Cycle Syncing: How to Align Your Wellness Routine with Your Hormones
Up until recently, I was still getting caught off-guard every month by PMS and my menstrual cycle. In fact, I think my husband knew it was coming before I realized it was 🤪. I decided to start tracking the different phases of my monthly cycle (using Flo), and in doing so, I realized I felt better with a couple of simple habit tweaks. For example, I noticed the same workout, in a different phase, could make the difference between feeling energized afterward, or completely depleted. Especially now that I get crazy leg cramps during the menstrual phase (more on that & other possible perimenopause symptoms in a subsequent post)! I went deep on the topic of Cycle Syncing --the practice of adjusting your movement, nutrition, and self-care to match the four phases of your menstrual cycle— and I'm here to share a little bit of what I've learned with you.
Cycle Phases 101
Your menstrual cycle is divided into four phases, each with unique hormonal shifts that impact energy, metabolism, and mood.
- Menstrual Phase (Days 1-5): Estrogen and progesterone are at their lowest, making this a time for rest and reflection.
- Follicular Phase (Days 6-14): Estrogen starts rising, increasing energy, motivation, and endurance.
- Ovulatory Phase (Days 15-17): Estrogen peaks, leading to high energy and social confidence.
- Luteal Phase (Days 18-28): Progesterone rises, causing shifts in mood and energy that can make you feel more introspective or fatigued.
Optimizing Movement for Each Phase
- Menstrual Phase: Be gentle with yourself during this phase. Prioritize rest, walks, yoga, and low impact Pilates to support recovery.
- Follicular Phase: Take advantage of rising energy with more dynamic workouts, like reformer Pilates, strength training, or cardio. I love throwing a new type of exercise into the mix here - boxing, plyometric movements, etc.
- Ovulatory Phase: With peak strength and endurance, now is the time for higher-intensity workouts - weight training, athletic Pilates classes, HIIT exercises. This is the time to get after it!!
- Luteal Phase: As progesterone increases, slow things down with moderate movement—think mat Pilates, yoga, or low-impact strength training. I try to choose workouts that I love (because the last thing I need at this stage is something else to annoy me), and avoid anything high-impact. If I have a tennis match, I make sure leave time afterward for something restorative like foam rolling, stretching, or time in my infrared sauna bag (I sit in the bag in front of the tv or while reading a book after the kids go to bed).
Nourish Your Body with the Right Foods
- Menstrual Phase: Focus on iron-rich foods (spinach, lentils, grass-fed meat) and hydrating, warming meals like soups and stews. This is a great time to replace a glass of wine with a saffron or ginger latte.
- Follicular Phase: Load up on lean proteins, fresh veggies, and healthy fats to support rising estrogen levels.
- Ovulatory Phase: Incorporate antioxidant-rich foods (berries, cruciferous veggies) to support detoxification and hormonal balance.
- Luteal Phase: Emphasize magnesium-rich foods (dark chocolate, nuts, seeds) to ease PMS symptoms and support relaxation. Below is one of my favorite recipes for this phase :)
A Luteal Phase-Friendly Dinner Recipe
Cozy Turmeric Salmon with Roasted Sweet Potatoes & Greens
This meal is rich in magnesium (to ease cramps and stress), healthy fats (to support progesterone), and fiber (to aid digestion and hormone detox).
Ingredients:
- For the salmon:
- 2 salmon fillets
- 1 tbsp olive oil
- 1 tsp turmeric
- ½ tsp garlic powder
- ½ tsp sea salt
- ½ tsp black pepper
- ½ lemon, juiced
- For the roasted sweet potatoes:
- 2 medium sweet potatoes, diced
- 1 tbsp avocado oil
- ½ tsp cinnamon
- ½ tsp sea salt
- For the greens:
- 2 cups kale or spinach
- 1 tsp olive oil
- 1 clove garlic, minced
- Pinch of sea salt
Instructions:
- Preheat oven to 400°F. Toss sweet potatoes with avocado oil, cinnamon, and sea salt. Spread on a baking sheet and roast for 25-30 minutes, flipping halfway through.
- Prepare the salmon. In a small bowl, mix olive oil, turmeric, garlic powder, salt, and black pepper. Rub over salmon fillets.
- Cook the salmon. Heat a skillet over medium heat. Add a little olive oil, then cook salmon skin-side down for 3-4 minutes. Flip and cook for another 3-4 minutes. Squeeze fresh lemon juice on top.
- Sauté the greens. In the same pan, add a touch of olive oil, minced garlic, and greens. Sauté for 1-2 minutes until wilted.
- Assemble & enjoy! Serve salmon with roasted sweet potatoes and greens.
What Now?
As with any routine, I recommend starting small with bite-sized adjustments that don't feel overwhelming. Try sitting down with your calendar to schedule one "cycle-synced" movement per week. Then, notice where your calendar events fall within the month and see if you can make any tweaks (10 mile hike in your menstrual phase? Let's push it a week or two!) And if you're feeling extra motivated, give my recipe a shot!
Hopefully, by aligning your workouts, nutrition, and self-care with your cycle, you’ll start feeling more in tune with your body and experience more ease in your daily life. Your hormones are working for you, not against you, and learning to flow with them can unlock a whole new level of well-being.
