Cycle Syncing 101: How to Eat, Work, and Train in Alignment With Your Hormones
If you have been struggling with fluctuating energy levels, cravings, and mood swings, you are not alone. So many women who come to me are struggling with the same thing and there is a lot you can do about it. Your hormones might be working against you instead of for you.
Cycle syncing is the game-changing strategy to align your food, workouts, and productivity with your menstrual cycle. Take this information as a guide but work with how YOU feel on any given day. e.g. YOU might be really high energy and strong on day 1 of your bleed so if you want to train hard that day - do it. This is just another tool to add to your tool kit to make life easier for yourself.
Understanding the Four Phases
🔹 Ovulatory Phase (Days 15-17): Peak Energy
Best Workouts: High-intensity training
Best Foods: Light, fresh meals with fiber
Productivity Focus: Public speaking, social events
TOP TIP: Use the higher energy you have at this time to prepare for the low energy phases e.g. do food prep, move meetings out,
🔹 Luteal Phase (Days 18-28): Wind Down
Best Workouts: Strength training, Pilates, mobility
Best Foods: Healthy fats, magnesium-rich foods
Productivity Focus: Completing tasks, organization
🔹 Menstrual Phase (Days 1-5): Rest & Restore
Best Workouts: Gentle movement (walking, yoga)
Best Foods: Iron-rich foods, warm nourishing meals
Productivity Focus: Reflection, deep work, planning
🔹 Follicular Phase (Days 6-14): Energy & Growth
Best Workouts: Strength training, cardio
Best Foods: Lean proteins, complex carbs, greens
Productivity Focus: Brainstorming, creative projects
🌙 Want to start syncing your life to your cycle? I teach you how to harness your hormones for peak energy & success with my coaching