Cycle Syncing 101: Everything You Need to Know About Working With Your Cycle
Written by Maggie McDaris, RD, CCWS
Introduction: Harnessing Your Hormones Like a Boss
Let’s talk about living your best life by working with your hormones rather than treating them like uninvited guests who ruin the party. If you’ve ever felt like a superhero some days and a potato on others, welcome to the reality of hormone cycles. Spoiler alert: It’s not just "in your head." Your hormones play a massive role in your energy, mood, and ability to crush your to-do list.
Now, imagine for a moment that instead of feeling like your body’s working against you, you could flip the script and actually make your menstrual cycle your productivity secret weapon. That’s where cycle syncing comes in. If we understand how our hormones ebb and flow throughout the month, we can use that knowledge as a superpower to thrive in everything from work to workouts. Forget trying to "power through" every day like it's the same — it’s time to work smarter, not harder, and embrace hormone-driven productivity.
What Is Cycle Syncing?
You’ve probably heard the term “cycle syncing” floating around wellness circles, but what does it actually mean? Let’s break it down.
Cycle syncing is the art of aligning your lifestyle, diet, workouts, and even work tasks with the different phases of your menstrual cycle. Yes, you read that right — syncing your tasks with your hormonal cycle can help you hack your productivity and wellbeing, all while giving Mother Nature a nod instead of fighting her.
The term was coined by Alisa Vitti, a functional nutritionist and women’s hormone expert, in her book WomanCode. She popularized the idea that you could optimize every aspect of your life based on the natural rhythm of your cycle. Think of it as biohacking, but instead of focusing on Silicon Valley-style productivity tricks, we’re focusing on your internal hormonal landscape.
How Does It Work?
The menstrual cycle is made up of four phases (menstrual, follicular, ovulatory, and luteal), and during each one, your hormones (primarily oestrogen and progesterone) shift dramatically. Instead of trying to be at peak performance all the time — which is just not how human biology works — you can plan different types of tasks based on which hormones are running the show.
Menstrual Phase (Days 1-5): Oestrogen and progesterone are at their lowest, which means your energy is probably in the gutter. This is your introspective, reflective phase. Do the planning, rest, and recalibration. Think of it as the "retreat" phase for your brain as stress resilience is likely to low.
Follicular Phase (Days 6-14): Oestrogen is on the rise, which means you’re likely feeling energized, creative, and ready to tackle the world. This is the time for brainstorming, starting new projects, and thinking big. Your productivity will feel like it's on steroids (because it basically is, hormonally speaking).
Ovulatory Phase (Day 14-ish): Oestrogen peaks, and you’ll be at your most confident, sociable, and assertive. Want to nail that presentation or crush an important meeting? Schedule it for now. You'll be at the top of your game.
Luteal Phase (Days 15-28): As progesterone rises and oestrogen drops, your energy slowly tapers off. This is your time for getting into the nitty-gritty, checking off your to-do list, and wrapping up projects. Things might feel a little slower, but your attention to detail is sharp.
Cycle syncing for work means scheduling tasks based on these phases. You’re not going to want to run a marathon (literal or metaphorical) during your period, and you're likely not going to want to dig into paperwork when you're ovulating. Align your workload with your cycle, and watch your productivity skyrocket.
What are the practical applications of Cycle Syncing?
Now that you know the basics of how cycle syncing works, let's get into some of the practical applications. How can you apply this to your daily life beyond just work? Cycle syncing is a lifestyle, and it extends to everything from your diet to your fitness routine. Here’s how to make it work for you:
1. Diet
Your hormonal fluctuations impact how your body digests and craves certain foods. Cycle syncing your diet means eating to support your hormones during each phase.
Menstrual Phase: Focus on iron-rich foods (hello, spinach and red meat) to replenish what you’re losing and combine those with foods high in Vitamin C to increase absorption. Warm, nutrient-dense foods like soups and stews are a great way to do this. Your body needs comfort, and yes, that includes chocolate — as long as it’s dark and full of magnesium.
Follicular Phase: Your energy is high but your appetite may be low. Look for light, nutrient-dense foods to make sure you’re properly fueled. Think fresh, vibrant salads, lean proteins, and lots of healthy fats. Seeds and fermented foods will help your body balance rising oestrogen.
Ovulatory Phase: Your metabolism is working optimally, so embrace a balanced, colorful diet. Choose high-fibre foods and protein in the form of fatty fish to support your hormone health and extend your energy boost. Hydration is key, too — you’ll need it with all that extra sociability.
Luteal Phase: Cravings hit hard here, but they are just your body's way of telling you something! Opt for more complex carbs to keep your blood sugar stable, and look for foods high in B-vitamins for energy support as well as Vitamin E to help inhibit prostaglandins and combat PMS symptoms.
2. Fitness Workouts
Why do we think we have to work out at the same intensity every day? Here’s a pro-tip: You don’t.
Menstrual Phase: Rest, rest, and more rest. Gentle yoga or light walking will suffice, but don’t push yourself. Your body’s in recovery mode.
Follicular Phase: Go hard. You’ve got the energy to crush high-intensity interval training (HIIT), cardio, and weightlifting. Push yourself and take advantage of your increased endurance.
Ovulatory Phase: Peak energy = peak performance. Go for that personal best at the gym or hit up a spin class. You’ll feel unstoppable.
Luteal Phase: Time to slow it down. Moderate workouts like Pilates, yoga, or strength training will help you maintain fitness without burning out. Think longevity over intensity.
3. Lifestyle Choices
Cycle syncing extends to how you manage stress, socialise and even sleep.
Menstrual Phase: Time for self-care, solitude, and reflection. Don’t push yourself to be super social. It’s okay to say no and recharge.
Follicular Phase: Your brain is a sponge right now, so it’s the perfect time for learning new things or taking on a new hobby.
Ovulatory Phase: This is your extroverted phase. Schedule networking events, date nights, or group activities. You’ll thrive in social situations.
Luteal Phase: As you wind down, focus on routine and stability. Implement stress management techniques like meditation or journaling to keep emotions in check.
Some caveats to Cycle Syncing worth considering
Before you go fully off the rails with cycle syncing, let’s talk about the situations where things might get a little tricky. If you're on hormonal contraception for example, your body isn’t following a typical cycle, so syncing might not be as straightforward. We’ll be sharing more on the impacts of contraception on Phases in subsequent blogs - check back later!
The same goes for women in perimenopause, where cycles can become irregular, making it hard to track phases consistently. But hey, that doesn’t mean you can’t apply the general principles — just be aware of the limitations.
And of course, we are all different. And other factors, like sleep, stress, well even the colour of the sky can have big impacts on our mood and energy. So apply cycle syncing as a useful sidekick, but never forget to stay in touch with your body.
Conclusion - cycle syncing is an important part of your thriving toolkit
Cycle syncing is a powerful tool for maximizing your work productivity and wellbeing. By aligning tasks, diet, workouts, and lifestyle choices with your hormonal phases, you can stop swimming upstream and start thriving in every area of life. So next time you feel like your productivity is in a slump, ask yourself — are you working with your hormones or against them? Adjust accordingly, and watch your life change.
We believe that hormones are a superpower. You can use your cycle to live a more productive and successful life.
Phase can show you how.
P.S. Everyone's experience with menstruation is unique, so you might notice that your energy levels don't always match the typical patterns described above.
How you feel during each phase can also vary from one cycle to the next. It's important to observe and adapt to your body's signals, as your personal experience may differ.
