Cycle syncing: Harmonize with your body

Have you ever felt like your body was working against you? Have you ever sought ways to have a better relationship with it? Sticked to work outs and diets that lasted about a week and gave up?

Well it happened to me one two many times… Until I found out about cycle syncing!

Did you know you not only do you have the menstrual phase but three other ones that are defined by rising and falling hormone levels? The Menstrual, Follicular, Ovulatory, and Luteal phases are all unique. Studies have shown that fluctuating hormonal levels influence women's mood, energy, sleep and apetite…

Cycle syncing aims for you to get in touch with your monthly phases by eating, exercising, working (and even loving!) in tune with them. This practice was created by functional nutritionist Alisa Vitti.

Hi! My name is Ana, I’m a 21 year old art student in Switzerland and I have been on a cycle syncing journey for about three months. In this post, I will explain the general concept of cycle syncing, how it can help you and my experience so far. In the future, I aim to write about each phase with more detail and also by including recipes or workouts to try out!

Having ADHD and trying to force myself to stick to routines has not gone so well for me in the past… But knowing there is an exact time to do each of the things I love, and in tune with my body... Is truly a reassuring fact.

A wonderful concept in cycle syncing is that every phase can be compared to a season. This can help you memorize what routines to follow in each phase. Suddenly syncing becomes intuitive, easy to follow, and predictable!

The phases as seasons are:

- The Menstrual phase as Winter (day 1 to 5)

- The Follicular phase as Spring (day 6 to 12)

- The Ovulatory phase as Summer (day 12 to 16)

- The Luteal phase as Fall (day 17 to 28)

In order to make counting the days easier I downloaded the app MyFlo, it allows me to track my phases and learn about them. (This content is not sponsored) Knowing that not everything here is supposed to be taken down to the T, down below I will be explaining an overall feel to how you can support yourself in a general way in each corresponding phase.

Menstrual - Winter This first phase is about being okay with staying in, allowing yourself to rest… especially the first days. Eating foods that will help your body recuperate while it’s losing blood, such as vitamin B and iron rich foods, allow you to keep your energy. Right now, your guts are using up a lot of energy: help them by making digestion easier. Well cooked meals such as stews and soups are great. If you’re thinking of working out, try softer practices such as peaceful walks, yin yoga or meditation. In this phase, many women report being more connected to their bodies and feeling intuitive. This is a great time to plan ahead in different areas of life, for the coming cycle.

Follicular - Spring For this second phase, eat foods that will energize you such as phytoestrogen rich foods, fermented foods and vibrant fresh veggies. In spring, your energy is building back up, thanks to rising estrogen levels, and it’s time to get out and use it. Try gradually scaling up to more intense workouts from running, to biking, to weightlifting. This is an amazing time in which you feel naturally inclined to try out new things, set new intentions,: your creativity is at an all time high!

Ovulatory - Summer In this third phase FSH (Follicle-stimulating hormone) and estrogen rise and peak, in order to release an egg. Eat fresh veggies and fruit packed with fiber to help your body eliminate extra estrogen. Your energy is still up and it’s a good time to go for cardio and HIIT workouts, maybe even dancing and CrossFit! Your confidence and communication skills peak, it feels great to go out with friends, meet new people… In a working environment, you’ll thrive when negotiating, getting your points across and speaking up.

Luteal - Fall As you approach this last phase, the amount of estrogen, progesterone, and testosterone peak once more and fall back down towards the end of the phase. PMS is common, but should not be considered ok. In order to support yourself in this phase, try taking in vitamin B rich foods to steer clear from sugar cravings. Emphasize on foods full of calcium and magnesium. Baked and roasted veggies will allow your guts to get rid of excess estrogen easier. In terms of workout, scale from Ovulatory activities, to workouts like pilates, to softer and slower practices like yoga in the Menstrual phase. Check things off your list before “winter“, your brain is able to allow you to pay attention to detail and bring projects to an end. During the second part of “fall“, it’s alright to let other know about your boundaries. Speak up if needed and take care of yourself.

As you can see, it is in a beautiful way that we can treat our bodies like a microcosm of Mother Earth and her seasons.

As for me, cycle syncing has helped me reduce PMS symptoms and even see a noticeable difference in my mood and energy levels during my period. It has allowed to have a deeper connection to my body, and has helped me understand why I have felt a certain way in almost any given time. This has allowed me to accept my ups and downs, and to appreciate things in their own time.

I am still learning about cycle syncing and connecting to my body. I must say that it is important to note that we are all different, and we should all listen to our inner voices, personal wants and needs, and sometimes specific medical obligations.

This practice might come as an eye opening experience to some, and a simple relief in some areas to others.

I nonetheless suggest you do your own research and give it a try, even if it’s starting out with a corresponding meal by phase, or an awareness in which phase you are, and how you might be affected.

If you are willing to try this out or are already on this path, let me know in the comments below! I’d be so happy to know about your opinion or get to know like minded people:)

Thank you for tuning in!