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Do you suffer from long, painful periods? Are you moody, stressed, and fatigued from “normal” activities? Are you struggling to lose weight even though it seems like you’re doing everything right? And lastly, are you on birth control but want to get off? If the answer to any of these questions is yes, then this post is for you!
Disclaimers before we start: I am not a doctor, nutritionist, or anything like that. I’m just a person with a period (and a Master of Science in Health and Wellness) that was sick of dealing with long, painful periods and being on birth control. This post is for anyone with a period. We’re an all-inclusive space here!
Cycle Syncing
Cycle syncing: Cycle syncing is adapting your diet, exercise, and overall lifestyle around the different phases of your menstrual cycle. By doing this, you balance your hormones and optimize your life. It’s no surprise that the world works around men’s 24-hour hormonal cycle, but our bodies run on a 21-35 day cycle (however often your period comes). And although we usually only think about the “period” part of our cycle as the important part, our bodies go through hormonal fluctuations all throughout the cycle, and cycle syncing helps with all of those parts.
The Phases of the Menstrual Cycle
Let’s get scientific. The menstrual cycle is made up of four different phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. (Even though health class only teaches about 2 of these) Each of these phases serves an important purpose and has different hormonal fluctuations. Now that we know that, let’s dive into each of the four phases: what they mean, how our hormones change, and how we can optimize life at each one.
The Menstrual Phase
First is the menstrual phase, the one you’re probably most familiar with. This phase is the first 3-7 days of the cycle, most notably known as your period. During this phase, the uterus is shedding its lining, and estrogen and progesterone are low, which can contribute to low energy levels. The loss of nutrients during this phase may also contribute to cravings for heavy or high fat foods. Lastly, this is usually the phase where we feel the most uncomfortable. Symptoms like nausea, bloating, and fatigue may creep up and just make you feel like “bleh”.
The Follicular Phase
The next phase of the menstrual cycle is the follicular phase. This is when an egg matures in one or more follicles in the ovary. This phase lasts from the end of your period until ovulation, which is typically about 7-10 days. In the follicular phase, estrogen levels rise and progesterone levels stay low making us feel refreshed and energized. If your appetite increases during the menstrual phase, you may notice it return to normal during the follicular phase.
The Ovulatory Phase
Phase 3 is the ovulatory phase. This short phase usually falls in the middle of the cycle, and it is when the follicle releases an egg. This is the time when estrogen levels peak, and chances of pregnancy are high. If an egg is not fertilized during this phase, it disintegrates and signals for menstruation to return in two weeks. During this phase, you may feel strong, confident, and full of energy, but the high levels of estrogen may also cause oily skin or blemishes. Some people may also experience cramping or spotting during this phase, and that’s completely normal.
The Luteal Phase
The last phase is the luteal phase. It takes place between ovulation and your next period. After ovulation, the body also releases progesterone which thickens the uterine lining in preparation for pregnancy. If not pregnant, this hormone lowers, along with estrogen to prepare for menstruation. Appetite increases, energy levels decrease, and PMS rears its ugly head.
The Cycle Syncing Diet
Now that we know the basics about each phase, let’s explore what foods are best during each one. During the menstrual phase, it’s important to replenish your body’s nutrients, and eat warm, easy to digest foods. Foods that are high in protein and healthy fats are also great to consume at this time. And, although it’s important to take a multivitamin every day, during the menstrual phase, it’s especially important to prioritize magnesium, iron, omega 3 fatty acids, zinc, and B vitamins. My favorite foods that really help me during this time are lentil soup, avocado, sweet potato, tofu, nuts, oats, nut butter, berries, and beans. If you’re into herbs, like I am, this is also a great phase for ashwagandha and sea moss.
The follicular phase is a great time to have foods rich in iron, as you lose iron during menstruation. It’s also important to have more fiber and fermented foods during this stage to support estrogen metabolism. With your appetite returning to normal and energy levels rising, healthy proteins and leafy greens are also a priority. My favorite foods to eat during this phase are light salads, avocado, lentils, Brazil nuts, tofu, protein shakes, citrus, chia seeds, flax seeds, oats, and yogurt.
I call my ovulatory phase “the goddess phase” because this is not only when I feel the best, but I also eat like a goddess by filling my body with things like salads, raw vegetables, fruit smoothies, citrus, quinoa, tofu, lentils, flax seeds, and nuts. This is also when I take maca powder, as it is a natural hormone balancer.
Lastly, during the luteal phase, your metabolic rate increases, making you hungrier. Reminder: it is perfectly normal and okay to increase your caloric intake at this time. Foods high in complex carbs, magnesium, and healthy fats will make you feel your best during this phase. My favorite foods during this phase are soups, oats, fruit (especially bananas), chickpeas, tofu, cooked veggies, beans, potatoes, dark chocolate, nuts and seeds, and yogurt. I also love sea moss, raspberry leaf tea, and peppermint tea during this phase, as they help with any PMS symptoms and/or bloating from the increase in calories.
Exercising with Your Cycle
Next up, exercise. When I was first learning about cycle syncing, I was amazed that different workouts are optimal for different phases of the menstrual cycle. Usually, I just stick with the same types of workouts for a month or two, so this was news to me! Of course, this works for men and their 24-hour hormonal cycles, but for us, it’s different. Let’s start with the menstrual phase. Listen to me closely: it is perfectly okay to rest or sleep instead of workout at this time. If your energy levels are too low or you’re experiencing too much bloating or discomfort, rest is optimal for your body. But, if you’re in the mood to move, light workouts like stretching, yoga, walking, and Pilates are great for this phase.
During the follicular phase, estrogen and energy are higher, so HIIT, cardio, and strength workouts will be more enjoyable and natural. These workouts could also help you burn off any extra calories eaten over the menstrual phase. This is the perfect time to build muscle and go all out!
Ovulation is another high-energy phase where strength and HIIT are optimal. Take advantage of your goddess energy and get those fitness results!
As energy begins to dip in the luteal phase, it’s better to switch to low-intensity workouts, such as LISS, Pilates, bodyweight, and lower weight workouts. As with every stage, listen to your body, and always remember to warm up and cool down.
Living in Alignment with Your Cycle
The last component of cycle syncing is lifestyle. Just as with diet and exercise, different behaviors sync with each phase. As you can probably imagine, the menstrual phase is more of a time for reflection and evaluation rather than working hard and making decisions. It’s also the perfect time for self-care practices like journaling, meditation, baths, and naps!
The follicular phase is great for creativity and planning. Set goals, start a new project, or brainstorm your next big idea. If you’ve been putting off making a big decision or solving the problem, now is the perfect time to figure it out!
Ovulation is the time to be a social butterfly! Have conversations, network, and put yourself out there! Productivity and focus are high, and people may be naturally drawn to you. Have fun!
During the luteal phase, you’ll feel more inclined to get things done. Check off the to-do list, get organized, and tie up loose ends.
Period Hacks
That’s all I have for cycle syncing! But, before I end this post, of course I’ll tell you some of my final period hacks!
- Drink lots of water. Staying hydrated is one of the best things you can do for your body, but I also find that it helps with bloating, workout recovery, and period symptoms.
- Limit caffeine. If you suffer from menstrual cramps or gastrointestinal distress, try limiting caffeine. Not only is it dehydrating, but it also wreaks havoc on the digestive tract, especially first thing in the morning. If possible, make the switch to decaf (yuck!) or herbal tea during your menstrual phase.
- Take your vitamins. I try to take my vitamins every day, but I am especially careful to take my magnesium and zinc during my luteal and menstrual phases. Magnesium alone was a major game changer for my cycle! And, if I’m having cramps, a couple of magnesium gummies is all I need for pain to be gone!
- Use natural pads/period supplies. Some pad/tampon companies put a lot of harmful ingredients in their products, so I made the switch to Honey Pot products. I know they aren’t the best on the market, but their herbal pads help my cramps and discomfort so much (and the ingredients are still better than other brands). I also love organic period panties for sleep. These can hold the heaviest flow, and they are a complete game changer for comfortable sleeping during my cycle.
- Honor your body. I know I listed workouts for each phase of your cycle, but it’s more important to honor your body. If your body needs rest, give it rest. If your body needs recovery, give it recovery. For overall balance and wellness, honoring your body is more important than any fitness goals. After all, what’s the point of all of this if you are not whole and well?
Your menstrual cycle does not have to be some kind of taboo mystery that you just push through. If we take the time to get to know our bodies and sync our cycles to our lifestyles, “that time of the month” can be something we embrace with pride and grace! Happy syncing!
I LOVE all of your tips and easy-to-follow advice about cycle syncing. I have been cycle syncing for a while and am keen to incorporate a more plant-based diet, so your tips on what to eat are really helpful. Thanks!!