What is Cycle Syncing?
Cycle syncing is the practice of adjusting your diet, exercise, and wellness habits in line with your menstrual cycle. Rather than treating every day of the month the same, this approach recognises that hormone, particularly oestrogen and progesterone, rise and fall in relatively predictable patterns across the different stages of the cycle.
By recognising and understanding these shifts, many people find it easier to plan meals, movement and rest in ways that feel supportive rather than restrictive. Cycle syncing prioritises working with the body’s natural signals, encouraging a greater awareness of how hormones and the menstrual cycle interact.
The Four Phases of the Menstrual Cycle
The menstrual cycle is commonly understood as four distinct phases, each influenced by natural hormonal shifts[1]. Understanding these phases can offer helpful context for how energy, mood and physical needs may change throughout the month.
Menstrual Phase
The menstrual phase marks the start of a new cycle. Oestrogen and progesterone levels are typically at their lowest. The uterine lining begins to shed blood, which is commonly known as a period. This stage is associated with symptoms like cramps, bloating, tiredness, muscular pain and fluctuating moods.
Follicular Phase
The follicular phase begins on the first day of your period, marked by gradually rising oestrogen. In the brain, the hypothalamus produces hormones which tell the pituitary gland to produce follicle-stimulating hormones (FSH), prompting follicles to develop in the ovaries[2]. As follicles grow, they produce oestrogen, which increases steadily. Energy levels often increase during this time.
Ovulation
As oestrogen peaks, it stimulates a rise in luteinising hormone (LH), signalling the release of a mature egg. Ovulation is a brief phase of the menstrual cycle, during which the egg moves from the ovary through the fallopian tube, where it may be fertilised. This makes this the fertile window of the cycle.
Luteal Phase
After ovulation, the body produces more progesterone to support the womb in case of pregnancy. During this phase, oestrogen levels dip and then rise slightly before falling again if pregnancy does not occur. This natural shift in hormones can influence energy, appetite and mood, and it’s common to notice changes during this time.
It is important to note that the length of each stage in the cycle can vary.
Nutritional Needs Across the Cycle
A thoughtful cycle syncing diet focuses on nourishment rather than perfection. While individual needs vary, certain nutrients are commonly emphasised during different phases:
- Iron: Particularly important during menstruation to support dietary intake after blood loss.
- Magnesium: Often included during the luteal phase to support muscle relaxation and nervous system balance.
- Complex carbohydrates: Helpful in the luteal phase when energy demands may feel higher.
- Protein: Supports steady energy throughout the cycle, especially during the follicular and ovulatory phases.
Movement Recommendations
Movement can be adapted to match hormonal shifts rather than pushing through fatigue.
- Menstrual Phase: Restorative practices such as stretching, gentle yoga or short walks.
- Follicular & Ovulatory Phases: Higher-energy activities such as strength training, HIT workouts or dance classes[3].
- Luteal Phase: Moderate, steady movement like pilates or slower strength work.
This flexible approach allows movement to feel supportive rather than demanding.
Herbal and Supplement Support
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Napiers has been trusted for over 165 years, supporting generations with their health, naturally. Book a free 1:1 consultation with one of our herbalists, and we can recommend a collection of herbs tailored to your individual needs.
Herbs for menstrual health have a long history of traditional use. Commonly discussed options include:
Vitex (Agnus castus): Traditionally used in herbal practices to support life-stage transitions such as PMS and menopause. It is often explored for its role in easing cyclical discomfort and supporting emotional balance during times of irritability or hormonal fluctuation[4].
Evening Primrose Oil: It is also often explored for its role in supporting comfort and skin health during times of hormonal change, including PMS and menopause[5].
Magnesium: Widely researched for its role in muscle function and the nervous system, magnesium is involved in hundreds of processes within the body. It is commonly included in wellness routines to support relaxation, sleep quality and overall steadiness during times of physical or emotional demand. You can learn more about magnesium in our guide.
Adaptogens: Adaptogens, such as ashwagandha, are a group of herbs that have long been discussed for their role in supporting the body’s response to stress. These herbs are often explored as part of a balanced lifestyle approach, particularly during periods of change or increased demand. Learn more about adaptogens and their traditional uses here.
To explore more natural hormone support within food and herbs, read our blog on phytoestrogens.
Tracking Your Cycle
Cycle tracking helps build awareness and personal insight. One popular method is menstrual cycle tracking apps, which allow you to log period dates and symptoms, helping to build a personalised picture of your cycle over time.
Another method is basal body temperature monitoring, which involves taking your temperature at the same time each morning before getting out of bed. Over time, subtle temperature changes can help indicate when ovulation has occurred, offering insight into cycle length and hormonal patterns.
Keeping a simple record of how you feel throughout your cycle, including changes in mood, energy, digestion, sleep or physical sensation, can also help reveal patterns. This awareness makes it easier to recognise how different phases of the menstrual cycle may influence day-to-day wellbeing.
Over time, patterns often become clearer, making it easier to plan nutrition, movement and rest.
To learn more about hormone health and everyday habits that may support balance, visit our blog.
FAQs
What symptoms do you experience during the luteal phase?
Commonly noted experiences include lower energy, changes in appetite, and a greater need for rest.
Is cycle syncing suitable for everyone?
Cycle syncing is adaptable and can be personalised. It focuses on awareness rather than strict rules.
Can cycle syncing help with nutrition planning?
Many people use cycle syncing as a framework for adjusting meal composition and timing across the month.
Are herbs necessary for cycle syncing?
Herbs are optional. Some people explore herbs for menstrual health, while others focus solely on nutrition, movement and rest.
References
https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start
https://www.southtees.nhs.uk/services/pathology/tests/follicle-stimulating-hormone-fsh/
https://www.bupa.co.uk/newsroom/ourviews/exercise-menstrual-cycle
https://www.healthline.com/nutrition/vitex#womens-reproduction
https://www.nccih.nih.gov/health/evening-primrose-oil
