The Ultimate Guide to Cycle Syncing

As a woman, do you have GREAT days where you have lots of energy and can crush it in the gym? Do you also have days where you feel SO sluggish that even your warm up feels HARD? Days where you just want to take it easy and not even think about stepping foot into a gym? Meanwhile, the men in your life (your spouse, brother, friend, etc.) can crush it at the gym no matter what day it is.

If you’ve been beating yourself up about it, you can stop. There’s a scientific reason why this happens. The female body is completely different from the male body. Males operate on a 24-hour cycle (this means they experience the same hormonal rhythm each day), whereas females have a 28-day cycle (which means their hormones follow a 28-day rhythm). This is why women have “bad days” where we feel low and unmotivated and “good days” where we feel ready to conquer the world. It all depends on what hormones are high or low on that specific day. Men do NOT experience this!

Since our anatomy and hormones are so different from a man’s, how we train at the gym should be different too. Telling a woman to follow the same schedule as a man is just not going to work. It is MUCH easier to play to your strengths and work with your body and biology, rather than to fight it. After all, Mother Nature knows best. This is where cycle syncing comes into play.

In this article, we’ll be diving into our 28-day cycle, what your body is going through in each phase of the cycle, and what it needs at each phase. Let’s break down cycle syncing, phase by phase.

Menstrual Phase (Days 1-5)

The first phase of your cycle is the menstrual phase. This is when your periods start. 

Here’s what happens inside your body:

Estrogen and Progesterone levels drop to their lowest. 

Estrogen plays a huge role in the menstrual cycle and helps to thicken the uterine lining (This is shed during menstruation). Progesterone prepares the body for potential pregnancy by thickening and preparing the uterine lining for implantation. The drop in these hormones signals the body to shed the uterine lining that was built up in case you had an egg to be fertilized. Since an egg was not fertilized, the body gets rid of the lining, leading to menstrual bleeding.

What does this mean for your body? Let’s understand the effects of these changes:

1. Cramps: Estrogen helps regulate energy levels, so its drop can make you feel more tired than usual. If you experience cramps during your period, that’s because the decrease in progesterone can cause the uterine muscles to contract more strongly, which causes cramps.

2. Low energy: With both estrogen and progesterone at their lowest, you might feel less motivated to exercise and experience lower overall energy.

3. Your body “resets”: The uterine lining that was built up during the previous 28 days is shed. This allows the next cycle to start, preparing your body for pregnancy again. This is the body’s way of “resetting”

What should you do during this phase for effective cycle syncing?

Replenish your iron reserves: You lose blood (and thus, iron) during your period. Try to combat this blood loss with iron-rich foods like spinach and lean red meat to prevent anemia and maintain energy levels.

Eat anti-inflammatory foods: You can reduce inflammation and menstrual cramps by eating anti-inflammatory foods, such as ginger, berries, turmeric, mushrooms, and omega-3 rich foods like salmon.

Hydrate yourself: Drink plenty of water and electrolytes to reduce bloating and maintain hydration.

How to train during the menstrual phase for optimal cycle syncing:

You might think that you cannot have an intense workout during your period. But the irony is that your hormones are most similar to a man in the first 14 days of your cycle. Don’t be afraid to workout (hard) during your period!

Personally, I feel great and can workout during my period. But every body is different so it is essential to listen to YOUR body. Rest if you need it and avoid high-intensity workouts if your body is asking for it. On the other hand, if you feel okay doing higher intensity workouts, then go for it! 

Follicular Phase (Days 1-14)

The follicular phase begins on the first day of your period and continues until ovulation. While the menstrual phase lasts about 5 days, the follicular phase extends up to around 14 days from the first day of your period.

Once you stop bleeding, then your body begins preparing to ovulate all over again. Follicle-Stimulating Hormone (FSH) is a hormone that stimulates the growth of follicles in the ovary before the release of an egg at ovulation. At the start of your period, FSH levels rise to promote the development of several ovarian follicles. Each of these follicles contain an immature egg. As the immature eggs in the follicles mature, they release estrogen, which is another hormone that plays a crucial role in this phase of the cycle. The rise in estrogen levels causes the uterine lining to thicken in preparation for a potential pregnancy.

What does this mean for your body within the context of cycle syncing?

Estrogen Levels Rise: During this phase, estrogen levels start to increase. Estrogen is crucial for several functions:

1. Uterine lining: It helps thicken the uterine lining, preparing it for a possible pregnancy.
2. Energy and mood: Higher estrogen levels boost your energy and improve your mood. This hormone also enhances mental clarity and cognitive function, making you feel more focused and alert.

Follicle-Stimulating Hormone (FSH): FSH continues to stimulate the growth of ovarian follicles. One of these follicles becomes the dominant follicle that will release an egg during ovulation.

Luteinizing Hormone (LH): Towards the end of the follicular phase, LH levels start to rise. This hormone will peak just before ovulation, triggering the release of the egg from the dominant follicle and preparing the body for a possible pregnancy.

What does this mean for your body? Let’s understand the effect of these changes:

1. Increased Energy: More Estrogen = More Energy! You’ll be able to do more, and take on more demanding physical activities.
2. Improved Mood: Estrogen influences the production and regulation of serotonin (also called the “feel-good” neurotransmitter). When estrogen increases, so does serotonin, leading to improved mood and reduced symptoms of depression and anxiety.
3. Enhanced Mental Clarity: Estrogen helps with memory formation, improves attention and decision making. You’re basically a she-hulk at this point – strong and sharp. Use this time to take up demanding physical and mental tasks. 

What should you do during this phase for effective cycle syncing?

Complex carbohydrates: You want to make maximum use of this “energetic” period, so eat carbs to give you clean energy. Despite what social media is telling you, CARBS ARE NOT BAD FOR YOU. Ripe fruit, whole grains, sweet potatoes, and legumes are your friend. These foods help maintain stable blood sugar levels and support your increased energy demands.

Leafy greens: Eat nutrient-dense foods like kale, spinach, and other leafy greens. They’re full of essential nutrients, including vitamins A, C, E, and K, as well as folate, iron, calcium, and magnesium. These nutrients support overall health, energy production, and cellular function, which are especially important as your body prepares for ovulation.

Protein: If you’re training hard (like you should), it’s important to increase your protein intake to support it. Eat lean meats, dairy, eggs, tofu, beans, and other protein-rich foods. 

How to train during the follicular phase for optimal cycle syncing:

High-Intensity Workouts: Your body wants to move! Try high-intensity interval training (HIIT), strength training, and cardio. Your body is primed for these– you’re going to enjoy them!

Be careful to avoid overtraining and ensure you’re giving your body adequate rest and recovery time.

Personally, during the follicular phase, I feel like I can conquer the world. My workouts are intense and satisfying (Hello, PR!). It’s also a time when I feel most creative and productive, both physically and mentally.

Ovulation Phase (Day 14)

The ovulation phase is a short but important part of the menstrual cycle. This phase occurs around the midpoint of the cycle, typically on day 14 in a 28-day cycle. The lutenizing hormone (LH) surges and this leads to the release of a mature egg from the dominant follicle in the ovary.

Here’s what happens inside your body:

Estrogen is at its highest: All this while, estrogen has been building up the uterine lining, preparing it for a potential pregnancy. Just before ovulation, estrogen levels peak.

Luteinizing Hormone (LH) Surge: Towards the end of the follicular phase, and right before ovulation, LH levels surge dramatically. This surge is what triggers ovulation.

• Egg Release: The LH surge causes the dominant follicle to release a mature egg into the fallopian tube, where it can be fertilized by sperm.
• Corpus Luteum Formation: After the egg is released, the empty follicle transforms into the corpus luteum, which starts producing progesterone to support a potential pregnancy. How beautiful and intricate is that? Even an empty follicle plays an important role. The body takes care of EVERYTHING.

What does this mean for your body within the context of cycle syncing?

Increased Libido: All these hormonal changes around ovulation can lead to an increase in sexual desire. This is simply nature’s way of encouraging reproduction when you’re at your most fertile.

Boosted Confidence and Mood: The peak in estrogen levels improves your mood, making you feel more confident and socially active. You might feel more attractive and outgoing during this phase.

Heightened Senses: Some women experience heightened senses around ovulation. You might find that your sense of smell, taste, or vision is more acute. This is your body trying to help you choose the best mate. 

Mild Discomfort: Some women experience mild discomfort or pain on one side of the lower abdomen (this is known as mittelschmerz) indicating the release of an egg.

What should you eat during this phase for effective cycle syncing?

Eat antioxidant-rich Foods: Antioxidants reduce oxidative stress on your body, increase your egg quality and (if you’re trying to get pregnant) increase the chances of fertilisation and implantation. Eat berries, citrus fruits, and dark chocolate. These help reduce oxidative stress and support overall reproductive health.

Hydration: Maintain high fluid intake to support overall body function and help keep your energy levels steady.

Lean protein and healthy fats: Include sources of lean protein like chicken, fish, tofu, and healthy fats from avocados, nuts, and seeds to support muscle recovery and hormone balance.

How to Train During the Ovulation Phase for effective cycle syncing:

Maximize strength and endurance: This is a great time to engage in intense strength training, cardio, and endurance sports. Your energy levels and physical performance are at their peak, so take advantage of this period to push your limits.

Listen to your body: While your energy is high, be cautious of overtraining. Ensure you include adequate rest and recovery to prevent injuries.

During the ovulation phase, I feel invincible. My workouts are intense and fulfilling, and I often achieve new personal bests. It’s also a time when I feel most confident and socially active. 

Luteal Phase (Days 15-28)

You’re finally in the last phase of your cycle! It’s called the luteal phase of your menstrual cycle. It starts from ovulation until the start of your next period. This phase is all about supporting a potential pregnancy, and your body undergoes significant hormonal changes to prepare for it.

Here’s what happens inside your body:

Progesterone levels rise: After ovulation, the empty follicle turns into the corpus luteum, which produces progesterone. Progesterone stabilizes the uterine lining, preparing it for a potential pregnancy.

Estrogen fluctuations: Estrogen levels rise again slightly during the early part of the luteal phase before gradually decreasing towards the end.

Corpus luteum activity: The corpus luteum remains active, producing progesterone and a bit of estrogen, supporting the uterine lining. If pregnancy does not occur, the corpus luteum breaks down, leading to a drop in progesterone and estrogen levels, which triggers menstruation (and that gets you back to Phase #1)

What does this mean for your body within the context of cycle syncing?

Mood swings and irritability: The hormonal fluctuations (particularly the rise and fall of progesterone) can lead to mood swings, irritability, and even symptoms of PMS (premenstrual syndrome). You might feel more emotional or sensitive during this phase.

Increased appetite and cravings: The rise in progesterone can stimulate your appetite and lead to cravings for specific foods, particularly carbohydrates and sweets.

Bloating and water retention: Progesterone can cause your body to retain more water, leading to feelings of bloating and discomfort.

Lower energy: As the phase progresses, you might notice a gradual decline in energy levels, making you feel sluggish and less motivated to engage in intense physical activities.

What should you eat during this phase for effective cycle syncing?

Magnesium-rich foods: Magnesium can help relax your muscles and reduce the impact of cramps. It also helps to reduce anxiety and regulate mood swings. Add foods like almonds, dark leafy greens, and bananas into your diet. You can also supplement with magnesium glycinate. 

Complex carbohydrates and fibre: We all know how tough it is to resist all the cravings that come your way during this time! Complex carbs take longer to digest and can help manage cravings and maintain steady energy levels. Fiber-rich foods like quinoa, oats, and vegetables help avoid constipation and other digestive issues that come up because of hormonal changes, so…have your veggies!

Healthy Fats: Support hormone production with healthy fats from sources like avocados, butter, ghee, and olive oil. These fats are essential for maintaining hormone balance and overall health.

How to train during the luteal phase:

Moderate-Intensity Workouts: Shift to moderate-intensity workouts like steady-state cardio, pilates, and moderate weightlifting. These activities can help maintain fitness without putting too much strain on your body.

Focus on Recovery: Incorporate more stretching, foam rolling, and rest days to support your body’s need for recovery and to prevent injuries. This is a great time to prioritize activities that promote relaxation and reduce stress.

Gentle Activities: Engage in gentle activities like yoga and walking, which can help manage bloating and improve your mood without being too demanding.

I find that my body naturally feels more sluggish during the latter half of my luteal phase. This is when I slow down and take it down a notch. I crave long walks, power yoga, lighter dance practices, and massages during this part of my cycle. 

I hope this was helpful in breaking down your cycle and helping you understand how to work with your body in every phase.

As you can see, the female body is fundamentally cyclical. That is why it is very important to understand and be in tune with the rhythms of the cycle. Being in tune with your cycle means you are allowing your body to ebb and flow through the different phases and giving it what it needs during each phase. 

Appreciate the beauty of your cycle and work with it and not against it. This means eating nutritious food, being physically and mentally active, not doing things that causes excess stress on the body (eg. over-working, over-exercising, etc), maintaining healthy relationships, and most importantly, loving and trusting your body to do what it was designed to do.

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See you next time!