Cycle Syncing: How to Work With Your Hormones, Not Against Them

Written by Dr. Erica Brown

Have you ever noticed that some weeks you feel like you could take on the world… and other weeks, even a simple workout feels like a big ask? That’s not just in your head—it’s your hormones at work.

Your menstrual cycle is more than just your period. Estrogen, progesterone, and other hormones ebb and flow throughout the month, and those shifts can affect energy, mood, appetite, and even how your body responds to exercise. The idea behind cycle syncing is simple: instead of fighting these changes, you learn to work with them, supporting your body with food, movement, and lifestyle habits.

A Quick Tour of the Cycle (and why this matters)

The menstrual cycle actually has two overlapping cycles happening at the same time: one in the ovary and one in the endometrium (the lining of the uterus).

• Ovarian cycle

• The follicular phase begins on day 1 of bleeding and lasts until ovulation.

• Ovulation occurs around Day 14 of your cycle. This is when your ovary releases an egg, which is triggered by a surge in luteinizing hormone (LH)

• The luteal phase lasts from ovulation until your next period. Progesterone is the dominant hormone during this phase.

• Endometrial cycle

• During the menstrual phase, bleeding occurs as the uterine lining sheds.

• The proliferative phase is when the lining rebuilds and thickens under the influence of estrogen.

• The secretory phase occurs after ovulation. A rise in progesterone prepares the lining to support a possible pregnancy.

Generally, the ovarian follicular phase corresponds to the menstrual and proliferative phases of the endometrium, while the luteal phase of the ovarian cycle corresponds to the secretory phase of the endometrium, creating a 28-day cycle (give or take).

These hormone shifts can influence things like appetite, sleep, metabolism, PMS symptoms, and your period. Some women notice the changes a lot, others hardly at all. Tuning in to your own patterns is the best guide to support yourself in feeling your best. Cycle tracking apps such as Clue, Glow, Flow, and Ovia can help you build awareness around your own cycle patterns.

Let’s dive deeper into each phase and what lifestyle habits you can implement to feel your best!

Menstruation (Days 1-5, approx.)

During menstruation, estrogen and progesterone are at their lowest, which can explain the fatigue, cramps, and mood dips that often come along.

• Nutrition tips:

  • Focus on iron-rich foods (like lean red meat, lentils, beans, and spinach) since you’re losing some through bleeding. Pair plant sources with foods high in vitamin C (think peppers, citrus, berries) to boost absorption.

  • Add in omega-3s (salmon, walnuts, chia, ground flaxseed), which have been shown to help with period cramps.

  • Keep protein steady at meals to support energy.

• Movement:

  • Gentle activity can actually help cramps and mood—think walking, yoga, or stretching. If you feel up for more, that’s fine too, but give yourself permission to slow down.

• Lifestyle:

  • A heating pad, warm bath, or breathwork can be simple ways to ease discomfort.

Follicular phase (Post-period → Ovulation)

Estrogen starts to climb, and with it often comes more energy, motivation, and mental clarity.

• Nutrition tips:

  • Fill your plate with colorful fruits and veggies plus whole grains and lean protein.

  • Since appetite is often a little lower now, it’s a great time to focus on nutrient-dense meals and hydration.

• Movement

  • This is a great window for learning new skills at the gym, building strength, or tackling workouts that require more focus. Many women feel their strongest here.

• Lifestyle

  • If you notice your creativity or social energy peaks, use it! This can be a great time to plan big projects or connect with others.

Ovulation (Mid-cycle, usually around Day 14)

Estrogen hits its peak, along with an LH surge, triggering ovulation. Testosterone also spikes during this phase. Many women feel their most outgoing and energized now due to higher levels of both of these hormones.

• Nutrition tips:

  • Keep fueling with a mix of protein, healthy fats, and complex carbs—especially around workouts.

  • Carbs aren’t the enemy here; they can actually help with performance and recovery.

• Movement

  • You might find you crush a group class, interval training, or a heavier lift session this week. Go for it if you’re feeling good!

• Lifestyle

  • Enjoy the energy, but don’t skimp on sleep—good rest now helps balance the more demanding luteal phase ahead.

Luteal phase (Ovulation → Next Period)

Progesterone takes over during this phase and body temperature rises slightly. Due to estrogen fluctuations, some neurotransmitters such as acetylcholine, dopamine, and serotonin can drop, causing PMS to show up as bloating, cravings, breast tenderness, mood changes, insomnia, or fatigue.

• Nutrition tips:

  • Your appetite may be higher now—that’s normal as caloric needs can increase slightly during this phase! Plan ahead with balanced snacks (like Greek yogurt with fruit, or hummus with veggies) so you don’t end up reaching for only sugar or processed foods, which can make PMS worse!

  • Small regular meals with protein, fiber, and complex carbs can help with cravings. Complex carbs are also important for serotonin production, the neurotransmitter that supports a happy mood!

  • If PMS is a big issue, make sure you’re getting enough calcium and vitamin B6, which may help some women.

• Movement

  • You don’t have to stop exercising, but listen to your body. You may feel better with slightly longer warm-ups, moderate intensity, or swapping one high-intensity workout for something gentler.

• Lifestyle

  • Because progesterone raises body temperature, some women notice that their sleep gets disrupted. Try cooling your bedroom, winding down a little earlier, and keeping a consistent bedtime.

  • This is also great time to focus on stress reduction techniques such as morning walks, yoga, journaling, or guided meditation to reduce potential menstrual pain.

The Bottom Line

Cycle syncing isn’t about rigid rules—it’s about self-awareness and self-kindness. Every woman’s cycle is unique and not something you just have to “tough out”. Sometimes the most helpful changes are the ones tailored just for you. If you’d like support in regulating your period, tackling PMS, or creating a plan that truly fits your needs, we’d love to help. Call our office at 480-590-5428 to schedule a free 15-minute consult with Dr. Erica today!

Resources:

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2. Gudipally PR, Sharma GK. Premenstrual Syndrome. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560698/?utm

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5. 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 (Auckland, N.Z.), 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3

6. Niering, M., Wolf-Belala, N., Seifert, J., Tovar, O., Coldewey, J., Kuranda, J., & Muehlbauer, T. (2024). The Influence of Menstrual Cycle Phases on Maximal Strength Performance in Healthy Female Adults: A Systematic Review with Meta-Analysis. Sports, 12(1), 31. https://doi.org/10.3390/sports12010031

7. Baker, F. C., Siboza, F., & Fuller, A. (2020). Temperature regulation in women: Effects of the menstrual cycle. Temperature (Austin, Tex.), 7(3), 226–262. https://doi.org/10.1080/23328940.2020.1735927