Intro to Cycle Syncing

How it started:

After awful run ins with different birth controls and doctors who didn’t listen to me, I decided it was time to take matters into my own hands. It was exhausting to feel like I had no control over my emotions or energy levels, but I have been working to self-regulate my hormones.

What began as casual research to understand the correlation between my luteal phase and both depressive episodes and migraines slowly snowballed into an accumulation of information about women’s hormone levels, recommended nutrients, different activity levels, and how to manage stress throughout the month. Through trial and error and a spare notebook, I began my science experiment of regimens until I was able to function like a real person again. Below is the entry level information I gathered and applied to my routine. Everyone’s base level of hormones, symptoms, cycle length, etc. may differ; awareness of the foundation of what my body needed helped me learn my body and what it needs during each phase of my cycle.

Entry information and tips:

Menstrual (days 1-7)

The shedding of uterine lining where hormone levels drop (low estrogen and progesterone). The immune system is typically weakened. Low back pain, fatigue, bloating, headaches, mood swings and other symptoms are prevalent.

Very obvious time of rest and recover but remember to hydrate! Avoid high stress, which can be aided by yin yoga, meditation, and walks. Eat magnesium, fiber, iron rich foods, antioxidants, and raspberry tea to replenish lost minerals and aid symptoms.

Follicular (days 8-14)

In this phase, the uterine lining is preparing for implantation. Estrogen is dominant as FSH causes the hormone to rise. Metabolism and digestion are heightened. Moods are improved and energy is higher. However, appetites are likely to decrease.

This is a good time to plan and start projects. Opt for flow-based yoga, or less intense workouts. Eat healthy fats and cruciferous veggies to detox and promote hormone production; vitamin C and iron rich food since menstruation depletes the body’s stores

Ovulatory (days 15-18)

Releasing of the egg due to a surge of LH, causing high fertility. Estrogen and testosterone peak. More cervical fluid, higher body temps, high libido, but fluctuating moods.

These few days can be the best time to schedule meetings. Focus on communication (higher social and emotional energy) and take advantage of the confidence boost. Start preparing for the luteal phase by lowering stress levels and cutting down caffeine, sugar, and salt intake!!! Eat liver supportive foods. Taking magnesium or ashwagandha at this stage may help reduce luteal symptoms. High intensity workouts and cardio.

Luteal (days 19-28)

Uterine lining thickens and prepares for fertilized egg; progesterone is dominant (may increase coritsol levels) while estrogen and testosterone deplete. Mood swings, trouble sleeping, weight gain, headaches, skin troubles, and other symptoms often present but can differ from person. People with PMMD may be heavily affected by the luteal phase.

Plan ahead for alone time and give yourself permission to rest. Continue workout intensity with strength training, yoga, and Pilates. If it works for you, continue taking magnesium and ashwagandha, recommended at night, for mood and stress regulation. Ditch the coffee for teas. Complex carbs to boost serotonin; Omega 3s, zinc, and B6 to balance progesterone. Lean proteins to combat the increased rate of protein metabolism and support recovery.

Reminders:

If you have the resources to consult doctors, it is a great tool that can speed up the process and give very specific recommendations. Unfortunately, I lack the resources to do so, which is how I went down the cycle syncing rabbit holes.

What works for others may not work for you. It is important to track what you’re doing/consuming and how you feel ONE THING AT A TIME; like a science experiment you need to isolate the variable to know what is truly working.

This is a practice, not a perfect process!