Cycle Syncing 101: How to Eat, Move, and Live With Your Hormones
If you’ve ever felt like a completely different person from one week to the next—one week energized and motivated, the next moody and exhausted—you’re not crazy, *you’re cyclical.*
Unlike men, whose hormones operate on a 24-hour circadian rhythm, women have a second internal clock—the **infradian rhythm**—that governs the menstrual cycle and affects energy, mood, metabolism, brain function, and more across roughly 28–36 days.
Cycle syncing is the practice of aligning your food, movement, work, and lifestyle with the four distinct phases of your menstrual cycle. It’s a total game-changer—and once you start, you’ll wonder why no one taught you this sooner.
🌑 Menstrual Phase (Days 1–5)
Your hormones are at their lowest. Your body is shedding the uterine lining, and you need **rest + restoration**.
**Eat:** Warming, mineral-rich foods like stews, soups, bone broth, and root vegetables
**Move:** Gentle stretching, yin or restorative yoga, short walks
**Support:** Magnesium-rich foods, heat therapy, sleep, keeping all elimination pathways open to support downward flow
🌱 Follicular Phase (Days 6–12)
Estrogen begins to rise, and you start to feel more energized and creative. This is a great time for **new beginnings and productivity**.
**Eat:** Lighter foods like steamed veggies, sprouted grains, eggs, and fish
**Move:** Strength training, Pilates, jogging, moderate cardio
**Support:** Vitamin C, B vitamins, iron-rich foods
🌸 Ovulatory Phase (Days 13–16)
Estrogen peaks and testosterone rises slightly. You feel social, confident, and vibrant—*take advantage of this!* Your metabolism is also slightly higher.
**Eat:** Raw veggies, salads, smoothies, berries, lean protein
**Move:** Dance cardio, group fitness, running, mobility workouts, try a new sport, or lift the heaviest
**Support:** Cruciferous veggies, anti-inflammatory herbs like turmeric, hydration
🍂 Luteal Phase (Days 17–28)
Progesterone rises, and your body prepares to either sustain a pregnancy or begin shedding the lining again. Your energy may dip and cravings increase.
**Eat:** Complex carbs (like sweet potatoes, oats, legumes), warming spices, and grounding meals
**Move:** Low-impact strength, Pilates, walking, rest when needed
**Support:** Magnesium, zinc, healthy fats, and stress-reduction practices
Why It Matters
Most of us were raised to push through the same routines day after day—ignoring our body’s fluctuations.
But when you live cyclically, you:
– Reduce PMS and period pain
– Feel more energized and aligned
– Avoid burnout and overtraining
– Improve digestion, skin, and sleep
– Connect deeply with your feminine rhythm
Want to Start Syncing Your Life With Your Cycle?
✨ Inside [Cycle Strong](#), I guide you through how to eat, move, and live according to your cycle—with weekly videos (resourced from YouTube, my recipes, and my exact phase-by-phase breakdown.
🍓 Or grab the [Cycle Nourishment Bundle](#), which includes a 4-weekly meal guides, hormone-loving recipes, and my Infradian Nourishment Guide so you can sync your meals without overthinking it.
Ready to honor your cycle and take your power back?
Then begin today, it’s never too late
