2. Getting Familiar with Cycle Syncing

This episode was published on 9/18/23.

Episode Transcript:

Hello everyone and welcome to I’m Hormonal. This is a podcast where we talk about how to support our hormone health, menstrual health, and how to lean into cyclical living. If you want to start understanding the signals that your cycle is sending you then you’re in the right place. I’m Hormonal is here to share practical tips and information with you that will support you on your quest for hormone balance. My name is Bridget–I’m a functional hormone specialist and menstrual cycle coach, and I’m here to guide you along this journey.

Hello out there and welcome to I’m Hormonal for episode number two; this week we’re going to talk about cycle syncing. Cycle syncing is the practice of adjusting some aspects of your lifestyle to align with, and support, the four phases of your menstrual cycle. Some of these aspects are things like: exercise, rest, nutrition, social activities, and mood. Hand in hand with cycle syncing comes menstrual cycle awareness, which is the practice or habit of tuning into what your body is signaling to you throughout your menstrual cycle and just being aware of how you change throughout the four phases. This includes changes in things like energy levels, appetites, libido, and ability to focus; you’ll also start to note any premenstrual symptoms like cramps, bloating, migraines, and more. This is really just the tip of the iceberg.

I’m excited to talk about cycle syncing today because I think it’s so relevant to all of us who menstruate. But WHY is it important? And is it important that I’m aware of my cycle? To that, I would say that understanding the phases of your cycle and where you are within those phases is foundational to interpreting what might be going on with your hormones. It’s also important so that you can make some tweaks from phase to phase that will support some of the things that I mentioned a minute ago, like energy levels or PMS. Not mention how important it might be for you to understand your fertile window, depending on if you’re trying to avoid or achieve conception.

When I first started getting a grip on what was going on with my cycle, this is exactly where I started. It takes time but you’ve got to start somewhere, and what better time than now, right? In today’s episode, we’ll talk about some aspects of your health and cycle experience that you can start paying attention to so you stay in tune with your infradian rhythm. We’ll use that as the basis for understanding cycle syncing and we’ll talk through some practical adaptations or additions to your lifestyle that will help you align with your hormonal landscape. Ultimately, that’ll help you have more, sustained energy – plus if you have any PMS or other cyclical symptoms that you’re not too hot on, this will be the foundation for addressing and correcting those cramps or tender breasts or whatever it is that you’re currently blessed with.

With that being said–you’re in the right place and should stick around if you are someone who’s not super in touch with their cycle. Do you know off hand how many days are in your cycle? Do you have an idea of what day of your cycle you’re on right now? If not, no stress, but I hope you’ll find that this information is empowering and inspiring for you. If you are someone who is more familiar with this side of things, but maybe you’re preparing for pregnancy, or your energy is low–stick with me through this one.

As always, if you’ve got any questions about what I run through today then you can connect with me on instagram @bridgetwalton. Also, if you’re at home right now listening.. Or really, as long as you’re not driving… you can go over to the link in my bio and download a cycle syncing guidebook for free. I’ll go through that information and more, and I’ve got that free guide there for you to use as a visual reference and reminder moving forward. 

1. Winter

Alrighty–let’s dive into cycle syncing. For each phase, we’ll run through what you can consider when it comes to: food, cooking, exercise, rest, your mood, and what shift is happening with your hormone levels. Each phase is associated with a season of the year, so to start out the cycle is winter which correlates with the menstrual phase. 

Day one of your menstrual cycle is the first day that you have a full menstrual bleed (i.e. if you spot before your period really starts, then those days are not yet Day 1). This phase–winter, or the menstrual phase–comprises approximately days one through six of your cycle. Personally, my bleed does not last six days and yours might not be either–there’s definitely room for, and a need to, adapt the lengths of these phases to your own experience–but for our conversation today and to serve the masses, we’ll figure that winter lasts for six days. During this phase, hormone levels are at their lowest of the entire cycle. Estrogen and progesterone have dropped low low low, and that’s what has triggered the bleed to begin. 

Hormone levels and energy levels are going to trend together, so–not that this probably comes as a huge surprise–but you might be a little bit more tired during this time than you are during other parts of the cycle. You may be one of many lucky women who experience pain with your bleed, so perhaps you’re already inclined to stay closer to home and near a heating pad already. While cramps are very common and we’ve normalized them as a society, they’re certainly not normal and your expectation of your bleed shouldn’t be debilitating pain. If that’s your situation though, don’t worry, because there are a ton of ways that you can support your hormones to change that feature of your month. Learning about yourself and your cycle is step one on that quest.

Let’s talk about rest during your period. Prioritizing your sleep is important all month long, but especially around your bleed. If you can, it’s probably a good idea to schedule your early morning workouts or late evening dinner parties for later in the month. During your period is a good time to focus inward on reflecting or doing something creative with your energy. When it comes to exercise, low impact activities like walking, gentle yoga, stretching, or maybe an easy swim could be good options during your winter. Don’t get me wrong–you should do whatever you’re feeling up for, but no need to push yourself to the limit. 

Food and nutrition–let’s talk about what to consider here. I want you to think for a second about what you enjoy eating in the wintertime? What are the ‘standard’ meals and cooking methods that you see during that season of the year? Hearty and warm foods like soups, stews, and roasts are going to nourish your body during your bleed. Mineral-rich foods like fish, sea vegetables, red meat, mushrooms, beets and other root vegetables will help to replenish the nutrients that are lost during menstruation. Because estrogen is low during this time, you may be more sensitive to spike in insulin, so while having well-balanced meals is important all the time–it can be especially helpful to focus on during your bleed. When I say well-balanced, what do I mean by that? In this case, I mean focusing on a meal that isn’t lacking in protein or fat, but still ensuring that you’re getting high quality carbs–think quinoa and sweet potatoes moreso than Swedish fish or pineapple–to keep your blood sugar more stable, which will translate to more stable energy. Break out the decaf and mocktails during this phase, because caffeine and alcohol are worth passing on around this time.

One practical tip that I want to mention: I like to put a reminder on my calendar for when I expect the first day of my period to start. This way I’ve got a visual reminder literally in red on my screen that’s reminding me when she’s due, and this prevents me from overloading my schedule during that time just before and during my bleed when I know that I’m not going to want to do half of what I’ve booked myself for. 

To wrap things up, the moral of the story when it comes to your menstrual phase, winter, is to nourish yourself, to rest, take it easy, and enjoy this time of reflection.

2. Spring

So now let’s shift to the spring. Once your period is over with, or sometimes even before you’re totally done bleeding, you’ll notice that some of your energy is returning and you’re ready to get back out there in the world. You’ll head back to the gym, to go for some social outings or whatever it may be. At this point, your hormones–primarily estrogen–are increasing and your body is selecting a follicle to mature along with an egg, ultimately preparing you for a good strong ovulation. Because the follicle is being developed during this phase, this season is also known as the follicular phase. The follicular phase can be about seven days, give or take, so if we’re looking at this in a linear fashion then the menstrual phase was day 1 through 6, now the follicular phase is day 7 through 13. 

Much like the springtime part of the year, you will notice yourself starting to branch out and you’ll be more inclined to build and grow. You’re naturally more curious and open to setting goals for the cycle ahead. Once you’ve got the energy, get out and about–do some exploring and try new things. This might be a good time to go to a new group fitness class, and you’ll work your way up to higher intensity workouts as you move through this phase. 

Similarly, when it comes to rest, you may not need as much during this part of your cycle than during your bleed so if it feels good, set that alarm and get your day going early.

When it comes to food and nutrition, keep in mind things like healthy fats, zinc, and probiotics. Healthy fats and good cholesterol are important because they are the building block of sex hormones and you’ll be producing more estrogen and testosterone during this phase. Zinc is essential for many facets of your health, but also for a healthy ovulation. The better your ovulation is, the more progesterone you’ll release in the second half of the cycle, so focusing on supporting your body during this time will pay dividends throughout the rest of the cycle.

Towards the end of the follicular phase, you’ll start to notice cervical fluid which is a positive sign that you’re in a good place hormonally for ovulation. One tip to consider, and to take advantage of this season’s super power, is to use this time each month to plan ahead. I like to take a little looksie at my finances, to plan any trips or events that are coming up in the next month or two. If I do have any projects that I want to start, if it makes sense to wait then I’ll wait and initiate that planning until this part of my cycle. 

3. Summer

That brings us to the next phase which, you guessed it, is summer. This phase is also known as the ovulatory phase, and it consists of the few days surrounding ovulation. This phase lasts 3 to 5 days, which could be day 14 through 17 of your cycle. Again, know that there will be some variation depending on your unique cycle. Cycle syncing and menstrual cycle awareness are really about how you feel and what your experience is like–so remember that none of this is meant to be prescriptive, but it should be a framework to deviate from.

During this time is when your hormone levels are at their highest point of the entire cycle. Estrogen has climbed up high to prepare for ovulation and testosterone has risen as well. Because of these levels, you’re likely to feel more outgoing, sexy, and productive than other times. This makes sense because, naturally, during the fertile time of the month you’re going to be inclined to put yourself out there and meet folks in order to increase chances of conception. You’ll be at the top of your game when it comes to communicating during this time, and you’re also going to be the best at receiving critical feedback during this time. 

The ovulatory phase is a good time to do high intensity workouts; running, HIIT, spin… the works. It’s definitely worth mentioning though, that this is also the time when you’re most likely to get injured from a tear in a tissue, like tearing your ACL. So be careful and clear with your movements in order to avoid injury; maybe this is a good time to lift at the gym, using good form.

Your appetite may be less than at other times in the cycle, given that estrogen is high and that means that you’re less sensitive to insulin so your blood sugar levels are more stable. Don’t get me wrong–still focus on having balanced meals and prioritize stable sugar levels, but if you have caffeine or alcohol during this time then your body will do a better job of handling it than during or just before your bleed. This is a good time to eat more fresh foods, cool foods, and specifically antioxidant-rich foods like raw fruits and vegetables such as berries, citrus, bell peppers, and tomatoes. You may also find that you crave lighter, fresher foods during this time, like salads and sushi. 

Overall, when it comes to the summer, take advantage of the high energy levels and resiliency. For one practical tip, this is another thing that I like to put on my calendar so I’ve got a visual reminder of when I suspect I’ll be in this phase. I travel for work sometimes, do presentations and meetings and whatnot–and if it makes sense then I like to be able to schedule those sorts of communication-related activities during my ovulatory phase. 

4. Autumn

Alrighty–now onto the fourth and final season: autumn. Given that the ovulatory phase was approximately day 14 through 17, the luteal phase goes from day 18 to day 28. That makes the luteal phase the longest phase out of the four phases. This season is all about supporting the embryo that may have just been fertilized, right, so your body is focused on creating an environment in which that tiny nugget can flourish. Your body doesn’t “know” right away whether or not you’ve conceived so the 14 days after ovulation are the same either way. And just to clarify that statement, generally your period will begin 14 days after ovulation so as you’re learning about your cycle, you can backtrack from the first day of your period to determine on which day you ovulated. Anyway, estrogen and testosterone are on their way out of your system and progesterone is climbing up. 

Progesterone is going to help keep you nice and warm, it’s going to calm you down, and as it climbs up up up, it’s going to be the factor that helps you want to stay home and just chill. Especially during the second half of the phase, some girl time can be really nurturing and you’re going to be less inclined to go out and do new things, be social–all that good stuff. Your strength during this time will be focusing and finishing up to-do lists, closing out tasks. If I’ve been procrastinating a house project or some chores, I know that my brain is going to kick things into action and I’ll get them all done before my bleed comes. Editing and organizing, if you can manage it, would be good things to put on your work calendar at this time. Also, not that you need me to tell you this, but perhaps you’ll notice that you’re more likely to speak freely and candidly than you would during other times in your cycle. Establishing boundaries with others can be big for this phase and in order to look out for your future self, if you know that you’re more prone to stirring up conflict with your partner or someone else during this time.

Progesterone can stimulate your appetite. You may find yourself craving heartier, richer foods like soups/stews, roasts & dark chocolate. Through these cravings your body is asking you for plenty of mineral-rich, nutrient-dense foods like sweet potatoes, leafy greens, winter squash, beans & red meat. 

As progesterone goes up, your energy will trend downwards which means that your workouts and movement should get more relaxed as the phase passes. Follow what feels good for you, but by the end of the phase things like swimming, restorative yoga, and walking will likely feel best for you. If you’re feeling up for the sauna, a good sweat can be helpful in eliminating the excess estrogens that are no longer needed, so if you’re someone that has a big time with PMS then that can help. Get the rest that your body is asking you for during this time and avoid caffeine and alcohol which will tax your liver as it’s trying to process out other hormones. 

Some people have a tough time with this phase if they’re more sensitive to progesterone and/or progesterone metabolites. I mentioned this earlier, but this is one reason why MCA and cycle syncing can be so helpful–because you’re able to identify when you feel like crap, and then you can look ahead for the next month and know how to adapt your schedule around how you will feel. Now that’s not to say that you should accept that feeling like crap is your only option, but you see where I’m going with this right? 

Take advantage of your need and want for comfy, nurturing, alone time and allow yourself to just rest. We need to prioritize our own self care and recognize that there’s value in resting.

Okay, so I think we did it, team! We made it through all four seasons. Here’s a quick recap of the four:

1. Winter is your menstrual phase, or approximately day 1 through 6. This is when you’re bleeding, have the lowest hormone levels, and have an inward focus. You’ll want to prioritize resting and nourishing your body.

2. Spring is your follicular phase, or approximately day 7 through 13. This is when your energy is on the rise as your hormones estrogen and testosterone are rising as well. You’ll feel more up for adventure and taking on new tasks. 

3. Next, summer, is your ovulatory phase which is approximately cycle day 14 through 17. Your hormone levels are the highest during this time and energy levels correlate, so you can focus on social interactions, strenuous workouts, and pushing yourself a bit more than other times in the cycle. 

4. Finally, the autumn is your luteal phase and approximately cycle day 18 through 28. This is the premenstrual phase when progesterone levels are highest, and then energy levels taper off as progesterone does so too. Your focus on completing tasks, editing, and organizing will be at their peak and this is a good time to focus on your self care in the lead up to winter. 

For your weekly practical tip, I want to challenge you to do two things: first, either download an app or start taking notes in a journal, but start to notice things about yourself as you move throughout your cycle. Personally, I use the Flo app to track my cycle and have been using it for years. There are plenty of other great options out there and many that are free so poke around. An app is probably the simplest way to track your cycle–-and I like it because you can pull graphs and average cycle lengths and they’ll give you insight into your cycle as well–but if you’re a pen and paper gal, then I’m not going to block you from whatever is your jam. Just start noticing if or how your mood, energy, and desires are shifting along with some of the information that we walked through today.

Second, and last, I want to challenge you to download my free cycle syncing guidelines. You can find the link in the show notes to a free resource that you can use to refer to what we’ve talked about today. Print it off and put it by your bed; take notes on it; or just review the PDF once in a while as a reminder. You can also go to the link in my Instagram bio, @bridgetwalton, and download the guide from there.

Next week I’ll be sharing with you some of the top causes behind hormone imbalance. We’ll talk through a few common causes of imbalance and then about what you can do to address those factors in depth in the following week. If you have any questions or comments about today’s discussion, or if you’ve got anything that you want to hear about in the future, connect with me on Instagram because I’d love to hear your feedback.

If you’ve made it all the way to the end here–thank you so much for listening. I hope you found this information helpful and insightful, and I can’t wait to share with you next week’s episode so we can start to get more practical with how to sync to your cycle and support your hormone balance. Thanks again! Bye for now!