What is Cycle-Syncing?
Cycle-syncing is a way of living where women adjust their exercise routines, foods they eat and even sleeping habits to better support what phase they are in their menstrual cycle. Today, I will be talking about cycle-syncing specifically relating to exercise.
My Personal Journey to Find Out All about Cycle-Syncing
I am almost 34, and for some reason since I’ve hit my 30s, I have slowly gained weight each year, even when I thought I’d made some beneficial changes. Clearly what I have been doing is not enough these days or is only a temporary fix for fat/weight loss so to get a new result, I’ve got to try something new…. that’s where exercise-related cycle-syncing comes in.
Over the years I have been an on-and-off gym goer, I have participated in all types of sports like tennis, netball, soccer, and snowboarding and have even played a game of rugby – as you can see it’s been a lifelong fitness journey. Currently, I am hitting the gym 2-3 times a week doing heavy weights, getting on the stepper and doing cardio, I am feeling stronger and fitter but the scales are going up, even when my diet is well. I seem to be holding extra weight around my abdomen and my weight seems to fluctuate between 70-74kg, and I can’t seem to break into the 60’s no matter how hard I try. I know the number on the scales is not a determining factor of health (nor should it ever be) but as a girl at 170cm, who is holding a little extra fat, I know I feel unhealthy so something has got to give.
What really made me rethink my fitness routine was the last time I hit the gym. It was nearing that time of the month and I was lifting heavy, it didn’t feel right—I noticed I was struggling to lift as much as I normally could. Afterwards, I went home and felt drained for the rest of the day. It didn’t feel good, and I couldn’t help but ask myself: Why keep doing this if it doesn’t leave me feeling more energised?
Part of that will be due to the fact I was about to get my monthly flow but regardless, I want exercise to be something that celebrates my body and makes me feel good, not worse. That’s when I took a step back, did some research, and decided to try a new approach: cycle-syncing my workouts.
What does science say about cycle-syncing?
Science has shown us that women’s and men’s bodies are fundamentally different when it comes to hormones, metabolism, and energy levels, all of which can affect your exercise and fat loss goals (Wu & O’Sullivan, 2011).
Women experience fluctuations in hormones throughout the menstrual cycle, which can impact our strength, endurance, mood, and overall performance (McNulty et al., 2020). Due to this, it makes sense to exercise based on our cycle right?
Sadly, there aren’t a lot of conclusive studies done on cycle syncing with one particular study mentioning – “Implications for further research include a need for additional longitudinal and prospective studies” (Francois, n.d.). Do you want to know why? This is because most sports studies are sadly done on men and Dr Stacy Sims talks about this in The Diary of a CEO podcast.
Despite the limited research, many women around the world swear by this method, and I’m all for trying new things to see if they can help turn my life around. So, I’m giving it a go. After a month of cycle-syncing my workouts, I’ll see how it’s worked for me and report back in my wellness blogs.
Why I Think Cycle-Syncing Will Work for Me
As I am someone who is looking to increase my energy, this approach feels aligned with what I need right now and where I am in my life. It’s not something I’ve tried before and I’ve always been able to “push past the pain” in other workouts but I know this approach isn’t sustainable all the time (in fact the majority of the time). The more I learn about holistic health and wellness in my studies, the more I realise I need to work with my body’s natural rhythms to feel like the best version of myself.
Even though there is limited research on the benefits of cycle-syncing itself, there is research that shows that women’s hormonal fluctuations can affect how we burn fat, build muscle, and recover, which helps to show how cycle-syncing could be beneficial (Carmichael et al., 2021).
Additionally, adding more walking to my routine will help me manage my weight further by boosting my metabolism and reducing stress (Matzer et al., 2017). If you’re new to exercise and want to try cycle syncing with me, start with walking only first. Gradually increase your distance and speed—walking is incredibly beneficial for both your body and mind.
My Plan: How I Will Allign My Workouts with My Cycle
As cycle syncing means you need to adjust your workouts, based on where you are in your menstrual cycle, I am going to have a four-phase plan for the menstrual phase, follicular phase (after menstruation), ovulation phase, and luteal phase.
I will be adjusting my exercise intensity and type, based on my body’s hormone fluctuations, so I can ensure I stay as energised as possible, increase my performance and prevent burning out or even injury. After a month has passed, I will also introduce food cycling so keep an eye out for that blog too.
I’ve paused my gym membership for now and will be doing pilates, yoga, stretching, lighter weights, walking, and HIIT sessions at home. I’ll lift heavier weights (10-50kg) during the phases of my cycle where my body can handle it best. But this isn’t just about getting toned and burning fat; it’s also about taking a holistic approach to my health. So, let’s dive into how I’ll structure my workouts based on my cycle from now until the start of my next period.
Phase 1: Menstrual Phase (Last day of period – Jan 5 – Jan 11)
Hormonal Landscape:
Estrogen and progesterone are low which causes the lining of your uterus to shed, starting your period (Reed & Carr, 2018). This can make you feel tired, low energy, bloated and meh (Reed & Carr, 2018). This phase is all about recovery and gentle movement.
My Plan:
As I write this blog I am on my period. Due to having my period, I will be doing gentle movement only, which today included a walk at a moderate and relaxed pace. The gentle movement I will be doing is walking, yoga, and stretching. As my body is working overtime, I don’t want to do anything too intense and keep my cortisol levels low. I want just enough movement to keep my lymphatic drainage system moving and to help reduce cramps or bloating.
Phase 2: Follicular Phase (Jan 12 – Jan 17)
Hormonal Landscape:
This phase is right after your period (Reed & Carr, 2018). This is when follicle-stimulating hormone (FSH) is released from your brain, which helps stimulate the growth of follicles in your ovaries, assisting with ovulation (Reed & Carr, 2018). Your estrogen rises, helping to thicken the uterine lining for potential egg implantation, and testosterone starts to rise, both of which help boost energy (Reed & Carr, 2018). This phase is all about endurance and is the phase to push yourself.
My Plan:
As studies show that the follicular phase can increase anaerobic capacity and is the phase where my muscle strength will be the greatest, I will be doing exercises that a higher in intensity (Kissow et al., 2022).
This will include running/ more intense cardio, HIIT sessions, pilates with weights, as well as glute-focused workouts with heavier weights, as I’m still trying to grow a peach from home. I want to push my endurance, build strength and improve my cardiovascular capacity.
Phase 3: Ovulatory Phase (Jan 18 – Jan 22)
Hormonal Landscape:
This phase is the shortest. During this phase the luteinizing hormone (LH) causes your follicles to release their eggs into the fallopian tube and sometimes women feel pain during this phase in a condition known as Mittelschmerz (Brott & Le, 2023; Reed & Carr, 2018). Sometimes I feel this pain, so during those moments, I will listen to my body and take it easy, otherwise, I will push myself as estrogen and testosterone are at their highest point so energy is high, and people tend to feel their best and most confident and might even feel a little sexy.
My Plan:
Apart from those fleeting moments where I feel pain, this is the phase where I have my most energy so I will be incorporating most of my workouts with the heaviest weights I have at home (50kg+) and compound movements (deadlifts, squats, shoulder presses), I will include a face-paced HIIT session and will aim for a longer run than in my follicular phase. This is a great time to do intense cardio or face-paced HIIT sessions.
Phase 4: Luteal Phase (Jan 22 – Feb 3)
Hormonal Landscape:
This is the phase where your energy will start to reduce again as estrogen, testosterone, and LH all decline, while progesterone rises in preparation to shed the uterine lining (Reed & Carr, 2018). As this phase goes on, you get more and more tired so use that knowledge to your advantage and adjust your exercise accordingly. This is the phase where I always crave more carbs, get a little titchy and have lower energy.
My Plan:
As my body’s energy is reducing each day in this phase, I will be doing moderate workouts like yoga, pilates, bodyweight exercises, and walks. I want to focus on steady-state cardio so may include a hike or borrow someone’s bike but nothing too strenuous.
What’s Next?
Over the next few months, I will be tracking my progress in terms of my mood, and energy, but also my weight fluctuations to see if cycle syncing makes any difference. I’ll also introduce food cycling so I invite you to keep an eye out on my wellness blogs for updates and see how this approach worked for me.
If you’re a visual person like me, I’ll also be taking before and after photos to share so you can get a full picture of how it’s been going.
I hope you can join me on my journey.
Until next time,
Greta @ How To Turn Your Life Around
Have you always been interested in cycle syncing? Have you cycle-syncing yourself? Let me know in the comments below so we can support each other on this journey.
References:
1. Brott, N. R., & Le, J. K. (2023, May 1). Mittelschmerz. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK549822/
2. Carmichael, M. A., Thomson, R. L., Moran, L. J., & Wycherley, T. P. (2021). The Impact of menstrual cycle phase on Athletes’ performance: A Narrative review. International Journal of Environmental Research and Public Health, 18(4), 1667. https://doi.org/10.3390/ijerph18041667
3. Francois, M. (n.d.). Cycle Syncing: Optimizing women’s quality of life. Idun. https://idun.augsburg.edu/etd/1607/
4.Kissow, J., Jacobsen, K. J., Gunnarsson, T. P., Jessen, S., & Hostrup, M. (2022). Effects of follicular and luteal Phase-Based Menstrual Cycle resistance training on muscle strength and mass. Sports Medicine, 52(12), 2813–2819. https://doi.org/10.1007/s40279-022-01679-y
5. Matzer, F., Nagele, E., Lerch, N., Vajda, C., & Fazekas, C. (2017). Combining walking and relaxation for stress reduction—A randomized cross‐over trial in healthy adults. Stress and Health, 34(2), 266–277. https://doi.org/10.1002/smi.2781
6. McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The Effects of Menstrual cycle phase on exercise Performance in eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Medicine, 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3
7. Reed, B. G., & Carr, B. R. (2018, August 5). The normal menstrual cycle and the control of ovulation. Endotext – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK279054/
8. Wu, B. N., & O’Sullivan, A. J. (2011). Sex Differences in Energy Metabolism Need to Be Considered with Lifestyle Modifications in Humans. Journal of Nutrition and Metabolism, 2011, 1–6. https://doi.org/10.1155/2011/391809
Disclaimer:
The information provided in this blog post is based on personal experimentation and general research on cycle syncing and exercise. While I have included scientific insights about the potential benefits of cycle syncing, please note that this content is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
Every individual’s body is different, and the effectiveness of cycle-syncing exercises may vary. Before making any significant changes to your exercise routine or lifestyle, I encourage you to consult with a healthcare provider, especially if you have any underlying health conditions or concerns.
The content shared here reflects my personal experience and the research available at the time of writing. I do not guarantee that these practices will have the same results for everyone. Please listen to your body and prioritize your health and well-being above all else.
While I strive to provide accurate and up-to-date information, sometimes errors can occur when linking to external articles or sources. If you notice any incorrect links or content that seems out of place, please don’t hesitate to reach out. This is never intentional, and I genuinely appreciate your help in ensuring everything is correct. I will review and update the content as quickly as possible to ensure the best experience for my readers.
Thank you for your understanding and support!