Cycle Syncing: What is it? Is it Worth Trying?

Cycle syncing has become a popular term over the past few years. Essentially, cycle syncing is for those of us that have a menstrual cycle. It is based on the idea of pairing certain types of activities, exercises, and foods with our changing hormone levels throughout the menstrual cycle. Anecdotally, cycle syncing can help decrease mood swings, improve energy levels, and improve a sense of balance. I want to be clear that cycle syncing is a relatively new concept and is not yet well researched, so the information here is based on the available information now. Further studies will continue to expand what we know about cycle syncing.

Cycle syncing begins with understanding your own menstrual cycle. Every person’s cycle is different so it is important to track your cycle, whether that means using an app or an old-fashioned pen and paper. Log how you are feeling throughout your cycle. Try to consistently log a minimum of 2-3 times a week for 2 months. This does not have to be an exhaustive diary. You can simply use a 1-5 scale (1 being low, 3 being neutral, and 5 being high) and rate your energy level, mood, and sleep quality. Other things that might be helpful to track are your gut health and/or bathroom habits.

Once you have an understanding of how you’re feeling throughout your own menstrual cycle it is then simply a matter of pairing what you are doing with the phase of the cycle you are in. Refer to the below chart to get an idea of how hormones change throughout the menstrual cycle.

Using the above chart, you can see that estrogen and progesterone are lowest during your menstruation phase. It is common to feel fatigued and a little lethargic during this phase and the few days leading up to menstruation. However, it is still important to have some healthy movement and exercise during your period as this can elevate your mood and help prevent a sharp decline in these hormones.

During the menstruation phase, lower impact activities are going to be your friend. Zone 2 or 3 training like cycling, hiking, and lower intensity interval training should be prioritized. In the late luteal phase leading into menstruation, we also want to prioritize protein intake and healthy carbohydrates in order to prevent a “energy crash” in the menstrual phase. Foods rich in iron (nuts and meat), Omega 3’s (eggs and walnuts), and Vitamin B12 (fortified cereals) will help to support our body’s nutritional needs during this phase.

During the follicular phase, estrogen and progesterone levels are climbing. You may notice your energy levels are rising and sleep quality improves. During this phase, it is okay to push yourself a little more into Zone 4 or 5. Resistance training, endurance training, and HIIT training are all very appropriate in the follicular phase. Continue to prioritize whole foods, limit sugar and caffeine, and hydrate well during this phase.

During ovulation, you may feel a peak in your energy levels. Your hormones are at their highest points here. This may be a time to go for a heavier set on that bench press, or go “all-in” during that uphill climb in spin class. Continue to prioritize balanced nutrition with fiber-rich foods (berries, quinoa) here but be mindful that abdominal pain is common during ovulation so listen to your body’s needs.

During the luteal phase we are starting to see that decline in hormone levels again so do what movements feel good to you during this phase. For some that may still mean hitting the weights at lower intensities, for others that may mean some more restorative classes like yoga or Pilates.

Now that we have discussed what cycle syncing is and how to implement it, it is worth discussing whether or not this is right for you. I do feel there is value in knowing the data. Tracking your cycle and how you feel throughout the different phases is valuable information whether or not you act on it. If you are someone that notices extreme highs and lows in your sleep, your mood, and your energy level throughout the month, then this approach may be good for you. Trying a few of these tips for at least 3 months is enough time to know whether or not cycle syncing is helpful for you. At the very least, you will learn a little more about yourself and be more attuned with your body’s needs. That’s always a positive!

Shannon Hall, PT, DPT

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635995/

https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start#diet

https://www.forbes.com/health/womens-health/cycle-syncing/