Illustration of a uterus surrounded by red flowers and green leaves.
Illustration of a woman sitting with a hot water bottle on her stomach, wearing a hoodie and shorts.
Illustration of a pregnant woman in a pink dress with a heart on her belly, smiling and holding her stomach.

What is Cycle Syncing?

Cycle Syncing (CS) changing specific areas of your lifestyle to align with the phases of your hormonal cycle. This includes your sleep/rest habits, exercise, and diet. CS is a great way to become more in-tune with your hormonal needs. There is no one size fits all approach as every-body is different and reacts differently so the concepts we talk about may need to be tailored to your body’s preferences.

Who can benefit from Cycle Syncing?

Any menstruating woman can benefit, but especially those who suffer from irregular periods, PCOS, PMS, PMDD, Endometriosis, Thyroid, and Infertility. These conditions are based in hormonal imbalances. These things can be helped through balancing your hormones by living in alignment with your body’s natural 28-day cycle (that number does vary woman to woman.

Chronic hormonal imbalances are not the only benefitting issues, though, those who suffer from acne, fatigue, weight loss, insulin resistance, hair loss, dry skin, and brittle nails you can benefit greatly from CS.

Cycle syncing is a fantastic substitution for birth control as well. Knowing your where you are in your cycle as well as taking your temperature daily (your body temperature raises during ovulation) can be more accurate in preventing pregnancy than birth control when done proficiently.

The Basics

Menstrual Phase (Days 1-5)

Days 1-5, Start of the cycle. Estrogen and progesterone are at the lowest, the uterine lining is shedding, low energy. Symptoms include cramps and mood swings.

Low impact exercises like yoga, stretching or low intensity walks. Prioritize rest and Self-care.

Diets should include Iron-rich foods like grass fed beef, poultry, fish and dark leafy greens. Women have always lower iron than men. Foods high in magnesium such as dark leafy greens, nuts, and seeds are good to incorporate to improve cramps and mood swings.

Follicular Phase (Days 6-13)

Days 1-13(ish), Estrogen climbs to it’s peak in the later portion of the follicular stage, progesterone starts to rise. regaining energy, strength, and stamina.

High intensity like HIIT, Cardio, and strength training with heavier weights, resistance training. The ovaries are prepaing an egg for potential fertilization.

Diet should include fresh, light meals. Nutrient dense vegetables and protein.

Ovulatory Phase (Days 14-17ish)

Day 14-17(ish), Luteinizing and follicle stimulating hormones reach highest level. (LH Surge)

Feeling extra alert and ready to go, HIIT and spin classes are good choices. Choose challenging exercises that push your endurance. Some might experience abdominal pain at this time.

Diet should include foods that help to sustain energy, healthy carbs like sweet potatoes and healthy fats like avocados.

Mid-point of cycle, LH surge triggers the release of an egg from the ovary, this is the most fertile phase. Estrogen is peaking which contributes to happy moods and increased libido.

Luteal Phase (Days 15-28ish)

Days 15-28(ish), Progesterone peaks here and estrogen rises again. Start losing steam, recovery from workouts may take longer. PMS symptoms may start. This phase can affect mental health, experience feeling “down.” High intensity activates could feel good give you extra time to recover.

The ruptured follicle becomes the corpus luteum which secretes progesterone. This prepares the uterine lining for possible implantation. If pregnancy doesn’t occur progesterone levels drop leading to menstruation. This is when PMS symptoms take hold.

Diet should include healthy fats, like wild caught fish, nuts and chia seeds, these things will help to stabilize blood sugar. Magnesium, rich foods will help to decrease PMS symptoms.

Foods to eat During MenstrualPhase

Heme iron (iron that comesfrom animals) & non-heme found in plants.

  • Red Meat - Beef, pork, bison, venison, and veal

  • Poultry - Chicken, turkey, and duck

  • Eggs - make sure to utilize the yolk that is where the most iron is found

  • Seafood - Tuna, shrimp, scallops, oysters, clams, and sardines.

  • Dark leafy greens - spinach, kale, spring mix, arugula, mustard greens, collard greens, broccoli.

  • Dark Chocolate

  • Nuts and Seeds - flax seeds, hemp hearts, chia seeds, pumpkin seeds.

Foods to eat During Follicular & Ovualtory Phase

Illustration of various foods including leafy greens, pea pods, red beans, a bowl of rice, mixed nuts, a roasted chicken, sliced sweet potatoes, and a fillet of salmon.

Estrogen Balancing

Lean proteins - Poultry Chicken or turkey.

Eggs, Seafood, Peas, Beans, and Lentils.

Complex Carbohydrates - contain dietary fiber which absorb slower and can help to regulate blood sugar levels. Can also help with digestion and gut health.

Whole grains: Brown rice, black rice, red rice, wild rice, barley, buckwheat, quinoa.

Fruits: berries, apples, pears, peaches, oranges, grapefruit, bananas, avocados, papaya, pomegranate, mango (eat the skin when appropriate as they contain extra fiber)

Vegetables: Leafy greens, sweet potatoes, regular potatoes, cruciferous vegetables, squash, eggplants, and carrots.

Legumes: Beans and lentils (great for hormone balancing)

Healthy Fats: Omega - 3/6/9 fatty acids to help to balance hormones

Fatty Fish - salmon, sardines, tuna

Olive Oil

Avocado Oil

Nuts and Seeds

Beans, peas, and lentils

Foods to eat During Luteal Phase

The cravings phase, complex carbohydrates and high fiber foods. Continue focusing on whole grains and high fiber includes whole grains and starchy vegetables.

Focus on heartier more satiating and dense fruits and vegetables like bananas, potatoes, and squash.

High magnesium foods - can help with fluid retention which is common during the Luteal phase

  • Spinach

  • Avocado

  • Peanuts

  • Almonds

  • Pumpkin Seeds

  • Black Beans

  • Edamame

Illustrations depicting four women experiencing stress or discomfort. Top left: a woman crying. Top right: a woman holding her head with tangled lines around her. Bottom left: a woman with chest pain. Bottom right: a woman with a headache, denoted by lines.
Illustration of black beans, an avocado cut in half, basil leaves, pumpkin seeds, and almonds with leaves.

What is PMS? 

Symptoms of PMS include:
Mood swings
depression
anxiety
irritability
breast tenderness
weight gain
headache
Who is at risk for PMS?
Those who experience
-high levels of stress
-personal/family history of depression
-Poor self-care
-Poor work/life balance
-Poor diet/exercise habits

Premenstrual Syndrome - it’s a collection of symptoms leading up to menstruation. Not all women will experience it. This will occur in the Luteal Phase and can remain for roughly two weeks. Experts in western medicine haven’t found any links yet but eastern medicine practitioners believe it is a result of hormonal imbalance.

Illustration of an angry woman with clenched fists and a frustrated expression.
Illustration of vegetables, steak, roast chicken, and eggs.

Hormone Shifts to Remember

Illustration of the limbic system in the brain alongside an estradiol molecular structure, with labels indicating their relationship to cognitive function and hormonal influence."

Menstrual Phase - Low levels of estrogen AND Progesterone

Follicular Phase - FSH increases, then decreases to trigger one follicle to ripen and release an egg. Estrogen then rises Ovulation Phase

LH and FSH increase sharply to release an egg

Luteal Phase - FSH and LH decrease and initial progesterone and estrogen levels increase to prepare for pregnancy, if no pregnancy occurs all hormone levels drop

Illustration of a concerned woman with a ponytail examining a pimple on her face
Illustration of a person running on a treadmill

Know your Hormones

Estrogen - It is actually a group of hormones. It is responsible for regulating the menstrual cycle. Responsible for the development and maintenance of female sexual characteristics and reproductive health. The main sources of estrogen are the ovaries, adrenal glands and fat tissues.

Progesterone - a steroid hormone that aids in the functions of menstruation and pregnancy, preparing the breasts for breastfeeding. Produced by the adrenal cortex, the ovaries, the ovarian corpus luteum and the placenta

Testosterone - The ovaries and adrenal glands produce testosterone, they are usually higher in the morning and decrease throughout the day. It largely controls the sex drive, low T means low sex drive for women, but also mood changes, muscle weakness, and increased body fat, high T can cause acne, blood sugar issues, excessive hair growth, infertility, lack of menstruation, obesity and PCOS

FSH - Follicle-stimulating hormone, plays a key role in sexual development and reproduction in both men and women. Produced by the pituitary gland. It’s functions include helping to control the menstrual cycle by triggering the growth of eggs in the ovaries preparing them for ovulation, sperm production. This hormone is low until puberty where its increase in volume triggers growth of breasts and body hair in girls.

LH - Luteinizing Hormone is a hormone that regulates the reproductive system and is produced in the pituitary gland. It triggers ovulation, the release of the egg from the ovary, levels rise quickly prior to ovulation and this monthly increase can help to indicate when pregnancy is likely to occur

Know When You’re Ovulating

Signs and symptoms of ovulation  

-Change in Basal Body Temperature – increase 0.5 to 1 degree 

-Change and increase in cervical mucous- from white and creamy to clear like an egg white 5-6 days leading up to ovulation

-changes in the cervix itself –softer, higher, wetter and more open than usual  

-Cramping/spotting  

-breast tenderness  

-increased sex drive  

Illustration depicting PMS symptoms and relief methods. Top left shows a couple embracing to signify comfort. Top right shows a woman with breast tenderness. Bottom left shows a woman experiencing abdominal pain. Bottom right features a diagram of the female reproductive system.

Tracking Ovulation

Fertile window = ~6 days each month ( five days before ovulations and one after) 

28 day cycles (most common) ovulation is day 14, 21-35 day cycles will vary  

Many factors take part in the accuracy of tracking naturally, from stress levels to illness,  

Ovulation Tracking Methods

Calendar Method  

Best for those with predictable cycles  

How to start: 

  1. Record the length of 6-12 menstrual cycles-take note, especially, of the length between the first day of one cycle to the first day of the next  

  2. Highlight the shortest and longest cycles  

  3. Take the shortest cycle(remember your cycle is from the first  day of one menstruation to the first day of your next menstruation) subtract 18 from it, this is the FIRST fertile day (if your shortest cycle is 28 your first fertile day would be 10) 

  4. Take your longest cycle and subtract 11 from it this will be your LAST fertile day. If your longest cycle is 34 days  your last fertile day would be 23. Your Fertility window is between day 10 & day 23. If your trying for a baby this is a good time to not use protection, if you don’t want a baby this is a great time to use all the precautions  

  5. Always keep your calculations up to date. 

 Cycle Tracking Apps  

IF counting isn’t your jam use a cycle syncing app such as  

Flo  

Clue period & cycle tracker  

Ovia: Fertility, Cycle and health  

These not only track your cycle but allow you to track your symptoms during each cycle, moods, sleep patterns, etc. 

Ovulation Predictor Kit  

These work by testing for LH Levels, since it surges up to 48 hours before ovulation, detecting this helps best predict. Similar to at home pregnancy tests ovulation tests require peeing on a stick to measure your hormone levels, you may need to test for several days (3-5 days before you think you may start ovulating) to pick up the surge

Track your basal body temperature  

Basal Body Temperature (BBT) is the temperature when your body is at complete rest. During ovulation this temperature raises by 0.4 degrees to 1 degree. You should track your temperature for a few months to determine a typical body temperature.  

Most accurate reading: 

1.Take your temperature as soon as you wake up, around the same time every day and BEFORE you get out of bed 

2. Make sure you’ve had at least 3 hours of uninterrupted sleep before taking reading  

3. Make notes of when you have had a fever or been generally unwell, drunk alcohol, been stressed, had a bad night’s sleep, overslept, or traveled in a different time zone. These can influence your BBT, potentially making less accurate readings.    

Track you discharge  

In the first half of your cycle your cervical mucous will be thick, white and dry (assuming there is no ailments tied to the reproductive system). Just before ovulation that mucous will turn clear and slippery similar to raw egg whites, this lasts roughly 4 days, a great time for unprotected sex  

Graphic explaining cycle syncing, highlighting lifestyle changes aligned with menstrual phases, including sleep habits, diet, and exercise. Features floral design and brand logo "Well & Free Co."
Graphic titled 'Who Can Benefit from Cycle Syncing?' with floral illustration, explaining that any menstruating women, especially those with hormonal imbalances like PCOS, PMS, PMDD, Endometriosis, and Thyroid issues, can benefit. It also helps with
Infographic about menstrual phase, days 1-5. Emphasizes low estrogen and progesterone, uterine shedding, low energy, cramps, mood swings. Suggests low-impact exercises like yoga, rest, self-care, and an iron-rich diet with foods like beef, poultry, f
Graphic titled 'Days 6-13 Follicular Phase' with information about hormonal changes, recommended exercises, and dietary suggestions such as high-intensity training and fresh, light meals. Includes leaf and floral illustrations.
Infographic detailing the ovulatory phase of the menstrual cycle, days 14-17. It explains increased LH levels, suggests HIIT and spin exercises, and recommends a diet with sweet potatoes and avocados. Emphasizes fertility peak, estrogen increase, and
Infographic explaining the luteal phase of menstrual cycle, days 15-28. Highlights include progesterone peak, PMS symptoms, and dietary advice for stabilizing blood sugar and reducing symptoms. Features tips on consuming healthy fats and magnesium-ri
Infographic titled 'Foods to Eat During Menstrual Phase.' It lists sources of heme and non-heme iron such as red meat, poultry, eggs, seafood, dark leafy greens, dark chocolate, and nuts and seeds. Decorative leaves and a meat package illustration ar
Infographic titled "Foods to Eat During (Pt. 1) Follicular & Ovulatory" outlining estrogen balancing foods, including lean proteins like poultry, chicken, turkey, eggs, seafood; complex carbohydrates for blood sugar regulation; whole grains such as b
Infographic titled "Foods to Eat During (Pt. 2) Follicular & Ovulatory." It lists vegetables like leafy greens and carrots; legumes such as beans and lentils; healthy fats including omega fatty acids, olive oil, avocado oil, nuts, and seeds; and fatt
Infographic titled "Foods to Eat During Luteal Phase" with suggestions to consume complex carbohydrates, high fiber foods, whole grains, starchy vegetables like bananas, potatoes, squash, and high magnesium foods like spinach, avocado, peanuts, almon
Infographic titled "What is PMS?" with an illustration of a flower-like design. It describes Premenstrual Syndrome, its symptoms such as mood swings, depression, anxiety, and irritability, and identifies individuals at risk, including those with high
Infographic titled "Hormone Shifts to Remember" detailing menstrual, follicular, ovulation, and luteal phases, with hormone levels of estrogen, progesterone, FSH, and LH, and decorative illustrations.
Infographic titled 'Know Your Hormones' with descriptions of estrogen, progesterone, and testosterone, explaining their roles in women's health and sources. Includes illustrations of leaves and a female silhouette with symbols.
Infographic titled "Know Your Hormones" with descriptions of FSH (Follicle-stimulating hormone), important in sexual development, and LH (Luteinizing Hormone), regulating the reproductive system. Includes minimal graphics of a female figure with geom