6 ways to start cycle syncing in 2025

This year has flown by. We have just two months left of 2024 and I am so proud of the amount of conversation behind women’s health and hormones this year. There is a lot of conversation around Cycle Syncing specifically. What is Cycle Syncing? It is a powerful approach to syncing your nutrition, exercise, social activities, work commitments, and self-care practices to align with your menstrual phases.

1. Track Your Cycle

The first step in cycle syncing is to accurately track your menstrual cycle. Use a calendar app, a journal, or a specialized app designed for tracking cycles. Note the start and end dates of your period, the flow intensity, and any physical or emotional symptoms you experience. Understanding the length of your cycle—typically around 28 days—will help you identify the four main phases: menstrual, follicular, ovulatory, and luteal.

Tip:

Consider using apps like Clue, Flo, or MyFLO for easy tracking and insights into your hormonal changes.

2. Check your hormones :

Once you have a pretty good idea about when you will start and end your cycle, you should prioritize having your hormones tested. I recommend trying an at-home test such as a Dutch Test. A Dutch Test will provide a comprehensive view of hormonal and metabolite imbalances or deficiencies that can benefit over-all health and quality of life.

3. Adjust Your Diet

Your nutritional needs change throughout your cycle, so adjusting your diet can make a big difference.

• Menstrual Phase (Days 1-5): Focus on iron-rich foods like leafy greens, legumes, and lean meats to replenish lost nutrients. Incorporate hydrating foods to help with bloating.

• Follicular Phase (Days 6-14): Increase your intake of fresh fruits, vegetables, and whole grains to support rising estrogen levels. Foods rich in healthy fats, like avocados and nuts, can also be beneficial.

• Ovulatory Phase (Days 15-17): Focus on foods that enhance energy and vitality, such as lean proteins, eggs, and fiber-rich foods.

• Luteal Phase (Days 18-28): Opt for complex carbohydrates to help manage cravings and mood swings. Incorporate magnesium-rich foods, like dark chocolate and bananas, to alleviate PMS symptoms.

TIP :
Meal prepping can help stay aligned with your body’s needs during each phase and take a mental load off especially during your luteal and menstrual phases.

3. Plan Your Workouts

Exercise can also be synced with your cycle to optimize energy levels and performance.

• Menstrual Phase: Gentle activities like yoga or walking can help alleviate cramps and promote relaxation.

• Follicular Phase: Energy levels rise, making it a great time for high-intensity workouts, strength training, or trying new fitness classes.

• Ovulatory Phase: Take advantage of peak energy by engaging in social sports, group classes, or outdoor activities.

• Luteal Phase: Focus on moderate exercises like Pilates or light cardio. This is also a good time to incorporate stretching and recovery practices.

Tip:

Listen to your body; if you feel fatigued, it’s okay to modify your workout intensity.

4. Prioritize Self-Care

Self-care is crucial for maintaining hormonal balance. During different phases of your cycle, your emotional and physical needs will vary.

• Menstrual Phase: Allow for rest and reflection. Consider journaling or engaging in meditative practices.

• Follicular Phase: Focus on setting goals and creative projects. This is a great time to socialize and collaborate with others.

• Ovulatory Phase: Celebrate your energy! Plan gatherings or engage in activities that bring joy and connection.

• Luteal Phase: Nurture yourself with calming practices like baths, herbal teas, and restful activities to ease PMS symptoms.

5. Educate Yourself on Hormones

Understanding the hormonal changes throughout your cycle is key to cycle syncing. Familiarize yourself with the roles of estrogen, progesterone, and other hormones. Knowledge empowers you to make informed decisions about your health.

Tip:

Consider checking out my ‘Guides’ section if you’re interested in further understanding hormones and their role in our bodies. You can also subscribe to my newsletter for weekly tips, tricks, and recipes. Refer to the blog for additional information as well.