By April Braithwait
I started this process with an idea of how cycle syncing works but unsure of how to execute it in my day to day life. That’s why I’m sharing a breakdown of the different stages of your cycle and how to align your lifestyle with hormonal changes that occur throughout your menstrual cycle.
Cycle syncing is beneficial as it potentially helps with improving physical and mental wellbeing, reducing PMS symptoms, and enhancing overall health.
I’ve categorised each phase in your cycle with what’s happening, physical and mental symptoms as well as nutritional and workout recommendations based on each phase.
Let’s get started on your journey!
Beginning with the first phase:
Follicular
The follicular phase is Day (1-12) depending on your cycle length. It is the first stage of the menstrual cycle, beginning on the first day of menstruation and ending with ovulation, during which ovarian follicles mature under hormonal influence.
Emotions
Improved mood and cognitive function, including confidence and problem solving abilities.
Symptoms
- Increased energy and motivation
- Higher sex drive due to rising estrogen and testosterone
- Cramps, bloating, and breast tenderness in early days
Nutrition
Prioritise Iron, Zinc, Vitamin B6, Calcium , Vitamin C.
- Lean protein – Chicken, turkey, eggs, tofu, and legumes
- Complex carbs – Quinoa, brown rice, oats to help stabilise blood sugar
- Berries / citrus – to gently support rising estrogen levels
Workout
With the rise in estrogen this time is good for:
- Building muscle
- High intensity Cardio
- Strength & Conditioning
Ovulation
Ovulation occurs roughly around Day 14 in a typical 28 day cycle. During this phase estrogen in our bodies is at it’s peak level.
Emotions
High confidence and mental clarity. Which makes this time great for performance, socialising & networking.
Symptoms
- Mild abdominal pain or cramping
- Heightened libido
- Increase in basal body temperature
Nutrition
Prioritise Zinc, Vitamin C & E, B Vitamins (B6, B12, Folate), Omega 3s, Magnesium, Fiber, Water.
- Fatty Fish – to reduce inflammation
- Whole Grains & Quinoa – for sustained energy and hormone support
- Seeds & Nuts with zinc, vitamin E for hormone balance
- Water to maintain hormone transport
Workout
- High intensity
- Powerlifting
- Endurance
Luteal
The luteal phase is the second half of the menstrual cycle, around Day (15-28) beginning after ovulation and preparing the uterus for possible pregnancy through progesterone changes.
Emotions
Many people experience mood swings, irritability, anxiety, and emotional sensitivity due to hormonal changes after ovulation.
Symptoms
- Fatigue, low energy
- Bloating and water retention
- Skin changes
- Abdominal cramps
Nutrition
Magnesium, Vitamin B6, Calcium, Omega 3s, Complex Carbs, Protein.
- Fruit – for nutrient absorption
- Vegetables – to ease digestion
- Nuts & Seeds – to support progesterone and hormone balance
- Whole Grains – sustain energy and mood support
- Healthy Fats – to slow glucose absorption
Workout
- Yoga
- Low impact Pilates
- Light walking or cycling
- Resistance exercise
Menstruation
Menstruation, Day 1 is the monthly shedding of the uterus lining of the cycle when pregnancy does not occur, marking the start of a new menstrual cycle.
Emotions
Mood swings, irritability and emotional heaviness are normal due to hormonal fluctuation.
Symptoms
- Breast tenderness
- Abdominal cramps
- Bloating and water retention
- Headaches
- Fatigue
- Acne
Nutrition
Iron, Omega 3s, Magnesium, Vitamin C, Potassium, Protein.
- Chicken / Beef – High Iron and Protein
- Leafy Greens – Plant based Iron
- Ginger – Anti-inflammatory
- Chocolate – for Magnesium
Workout
- Stretching
- Yoga
- Pilates
- Swimming
- Walking
I hope you have success in your cycle syncing journey. Keep up the momentum towards your best health!