What is Cycle Syncing and Does it Work?

by Angie

 

Ever feel like you’re going crazy? Like you are crying for no reason, like the world is about to end? Do you feel like a slave to your hormones?

Well, ladies, It’s not your imagination. Ecstatic one second crying the next, horny like nothing else at times, then don’t want to be close to the men? Us women can have so much energy at times, then none at all and we can point fingers to all of it to our menstrual cycle.

Fluctuations during menstrual cycle play an important role in our appetite, emotional state, thought process and more. During the first fourteen days, women have more energy, better self-esteem, they feel confident and happy. Next, fourteen days might look little deferent. Women might feel anxious, depressed, have a foggy brain, have low self-esteem, they are emotionally fragile and they have less energy.

Life is also not linear. There are ups and downs, some days are busier than others. We cant always fly high or always look amazing. We as women need to learn how to flow in our life. We need to embrace our feminine energy, which is a perfect flow, as our body is designed to. Our everchanging cycle as our menstrual cycle is. That is a concept of “cycle syncing”- understanding the monthly shifts in our hormones and our life.

Cycle syncing has four phases. Four phases like in nature (four phases of the moon, four phases of seasons). There are four different phases of the female cycle: Follicular, Ovulatory, Luteal, and Menstruation.

Throughout these four different phases, the hormones are at alternating levels. Women’s energy, diet, willingness to socialize and emotions are different from phase to phase. As women, we are really only educated on the menstrual cycle, and we know little about the other 3 phases.

Miranda Gray and Alisa Vinti both dwell on the subject specifically talking about how to sync with your cycle. In their books, they talk about the ups and downs in life and share more details in an attempt to explain this learning process. As females, we sometimes fantasize about a life that does not change.

Instead, in her work, Alisa challenges us, women, to embrace the feminine energy, characterized by flowing an ever-changing cycle. The female cycle has four phases just like the moon and the seasons. They include Luteal, Menstrual, Follicular, and Ovulation.

At each phase, your hormones are at different levels. This makes the four faces determine your energy, diet, socialization, and emotions. It is quite sad that most of the times we are taught only about the menstrual cycle and that is why I was surprised to discover how little I know about the other 3 phases.

At the beginning of my health journey, I could not miss the workouts even when I felt so weak to do it. I was an extremist. I didn’t know that there are important phases in my life that determine the available energy and the kind of activities I should engage in. I would continue with the workouts until I could feel depleted and even disappointed in my body, but that was then. Now, I listen to my body and only engage in what it needs and wants.

 

 

Cycle syncing has benefited different aspects of my life as I have outlined below.

FOOD

Negron, a professional nutritionist views food as a cure for menstrual symptoms. She observes that, oftentimes, women take the same food regularly to save time and frustrations. However, the changing levels of testosterone, progesterone, and estrogen in a month have different nutritional and detoxification requirements. Therefore, changing what we take weekly can support our cyclical body.

One way of ensuring our hormones are balanced and that we have all the required nutrients is by taking a wide variety of foods. Consequently, in each phase, there are certain foods that should be taken as will be explained in a chart below. Although I try my best to follow these eating guidelines, I always operate within the 80/20 rule and ensure I am not obsessed with the recommended meals.

For instance, you can eat roasted veggies during the luteal phase to address sugar cravings. Taking seaweeds during your menstruation cycle supplies your body with the iron lost during your period.

Foods to take at different phases:

Menstrual: Your estrogen is raising. It is wise to avoid fatty foods, caffeine, alcohol, and salty food. Drink soothing tea, like chamomile, helps combat cramps.

Follicular: In this phase is good to incorporate foods that will help metabolize estrogen. You should be focusing on sprouted and fermented foods like broccoli sprouts, pickles, kimchi, gut shots and sauerkraut.

Ovulatory: In that phase your estrogen is high and you should eat foods that support your liver. Focus on anti-inflammatory foods like whole fruits, vegetables and also fermented foods. They contain lots of antioxidants, which will protect you from environmental toxins. Toxins are not your hormones friends.

Luteal: During that phase estrogen and progesterone both surge and then wane during this period. It is helpful to eat foods that will produce serotonin, like leafy greens, quinoa, and buckwheat. Magnesium-rich foods like chocolate, dark leafy greens, pumpkin seeds will help you fight fatigue and increase libido. Avoid alcohol, caffeine, carbonated drinks, dairy, salty food, artificial sweeteners because they may trigger discomfort or cramps.

How to maximize your fitness.

As women, we are taught to fight pain, exercise more even during menstruation, push harder, do more and avoid complaining. But we are not doing ourselves any favors when it comes to our work our routine.
Our bodies are not designed to do that. Our hormones fluctuating every day and they affect our mood and energy. That is why id beneficial to exercise according to the cycle syncing method and be based on our menstrual cycle instead of focusing on “pushing it”.
A general guideline of possible exercise intensities that may be beneficial during the hormone fluctuations around your cycle.

Exercises according to your cycle:

Menstrual: Rest or light movements are recommended like nature walking or gentle yoga. Pamper yourself.

Follicular: Light cardio is recommended because the hormones are still low, especially testosterone hence the low stamina. Light walking, hiking, running, flow-based yoga.

Ovulation: Higher intensity exercises are recommended because energy may be higher.

Luteal: Your body starts to prepare for another period cycle. Energy may be low again and doing light to moderate exercise may be best.

What workouts should you do?

It’s always important to listen to your body and do what feels good. If you feel you can push yourself a little harder or need to back off more during certain stages, this is OK. Listen to your body!

Listen to what your emotions are telling you:

Menstrual (Days 1 – 5)

During my period, I like being alone. This allows me to reflect on the past month establishing what worked and what didn’t. Given that this is the time your body is shedding a lining, I feel it is important to shed some habits and friends and everything that’s no longer serving me.

Follicular (Days 6 – 14)

At this stage, you have low levels of hormones, testosterone included, causing low stamina. I set goals and plan the activities I will engage in the following month during the follicular phase. Given that at this time the brain is very active with structural thinking, this is the best time to begin projects. Other activities that one may engage in include hiking and light runs.

Ovulation (Days 15 – 17)

During this period, the levels of testosterone and estrogen are increasing. This maximizes your potential. This is the time I am most social. I get a chance to meet with my girlfriends. I also communicate and plan first dates during this time.

Luteal (Days 18 – 28)

At this phase, the level of progesterone is increasing as that of testosterone and estrogen is decreasing. I continue with my social habits in the first half of my luteal phase. Towards the beginning of the second half, I start turning inwards. Given that is quite challenging not to socialize at all, I try as much as possible to remain realistic. Engaging in more intense versions of yoga is also recommended.

When taking part in any activity, it is essential to listen to your body and ensure you feel good when you engage in a given activity. If you feel energetic and capable of pushing harder, go on. When you feel tired, backing off can be beneficial.

Benefits of cycle syncing

Cycle syncing is beneficial to every woman. However, there are certain groups of women who are likely to benefit more. They include:

• Those who are fatigued
• Those wishing to raise their libido
• Those who experience an irregular period
• Those with PCOS (polycystic ovarian syndrome)
• Those wishing to lose their weight (the overweight) and
• Those that want to conceive.

Enjoying sex again

Negron observes that despite the progress women have made in the society, most avoid menstruation discussion, and is seeing it as a taboo. She believes women have the responsibility of normalizing menstruation. Although there is a hormonal balance in the body, an imbalance like estrogen dominance and high testosterone can reduce sex libido. The main stress hormone called cortisol is also known to reduce sex hormones.

Sex in different phases of the cycle:

Menstrual

Some women say that orgasms during this stage helps in relieving their cramps. However, it is up to you to establish what works for you as we are all different.

Follicular

At this stage, your sex drive is generally low. Consequently, you may require more of massaging and touching instead of penetration. Foreplay is essential at this stage.

Ovulatory

Given that the levels of estrogen and testosterone are increasing, you have a high desire for sex. This is also the best time to make a baby.

Luteal

Climax becomes a challenge and the use of sex toys or new sex positions can help you achieve it.

Regaining your fertility

Nutrition is linked to fertility. By eating the right foods and exercising with your cycle, you can overcome stress and enjoy sex. Harvard University conducted a study on 17,544 married nurses and established that a change in five or more aspects of their diet and exercise habits boosted the fertility of those with irregular menstrual cycles by about 80 percent.

What happens?

Menstrual: During your period, your body isn’t primed for baby making. (This doesn’t mean you shouldn’t practice safe sex if you do not want to procreate.) Keep your focus on rest and nutrition, prepping for the month ahead.

Follicular: During the week after your period, estrogen and testosterone rise. This triggers the growth of your endometrium lining, which is where an egg will ultimately implant itself if fertilized.

Ovulatory: Your matured egg is released from an ovary and falls into a fallopian tube. It waits there for sperm. If no sperm arrives in 24-36 hours, your egg will disintegrate, and estrogen and testosterone deplete.

Luteal: If your egg isn’t fertilized, your body begins to make more progesterone, creating a thicker uterine lining. Near the end of this phase, all hormones decrease. This leads to the breaking down of the endometrium.

I work with my clients on incorporating cycle syncing in their life. I love cycle syncing and I try to live according to them. I invite every woman to see if it would be beneficial for them.

 

Check out my NEW AMAZING 14 DAY THRIVING HORMONES DETOX designed to cleanse your liver and metabolized hormones!

 

 

Your wellness warrior,

Angie

 

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