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!

Cocokind Morning Mocha Latte

Cocokind Morning Mocha Latte

I have been using Cocokind skincare products for over a year now. It is a woman-owned business that provides affordable, sustainable, non-toxic, and all-natural products. I love it, and the products themselves work really well with my acne-prone skin. They recently just released a beauty beverage line, including a morning mocha latte, detox chlorophyll tonic, and a sleep c tonic.

Naturally, I had to try at least one of these beauty powders! I decided to order the morning mocha latte to substitute my daily caffeine fix. I was really impressed with the ingredients in the mix, and I held great confidence in what this product could do for my well-being, energy, and to help eliminate my afternoon crashes.

Here is my full review on the morning mocha latte’s texture, flavor, nutrition profile, and cost, among other things. 🙂

Texture: 9/10

The texture is smooth and dissolves easily when mixed with a hot liquid. I used oat milk the first time I made this beverage and almond milk the second time I prepared it. I preferred the oat milk consistency and taste paired with the powder. I knocked one point off because the powder itself doesn’t thicken the milk when mixed. I like my hot cocoa-like drinks a little thicker in consistency, but that’s just me. The consistency mimicked the milk I used, so if you prefer a thicker drink, I would recommend steaming and frothing your milk or using a thicker milk like coconut.

 

Flavor: 8/10

The flavor is that of a mild hot cocoa with a hint of cinnamon- very good, but I wish it had a little bit more of a kick to it somehow. You mainly detect the alkalized cocoa powder, so I can see someone who needs a sweeter version adding their sweetener of choice. I’ve also read reviews of customers mixing this in their coffee, but for me, that defeats the purpose of drinking it in the first place. I deducted two points- 1) because I wanted the flavor itself to be richer, and 2) I wish the flavor profile was a touch more complex in what ingredients you could recognize.

 

Nutrition Profile: 10/10

Calories: 15 calories/packet- minimal addition to your daily caloric intake

Fat: 0g/packet–can’t argue with that! If you do want to incorporate a healthy fat with this to promote satiety (fullness), I recommend whole fat, organic heavy cream.

Carbs: 2g/packet– minimal

Protein: 1g/packet– insignificant

Fiber: 0g/packet

Added sugars: 0g/packet– yes honey! without the sugar 😉

*Plus, 8mg calcium + 115mg potassium 🙂

Here’s a screenshot of the ingredients:

Screen Shot 2020-08-08 at 3.52.21 PM

These ingredients are fire! Vegan-friendly too. Seriously, you can’t get much better than this for a morning beverage mix. Cocoa contains flavanols, antioxidants that help reduce oxidative stress + ashwagandha, which is a well-known adaptogen that also fights stress while providing a steady flow of energy. I am surprised that between the chicory root powder, chia flour, and beta glucan that it did not amount to any grams of fiber per packet. It must be the serving size. Ginkgo is great for memory and brain function, so that + the ashwangandha is a great caffeine-free alternative to coffee or caffeinated tea. Last but not least, cinnamon promotes a healthy metabolism and has anti-inflammatory properties.

 

Cost: 10/10

You can buy a 15-pack of single serve morning mocha lattes on cocokind.com for $22.00. That’s roughly $1.47/packet. I’ll take that as extremely affordable and a money saver considering most of our fancy coffee, lattes, and teas cost more than that. Ami right? Free shipping is offered for purchases over $50.00.

P.S. Cocokind also offers this product in a 30oz container. It’s only $30, so $1 per serving, but it is currently out of stock because of it’s obvious popularity!

Overall Score: 9/10!

I swear I’m not planning to give all of my product reviews a 9/10 every time. I give honest reviews and opinions for each, and it just so happens that they live up to my expectations in these 4 categories. I must add that this beverage made me feel calm, alert, and energized after drinking it. I will definitely use it as a beverage replacement once I drum up the courage to try a week caffeine-free. It’s the PERFECT caffeine-free afternoon pick me up beverage too.

You must also check out Cocokind’s first and primary skincare products! They are all-natural, sustainable, non-comedogenic, and sensitive skin friendly. SO affordable too! I love them. Oh, and did I mention, female owned?!

Happy drinking!