Cycle Syncing
Food, Movement & Mindset Through Every Phase
The menstrual cycle isn’t just about the days you bleed—our hormones are shifting constantly, influencing everything from our energy levels to our mood, metabolism, and even how we should eat and move our bodies.
By syncing your nutrition, exercise, and self-care practices with the four phases of your cycle, you can reduce PMS, improve period symptoms, feel more in tune with your body, and make your month flow a little easier.
Let’s break it down phase-by-phase:
Menstrual Phase (Days 1–~5): Winter
Hormones: Oestrogen and progesterone are at their lowest
Your body: Shedding the uterine lining
Mood/energy: Low energy, more inward-focused
Think: Rest, reflect, restore
What to eat:
Iron-rich foods like grass-fed red meat, lentils, leafy greens, and dates to replenish blood loss
Vitamin C (citrus, kiwi, strawberries) to boost iron absorption
Magnesium-rich foods like pumpkin seeds, dark chocolate, and almonds to reduce cramping
Warming meals like soups, stews, slow-cooked meats, or lentil dahl to support digestion and energy
Exercise: Gentle movement—slow walks, restorative yoga, stretching. This is not the time to push.
Mindset tip: This is your most intuitive phase—great for journaling, quiet reflection, and setting intentions for the month ahead.
Herbal helpers: Ginger
Follicular Phase (Days 6–14): Spring
Hormones: FSH and Oestrogen is rising, and LH peaks and falls before ovulation
Your body: Prepping to ovulate
Mood/energy: Rising energy and clarity
Think: Light, vibrant, playful
What to eat:
Fibre-rich veggies and cruciferous greens (broccoli, kale, cabbage) to support oestrogen detox
Prebiotics (onion, garlic, asparagus, oats) and fermented foods (kimchi, kefir, miso) to feed your gut and keep digestion moving
Flaxseeds, pumpkin seeds, and edamame for gentle estrogen balance
Exercise: This is a great phase for building up activity—add in strength training, cardio, hiking or trying something new like a dance class.
Mindset tip: Brainstorm, create, plan. This is your most expansive phase for dreaming big and putting ideas in motion.
Herbal Helpers: Nettle – rich in minerals, supports energy and iron levels after blood loss
Ovulatory Phase (Days 15–17): Summer
Hormones: Oestrogen and testosterone peak, LH triggers ovulation
Your body: Releases an egg
Mood/energy: Magnetic, social, vibrant
Think: Peak energy and outward focus
What to eat:
Cruciferous veg (again!) to flush out oestrogen
Fibre to support detox via the bowels
Zinc and vitamin E-rich foods: oysters, eggs, seeds, salmon, avocado to support ovulation and healthy cervical fluid
Exercise: You’ve got energy—use it! Think HIIT, circuit training, long runs, or group workouts.
Mindset tip: You’re glowing—this is the time for social events, presentations, or asking for that thing you’ve been putting off.
Luteal Phase (Days 18–28): Autumn
Hormones: Progesterone rises if you have ovulated, then drops if no pregnancy occurs
Your body: Preparing for either pregnancy or menstruation
Mood/energy: Slowing down, craving comfort
Think: Soothing, nourishing, wrapping up
What to eat:
Complex carbs like roasted pumpkin, sweet potato, brown rice to balance blood sugar and curb cravings
Progesterone-supportive foods like chickpeas, seeds, turkey, cacao, leafy greens
Anti-inflammatory foods like ginger, turmeric, and red raspberry leaf tea
Exercise: Shift to lower-impact strength training, Pilates, or walks. High intensity now = burnout or irritability later.
Mindset tip: You’re more detail-oriented now—finish up projects, nest, and start planning for your next cycle. If PMS is intense, it's a sign your body needs more rest, blood sugar stability, and hormone support.
Herbal Helpers: Lemon Balm – calms nervous system, reduces PMS irritability and settles stomach. Dandelion Root – supports digestion and reduces bloating.
Why
Cycle syncing is about working with your body, not against it. It’s not about doing everything “perfectly”—just starting to notice your natural rhythm, honour your needs, and adjust when you can. Even small tweaks to your diet, workout schedule, and social plans can make a big difference in how you feel throughout the month.
If you’re new to all of this, start simple:
Track your cycle (try an app like Kindara, Flo or Natural Cycles)
Choose one area (food, movement, mindset) to experiment with
Be curious—not critical
You deserve a rhythm that supports you.
If you’d like to dig deeper or get more personalised support, I’d love to work with you in clinic
