What is cycle syncing, and why is everyone talking about it? Let’s break it down.

Falling asleep under the stars… waking up to the first light of the sun with morning coffee, and enjoying nature…  sure! It’s all guaranteed to make my hormones happy. 

Modern life often disconnects us from nature, our biological rhythms, and personal cycles. However, when we follow practices in line with nature’s cycles and our own, we find ourselves physically and psychologically healthier. This disconnection from natural rhythms not only impacts our health but also disrupts how we understand and navigate our menstrual cycles.

As a result, menstrual cycle mismatches often occur when people don’t fully understand their phases and try to push through activities that clash with their energy levels. So comes the rollercoaster of emotions: happiness, sadness, ups, and downs, all driven by hormone levels. When you grasp this, a lot starts to make sense because you’re learning to “hack” how your hormones work. Once you understand them, you’ll realize they’re not so confusing after all.

Cycle syncing helps us understand our bodies better and manage them more effectively. But how does cycle syncing work, and how can you apply it to your life? Instead of seeing the menstrual cycle as a barrier, start to see it as a source of strength. 

Table of Contents

What is menstrual cycle syncing?

Menstrual cycle syncing is a concept that refers to adapting your diet, exercise, personal and professional life based on your menstrual phases.

So, why is cycle syncing important? When we are in harmony with our natural cycle phases, we can get the most out of our time and energy: a more enjoyable and healthier lifestyle. Anyone with a regular cycle who doesn’t use hormonal birth control can benefit from adapting their life to these phases.

However, birth control pills work by introducing specific hormones throughout the month to stop ovulation, which prevents the natural cycle from occurring. Because of this, those using hormonal birth control won’t experience the natural rhythms and hormone shifts that cycle syncing relies on. Because these methods regulate hormones artificially to prevent ovulation.

So, how should you adapt to cycle syncing?

If it’s not your cup of tea, that’s perfectly fine. Everyone has unique cycles and hormonal changes, so what works for one person might not work for another. 

  • hormonal birth control
  • irregular menstrual cycles 
  • postmenopausal
  • certain medical conditions

For those cases, it’ll be better to consult with healthcare providers.

For example, you might fall within a 21-35 day range. In this case, irregular menstrual cycles don’t fit into generic cycle sync, which can lead to confusion and inconsistency. Moreover, I’ll talk a bit about general trends related to phases, but you may not experience the same energy boosts, and you might have different symptoms. This also could lead to disappointment. Also, If you have any bone health concerns, you might need to skip strength-focused exercises during certain points. Be careful to avoid starting an exercise routine that isn’t ideal for you.

Always remember that your process is unique to you.

Moreover, strong social media claims may mislead individuals into viewing cycle syncing as a cure-all without addressing medical concerns with a doctor.

While no studies directly support cycle syncing, some research indicates mood, confidence, and energy fluctuations during menstrual phases, along with the effects of exercise timing on strength.

For example, a review published in Nutrition Research Reviews examined various nutritional practices aimed at managing menstrual cycle-related symptoms. The study found that certain nutrients, such as vitamin D, calcium, zinc, and curcumin, may help alleviate these symptoms. However, the authors emphasized the need for further research to establish definitive recommendations.

Also, some doctors like Dr. Shahine endorses cycle syncing for its benefits in self-awareness, exercise, and nutrition but advises it as a complementary practice rather than a medical replacement. According to her menstrual cycle:

  • “encourages awareness of one’s menstrual cycle.
  • promotes the importance of rest and well-being over constant productivity.
  • support for whole foods and a balanced diet.”

Ready to adapt?

Okay. If you want to give a shot and learn how to adapt (at least try), keep reading, dear friend. I’ll share more insights from my experience.

If you read my previous posts, I also talked about productivity hacks, and time management techniques. From now on, I have stopped using regular weekly scheduling, and instead plan my tasks based on the fluctuations in my energy levels throughout the month.

For example, the first day of my period signals my new menstrual cycle. Within a day or two, I update my meal plans, work tasks, and personal plans to suit this phase.

It’s still new to me, and learning something all at once is hard. That’s why, I created a Notion page for my phases. I have personalized notes to remember, so while planning, I check those notes. At the beginning, you may create your cycle notes. 

P.S.: Also check Notion for more features.

  • Create your own cycle path.
  • Track your symptoms and keep a cycle journal.
  • Listen to your body and respond appropriately

How can you calculate your menstrual cycle and menstrual period?

The menstrual cycle starts on the first day of your period, which is the day of regular bleeding, not just spotting. If you noticed spotting on April 2, but the full bleeding didn’t start until April 3, then April 3 is considered the first day of your cycle. The bleeding can last from three to seven days, varying from person to person.

Menstrual Cycle Phases

Menstrual Cycle Syncing: Happy Hormones Happy Me in My 30s

Menstrual Phase (Day 1-5/7) — Your period

During this phase, all our hormone levels, including estrogen and progesterone, are at their lowest, triggering our periods. You might feel like sleeping a bit more or taking it easy with some afternoon naps. It’s a time to go easy on yourself. Instead of pushing too hard, consider taking this time to rest, reflect, and evaluate.

Review the past month’s activities and prepare for the coming month. Your intuition might be heightened, so trusting your instincts could be beneficial.

Estrogen and progesterone are female sex hormones. Estrogen helps develop reproductive organs and regulates the menstrual cycle. Progesterone prepares the uterus to support pregnancy and aids the implantation of a fertilized egg. These hormones also impact bone health, skin condition, and overall hormone balance.

What I do: If I’m up for some activity, I stick to gentle stretching or restorative yoga flows. If I’m not in the mood for much, I don’t push myself. I use this time to binge-watch my favorite series and movies. Plus, I avoid scheduling any meetings or calls during this period, and I make sure to remind my partner to give me some space, as I can get a bit grumpy. Ok. Menstrual cycle sync is a new thing for me, so I’m curious to see how this evolves with time.

Nutrition: During this phase, we’re losing blood, which means we should focus on iron-rich foods to replenish lost iron. And vitamin C is perfect for better iron absorption. So combine your iron-rich meal with vitamin C foods. Besides: 

  • Vitamin K may also help reduce heavy bleeding.
  • Omega-3 fatty acids can lessen inflammation and cramps, and potentially reduce your painkiller needs.

Our bodies are working hard. It’s best to choose nutrient-dense, low-glycemic, warm, and easy-to-digest meals.  And pair them with protein and healthy fats for extra support.

Exercise: Cramps, breast tenderness, fatigue, and insomnia are quite common. So, mostly rest and recovery. If you want to move, try gentle stretching, Yin Yoga, restorative yoga flow, or simply go for a walk. Your body probably will be happy with any light activities.  

Skincare: Skin might be dehydrated and sensitive. Focus on hydrating and calming.

Relations: An orgasm during period sex can help relieve common symptoms like cramps and headaches. But interest in sex and intimacy might decrease during this time. Also, it’s possible to experience the opposite. Just listen to your feelings and if you’re not in the mood, “me time” will be a better option.

Financial: Since our energy is low, it’s probably best to avoid big spending or major financial decisions during this time. Instead, you might want to review your spending habits.

Career & Productivity: As this is a time for rest, it’s a good opportunity to look back on past projects and take some strategic notes for the future. Rather than focusing on new ideas, use this phase for inner reflection.

Suggestions: Psybient Playlist | IT Crowd 

Follicular Phase (Day 5/7-14) — Pre egg release

During this phase, as estrogen levels gradually increase following the end of your period, vitamin E becomes influential in promoting follicle growth. This, along with the pituitary gland’s role, boosts energy and helps produce the fluid sacs that store your eggs. Your uterine lining thickens, and your follicles grow in order to prepare an egg for ovulation.

Both testosterone and estrogen levels continue to rise, enhancing brain sharpness, focus, energy, and your perceived cognitive capacity. It’s a perfect time to set strategies or do creative tasks—this is when ideas flow freely.

What I do: I especially take this time to review my business strategies. My confidence and ambition are notably higher, helping me to push forward with new initiatives.

Foods: Because of high estrogen levels, you may find yourself feeling less hungry but more energetic. That’s why include foods into your meals that can help balance estrogen and boost your workout performance. 

  • Steamed or sautéed vegetables and salads are ideal for light, nutritious eating. 
  • To support your energy levels, include more proteins and only healthy fats in your diet, which can enhance your mood and help reduce irritability. 
  • Additionally, cortisol levels, commonly known as the stress hormone, may rise during the follicular phase. To lower your stress, consider eating foods like dark chocolate, avocados, citrus fruits, and berries, while reducing your intake of sugar, alcohol, and caffeine.

Exercise: Our energy and aerobic capacity are at their peak, so the perfect time for cardio and higher-repetition weight training: running, dancing, or cycling. 

Skincare: Your skin starts to change as you approach ovulation, so prepare it for “ovulating skin.” You might want to increase your use of vitamin A serum and start peeling routine to twice a week during this phase.

Relations: As your estrogen levels increase, so too does your libido, enhancing your desire and making this a peak time for intimacy. This phase also opens up opportunities to strengthen your connection with your partner through new experiences. Whether it’s trying out a new restaurant or exploring new things in the bedroom, this can be a wonderful time to deepen your bond.

Financial: This is a great time to cut back on unnecessary expenses and think about new investment plans.

Career & Productivity: Creativity and mind clarity are at their peak, making it an ideal time to start new projects, hold strategic meetings, and focus on creative work. With high motivation, you can make the most of this phase.

Suggestions: Uplifting Psytrance Playlist | Little Miss Sunshine

Ovulation Phase (Day 14-16) — Release off the egg

Attention please: the bells toll for the seeds. 

Estrogen and luteinizing hormone (LH) levels peak, and your energy also is at high. So your body is ready to be fertilized, best chance.  

Our communication and social skills are higher during this period. Naturally, we feel more outgoing and self-confident. It’s the right time to present new ideas, attend meetings, and socialize.

LH causes a mature egg to be released from your ovary into one of the Fallopian tubes. That is, it triggers ovulation and initiates the luteal phase, which prepares the body for possible pregnancy.

What I do: Thanks to my peak confidence during this phase, I schedule my important meeting in this phase. 

Foods: Keep eating the same diet as follicular phase. But because of high energy; you might want to reduce carbohydrate intake. 

  • The liver works harder to break down the excess estrogen. That means, eat foods that help balance estrogen levels.
  • Ensure you’re getting enough vitamin B12, vitamin D and high-fiber foods for overall health.

Workout: HIIT and other intense workouts will be suitable for this period. Since the desire to socialize increases during this period, it may also be a good idea to join group classes.

Skincare: Your skin might need extra hydration this month. Drink plenty of water and provide the moisture it needs, which will give you a healthy glow. You can add extra hydration to your routine with products containing hyaluronic acid. Serums with vitamin C and E can revitalize your skin. This is a good time to tackle dead skin cells with exfoliation.

Relations: Our communication skills will be strong. So make deep conversations with your partner, meet up with friends and go to parties. We feel attractive, and our confidence is high. So go ahead and make a move on that person you’ve been wanting to charm. Have fun! 

Financial: With confidence and social skills at their peak, this is a great time for financial negotiations and business deals, such as applying for a loan or requesting a raise.

Career & Productivity: This phase is perfect for giving important presentations, attending job interviews, and collaborating with your team. Your chances of success are higher.

Suggestions: Full Power Playlist (side note: this is my DJ set) | Love Actually

Luteal Phase (Day 16-28) — Post egg release

Your progesterone levels rise to prepare your body for a possible pregnancy. You might start experiencing some symptoms and notice mood changes. 

And if fertilization occurs, your hormone levels will continue to increase. But, if pregnancy doesn’t happen, both progesterone and estrogen levels drop sharply. By the end of this phase, levels of progesterone, estrogen, and testosterone reach their lowest, so a new cycle is ready to start.

What I do: I usually focus on my self-care and well-being. I enjoy manicures and pedicures, as well relax and take care of myself in the home. 

Foods: Metabolism speeds up, and the body needs more calories. If we don’t eat enough or try to match the intake of the follicular and ovulation phases, we may end up facing unhealthy cravings. Roasted or baked root vegetables and slow-burning carbs are good choices during the time. 

  • High-fiber foods can help with estrogen elimination and prevent dominance. This phase is crucial for managing PMS symptoms. The luteal phase often brings hunger and cravings. Consuming complex carbohydrates can help balance mood and energy levels, while reducing sugar, caffeine, and alcohol intake can ease bloating and discomfort.
  • Pumpkin seeds, which are high in magnesium, may also help reduce fluid retention. Staying well-hydrated can alleviate bloating, brain fog, and PMS symptoms. In fact, drinking plenty of water is always essential. It’s a habit worth embedding in our minds.
  • During the second half of your menstrual cycle, your body’s serotonin levels—a neurotransmitter that helps regulate mood—may decrease, potentially leading to feelings of anxiety or depression. Include foods which can help increase serotonin levels: pumpkin seeds, sunflower seeds, bananas, pineapples, spinach, walnuts, etc.

Workout: Focus on medium-intensity strength training or low-intensity, long-duration cardio, gradually tapering intensity as the phase progress. For example, you can try exercises like resistance band training, body weight squats, lunges, and low-impact cardio such as brisk walking or cycling at a steady pace. High-volume, lightweight strength training, along with low-impact exercises like weightlifting, Pilates, and yoga are all great choices. As energy gradually decreases toward the end of this phase, it’s best to keep workouts light.

Skincare: Gently exfoliate and clear pores to prevent breakouts. Use a BHA exfoliant or clay mask to control oil once or twice a week. Stick to lightweight moisturizers and calming ingredients like niacinamide or aloe vera to reduce redness. As the phase ends, focus on hydration and avoid intense treatments to prevent irritation.

Relations: The first half of this phase is quite similar to ovulation, but in the second half, we start to feel more dramatic shifts in our hormones. Any unresolved issues in relationships are likely to surface now. During this time, we become more aware of our needs and the problems in our lives.

Financial: Metabolism speeds up and energy might dip during the luteal phase, so it’s a good idea to watch out for impulsive spending.

Career & Productivity: With a heightened attention to detail, this phase is ideal for wrapping up ongoing projects, tying up loose ends, and handling administrative tasks. As energy levels decrease, focus on completing tasks rather than starting heavy-duty projects.  

Suggestions: Uplifting Playlist | Eat Pray Love 

Lastly, Leslie has an article about planning your photoshoot around your menstrual cycle. It’s quite interesting because, until I came across this post, I had never though about it. 

What you have read here is just a guide. Discover cycle journey and find the most suitable ways for your body. And sure, don’t turn this into an obsession. 

Wishing you a life of harmony with yourself… 

P.S: Please, share this post to help more people benefit from it.

Disclaimer: Cycle syncing encourages awareness of your menstrual cycle, but scientific evidence supporting its effectiveness is limited. Consider it a complementary strategy and consult healthcare providers for personalized advice.