What Is Cycle Syncing?
Cycle syncing is when you change your diet, exercise, and lifestyle habits during each phase of your menstrual cycle to support health and well-being. The practice helps you align your daily routines based on how hormonal shifts affect your energy levels and mood, among other factors.
What is a menstrual cycle?
Before you dive into cycle syncing, it’s important to understand some menstrual cycle basics:
- Your period is just one part (the beginning) of your cycle.
- A typical menstrual cycle can last anywhere between 21 to 38 days.
- Hormones like estrogen and progesterone peak at different times of the month.
- Only about 10%-15% of people who have periods have a cycle that’s exactly 28 days.
- The menstrual cycle has two distinct phases separated by ovulation.
The follicular phase includes your period and the days before ovulation. How long it lasts depends on your menstrual cycle and age (it shortens as you get closer to menopause). For example, your follicular phase may last 10 days if you have a 24-day cycle or 16 days if you have a 30-day cycle.
The luteal phase is the second half of your menstrual cycle, which includes every day after you ovulate but before your period starts. This phase typically lasts around 14 days for everyone who has a period, no matter how long or short your menstrual cycle is.
A 28-day cycle would look something like this:
Menstruation. Days 1-7. You’re on your period. Estrogen and progesterone are low. Sometimes called the early follicular phase.
Follicular phase. Days 8-13. Estrogen rises then peaks as your body makes follicles (fluid-filled sacs that hold eggs). Also called the late follicular phase.
Ovulation. Around day 14. Your luteinizing hormone and follicle-stimulating hormones surge. An egg breaks out of your ovary. This phase lasts around 16 to 32 hours.
Luteal phase. Days 15-28. Progesterone peaks. Estrogen goes up, too, but not as much as it does before ovulation.
You can ask your doctor to break down the phases for you if your cycle is shorter or longer than 28 days.
Cycle Syncing Benefits
There isn’t much research on the benefits of cycle syncing. But there doesn’t seem to be any harm in fine tuning your nutrition and fitness needs to match the rhythm of your menstrual cycle. The practice can clue you in to how each phase may affect your:
- Mood,
- Energy levels
- Eating and sleep habits
While everyone responds to hormonal shifts differently, possible benefits of cycle syncing may include:
- Better mood
- Less intense period symptoms, including cramps and bloating
- More energy, or at least better use of your energy when its highest
- Prioritizing sleep when you need more rest
- Figuring out how to manage food cravings and other appetite changes
Cycle syncing can also help you identify your fertile window. You may have an easier time getting pregnant if you know when you’re ovulating.
Who could benefit from cycle syncing?
Anyone who has a period should know more about their menstrual cycle. But cycle syncing could make more of a difference for you if hormonal shifts trigger mood swings or other symptoms that disrupt your day-to-day life.
You may benefit from cycle syncing if you have health conditions such as:
- Endometriosis
- Polycystic ovarian syndrome
- Premenstrual syndrome (PMS)
- Premenstrual dysphoric disorder (PMDD)
- Any health condition that worsens around your period.
If you were assigned female at birth but are transgender, non-binary, or gender diverse, you may find that cycle syncing triggers or worsens symptoms of gender dysphoria. Talk to your doctor if you’d like to stop your menstrual cycle or gain more control over it.
What about cycle syncing while on hormonal birth control?
Hormones act a little differently when you’re on hormonal birth control. You don’t have a regular menstrual cycle when you’re on hormonal birth control, which means there’s no phases to plan around. But you should still pay attention to how you feel on birth control, along with how what you eat and your general lifestyle make you feel.
How to Start Cycle Syncing
If you haven’t already, track your period for at least a few months. This’ll give you the average length of your menstrual cycle. After you know that, you’ll have a better idea which part of the cycle you’re in each week.
You can keep notes about your period in a regular calendar. And there are lots of free or paid period-tracking apps that’ll track and predict your cycle based on past info and give you a place to track any hormone-related symptoms.
Whether you use a calendar or an app, log the first day of your period. Each week, jot down how you feel, including your:
- Energy levels
- Ability to concentrate
- Motivation for physical activity
- Mood
- Behavior
- Appetite and food cravings
You’ll also want to note when you have an uptick in symptoms like:
- Fatigue
- Headaches
- Backaches
- Cramps or pelvic pain
- Bloating
- Constipation or diarrhea
Once you have a good idea of how you feel during certain phases, you can start to adjust your diet and exercise routines.
Cycle-Syncing Workouts
You can and should exercise throughout your menstrual cycle. But you may notice that you have more or less energy during certain phases.
Workouts to do on your period
There’s no evidence that your period affects your ability to exercise. But some athletes feel like they don’t perform as well when they’re:
- Tired
- Bleeding a lot
- Cramping
If you don’t feel great during your period, consider low-impact exercises such as:
- Yoga
- Pilates
- Walking
- Gentle stretches
Light physical activity may help ease menstrual cramps, but it’s OK to take it easy if you don’t feel like working out.
Follicular phase workouts
You may feel more energetic and powerful as your estrogen levels go up. This can be a good time to get your heart rate up with high-intensity exercises like:
- Running
- Biking
- Hiking
- Swimming
- HIgh-intensity interval training
You might gain more strength by lifting heavy weights during your follicular phase than your luteal phase. But some researchers haven’t found that the menstrual cycle has much of an effect on recovery from resistance training or cardio-based exercises.
Studies do show that female athletes are more likely than male athletes to tear their ACL muscle, particularly during the follicular phase. Researchers think that’s because estrogen weakens your ligaments. That’s the tissue that connects your bones to other bones. During this phase, you might want to be more careful when you do physical activity that requires jumping.
Ovulation workouts
This is the time to push yourself, whether that’s through high-energy exercises like kickboxing, spinning, running, or high-intensity interval training. Since testosterone and estrogen peak during ovulation, you may also notice a spike in your sex drive.
Luteal phase workouts
You may find that working out feels harder during the last week of your menstrual cycle, when your body tries to conserve energy by using fat instead of carbohydrates (an easier fuel source to tap into).
Recovery may take longer during your luteal phase. And your resting body temperature may be a little higher when your progesterone levels are high. You may not be able to cool off as quickly, which can make you feel worn out sooner during a workout compared to other phases of your menstrual cycle.
If you feel wiped out during your luteal phase, opt for workouts that don’t require intense bursts of energy, such as medium-intensity versions of:
- Swimming
- Walking
- Cycling
- Running
- Yoga
- Pilates
Some studies show weight training during your luteal phase may be easier for muscles in your lower body than exercises that use your arm muscles. So you may want to focus more on leg days during your luteal phase.
Cycle Syncing Diet
There are no science-backed suggestions for what to eat during each phase of your menstrual cycle. Instead, you may feel better all month long if you limit or avoid highly processed foods with lots of added sugar and saturated fat in favor of nutrient-dense, whole foods.
The Mediterranean-style diet is a good place to start if you’re looking for menu ideas. This eating style has been shown to lower overall inflammation. It might also help ease menstrual pain later in the month.
Studies also show you may have less menstrual pain if you cut back on:
- Highly processed foods, especially the kind with lots of sugar
- Animal fats
- Vegetable oils high in omega-6 fatty acids (soybean, corn)
- Caffeine and alcohol
Here are more tips for your cycle-tracking food chart:
What to eat during your period
Iron-rich foods. You lose iron (stored in your red blood cells) anytime you lose blood. And while not everyone with a menstrual cycle has low iron, menstruation is a common cause of iron deficiency among women and people assigned female at birth, especially if you have heavy periods.
You can boost your iron intake by eating foods such as:
- Red meat
- Fish or other seafood
- Beans, tofu, lentils, peas
- Fortified cereals or whole grains
- Nuts
- Dark leafy greens
Other plant-based sources of iron include:
- Avocado
- Quinoa
- Oatmeal
- Dried apricots, raisins, dates
Tell your doctor if you have symptoms such as tiredness, weakness, or trouble breathing around the time of your period. A simple blood test can show whether you have an iron deficiency and if you need a supplement.
Vitamin C. Your body can absorb more iron when you eat foods high in vitamin C, including:
- Citrus fruits
- Kiwi
- Strawberries
- Green vegetables such as broccoli or chard
- Red bell peppers
Omega-3 fatty acids. There’s some evidence that the anti-inflammatory effects of omega-3 fats may ease menstrual cramps or lessen how much pain medicine (like ibuprofen) you need to take.
Examples of omega-3 rich foods may include:
- Fatty fish like salmon, mackerel, herring, or tuna
- Canola oil
- Chia seeds
- Flax seeds or oil
- Walnuts
You can also get a daily dose of omega-3s from fish oil or algae oil, but you should talk to your doctor before you add a supplement to your diet. Too much omega-3 fats can lead to increased bleeding or other health issues.
Follicular phase diet
You may feel less hungry but more energetic as your estrogen levels go up. To fuel your workouts and balance your estrogen levels, choose:
- Lean proteins like chicken, fish, tofu, or tempeh
- Complex carbohydrates like brown rice, sweet potatoes, or quinoa
- Unsaturated fats from avocados, canola oil, or olive oil
- Leafy greens
- Cruciferous vegetables like broccoli, cabbage, and cauliflower
- Avocadoes
- Flaxseed, chia seeds, pumpkin seeds
What to eat during ovulation
You can keep eating the same foods as your follicular phase. Refer back to the Mediterranean-style diet for healthy-eating tips.
Luteal phase diet
Progesterone can make you hungrier, and you may crave higher-calorie foods. But try to avoid reaching for highly processed snacks with a lot of sugar, salt, and fat. These foods may worsen inflammation and premenstrual symptoms, including pain.
Healthy choices that may lower inflammation and curb your cravings include:
- Dark chocolate
- Avocado
- Nuts and seeds
- Complex carbs like sweet potatoes
- Colorful fruits and vegetables
- Fish
You may retain water during your luteal phase, which can make you feel bloated and sluggish. To flush excess fluid, drink plenty of water and go easy on salty foods.
Consider cutting back on alcohol and caffeine to lessen your anxiety, sleep problems, or sore breasts.
If you have a health condition such as endometriosis, you may get the following the week before your period:
- Constipation
- Painful bowel movements
- Diarrhea
- Uncomfortable bloating
Ask your doctor if eating a low-FODMAP diet might ease your symptoms.
How can fiber help during my luteal phase?
Food may not move through your gut as quickly thanks to rising progesterone levels. Fiber can add bulk to your bowel movements, which can help push your poop along. But be sure to drink plenty of water.. Too much fiber can cause constipation.
Cycle syncing supplements
In general, there’s no need to take vitamins or supplements to support a healthy menstrual cycle. You should be able to get enough nutrients through the foods you eat.
There’s not enough evidence to support the use of the following vitamins or herbal supplements to treat premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD):
- Calcium
- Magnesium
- Vitamin D
- B vitamins
With that said, you might want to talk to your doctor about supplements if:
- You want to get pregnant soon.
- You have a digestive disorder that stops you from absorbing nutrients from food.
- You’re vegan.
You can find out if you have nutrient deficiencies through simple blood tests. Ask your doctor if that’s something you should consider since women and people assigned female at birth are more likely to be low in vitamins D and B12, along with iron and calcium.
Other Considerations
Even though there’s a lack of research on cycle syncing and its benefits, experts generally recommend that you track how hormonal shifts impact your mood, sleep, appetite, or energy levels.
Cycle syncing can help you notice hormone-related symptoms that may need attention from your doctor, such as:
- Irregular periods
- Serious cramps
- Mood swings
These could be signs of:
- Polycystic ovarian syndrome (PCOS)
- Fibroids
- Endometriosis
- Premenstrual dysphoric disorder (PMDD)
- Thyroid problems, or other health issues that need treatment.
Takeaways
Cycle syncing is the practice of changing your diet, exercise, and lifestyle habits to match the phases of your menstrual cycle. Potential benefits may include fewer hormone-related symptoms, better moods, and more energy.
There isn’t much research to prove that cycle syncing offers big benefits when it comes to fitness or overall health, but doctors generally consider learning about your hormones and how they affect your body and mind a good idea.
Cycle Syncing FAQS
Why do period cycles sync?
It’s a common myth that menstrual cycles sync when women and people assigned female at birth spend a lot of time together. While you may notice that your period aligns with that of a close friend or roommate at some point, there’s no biological evidence to suggest that it’s more than just a coincidence.
Is cycle syncing worth it?
While there’s no evidence that cycle syncing has a big impact on your fitness or overall health, being aware of your hormonal changes could be beneficial. If you notice that your menstrual cycle strongly affects your physical or emotional well-being, planning around these shifts might help you manage them better.
How do I align with my menstrual cycle?
Track your menstrual cycle for a few months. Note the first day of your period either on a calendar or in a period-tracking app. Your phone may also come with a health feature that’ll let you track your cycle. Once you notice patterns in your mood and energy levels, you can adjust your diet and exercise routines accordingly.
What are the four stages of the menstrual cycle?
The four stages of the menstrual cycle are menstrual, follicular, ovulation, and luteal. You may also see these phases called early-follicular, late-follicular, ovulatory, and luteal.
How do I know what phase of my cycle I am in?
Count back to the start of your last period. That’s the first day of your menstrual cycle. You can also track your period with an app or in a calendar. In general, the phases are: menstruation (days 1-7); follicular (days 8-13); ovulation (around day 14 or 15); luteal (days 16-28).
