Cycle Syncing: What to Eat and How to Exercise Through the Different Phases of Your Cycle
As a woman, you are probably aware of the ebbs and flows of energy levels, motivation and even levels of hunger throughout the month. Did you know that there is a way to tap into the different phases of your cycle and optimize each of the four phases for better energy, a higher libido and balanced hormones?
What is Cycle Syncing?
Cycle syncing is adapting diet, exercise, rest, social activities and even work engagements to the different phases of the monthly cycle. Cycle syncing is great for keeping hormones balanced throughout the month and optimizing the times we are feeling our best and allowing for rest when the time calls for it.
Cycle syncing is for you if you are:
Experiencing painful periods and issues with mood before your cycle
If you are trying to conceive
If you have a specific condition like PCOS or endometriosis
You want to have a better understanding of your cycle
You want to optimize energy and performance levels throughout the month
What to Eat and How to Exercise in the Different Phases of Your Menstrual Cycle
Menstrual Phase
The menstrual cycle starts the very first day you bleed. During this time estrogen and progesterone levels are low, making you feel more tired than normal. This is a good time to slow down, rest and reflect.
Foods to include: Warming foods like broths and soups, root vegetables such as squash and sweet potatoes, iron rich foods like grass fed beef and foods high in magnesium such as leafy greens, whole grains and dark chocolate.
Exercise: Walks outside, yoga or a light Pilates sessions are best during this phase. We should stay away from super intense workouts during this time to avoid spiking cortisol. When cortisol levels are elevated it shunts other hormones like progesterone that is needed to help us feel calm.
Follicular Phase
This is the phase where the body is preparing to release an egg. Energy tends to be on the rise.
Foods to include: Here we want to be eating more cruciferous veggies (broccoli, cauliflower, kale, Brussel sprouts) and leafy greens to support liver detoxification and balanced estrogen levels.
Exercise: More intense workouts and strength training are okay here as motivation and energy are higher.
Ovulation Phase
This is when we are most primed for conceiving. Testosterone and estrogen levels are high, making us feel motivated. If hormones are balanced, libido should be high and mood should be elevated during this phase.
Foods to include: Here we want to focus on b vitamins, healthy fats and zinc for a healthy egg (especially important if trying to conceive). Include whole grains like oats and brown rice, eggs, salmon and grass fed beef during this phase.
Exercise: Your energy should be at it’s highest during ovulation thanks to testosterone. This is a good time to try a new class or push a little harder in the gym. HIIT workouts are okay here as long as long as energy is good.
Luteal Phase
This is the phase right before the menstrual cycle. Here we want to be supporting blood sugar regulation for elevated moods and less food cravings. Progesterone (the sex hormone that impact moods) starts to decrease impacting mood and energy.
Foods to include: Focus on protein rich meals to support blood sugar. Try including some plant based protein sources like beans, chickpeas, lentils and hemp hearts. Aim to eat every 3-4 hours and combine protein, carbs and fats at each meal.
Exercise: Avoid extended cardio sessions and intense workouts like bootcamps or spin classes. These increase cortisol and can actually impact progesterone levels which is needed for mood. Walking, light jogs and strength training is recommended in this cycle.
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xx
Mia