Everything You Need to Know About Cycle Syncing

Cycle syncing is about how to fit your lifestyle habits to the four phases of your menstrual cycle.

Medically reviewed by Sanaz Ghazal, MD

The hormonal changes that occur during each phase of your menstrual cycle affect nearly every part of your life, from the quality of your sleep to your sex drive, energy levels, and overall mood. Some people believe that “cycle syncing” offers an effective way to optimize and respond to these natural monthly shifts.

Cycle syncing refers to the practice of adapting your health and lifestyle habits to fit the four phases of your menstrual cycle. For example, you might alter your workout routine, diet, and even your sex life to match the hormonal changes your body goes through each month.

Learn more about cycle syncing, including the phases of the menstrual cycle, who might benefit from the practice, and how to get started.

Your Menstrual Cycle

A typical menstrual cycle is around 28 days long and consists of four phases. During each phase, you’ll experience changes in key hormone levels that can affect your mood, energy, and libido.

The four stages of the menstrual cycle include:

• Menstruation: The first day of your period is also the first day of your menstrual cycle. During this time, your progesterone and estrogen levels will stay low while you shed your uterine lining.

• Follicular phase: The follicular phase, which overlaps with the menstrual phase, is the first half of your menstrual cycle (usually around days 1-14). Your estrogen levels increase, your uterine lining thickens, and your follicles grow in order to prepare an egg for ovulation.

• Ovulation: A surge in luteinizing hormone (LH) causes a mature egg to be released from your ovary into one of the Fallopian tubes. During the ovulatory phase (typically in the middle of your cycle), your estrogen and testosterone levels will peak.

• Luteal phase: After ovulation, progesterone levels increase to prepare for a possible pregnancy. If an egg is fertilized, progesterone levels will continue to go up. If you don’t get pregnant, your progesterone and estrogen levels will fall sharply. This decline prompts menstruation and the start of a new cycle.
  

Cycle Syncing Your Fitness Routine

Tailoring your workouts to your menstrual cycle means staying in touch with your body and what it needs during every phase—whether that’s taking a break, opting for a light flow yoga class, or sweating it out on a long run.

If you’d like to try cycle syncing your fitness routine, here are a few things to keep in mind during the four phases of your cycle:

• Menstrual phase: During your period, you may experience symptoms like cramping, breast tenderness, fatigue, and insomnia. Rest and recovery are key during this phase. Consider doing some restorative yoga or taking a mindful walk to incorporate some movement into your day.

• Follicular phase: Research suggests that exercise performance may be somewhat reduced during the beginning of the follicular phase. However, it improves significantly as you get closer to ovulation. Get back into the groove of your workouts with longer, faster hikes, resistance training, or moderate cardio.

• Ovulatory phase: Your exercise performance and muscle strength peak during the ovulation due to a spike in testosterone. Challenge yourself with high-intensity interval training (HIIT) workouts or more intense strength training—or sweat it out on the dance floor.

• Luteal phase: As your progesterone increases, you may notice a dip in your energy levels, which can make high-intensity workouts more challenging. Still, you can keep up your routine with ongoing strength training and low-impact exercises like Pilates.
  

Cycle Syncing Your Diet

Eating certain foods during certain times of your cycle can help you manage unwanted symptoms, boost energy levels, and increase your intake of key vitamins and nutrients.

Here are a few ways to cycle sync when it comes to your dietary habits:

• Menstrual phase: Low levels of magnesium may contribute to many of the symptoms associated with menstruation, from menstrual cramps and bloating to poor sleep quality. Eating magnesium-rich foods with plenty of fiber, such as green leafy vegetables, pumpkin seeds, and whole grains, can provide some relief.

• Follicular phase: Levels of cortisol— the stress hormone—tend to increase during the follicular phase. Lower your stress naturally by eating plenty of dark chocolate, avocados, citrus fruits, and berries, as well as by reducing your intake of sugar, alcohol, and caffeine.

• Ovulatory phase: When your estrogen peaks, it’s especially important to eat anti-inflammatory foods with plenty of B and D vitamins. Almonds, flaxseed, chia seeds, whole grains, legumes, cruciferous vegetables, and lean proteins are all good choices.

• Luteal phase: Your body’s natural levels of serotonin—a neurotransmitter involved in emotional regulation—often decrease during the second half of your cycle. This can leave you feeling anxious or depressed. To boost serotonin (and your mood), eat plenty of chicken and eggs, as well as fruits, vegetables, and seeds. Foods rich in omega-3 fatty acids, such as salmon, can also help to increase serotonin levels.
  

Cycle Syncing Your Sex Life

Just like your dietary needs and stamina, your sex drive changes throughout your menstrual cycle. Whether you’re trying to get pregnant, connect more deeply with a partner, improve your sex life, or all of the above, here’s what you should know about each menstrual phase and your libido:

• Menstrual phase: While it’s not technically impossible to get pregnant during your period, it’s highly unlikely. Having an orgasm during period sex may relieve some common period-related symptoms, such as cramps and headaches.

• Follicular phase: As your estrogen rises, so does your libido. Your chance of getting pregnant from unprotected sex also increases as you get closer to the ovulatory phase.

• Ovulatory phase: You’ll experience a peak in your sex drive—and your chance of conception—during the ovulatory phase. You may even feel more confident and attractive. If you’re trying to conceive, this is the optimal time.

• Luteal phase: Your libido may start to wane after ovulation. Still, many people continue to want to have sex to stay connected to their partners, reduce stress, and boost their overall sense of well-being. Your natural lubrication may decrease during the luteal phase, so don’t be afraid to use lube.
  

Related: How Female Sex Drive Changes in Your 20s, 30s, and 40s

Who It's For

Cycle syncing may be beneficial for anyone who wants to improve their sex life, athletic performance, mood, or overall wellness during the various parts of their menstrual cycle.

It can also be particularly helpful for people who:

• Are overweight

• Are trying to conceive

• Experience symptoms of premenstrual dysphoric disorder (PMDD)

• Have polycystic ovarian syndrome (PCOS), endometriosis, or any other disorder that affects hormone levels

How to Start Cycle Syncing

The best way to start the process of cycle syncing is by tracking each phase. There are plenty of period-tracking apps you can use to get to know your body and start changing your lifestyle.

Along the way, here are a few things to consider:

• Create your own path: Your body, like your menstrual cycle, is unique. Learning more about the typical signs and symptoms of each phase can help you, but it’s important to remember that experiences vary widely.

• Track your symptoms: Using a smartphone app or journal, document your symptoms throughout each phase of your cycle for at least a few months. This data can help you start to recognize your own patterns and begin to adjust your habits accordingly.

• Listen to your body: Cycle syncing is all about getting more in tune with what you need in the moment—emotionally, physically, and mentally. Pay attention to your intuition.
  

A Quick Review

During the four stages of your menstrual cycle (menstrual, follicular, ovulatory, and luteal), you experience hormonal changes that can affect every aspect of your emotional and physical health. Cycle syncing is the process of adjusting your lifestyle—including your eating habits, sex life, and exercise routines—to the phases of your cycle.

To get started with cycle syncing, track your cycle and related symptoms for a few months. As patterns emerge, you’ll get a sense of how best to adjust your day-to-day habits for optimal well-being.

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Read the original article on Health.