What Is Cycle Syncing?
Learn how to start cycle syncing your workouts and diet
Medically reviewed by Jamie Johnson, RDN
Cycle syncing is a way for people with periods to adjust their lifestyle habits (such as diet and exercise) based on their menstrual cycle phase. The human body has varying needs at different times of the menstrual cycle due to shifting hormones.
In this article, learn more about how to adjust your workouts and eating patterns to support your menstrual cycle phase and how to start cycle syncing.
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What Is Cycle Syncing?
Cycle syncing is the practice of adjusting your lifestyle habits to match the phase of the menstrual cycle you are in.
If you have a period, you might have noticed that at certain times of the month, you feel more bloated and sluggish, while at others, you feel more energetic. In many cases, this pattern can be linked to your menstrual cycle. Hormones fluctuate depending on which phase you are in and can impact how you feel.
People who cycle sync may choose different workouts, foods, sleep, or even sex habits based on which menstrual phase they are in. This is done to optimize how they feel and perform and reduce symptoms of premenstrual syndrome (PMS).
Cycle syncing is a relatively new concept in the wellness space over the past decade. The term "cycle syncing" was coined by Alisa Vitti, functional nutritionist and founder of FLO Living Hormone Center, in her 2014 book WomanCode. Vitti trademarked the term in 2017.
There is some emerging research on the benefits of cycle syncing, but much of what we know is anecdotal.
Can You Cycle Sync on Birth Control?
If you take hormonal birth control, your menstrual cycle is influenced by synthetic hormones and includes a withdrawal bleed instead of true menses. As a result, cycle syncing would not necessarily benefit you since you are not going through the four phases of the menstrual cycle (though it's low risk to try).
On the other hand, if you use nonhormonal birth control (e.g., the copper intrauterine device), then cycle syncing would be appropriate since you are having a natural menstrual cycle.
Menstrual Cycle Phases
The menstrual cycle is the roughly month-long pattern of hormonal changes that prepare a person's body for pregnancy. Cycles can vary from 23 to 35 days, but the average is about 28 days. It is counted from the first day of bleeding to the first day of bleeding in the following cycle.
The four phases in the menstrual cycle are:
Menstruation: Menstruation (your period) is when the uterus sheds its lining and bleeding occurs.
Follicular: During the follicular phase, progesterone levels remain low while estrogen levels start to increase to rebuild the lining of the uterus. This is also when a follicle matures in an ovary in preparation for ovulation.
Ovulation: When estrogen reaches a critical point during the follicular phase, it triggers a surge in luteinizing hormone, causing ovulation. Ovulation is when an egg is released from an ovary halfway through the menstrual cycle.
Luteal: The luteal phase begins after ovulation and continues until menstruation (or pregnancy, if an egg is fertilized). During this phase, progesterone increases, estrogen decreases, and the uterus is prepared for a possible pregnancy.
Cycle Syncing Workout Plan
One aspect of cycle syncing is to alter your workouts based on which phase you are in and your corresponding energy level and symptoms. Below are suggested workouts for each phase of a 28-day menstrual cycle. Everyone's cycle is different, so timing varies from person to person.
Phase | Timing | Symptoms | Workouts |
Menstruation | Days 1–7 | Low energy, cramping, or mood swings occur due to low estrogen and progesterone. | Reduce your typical exercise intensity; consider restorative exercises such as gentle yoga, walking, and light cardio. |
Follicular | Days 1–14 | Energy increases as estrogen rises and progesterone remains low. | Increase your workout intensity; aim for strength training and cardio workouts. |
Ovulation | Days 14–15 | High energy occurs due to a spike in luteinizing hormone and testosterone. | Opt for high-intensity interval training (HIIT) or other forms of cardio. |
Luteal | Days 15–28 | Energy decreases as progesterone rises. | Maintain your usual exercise regimen at a reduced intensity. Examples include pilates, dancing, cycling, and swimming. |
The idea behind cycle syncing is to notice how you feel throughout your menstrual cycle and adjust your lifestyle accordingly. Many people decide to reduce exercise intensity as they near the end of the luteal phase and approach menstruation, as energy levels are lower than during the follicular and ovulation phases.
What to Eat: Cycle Syncing Food Chart
Another part of cycle syncing is adjusting what you eat throughout the menstrual cycle to match your phase. According to FLO Living, trademark owners of the term "cycle syncing," your body has different nutritional needs in each menstrual cycle phase.
Remember that most instructions on what to eat for cycle syncing are anecdotal or theoretical; there is not yet a lot of empirical research to support this practice.
Phase | Timing | Symptoms | Foods to emphasize |
Menstruation | Days 1–7 | Fatigue, mood swings, bloating, food cravings | Choose warm food and drinks (e.g., peppermint tea, bone broth), high-protein foods (e.g., fish, chicken, etc), and iron-replenishing foods (e.g., spinach, kale, red meat, beans, and dark chocolate). |
Follicular | Days 1–14 | Increased energy | Stay hydrated; consume complex carbohydrates (e.g., whole grains, fibrous vegetables, and fruit) and fermented foods. |
Ovulation | Days 14–15 | High energy and mood | Opt for fibrous foods (e.g., prunes, fruits, cruciferous vegetables, whole grains). |
Luteal | Days 15–28 | Decreased energy; increased metabolism | Mindfully increase caloric intake; emphasize complex carbohydrates (e.g., root vegetables). |
How to Start Cycle Syncing
The best way to start cycle syncing is to learn more about the practice and your menstrual cycle. Begin by tracking your menstrual cycle and associated symptoms so you can know which phase you are in and how that uniquely affects you.
Many apps are available to help you track your cycle. Some are designed specifically for cycle syncing, while others are for fertility tracking.
Summary
Cycle syncing is a popular method of adapting your lifestyle habits, such as exercise and diet, based on the phase of the menstrual cycle you’re in. People who take hormonal birth control may not experience some of the symptoms associated with the menstrual cycle, so this method may not benefit them.
Scientifically, cycle syncing is an emerging area of research, and there is a lot we still need to learn about the benefits and drawbacks of cycle syncing.
Read the original article on Verywell Health.
