Cycle Syncing: Exercise, Nutrition & Wellness in Every Phase
Your Guide to Cycle Syncing
Cycle syncing is the practice of aligning your workouts, nutrition, self-care, and lifestyle patterns according to each phase of your menstrual cycle.
MEDICALLY Reviewed by: Dr. Cheruba Prabakar, board-certified OB-GYN and medical advisor of Luna Daily.
You probably already know about menstruation and the cramps, mood swings, and all-around uncomfortable feelings that come along with it, but there are also three other phases your body goes through during your cycle. Cycle syncing is a way to be more in tune with your body and tap into the natural power of each phase throughout the month. Like the name suggests, it’s about aligning with your menstrual cycle and adjusting your lifestyle (e.g., your workouts, self-care rituals, nutrition, and mindfulness practices) to the changes in your body. This way, you can feel more in control and improve your overall wellbeing from the inside out.
We created this beginner’s guide to cycle syncing to help you learn more about the method, its benefits, and ways you can align your lifestyle to your body’s natural rhythm.
For an easy way to get started, try SYNCD on Alo Moves. SYNCD offers curated movement and wellness classes to help you cycle sync and embrace your body’s natural rhythm — not fight against it.
What is cycle syncing?
“The concept of cycle syncing refers to aligning certain types of workouts to the different parts of your menstrual cycle,” says Dr. Cheruba Prabakar, board-certified OB-GYN and one of The Luna Daily Collective of medical advisors. “The idea is that our mood, appetite, strength, and energy fluctuate based on which part of the menstrual cycle we are in, thus making it more ideal for certain types of body movement and exercise over others.” Cycle syncing can also refer to adjusting your nutrition, self-care, and lifestyle patterns according to what phase of the menstrual cycle you’re in.
Though cycle syncing is not meant to replace seeking out a medical professional, it’s one way to help adjust to “the interplay of various hormones leading to changes in our physical strength, mood, sleep, libido, and energy levels,” says Dr. Prabakar. “It is crucial to have this holistic approach as we move through our lives to help us achieve our best levels of performance throughout the month.”
What are the benefits of cycle syncing?
Though the benefits and how fast you feel them vary from person to person, the overarching benefit of cycle syncing is that it informs you about your body and its monthly changes. Knowledge about your shifting energy levels, libido, and moods — and more importantly, the reasons why they are in flux each month — lead you to a deeper understanding of yourself. Cycle syncing will only strengthen this inner connection. Other benefits include:
Reducing PMS symptoms
Alleviating period pain
More effective workouts
Reducing risk of injury
Providing fertility support
Improved mood, sleep, energy, and productivity
Feeling more balanced overall
What are the four phases of your menstrual cycle?
Menstruation Phase
~Day 1-5
Your uterus lining is shedding, which causes bleeding. The length can vary, but it typically lasts around five days or less. You are likely extremely tired and fatigued during your period because your estrogen and progesterone levels are very low.
Follicular Phase
~Day 5-14
This is when your body is growing the best follicle from the ovary for that cycle. About 20 eggs develop during this phase, but only one will mature completely. You'll feel more uplifted, and estrogen levels increase during this time.
Ovulatory Phase
~Day 14-15
Your energy and libido are at their highest during ovulation, which is when the most mature egg is released from the ovary and is ready for fertilization. The ovulatory phase only lasts from 12 to 24 hours, and generally occurs in the middle of your cycle — I.e., between the first day of your last period and the first of your next period.
Luteal Phase
~Day 15-28
If the egg isn’t fertilized, your body prepares to start the process over again and PMS symptoms like mood swings, bloating, and fatigue can creep in. Your uterus is preparing to shed again, so your energy levels come down from their previous high.
How do I find what menstrual phase I’m in?
“It is easiest to figure out which phase of the menstrual cycle you are in if you have regular cycles,” says Dr. Prabakar. The easiest way to get started is to track your period using a cycle tracking app. Once you have logged enough information, you can see how many days your average cycle lasts, which helps pinpoint your ovulation window and the phases in between. One tip she shares is that increases in basal body temperature tend to signal when ovulation has just passed, so a basal thermometer can help you identify your ovulation phase. Ovulation predictor test kits can also help point out when ovulation is about to happen.
In general, someone with an average 28-day cycle will typically ovulate on the 14th day of each cycle. The days between when your period ends and ovulation begins are considered the follicular phase, and ovulation typically ends after 24 hours. From the day after ovulation to the beginning of your next menstrual cycle, you’re in the luteal phase. If you have a longer or shorter cycle than 28 days, you can adjust the ovulation date. For example, if your cycle is four days shorter than average, ovulation will occur around the 10th day; if it’s four days longer than average, ovulation will occur around the 18th day.
Does cycle syncing work if you’re on birth control?
“In general, the idea of matching the level and intensity of exercise to how you feel is helpful, regardless of which phase of life you are in,” says Dr. Prabakar. She emphasizes that even if you’re on birth control, aren’t regular, or don’t have a cycle at all, there are still benefits to being in tune with yourself and this method can prevent you from putting too much stress on your body.
“When estrogen and progesterone levels are high, most women have increased levels of energy and want to be more active,” says Dr. Prabakar, “so high intensity cardiovascular and strength training may be more appropriate for these phases.”
Conversely, when energy levels are low, she says “more restorative and relaxing movements such as yoga, stretching, and very light strength exercises may be most beneficial.”
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Yin yoga
Gentle yoga and Pilates flows
Walking
Stretching
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Power yoga and Pilates flows
HIIT
Running/cardio
Hiking
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HIIT
Cycling
Stair climber
Circuit training
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Strength training
Walking
Barre
Yoga
Low-impact Pilates
Cycle Syncing Self-Care
Cycle syncing isn't all about exercise and diet. Your self-care practices are just as important throughout your cycle because they can help alleviate symptoms and encourage rest. Many of these routines take as little as five minutes and don't require many tools. You can use natural ingredients like papaya to give yourself a clarifying mask or use your hands to give yourself a detoxifying lymphatic drainage massage.
Self-care can also include mindfulness practices like meditation or journaling so you're in a good headspace and reflecting on what you need to feel your best during your cycle. See the breakdown below for some helpful self-care rituals for each phase.
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Lymphatic drainage massage
Ginger compress for cramps
Meditation for clarity
Warm baths
Rest
Leafy greens and iron-rich foods
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Papaya face mask
Meditation for creativity
Socializing
Manifestation, planning, and goal setting
Cruciferous veggies, fermented foods, healthy fats
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Turmeric tea
Meditation for strength & expansion
Socializing
Favorite hobbies
Hydrate
Fiber-rich, anti-inflammatory foods for gut health
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Dry brushing
Meditation for presence
Rest
Complex carbohydrates, fiber, and antioxidant-rich snacks
Want free curated workouts, wellness, and mindfulness classes aligned to each phase of your cycle?
Meet Our Medical Expert
Reviewed by Dr. Cheruba Prabakar, board-certified OB-GYN and medical advisor of Luna Daily. Dr. Prabakar specializes in treating women across a range of conditions like heavy periods, endometriosis, and infertility. She is also a nationally certified menopause practitioner and helps women through their transitions with hormone therapy.