WTF is Cycle Syncing, and How Can it Benefit Me?
At least once in your lifetime, you’ve felt drained in every way, yet you still went to your HITT workout. You’ve felt like you needed to spend time with yourself, yet you still went to that party. And afterwards, you felt even more drained, maybe even a little snappy.
I don’t blame you queen. I’ve been right there with you.
But what if burnouts didn’t happen so often, or like ever? What if you actually felt more energized throughout the month? How would it feel to honor yourself in times of wanting quality rest rather than ignore it? I know… crazy right!?
I introduce you to cycle syncing! Your new best friend. Cycle syncing is the practice of adjusting your lifestyle, like your workouts, meals, and self-care, to align with each of those phases. So instead of pushing through exhaustion or ignoring cravings, you actually start working with your body, not against it.
Before we talk about how to benefit your cycle, we need to understand what is going on with each phase.
1. Menstrual Phase (Day 1–5)
Your period. Hormones are at their lowest.
• Estrogen & progesterone levels drop, triggering the uterine lining to shed.
• Prostaglandins (inflammatory compounds) rise, which can cause cramps and fatigue.
• Energy is typically low. You may feel inward, tired, or more sensitive.
• The body is in a natural state of release and reset.
2. Follicular Phase (7-13)
Rising energy. A fresh start.
• FSH (follicle-stimulating hormone) rises to help mature ovarian follicles.
• Estrogen starts to climb, rebuilding the uterine lining and boosting energy, focus, and mood.
• This rise in estrogen can also enhance dopamine and serotonin activity, making you feel more motivated and emotionally stable.
• You may feel sharper mentally, more confident, and more open to social connection and movement.
3. Ovulatory Phase (Around Day 14- 17)
The body is primed. Energy and hormones peak.
• A sharp surge in LH (luteinizing hormone) triggers ovulation, the release of an egg.
• Estrogen peaks, supporting libido, energy, and verbal fluency.
• Testosterone also spikes slightly, which can increase confidence, sex drive, and physical stamina.
• This is often the time of highest energy, magnetic communication, and natural outward expression.
4. Luteal Phase (Day 18–28)
Winding down. The body prepares for either pregnancy or another cycle.
• After ovulation, the ruptured follicle becomes the corpus luteum, which secretes progesterone.
• Progesterone rises, promoting calm, introspection, and sometimes drowsiness or sensitivity.
• If the egg isn’t fertilized, estrogen and progesterone both decline near the end of this phase, which can trigger PMS symptoms: irritability, bloating, mood swings, and cravings.
• The nervous system becomes more reactive as serotonin levels dip slightly with the estrogen drop.
In summary:
Phase- Dominant Hormones- Common Feelings-
Menstrual Low estrogen & progesterone Tired, inward, sensitive
Follicular Rising estrogen, FSH Energized, creative, motivated
Ovulatory Peak estrogen, LH, testosterone Social, vibrant, confident
Luteal Progesterone (then drop) Calm, reflective → moody, craving, sensitive
So, how can all of this information benefit you on your womb healing journey?
1. Menstruation
Goal: Rest, nourish, and support detoxification
Supportive Practices:
- Movement: Gentle yoga, stretching, walking, or full rest
- Nutrition: Warm, iron-rich foods (think stews, soups, beets, spinach); magnesium for cramps (dark chocolate, pumpkin seeds)
-Lifestyle: Journaling, boundary setting, lots of sleep; say “no” without guilt
- Herbs & Support: Raspberry leaf tea, ginger for cramps, nettle for minerals
Hormonal Benefit: Supports the liver in flushing excess hormones, minimizes inflammation, restores energy
2. Follicular
Goal: Build energy, support estrogen production, prep the body for ovulation
Supportive Practices:
- Movement: Strength training, power yoga, dance, hiking—try something new!
- Nutrition: Light, fresh foods (leafy greens, citrus, quinoa); prebiotics to support gut health and estrogen metabolism
- Lifestyle: Brainstorming, vision planning, collaboration—creativity is high
- Herbs & Support: Maca (for energy and hormone balance), ashwagandha (adaptogen for stable energy)
Hormonal Benefit: Boosts estrogen production naturally, supports follicle development, energizes the brain and body
3. Ovulation
Goal: Harness energy, support detox and hydration, protect against estrogen dominance
Supportive Practices:
- Movement: High-intensity workouts, group classes, cardio bursts—go big
- Nutrition: Anti-inflammatory foods (cruciferous veggies, berries), fiber to help eliminate excess estrogen
- Lifestyle: Networking, speaking, pitching, going out—you're magnetic right now
- Herbs & Support: Milk thistle (for liver support), dandelion root tea, flaxseed (natural estrogen balancer)
Hormonal Benefit: Encourages healthy ovulation, clears excess estrogen, optimizes mood and libido
4. Luteal
Goal: Stabilize blood sugar, calm the nervous system, reduce PMS
Supportive Practices:
Movement: Strength + slower flow (yin yoga, Pilates), gentle walks, rest if needed
Nutrition: Complex carbs (sweet potatoes, lentils), magnesium-rich foods (avocados, leafy greens), B6 (bananas, chickpeas)
Lifestyle: Reflect, organize, complete tasks, honor emotional sensitivity
Herbs & Support: Vitex (chasteberry), magnesium glycinate, chamomile or lavender tea
Hormonal Benefit: Supports progesterone production, reduces mood swings, calms inflammation, and nervous system reactivity
Now pause and take a breath. I know that was a crazy amount of information, but the cool thing is… your body already knows all of this! We have just lived our whole life ignoring our tiredness, ignoring our mood, and substituting our cravings for junk food.
So listen to your body, listen to your cravings, but seek out the root cause for your cravings. If you’re craving chocolate, your body needs more magnesium. If you’re craving salty things, your body needs more electrolytes. For my gals who love to eat ice and crave cold and crunchy things, your body is calling for iron. If you’re tired, TAKE A NAP!
See? Your body already knows what you need; all you have to do is listen. :)
