Cycle Syncing
What is cycle syncing & why is it important?
Cycle syncing is when you adapt your lifestyle, workouts, & social calendar (as able) to the phases of your monthly cycle. Throughout your cycle, your hormones shift depending on which phase you are currently in, so your body will respond to that shift. With cycle syncing, you will learn to work WITH your body instead of AGAINST it. This will help to feel your best as well as have painless periods and support your body in the optimal way. There are four phases of the menstrual cycle: Menstruation, follicular, ovulatory, luteal. We will go through each one & I will explain the best way to support your body & mind through each phase.
Menstruation: (Days 1-5ish) This phase starts the day that you see blood. During this phase of your cycle, estrogen and progesterone have dropped and if you did not get pregnant then you start shedding blood.
How do you feel? During your period, you naturally draw inward, take this time to slow down. Take time to journal, you will be feeling like reflecting here, take advantage of this time.
What to eat? Focus on warm, nourishing foods. Think soups, stews, dark leafy greens, grass fed meat. During this phase you want to make sure you are eating iron rich foods since you are losing blood.
Exercise? Your energy is at it’s lowest point at the beginning of your period: napping is considering a sport! No really, take what you need. You may have more energy as the first couple of days pass. You can resume exercise as your normal and you may scale back the intensity, let your body guide you. However, you are not suddenly a weak little flower when you are bleeding. You can still exercise.
Follicular: (Days 6ish-12ish) During this phase, your hormones begin to rise. The pituitary gland releases Follicle Stimulating Hormone (FSH). As hormones start to increase during this phase, so does your energy! YAY!
How do you feel? You will feel high energy, your brain is sharp & you are ready to tackle your to-do list. Think of this as the priming time. You are ready to prime your body/mind for the next phase.
What to eat? Focus on protein and vegetables to keep your estrogen levels in check. Pasture raised eggs, wild caught fish, salads, etc. Also add foods high in Vitamin E like sweet potatoes & leafy greens- these nourish the growing follicles.
Exercise? HIIT will start to feel good. Make sure you are warming up before you begin to exercise! You will be feeling social and more extroverted here, try something new!
Ovulatory: (Days 12ish-16ish)This phase beings with a surge of luteinizing hormone, which causes the follicle to rupture and release an egg. You know you are ovulation when you notice a change in the consistency of your cervical fluid. Testosterone also starts to increase here, making your libido increase.
How do you feel? You feel very alert, more social, and have lots of energy. This is a great time for projects, public speaking, socializing, etc. You will also likely be feeling “frisky” during this time, so plan a date night!
What to eat? Focus on filling your plate with cruciferous vegetables. These are rich in glutathione which can help flush out toxins (excess estrogen) Raw carrots are especially great for this. Include magnesium rich foods as well, like spinach and dark chocolate to help balance estrogen and progesterone.
Exercise? GO FOR IT! You will feel ready to go! Hit those PR’s and challenge yourself during this phase. You will have the extra energy. You will also feel social so perhaps try a group fitness class.
Luteal (Days 16ish-28ish) If the sperm has fertilized an egg, it will travel through the fallopian tube into the uterus, where it will implant the uterine lining. If the egg isn’t fertilized then estrogen and progesterone drop, which will cause your uterine lining to shed and menstruation will begin.
How do you feel? With the drop in hormones, you will likely begin to draw inward. You will find yourself wanting to spend more time alone. You are thinking out of the box, so spend time creating here, journaling, planning, organizing, etc.
What to eat? Focus on earthy, grounding foods. Root vegetables are a good option. Prioritize protein, as this is a very important nutrient for all bodily functions. Healthy fats are also great. Keep in mind, your body needs about 300 more calories per day during this phase & metabolism is higher. Those cravings? They are there for a reason.
Exercise? This is the time you’ll start to wind down on the HIIT, I actually recommend only doing HIIT 1-2 times per week as it is— you really don’t NEED to do a lot of HIIT. You can still lift heavy if you feel like you have the energy. Yoga will feel good, walking, etc. Keep moving if you can even if you are feeling “lazy”, as movement helps with mood and to reduce bloating. The few days right before your bleed, you may not feel like exercising at all & that’s okay. Our bodies are so smart; listen to them.
xx, Sara
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