Are You in Sync with Your Cycle?

Most of us know that our menstrual cycle has different phases, but do you know how those shifts impact your mood, energy, and even your cravings? Cycle syncing is all about working with your natural rhythm—not against it—so you can feel your best at every stage.

What is Cycle Syncing?

Ever noticed how some weeks you’re bursting with energy, while others have you crashing on the couch? Maybe your appetite changes—hello, chocolate cravings—or your workouts feel completely different from one phase to the next.

That’s your hormones at work. Cycle syncing helps you track these shifts so you can align your lifestyle—nutrition, exercise, sleep, and even social plans—with your body’s natural rhythm.

Some things you might track include:

• Appetite and cravings

• Energy levels (mental and physical)

• Sleep patterns

• Mood changes

• Hormonal symptoms like headaches, cramps, breakouts, and even vaginal discharge

You can track these in a notebook or use a cycle-tracking app like Clue, Flo, or Natural Cycles. The goal? Identify patterns and make small, meaningful changes to support your body at every stage.

So, if we all go through the same cycle phases, why track it at all? Because everyone’s experience is different. Some of us have shorter cycles, some longer. Some feel energised during ovulation, while others feel more fatigued. Learning your unique rhythm can help you make smarter choices for your body.

Why Should I Try Cycle Syncing?

In biological terms, menstruating people all go through the same cycle phases. But in reality? We all experience them differently.

For me, there was always a time in the month when any emotional song (or even a random TV ad) had me tearing up at the gym. That’s oestrogen for you! Some people get an energy spike before ovulation, while others feel sluggish.

Tracking your cycle can give you valuable insights into your patterns and triggers, allowing you to adjust your lifestyle accordingly.

Some benefits of cycle syncing include:

• Increased energy, feeling more balanced, and fewer mood swings

• Better workouts and sports performance

• Support for a fertility journey

• More awareness of symptoms related to conditions like PMS, Endometriosis, or PCOS

• Data to share with your naturopath or doctor—many health professionals find this incredibly helpful

The key to cycle syncing isn’t about following strict rules—it’s about learning what works best for you and making small, sustainable adjustments.

Breaking Down the Phases of Your Cycle

Your cycle has four key phases—each with different hormone levels that influence how you feel, move, and even what foods your body craves.

Menstruation (Days 1–5)

• This is when you’re having your period. Typically, it lasts 3–7 days.

• Oestrogen and progesterone levels are low, which can lead to lower energy and discomfort.

• Warm, easy-to-digest foods like soups and stews can help replenish nutrients.

• Opt for gentle movement like stretching, walking, or yoga.

Follicular Phase (Days 1–14)

• This is when your body prepares to release an egg.

• Oestrogen rises, improving energy, mood, and insulin sensitivity.

• You may feel more motivated and alert, making it a great time to push your workouts.

• Cardio and strength training feel easier during this phase.

• With better insulin sensitivity, your body uses carbs more efficiently, so fresh fruits, veggies, and protein can help fuel workouts.

Ovulation (Days 15–17)

• This is your fertile window, when hormones like LH and FSH surge.

• Testosterone peaks, boosting energy, motivation, and even libido.

• Some women experience a higher appetite during this phase.

• If you’re an athlete, this is the perfect time to go all in with high-intensity workouts.

• You may feel warmer than usual, so lighter, cooling foods like salads and smoothies can be refreshing.

Luteal Phase (Days 18–28)

• Progesterone takes the lead, while oestrogen remains steady.

• Your body becomes less insulin-sensitive, so balancing blood sugar is key.

• Energy levels begin to decline, so switching to strength training or lower-impact workouts might feel better.

• To curb PMS symptoms like breakouts, bloating, and mood swings, focus on:

  • Protein and healthy fats for stable energy

  • Regular meal times to balance blood sugar

  • Brassica vegetables (like broccoli and cauliflower) to support oestrogen detoxification

How to Get Started with Cycle Syncing

You don’t need to overhaul your lifestyle overnight. Start small!

1. Pick a tracking method—notebook, period app, or even a spreadsheet.

2. Decide what to track—mood, energy, cravings, exercise performance, symptoms. Many apps provide built-in categories.

3. Track for a few months to identify patterns.

4. Make small, manageable changes—adjust one or two habits per phase and see what works.

5. Refine over time—cycle syncing is about learning and adapting, not perfection.

The Takeaway: Ready to Sync?

Cycle syncing isn’t about strict rules or making life more complicated. It’s about understanding your body and working with it, not against it.

By tracking patterns and making simple lifestyle tweaks, you can harness your hormones for more energy, better workouts, and fewer mood swings.

Want extra support? Our naturopath team is here to help!

So why not give it a try? Your hormones might just thank you.