Your Ultimate Cycle Syncing Guide: How to Harmonize Your Hormones Each Day of the Month

Live and breathe by your calendar? Us too. Truth is, your calendar isn’t just a tool to keep your professional, personal, and social life in check. It can also be the backbone of your well-being. And it all begins with this: we’re dynamic people with equally dynamic hormones. More specifically—as menstruating women—our hormones are in constant flux. And often, these fluctuations feel totally unprecedented. But with the help of a cycle syncing planner, you can always be one step ahead. It’s time to align your nutrition and lifestyle with your body’s hormonal needs.

Say hello to less PMS, brighter moods, and a newfound sense of balance. And good news! We’ve made the calendar for you. Our detailed planner is a canvas for living in sync with your hormones. Together, let’s create a life that complements your hormones—not one that’s dictated by them.

Edie Horstman

• Double-certified Integrative Nutrition Health Coach and Nutrition Consultant
• 

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Harnessing Your Hormones: The Art of Cycle Syncing

Spoiler alert: your menstrual cycle isn’t just about a monthly, dreaded period. It’s a powerful, natural process that impacts your entire being—emotions, creativity, cravings, desires, and energy levels. In other words, your menstrual cycle is an opportunity to foster a deeper connection with your body. Hello, cycle syncing. Ultimately, the premise of cycle syncing is to live in tandem with your hormones. It’s all about harnessing the power of your body’s natural rhythms to optimize your physical, emotional, and mental well-being.

Why You Should Cycle Sync

Think of cycle syncing as an invitation to integrate. During each phase, everything from your supplements to your social life has a specific rhythm. In essence, this practice is an opportunity to embrace phase-specific self-care practices, foods, and workouts. And trust us, it’s a game-changer. If you experience intense PMS, frequent mood swings, and relentless cravings, cycle syncing could be just what your hormones are calling for.

Is cycle syncing for everyone?

In many cases, yes! If you want to enhance the quality of your life, improve your body awareness, and increase your productivity, cycle syncing is worth a shot. However—as with most wellness practices—it may not suit everyone. Factors like irregular menstrual cycles, medical conditions, or individual preferences can impact its effectiveness. Therefore, chat with a health coach to determine if cycle syncing fits your specific requirements.

The Menstrual Cycle Basics

Before we dive into the cycle syncing planner, let’s uncover the basics. The menstrual cycle is divided into four phases: menstrual, follicular, ovulatory, and luteal. Each phase is characterized by hormonal changes that impact everything from your mood to your cravings.

1. Menstrual phase (days 1-5): This is when you start your period. Hormone levels—like estrogen and progesterone—are low, and it’s a good time for self-care and rest.
2. Follicular phase (days 6-14): Estrogen starts to rise, and your energy increases. This is the time to start new projects, exercise, and be social.
3. Ovulatory phase (days 15-17): Estrogen peaks, and this is often when you feel your best. Your social life can thrive, and you’re at your most extroverted.
4. Luteal phase (days 18-28): Progesterone rises and can bring PMS symptoms. This is a good time for reflection, self-care, and creativity.

Keep in mind that these are general dates for a normal, regular period. It’s best to track your period with an app to determine your cycle’s specific lengths, symptoms, etc.

Each Menstrual Cycle Phase, Explained

With the basics under your belt, what does each phase entail? What’s happening, hormonally, and what are common symptoms? Take note.

Menstrual

As mentioned, this is the start of your period. The lining of your uterus sheds. Hormones are at an all-time low. Your body is losing blood and iron. Prostaglandins (which cause cramping) are peaking. You probably feel more inward, slow, and restful here. In terms of cycle syncing during your period, the aim is to truly nurture your body.

Follicular

Estrogen and progesterone are starting to rise. Energy begins to pick up, and you’ll feel more confident and social. Estrogen is an anabolic hormone (meaning it helps things grow), so we are at our strongest during this phase.

Ovulatory

Around the halfway mark in your cycle, you’ll likely ovulate. Estrogen peaks, and most women feel vibrant and sensual. Libido peaks around ovulation, too! Cervical fluid changes. It’s possible to experience some fluid retention around ovulation, as well as mild constipation, crampiness, or nausea.

Luteal

Progesterone is on the rise. This is our fat-burning, temperature-regulating, pro-gestational hormone. Because of this, hunger levels increase and we tend to crave salty, carb-rich foods (yes, this is no coincidence)! On the flip side, estrogen is declining—as is serotonin. More often than not, PMS comes knocking at the door.

Image by Suruchi Avasthi

Can you use a cycle syncing planner if you’re on birth control?

The long short of it: yes. Although this type of contraception suppresses ovulation, the body still undergoes hormonal fluctuations—albeit, in a controlled manner. Regardless, you can easily complement birth control’s hormonal patterns via cycle syncing. Ultimately, cycle syncing offers a holistic approach to empower all women to embrace their unique physiology. With that, let’s walk through the cycle syncing planner.

Syncing Your Calendar

Without further ado, below are habits, recommendations, and tips for each phase of your cycle. As you scroll, consider how you can implement these suggestions on your calendar (tasks, events, meal planning, etc.). Your hormones will thank you! Through this proactive approach, you can remind yourself what’s most supportive during each phase. That said, there’s no need to apply all of these. Rather, pick and choose a few. As the months go on—and cycle syncing becomes more rhythmic—you can add more.

Menstrual Phase

• Personal habits: Prioritize self-care. This is a phase for rest, reflection, and self-compassion. Schedule moments of your day for relaxation, meditation, or journaling.
• Professional to-dos: If possible, try to avoid intense work commitments during this phase. Instead, focus on more administrative or low-energy tasks.
• Nourishing foods: Focus on nourishing, warming ingredients that build iron, assist in iron absorption, and are anti-inflammatory. Think—high-quality animal protein, leafy greens, broccoli, mushrooms, beets, bell peppers, lentils, kidney beans, citrus fruits, strawberries, and papaya.
• Supplement routine: Iron to replenish iron levels due to blood loss during menstruation and magnesium to help alleviate cramps and support relaxation.
• Social obligations: Opt for quiet gatherings or alone time.
• Supportive rituals: Practice meditation, journaling, and self-compassion.
• Physical health: Gentle yoga poses can help ease cramps and promote relaxation. Opt for yin yoga, which involves holding poses for an extended time, to release tension. Otherwise, a light, brisk walk can be a great way to stay active without overexerting yourself.

Image by Belathée Photography

Follicular Phase

• Personal habits: Start new projects and set ambitious goals. Your energy is rising, so take advantage of it with exercise, hobbies, or personal development.
• Professional to-dos: Schedule important meetings, presentations, and intense tasks during this phase when you’re most motivated and focused.
• Nourishing foods: As with the menstrual phase, it’s ideal to incorporate foods rich in iron, such as lean meats, spinach, and lentils, to help replenish iron lost during menstruation. Additionally, consider foods high in vitamin C like citrus fruits and berries. These enhance iron absorption!
• Supplement routine: Iron and vitamin C, along with a B-complex to support energy production and overall health. Additionally, omega-3 supplements—like fish oil—can help reduce inflammation and support mood stability.
• Social obligations: Your extroverted side is emerging, so make plans with friends and network. It’s an excellent time for social and professional events.
• Supportive rituals: Set goals, plan and start new projects, and express creativity.
• Physical health: This is an excellent time to engage in more energetic and vigorous exercises. Cardio, strength training, and group fitness classes are beneficial.

Image by Suruchi Avasthi

Ovulatory Phase

• Personal habits: Enjoy feeling your best and engage in physical activities you love. This is the time for adventures, travel, and trying new things.
• Professional to-dos: Leverage your confidence and sociability for important meetings, negotiations, and collaborations.
• Nourishing foods: Focus on foods rich in nutrients that support egg health and potential fertility. Include high-quality protein, leafy greens, whole grains, avocados, and ingredients high in antioxidants, like berries, which can encourage overall reproductive health and vitality.
• Supplement routine: Key supplements include folic acid—which aids in egg development, and omega-3 fatty acids—which can help regulate inflammation and support fertility.
• Social obligations: Plan parties, gatherings, or outings. Your social calendar can be more vibrant during this phase.
• Supportive rituals: Focus on communication, self-expression, and self-confidence (journaling, voice notes, poetry, etc.).
• Physical health: With estrogen at its peak, you’re likely craving more vigorous workouts and high-intensity exercises (running, strength training, or interval training). Take advantage of your increased energy and endurance to engage in challenging workouts that can help you achieve your fitness goals.

Luteal Phase

• Personal habits: Be aware of PMS symptoms and practice self-compassion. Engage in calming rituals like meditation, yoga, or reading.
• Professional to-dos: Schedule routine tasks, and try to avoid major decisions during this phase. Focus on project management and tying up loose ends.
• Nourishing foods: During the luteal phase, prioritize foods that support hormonal balance and help alleviate PMS symptoms. Incorporate sources of magnesium, like leafy greens and pumpkin seeds, as well as complex carbohydrates like sweet potatoes and legumes (to stabilize mood and energy levels).
• Supplement routine: Supplements that help alleviate PMS symptoms and support emotional well-being are best. For example, magnesium and vitamin B6.
• Social obligations: Balance social activities with alone time. Let friends and colleagues know that you may need some space.
• Supportive rituals: Reflect, journal, and practice stress management techniques like meditation or deep breathing.
• Physical health: As motivation fluctuates—and PMS is prevalent—consider focusing on gentler exercises like yoga, pilates, and low-impact activities to help manage stress and reduce discomfort.

Final Thoughts

Now, with your phone, calendar, or even a blank piece of paper in hand, begin filling out your cycle syncing planner for the month ahead. Start slow, and prioritize what feels most accessible at this time. Maybe that’s writing down a few meals you’d like to make during the week or scheduling your workouts in advance. Or, perhaps it simply looks like carving out windows of alone time and self-care. 

Remember: your cycle syncing planner is meant to support you, not overwhelm you. And it’s not set in stone! Pay attention to how you feel throughout each phase and adjust accordingly.

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