Cycle Syncing: Benefits, Tips and How to Start

Have you heard of cycle syncing? It's okay if not, but if you think that having menstrual cramps, PMS-related fatigue, nausea, lower back and other discomforts are the doom and gloom of being a woman, this blog is for you. We're going to dive into a concept called cycle syncing, which may help you get "that time of the month" to not be much different than the rest of your cycle.

As you'll discover in this blog, your cycle is a powerful tool you can harness, not an inconvenience. To explore the art and science of cycle syncing, we asked board-certified gynecologist Dr. Michele J. Lapayowker, DO, FACOOG, to share her expertise on the different phases of the menstrual cycle and how adjusting lifestyle, diet and exercise to our cycle may help us feel our best all month long.

Ready to flow with your hormones and thrive? Let's dive into this exciting women's health phenomenon!

What is cycle syncing?

You may hear the words "cycle syncing" and assume that means having your period at the same time as your sisters or college roommates. "One of my favorite TV characters, Charlotte, joked about 'syncing up' on a Sex and the City episode," Dr. Lapayowker shared. "Today, however, 'cycle syncing' has a whole new meaning."

In a nutshell, cycle syncing is the practice of aligning your food choices and caloric intake, your workouts and exercise intensity, and, when possible, your work schedule (your productivity and creativity) to match each phase of your menstrual cycle. The word may sound fancy or complicated, but the technique is as simple as modifying your behavior and lifestyle choices before ovulation vs. the time before you get your period (aka, when you bleed):

• Live life to the fullest pre-ovulation:

  You may feel energetic, sociable and more creative the week after your period when there's a shift in estrogen levels. Before ovulation is when your physical energy peaks, so it's the perfect time to increase exercise activities and focus on new projects or hobbies you want to start. 

• Slow down during the luteal phase:

  You may start experiencing PMS-related fatigue and other discomforts during your luteal phase. Women with hormone levels in a healthy range will have shifts in progesterone and luteinizing hormones, as well as estrogen, after ovulation. Take this time to look inward and focus on self-care.

Why go through so much hassle? Many women may find that ignoring their cycles leaves them feeling like they are working uphill. Ultimately, this type of biohacking may help you be your most powerful (and comfortable) self every day of the month. As Dr. Lapayowker explained it, "finding your balance can have a ripple effect in other areas of your health." This includes how well you manage stress, your cognitive performance, your libido and more.

Plus, keeping close tabs on your cycle can help you be proactive when anything hormonal is amiss. In fact, according to Dr. Lapayowker, your menstrual cycle could be considered your fifth vital sign. That's because this cascade of biological reactions is an orchestra performed by the interaction between different body tissues, cells, and, of course, hormones. Your cycle is right up there with your blood pressure, body temperature, heart and respiratory rates as an indicator of good health.

What are the four phases of the menstrual cycle?

So what does an in-tune cycle look like? A healthy menstrual cycle will vary from 21 to 38 days and includes the following four phases:

1. Menses:

   Menstruation or menses refers to the monthly shedding of the inner lining of your uterus. It's when your period starts, and it's the easiest phase to identify because, well, blood. It typically lasts three to seven days. The inner lining of your uterus (the endometrium) sheds and is released via the vagina, assuming you're not pregnant. "Estrogen and progesterone levels are changing, which is why some women may experience PMS-related fatigue and some physical discomforts," she said.

2. Follicular:

   As your period begins, your body is already gearing up for ovulation. During this phase, which typically lasts between 10 and 14 days, estrogen and testosterone work together to prepare for the release of the egg. The endometrium (the walls of the uterus) re-thickens, and the follicle-stimulating hormone (FSH) prompts follicles in the ovaries to grow until there is a fully developed egg, or ovum (it's when your egg is fully mature), which kicks off the third phase of the menstrual cycle.

3. Ovulation:

   Generally begins around day 14 of the menstrual cycle and lasts about a day. Ovulation is when your egg reaches maturity and is released by the ovary. During this phase, the luteinizing hormone (LH) prompts the ovary to release an egg, and you may notice a clear, stretchy discharge. Your egg is ready to make its way to the fallopian tubes.

4. Luteal:

   After ovulation is complete but before a new cycle starts with menses, the luteal phase takes over, usually lasting from days 15 to 28 of your cycle when you get your next period. "The hormonal changes during this phase can bring on the classic PMS symptoms women may experience during this phase," explained Dr. Lapayowker. Once the egg is released, it travels through the fallopian tubes to the uterus. Estrogen drops and progesterone levels play a key role in preparing the uterus for pregnancy if sperm enters and fertilizes the egg. Once fertilized, the egg may implant on the uterine wall, marking the beginning of pregnancy. If the egg isn't fertilized, progesterone levels drop, and the endometrium lining sheds—and your cycle starts anew.

The changes we experience during our menstrual cycle can lead to a variety of PMS-related symptoms and discomforts; it's during the luteal and menses phases that most women experience discomfort. But just because it's common and normal doesn't mean there's nothing you should do about it, according to Dr. Lapayowker. "Experiencing PMS-related discomforts should be grounds for looking into your gynecological and overall health," she said.

Fortunately, cycle syncing is one of the simplest ways to tweak your lifestyle to minimize PMS symptoms.

Is cycle syncing effective for managing PMS symptoms?

The answer to this is that we don't really know. Clinically, we don't have any evidence that cycle syncing has any impact on PMS; science is still catching up with this wellness practice. "There's no clinical data that supports cycle syncing for managing premenstrual symptoms (PMS)," Dr. Lapayowker said.

Practically speaking, however, when you track each phase of your cycle and adjust your habits accordingly, "you can anticipate and alleviate some of those cyclical discomforts," she pointed out. For example, if you get PMS-related fatigue during your luteal phase, managing your sleep hygiene and swapping happy hour with your girlfriends for a quiet night at home to give yourself more time to rest is a great way to sync with your cycle.

How should I adjust my diet during each phase of my menstrual cycle?

When you reach the end of ovulation, you may notice you get hungrier. This is perfectly normal and necessary! "Remember that your body is building thicker walls for your endometrium and preparing for a possible pregnancy," said Dr. Lapayowker. Maybe a baby isn't on your agenda, but choosing the right foods throughout your cycle is still a good idea because it nourishes your body with the nutrients it needs to do all the wonderful things it does and keep you thriving, thicker endometrium included! Here are a few tips to help you sync your nutrition to your cycle.

1. Menses:

   "When we are bleeding, we may need additional iron intake," explained Dr. Lapayowker. "Iron is best absorbed with vitamin C." Prioritize leafy greens and vegetables (spinach, broccoli, collards, kale and chard), lentils and high-quality, grass-fed meats, pasture-raised poultry, wild-caught fish, and seafood to get these nutrients. 

2. Follicular and ovulation:

   Say hello to rising estrogen levels, positive mood and feeling more active. Think protein smoothies, fermented foods, high-protein salads and healthy fats; you may also find you're not as hungry during this phase. "Your nutrition during this time should focus on lean meats, fatty fish, and vegetables." Limit cravings like sweets, caffeine (especially on an empty stomach), and alcohol during this phase. If you're a sweet tooth gal, choose healthier options like dark chocolate treats or dates with peanut butter.

3. Luteal:

   After ovulation, you may experience PMS-related symptoms, including cravings, fatigue, mood changes, and other discomforts. Be ready to increase your caloric intake and choose more complex carbs like sweet potatoes and tubers; don't forget bitter veggies like radicchio and root vegetables like beets and higher fat content during this phase. "Limiting processed foods is critical in improving your emotional and physical changes," added Dr. Lapayowker. Craving some "comfort food"? Skip take-out and make it at home; bake luteal-friendly brownies or cookies. It's okay to indulge in cravings in moderation, but prioritize nutrient-rich, balanced meals.

Any time of the month, strive to choose balanced, varied foods that include lots of fruits, vegetables, fermented foods (plain Greek yogurt, sauerkraut and kimchi), whole grains, lean protein sources (especially fish), nuts and legumes—eat the rainbow! "Limiting ultra-processed foods, saturated fats, trans fats, excess sugar and salt are foundations for leading a healthy lifestyle," Dr. Lapayowker said.

Can supplements help with PMS?

Yes. As Dr. Lapayowker explained, meeting your nutritional needs with food alone can be challenging, so staying well-nourished with core supplements like vitamin D, omega-3s, vitamins and minerals is a proactive approach to help you feel your best all cycle long.

You can also take women's health supplements that help support menstrual health. Keep in mind that PMS supplements are designed to be taken daily to support all phases of your menstrual cycle. "To help manage premenstrual discomfort, choose ingredients like ginger, B6 and magnesium," she added. "These nutrients can help alleviate PMS-related discomforts and a balanced mood."

Can cycle syncing help women with their fitness goals?

Absolutely! By now you understand why: in the first half of your cycle, you feel like you're on it—you wake up early, do the intense workouts, lift heavy things, and don't skip a beat. And then, the next thing you know, you have to peel yourself off the couch to just get yourself out the door.

Let's talk about what cycle syncing looks like when you align your workouts with your hormones and each cycle phase.

• Intense exercise: best at the beginning of your cycle.

  "After your period, when estrogen is on the rise and you feel unstoppable, you can plan for more vigorous exercise," said Dr. Lapayowker. Think cardio, HIIT, and more intense workouts. Your body can manage cortisol levels more efficiently, so you'll want to (and can) push yourself the most during your follicular and ovulation phases.

  It's also the right time to challenge yourself with new fitness classes or activities. Have you been thinking about joining a boot camp class or training for a marathon? Lace-up your sneakers and go for it! Don't overdo it, though. "You'll want to keep your workouts within 45 to 50 minutes," recommended Dr. Lapayowker.

• Strength and flexibility: perfect premenstrual workouts.

  As you enter your luteal phase, prioritizing slow movement and strength training is the best option. This is when you choose gentle yoga, go for a brisk walk (not a run!), or do mobility exercises, like a stretch routine. Old habits may trigger your mental dialogue, but it's okay to flip the script! "You should not feel guilty for not waking up at 5:00 a.m. to do an intense workout," said Dr. Lapayowker. "You can still get your steps in and move your body, just tone down the intensity of your workouts during the latter phase of your cycle."

But what if you're gung-ho about giving it your all at the gym? Why swap an intense workout for more gentle movement during this time of the month? You may find that you lack the motivation and energy to push through during your luteal phase. And while getting enough physical activity can help mitigate the dreaded PMS or premenstrual symptoms, too much vigorous exercise could impact your hormone balance, which might leave you feeling depleted.

"Plan activities that don't cause more stress or frustration if you cannot achieve them," Dr. Lapayowker added. "Don't underestimate the benefits of napping if you need more rest—it can be very therapeutic!"

Four tips to start syncing your cycle

Now that you understand cycle syncing, how can you apply it to your biology? Starting this journey will require you to do some detective work so you can become familiar with your menstrual cycle. Here are four tips to get you going.

1. Track your cycle: Mark it on your calendar (or use an app, like Cycle Tracking through Apple Health) and start measuring the length of your menstrual cycle. Once you identify when your period starts and how long it lasts, you'll have a road map to identify the other three phases and plan your life accordingly. "In the beginning, it's trial and error," said Dr. Lapayowker. "This is a long-term change, so give yourself the space to learn about yourself, even if it doesn't make sense at first."
2. Keep a journal: Dr. Lapayowker recommends journaling during each phase of your cycle to help identify what you feel and when. Make these observations without judgment. Remember, the goal is to understand your body to better connect with it. Mark your moods, appetite, sleep, energy levels, and discomforts you may experience during each phase. Don't leave anything out, she advises: "Even noting in your journal that you felt less or more emotional on a specific day is helpful in getting more in touch with your body and hormones."
3. Take it easy: All this new information can be overwhelming. It's important that you go at your own pace. "To avoid 'wellness burnout,' choose one change you can tackle," suggests Dr. Lapayowker. Start with your nutrition for a cycle or two, then add another layer of change and focus on the right workouts for another couple of cycles or vice versa.
4. Make a list of phase-friendly foods & exercises: As you've seen so far, adjusting your diet and exercise during each phase is crucial to cycle syncing. Keep a grocery list (or chart!) of what foods best support each phase of your cycle and what the best workouts are as you go through your phases. Speak with your gynecologist or nutritionist to see what supplements can help support your wellness routine.

Feel great all month long

Syncing with your cycle is a way to show up for yourself, every day. Allow yourself to slow down, rest and get organized during your luteal and period phases. You can "go all out" and be more ambitious and active during your follicular and ovulation phases.

"Recognizing how you feel physically and emotionally throughout the month is a pivotal step in cycle syncing," said Dr. Lapayowker. "It is important to get to know your body and the hormonal changes you experience throughout your cycle. It'll help you understand and connect with your body and hormones."

Connect with your body and work with the monthly ebb and flow of your hormone levels—trust us! It may help you feel your best and better prepare for the next stage in life: perimenopause and beyond.

References

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