Cycle Syncing: How to honor each phase of your menstrual cycle

Yes, you can feel good during your period.

“Ugh–it’s that time of the month again,” said almost every woman, ever.

For generations, women have been fed the narrative that our menstrual cycles are dirty, embarrassing, and inconvenient.

A typical ad about how “embarrassing” periods are

Unfortunately, this narrative has left women uninterested in learning the wisdom their menstrual cycles hold.

But here’s the truth: There is SO much more to your cycle than bleeding for a week. Tools like cycle syncing can help you tune into your body and learn:

• Why your moods change during cycle phases

• The best type of exercises to do throughout the month

• Any recurring patterns to take note of (skin breakouts, mood swings, sexual desire)

• The best time to try for a baby or use contraceptives

You can even learn how to optimize your work and personal life around each phase!

If working with your cycle rather than hating it sounds good to you, you’ve come to the right place.

This guide will teach you:

• How each menstrual cycle phase works

• How to sync your daily activities with your cycle

• Which resources to use to feel empowered and in partnership with your cycle

What is cycle syncing?

Cycle syncing is intentionally syncing your workout routines, nutrition, and daily activities with each phase of the menstrual cycle. This term was originally coined by Alissa Vitti, an integrative nutritionist and founder of the Cycle Syncing Method.

Unlike men, whose testosterone solely functions off of a 24-hour circadian rhythm (1), women’s hormones also function off of their infradian rhythm, AKA their menstrual cycle.

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So your hormones not only fluctuate throughout the day but the entire month.

This explains why you want to crawl in your bed for hours before your period or why getting drinks with your friends sounds amazing right before ovulation. You aren’t crazy — your hormones are at work!

On that note, our society prefers living off of a 24-hour cycle than a monthly cycle. Claire Baker, a period coach, shares, “Everything I ever knew about health and wellness was 7-day meal plans…there is no room for people whose hormone’s fluctuate per month.” (2)

Practicing the same habits — working from nine to five, exercising at five a.m., eating the same thing for lunch — doesn’t always correlate with your cycle’s energy levels. And yet, our society continues pushing these habits as the height of productivity and health.

Alissa Vitti, the founder of the Cycle Syncing Method, reveals, “Just look at the past 10 years: There’s been an explosion in online wellness content — new diet protocols, new fitness programs, new ‘extreme’ biohacks like cryotherapy and infrared saunas — but women’s hormone and autoimmune conditions have jumped nearly 50% in that same time period. That’s because most medical research ignores the unique needs of people with female physiology.”(1)

The good news is that times are changing. More women like Alissa are researching how women can work with their menstrual cycles and live in flow.

Take a look at what some women have to say about their cycle syncing experiences:

• “On day one of my period, I sit down with a blank calendar and plan out my month ahead according to where my phases will fall. I’m not too rigid, but if a friend wanted to do dinner and drinks–in non-COVID times–while I’m in my luteal phase, I’d suggest coming over for a cup of tea or a meal instead.” — Monique Blackwell (3)

• “I don’t why it took me 27 years to find it (cycle syncing), because it should be common knowledge…I firmly believe this is something that every woman needs to know, and the fact that this isn’t taught to every female growing up is mindblowing to me.” — Jillz Guerin (4)

• “(Ovulation) is when I can work longer hours…work is really easy, I’m always in flow, and I find I can get a lot done during this time. I even know now that days 9,10, and 11 for me are the most productive days of my cycle.” — Vianney Leigh (5)

Once you learn each menstrual cycle phase, you’ll feel empowered to celebrate each season of your cycle while living in sync with your mental, physical, and emotional needs.

Before you try cycle syncing

In most cases, cycle syncing can work within women’s reproductive years. But there are a few things that can affect your ability to cycle sync.

Cycle syncing works best without hormonal birth control

As Dr. Lara Briden puts it, birth control “switches off” your hormones. (6) Most forms of hormonal birth control suppress ovulation and your natural hormones.

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With this in mind, it’s hard to practice cycle syncing when you’re out of your natural state. However, you can always track your mood and energy levels to see how the pill may affect you.

Ditch the 28-day menstrual cycle mindset

You’ve probably heard that every menstrual cycle lasts 28 days, and ovulation falls on day 14. But Nature News found this to be false, “It is a common belief that ovulation occurs on day 14 of the cycle, but our analysis has shown that for the majority of women in the real world that this is not the case. Cycle length differences were found to be predominantly caused by follicular phase length differences (i.e., differences in ovulation day).” (7)

Basically, your menstrual cycle length depends on however long your follicular phase lasts (more on this phase soon). It’s possible that your ovulation may land anywhere from day 11–21!

But rather than basing your cycle on a number, you can use the fertility awareness method and chart your own cycle. Charting your cycles tells you the average length of each menstrual cycle phase.

Every cycle is different

Along with the 28-day cycle myth, every woman experiences different symptoms, moods, and energy levels in their cycle. Your ovulation phase may look and feel different from your best friend’s, and that’s okay!

Something else to keep in mind is that hormone imbalances such as PCOS, hypo or hyperthyroidism, amenorrhea, etc., can affect your cycle phases. Tracking your cycle will help you identify if you are experiencing an imbalance.

What are the menstrual cycle phases, and how can you optimize each phase?

Now we can finally get into the fun stuff — cycle syncing!

If you want to understand how to sync with your cycle, you’ll need a good grip on each menstrual cycle phase.

Some professionals divide the menstrual cycle into two phases (follicular and luteal) or into three phases (follicular, ovulation, and luteal).

In this case, we’ll help you zone in on each phase and divide your cycle into four phases:

• Follicular: Leading up to ovulation

• Ovulation: Releasing and fertilizing the egg

• Luteal: Building the corpus luteum and your uterus lining

• Menstruation: Shedding your uterus lining and bleeding

1. Spring: The follicular phase

Note: The follicular phase starts on day one of your period. The following summarizes what’s happening as you go through your period and then stop bleeding.

Your follicular phase is based on two hormones — the follicle-stimulating hormone (FSH) and luteinizing hormone (LH). These hormones grow about 15–20 follicles, or immature eggs, in your ovaries. Over time, one follicle becomes the dominant follicle and moves through ovulation. (8)

Think of this menstrual phase as your “spring.” You’re coming out of menstruation and starting afresh. Plus, estrogen and testosterone, as well as your energy levels, are rising.

Possible clues that you’re in this phase

• Feeling more energized

• Improved mood

• Improved stamina

How to honor the follicular phase

• Begin taking on more projects at work

• Try more cardio-focused workouts, like running, swimming, or kickboxing.

• Schedule time with your friends and family

• Brainstorm new ideas, plans, and solutions

• Get outside

Follicular phase journal prompts

• Is there a problem or task you’ve been putting off? How can you solve it now?

• What’s been inspiring you lately? How can you take action?

2. Summer: The ovulatory phase

Your fertile window — the amount of time sperm stays alive in your cervix — can last anywhere from five to seven days, but ovulation itself only lasts one day!

During ovulation, your dominant follicle takes the stage. Your pituitary gland (located in the brain) tells your LH hormone, “Hey! It’s time to release the egg!” That dominant follicle will release into your fallopian tube. (9)

Your egg will either fertilize with sperm and conceive, or it’ll dissolve back into your uterus.

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Ovulation is just like the summertime. Your estrogen levels are at their peak, so your energy will feel at an all-time high. You feel confident, social, and ready to take on the world.

Possible clues that you’re ovulating

• You feel extremely energized

• You’re excited to work on activities, projects, workouts, etc.

• You feel social

• You’re ready to take more risks

• Your confidence is high

• You have an increased sex drive

How to honor the ovulation phase

• Go on an adventure with your friends or loved one

• Try high-intensity workouts like HIIT, interval training, sprinting, etc.

• Tackle your biggest projects

• Schedule meetings, or anything that includes communicating during this window

Ovulation phase journal prompts

• Is there something new you’ve wanted to try? How can you do that right now?

• What are you most grateful for right now? How can you show your gratitude?

3. Autumn: The luteal phase

If you don’t conceive, your egg will reabsorb into your uterus.

Then, a tissue called the corpus luteum will form. This tissue survives for 10–16 days. If you’re pregnant, it’ll survive for three months until the placenta takes over and gives nutrients to your baby. (10)

The corpus luteum releases progesterone. Think of it as the “calming hormone.” Progesterone helps you sleep, cope with PMS symptoms, and reflect. (9).

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You can think of the luteal phase as your inner autumn. Your body is transitioning from the long summer days into the cold winter months.

Possible clues that you’re in the luteal phase

• You feel calm

• Your energy is decreasing

• You’re craving more sleep

• You’re feeling PMS symptoms, like bloating, moodiness, headaches, etc.

How to honor the luteal phase

• Ease into low-impact workouts like pilates, walking, and weight lifting

• Make room for more sleep or naps

• Make time for reflection and journaling

• Avoid a packed schedule

Luteal phase journal prompts

• Is there something you’re ready to let go of?

• Are there any boundaries you need to draw?

• Are you experiencing any fears or limiting beliefs? How can you let them go?

4. Winter: The menstrual phase

We’ve finally arrived at the most well-known menstrual cycle phase: your period.

Since you aren’t pregnant, your corpus luteum will dissolve in 10–16 days; and your uterus lining will start to shed. This shedding is when your period and new menstrual cycle begin!

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The combination of bleeding and low hormone levels makes the menstrual phase sound horrible. But remember, this is your time to reclaim your cycle and take advantage of your inner winter.

Possible clues that you’re menstruating

• You’re bleeding for five to seven days straight

• You’re moving slower than usual

• You feel tired and occasionally moody

• You feel physical symptoms, like bloating and cramps

• You feel antisocial

How to honor your period

• Sleep as much as you can

• Eat nourishing and warm foods

• Try gentle stretching or walks in the sunshine

• Move through emotional blocks by journaling, talking to a friend, or incorporating light exercise.

• Have a night in to yourself

Period journal prompts

• Is there anything that’s been bothering you lately? How can you release it?

• Name a few things you’re currently grateful for

• Do you feel like you’re doing something because you have to? How can you let go of it?

So, do you resonate with each menstrual cycle phase?

Maybe you’re shaking your head yes enthusiastically. Or perhaps you’ve never even noticed how your period affects you. Don’t feel discouraged if you feel the latter! You now have the information you need to become more in tune with your body.

To guide you through this journey, I added a few of my favorite resources to help you learn more about your menstrual cycle below.

Resources to help you practice cycle syncing

• Women Code or In the Flo: Alissa Vitti explores your period and how to cycle sync in both of her books. You’ll love these books if you’re interested in matching your diet with your cycle.

Here’s a quick chart about what foods you can incorporate into each phase.

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• Read your Body App: This app manually tracks your entire cycle and how your diet, sleep, work, etc. affects it. This app has helped me uncover things like why my skin flares up at a certain time of the month and notice certain mood patterns.

• A good ol’ journal: Use a journal to track how you feel throughout the month. You can use the journal prompts I provided above or freestyle it.

Start the path towards body literacy

As you practice cycle syncing, remember that this method isn’t set in stone. Your menstrual cycle phases might look and feel different from the average, and that’s okay!

Cycle syncing is simply a reminder that your body and hormones are constantly working to help you feel your best — all you have to do is listen.

References

1. Vitti, A. (2021, October 25). Infradian rhythm: Your guide to a perfect cycle [web log]. Retrieved March 7, 2022, from https://www.floliving.com/infradian-rhythm/.

2. Boyce, N. (Host). (2019-present). Honoring the Ebb and Flow of Your Natural Cycles, with Claire Baker. [Audio Podcast]. Crate Media. https://nourishedwithnina.com/pod/77/

3. Chrisoulakis, N. (2021, September 29). [web log]. Retrieved March 7, 2022, from https://www.smh.com.au/lifestyle/life-and-relationships/i-started-to-notice-patterns-the-women-syncing-their-life-to-their-cycle-20210922-p58tyr.html.

4. Guerin, Jill. (2020, Nov. 29). How to Sync Your Life to Your Cycle // all about cycle syncing — info every woman should know!. YouTube.

5. Leigh, Vianney. [Status Flow Collective]. (2019, July 19). How to Organise Your Life, Reach Your goals, Cycle Syncing. YouTube.

6. Briden, L. (2014, January 10). How Birth Control Switches off Hormones and Why That Matters [web log]. Retrieved March 7, 2022, from https://www.larabriden.com/how-the-pill-switches-off-hormones-and-why-that-matters/.

7. Bull, J. R., Rowland, S. P., Scherwitzl, E. B., Scherwitzl, R., Danielsson, K. G., & Harper, J. (2019, August 27). Real-world menstrual cycle characteristics of more than 600,000 menstrual cycles. Nature News. Retrieved March 7, 2022, from https://www.nature.com/articles/s41746-019-0152-7

8. Female reproductive system: Structure & Function. Cleveland Clinic. (2019). Retrieved March 7, 2022, from https://my.clevelandclinic.org/health/articles/9118-female-reproductive-system

9. Brighten, J. (2021, July 9). Phases of the Menstrual Cycle [web log]. Retrieved March 7, 2022, from https://drbrighten.com/phases-of-the-menstrual-cycle/.

10. Briden, L., & Briden. (2018). What Should Your Period Be Like?. In Period Repair Manual: Natural Treatment for better hormones and better periods (p. 67). essay, Greenpeak Publishing.