Cycle Syncing 101
what is it, why do it and does it *actually* make a difference?
Hi love,
We’re getting into one of my favorite topics today.
✨ Cycle Syncing ✨
Why care about cycle syncing? Well if you’re someone who…
CRUSHES a workout class some days and struggle to get through 10 minutes on others…
deals with bloating and constipation before their period and are sick of it…
has a social and energetic battery that are so unpredictable...
then you should listen up.
Cycle Syncing may be the spoonful of sugar you’ve been missing
Now with that, Cycle Syncing has been causing quite a stir in the holistic health scene. And while it's on many women's radar, knowing how to apply it is a totally different story.
And to be honest, most of the resources out there make it so complicated. Being told to "only eat avocados on XYZ days" will deter even the most curious hormone enthusiasts (p.s. I eat avocados practically every day).
So my goal, as always, is to keep all things women's health approachable and realistic. Which for me means that Cycle Syncing needs a reframe.
So, here's a new approach. Keeping it simple, doable, and yes, even exciting. Because who said taking charge of your hormones can't be a thrilling journey?
Let's dive in...
What is Cycle Syncing?
Cycle Syncing is like a blueprint for honoring your hormones.
The concept was coined (and trademarked) by Alisa Vitti, a hormone author and enthusiast. Vitti's work has empowered women to understand and embrace their natural hormonal rhythm, fostering a deeper connection with their bodies.
Cycle Syncing is the recognition that a woman's menstrual cycle is a dynamic and influential force that can be leveraged by aligning lifestyle choices, nutrition, and activities with the different phases of the menstrual cycle.
But to know how to cycle sync we need to understand our cycle…
The Four Phases:
The female cycle is broken up into four main phases:
The Menstrual Phase: marks the start of your period (and cycle) and ends the last day of your period. AKA: your period, the bleed, aunt flo
The Follicular Phase: considered the first half of your cycle (though we’ll start it post period) and lasts until day ~14-19. AKA: when you “feel like yourself”
The Ovulatory Phase: when that egg leaves the ovary. AKA: when you’re fertile
The Luteal Phase: the second half of your cycle, and lasts until days 28-35 for most women. AKA: when PMS can hit
Cycle syncing encourages women to understand these differences and tailor their self-care routines, exercise regimens, and dietary preferences to the needs of each specific phase.
Why? Because ebbs and flows of reproductive hormones influence not just our mood, but our energy levels, appetite and cravings, digestion, desires, and social limits.
When we learn how to tune in and respect the messages that our body is telling us, we can act in a way that honors each distinct phase of our cycle, leading to more ease, greater body awareness, and better health.
What are the Benefits of Cycle Syncing?
Oh, they're real.
Cycle Syncing lets you work with your body, not against it.
You'll find your energy levels soaring when you tap into the right activities at the right time. You’ll notice your digestion is all of a sudden *moving* when you know how to harness nutrition in your luteal phase.
It's like getting insider info on how to maximize your productivity, mood, and overall well-being throughout the month.
When we learn to LISTEN to our inner cycle, we are actually given a whole new set of information around our health and a whole new way of honoring our body. When we start cycle syncing, we can see…
less PMS
less mood shifts
fewer digestive woes
better skin
improved energy
supported fertility
By acknowledging and working with the natural rhythm of the menstrual cycle, we can embark on a journey of self-discovery and well-being that extends far beyond the monthly calendar. Are you ready?
The Menstrual Phase:
🩸 it’s all about going with the flow baby 🩸
CYCLE SYNCING TIPS 101:
Hormone recap: Estrogen and progesterone are at an all time low.
Mind + Mood: Energy is often low but not in a bad way. Think reflective, connected, intuitive.
Food: Focus on blood building foods to replenish the blood loss in your period, like meat, animal protein, dark leafy greens, etc.
Movement: Take it easy and rest above all else. Incorporate some gentle movement, like a walk. Light exercise can actually help relieve period cramps and pains.
Activities: journal, release, stay inward.
The Follicular Phase:
🌼 get that spring back in your step 🌼
CYCLE SYNCING TIPS 101:
Hormone recap: Estrogen (and testosterone & FSH) are on the rise.
Mind + Mood: Energy is rising, mind and mood feel good, creativity is soaring.
Food: Focus on complex carbs and veggies; bring in cruciferous veggies like broccoli, cabbage, kale and Brussels sprouts.
Movement: Primed for cardio based workouts with strength training. Think Zumba meets Barre
Activities: socialize, network, create.
The Ovulatory Phase:
🔥 it’s getting hot in here 🔥
CYCLE SYNCING TIPS 101:
Hormone recap: Estrogen and LH peak.
Mind + Mood: Energy is high, as is determination and drive.
Food: Lighter meals can satisfy our appetite; focus on anti-inflammatory foods.
Movement: High energy = high ability to crush that work out. Go for the HIIT, Barrys, etc.
Activities: date night, connection, and implementation (just go for it…whatever “it” may be)
The Luteal Phase:
🎢 hold on for the ride girlie 🎢
CYCLE SYNCING TIPS 101:
Hormone recap: Progesterone (and estrogen) rise and then fall.
Mind + Mood: Energy is mellow and sensitive.
Food: Higher protein meals; extra focus on potassium rich foods like potatoes, banana, avocado, squash, coconut water, etc.
Movement: Shorter workouts that are more moderate in intensity. That 20 minute mat sculpt class is looking pretty good right now.
Activities: meditate, reflect, self-soothe.
Now there is a lot more to said about Cycle Syncing, but this can be a good place to start. My recommendation?
Take 1-3 cycles to JUST OBSERVE. Notice your body, your mind, what it is asking for etc. Then choose 1 area to start to make shifts to.
By bringing in Cycle Syncing steps, it not only helps you optimize your hormonal health but also fosters a deeper connection with your body and sense of empowerment. It invites you to embrace your cyclical nature, celebrating the ebb and flow of hormones as a source of strength rather than a limitation.
Let’s harness our superpower ladiessss
Where To Go From Here:
Well, you could do what they did…
and sign up for the Cycle Wisdom Minicourse ✨
I specifically designed this course for women like you who want to cycle sync but also don’t know where to start and get overwhelmed by the resources out there.
So what’s included?
Outside of the 90+ minutes of hormone content that you can access on your own time (cause we are all busy and need a lil flexibility), we are covering…
MODULE 1: UNDERSTANDING YOUR CYCLE
All about getting acquainted and empowered in your understanding of the body, hormones, and cycle. We break it down for you so you can move forward with intention and awareness. Includes…
Your cycle 101
The 4 phases (and their season equivalents)
Getting to know your hormones
MODULE 2: SYNCING TO YOUR CYCLE
Where we get into allllll things cycle syncing. Adjust your diet and lifestyle to support your hormones, vitality and life. Includes…
Food and nutrition with your cycle
Movement based cycle syncing
Mind, mood and hormones
MODULE 3: GOING A STEP DEEPER
For those that are ready to really dive into the cycle syncing game. We’ve got you covered…
All about seed cycling
Moon phases and the cycle - what do we need to know?
Troubleshooting pesky symptoms
+ quick access FAQ on common questions like “what if I’m on birth control?” or “where does caffeine come in?”
+ Recipes to carry you through each cycle phase
Still want to learn more? Read more here and peep the sneak peak below….
Looking for Other Resources?
Here are some of my favorites for all things hormone health…
Or take a listen to one of my fav podcasts that I’ve recovered on Cycle Syncing here.
And don’t forget to subscribe to stay up to date on all things Roots to Leaves
XOXO
Written on cycle day 29
