Your guide to cycle syncing
Let’s understand our cycle first and for most…
There are four phases in a woman’s cycle, each influenced by fluctuating hormone levels. These changes impact libido, appetite, mood, and more. While the typical female cycle is around 28 days, it can range from 25 to 32 days, depending on the individual. In contrast, men operate on a 24-hour hormonal cycle. To better understand your cycle, start tracking it with an app. This will help you identify which phase you're in and keep a record of any symptoms you're experiencing during each phase. Some apps I recommend are Flo, the Health app (iPhone), Clue, and Lively.
Tip: Day 1 of your cycle begins with the first full day of bleeding. For example, if your period starts before 12 pm, that’s considered day 1. However, if your period starts after 12 pm, the next day would count as day 1. A typical cycle can last anywhere from 24-35 days, with a bleeding period of 4-7 days.
If you experience drastic changes in mood, severe pain, extremely heavy bleeds, spotting in between cycles, or irregular periods, I recommend booking a consultation to get to the root cause of the issue. You may have heard that these symptoms are "normal," but they are anything but normal.
By syncing your workouts with your cycle, you can maximize your results and see more effective changes in your body. Listening to your body’s needs is one of the best things you can do for yourself. Combining this with the right nutrition for each phase is, in my opinion, the cherry on top.
MENSTRUATION
Menstruation is where it all begins, days 1-5 of your cycle. This is day one of your cycle, or the first full day of bleeding. Hormones are at their lowest point, and we are likely to experience low energy.
FOOD:
INCLUDE:
Increase the intake of iron-rich foods to replenish iron stores when we bleed, especially if you are a heavy bleeder. Don't forget to add vitamin C to enhance absorption.
Increasing omega-3 intake helps to reduce any inflammation during menstruation. Sources include oily fish, nuts, and seeds.
Incorporating foods rich in B vitamins, especially B6, can help support energy levels and regulate mood. Sources include bananas, sweet potatoes, poultry, eggs, and whole grains.
Increase water intake.
LIMIT: High levels of caffeine, alcohol, highly processed sugars, and refined carbohydrates.
EXERCISE: Rest, practice yoga, walk, stretch, journal, focus on recovery, and body weight exercises.
FOLLICULAR
Now moving into the second phase of our cycle, days 6-14. Energy levels may still be somewhat low due to egg follicles maturing in preparation for ovulation.
FOOD:
Incorporate probiotic/fermented foods to support the gut microbiome, which aids in healthy hormone production. Sources include miso, kimchi, sauerkraut, kefir, and yogurt.
Increasing protein intake helps to repair muscles and support hormone production, especially estrogen and progesterone. This is essential for weight management, improved energy levels, and supporting the nervous system. Sources include lean meats, chicken, fish, and vegetable proteins.
Cruciferous vegetables aid in the liver detoxification pathways in phases 1 and 2, which help clear excess hormones and toxins. Sources include broccoli, cabbage, Brussels sprouts, kale, and cauliflower.
EXERCISE: High/medium intensity exercise, Pilates, running, swimming, strength training
OVULATION
The sexy phase of our cycle, typically days 15–17, is when hormone levels increase, particularly estrogen. This is the most fertile window in your cycle.
Tip: How to know if you are ovulating. This comes down to knowing your body’s signs and symptoms. Common signs to look out for include changes in libido, cramping, and changes in discharge, which should resemble an egg white (clear and sticky) consistency.
FOOD:
Supporting liver detoxification during this phase is key, so focus on increasing your intake of cruciferous vegetables. Fiber is also important as it promotes hormonal balance, regulates blood sugar, and creates an optimal environment for ovulation while supporting digestive health. Sources of fiber include all fruits and vegetables, especially broccoli, beans, legumes, and whole grains.
Healthy fats are essential because they are the foundation of our hormones and also support hormone production with the added benefit of being anti-inflammatory. Sources include nuts, seeds, avocados, fatty fish, and extra virgin olive oil (EVOO).
Don’t forget the importance of antioxidants, which help reduce oxidative stress and inflammation, enhancing egg quality and overall reproductive health. Think of consuming a diverse range of fruits and vegetables, or "eating the rainbow." Try to change your fruit and vegetable picks every few weeks to maintain variety.
EXERCISE: HIIT, practice Pilates, boxing, swimming, strength straining.
LUTEAL
The final phase of our cycle, days 18-28, is when everything changes. We experience shifts in hormone levels again, with estrogen and serotonin dropping while testosterone increases.
FOOD:
Energy levels tend to drop during this phase, so fueling the body with complex carbohydrates helps to support energy levels, stabilize mood, support digestive health, and promote a healthy hormone balance. That being said, it's important to limit highly refined carbohydrates. Tip: Cook your starches first, then cool them and reheat them to avoid a spike in glucose. Sources of complex carbohydrates include sweet potatoes, brown rice, whole grains, and quinoa.
Magnesium becomes crucial as we prepare for our next cycle. If you experience pain, magnesium can help reduce cramping and improve sleep while also nourishing the nervous system. Sources include dark chocolate, pumpkin seeds, and cashews.
Hydration is important because we tend to retain a little extra fluid during this phase. Staying hydrated helps to flush out any excess fluid. Incorporating potassium-rich foods enhances this process. Sources include leafy greens and bananas. Opt for filtered water to avoid any unnecessary contaminants.
EXERCISE: yoga, Pilates, walking, strength training, low-impact movement.
