Cycle Syncing
Cycle syncing is the practice of changing your diet, exercise and lifestyle habits to align with the stages of your menstrual cycle. By changing these factors during each stage of your cycle, you’re able to meet the hormonal needs of your body. People experience fluctuating hormones throughout the month and this can impact how we feel day to day. If we sync with the 4 phases of our cycle, we can help balance our hormones which can lead to improved sleep, increased energy, reduced mood swings, better workouts and supports fertility.
There is a lot of information on training around your cycle and what’s best for each of the 4 phases. The truth is, every person’s cycle is unique, which is why at the Mindfulsoul Studio we will not be telling you how to train, instead we provide guidance so you can make informed decisions according to your own body.
Phase 1: The Menstrual Phase
This phase starts on the first day of your bleed and typically lasts 1-5 days (but can last longer, up to 7). All of our hormones are at their lowest during this phase. The uterus begins to shed its lining due to decreased levels of oestrogen and progesterone, and normal vaginal bleeding occurs. Follicle-stimulating hormone (FSH) levels gradually rise stimulating a few ovarian follicles.
During menstruation, pain or discomfort may occur such as abdominal cramping, headaches and nausea. Often, the heavier the vaginal bleeding, the more intense the symptoms become. There is no right or wrong way to exercise on your period. You could have more energy one month and want to engage in low impact movement or spend some time resting and reflecting. Always listen to your body and your unique symptoms before engaging in movement.
Movement: the guide not the rule – slow flows, yoga, gentle Pilates, meditation and breath work. We know that gentle movement sends blood to the abdominal area and can have a definite impact on cramp reduction. If you want to reduce the risk of cramps it’s important to exercise not just when this occurs but continue to exercise regularly across the whole of your menstrual cycle.
Phase 2: Late Follicular
The late follicular phase starts from day 6-14. World averages can be a lot longer and this phase can last between 10-22 days. The late follicular phase happens after your period and ends after ovulation occurs this is why world averages are a lot longer as women with longer cycles may not ovulate at the same time every month. It’s called the follicular phase because your pituitary gland releases a hormone called FSH, which stimulates the follicles in your ovaries to mature. During this time, estrogen and progesterone levels start to rise and the uterine lining builds back up. Your energy and mood are often higher.
Ovulation (day 14-16) – this can vary by 10 days – so be mindful of this when tracking your cycle. Ovulation occurs at the end of the follicular phase and the start of the luteal phase. Oestrogen peaks, progesterone levels rise and the luteinising hormone (LH) surge triggers the release of an egg mid-cycle, initiating ovulation, giving you a spike in energy. Most people who menstruate tend to feel their best due to boosted sex hormones. As energy increases you will be able to add more power into your workouts and it’s a great time to try something new and push yourself. Strenuous exercise will feel increasingly good during this time too, so get out and enjoy physical activities that you love.
Movement: the guide not the rule – Power and strength, HIIT, cardio, and lots of emphasis on warming up before exercise.
Phase 3: Mid Luteal
Mid luteal occurs just after ovulation (typically day 16-23) The first few days of this phase can feel a lot like the follicular, often people continue to experience high energy during the first half. Oestrogen levels drop off after ovulation and rise again. Progesterone also rises and peaks. As oestrogen and progesterone levels are still elevated you can continue with the same movement as you did during the late follicular phase, but listen to the body. The follicle that released the egg (now the corpus luteum) makes progesterone and oestrogen to support a pregnancy and the uterine lining thickens.
Movement: the guide not the rule – Aerobic and endurance training, low volume, moderate intensity and lots of emphasis on recovery and hydration.
Phase 4: Pre-menstrual
The pre-menstrual phase, occurs from day 24-28. Our hormones are coming down before the period starts again, oestrogen and progesterone levels decline. The corpus luteum breaks down and inflammation can occur here causing PMS. As energy starts to decline in the second half of the luteal phase, it can be notoriously difficult for many people. Some of us experience PMS symptoms such as bloating, breast tenderness, headaches, anxiety and moodiness, so it’s good to slow things down.
As women, we are cyclical, which is a beautiful gift. In order to live our best lives, we must learn to live in harmony with the natural cycles of our bodies. Synching your life with your cycle is one of the best ways to live a healthier life and to be more in tune you’re your body.
Exercise: the guide not the rule – Light to moderate exercise– anything that feels good such as walking, focus on sleep, hydration, breath work, recovery and stress management.
Moon Syncing
If you have an irregular cycle or no cycle at all, are pregnant, or on birth control, we suggest using the last new moon as a natural replacement for your period. Your body benefits from a consistent schedule of exercise and nutrition. The average menstrual cycle lasts 28 days and the average moon cycle is 29.5 days. The 4 phases of the moon cycle; new, waxing, full and waning represent the 4 phases of our cycle; menstrual, follicular, luteal and pre-menstrual. Tracking our cycles can give us a deeper understanding into what is going on for us physically and emotionally.
Phase 1: New moon
Menstrual (New Moon) A new cycle begins, time to rest and reflect.
Movement: Walking, meditation, gentle Pilates, yin yoga, and gentle movement that feels good for you.
Phase 2: Waxing moon
Late Follicular (Waxing Moon)
Movement: Cardio, Pilates sculpt and cardio, resistance training and strength work.
Phase 3: Full Moon
Mid Luteal (Full Moon): Be present and social, plan work events, engage in HIIT, spin, boxing.
Phase 4: Waning
Pre-menstrual (Waning Moon): Complete tasks, stay focused, finish projects, practice Pilates and yoga.
When people begin to see the year as a sequence of repeating cycles, they are able to give appropriate attention and energy to the relevant phases of the cycle. Both the new moon and phase 1 of our menstrual cycle, our bleed, is associated with new beginnings, which is why they can be synchronised.