Why is everyone talking about cycle syncing?

Cycle syncing is creating quite a buzz on social media lately, but what does it really mean? And is it something you should consider? Let’s break it down.

What is cycle syncing?

Cycle syncing involves aligning your lifestyle—especially your diet and exercise—with the phases of your menstrual cycle. By adjusting your activities to match your hormonal fluctuations, you can potentially enhance your health, physical performance, and weight loss results.

There are numerous ways to approach cycle syncing, but often, the internet makes it overly complicated. If you're interested in trying it out, let’s simplify it.

Follicular Phase

The follicular phase begins on the first day of your period and continues until about halfway through your cycle. For a 28-day cycle, this phase spans from Day 1 (the start of your period) to Day 14.

Diet: During this time, you’re more insulin sensitive. Increasing carbs and lowering fat may be beneficial.

Exercise:

• During your period: You might experience lower energy levels, so consider easing up on your workouts.

• Post-period: As your energy levels rise, it’s an excellent time to ramp up your workout intensity.

Luteal Phase

The luteal phase covers the latter half of your cycle, leading up to your period. In a 28-day cycle, it starts on Day 15 and continues until Day 28.

Diet: In this phase, you become more insulin resistant. Increasing fat and reducing carbs can be advantageous.

A perk of the luteal phase: Your basal metabolic rate increases, burning an extra 100-300 calories daily, which can aid in weight loss if cravings are managed.

Exercise:

• Ovulatory Phase (Day 15-17): Your peak energy and libido make it ideal for high-intensity workouts.

• Luteal Phase (Day 18-28): As you approach your period, mood and energy fluctuations might require more rest or lower-intensity exercises.

Summary

Diet:

• Follicular Phase: Higher carbs, lower fat

• Luteal Phase: Higher fat, lower carbs

Exercise:

• Decrease intensity during your period and increase it once your period ends.

  
  

Should you try cycle syncing? 

Many people find cycle syncing beneficial for managing symptoms and boosting energy, but it’s not a one-size-fits-all solution. Experimenting to see how your body responds can be useful. For personalized advice, especially if you have specific health conditions, consulting a healthcare professional or registered dietitian is recommended.

As for me, I’ve had great success with diet cycling, seeing fantastic results by adjusting my workouts and nutrition around my cycle! However, that does not mean you have to cycle sync in order to see results - I have many clients who do not use this approach and have seen great weight loss results.

One caveat about cycle syncing:  it does require a bit more planning for both diet and exercise. If that added complexity doesn't appeal to you, skip this approach.

Interested in tailored advice or learning more about cycle syncing?

If you’re looking to lose weight, optimize your hormones, and put an end to yo-yo dieting, I’d love to help you get there. Apply for my 1:1 Nutrition and Fitness Program today to receive personalized guidance and support tailored to your unique needs and lifestyle! To learn, more click the link below.