Cycle Syncing: How to “Hack” Your Lifestyle Based on Hormones

Disclaimer: This blog about cycle syncing is aimed to be a source of valuable information for the reader; however, it is not a substitute for direct expert assistance. For specific cases, please seek help from your healthcare provider. 

Different wellness blogs, medical professionals, and health educators have been raving about ‘cycle syncing’ and saying how it could positively impact workout sessions and overall wellbeing.

But what does this practice really entail? Is it as effective as what people are hyping it to be? What benefits could you get from basing your schedule on your menstrual cycle? We’ll find out in this quick guide.

What is Cycle Syncing?

Cycle syncing is tailoring your lifestyle based on the phases of your menstrual cycle. Holistic health coach Alisa Vitti first mentioned the term in her book WomanCode, published in 2014.

A menstrual cycle doesn’t solely refer to periods or menstruation. A menstrual cycle actually happens in a whole month, in which the menstruator goes through different physical and emotional changes. As shown in this hilarious but highly relatable TikTok video from @growingannanas, you can see that her follicular and ovulation phases are when she’s free, flirty, and thriving. On the other hand, she shuts in her home and seems more emotional during her luteal and menstruation phases. The shifts in mood and energy levels are due to the hormones being released in each phase; more on that in the next section.

Phases of the Menstrual Cycle

Just learned that menstrual cycle phases exist? Here’s a quick rundown.

Each month, your ovaries and uterus undergo specific phases to prepare your body for the possibility of pregnancy. It’s usually divided into four phases:

Menstruation Phase – This occurs from the first day up to the last day of your period. Your estrogen and progesterone levels are at their lowest. Meanwhile, the uterine lining is shed and turned into your period blood.

Follicular Phase – Once the uterus is cleared up, your body will start gearing up for another possibility of pregnancy, which can only happen during ovulation. In this stage, the pituitary gland will produce the follicle-stimulating hormone or FSH, which signals your ovaries to develop multiple fluid-filled sacs called follicles. Each follicle contains an egg, and eventually, your body will choose the dominant follicle, which is usually the largest one in the batch.

Ovulation Phase – The dominant follicle will reach its full maturity and will be released into the nearby fallopian tube. If a sperm is present, fertilization will occur. However, the egg only has a lifespan of about 12-24 hours after release, so it needs to encounter sperm during this timeframe for conception to happen.

Luteal Phase – This stage spans from Ovulation until the beginning of the next period, lasting for 9 to 16 days. During this time, progesterone and a smaller amount of estrogen are released to support a potential pregnancy. If fertilization doesn’t occur, the cycle will start back at the menstruation phase.

There are other minor phases that weren’t mentioned in this rundown, specifically the Proliferative and Secretory Phase. We highly recommend checking this YouTube video from an OB-GYN, Dr. Viktoria Ines “Issa” Matibag, M.D, DPOGS. You can also check the recommended guide below for more deets.

Benefits

The idea of scheduling your lifestyle around your menstrual cycle seems tedious, but various resources say that it comes with a bunch of benefits, such as:

• Decrease in PMS symptoms, such as bloating and cramping
• Improved sleep quality
• Improved workouts
• Higher energy levels
• Boost in productivity
• Better handling of your mood changes

However, some experts say that this practice can only work for some menstruators. As shared in an article from The New York Times, Kelly Roberts, running coach and founder of the female-led running community Badass Lady Gang, says that cycle syncing is “just not feasible for the everyday person.” She further explained that out of the more than 1,500 women she coached last year, only five menstruators have successfully incorporated cycle syncing into their workout routine.

Even though the book implied that women with polycystic ovarian syndrome (PCOS), endometriosis, premenstrual dysphoric disorder (PMDD), premenstrual exacerbation (PME), and other related conditions will benefit the most from this practice, some medical professionals say that it can be difficult for women with irregular periods to try cycle syncing, since their flow isn’t consistent.

Studies are also limited on this subject, and the available research often recommends that a menstruator take a personalized approach to cycle syncing; this means tracking your own cycle, listing your symptoms in each phase, determining what changes could work based on your findings, and consulting your OB-GYN for further guidance.

Cycle Syncing Guidelines

If you still want to give cycle syncing a shot, here are some recommended meals and workout practices you can do in each phase of your menstrual cycle. The more consistent you are with these guidelines, the quicker you’ll see the results.

Menstruation Phase

As we’ve mentioned earlier, your estrogen and progesterone levels are at their lowest during this stage. Not only that, but you’re experiencing different menstrual symptoms, such as fatigue, period cramps, and mood changes.

You might feel under the weather during this stage, so we recommend stepping back from your regular workout routine and focusing on low-impact movements, such as walking and stretching. We also don’t recommend doing a lot of social activities at this period, as you might not get the most out of them due to low energy levels.

As for your diet, focus on iron-rich foods, such as pork, beef, lamb, shrimp, sardines, tuna, spinach, whole wheat bread, watermelon, strawberries, and tofu.

Follicular Phase

Your energy levels are rising up and period symptoms are gone. You can now go back to your typical workout session and other activities you’ve skipped out on due to your menstruation. However, you must be cautious when doing workouts since your body is still recuperating its lost energy.

Several resources recommend foods with whole carbohydrates, such as whole grains, oats, potatoes, barley, and beans. You can also consume refined carbohydrates, such as white bread, but only in small amounts.

Ovulation Phase

This is the best time to go all-in with your workout, personal projects, and social events, as your energy levels are high during this stage. If you’re trying to conceive, this is also the best time for you and your partner to have some private time.

As for your diet, opt for high-fiber and antioxidant-rich foods, especially if you’re trying to get pregnant.

Luteal Phase

Your energy levels will start to dwindle. Premenstrual symptoms such as food cravings and fatigue may also occur during this phase. If your energy is really off, you can stop doing regular workouts and focus again on low-impact movements. But if you feel like you can still do your workout routine but with fewer reps and sets, you can still push for it.

Now, during this stage, your unhealthy cravings are off the charts, so we recommend getting foods high in protein and fiber to keep you full. However, this stage is where you’ll be most emotional, so if a cup of your favorite ice cream can alleviate the sadness, go for it.

Takeaway

Cycle syncing sounds like the “secret sauce” to better physical and mental health. However, like other wellness practices, its effectiveness still depends upon the individual. If monitoring your menstrual cycle phases and planning your life around them feels exhausting, you can always take a step back. And syncing your cycle works out on your end, great! Just keep on being consistent and experience all of the promised benefits.

At the end of the day, your physical and mental wellbeing matters the most, so choose the approach that works for you.