Eat, Move, and Live with your Cycle
/A guide to Syncing with your Cycle
Cycle Syncing is the practice of naturally balancing hormones by structuring our life around the four phases of our menstrual cycle. This includes the foods we eat, how we exercise, the way we work, socialize, and interact with the world. Cycling Syncing is trendy these days - and for good reason. After practicing the Cycle Syncing method for over a year, I now experience more regular periods, gentler PMS, and a newly found appreciation for my body. I feel more connected to myself and my natural flow, and I have a deeper understanding of my emotions, and what body needs. Cycle syncing has helped me understand why my energy levels, inspiration, motivation, productivity, creativity, desires, social needs, and emotions constantly fluctuate throughout the month. It’s given me permission to ebb, flow, and change throughout my cycle. And it’s provided me with knowledge to make empowered choices that best support my body and hormonal health.
This method works!
Understanding our menstrual cycle
Did you know your period is more than just a bleed?! Our menstrual cycle actually consists of four phases that spread across the month: the follicular phase, the ovulatory phase, the luteal phase, and the menstrual phase. While every cycle is slightly different (there isn’t a perfect length or exact number of days for each phase!) a healthy cycle usually lasts anywhere from 26 - 32 days.
Follicular phase (7-10 days) - The follicular phase begins the day after your period ends, and lasts until ovulation. It’s the ‘first’ phase of a new cycle! In the beginning of the follicular phase, our hormones are at their lowest concentrations. As we get closer to ovulation, these hormones (particularly estrogen) slowly begins to rise. This increase in estrogen thickens the uterus lining, and encourages our body to ovulate!
Emotionally - The follicular phase is a time of ‘new beginnings’. Our energy levels begin to rise, and we’re often filled with new ideas and a fresh dose of motivation, excitement, creativity, and inspiration.
Ovulatory Phase (3-4 days) - Our ovulation phase only lasts a couple of days. This is the part of our cycle when we’re fertile and actually able to get pregnant!
Emotionally - The high levels of estrogen in our body make us feel social, communicative, confident, flirtatious, and beautiful. We’re more likely to have ‘good hair days’, glowing skin, and a desire to be with people.
Luteal phase (10-14 days) - The luteal phase begins once ovulation has ended. It’s the longest phase of our cycle, and lasts until the first day of our period. In the first half of the luteal phase, estrogen and progesterone begin to rise once again. This time, the hormone progesterone should be dominant (and when it’s not, hello PMS!) This rise and fall in progesterone is what encourages our uterus lining to shed, and an actual bleed to occur! In the second half of the luteal phase, hormones slowly start to decrease in concentration, leading to that usual drop in energy we often experience before our period.
Emotionally - The luteal phase is all about project completion, attention to detail, and wrapping things up. Our brain becomes hyper-focused on analytics, and we’re more likely to notice details we once didn’t. During this time, we’re most capable of ‘getting things done’ and experience a strong desire to finish old projects and wrap up any lose ends. As our hormone levels decline towards the end of the luteal phase, we’ll begin to feel more withdrawn, tired, and introverted.
Menstrual Phase (3-7 days) - The menstrual phase is the part of our cycle we’re all most familiar with: our actual bleed! During the menstrual phase, our hormones are at their lowest concentrations. Energy will be at it’s lowest, and the body will need extra nourishment and time for rest.
Emotionally - This decline in hormones strengthens the communication between our left brain and right brain, meaning we’re most intuitive, sensitive, and in-touch with our inner guidance during this time.
How to Cycle Sync
I first learned about Cycle Syncing when I read a book called “Woman Code” by Alisa Vitti. Essentially, the Cycle Syncing Method combines the knowledge of our hormonal fluctuations, infradian rhythm, food energetics, Traditional Chinese Medicine teachings, Ayurvedic principles, and specific vitamins, minerals, nutrients, and macronutrients found in various foods. Each of these is considered and incorporated into a fully holistic lifestyle approach to balancing hormones.
Over the course of our cycle, our metabolism, brain chemistry, emotions, and nutritional needs are consistently changing. Because of this, it would be silly for us to eat the same things, exercise the same way, feel the same emotions, and expect ourself to remain the ‘same’ every single day! This ‘linear’ approach to life is a very masculine way of living. But our feminine energy is much more cyclical. Cycle Syncing is based off this cylical, ever-changing way of being.
When it comes to Cycle Syncing, I like to compare each phase of our menstrual cycle to the four seasons. Internally, the different menstrual phases mimics the ever-changing seasons throughout the year. This analogy helps us make sense of each phase, and where we are in our cycle!
Diet
Follicular phase - Springtime Energy
As we enter the follicular phase, our hormones begin to rise. Our metabolism slows down slightly, while energy levels pick up. We’re naturally not as hungry, and often crave lighter foods. Our body is also able to maintain blood sugar levels more efficiency during this time. Focus on fresh water-rich vegetables, fruits, leafy greens, sprouts, and a variety of legumes to support detoxification. Phytoestrogens found in flax seeds, organic tofu, and oats encourage healthy estrogen production. And avocados in particular promote ovulation in the following phase!
Ovulatory phase - Summertime Energy
In the ovulatory phase, our hormone levels are at their peak. Our body’s internal temperature is also naturally higher. Hydrating, fibre-rich foods help to flush out excess estrogens, cool our body down, and keep things moving. Focus on lots of fresh vegetables, fruits, nuts, and seeds. Fermented vegetables in particular support gut-health (which in turn prevents estrogen dominance.) Our body prefers lighter carbohydrates like quinoa to support optimal hormonal balance during this phase.
Luteal phase - Autumn Energy
Our metabolism begins to pick up in the luteal phase (meaning you’re going to feel more hungry!) and the body is more vulnerable to blood sugar fluctuations. We need nutrient dense, stabilizing foods during this time. Focus on fall-time foods like complex grains, crucifiers vegetables, and starchy carbohydrates such as pumpkin, sweet potato, and apples. Foods rich in b-vitamins encourage progesterone production, while magnesium helps reduce water retention. Make sure you’re eating plenty of fibre to flush excess estrogens and encourage a balanced ratio to progesterone (helping reduce PMS!)
Menstrual phase - Winter Energy
The menstrual phase is a period of deep nourishment. Hormone levels at their lowest, and our internal body temperature is cold. Focus on warming, grounding, and satiating foods like cooked grains, ground seeds, and fattier meats. Incorporate nutrients rich soups and stews, easy to digest cooked vegetables, and sea veggies to replenish minerals like zinc and iron that are easily depleted as we bleed.
Credit: ‘Women Code’ by Alisa Vitti
Seed Cycling + Cycle Syncing
As many of you know, I LOVE Seed Cycling. If you’ve never heard of Seed Cycling, it’s another way to naturally balance hormones using different nutritional properties in specific seeds. You can read all about Seed Cycling here. But are Seed Cycling and Cycle Syncing compatible? Absolutely! I like to think of Seed Cycling as the ‘gateway’ to Cycle Syncing. Many of us start off with ‘Seed Cycling’ when first turning towards food to balance hormones. Once we understand the concepts of Seed Cycling, Cycle Syncing becomes even easier. If you refer to the ‘Cycle Syncing Food Chart’ above, you’ll see pumpkin, flax, sunflower, sesame, and sunflower seeds included in their specific cycle phases.
Lifestyle
Follicular phase
Lifestyle: Our follicular phase is a time of beginnings. Open yourself up to NEW ideas, experiences, people, places, and things.
Work / Productivity: The theme of the follicular phase is creativity! We do our best brainstorming, creating, and initiating during this phase. It’s the perfect time to set fresh intentions, start a new project, and tap into your imagination.
Exercise: After our monthly bleed, the body is restored with a sense of renewal and fresh energy. This is the perfect time to try a new workout class or active adventure. Energy begins to rise, and exciting workouts are encouraged.
Social Life: Plan adventures with friends, explore new places, and try fresh activities together!
Ovulatory phase
Lifestyle: Our ovulatory phase is a time of confidence. We are most in social, communicative, fluent, and in our power during this phase.
Work / Productivity: The theme of the luteal phase is communication - think public speaking, giving presentations, teaching, educating, participating in podcasts, pitching proposals, asking for a raise, and having deeper or more challenging conversations. This is the best time to put ourselves out there, work with others, and collaborate.
Exercise: Energy levels are at their peak, so focus on more intense and sweaty workouts if you desire. Now is the safest time in your cycle to incorporate high intensity training without worsening hormone or blood sugar imbalances.
Social Life: During this period, spend extra time with friends, go on first dates, attend events, and participate in social outings.
Luteal phase
Lifestyle: The luteal phase is the season of completion. Its the perfect time to complete projects, tie up loose ties, and clear our plate in preparation for the menstrual phase.
Work / Productivity: Focus on administrative tasks. Listen to those urges to organize the kitchen cupboards, clean that messy bedroom closet, tidy up your inbox, and check things off the to-do list.
Exercise: Reduce exercise intensity, and honour your body’s declining energy. Focus on strength training, pilates, and yoga,
Social Life: Declining hormone levels in the second half of the luteal phase contribute to feeling more introverted and content being alone. Don’t feel guilty for saying no to plans and scheduling extra time for yourself.
Menstrual phase
Lifestyle: This is our time of deepest intuition. Tap into your heightened intuitive abilities and listen to any nudges, wisdom, or guidance that might be coming through. Practice self-care by making time for sleep, journaling, hot baths, and doing activities that bring you pleasure.
Work / Productivity: Take time to re-evaluate all areas of your life (relationships, career, etc) and reflect on what feels good, what doesn’t, what’s working, and what isn’t.
Exercise: Focus on restorative, gentle movement like walking, gentle yoga, and deep stretching. If you’re tired, consider allowing yourself complete days of rest.
Social life: Now is a beautiful opportunity to go in-ward and spend time with yourself.
What cycle syncing looks like for ME:
My approach to Cycle Syncing is unique, and one that works for me. I don’t follow Cycle Syncing perfectly or have a rigid mentality. Rather, I combine the Cycle Syncing food chart with intuitive eating, seasonal eating, and listening to my body. For me, it’s about adding IN, rather than taking out. If I’m craving a certain food that’s not on the list for my current phase, I’ll eat it anyways. Consistency is more important than perfection, and having this mentality makes Cycle Syncing realistic and sustainable for the long run.
I’ve personally noticed positive changes from Cycle Syncing without the need to follow things perfectly. I've also found that the more in-tune I become with my body, the more I intuitively crave foods, exercises, and lifestyle choices that align with my cycle. This practice is meant to be a gentle guide, not a rigid protocol. Play around, experiment, and discover what feels best for you!
References
The Cycle Syncing Method was created by Alisa Vitti. She is an author, integrative nutritionist, women’s hormone expert, and the founder of Flo Living. I recommend reading her books “Woman Code” and “In the Flo” to learn more about your hormones and the Cycle Syncing protocol.
Seeking deeper hormone support?
If you experience painful or heavy cycles, irregular periods, amenorrhea, PCOS, endometriosis, overwhelming PMS, mood swings, cyclical acne, low libido, sleep disturbances, hair loss, or symptoms from hormonal birth control - know that you are not alone - and there is so much hope. After years of dealing with my own hormone imbalances, I’ve learned to cultivate balance again through addressing the root and beggining to fully nourish and support my body in ways that are unique and individual to me.
Now, as a Registered Holistic Nutritionist and aspiring herbalist with a focus on women’s health and hormone balance, I offer personalized 1:1 sessions to support you on this journey. Feel free to reach out to wholisticallyhannah@gmail.com or check out my Work with Me page for more information about working together. I also offer a 76-page Wholistic Cycle Guide, that dives deep into the pillars of hormone balance, cycling syncing, and connecting with your cyclical rhythm.
