Alisa Vitti first mentioned the process of Cycle Syncing in her book WomanCode, and since then, people who have come across the process have come to love it and swear by how much easier it is to manage and optimise their energy levels, focus and intuition.
What is Cycle Syncing & how does it work?
Cycle Syncing refers to leaning into the fluctuations that come along with the menstrual cycle phases.
It involves making lifestyle choices according to your menstrual cycle phases. This means we're using our menstrual cycle as a framework to live in harmony with our hormones. Rather than doing the exact same thing everyday while our hormones are causing shifts in our mood, digestion, and energy.
Whether it's in relation to food, work events, dating, exercise - literally anything that can be disrupted by our hormones, so we should be taking a closer look at our cycles.
Important to note that everyone is different. Conditions like PCOS or Endometriosis can really impact on the menstrual cycle so this is a guide to feel more in tune with your body and boost your overall well-being, not a rule.
How should I start Cycle Syncing?
Well, you’re already about ¼ of the way there just by knowing when your period is going to grace you with their presence. The best place to start is by tracking your cycle. Figure out the nuances of your cycle so you can determine the best strategies that will work for your body.
Tell me this, would you leave the house without checking the weather? Then, why live blindly without figuring out the flow of your hormones?
Those who menstruate go through four main phases of a cycle with distinct hormonal fluctuations. These fluctuations have been researched and it’s been discovered that going through the different cycle phases can have different effects on mood, energy levels, metabolism, sleep quality and even vulnerability to injuries.
What are the menstrual cycle phases?
Phase One: Menstruation (Days 1-5 of your cycle)
This is when your period begins, aka Day 1 of your cycle. It’s the phase where the uterus sheds its lining, resulting in bleeding. During this time, hormone levels like oestrogen and progesterone are at their lowest, which can leave you feeling depleted both physically and emotionally.
During this time you might notice:
- Lower energy levels
- Feeling more introverted or introspective
- Cramps or discomfort
- Bloating, tender breasts, or digestive changes
- Disrupted sleep or feeling more fatigued than usual
This is your body’s way of asking you to slow down and rest, and it’s totally okay to give yourself permission to do just that. Think of this as your natural 'winter' phase: a time for turning inward, recharging, and being gentle with yourself.
Movement during your period
While curling up with a hot water bottle might sound like the dream (and let’s be real, sometimes it is), gentle movement during menstruation can actually help ease many of the symptoms.
Gentle movement during your period can offer a surprising number of benefits. It helps improve circulation, which in turn can reduce the intensity of cramps, while also releasing endorphins, your body’s natural painkillers and mood lifters. Light exercise during your period can aid digestion, ease bloating, support more restful sleep, and even help boost your overall energy levels.
The most important thing is to tune into how your body feels! If a workout feels more draining than energising, it’s perfectly okay to slow down and take a rest.
Phase Two: The Follicular Phase (Days 6-14 of your cycle)
Following your period, your body begins to shift into a more energised state. During this phase, oestrogen begins to rise steadily since your ovaries are preparing for ovulation. You might notice a boost in motivation, creativity, and clarity, this is your natural 'spring' phase, where things start to bloom again. Many people feel more social, adventurous, and creatively inspired.
Thanks to lower body temperature and balanced hormones, sleep quality often improves too, so expect more restful, deeper sleep that helps you wake up feeling refreshed.
Movement during your Follicular Phase
With your energy climbing, this is an ideal time to challenge yourself physically and mentally. Your body is more primed for performance, so this phase perfect for pushing boundaries and trying new things.
The best types of exercises during this phase:
- High-Intensity Interval Training (HIIT)
- Running or cycling
- Dance classes
- Strength training (especially lifting heavier weights)
Because your endurance, coordination, and muscle recovery are stronger during this time, it’s a great window of opportunity to set goals or build new habits. Whether it’s increasing your reps, trying a new sport, or getting out of your comfort zone, your body and mind are in sync and ready to take on something new.
Phase Three: Ovulation (Days 15-17 of your cycle)
Ovulation is the high point of your cycle and your hormone levels (especially oestrogen, with a little boost of testosterone) are at their peak.
You might feel extra confident, energised, flirty, and magnetic, like you’re on top of the world. This is when you're likely to feel super social, creative, and ready for anything, whether that’s pitching an idea, going on a date, or just catching up with friends.
It’s also when you’re most fertile, so this is great to keep in mind, wether you're planning or avoiding pregnancy.
Movement during Ovulation
With energy at an all-time high, ovulation is a fantastic time to really lean into powerful, sweat-inducing workouts that leave you feeling strong and confident.
The best types of exercises during this phase:
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Cardio-based workouts (running, cycling, spinning)
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Group fitness classes (dance, HIIT, boxing, etc.)
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Team sports or outdoor activities
This phase is all about owning your power, physically, mentally, and emotionally. So go ahead and embrace workouts that energise you and tap into your most vibrant self.
Phase Four: The Luteal Phase (Days 18-28 of your cycle)
After ovulation, your oestrogen starts to dip while progesterone takes the lead. Your body is essentially preparing for a possible pregnancy, and if that doesn’t happen, both hormones drop toward the end of this phase - hello, PMS.
This phase in your cycle is when many people start to feel those familiar signs like cravings, mood shifts, or low energy creeping in. You might notice you're feeling a little more sensitive, easily overwhelmed, or just craving some quiet time. That’s totally normal. Earlier in the luteal phase, your focus can still be sharp, but as your period approaches, it’s natural to slow down and want to cocoon a bit.
Movement during the Luteal Phase
The best types of exercises during this phase:
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Gentle Pilates or yoga (restorative, grounding styles are great here)
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Lower-intensity strength training
- Walks or hikes in nature
- Cycling or swimming at a calm, steady pace
Cycle Syncing your way to better nutrition
Often, we tend to eat the same foods on a regular basis to save time, effort and frustration. But the different levels of oestrogen, progesterone and testosterone we fluctuate between each month require different nutritional and detoxification needs.
Here’s what you should eat, drink and avoid depending on where you’re at in your cycle:
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Menstruation: During this phase your oestrogen is on the rise. Hydration is key, so keep sipping water throughout the day. Chamomile tea is a lovely go-to. It’s naturally anti-inflammatory, helps ease cramps, and promotes deeper sleep and relaxation.
Try to steer clear of excessive caffeine, spicy foods, alcohol, or heavy, fatty meals, as they can make cramps and bloating worse. That said, don’t be hard on yourself if you’re craving comfort food, this phase is all about tuning in and giving your body a little extra love.
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Follicular phase: This is the time to support your body as it starts to build back up after your period. Oestrogen is on the rise, so it’s helpful to include foods that support hormone metabolism, think sprouted foods like chickpeas, nuts, seeds, and plenty of colourful fruits and veg packed with antioxidants.
Nettle tea is a wonderful addition too. It’s rich in iron, helps replenish your stores after blood loss, and gives your body a gentle, nourishing boost as your energy starts to lift again.
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Ovulation: This is your high-energy, feel-good phase. Oestrogen is at its peak, so it’s the perfect time to fuel your body with vibrant, nutrient-dense foods. Focus on meals rich in protein and healthy carbs, especially if you’re working out. Support your liver and hormone balance with anti-inflammatory foods like leafy greens, sweet potatoes, berries, almonds, and cruciferous veg like broccoli, kale, and cauliflower.
Feeling fancy with your teas? Red raspberry leaf, green tea, and chasteberry are known to support fertility and hormone balance during this phase.
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Luteal phase: Oestrogen and progesterone both surge and then wane during this phase. Try to eat foods that will produce serotonin, like leafy greens, quinoa, and buckwheat (or just watch videos of cute dogs, a sure-fire way to produce serotonin). You’ll also want to focus on magnesium-rich foods that fight fatigue and low libido, like dark chocolate, spinach and pumpkin seeds.
For tea, chamomile, peppermint, ginger, and cinnamon are great choices to reduce bloating and relax your muscles.
Nom.
What can we learn from Cycle Syncing?
There's not a whole lot of research on cycle syncing but what we do know is pretty profound. Many people who suffer from endometriosis, unknown to themselves, began cycle syncing. They were preparing themselves for the pain they were due to endure during their period and from that, they began noticing regular occurrences during their cycle.
Claire Baker, period coach and author encourages us to start with simple awareness:
"Charting your cycle every day is important, because it’s not easy to look back. Notice where the strengths and challenges are, and a pattern will emerge after about three months.”
Key takeaway for Cycle Syncing
The bottom line is… Your period is kind of a superpower, you just have to figure out how to work it. Find out more today about cycle syncing, menstrual cycle phases and ovulation with our Life of Riley Blog or check out the resources below for more information:
1. Period Tracker: Stardust
2. Clue App: for tracking your cycle and and understanding your patterns
3. Period Power (book) by Maisie Hill
4. The Female Body Bible (book) by Emma Ross