Using Cycle Syncing to Thrive (Not Just Survive) the Month
- jennysmithmattfeldt
- Oct 17, 2024
- 5 min read
Updated: Mar 6
BY JENNY SMITH MATTFELDT Published October 17, 2024
We all intuitively notice that we feel crappy before our period and feel hotter when we’re ovulating, but how much do we actually understand about our cycles? Educating yourself on the phases of your menstrual cycle not only helps you feel more aware and in control of what’s happening in your body, it also empowers you to eat and move differently to feel your best during each phase. Adjusting your lifestyle, nutrition, and exercise habits according to the different phases, or Cycle Syncing, was first explained in Alisa Bitti's book WomanCode. The full cycle, which can last from 21- 32 days, is made up of four phases; menstruation, follicular, ovulation, and luteal.
Talking about this subject can often feel embarrassing, and there’s an unwarranted sense of shame surrounding the subject. However, it should not be that way. The fact that our bodies go through this intricate cycle each month is wildly impressive and deserves to be honored. Keep that in mind as you learn more about it.
Menstruation
The first day of your cycle begins on the first day of your period. During menstruation the lining of your uterus sheds if you haven't become pregnant and can last from three to seven days.
Exercising during your period can actually help reduce cramps and make your period less painful. Think gentle movement here, like walking, yoga, or stretching, which can ease discomfort without overexertion.
When it comes to eating, focus on replenishing nutrients lost during bleeding. Iron-rich foods like leafy greens and red meat are essential to help replace iron and pairing them with vitamin C-rich foods like berries or red peppers can increase iron absorption. Vitamin K (found in spinach, asparagus, and kale) can help reduce heavy bleeding, and omega-3 fatty acids found in salmon and tree nuts can ease inflammation and cramping.
Follicular
The follicular phase is the longest, beginning on day 1 and lasting until ovulation begins, usually around day 14 . During this time estrogen levels rise, causing the uterine lining to grow and thicken in preparation for a potential pregnancy. Follicle-stimulating hormone (FSH) is also at work, stimulating the growth of follicles in the ovaries. By days 10-14, one of these follicles will mature and release an egg.
The rise in estrogen during this phase boosts your energy levels, making you feel more sociable, clear-minded, and happy, thanks to an increase in serotonin. You may notice you’re able to work out harder, lift heavier, and take on more intense exercises like running or cardio.
Nutritionally, balancing estrogen is key. Eating raw carrots and cruciferous vegetables like broccoli and cauliflower can help absorb excess estrogen, while fermented foods like kimchi and yogurt support gut health and hormone regulation. Healthy fats like those found in avocados are also great for keeping hormones balanced.
Ovulation
Ovulation occurs roughly mid cycle, typically around day 14. This is when luteinizing hormone (LH) spikes, signaling the ovary to release a mature egg. The egg then travels into the fallopian tube, where it can be fertilized. Your fertility peaks during the five days leading up to ovulation and the day of ovulation itself, as sperm can survive in the body for up to five days.
During this phase, many women feel their best: happy, attractive, and energized. Testosterone rises, boosting your sex drive, improving your mood, and giving you an extra burst of energy. It’s your body’s natural way of encouraging pregnancy during this time (nice try brain.)
For those that are trying to get pregnant, focus on nutrient-dense foods rich in B vitamins and essential fatty acids. Include plenty of leafy greens, eggs, legumes, meat, fish, and drink lots of water to stay hydrated.
Some people may experience bloating, cysts, or spotting during ovulation and if that's the case you can adjust your routine to support how you're feeling. Otherwise, your strength and energy remain high, making this a great time for higher intensity exercise; cycling classes, lifting heavy, and cardio.
Luteal
Days 15-28 mark the luteal phase, which begins right after the egg leaves the ovary. During this phase progesterone levels rise to prepare the uterine lining for a potential pregnancy. If the egg is fertilized pregnancy can occur, but if not estrogen and progesterone drop leading to the shedding of the uterine lining and the start of your next period.
This is the phase that most of us can recongize straight away. It can bring symptoms like bloating, constipation, fatigue, fluid retention, and cravings for junk food. The drop in progesterone may also cause mood swings, acne, sore breasts, headaches, cramps, and PMS, with everyone experiencing it differently. Lower serotonin levels can make you feel less happy, while a rise in cortisol can contribute to fatigue and even weight gain. You might notice that your face looks different during this time, so if you suddenly feel like covering all the mirrors in your house, take a breath... it's just the luteal phase messing with your perception.
If you're feeling more fatigued switch to lower-impact exercises with less intensity to honor your body’s needs. For nutrition, focus on complex carbs and getting enough protein to curb cravings. And if you're craving something (let's say chocolate) lean into it, having some chocolate is better than avoiding it, only to end up eating everything else in sight and then finally having the chocolate . Foods high in magnesium, like pumpkin seeds, dark chocolate, spinach, and bananas can help reduce fluid retention, and drinking plenty of water can help reduce bloating and brain fog.
Gaining a deeper understanding of your menstrual cycle can profoundly enhance your self-awareness and sense of control in your body. By recognizing the unique phases of your cycle, you can tailor your lifestyle, nutrition, and exercise to align with your body’s natural rhythms, leading to improved well-being. I use Natural Cycles to track and better understand my cycle, and I’ve found it incredibly helpful. You take your basal body temperature every morning through a thermometer, Apple watch, or Oura ring and it can help you see when you are fertile and when you aren't. It also helps prepare you for any upcoming phase changes, contains discounts for Apple watches and Oura rings, and provides extensive education on the female body. If you’re interested in trying it for yourself, you can get 20% off through my link! Empower yourself by taking charge of your cycle, your body will thank you.
Citations & Additional Resources
Cleveland Clinic. (n.d.). Menstrual cycle. Cleveland Clinic. October 17, 2024. https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle
Moreland OBGYN. (2023, October 5). 4 phases of the menstrual cycle. Moreland OBGYN. October 17, 2024. https://www.morelandobgyn.com/blog/4-phases-of-the-menstrual-cycle
Everyday Health. (2023, March 27). How your menstrual cycle affects your behavior. https://www.everydayhealth.com/womens-health/how-your-menstrual-cycle-affects-your-behavior.aspx
Rogers, A. (2023, January 18). Exercise for each phase of the menstrual cycle. https://www.verywellfit.com/exercise-for-menstrual-cycle-phases-5217034
Viera Fertility. (n.d.). Foods that preserve your fertility. https://www.vierafertility.com/blog/foods-that-preserve-your-fertility/
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