Cycle syncing involves changing your diet, exercise routines, and other lifestyle habits based on your menstrual cycle. While research about its benefits is lacking, it can be a helpful way to understand your cycle and how it affects you.
Ever feel like you’re at the mercy of your menstrual cycle? It’s not just your imagination.
Where you are in your menstrual cycle can affect everything from your appetite to your sleeping patterns and moods.
Cycle syncing is a concept that involves adapting your eating and exercise habits to the phases of your menstrual cycle.
Some proponents of cycle syncing advise following standard sets of nutrition and fitness guidelines during each phase of the menstrual cycle. However, menstruation affects everyone differently, so there isn’t a one-size-fits-all approach.
Still, cycle tracking can be a useful tool for exploring how your mind and body feel throughout your cycle. After a few cycles, you’ll likely notice some common trends that can help you develop habits that support your unique needs in different menstrual stages.
Anyone who menstruates may benefit from cycle syncing. The key to making the most of it is listening to yourbody and taking note of what it’s telling you.
While some find that their menstrual cycle doesn’t significantly affect their daily lives, that’s not the case for everyone. Cycle syncing may be especially helpful if you suspect your menstrual cycle is affecting your physical and mental health.
It can also be beneficial if you have a condition that’s affected by your menstrual cycle, including:
Understanding the different phases of menstruation is key to cycle syncing.
Your menstrual cycle involves four distinct phases:
- menstrual (your period)
- follicular (pre-egg release)
- ovulation (release of the egg)
- luteal (post-egg release)
Here’s a look at how hormones fluctuate across the different phases:
| Phase | Days (approx.) | Hormonal changes |
|---|---|---|
| Progesterone peaks, and estrogen rises again, but not as much as it does in the follicular phase. | 1–5 | Estrogen and progesterone are low. |
| Follicular | 6–14 | Estrogen climbs, reaching its peak level in the later follicular stage. |
| Ovulatory | 15–17 | Luteinizing hormone and follicle-stimulating hormone reach their highest levels. This is known as the LH surge. |
| Luteal | 18–28 | Progesterone peaks and estrogen rises again, but not as much as it does in the follicular phase. |
Keep in mind that the days listed above are an average time span for each phase. The exact timeline varies from person to person.
What about testosterone?
You may have heard that testosterone levels peak just before or during ovulation, giving you a boost in energy. But there’s some debate about the role of testosterone throughout the menstrual cycle.
A 2022 review of existing research notes that several studies suggest a small spike in testosterone levels around ovulation. However, results seemed to vary based on how testosterone levels were sampled. Certain medications and underlying conditions can also affect testosterone levels.
More research using consistent sample methods among larger participant groups is needed to understand the menstrual cycle’s effect on testosterone fully.
Cycle syncing is all about tracking how your mind and body feel throughout your cycle. There’s no right or wrong way to track this information.
If you prefer to put pen to paper, a dedicated notebook might work best. There are also several apps that can help you keep track of everything. Whatever you choose, aim for something that allows you to track as much information as possible.
Your menstrual cycle can affect you in a range of ways, so don’t overlook any observations related to your:
- general mood
- energy level
- ability to focus
- sleep quality
- bathroom habits
- skin changes
Your menstrual cycle can also affect how you experience any chronic conditions you have, so it may also help to take note of any symptom changes throughout your cycle.
Learn more about the different phases of the menstrual cycle.
As hormones fluctuate, so can energy and mood, which can affect how your body approaches fitness. That’s where cycle syncing comes in.
If you feel like your energy is lower in your luteal phase (the week or so before your period), you’re not alone. A
However, the significance of this perceived decline in performance is unclear.
The authors note that the results of existing studies on the subject are inconsistent. The authors of the 2023 review referenced similar inconsistencies, partly due to a lack of standardized methods for determining where participants were in their menstrual cycles.
They also highlight that long-held assumptions about the menstrual cycle’s effect on fitness created a longstanding pattern of excluding females from exercise-related research.
To be clear, the lack of consistent findings doesn’t mean your menstrual cycle doesn’t affect your energy levels or athletic performance. It just means there’s a need for more large, high quality studies on the subject.
In the meantime,
Menstrual phase
Estrogen and progesterone are at their lowest, and your body is busy shedding your uterine lining. It’s not uncommon to feel lethargic in this phase, so it may help to focus on low impact movements, like yoga or low intensity walks.
While listening to your body is key through all stages of your cycle, it’s especially important during menstruation. If you experience period-related pain or fatigue, there’s no need to “push through.” Your menstrual flow can also affect which types of exercise feel most comfortable.
Follicular phase
As estrogen and progesterone start to increase, you may find yourself regaining energy. This can be a good time to focus on endurance or resistance training.
Going for a hike or brisk walk may feel especially good in this phase. The same goes for weight training.
Ovulation phase
Thanks to the LH surge, you may feel extra alert and ready to move. You might find that intense exercise, such as high intensity interval training and spin classes, feels more manageable.
However, some might experience abdominal pain during ovulation, so don’t hesitate to take it easy as needed.
Luteal phase
This is where you’re more likely to start losing steam. You might also notice that it takes you longer to recover from an intense workout. Plus, PMS symptoms, like breast pain or cramps, can make certain types of exercise uncomfortable.
The luteal phase can also have a greater effect on mental health, especially if you have PMDD or PME. If you tend to feel “down” during this phase, focus on the types of exercise you enjoy to help manage emotional stress, whether that’s an easy stroll with a friend or restorative yoga.
If you feel up for high intensity exercise or find that it helps with your mood, go for it, just give yourself some extra time to recover.
How you experience menstruation is unique, so you may find that your energy levels don’t follow the pattern described above. You might also find that your experience of each phase differs from cycle to cycle.
There’s a lot of advice floating around about what you should or shouldn’t eat throughout your period, but most of it isn’t backed by science.
The optimal nutritional guidance for you will depend on a lot of variables, including your daily schedule and how you metabolize different nutrients. For example, you might find that eating a lot of dairy leads to more bloating in your luteal phase, while others find that high protein dairy helps them feel satiated, making it easier to manage cravings.
A simple approach of prioritizing whole foods and limiting sugar, caffeine, and alcohol when possible is a good starting point. Staying hydrated
As you track how you feel in different phases of your cycle, it may also help to track what you eat to see if any patterns emerge.
It’s normal for your sex drive to fluctuate throughout your menstrual cycle. Once again, what these fluctuations look like will vary a lot from person to person and even cycle to cycle.
Generally, you may notice a bump in your libido during ovulation. This is also when you’re most fertile, so be sure to use contraception if you’re not trying to get pregnant.
As progesterone peaks during the luteal phase, you may have little to no sex drive. For some, this carries over into the menstrual phase.
In addition to listening to your body, consider having a conversation with your sexual partners so everyone’s on the same page. Is everyone comfortable with sex during the menstrual phase? Do certain activities feel better during certain phases?
Not sure how to broach the subject? Our guide to talking with partners about sex can help.
Cycle syncing can be a helpful way to get in touch with your body and better understand your menstrual cycle.
By keeping track of how you feel in each phase of your cycle, you may start to notice patterns that can help you better understand what your body needs throughout the month.