Cycle Syncing 101

Cycle syncing is the practice of adjusting your nutrition, workouts, and lifestyle habits to match the natural hormonal changes of your menstrual cycle.

Since hormone levels fluctuate throughout the month—affecting mood, energy, metabolism, and focus—syncing with these phases can enhance your overall health, boost productivity, and improve how you feel day to day.

Fun fact: I was today years old when I discovered there are four distinct phases in the menstrual cycle!

Here’s how to start syncing your life with each one:

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1. Menstrual Phase (Days 1–5) – The Bleeding Phase

Focus on: Rest, reflection, and recovery

Move with: Gentle restorative yoga, or stretching. Think Rhythm & Relax, Candlelight Deep Stretch, Nappy Hour Moving Meditation.

Fuel up on: Iron-rich foods, warm soups, and nourishing fats

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2. Follicular Phase (Days 6–14) – Energy Rising

Focus on: Creativity, goal-setting, and social connections

Move with: Cardio, strength training, or any high-energy workouts. Think Arms, Abs & Ass, Strength Train to the Beat, Meet me at the Barre, Candlelight Sculpt or Align & Ignite.

Fuel up on: Lean protein, fresh veggies, and complex carbs

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3. Ovulatory Phase (Days 15–17) – Peak Energy + Fertility

Focus on: Communication, collaboration, and confidence

Move with: Heavier weights, higher intensity workouts. Think Strength Train to the Beat, Arms, Abs & Ass, Total Body.

Fuel up on: Light, vibrant meals rich in fiber and antioxidants

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4. Luteal Phase (Days 18–28) – Slowing Down, PMS May Appear

Focus on: Self-care, organization, and winding down

Move with: Pilates, yoga, or light strength training. Think Lengthen & Strengthen, MVMNT, The Blend, Go with the Flow.

Fuel up on: Magnesium-rich foods, complex carbs, and healthy fats

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Cycle syncing can support hormonal balance, reduce PMS symptoms, and help you feel more in tune with your body.

Ready to give it a try?