Cycle Syncing 101: Work With Your Body, Not Against It

🌿 Cycle Syncing 101

Your menstrual cycle is more than just your period—it's a powerful cyclical rhythm that affects your energy, mood, and nutritional needs. By aligning your lifestyle with your cycle, you can feel more balanced, supported, and empowered throughout the month. Here we will cover the four main phases of your cycle, what is happening hormonally during each phase, and explore how to optimize how you feel through self-care, nutrition, exercise, and more.

Menstrual Phase 

The menstrual phase is when you are bleeding and typically lasts between 1 to 7 days. It is at this time that your hormones are all at the lowest. Estrogen and progesterone are low to promote uterine shedding (your period). I like to refer to this phase as your inner winter, a time when you may have low energy and time to go inward. It is important at this time to prioritize rest, sleep, and recovery. Now is a great time for meditation, journaling, and gentle reflection. Movement can include whatever you’re up to light yoga, gentle pilates, stretching, walk in nature to support mental clarity. Eat nutritious foods that are high in iron and magnesium such as leafy greens (spinach, kale, alfalfa sprouts), red meat, fish, soy, yogurt, dark chocolate, nuts, oats, quinoa, chickpeas, figs, and anti-inflammatory spices (turmeric & ginger). If you are interested in seed cycling, including 1 tbsp of flax and pumpkin seeds daily during this phase. 

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Follicular Phase 

It is in the follicular phase where estrogen levels begin to rise as the ovaries are preparing to release an egg for ovulation to occur. Follicular phase typically occurs between days 7-14. This phase can be referred to as inner spring, a time when your energy is increasing compared to the menstrual phase. During this time, you can optimize your self-care through setting goals, making plans, trying new things. You may feel ready for higher energy movement including strength training, HIIT workouts, resistance training, and cardio like running, hiking, or swimming. Nutrition should continue with iron and magnesium rich foods to recover from the menstrual phase. Seed cycling is the same as the menstrual phase. 

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Ovulation Phase

We can think of ovulation as the peak of the menstrual phase, often referred to as inner summer as the estrogen and testosterone levels peak, then drop sharply to trigger egg release. Here, if you are trying to conceive, you may notice positive LH (luteinizing hormone) tests, as LH surges just prior to ovulation. It is at this time you’re at your most fertile. These hormone changes may increase libido, energy, and interest in engaging in social activities. It is the ideal time for networking, public speaking, collaboration, leadership, and creativity. Go hard if you’re up to it with movement - your stamina and energy are at the peak. High intensity workouts like kickboxing, spinning, stairmaster, weight training could feel great right about now. Eating to support this phase can include foods high in folic acid and B vitamins such as whole grains, bran, legumes, cruciferous vegetables (broccoli, kale, cauliflower), salmon, tuna, pumpkin, and brown rice. Now is the time to change your seed cycling routine to 1 tbsp sunflower and sesame seeds daily. These are rich in zinc, selenium, and vitamin E which can help boost progesterone and prepare you for the next phase - luteal. 

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Luteal Phase 

        In the luteal phase, our progesterone and testosterone rise during days 14-28 of our cycle. If no fertilization occurs, then progesterone will drop and trigger menstruation. This rise and fall in progesterone can cause symptoms commonly referred to as PMS (pre menstrual syndrome) or PMDD (premenstrual dysphoric disorder). If you feel you suffer from severe PMS symptoms, please discuss treatment options with your provider. Otherwise, focus on self-care and wellness activities including journaling, gentle structure, tying up loose ends from tasks uncompleted in previous phases. As energy levels may be starting to dip, movement might look like lower impact workouts such as light cardio, walking, power yoga, mobility, and stretching. Feed your body with warming, comforting, and hormone-supportive foods like sweet potatoes, salmon, lean meats, avocado, dark chocolate, berries, and whole grains for sustained energy. If you have heavy menses or iron deficiency anemia, start optimizing your nutrition with iron at this time to prepare for menses. Seed cycling includes sunflower and sesame seeds.

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🌿 A Note on Seed Cycling:

Seed cycling helps gently support hormonal balance throughout your cycle:

• Flax + Pumpkin (Menstrual & Follicular)
  
  
  • Flax seeds contain lignans that bind excess estrogen
    
    
  • Pumpkin seeds are high in zinc to support progesterone
    
    
• Sunflower + Sesame (Ovulatory & Luteal)
  
  
  • Sunflower seeds are rich in vitamin E and selenium, supporting progesterone production
    
    
  • Sesame seeds provide zinc and help clear excess estrogen

🌸 Final Thoughts

         Tuning into your body’s natural cycle and adjusting your lifestyle accordingly can make a big difference in how you feel. It’s not about perfection, but about support. Think of each phase as a season—each one has its purpose and unique energy. Talk to your provider if you feel you need additional support in your luteal phase or are suffering from irregular periods. Whether it’s resting more during your menstrual phase, pushing hard during ovulation, or nourishing yourself deeply during the luteal phase, syncing with your cycle is an act of radical self-care.

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Do you have questions, need guidance, or looking for more information? 📞 Book a consultation today