Cycle Syncing: How to Improve Your Quality of Life
How to cycle sync in order to be more productive, have more energy and feel more in tune with your body.
WEEKLY RECAP
Happy Sunday It Girls! The past week has been a simple one for me, which I’m grateful for. I cherish my slow weeks because they’ve been so rare lately. I spent a lot of time catching up on some reading (both for work and personal) and working on some personal projects that I’ll be sharing more about later. Other activities this week: some book and home decor shopping, lunch with my boo, purged my closet, hit the gym. I also had my annual wellness exam this week - if you haven’t scheduled yours yet for 2024 make sure you get on that! I’m guilty of slacking in this area because my last OBGYN retired and I went a whole year without prioritizing finding a new one. So I’m scolding myself just as much as I’m scolding you - get your wellness exams booked and stay on top of your health in 2024 and every year going forward! My Auntie Flow also popped in for her monthly visit which meant my energy levels towards the end of the week completely plummeted. But that’s okay, I firmly believe your period should be a period of rest, pun intended, and that’s why I’m inspired to talk about Cycle Syncing today. I briefly mentioned Cycle Syncing last month but I feel like this practice deserves it’s own post because it really will improve the quality of your life!
But first…
WEEKLY R.E.P.O.R.T. CARD
Reading: A Curious Mind by Brian Grazer… or at least I will be. I’ve finished my reading of Circe (review in next blog post), so I’ll be diving into this nonfiction book next which was gifted to me by my coworker.
Eating: turkey burgers on keto bread with french fries have been my go-to lately - so yum and quick & easy to make.
Pinning: dog hygiene tips & products because I’m revamping my pup’s grooming routine.
Obsessing: over HISS by Megan Thee Stallion, ifykyk!
Recommending: Milanote, one of my favorite platforms for creative planning. I started using this a year ago but lately I’ve been using it a lot for this blog and some other creative projects and my love for it has renewed.
Treating: myself to chocolate covered strawberries from TruFru - so yummy! One of my favorite snacks to eat when I’m on my period.
WHAT IS CYCLE SYNCING?
Okay, so I know you’re all wondering - what is Cycle Syncing? Well before I can explain that I need to quickly make sure we’re all on the same page about the female hormonal cycle. Unlike men, who typically operate on a predictable 24-hour hormonal cycle, a woman’s hormonal cycle (aka your menstrual cycle) typically lasts around 28 whole days and involves 4 different phases (menstrual, follicular, ovulatory, and luteal). During that 28-day period, our hormone levels flunctuate greatly which impacts our energy levels, mood and more. The main hormones we’re referring to are estrogen and progesterone. Estrogen, the “female hormone”, is responsible for the development and regulation of the reproductive system. While progesterone, the “pregnancy hormone”, supports pregnancy. So, Cycle Syncing refers to the practice of intentionally planning your life and schedule around the four phases of your hormonal cycle in order to feel more in tune with your body and balance your hormones.
This is the stuff they didn’t teach us in Health class but they should’ve. No need to worry though, I got you 🤞🏾 Let’s breakdown each of the four phases and what you should be prioritizing during each of them in order to sync with your cycle.
MENSTRUAL PHASE
First up, the one we’re all probably the most familiar with: the menstrual phase. Or, as I like to refer to it as “Winter”.
The menstrual phase typically occurs between days 1-5 of your hormonal cycle, and it refers to your period or the period of your cycle where your body understands that it’s not pregnant and the uterine lining that was built up in your previous cycle begins to shed. Hence, all the blood. During this time period, your hormone levels are at their lowest. Additionally, your energy levels also tend to be at their lowest so you may experience feelings of tiredness and irritability. Meanwhile, your skin is prone to dullness, dryness and irritation.
So how can you support your body and mind during this phase? First, take it easy! Your menstrual phase should be a period of rest, so try to prioritize this as best as you can. This can look like: Taking a day of rest, focusing on easy tasks at work and home, rescheduling your girls night, or planning a cozy movie night. When it comes to your workouts, you should prioritize light movement: light yoga, light pilates, a walk or no workout at all. For your diet, you should prioritize: warm & cozy food such as soup or stews, tons of water to rehydrate, iron-rich foods (turkey, beef, leafy greens), b-vitamin rich foods (broccoli, avocado, carrots), magnesium-rich foods (dark chocolate, almonds), ginger tea, and raspberry leaf tea (my absolute essential for period cramps). For your skincare, you’ll want to prioritize: nourishment & moisture, hydrating serums and masks. For your supplements, you’ll want to prioritize: iron (prevent anemia due to blood loss), magnesium (alleviate cramps and improve mood), and vitamin b6 (alleviate PMS symptoms and bloating).
Other things to consider doing during this time period: reading, meditating, at-home spa night, napping/sleeping in, ordering in dinner, cuddling, making a slow-cooker meal, use a heating pad, have a warm breakfast, get a massage, get a foot massage from your boo, journal, sit outside in the sun, or binge-watch a tv show.
During this time period you’ll want to avoid: salty or inflammatory foods, caffeine, skipping meals, not getting at least 7-hours of sleep, not drinking water, harsh skincare such as exfoliating, and intense workouts.
FOLLICULAR PHASE
After the menstrual phase comes the follicular phase or “Spring” as I like to call it.
The follicular phase refers to period of time when your body is prepeparing another egg for ovulation, scientifically this phase overlaps with the menstrual phase but it’s commonly referred to as days 6-14 of your hormonal cycle. During your follicular phase, your hormone and energy levels are gradually rising. The rise in estrogren is what helps thicken the uterine line to prepare the body for pregnancy. Your skin starts to rebalance and experiences natural hyaluronic acid and collagen production. You may start to experience more feelings of happiness, motivation and creativity.
How can you further support your mind and body during this phase? During your “Spring” you start to feel more energetic and social so this is a great time to do the most: hang out with friends, start a new project or activity, harness your creativity and act on your inspirations. For your workouts, now is the time to prioritize: weight lifting, strength training, and hiking. For your diet, you should be prioritizing: fermented foods that metabolize estrogren (sourdough bread, kombucha, yogurt), healthy fats, cooler foods like salads, and high protein foods (chicken, eggs, salmon). For your skincare, now is the time to stimulate your skin by resuming use of actives into your routine: exfoliate with AHAs, antioxidant serums such as vitamin c or alpha arbutin. For your supplements, you’ll want to prioritize: b-vitamins (to support energy production) and omega-3s (to support hormonal balance).
Other things to consider doing during this time period: wake up early, learning something new, brainstorming a home reno project, doing something adventurous, organizing your closet, increased foreplay with your partner, workout class with friends, set goals, schedule a girls night or double date night, host your friends, go to a sporting event, tackle a hard task, or test out new skincare products.
During this time period you’ll want avoid: lazy days, highly processed food, and too much dairy and gluten.
I know you know somebody who needs to hear this!
OVULATORY PHASE
After spring comes Hot Girl “Summer”, also known as your ovulatory phase.
Your ovulatory phase is the shortest phase and typically occurs between days 15-17 of the hormonal cycle. The ovulatory phase refers to the time period when your egg is released from your ovary and you are the most fertile. During this time you may experience increased confidence, joy and a higher libido. Your hormone and energy levels are typically at their highest and your skin is usually plump and radiant and your breasts have noticeably swelled. To put it simply, this is the time of your month when you are at your hottest so let’s dig into how you can take advantage of that…
Again, during the ovulatory phase your energy levels are at their highest so this is the perfect time to: schedule your big meetings, go out with friends, collaborate with your team and go on a date. For your workouts, this is a great time for: high intensity workouts, running, cycling, barre, and the stair master. For your diet, do your best to eat: protein-rich foods (chicken, salmon, broccoli), fiber-rich foods (berries, whole wheat bread & pasta, brown rice), antioxidant foods (oranges, pineapple, dark chocolate), foods rich in electrolytes (avocados, bananas, leafy greens) lots and lots of water and hydrating foods like cucumber because your body temp also tends to run higher duing this period. For your skincare, your focus should be on maintaining your glow and taking preventative measures from the luteal phase: keep your pores clean from build-up by continuing exfoliating with AHAs. For supplements, you’ll want to prioritize: vitamin d (hormone regulation and reproductive health).
Other things to consider doing during this time: take selfies to show off your hot body and glowing skin, go to a networking event, do a cute fitness activity like tennis, get dressed up and go out, fancy date night, have sex, go on a morning walk, go shopping & try on clothes, take a dance class, and take sexy photos for your boo or for yourself.
During this time period, you should avoid: too much sugar as this can lead to a condition called “insulin resistance” and actually cause disruptions in your ovulation.
LUTEAL PHASE
Last but not least, comes the luteal phase which I refer to as “Autumn”.
Your luteal phase occurs after the release of your egg when your womb prepares itself for pregnancy and your uterine lining thickens. This typically encompasses days 18-28 of the hormonal cycle. During this phase your progesterone levels are at their highest and your energy levels start to gradually decline. The increased progesterone usually results in high oil production in your skin; additionally your skin barrier is often weakened and you are more prone to breakouts during this time. This is why breakouts are a common symptom of PMS. During this time you may experience moodiness and tiredness. This continues until your body realizes “oh, I’m not pregnant,” in which your hormone levels decline, your uterine lining starts to shed and your cycle starts over from the menstrual phase.
So, what can you do to support your body during this phase? It’s important to remember that your energy levels will gradually decline so while you may be more productive and up for more intense workouts the first few days of this phase, near the end you may feel extremely low energy and that’s okay. This is basically a reset period for your body so it’s the perfect time to: reflect, celebrate your wins, get organized, and wrap up tasks. For your workouts, you should prioritize: resistance exercises, strength training, pilates, hot yoga, and outdoor workouts. For your diet, be sure to intake plenty of: magensium-rich foods (dark chocolate, spinach, nuts & seeds), anti-inflammatory foods (berries, salmon, onion & garlic), complex carbs (sweet potato, whole wheat bread & pasta, oatmeal), and vitamin-b6 foods (turkey, tuna, chickpeas). For your skincare, it’s highly important to focus on decongesting your pores: double cleanse your skin, increase niacinamide use, and do a clay masks. Additionally, oil also builds in your scalp and you sweat more during this time period so keep your hair clean with routine maintenance. For supplements, you’ll want to prioritize: calcium & magnesium (alleviate PMS symptoms).
Other things to consider doing during this time period: have a chill date night, go on a hike, go out to lunch or dinner (you’re usually hungrier during this phase), have a slow morning, go online shopping, meal prep or cook a big meal with leftovers, do a face mask or get a facial, bake cookies, get your 12-3-30 treadmill workout in, go horseback riding, journal, make a mocktail, or paint something.
Things to avoid during this time: alcohol and caffeine (anything that would cause your menstrual phase to be more discomforting), burning your self out/trying to do too much, intermittent fasting (eat intentionally and don’t ignore your body’s hunger cues).
THE BENEFITS OF CYCLE SYNCING
Cycle syncing comes with a host of benefits mainly the balancing of your hormones. Unfortunately, many women are unaware of just how unbalanced their hormones may be because, again, they didn’t teach us this stuff in Health class. Hormonal imbalance is often the cause of many of our everyday ailments such as: anxiety, depression, migraines, bloating & weight gain, hair loss or excessive hair growth, low sex drive, fertility issues, irregular periods, chronic fatigue and more. It’s insane how much the quality of our lives improve simply from balancing our hormones and it’s shame that it’s not common knowledge. If you’re suffering from any of the above issues, cycle syncing may not be your sole solution but I guarantee that implementing these practices will show improvements in your life including, but not limited to: reduce PMS symptoms, increased energy levels, enhanced mood, improved physical performance, and better sleep.
None of these are hard and fast rules. No one is telling you that you have to do these things but, if you’re open to trying it out, I hope this post has helped you!
If you’re looking for an easy way to get started and retain the information from this blog post, don’t worry girl, I got you! Of course, I made you a template. I wouldn’t be me if I didn’t. Please feel free to save, print, and share this template to spread the word to your fellow It Girls!
And if you’ve made it this far, thank you for reading! 🖤✨
xoxo,
Bae