In the last 3 years, I’ve made some pretty particular changes to how I plan my workouts, meals, social events, and even work commitments: based on tracking my monthly cycle and the changing hormones that come with each phase. Before you go any further, please note that I am not a doctor nor am I even close to being an expert on hormones. However, I’ve learned a great deal about my body and it’s truly empowered me so much that I felt I was doing a huge disservice to my friends and followers by not speaking more about it! So let’s do this thing!
Normalize and educate
As young girls, we learn about our periods, sure, but were you ever taught about the 21-30 (give or take) other days of your monthly cycle? Do you know what hormones are dominant during each part of your month? What foods might best support you during each of these times? Or what workouts might make you feel best in your body while you’re bleeding, in your follicular phase, during ovulation, or in the luteal phase? I certainly didn’t hear about any of this growing up and the more I learn now, the more frustrated I get with how taboo women’s cycles are and the stigma surrounding female hormonal fluctuations.
Not to mention there’s been a major lack of research done on women in medicine, as many clinical trials (especially before 1994) excluded women subjects. It’s almost like we are set up for failure, set up to feel shame about “that time of the month,” with little to no guidance on how to improve the symptoms of PMS…symptoms that I was taught were normal and “just a part of being a woman.” But I’ve got some news: debilitating cramps, changing your tampon or cup every hour or two, headaches, fatigue, irritability, and other uncomfortable symptoms that can come with your period are common but not necessary. These symptoms are your body trying to let you know that something isn’t right, that your hormones aren’t in balance. Our periods are kind of like a report card for how well we’ve been treating our bodies (from what we eat, to how we move and sleep, to how well we de-stress and the impact of the environment we’re in).
I’m determined to partake in the movement that people like Dr. Jolene Brighten, Dr. Stacy Sims, Nicole Jardim, and Alisa Vitti are leading — to listen to and learn as much as possible about our bodies, to normalize menstrual cycles, and to educate not only girls and women, but boys and men, on how the menstruating body works. These brilliant ladies have helped me understand that our periods are a woman’s fifth vital sign; they tell us as much about the status of our health as our blood pressure, pulse, temperature, and respiration rate do. As Dr. Sims notoriously states, “women are not small men” and thus should be training differently to work with our changing hormones, while using whole foods nutrition to support these changes throughout each phase of the month.
A must watch video by Dr. Stacy Sims!
At least half the damn population experiences periods and our survival as a species depends on them. It’s time to stop the shame and disgust over this normal, incredible process that brings life into the world. It’s time to understand the science and use this knowledge to be our own doctors, because so often our western medicine doctors are just giving us prescriptions like birth control (haven’t heard? it’s pretty toxic) and pain meds to mask our hormonal symptoms rather than dealing with the root cause of the imbalance in our body. I’m sick of hearing about young, healthy women nearly dying from being on the pill for years. There are serious side effects associated with hormonal birth control, as it suppresses our natural hormones and depletes a lot of our vital nutrients, such as magnesium, zinc, and B vitamins. I’m so glad I made the choice to come off the pill a few years ago, though I understand why some might still be using hormonal contraceptives.
Truth is, I initially sought out more information about female hormones as I came off of birth control (that I had been put on at age 18 for acne) and was dealing with irregular periods and digestive & skin issues. The pill never “fixed” my acne and I can see, in retrospect, that it made my PMS symptoms much worse, especially depression and moodiness. After I went off the pill, my period was irregular and my acne got more severe than ever. I now know this is referred to as “post-birth control syndrome,” PBCS for short, and though it was a confusing and upsetting time for me, I’m grateful that it led to digging deeper into hormones and female health.
Hormones 101
Okay, so let’s cover some basics before we dive into the essentials of cycle syncing. Hormones are chemical messengers secreted by the 10 endocrine glands in our brain and body and they travel through our bloodstream to different target cells. Hormones play a critical role in many vital physiological processes such as growth, reproduction, metabolism, digestion, sleep, muscular activity, and stress and mood regulation, to name a few. They basically allow our organs to communicate with each other and our tissues.
There are at least 50 different hormones and they are separated into 2 types: steroid and non-steroid hormones. Steroid hormones are located inside cell membranes and they are made from cholesterol (specifically LDL), explaining why we need dietary healthy fats to produce and balance these hormones…and a big reason why low or no-fat diets aren’t really cool anymore. These steroid hormones are mainly sex hormones, ones that you’ve likely heard of: estrogen, testosterone, progesterone, pregnenolone, DHEA, and cortisol.
In contrast, our non-steroid hormones are water soluble so they have to hang out on the surfaces of our cells; they are made of amino acids and they bind to receptors on the cell membrane to get activated. These include hormones such as: thyroid hormone (like T3 and T4), insulin, leptin, and oxytocin.
All of our hormones work together and are necessary for proper functioning. It would take a book to go over all of them so we’re only going to get vaguely acquainted with a few of the steroid hormones I’ll be talking about today:
Pregnenolone: Dr. Brighten refers to this one as the “mama hormone” in her recent book “Beyond the Pill” because it makes all the other steroid hormones. Pregnenolone can’t stand alone though, it requires other hormones like thyroid hormone for synthesis.
Estrogen: A hormone you’re probably familiar with because its job is to build up our uterine lining to make a hospitable home for a fertilized egg. Estrogen is responsible for your lovely curves, supple skin, and changing cervical mucus/discharge; it’s also pivotal for our cognitive, cardiovascular, and bone health (estrogen production drops with age, which is why post-menopausal women are more likely to experience brain fog and bone health decline).
Progesterone: A hormone I didn’t know much about until recently, progesterone is wonderful in that it counters the effects of estrogen — it keeps us calm, reduces anxiety, and helps us sleep! If you are notoriously weepy, irritable, anxious, and not sleeping well before your period, you likely aren’t producing enough. It plays a key role in a healthy pregnancy and can help you use fat for energy, help your cells use thyroid hormone, and help protect your bones, breasts, and uterus.
Testosterone: Not just for males! Though we have less of this one, we still need testosterone for strong bones, a quick wit, better mood, motivation, confidence, and energy. Too much of any hormone is an issue but high androgens (like testosterone) can produce less than ideal symptoms in women, such as oily skin and acne, hair in unwanted places like the face, chest, or tummy, and loss of head hair.
Follicle stimulating hormone (FSH): produced by the pituitary gland, FSH stimulates the growth of the ovarian follicles which helps prepare for ovulation, when your ovary releases an egg.
Luteinizing hormone (LH): also produced by the pituitary gland, LH triggers ovulation and the development of the corpus luteum (which is the mass of tissue that secretes progesterone & then disintegrates if the egg isn’t fertilized, thus causing your period).
Cortisol: This dreaded “stress hormone” that you’ve probably heard leads to belly fat isn’t all bad — it assists in immune health, as well as regulating blood sugar and pressure.
Now that we have a few foundational terms laid out, let’s get a visual of how these hormones are released throughout a regularly-cycling woman’s month:
Source: Clue
Before we go into the specifics of each phase, I have to emphasis how important it is to keep our blood sugar levels stabilized in order for our hormones to be balanced. To do this, ensure that you’re eating protein, fiber, and healthy fat with each meal and snack, as well as having food regularly, around every 3-4 hours while listening to your hunger cues. When we eat carbs and sugar alone, a lot of insulin must be released to deal with the high circulation of glucose (sugar) in the body and it causes a spike and crash effect. These glucose and insulin spikes can disrupt ovulation, thus preventing not only ovulation but also the production of progesterone after it. No progesterone leads to estrogen dominance and symptoms like emotional instability and irritability, heavy, painful periods, bloating, weight gain (especially in the hips, butt & thighs), headaches, and brain fog. Let’s try to stay away from that! If you’re already experiencing those symptoms, take a look at your diet and try to implement some of the cycle syncing strategies below!
how to cycle sync
To cycle sync, the first thing you’ve got to do is track your cycle. You can go the old school route of tracking it on the calendar or…get you an app that will do it for you. I highly recommend using an app! In the past I’ve used MYFLO and FitrWoman but there are endless tracking apps and you can also set it up on your Apple Health app if you have an iPhone! I’m happy Garmin Connect integrated it into their app so that I can just check in there when I sync my Garmin watch and look at my workout and sleep stats. Most cycle tracking apps allow you to input your symptoms as well and many give advice on how to fix those issues.
Basal thermometers and examining cervical mucus (discharge) are also great tools to use in conjunction with charting your cycle on a calendar or app for a natural birth control method. These are part of the fertility awareness method. Basal thermometers especially can help you pinpoint which exact day(s) you’re fertile so you can conceive or prevent pregnancy.
Alright, so now that you’ve downloaded your cycle tracking app (wink wink), let’s talk about your typical month. You technically have 2 parts to your cycle: follicular and luteal.
Follicular phase, days 1-13: pituitary gland releases follicle stimulating hormone (FSH) which stimulates follicles in one of the ovaries to mature. Lasts from the start of your period until ovulation.
Luteal phase, days 14-28: prepares the uterus and body to accept a fertilized egg or to start the next cycle if pregnancy doesn’t happen. Lasts from ovulation until your next period.
You also of course have your period, when bleeding occurs, and ovulation, when an egg is released and you are fertile. That’s 4 phases and they are often likened to the 4 seasons, as our hormones and energy ebb and flow, similarly to the earth’s seasonal cycle. The average cycle is 28 days long, but anything between 21 and 40 days could be considered normal, so don’t get too hung up on the numbers if yours are a bit off from those below. It’s also important to note that no 2 bodies or cycles are the same! What works for me during one phase might not be your jam and your energy levels throughout the month might be somewhat different than mine or someone else’s.
A quick version of all the details below
Days 1-7, Menstrual Phase:
Your cycle starts on day 1, when you first bleed, and lasts for about 5 to 7 days (give or take, though if your periods are less than 3 days or more than 8, something’s probably up!) This phase is considered to be part of the follicular phase as well.
ENERGY: Maybe you’ve noticed that you prefer more alone time during this time, your energy is low, and perhaps you are lacking motivation. This is perfectly normal, as your testosterone & estrogen are at their lowest levels. This could be seen as your “winter” season. Just like during the cold winter months, you may feel compelled to stay home more and hibernate during this first phase. I love to journal, meditate, and read during my period and try to limit social activity if I can.
FOOD: Your uterus prefers warming foods while bleeding, like soups, stews, and warm spices — warm foods can reduce uterine contraction caused by prostaglandins, thus easing intense cramps. Too much inflammation in the body increases prostaglandins so it’s crucial to eat anti-inflammatory foods all the time!
Some supplements I take all month to help minimize cramps include B vitamins, omega-3 fatty acids, and especially magnesium bisglycinate (I up the dosage to 400mg a couple days before my period - this kind of magnesium is amazing for sleep too!). Ginger and turmeric are super anti-inflammatory and awesome to add in during this time, in food or tea form. If your cramps are severe, a ginger and/or turmeric capsule could be a great idea. I’ve also used a magnesium spray or ointment on my abdomen, as well as a heating pad or warm water bottle to ease cramps.
You are losing iron while bleeding, so ensure that you consume iron-rich foods such as leafy greens, seaweed, shellfish, kidney & soy beans, grass-fed beef, tofu, pork, eggs, mushrooms, turmeric, pumpkin seeds, beets, blueberries, and wild rice. Flax and pumpkin are your seed friends during this first half of the cycle (days 1-13). Flaxseed may help in estrogen production and the zinc in pumpkin seeds has been said to promote progesterone needed in the luteal phase…I’ll be doing a more in-depth ‘seed cycling’ post soon!
MOVEMENT: Every body is different so make sure you listen to yours! I find that I have lower energy and am better suited to do yoga, easy walking, pilates, lower-intensity strength training, or to just get some dang rest during this phase, especially for the first couple days. By day 3 or 4, I’m usually able to resume higher intensity movement and have even been known to achieve PRs (personal records) while bleeding, but that also depends on how well I’m nourishing myself and sleeping.
P.S. Oxytocin, the love and bonding hormone, can help reduce physical pain! Cuddling/physical touch and orgasms can ease cramps so…do what you want with that information ;)
Days 8-13, Follicular Phase:
This phase lasts between 7 and 10 days, until LH causes an egg to be released (ovulation). Your cervical fluid is getting wetter, likely looking a bit white and creamy.
ENERGY: Here you’ll probably start to feel a refreshing surge of energy, as your estrogen & testosterone slowly start to rise. It’s the “spring” season, as your body starts to prepare for fertilization. I enjoy setting intentions and getting creative during this time, often planning or starting new projects. You may be more open to ideas and experiences, so it’s a great time to add social events to your schedule! Brainstorming and problem solving abilities are at their highest.
FOOD: This is the phase in which I find myself “forgetting” to eat, as rising estrogen can suppress appetite. Focus on lean proteins and complex, fiber-rich carbs to fuel your higher activity levels and keep you fuller for longer. Your body is better able to utilize carbs for an energy source during this first half of the month (as opposed to better utilization of fat in your luteal phase, due to higher progesterone) so you can add more whole grains like oats, barley, buckwheat, ect. I usually eat more beans, lentils, peas, and raw or steamed veggies like broccoli, carrots, zucchini, celery, and lots of salad.
Lean proteins like chicken, as well as eggs, are my go-to meat sources during this phase. Clams, crabs, and trout are good seafood choices. Help your digestive system out by eating probiotic-rich, fermented foods like kimchi, sauerkraut, pickles, kombucha, and if dairy works for you, low or no sugar-added kefir and yogurt. Flax and pumpkin seeds are still the recommended seeds here.
MOVEMENT: As energy starts to rise, I find myself itching for sweaty cardio sessions and going harder with my strength training. I love lifting heavy or doing high intensity workouts, running, swimming, biking, power walking, and group exercise classes like dance, bootcamps, and Zumba! This is probably the best time to experiment with taking new classes and trying out ways to move, as you’re likely feeling more confident, social, and sexy!
Days 14-21, Ovulatory Phase:
Your shortest phase, usually only lasting between 16 and 32 hours! A surge of LH causes your follicle to burst open and release an egg into the fallopian tube so if you’re trying to get preggo, now’s the time. (And if you’re not trying to be preggo, take precautions!) You’ll notice a clear, egg-white consistency to your cervical fluid, as the thickness and elasticity helps sperm swim up through the cervix to conceive. This cervical fluid is also the reason you can get pregnant a few days of the month, despite only being fertile for about one day — sperm can live inside it for up to 5 or 6 days! That’s also why this phase is labeled days 14-21, though it’s considered to be part of the luteal phase.
ENERGY: Estrogen and testosterone are at their peak levels, so you should be feeling energized and social. This is your “summer” phase since you’re fertile, like the ready-to-eat crops and blooming plants in summertime. You’ll likely experience a higher libido and may find it easy to communicate your thoughts and feelings. You literally look your best, as we biologically become more attractive to increase the chances of conceiving, so it’s a great time to go on a date, schedule a job interview, ask for a raise, go to networking events, record a video for your Instagram or YouTube, ect.
FOOD: Since estrogen is still high, you may find your appetite continues to be a bit suppressed. Load up on cruciferous veggies like brussel sprouts and cauliflower and detoxifying greens like dandelion, chard, spinach, and cilantro to help flush out any excess estrogen. It’s a great time to try your hand at sprouting broccoli or alfalfa seeds: learn how to here! Salmon, tuna, and shrimp are full of protein and omega-3 fatty acids. Sunflower and sesame seeds may help boost progesterone during the second half of your cycle.
MOVEMENT: Though your personal energy levels may vary due to life events and sleep, you’ll likely still have a lot of energy for work outs during this phase. High-intensity workouts and group classes like spinning are awesome. And since it’ll likely be on the brain…sexy time ;)
Days 21-28, Luteal Phase:
This phase usually lasts between 10 and 16 days, making it the longest one in the cycle. Evidence suggests a14 day span is ideal for fertility, though again, it can vary. Your FSH and LH levels pointedly decline following ovulation, as estrogen and testosterone gradually decline. These dropping hormones remind me of the falling leaves in autumn, the season before winter/bleeding. If you have indeed ovulated, progesterone becomes the dominant player and it actually raises your basal temperature for the rest of the cycle. Your cervical fluid will no longer have that elasticity it did during ovulation, becoming stickier and blocking sperm.
ENERGY: The first few days of the luteal phase may not feel much different than ovulation/follicular phases, but as progesterone rises and estrogen/testosterone drop, you’ll probably feel less energized. Focus on completing tasks on your to-do list and organizing your space in preparation for nesting. Self care is especially important here too, so take some time to get a massage, do face masks, go to bed an hour earlier/sleep in, or do whatever else makes you feel pampered and cared for.
If you ovulated and progesterone levels are on point, you should experience calm, relaxation, and sleep should be great, as progesterone is often likened to Valium! If progesterone is not optimal, this is where those pesky PMS symptoms start showing up, particularly in the 2nd week of the luteal phase. Spotting, cramping, breast tenderness, anxiety, poor sleep, and headaches can be indicators that your progesterone levels are low.
FOOD: As you’re probably already aware, this is the time in which cravings can really start popping up. Adding in higher carb roasted veggies and getting lots of healthy fats can help control your junk food hankerings. Foods rich in B vitamins can assist in staving off sugar cravings: try some leafy greens (yeah, these keep showing up - basically we should be eating organic leafy greens all the time!), beef, liver organs, turkey, cod, flounder, navy beans, chickpeas, millet, brown rice, nutritional yeast, and sunflower & sesame seeds. B vitamin supplements could be considered, especially if you’re a vegan or vegetarian. Spirulina is my favorite for B vitamins.
As I said before, magnesium is a crucial mineral that can reduce PMS symptoms…it’s also behind your cravings for chocolate before your period! This is a great time to give in by eating a bit of magnesium-rich dark chocolate (70% or more). Avocados, salmon, halibut, and leafy greens (shocking!) are also high in the mineral. Magnesium bisglycinate is one of the few supplements that I take all cycle long, increasing the dosage during the tail end of my luteal phase and for the first couple days of my period.
MOVEMENT: The first week of your luteal phase is an awesome time to do strength training and moderate activities like jogging, biking, or swimming. You may find yourself struggling to be active in the days leading up to your period, so cut yourself some slack and consider lighter activities like easy bodyweight strength training, yoga, pilates, or simply walking.
P.S. Research shows that your pain tolerance is lower around days 23-28. If you can, plan any medical/dental procedures or pain-inducing appointments (I’m looking at you, Brazilian wax!) closer to ovulation, around days 13-17, when estrogen is highest.
P.P.S. Finding that your luteal phase isn’t even close to 14 days long? Or your cycle runs on the shorter side? Check out Nicole Jardim’s article here to learn how you can lengthen it! This could be especially helpful if you’re having miscarriages and/or are trying to conceive.
And finally, here’s my absolute favorite cheat sheet for grocery shopping through the month, thanks to Alisa Vitta, author of WomanCode and founder of Flo Living:
While I don’t always follow this food chart exactly, I make a lot of effort to support myself by including some of these foods during each stage. It’s also pretty amazing to see how my body will actually crave these certain foods during the phases, oftentimes without me even realizing I’ve jumped into a new phase. Similarly, I find myself gravitating towards specific types of movement throughout the month, without even paying attention to the phase I’m in.
Our bodies are so intuitive; if you listen to yours, it tell you what you need. In a lot of ways, we monthly bleeders are very lucky to have this cycle to tell us more about our health and how to support ourselves. Sure, our hormones might be highly sensitive to our environment and it might feel like BS that we need to follow “rules” to ensure that we stay balanced and pain-free, but it’s an amazing tool and guideline. We have so much power through our periods! Literally, the power is freaking life-giving!!! If you hate your period, I hope that learning the science behind it and your symptoms can help you learn to appreciate it and feel as badass as you should each time you get it. Our bodies are truly incredible! 💚
Do you know someone that could benefit from reading this post? Please share and help me continue to normalize conversations surrounding female health!