Cycle Syncing: Hack your Menstrual Phases

Optimize your diet, exercise and sleep patterns to support your hormones

Every day the world expects you to have a constant level of energy. Heath experts recommend you eat the same healthy foods and sleep a certain number of hours. But if you have a monthly hormone cycle, you might notice your work performance is mighty or meager at predictable times. Depending on your menstrual phase, you might crave different foods or sleep far more — or less. To address this, some women choose to practice cycle syncing.

What is cycle syncing?

Cycle syncing is a practice of adjusting your activity and diet to accommodate your shifting hormonal needs. Some report it improves their overall health and lessens period symptoms.

“Your hormones fluctuate constantly throughout your cycle,” says Evan Lee McClennen, DO, an obstetrician and gynecologist with Geisinger. “Many find that cycle syncing can improve your energy levels, sleep quality and work productivity. You adapt certain behaviors, such as your diet and exercise, to better match what your body most needs in its hormone phase.”

Initial studies indicated promise in the practice of cycle syncing, but there’s limited scientific evidence for improving health. However, experts agree that the practice is empowering, generally safe and promotes self-awareness.

“Your hormonal cycle is unique and can affect you in distinct ways,” says Dr. McClennen. “If you have fatigue, brain fog, decreased sleep quality, less productivity, poor mood, weight fluctuations or other unwanted cycle-related symptoms, cycle syncing may help you. By carefully tracking and listening to your body, you can be more in tune with your needs. If you understand the physical reasons for your symptoms, you can make changes to improve your life.”

What are the menstrual cycle phases and how do I sync to them?

Your monthly cycle has phases. Your hormones, and even energy levels, fluctuate as you move through each one.

“Healthcare providers think about the cycle as 2 major phases: the follicular phase, which contains the menstrual cycle, and the luteal phase, which begins immediately after ovulation,” says Dr. McClennen. “According to the cycle syncing theory, however, there are 4 phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase.”

As you pass through these 4 phases, you align your diet and physical activity to the hormonal levels. You may optimize energy and sleep quality, improve productivity, and decrease side effects — such as PMS symptoms — from hormonal fluctuations.

Phase 1: Menstrual phase (days 1 – 7)

The menstrual phase is the first phase of the cycle, starting with the first day of your menstrual bleeding, and typically lasts 3 to 7 days.

Your hormones: A drop in progesterone and estrogen levels allows your uterus to shed its lining.

Exercise: Energy levels are at their lowest. Focus on rest and restorative exercise like yoga and light walking.

Nutrition: Boost your intake of protein and complex carbohydrates to stabilize blood sugar and serotonin. Fill up on nutrient-dense foods and healthy fats — like avocados, nuts, full-fat yogurt and eggs. Stay hydrated and replenish iron and mineral levels, eat seafood and water-rich fruits and veggies (think kale, celery, mushrooms and sweet potatoes). You may crave warm or hot foods due to the drop in basal body temperature.

Sleep: Decreased hormone levels may make it harder to sleep. You may have anxiety, insomnia, night sweats and inflammation.

Follow sleep hygiene practices. Try meditation or journaling or take a warm bath or shower before bed. Don’t watch screens before you fall asleep or if you wake in the middle of the night — read a physical book instead. Avoid caffeine and alcohol.

Use menstrual hygiene products designed for overnight flow.

Phase 2: Follicular phase (days 6 – 13)

This phase starts when the menstruation phase ends and typically lasts 7 to 10 days.

Your hormones: Early in the follicular phase, your estrogen and progesterone levels are low. As this phase continues, the level of estrogen starts to rise, preparing your ovary to develop and release an egg, as well as preparing your uterine lining for implantation of that egg if it becomes fertilized.

Estrogen acts to decrease food intake and increase energy expenditure. It also increases insulin sensitivity, improving glucose uptake into the cell and promoting fat burning.

Exercise: This phase gives you the energy you’ll need to get through more challenging workouts. It’s an excellent time for cardio like running, biking or brisk walking. It’s also a perfect time to try out a new exercise or increase your productivity at work.

Nutrition: Focus on eating fresh, light foods to keep you feeling energized in your follicular phase.

Sleep: You're likely to sleep best during this phase and wake up feeling refreshed.

Phase 3: Ovulatory phase (days 15 – 17)

This occurs in the middle of your cycle and is typically 3 to 4 days.

The day of ovulation will vary per person, and even by cycle. If your cycle occurs every 28 days, you’re likely to ovulate on day 14. If you have a shorter (21-day) cycle, it might be earlier. If you have a longer (35-day) cycle, it might be later.

Your hormones: As your estrogen levels continue to rise, the brain sends out a hormone called luteinizing hormone (LH) that helps the ovary release an egg. This surge in LH triggers a rise in testosterone. Higher levels of testosterone can increase your physical energy, confidence and libido.

Exercise: Testosterone can improve blood flow and bone density. Now’s the time to focus on high-energy workouts and strength training. You might include exercises with weights as well as running to strengthen bones and make the most of high energy levels.

Nutrition: Eat lighter grains (like corn and quinoa), fewer carbohydrates and lots of fruits and vegetables. Folic acid, B vitamins and iron are especially important if you're trying to conceive.

Sleep: Every person is different. Some need more sleep in this phase, while others feel invigorated.

Phase 4: Luteal phase (days 18 – 28)

This is the end of the cycle, typically lasting 10 to 14 days, and right before you menstruate.

Your hormones: Following ovulation, your progesterone levels rise. Progesterone makes you burn as much as 10% more energy at rest, which is why you often feel hungrier the week before your period. Burning extra energy can leave you feeling drained.

Progesterone can act like a natural sedative. You may feel sleepy or sluggish. You may be tired or need more sleep than normal.

In the last 5 days of the luteal phase, if pregnancy hasn’t happened, progesterone and estrogen levels rapidly decline. Levels of the feel-good hormones serotonin and dopamine drop, too. This can dampen your mood and motivation and even leave you with brain fog.

The body releases prostaglandins as it prepares to shed the uterine lining. Prostaglandins are inflammatory and can cause body aches and “flu-like” fatigue.

Exercise: Throughout the luteal phase, your energy level will decrease. Start the luteal phase with higher-intensity exercises, like running. Then, when your energy begins to dip, shift to less intense exercises, like walking, tai chi, yoga or even light barre and Pilates, if tolerated.

Nutrition: Eat plenty of protein and avoid sugary sweets or simple carbohydrates. Choose complex carbohydrates and increase dietary fiber with whole grains, legumes, leafy greens and fruit, as well as foods rich in vitamins like iron, magnesium, calcium and B vitamins.

Sleep: The hormone downshift in the late luteal phase may increase insomnia and anxiety or make it harder to stay asleep. Follow the sleep hygiene practices mentioned above.

Have night sweats? Lower your thermostat, open a window or use a fan at night. Sleep in cotton sheets and pajamas and wear layers you can peel off as needed. Avoid touching a partner, child or pet while in bed. Steer clear of alcohol and caffeinated beverages, which can make night sweats worse.

You may also wake up at night to use the bathroom. Hormone changes can make you produce more urine and irritate your bladder. Don’t drink water or other liquids after dinner, especially caffeine and alcohol.

Listen to your body, and know when to call your doctor

If you’ve signed up for a cycling class with a friend but are feeling sluggish, don’t be afraid to let your friend know you aren’t feeling up to it. Listen to your body and practice self-care when you need it most.

“If you're living with significant menstrual cramping, heavy or irregular periods, mood swings or vasomotor symptoms (like hot flashes or night sweats) — or any symptoms that affect your quality of life — call your provider,” says Dr. McClennen. "Your hormonal cycle shouldn't cause you to regularly miss work or school, keep you from doing exercise or activities you enjoy or strain relationships with others."

In short, if your cycle is harming your quality of life, your provider can help you find relief.