Cycle Syncing 101: How to Align Your Workouts, Diet, and Daily Routine with Your Menstrual Cycle

This cycle syncing guide covers everything you need to know to live in balance with your menstrual cycle to boost your energy, balance your hormones, and sync up your workouts and diet.

Are you curious to learn more about cycle syncing? Maybe you’ve heard the term come up a couple of times recently or maybe you’ve been struggling with your period for years and are looking for a solution that will finally make things better.

Well, you’ve come to the right place. In this post, we’re discussing all things cycle syncing from what it is, how to do it, which exercises to do and foods to eat in each phase of your cycle plus how you can best align your daily routine for maximum productivity. 

This guide is here to help you get started with cycle syncing and we’re covering it all from cycle syncing workout to cycle syncing diet tips and more!

---

---

Table of Contents

• What is Cycle Syncing?
• Understanding the Four Phases of the Menstrual Cycle
• Cycle Syncing Your Workouts
• Cycle Syncing Your Diet
• Cycle Syncing Your Daily Routine and Productivity
• Cycle Syncing Calendar
• Additional Tips for Cycle Syncing
• Final Thoughts
• Cycle Syncing FAQS

---

What is Cycle Syncing?

So you might be wondering, what does cycle syncing mean and why is it important? Cycle syncing is the practice of cycling up your daily activities like your diet and exercises with your menstrual cycle so that your life is in balance with your energy levels and desires based on your natural hormonal fluctuations. 

It’s a holistic approach that can help you better manage your energy levels, mood changes, and even productivity throughout the month.

Understanding your cycle is the first thing you need to know in order to get started with cycle syncing. 

---

Understanding the Four Phases of the Menstrual Cycle

Your menstrual cycle is divided into four phases and each comes with varying hormone levels that impact your mood, energy levels, and even metabolism. We won’t go too into detail here but if you’re interested in learning more, check out this comprehensive study.

The important things to understand are that on average a complete cycle takes 28 days. Within those 28 days, there are four phases and in each phase, the body produces different levels of hormones to prepare your body for potentially becoming pregnant.

Let’s Take A Closer Look At Each Phase

To get the most out of cycle syncing, it’s important to understand how each phase of your cycle will affect you and your body. This will help you tune in to what’s going on and listen to your body’s subtle cues. 

1. Menstrual Phase

This is the phase in your cycle you probably think about as your period. Although we often think of it as the final phase, it actually marks the start of a new cycle. It’s a time of physical release, of shedding your uterine lining, and can bring lower energy levels and a natural desire to rest and turn inward.

Days: 1-5 (on average)
Hormonal Changes: At this time estrogen and progesterone are at their lowest but gradually begin to rise toward the final days. 
Energy Levels: Generally low making it a great time to rest.

2. Follicular Phase

Once menstruation ends, the follicular phase begins and the body starts to prepare for ovulation. Hormone levels will begin to rise bringing within an increase in energy and some even say mental clarity. 

Days: 6-14 (on average)
Hormonal Changes: The follicle-stimulating hormone (FSH) signals the ovaries to trigger the growth of follicles and as a result, estrogen rises.
Energy Levels: You might notice your energy levels start to rise and you feel more positive and motivated throughout this phase.

3. Ovulatory Phase

This phase is short but can be intense for some. It’s during this 2 to 3-day window that your egg is released from the ovary and you are most fertile. A peak in estrogen is responsible for triggering this and you may notice a boost of social and physical energy. 

Days: 15-17 (on average)
Hormonal Changes: This is the peak of estrogen levels and the luteinizing hormone (LH) which triggers ovulation. Testosterone also may rise and lead to an increase in libido and general confidence. 
Energy Levels: Your energy levels will be at their highest during this phase and some women like to use this time to socialize and push themselves physically.

4. Luteal Phase

Immediately following ovulation, your body prepares for the possibility of a pregnancy. You might feel your energy levels start to dip as your progesterone levels rise, especially in the second half of this phase. This is also what we think of as PMS so you might experience mood swings or sugar cravings. 

Days: 18-28 (on average)
Hormonal Changes: In order to support the possibility of pregnancy, progesterone rises and estrogen slowly decreases. If you do not become pregnant, both will then drop toward the end of the phase.
Energy Levels: At the beginning of this phase your energy levels will be relatively high but you might notice them start to drop toward the second half. 

---

Cycle Syncing Your Workouts

As we just learned, your energy level varies greatly based on which part of your cycle you’re in. By working with your natural monthly rhythm you can tailor your workouts to match your energy levels and optimize physical performance without overdoing it. 

Below, we will make general recommendations for the types of activities that might best suit you in each part of your cycle but what’s most important is to listen to your body and do what feels good. The whole point of cycle syncing is following your natural rhythms so if you’re feeling especially energetic one day or particularly fatigued the next, it’s okay to adjust your workout on the fly. 

Menstrual Phase

Focus on movements that are nourishing and will help your body feel rested and restored. In this phase hormone levels are low and so are energy levels.

Workout To Try: 

• Yin yoga
• Gentle pilates
• Stretching
• Walking

Follicular Phase

This could be a good time to try something new or work on a skillset you’re currently building. Rising estrogen levels may leave you feeling with a greater desire to try new things.

Workout To Try: 

• Dance cardio
• Reformer pilates
• Aerial yoga
• Rock climbing

Ovulatory Phase

In this short phase, you’ll feel a burst of energy and be ready to take on the world. Use this to your advantage and channel it into high-intensity workouts to strengthen your body.

Workout To Try: 

• HIIT classes
• Running
• Boxing
• Spinning

Luteal Phase

In this phase, energy levels begin to drop again and you might find yourself gravitating toward more moderate-intensity workouts.

Workout To Try: 

• Moderate cardio
• Outdoor endurance bike rides
• Strength training

---

Cycle Syncing Your Diet

Changing hormone levels can lead to changes in your metabolism, specific cravings, and even varying hunger levels. Adjusting your diet to the phases of your cycle can help you to stabilize energy levels and even eat certain nutrients that will support hormone production if you’re wondering what to eat when cycle syncing, we’ve outlined the best foods for each phase below. If you want to learn more about cycle syncing food, we recommend this article from the Cleveland Clinic.

Menstrual Phase

In this phase when energy levels are low, you might find yourself craving comforting foods. This is because your body is looking for energy anywhere it can get it including sugar and extra carbs. While everything is best in balance, it’s okay to indulge in some comforts during this phase and give your body the extra energy it’s seeking. Eating iron-rich foods may also help replenish your body’s iron levels during your period.

Foods to Eat:

• Leafy greens
• Red meat
• Nourishing, warm meals

Follicular Phase

As your energy levels naturally start to rise, you might notice your cravings start to subside. During this time, it can be a good idea to focus on nourishing your body the best you can with protein and fiber rich foods. 

Foods to Eat: 

• Lean proteins
• Fiber-rich veggies
• Fresh fruits

Ovulatory Phase

Ovulation brings on some natural stress for the body. While it’s not a bad thing, now’s the time to focus on anti-inflammatory foods that can help to counteract the increase in inflammation. Your body is working hard so supporting it with antioxidant-rich foods and healthy fats will benefit hormone production and regulation. 

Foods to Eat:

• Berries
• Leafy greens
• Omega-3 rich foods like fish, flaxseeds, and walnuts
• Avocados
• Olive oil

Luteal Phase

In the later half of this phase, you might feel the PMS start to creep in. One of the best ways to manage sugar and carb cravings is to keep blood sugar levels stable by focusing on high-protein foods rich in healthy fats and fiber. 

Foods to Eat:

• Lean meats and fish
• Healthy fats
• Magnesium-rich foods like nuts and seeds

---

Cycle Syncing Your Daily Routine and Productivity

The essence of cycle syncing is working with your body’s natural rhythm and this extends beyond workouts and nutrition. If you want to gain the full benefits of this practice, also think about how these changes in your body affect your work, social, and personal life. 

Menstrual Phase: A time for rest & reflection

• Focus: Planning for the future, journaling, and setting intentions
• Productivity tip: Give your body the rest it needs and focus on low-energy tasks. This is a great time for catching up on admin.

Follicular Phase: The phase for creativity and big thinking

• Focus: Creative projects, brainstorming sessions, and strategic planning
• Productivity tip: Take this precious moment to tackle new projects and think big picture.

Ovulatory Phase: Your social high-point

• Focus: Communication, leadership, social events
• Productivity tip: In this short phase your energy and confidence will peak so use it to your advantage. 

Luteal Phase: Take time to organize and complete tasks

• Focus: Organization, wrapping up projects, anything that requires a detail-oriented approach
• Productivity tip: As your cycle comes to an end, focus on finishing and completing open projects and tasks. 

Curious to learn more about how you can best support your body during your period? Check out 53 Period Self Care Ideas: What To Do On Your Period At Home.

---

Cycle Syncing Calendar

We know this is a lot of information to digest and incorporate into your daily life so we’ve gone ahead and created a printable cycle syncing calendar with the best cycle syncing workouts, cycle syncing foods, and productivity tips.

---

Additional Tips for Cycle Syncing

Before we end this cycle syncing guide, we wanted to provide a few additional tips you might find helpful. 

• The Cycle Syncing Method: Alisa Vitta the founder of FLO Living has developed an extensive cycle syncing method. We highly recommend checking it out if you’re interested in learning more. 
• Cycle Syncing Book: If you’re looking for more information on this topic, we recommend checking out Alisa Vitti’s In the FLO or Maisie Hill’s Period Power. They are both great resources when it comes to learning more about your hormonal fluctuations and living in sync with your natural rhythms.  
• Cycle Syncing App: If you’re looking for an app to track your cycle and learn more about each phase, then check out Flo, Clue, or MyFLO. 
• Cycle Syncing Chart: We’ve created several infographics throughout this article. If you found any of them particularly useful, feel free to save them somewhere easily accessible.

---

Final Thoughts

Cycle syncing is all about aligning your daily activities with your natural fluctuations in energy levels and moods due to your menstrual cycle. 

It offers an all-encompassing approach to improving your health and wellness through cycling your workouts, food, and productivity focus during the four different phases of your cycle and embracing your body’s natural rhythms. 

Because it’s all about tuning in and listening to your natural cues, there is no one-size-fits-all approach. This cycle syncing guide is meant to offer a foundation of information from which you can test and optimize your own daily activities. 

We are so curious to know how it goes for you so please let us know in the comments below.

Happy cycling,

A small note to my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using our links, we will earn a small commission at no extra cost to you.

---

Cycle Syncing FAQS

---

You Might Also Like:

• Sleep Deeply: The 7 Best Tips on How to Fall Asleep Quickly & Increase Deep Sleep
• 31 Healing Emotional Self-Care Practices Every Woman Should Know
• 53 Period Self Care Ideas: What To Do On Your Period At Home

---

Sources

The Normal Menstrual Cycle and the Control of Ovulation
https://www.ncbi.nlm.nih.gov/books/NBK279054

What is the menstrual cycle?
https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period

How (and Why) to Cycle Your Exercise with Your Menstrual Cycle
https://www.healthline.com/health/fitness/female-hormones-exercise

Nutrition and Exercise Throughout Your Menstrual Cycle
https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle

---

Pin for Later!

Posted By: Victoria · In: wellness