Is cycle synching your movement & nutrition worth it?
Well hello there queen. Now if your social media feed is anything like mine, you’ve probs seen a lot of recent commentary on cycle syncing. Now that could be the the types of movement you do in each phase or what you should be eating to support what your body is moving through. But what’s the vibe? Is it worth your time or not? Let’s have a lil’ explore.
Understanding the menstrual cycle
Now, being a cycling woman can be a wild ride (excuse the pun). On average, cycles can last anywhere from 21-35 days and are typically split into 4 stages: menstruation, follicular, ovulatory, and luteal. So, what’s going on with your hormones during each stage? Here’s a breakdown for a 28-day cycle.
🩸 Menstrual Phase (Days 1-5) – Reset time
Estrogen & Progesterone (low & lazy) – The uterus sheds, energy dips.
✨ Follicular Phase (Days 6-14) – The Glow-Up
FSH (matchmaker) picks an egg, Estrogen (beauty queen) boosts mood, glow, & energy.
🎯 Ovulation (Day 14) – The Main Event
LH (hype woman) triggers egg release, Testosterone (the sexy flirty one ) amps up confidence.
🌙 Luteal Phase (Days 15-28) – The Closing Act
Progesterone (cozy hormone) preps the uterus, Estrogen (the drama queen) drops, PMS may strike.
And of course this little rollercoaster of fun brings with it physiological and psychological changes which can affect how we move, eat and see ourselves. Hence why cycle synching is getting her time to shine. The idea is to work with your body and support it through the different stages of the cycle where it’s asking for different things - whether that’s certain nutrients or types of movement to help with pain.
Them rules don’t rule for us all gurl
Whilst there’s a lot of merit in listening to your body, there are several reasons why cycle synching might not be a simple choice. Let’s be honest it rarely is…
💉Contraceptives. First off, we have contraceptives. Whether it’s the pill, injection, implant, etc., hormonal contraceptives, of course, have an impact on your cycle. It may stop you from having periods altogether, exacerbate some symptoms in different phases of your cycle, or help to manage them.
❤️ Hormonal conditions. Next up are conditions such as endometriosis, PCOS, Hashimoto's, and PMDD, as well as perimenopause. Whether it’s regularity, pain, duration, intensity of bleeding, digestive issues, mental effects, or other symptoms, these can all significantly impact your experience of your cycle.
😍 YOUR cycling experience. Finally, even without the above, there is no ‘normal cycle’ in the sense that we all have different experiences. For some periods, it may be light, regular, and symptom-free. For others, they may be a cause of distress, may be heavy, or maybe something that carries shame for them.
So, the TLDR is that cycle synching is OK if your cycles are predictable and don’t cause any issues in your life. But if not, then trying to fit into a dogmatic view of what you ‘should’ be doing at each stage of your cycle can cause unnecessary stress. And let’s be honest girl. It ain’t worth it.
With that in mind, let’s take a different approach. Tapping into what feels good for YOU and how you can better help yourself to move through your cycle with care and attention.
Making the right moves for you
The key is tapping into what that looks like for you and giving yourself a break if you're perhaps not as 'up for it' as you usually are or struggling to maintain the same level of intensity. In general, here are some findings to consider when thinking about your movement choices:
Research suggests that women in the luteal phase (second half of their cycle) fatigue faster and need more rest.
Risk of injury is highest in the late follicular stage (days before ovulation) and during menstruation. Interestingly, the late follicular stage is when a lot of women may feel their best psychologically and are pushing their bodies to the limit. However, this can cause us to switch off from being reflective and, therefore, potentially over-exert ourselves. Something to think about when planning your workouts.
In the week leading up to ovulation and throughout the follicular, metabolic rate is at its slowest - so balancing this with some higher intensity exercise can feel really good.
In the opposite sense, in the late stages of the luteal phase, our metabolism increases, demanding more nutrition to do the basics. So, meeting this with compassion from a nutritional and movement perspective is key.
From a psychological standpoint, the luteal phase and week leading up to menstruation can be a time when previous negative thought patterns around body, food and training may surface. Sometimes, pushing us to over-exert or view a decrease in perceived fitness or strength more harshly. During this time, it's important to provide space to rationalise this in the context of the hormonal stage you're currently in and externalise yourself from these thought patterns.
Some exercises to try when you’re not feeling your fine self
Walking
Mobility
Restorative yoga
Gentle pilates
Qi Gong or Tai Chi
Movement for when you’re feeling the stress but don’t want to go all out
Dancing
Shaking your body to your favourite tunes
Community movement - move with others to stop yourself from pushing too hard
What to make the most of when you’re feeling groovy
Challenging yourself - shoot for those PBs in the gym
Higher impact exercise like running or spin
Harder yoga or pilates classes
Yumminess for your tummyness
Next up, we’ve got one of my fav things to talk about - food. Now there are a lot of do’s and don’ts that have been thrown around when talking about what types of food to each phase. But let’s be honest, unless you’ve got the time to make a menu for every week with the ‘cycle safe’ foods and access to an organic farm shop, it’s pretty inconceivable to match up to what’s being asked of us.
It’s true that throughout the menstrual cycle, hunger levels rise and fall like a dramatic diva. During your period, low energy makes you crave comfort foods for quick fuel. As estrogen rises in the follicular phase, appetite decreases, and you feel light and in control. Around ovulation, a slight hunger boost kicks in, often for protein-rich foods to fuel peak energy. Then comes the luteal phase, where progesterone takes over and yells, “EAT EVERYTHING!” Your body thinks it might need extra calories, leading to cravings for carbs, fats, and sweets.
Again, this can really vary based on your individual cycle experience. BUT, there is some value in listening to the calls of your queen and meeting it with nourishment that will support your body. Here are some thoughts to noodle on when thinking about food choices.
In the later stages of your cycle, your basal metabolic rate does indeed increase. So answer to it - whether it’s a slightly bigger potion, including more protein and fibre for satiation or an extra snack to support that increase.
Now this is kind of anecdotal but has had some backing in research too. In the later stages of your cycle and during your period, warmer, comforting foods feel good. Think of it like a hot water bottle from the inside out. So rather than salads and sushi, think soups, stews, curries and yummy wholesomeness.
If you are counting calories or macros and are currently in a ‘cutting’ or ‘weight loss’ phase, consider moving to maintenance calories during your luteal phase to account for the increase in BMR. Trying to stick to the same diet throughout the month could trip you up - leading to an all-or-nothing mindset when it’s purely your body asking for more.
Now, I’m not going to tell you not to enjoy your treats. Often, our sugar and fatty cravings fall in line with our bodies’ need for more nutrients. So consider trying some whole food options alongside that Krispy Kreme. Some of my fav snacks when I need a hit are nut butter dates with dark choccie and sea salt - hitting all the cravings at once, tahini on ANYTHING (but especially sweet potatoes), high/mod fat Greek yoghurt with nut butter or tahnini and banana, hummus or avo + greek yog guacomole with hot pitta. OK my mouth is watering. Of course, you can eat these whenever but when cravings be hitting these will SERVE.
To conclude, LISTEN TO YOUR BODY. LISTEN TO YOUR CYCLE. Not the advice of others who may have a different experience, access to different privileges, or live a completely different lifestyle to you. Be kind to your gorgeous body - she’s a wise soul and will often tell you what you need to hear if you just listen. That being said, if you are experiencing intense symptoms of any kind please speak to your doc - no one should have to deal with excessive pain or hormonal symptoms on their own. Food and movement can’t always be the solve so always seek the help you need. You’re worth it girl. 💖
For more ramblings about fitness, nutrition, wellness, hormones and more, keep an eye on this here blog. And, if you have any questions or are interesting in taking the next step in your health journey, just holla at me.
