Syncing with your Cycle
The Sync
Approach
What does syncing with your cycle look like?
Cycle Syncing is the practice of adjusting one's lifestyle, diet and exercise routine to align with the different phases of their menstrual cycle in order to achieve improved physical and mental well-being. These include the Menstrual phase, Follicular phase, Ovulatory phase and Luteal phase.
Why should this matter to me?
Cycle Syncing is highly individualized and involves paying attention to your body's needs and adjusting your lifestyle to support your physical and emotional well-being throughout the full menstrual cycle. This is valuable for women who are looking to better understand and support their bodies and balance their hormones.
How do i know which phase I’m currently in?
One of the easiest ways to track your menstrual cycle is to keep a menstrual calendar. This involves recording the start and end dates of your period each month and using that information to estimate when you will enter the next phases of your cycle. From there, it's easy to understand which phase you're in. If you don't currently have your period, cycle syncing is the best way to fix that.
What if I’m pregnant or in pre/post menopause?
While cycle syncing is a method specifically for a women's menstrual cycle, we also focus on and celebrate all women, regardless of which phase of life you're in. We offer fitness classes, nutrition and workshops that work specifically for you.
THE FOUR PHASES OF YOUR CYCLE
MENSTRUAL
FOLLICULAR
During this phase, many people experience discomfort, fatigue, and mood swings. Energy levels are at their lowest so it’s important to get enough rest during this phase. It’s recommended to take it easy and only engage in easy workouts including yoga, light stretching and walking. Foods include consuming iron-rich foods, such as leafy greens and red meat, to replenish blood loss and focus on warming foods like soups and stews.
During this phase, the body is preparing for ovulation and estrogen levels are slowly increasing. As energy starts to increase, this is a perfect time to start low-impact cardio workouts like spin and dancing. Fresh and light foods will help with energy in the Follicular phase as hormone levels start to rise. Focusing on phytoestrogens helps mimic the body’s natural estrogen needed—fermented foods, lots of vegetables and nutrient-dense, energy-sustaining grains.
OVULATORY
LUTEAL
With the estrogen surging, this is the time of peak energy levels for women and moods are more stable. Ensuring the right nutrition during this phase can help with acne due to the increased levels of estrogen. Raw foods are recommended during this phase including fruits and veggies. Foods that include high levels of glutathione (antioxidants) help the liver metabolize the excess estrogen more efficiently. Given the high energy, this is the time to engage in high-intensity workouts.
During this phase, the body craves more calories as the metabolism naturally speeds up. Winding down the workouts with lower-impact Pilates and barre is recommended, and transitioning to yoga as the time gets closer to the menstrual cycle. The body might start to have cravings during this time, so it is recommended to eat slow-burning carbs to alleviate and help with cravings. Foods rich in B vitamins, calcium, magnesium and fiber are the best foods for the Luteal phase.
The Research Behind Syncing with Your Cycle
Improved physical and emotional well-being
Journal of Women's Health found that women who followed cycle syncing practices reported improvements in physical symptoms, such as cramps and bloating, as well as emotional symptoms, such as mood swings and anxiety.
Hormonal balance
A study published in the journal Fertility and Sterility found that cycle syncing can help regulate menstrual cycles in women with polycystic ovary syndrome (PCOS), a common hormonal disorder that can cause irregular periods and other symptoms.
Fertility
There is some evidence to suggest that cycle syncing can help support fertility. For example, a study published in the Journal of Assisted Reproduction and Genetics found that women who tracked their menstrual cycles and timed intercourse based on cycle syncing principles had a higher pregnancy rate compared to women who did not use cycle syncing.
Sustainable lifestyle habits
With the long-term effects of cycle syncing, some experts suggest that it may promote sustainable lifestyle habits by encouraging individuals to listen to their bodies and adjust their habits accordingly.
*The above is based off the Cycle Syncing Method created by Alisa Vitti , HHC, AADP