How to Start Cycle Syncing

I discussed what cycle syncing was in my last post, but now I’m sure you’re wondering how to get started. Here are my top 5 tips on how to live according to your cycle without overcomplicating things.

  1. Read Alisa Vitti’s “In the Flo” book. This book is what sparked my interest in women’s health and biohacking your hormones .It’s a fairly easy read and account of how women are neglected in terms of diet and exercise advice compared to men (which many studies are based on). *hard eye roll*
  2. Take up seed cycling. Seed cycling is eating sunflower seeds and sesame seeds during your luteal and menstrual phases (the week before and of your period) and eating pumpkin and flax seeds during your follicular and ovulatory phases. These seeds contain phytoestrogens and other specific micronutrients that support your hormones during these phases. It is recommended to eat these seeds raw and to consume 1-2 Tbsp/day. *more on this in an upcoming post
  3. Exercise according to each phase.
    • Follicular phase: cardio
    • Ovulatory phase: HIIT, weight lifting, circuits
    • Luteal phase: pilates, yoga
    • Menstruation: walking, restorative yoga (Yoga With Adrienne on YouTube has a killer Yoga for Women sequence that helps ease cramps!)

*Each phase fluctuates in estrogen and progesterone levels, ultimately providing different levels of energy. This guide can help you give your body the grace and movement it thrives off of during each phase. Note: afternoon workouts are best as to avoid spiking cortisol levels.

4. Eat more whole foods in general. If you read “In the Flo”, you’ll notice that nearly all of the foods recommended are whole foods. Whole foods contain more fiber, active enzymes, antioxidants, and micronutrients that support your reproductive and overall health. Aim to consume 2-3 fruits per day and 3-4 veggies/day, along with whole food proteins, healthy fats, and whole grains. *Those with PCOS or endometriosis should consult with a Registered Dietitian to set up a plan specific to their needs.

5. Eat or drink 1 fermented food per day! Good gut health impacts nearly every other bodily system. 80% of our immune cells are found within the GI tract. Eating healthy fats can result in glowing skin for our integumentary system, and a diverse microbiome encourages regular bowel movements. The list goes on and on. In relation to reproductive health, when gut health is rich in diversity, the estorbolome (what regulates estrogen) is also balanced and can maintain normal levels of this sex hormone. If the estrobolome is disrupted with dysbiosis (microbial imbalance) and inflammation, it strains its efficiency to maintain estrogen homeostasis.

Summary

Cycle syncing can be as simple or complex as you make it. I started out with these 5 changes listed above before diving into eating specific foods for each phase. With the stresses of everyday life, it can be difficult to take on new challenges and create new habits. Believe me, I know. Take on what amount is right for you, and remember, small changes add up!

What questions do you have? Leave a comment or message me on Instagram to discuss if you’d like. Happy syncing!

An Intro to Cycle Syncing

Hello! I realize that while I introduced cycle syncing on my Instagram account, I have yet to dedicate an entire post to it on my blog. For those of you who are not familiar, cycle syncing is coordinating your diet, exercise, and other lifestyle regimens along with your menstrual cycle and its 4 phase components (follicular, ovulatory, luteal, and menstrual). The idea is to “balance” your hormones in order to create homeostasis throughout your body, lessen unfavorable side effects (such as mood swings, cramps, headaches, etc.), and optimize your energy and potential!

Did you know that hormones affect more than just your reproductive system? Hormones are what control our appetite, metabolism, blood sugar, blood pressure, and many other bodily functions. They are essentially chemical messengers that activate other activities within the body, which is why it is so important for them to be produced and secreted within their appropriate levels. Diet and exercise can help with this, hence, cycle syncing.

“Cycle syncing” is a term that was coined by Alisa Vitti, author of Woman Code and In the Flo. She is a functional nutritionist, Holistic Health Counselor (HHC), and member of the American Association of Drugless Practitioners (AADP). In other words, she knows her stuff. Alisa is the founder of FLOLiving and runs a virtual practice. She, in conjunction with other women’s health practitioners, have initiated this liberation and revolution of women speaking freely and openly about their cycles and hormones. We should be encouraging one another to live in sync with our bodies and cycles.

Does cycle syncing work?

While there are no specific studies on cycle syncing as a cohesive practice, eating specific foods and altering the type of exercises done in accordance with your menstrual phases has shown promising results. For example, ground and raw flaxseed meal contains phytoestrogens that have shown to reduce the risk of breast cancer due to its mild estrogenic effects. In addition, multiple studies have been done in relation to exercise and the menstrual cycle. While there are not always significant differences between phases, the mid-luteal (the week leading up to your period) has displayed a decrease in performance in the heat among athletes.

The short of it is that cycle syncing is still being researched as a tried and true practice; However, a healthy and balanced diet along with a change in various exercises isn’t going to harm anyone in the meantime. With that said, please work with a professional while changing your diet if you have a medical condition or if you are looking to lose weight or balance your hormones.

I hope you enjoyed this quick snippet of an intro on cycle syncing! Stay tune for detailed info on my next post “Cycle Syncing 101”.