Cycle Syncing: Here’s what you should know.
I’ve been on the internet for a long time. I spend hours per week on Pinterest, Instagram, Facebook, etc. That being said, I heard about cycle syncing a long, long time ago.
My first response when I heard about cycle syncing was I already have to manage so many other things in my life, I don’t have the time or energy to add this to the list.
Big mistake.
Quick Storytime
I’ve been going to the gym 5 days per week for the past 9 months. I tend to choose one workout routine and stick with it for a month. After a month I would take progress photos to see if the routine was working or not.
It sounds easy enough, but here is the problem that I ran into…
There were certain times of the month where I simply had no energy whatsoever. The same workout that I was doing with ease 10 days ago was nearly impossible for me to complete. Sometimes I would go upstairs in one of the private rooms and sit down.
My body was telling me no and of course the next day I would go to the gym and try to do the same workout again only to find myself absolutely exhausted in the first 20 minutes.
This happened to me for months, until I finally had enough.
I already knew the solution to this problem. Women all across the web had told me about this before and I chose to ignore it.
I chose to ignore my body’s needs and I won’t do that anymore.
That’s why I’m here today with this post. I’m joining the thousands of women online shouting from the rooftops the importance of syncing your lifestyle with your menstrual cycle.
Let’s begin, shall we?
The problem we have been ignoring for centuries
When I started doing research on cycle syncing, I realized that the true problem here is that society operates in alignment with the 24-hour circadian rhythm.
The circadian rhythm is the natural sleep-wake cycle and the changes our body experience in a 24 hour period.
The male hormone cycle also follows the 24-hour rhythm.
Here’s how the 24 Hour male hormone cycle works:
- Morning In the morning testosterone and cortisone levels are at their highest. This is when men have the most energy.
- Afternoon Testosterone begins to decline. This is the best time for socializing, networking, and pitching ideas.
- Evening Testosterone levels are at their lowest making this the best time for relaxing at home.
Women don’t operate this way. I suppose we naturally have adapted to this 24-hour circadian rhythm, but we also have something magical that many women ignore or are unaware of…The second clock.
What is The second Clock
The second clock is the natural rhythm that women follow each month with their hormone cycles. Because we have a second clock and rhythm, we can optimize every aspect of our lives by living in alignment with our cycle.
What is cycle syncing?
Most women who get regular (28 day-ish) periods experience four energy phases during their cycle. Each energy phase is different and the changes in your body will require you to make changes accordingly in order to optimize your daily performance.
Cycle Syncing is the practice of syncing your diet, lifestyle, and fitness schedule to be aligned with the phases of your menstrual cycle
Basics of cycle syncing: The four phases of your menstrual cycle
Each phase lasts about a week but it is different for everyone. Once you start paying more attention to your energy levels you will realize when your body is changing phases and how your cycle works each month.
Phase 1: Menstrual Phase (Days 1-5)
The menstrual phase begins on the first day of your period. This is when your body is shedding its uterine lining which causes bleeding.
Phase 2: Follicular Phase (Days 6-14)
This is the longest part of your cycle and this phase actually overlaps with the menstrual phase. It starts on the first day of your period and lasts until the ovulatory phase (about 2 weeks). During this phase your body is producing more estrogen.
Releasing of the estrogen hormone is what causes the egg to grow.
Phase 3: Ovulatory Phase (Days 15-17)
Once your body has reached the ovulatory phase, the egg is released (ovulation occurs).
If the egg is not fertilized within 24 hours or so, it will dissolve and your estrogen levels will fall.
Phase 4: Luteal Phase (Days 18-28)
During the luteal phase, your body is essentially preparing for a fertilized egg. Hormone levels are changing to accommodate conception.
When the egg is not fertilized and conception doesn’t occur, the hormone (estrogen and progesterone) levels decline and begin to shed the uterine lining. This leads you back to the menstruation phase.
Cycle syncing tips for your workout schedule.
Menstrual phase:
During the menstrual phase you will have low energy levels and your body needs to do less work. This is when you want to take it easy and be gentle with your body. Because your hormone levels are at their lowest, so are your energy levels.
Be sure to do slow and easy workouts during this phase and get plenty of rest.
Suggested workouts include:
- Foam Rolling
- Walking
- Yin Yoga
- Breath Work
- Pilates
- Stretching
Follicular Phase
Your hormone levels are beginning to rise along with your energy levels. During this phase cardio is best.
Suggested workouts include:
- Running
- Dance
- Biking
- Jumping rope
- Hiking
Ovulatory Phase
During the ovulatory phase your estrogen and progesterone are at their highest, and this means you have a lot of energy to burn. This is the time for you to do your most intense workouts.
Suggested workouts:
- HIIT
- Kickboxing
- Intense Cardio
- Indoor cycling
Luteal Phase
We can split this phase in half. At the beginning of the luteal phase you will still have a lot of energy. This is the time for strength training. At the second half you will need to begin to be gentle with your body.
Suggested workouts
First Half
- Strength training/weight lifting
- Intense Yoga
Second Half
- Barre
- Pilates
- Gentle Yoga
Cycle syncing your diet
Because of this and my being fairly new to cycle syncing, I will not be making a list of suggested foods to eat during your cycle. I do my best to make sure that when I share information on my blog it is accurate.
When I was doing research, I found that nearly every post was different from the one before. The information was too conflicting so I didn’t want to share advice that I am not confident in.
The best way for your to learn about the foods to eat during each phase of your cycle is to do your own research and spend some time doing trial and error so you can figure out what foods work best for you at each phase.
I found this post during my research and I think it has some great suggestions for what to eat and drink throughout your cycle.
Cycle syncing with your social calendar and lifestyle
Because this is the lowest point in your energy cycle this is the best time for self care and getting plenty of rest. I love to lay in the bed and watch tv during this phase, so here is a list of my favorite shows to binge watch
Additionally, you don’t want to schedule too many social events during this time as you won’t have as much energy to socialize as you have in other phases.
Menstrual phase:
Because this is the lowest point in your energy cycle this is the best time for self care and getting plenty of rest. I love to lay in the bed and watch tv during this phase, so here is a list of my favorite shows to binge watch
Additionally, you don’t want to schedule too many social events during this time as you won’t have as much energy to socialize as you have in other phases.
Follicular Phase
Due to the rise in your energy levels, it’s time to start being more social. Use this time to try new things, start reaching out to friends and planning social events.
This is also a wonderful time to start evaluating your goals and dreams as well as plan for your future.
Ovulatory Phase
You have a lot of energy during this phase! Fill your social calendar, spend lots of time with friends, or go on a trip. Take advantage of this phase because it only lasts for a few days.
Luteal Phase
During the second half of the luteal phase you will start to lose your energy. Start tying up loose ends in regards to work, goals, etc. Spend time with friends and family doing fun but relaxing things.
My final thoughts on cycle syncing
Cycle Syncing has changed my life in so many ways. I have more energy, my mood is better, and I feel ten times more connected to my body.
I wish I was educated on this when I was younger because I would have been living my life much differently. Young women need to be properly educated on how to live in alignment with their bodies.
I highly recommend that you give it a try!
Sending you so much love, Victoria
