Cycle Syncing 101: What It Is And How to Start

Welcome to your crash course in cycle syncing.

Aka, how to actually work with your body instead of feeling like it’s working against you 2 weeks out of the month.

Whether you're brand new to this or you keep hearing about "luteal this" and "follicular that" with no idea where to start, this guide is for you.

What is cycle syncing and does it actually work?

Cycle syncing is the practice of adjusting your food, workouts, social life, and self-care based on where you are in your menstrual cycle. It’s about understanding your hormonal shifts so you can support your body rather than push against it.

Some benefits include:

How do I know what phase I'm in?

The menstrual cycle has four phases:

  1. Menstrual (bleeding)

  2. Follicular (post-period, rising energy)

  3. Ovulation (mid-cycle, peak energy)

  4. Luteal (pre-period, lower energy)

If you know when your last period started, you can use that as Day 1 and count from there. Apps help, but even a calendar + notes app combo works just fine.

Already want more of the details?

Check out the Ultimate Cycle Syncing Guide.. it’s the deeper version of this blog post, packed with everything you need to sync your cycle without losing your mind.

The Breakdown: Eat, Move, and Plan by Phase

🌿 Menstrual Phase (Days ~1–5)

  • Eat: Warm, iron-rich, anti-inflammatory foods (soups, lentils, dark leafy greens)

  • Move: Rest, stretch, yoga, walking

  • Plan: Reflect, journal, rest. Cancel stuff if you want to. You’re allowed.

✨ Follicular Phase (Days ~6–13)

  • Eat: Fresh, light foods (salads, smoothies, grains)

  • Move: Try something new! Cardio, strength training, dance.

  • Plan: Brainstorm, start projects, schedule social plans

💛 Ovulation Phase (Days ~14–17)

  • Eat: Raw veggies, fiber, zinc-rich foods (quinoa, tofu, berries)

  • Move: High intensity, group workouts

  • Plan: Network, batch content, flirt, pitch, perform

🌾 Luteal Phase (Days ~18–29)

  • Eat: Warming complex carbs and magnesium-rich foods (sweet potatoes, bananas, dark chocolate)

  • Move: Slow strength, pilates, walks

  • Plan: Wrap things up, check in with yourself, start saying no

Do I have to change everything to start?

Absolutely not. In fact, it can be better when you don’t. Start small:

  • Pay attention to your energy

  • Notice your cravings and mood shifts

  • Try one habit per phase (like walking instead of lifting during your period if that feels better)

Tiny tweaks = big impact over time.

How to Start Cycle Syncing in 2025

  • Start by tracking your cycle

  • Note how you actually feel each week

  • Pick one area to sync first (food, movement, or mood)

  • Keep it flexible. You’re not failing if you skip a phase

Cycle syncing is about working with your body, not bulldozing through everything. You don’t need to do everything at once. You don’t need to have a perfect cycle. Just start listening.

If you want to dive deeper, grab your Ultimate Cycle Syncing Nutrition Guide to learn exactly what to eat in each phase of your cycle and start feeling more balanced, energized, and in sync.

PSA:
Your freebie stash is waiting.. tracker, cheat sheet, 30-day challenge.

 
 
 
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