physiology rather than rejecting it. While this method offers wonderful support and guidance, don’t feel that you have to change your entire meal plan or exercise routine. At the end of the day, everyone is uniquely different. No one knows yourself better than you, so if you haven't started already, begin listening to your body and the messages it's trying to send. You might be surprised by what you learn ;)
Use this as a helpful resource when you're feeling out of balance and need a little help regaining control. Remember to give yourself grace.
Afterthought: Although I touched on the 4 phases in our menstrual cycle, peri-menopause and menopause are just as important. I am to remain inclusive of women of all ages, but at this time, I lack the necessary knowledge to confidently discuss the latter. However, I do plan to gather more information on menopause in the future. Thank you for understanding.
Disclaimer: Cycle Syncing is a holistic approach and individual experiences may vary. Consult with a healthcare professional before making any significant changes to your diet or exercise routine, especially if you have underlying health conditions or concerns.