Cycle Syncing
Ludamus III by Margriet Smulders
When it comes to periods we aren’t taught much about them other than that they should come around once a month, they have some connection to creating babies, they’re often uncomfortable and inconvenient, and we need a lot of products to manage them. But this process is one of natures works of art and understanding how to live in harmony with it is a fascinating concept.
Just like the moon, a woman’s body operates in phases. By structuring our lives around the four phases of our menstrual cycle we can naturally balance our hormones and live more optimally. The process of cycle synching takes into account 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. Paying a little extra attention to our needs during each phase simply makes for a more harmonious life and a deeper connection with the body.
But how does cycle synching work? Well, it means that according to each phase we make small adjustments to the foods we eat, how we exercise, the way we work, socialize, and interact with the world. It is not a strict regemine by any means, it is a way to better understand and support our bodies.
The four phases are often compared to the four seasons with each one having its own personality and energy. Just as the seasons move from spring to summer, autumn, and winter in a cyclical nature, a woman’s menstrual cycle moves from the follicular phase to ovulatory, luteal, and then menstrual (the one we all know and love). There is no specific or perfect length to any one of these phases but here is a general breakdown of what these phases entail:
Follicular phase “Springtime Energy” (7-10 days ish) -
Scientific:
Marks the start of a new cycle, from the day after your period ends until ovulation.
Hormones are low in concentration initially, especially estrogen, which gradually rises when we get closer to ovulation.
The rise in estrogen thickens uterus lining, encouraging the body to ovulate.
Metabolism slightly slows and our blood sugar levels are maintained efficiently.
Emotional:
Time to embrace new beginnings, ideas, motivation, and creativity.
Energy levels rise, fostering excitement, motivation, inspiration, and creativity.
Ideal time for adventuring, exploring, and socializing with friends.
Work and Productivity:
Prime phase for brainstorming, initiating, and setting intentions.
Perfect for starting projects, creative problem-solving, and tapping into your imagination.
Exercise:
Following menstrual phase, body is refreshed and renewed making it ready for intense workouts like strength training and HIIT.
Fuel:
We might not be as hungry or just crave lighter foods during this time
Try to implement fresh water-rich vegetables, fruits, leafy greens, sprouts, and a variety of legumes to support detoxification and ovaries. Foods high in vitamin E like sweet potatoes are also great.
Opt for foods high in vitamin E (sweet potatoes) and phytoestrogens (flax seeds, tofu, oats) for healthy estrogen production.
Ovulatory Phase “Summertime Energy” (3-4 days ish) -
Scientific:
Our ovulation phase only lasts a few days. This is the time when women are fertile and actually able to get pregnant.
Estrogen, testosterone peak; internal body temperature rises.
Luteinizing hormones trigger egg release into the fallopian tube.
Emotionally:
High estrogen levels boost social, confident, and beautiful.
We might have “good hair days” and glowing skin.
Time for social outings, date nights, and even work events.
Work and Productivity:
Communication shines – public speaking, presentations, collaborations.
Ideal for pitching projects, challenging conversations, and working with others.
Exercise:
Energy levels high, suitable for high intensity workouts as hormonal and blood sugar imbalances are not as likely to occur.
Fuel:
Focus on hydration, fiber-rich foods, like fresh veggies, fruits, nuts, and seeds which cool the body down, flush out excess estrogen, and keep things moving.
Fermented veggies support gut health; lighter carbs like quinoa maintain hormonal balance.
Luteal phase “Fall Energy” (10-14 days ish) -
Scientific:
After ovulation, longest phase until period begins.
Estrogen, progesterone rise in the first half of this phase; progesterone should be dominant at this time- if not you might experience some PMS.
Progesterone's rise and fall prompts uterine lining shedding.
Hormones slowly start to decrease in concentration in the second half of this phase causing a decrease in energy (possible introversion or tiredness).
Emotional:
This is a time centered around project completion, attention to detail, wrapping things up; Hyper-focused on details; desire to wrap up loose ends.
Work and Productivity:
We’re most capable of getting things done
Good time to focus on administrative tasks like organizing the house, cleaning your room, clearing out old emails, and completing to-do lists.
Exercise:
Start with strength training and cardio, then shift to walking, pilates, yoga.
Prioritize rest as energy wanes.
Fuel:
Higher metabolism may lead to increased hunger.
Opt for nutrient dense and stabilizing foods: complex grains, cruciferous veggies, starchy carbs such as pumpkin, sweet potato, and apples.
B-vitamin-rich foods encourage progesterone production and magnesium helps reduce water retention
Incorporating ample amounts of fiber helps to flush excess estrogen and create balanced hormone ratios.
Menstrual Phase “Winter Energy” (3-7 days ish) -
Scientific:
Bleeding phase, lowest hormone concentrations.
Energy levels drop; body seeks rest and nourishment.
Emotional:
Hormone decline strengthens the communication between the left brain and right brain (similar to the hemi-sync method as discussed in the Gateway Experiment wtfff I have a blog post on this but I love seeing these connections across mind, body, and spirit theories etc. ANYWAY) this means we have increased intuition, sensitivity, inner guidance.
Time for self-care, sleep, journaling, and pleasurable activities. I love taking warm baths.
Work and Productivity:
Reflect on relationships, career; engage in self-care, nesting, and organization.
Exercise:
Opt for gentle activities like walking, yoga, and stretching.
Rest days encouraged if feeling fatigued.
Fuel:
Hormone levels are at their lowest as is internal body temperature so focus on nourishing, warming, grounding, and satiating foods like: cooked grains, ground seeds, and fattier meats if you are a meat eater.
Have some nutrient rich soups or stews, easily digestible cooked veggies, and sea vegetables to replenish depleted minerals like zinc and iron that deplete upon bleeding.
B-vitamin-rich foods are also helpful.