If you’re a lover of all things health and wellness, you’ve probably stumbled across the term “cycle-syncing” on your social media feeds. So, what exactly is this term that has been taking the women’s health side of the internet by storm? Clinical nutritionist Tris Alexandra Jarvis, BHSc defines cycle-syncing to be “a practice whereby you alter your diet and exercise routine (and even other lifestyle factors like your social calendar) around different phases of your menstrual cycle to support and optimize how you feel.”
Living by a man’s clock
Sure, all humans live by a 24-hour circadian rhythm. However, functional nutritionist and women’s hormone expert Alissa Vitti, HHC, AADP explains that women and men live by two different hormonal cycles in her book, In The Flo. Vitti explains that men live by a 24-hour hormonal cycle.
This day-to-day pattern of functioning sounds familiar, right? Society is collectively expected to live by this 24-hour hormonal clock, despite the fact that nearly half of the population doesn’t naturally function this way! Vitti informs readers that women live by a 28-day infradian cycle — a cycle that lasts longer than a day. She continues to explain that living by a man’s hormonal cycle is harmful to women, as it interferes with healthy hormone production.
The 4 Phases of your monthly cycle
Vitti explains that your monthly cycle begins with your Follicular Phase, which occurs right after your bleed ends and lasts from 7-10 days. During the follicular phase, your estrogen levels begin to rise, making you feel open to new experiences.
The Ovulatory Phase lasts from 3-4 days and is the second phase of your cycle, as explained by Vitti. The continuing rise in estrogen increases mental sharpness.
The third phase of your cycle is the Luteal Phase, lasting between 10-14 days. Vitti explains that your estrogen, progesterone, and testosterone levels reach their peak concentration and then plummet to their lowest levels right before your period begins. During this phase, your brain chemistry is optimized for detail orientation, making you inclined to bring projects to completion.
Finally, your cycle comes to a close with your Menstrual Phase, lasting from 3-7 days. Vitti informs us that hormone levels are at their lowest concentrations during this phase, calling you to look inwards.
How to cycle-sync
In In The Flo, Vitti states that it’s important to reduce stress throughout your cycle because “the chemicals released during times of stress interfere with your body’s production of estrogen, progesterone, luteinizing hormone, FSH, and prolactin”.
Vitti advises that it is best to start new projects during your follicular phase. She also suggests eating fresh, light foods during this phase; think eggs and avocados. On her website, Jarvis mentions that it is best to partake in intense workouts during this phase, such as HIIT and heavy weight lifting.
The ovulatory phase is the best time during your cycle to be more outwardly focused, as mentioned by Vitti. Incorporating cooling foods such as strawberries, salmon, and spinach is beneficial during this phase, as your body temperature is at its highest during ovulation. Jarvis shares that it is important to continue incorporating intense workouts into your exercise routine.
The luteal phase makes for a perfect time to set boundaries and say no more often. Unlike the first half of your infradian cycle, Vitti states that during the second half of your cycle, it is important to take time for self-care. Vitti adds that eating complex carbs such as sweet potatoes and brown rice are all crucial foods for stabilizing your serotonin and dopamine levels in this phase. Jarvis mentions that the luteal phase is a good time to start lessening the intensity of your workouts by walking and practicing yoga.
Last but not least, the menstrual phase is the best phase for scheduling time for analysis and review, as Vitti explains that low hormone concentrations allow for strategic thinking. It is important to increase your intake of protein and healthy fats during this phase, such as red meat and kale. Jarvis recommends continuing with slow exercises such as walking and pilates.
Benefits of syncing with your cycle
Cycle-syncing is a practice that is proven by professionals to aid women in improving their hormonal health and live in alignment with their body’s natural rhythms. In her book, Vitti informs readers that living in sync with your cycle helps you to build energy, build trust within your body, relieve PMS symptoms, and improve your overall health.
It is important for us women to honor our body’s powerful natural rhythms in order to bring more happiness, health, and fulfillment into our lives.
Happy cycle-syncing!
Can’t get enough of HC UMass Amherst? Be sure to follow us on Instagram, listen to us on Spotify, like us on Facebook, and read our latest Tweets!