Part of my mission is to help woman truly connect with their body. I believe that learning about our body and cycle syncing is one of the key ways that we can do this. There isn’t much education about this topic at all so if you have never heard of this concept – I wouldn’t be surprised! I love cycle syncing because I believe that harnessing the energy of our cycle helps us step more into our power as woman.
What Is Cycle Syncing?
Woman were designed to run on a monthly cycle. Most people would call this the menstrual cycle, but that is just one of the 4 phases in our monthly cycle. Each phase of our cycle we have different amounts of energy and our body requires different kinds of support physically and emotionally. The idea behind cycle syncing is that we work with our cycle and support our bodies through each phase both physically and emotionally. Cool huh?
History of Cycle Syncing
In nature, our cycle reciprocates the moon cycles. If you aren’t menstruating regularly, you can follow along with the moon phase. Each moon phase is linked with one phase in our cycle. I really like how nature is an example of our cycle. I think it is shows how connected we all are to nature and the earth.
Our world today follows a 24-hour cycle. This is the cycle that men work in. They wake up work hard and go to bed and do it all again. A women’s body doesn’t work optimally like this. We were created to work in a monthly cycle.
The 4 Phases
There are 4 phases: Follicular, Ovulatory, Luteal and Menstrual. Each of these phases corresponds with the following moon phase: Waxing Moon, Full Moon, Waning Moon, New Moon. Along with each of the following seasons: Spring, Summer, Fall, Winter.
How To Start Cycle Syncing your Life:
Next I am going to walk through each phase and give you a bit of insight on what you can do to support that phase!
Follicular Phase (Waxing Moon)
This is the first phase in your cycle and starts right after your menstrual cycle. Your hormones are at the lowest here and your body is beginning to regain energy. This is also your SPRING phase. With your energy rising, it time to plan and start new projects and goals!
Food – Support your body with energizing foods and lighter foods. Meals like fresh raw salads! I recommend lightly cooking your veggies especially if you have digestive issues. Ideas include: Cooked salads topped with lots of avocado! Oats with nut butter and flax seed. Citrus and vinegar dressings and lighter proteins like chicken and eggs. Veggies to include: broccoli, all lettuce varieties, and zucchini!
Movement – This is the time to get outside!! Ride your bike or go for a hike! Try something new and think out of the box! Dancing is always a good idea!
Journal – Write out your desires and think about what you can create in this next cycle to move you closer to your goals. If you don’t know what you are moving towards, how can you get there?
Ovulatory Phase (Full Moon)
This is my favorite phase! Your confidence and mood is typically the highest in this phase so it is time to be bold! This is your SUMMER phase. Time to do all the things and put in some work.
Foods – It is important to support your body with all the work you are doing so be sure to eat enough food. Add in extra greens to support the liver including: chard, chicory, chive, spinach, dandelion. High fiber fruits like apricots, figs, raspberries, and strawberries are perfect for high energy. Eat lighter fish like salmon, shrimp and tuna.
Movement – This is when your energy levels peak so high intensity classes are great! HIIT and cycling classes or anything that makes you sweat! This is a great way detox excess toxins and hormones!
Journal – This is an action taking time so you might feel like skipping writing in your journal. Nonetheless, I encourage you to reflect every night on each day. The seeds have been planted so keep an eye out for opportunities, and avoid distractions. Journaling can be helpful to make discernment and to stay focused and grounded with your goals.
Luteal Phase (Waning Moon)
This is your FALL phase. This is when you start harvesting all the work that you have done in spring and summer. Receive the blessings and take time to slow down.
Foods – This is the time for grounding and warm foods. Sweet potatoes and root vegetables like parsnips are so my favorites. Some other foods include: apples, peaches, raisins, chickpeas, walnuts, beef, turkey, cod, and mint. Sugar cravings can creep up during this time so make sure to eat balanced meals with additional servings of carbs.
Movement – Energy will slowly decrease over this phase. Listen in and do what feels best. Less cardio and more strength training is a great place to start.
Journal – Finalize the goals that you are working on. Focus on what went well and what didn’t. Be present in the moment and give gratitude for all that you have accomplished.
Menstrual Phase (New Moon)
This is your WINTER phase. This is when it is time to get quiet, rest, reflect, and rejuvenate. Our body is literally cleansing during this phase. Make time to cleanse your mind and soul as well.
Foods – Seafood and sea veggies are beneficial to add minerals back in the body. Add sea salt to all your meals. Intentionally focus on grounding with bone broth, soups, and root veggies.
Movement – Walks, yoga, nap. Do whatever feels good. Don’t feel guilty to take lots of naps.
Journal – Ask yourself what you want to let go. What is no longer serving you in your life? What beliefs do you have that are keeping you stuck?
*If you do not have a regular cycle right now, It is suggested that you follow along with the moon cycle. So if the moon is currently Full Moon – you would start in the ovulatory phase.
How Cycle Syncing has Helped Me:
Understanding the 4 phases has really helped me to be more compassionate to myself. I don’t expect my body to do a high intensity 60 minute workout in my luteal phase. I allow my body to be the phase that it is in. Cycle syncing isn’t to be used as a strict rule book. It is a guideline to listen and support our body better. In world today, I think compassion is something we all need to have more of towards ourselves. We offer so much compassion to others, but what about ourselves??
I love that cycle syncing provides a structure for enjoying a variety of foods. We all know that getting in different types of foods is what helps ensure we are getting a nutrient dense diet. The more you can challenge yourself to follow this guideline the better off you will be!
If anything, I hope this post encourages you to reflect on how cycle syncing can benefit your life. And if anything – ask yourself how can you listen in to your body more.
If you love this topic as much as I do, I highly recommend that you download the Flo Living app by Alisa Vitti. This is how I track my cycle and have easy access to cycle syncing suggestions depending what phase I am in! Alisa is a hormonal expert and author of the book Woman’s Code. If you want to learn more about balancing your hormones with real food, I recommend you check her book out. – You can get it here on Amazon!
If you want to read more posts of MY about hormones – check some of favorites right here!
4 Ways to Balance your Hormones and Life – My 4 favorite LIFESTYLE habits to balancing your life.The things you do everyday can make a big impact! (yes fun is included!)
Hormone Balancing Pumpkin Shake and Sugar Cravings Tips – Don’t let the holiday sugar cravings take over! Autumn is the time of the year when we crave sugar a lot more! And that’s because its the season for sweet potatoes, pumpkins, and squash so eat up and “squash” the sugar cravings!! 🙂
How I Healed Hypothalamic Amenorrhea – Eating less is focused on SO much right now that we forgot that some of us don’t need to eat less. Sometimes eating more real whole foods is exactly what your body needs. Here I share my story on how I recovered my body post -pill and jump started my period back.
PS: I would love to hear from YOU! Post a comment below and tell me what is the number one thing you struggle with right now. Digestion? Acne? Sugar Cravings? Overeating? Obsessive Eating? Dieting? Binge Eating? If you would rather email me – send it over to firstname.lastname@example.org.