Table of ContentsView AllTable of ContentsUnderstanding the Menstrual CycleWho Is Cycle Syncing For?BenefitsCycle Syncing TechniquesCycle Syncing for Specific GoalsDebunking the MythsHow to Get Started
Table of ContentsView All
View All
Table of Contents
Understanding the Menstrual Cycle
Who Is Cycle Syncing For?
Benefits
Cycle Syncing Techniques
Cycle Syncing for Specific Goals
Debunking the Myths
How to Get Started
Close
If you’re someone who menstruates, you’ve probably noticed that your moods andenergy levelsfluctuate based on where you are in your cycle. For example, right before your period, you might feel irritable and sluggish, but in the middle of your cycle, you might notice a burst of energy.
What if you were able to adjust your activities, diet, and outlook based on where you were in your cycle? A new trend called “cycle syncing” may be just what the doctor ordered.
Cycle syncing, at its core, is the practice of adapting daily routines to match the natural hormonal fluctuations that occur throughout the four phases of the menstrual cycle.—ELIZABETH KING, CERTIFIED FERTILITY EXPERT
Cycle syncing, at its core, is the practice of adapting daily routines to match the natural hormonal fluctuations that occur throughout the four phases of the menstrual cycle.
—ELIZABETH KING, CERTIFIED FERTILITY EXPERT
Cycle syncing recognizes that our needs and capabilities change based on where we are in a particular phase of our cycles, King explains. “From a scientific perspective, it acknowledges theinfluence of hormoneslike estrogen and progesterone on mood, energy levels, metabolism, and other physiological processes,” she describes.
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Using cycle syncing requires you to know where you are in your menstrual cycle, which means that you need to have a good understanding of your cycle and how it works. Menstrual cycle length varies from one person to another, but the average is about 28 days.
4 Basic Phases of the Menstrual CycleDays 1-5:Menstruation, which is when the lining of your uterus is shed and you bleedDays 5-14:The follicular phase, which is when one of your eggs begins to matureDay 14-15:Ovulation, which is when an egg is released from your ovaryDay 15-28:The luteal phase, which is when your body works to support a possible fertilized egg
4 Basic Phases of the Menstrual Cycle
Days 1-5:Menstruation, which is when the lining of your uterus is shed and you bleedDays 5-14:The follicular phase, which is when one of your eggs begins to matureDay 14-15:Ovulation, which is when an egg is released from your ovaryDay 15-28:The luteal phase, which is when your body works to support a possible fertilized egg
Different hormones dominate during each phase of your cycle, and these hormones can affect your emotion, energy, and your overall stamina and well-being. According toSuzy Lipinski, MD, board-certified OB/GYN at Pediatrix Medical Group in Denver, Colorado, the hormones of the menstrual cycle look like this:
Who Is Cycle Syncing For?Dr. Lipinski points out that cycle syncing only works for people who are currently menstruating. “Those who are pregnant or postmenopausal can’t do this,” she says. “Likewise, those with irregular cycles who do not ovulate regularly may have a lot of difficulty following this plan.”
Dr. Lipinski points out that cycle syncing only works for people who are currently menstruating. “Those who are pregnant or postmenopausal can’t do this,” she says. “Likewise, those with irregular cycles who do not ovulate regularly may have a lot of difficulty following this plan.”
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What Are the Benefits of Cycle Syncing?
Cycle syncing is about getting more in touch with how your cycle affects your moods, stamina, and energy levels. “The concept is working with your cycle instead of fighting your natural energy peaks and valleys,” Dr. Lipinski describes.
Dr. Lipinski sees the main benefits to be in the realm of fitness and mental health. And the best part? There are almost no drawbacks to the practice—the biggest one would be that it simply doesn’t work. “If you try cycle syncing for a few months/cycles and see no benefits, then return to prior fitness/diet habits,” Dr. Lipinski advises.
In terms of specific benefits, King says that cycle syncing has the potential to benefit various aspects of your life. Here’s how:
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So let’s get down to the nitty-gritty. How does cycle syncing work? How does it look in real life?
“Embarking on the journey of cycle syncing involvesmindfulness,self-awareness, and a willingness to experiment with lifestyle adjustments,” King describes. To simplify, you can think of cycle syncing as involving three main techniques: adapting your activities, modifying your exercise routines, and making dietary changes.
Here’s what that might look like:
Adapting Your Life Activities
Once you get a clearer picture of your cycle and how it affects your mood and body, you can adjust your activities accordingly. “Tailor your daily activities, work commitments, and social engagements to match your energy levels and emotional needs during each menstrual cycle phase,” King suggests.
For instance, if you need to nap during your period rather than pushing through and going to an event, you might want to honor that, King says.
Modifying Exercise
Many of us find that we need to adjust ourexercise routinesduring the different parts of our cycles; cycle syncing allows us to make more intentional choices about which types of exercise to engage in. For example, yoga and Pilates are good choices during your period, whereas you might want to engage in higher impact exercises during ovulation, Dr. Lipinski suggests.
“Yoga has been shown to improve pelvic pain/cramping and will not stress your body during this time of blood loss,” she says. “On the flip side, ovulation is a time of peak hormone levels and is a great time to push harder, faster and do HIIT workouts or other intense workouts.”
Yoga has been shown to improve pelvic pain/cramping and will not stress your body during this time of blood loss. On the flip side, ovulation is a time of peak hormone levels and is a great time to push harder, faster, and do HIIT workouts or other intense workouts.—SUZY LIPINSKI, MD
Yoga has been shown to improve pelvic pain/cramping and will not stress your body during this time of blood loss. On the flip side, ovulation is a time of peak hormone levels and is a great time to push harder, faster, and do HIIT workouts or other intense workouts.
—SUZY LIPINSKI, MD
Dietary Changes
King says that you can consider making dietary tweaks throughout your cycle to support hormonal balance and overall well-being. “Incorporate nutrient-dense foods, adjust calorie intake as needed, and prioritize hydration throughout the menstrual cycle,” she recommends.
Dr. Lipinski says it makes sense to emphasize certain nutrients during your period. “Eating a diet rich in iron and vitamin C will help you replace the blood loss that is occurring,” she describes.
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Many of us consider using cycle syncing to help reach certain health goals, including balancing hormones, reducing menstrual cramps, enhancing fertility, and improving hormonal acne. Here’s what our experts had to say about using cycle syncing for these health goals:
Hormone Balance
While there are no studies to prove it, many people find cycle syncing beneficial when it comes to understanding the changes that happen to us as a result of hormonal fluctuations during our cycles, Dr. Lipinski says.
“I recommend that patients who are struggling with PMS,PMDD(severe PMS), hormonal acne or other symptoms try it for a couple of months,” she explains. “There is no harm, and if it helps without medication, then stick with it.” However, you shouldn’t hesitate to reach out to a healthcare provider if your symptoms aren’t getting better with cycle syncing alone, Dr. Lipinski says.
Fertility
“For fertility, cycle tracking can be a huge benefit,” Dr. Lipinski says. “If nothing else, cycle syncing helps people really understand what is happening during their cycle.”
Period Pain
“Adopting lifestyle modifications andself-care practicestailored to each menstrual cycle phase can help alleviate menstrual cramps and discomfort,” says King. This might mean paring down your activities when you are experiencing cramps. It may also look like engaging in exercise like yoga, which has been shown in numerous studies to reduce cramping associated with menstruation.
Hormonal Acne
While there is no research pointing to cycle syncing as a means to reduce hormonal acne, being more in tune with your cycle and how it affects your skin may be helpful when it comes to managing acne. “Adjusting skincare routines and dietary habits based on hormonal fluctuations may contribute to clearer skin and reduced acne breakouts,” King suggests. You can discuss further what these modifications might look like with your OB-GYN or dermatologist.
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Debunking Common Myths about Cycle Syncing
“Despite its potential benefits, cycle syncing is not a one-size-fits-all approach, and there are some common misconceptions to address,” says King. First, each menstruating individual is unique, so it’s important to understand that cycle syncing looks different for each of us.
King urges people not to be too rigid or restrictive when cycle syncing. If certain aspects of cycle syncing work for you, but others don’t, you should feel free to take what works, and leave the rest behind. “Cycle syncing encourages flexibility and self-compassion, allowing individuals to adapt their routines based on personal needs and preferences,” says King.
Finally, remember that cycle syncing isn’t a cure-all, Dr. Lipinski emphasizes.“It is one low-risk option to try to improve and manage hormonal-related symptoms,” she says. “If you are having severe pain, irregular bleeding, or other worrisome symptoms, then see your physician and discuss options.”
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Tips for Getting Started With Cycle Syncing
Ready to dive in? Embarking on a cycle-syncing journey is actually pretty simple. “Getting started with cycle syncing involves curiosity, experimentation, and a willingness to listen to your body’s signals,” says King.
How to Track Your Cycle
As Dr. Lipinski notes, the average cycle is 28 days, but anywhere between 25-35 days is normal. Day one of your cycle is the first day of bleeding. Ovulation usually occurs about 14 days before your period. Once you get your period, you can count back about 14 days to pinpoint ovulation.
You can use an app or a calendar to track your cycle.Once you understand where you are in your cycle, you can record themoods and feelingsthat go along with each phase of the cycle. It can take a few cycles for you to get the hang of it and to get a better understanding of how your body works, Dr. Lipinski says.
If you need further support understanding your menstrual cycle—or if you start tracking your cycles and find that you don’t have regular menstrual cycles—it’s best to reach out to a healthcare provider for further care and support.
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The Bottom Line
Cycle syncing can be super helpful for many menstruating folks, says Dr. Lipinski. It can help you manage your PMS and period cramps, enhance your fertility, and help plan exercise and other activities that are appropriate to where you are in your cycle. While it’s not a recognized medical practice as of yet, there are no risks associated with trying it, Dr. Lipinksi emphasizes.
Above all else, cycle syncing helps you get more in touch with your cycle and yourself. “Whether you’re seeking to optimize productivity, manage hormonal fluctuations, get pregnant or enhance your overall quality of life, cycle syncing invites you to explore the profound connection between mind, body, and menstrual cycle,” King shares.
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8 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ojezele MO, Eduviere AT, Adedapo EA, et al.Mood Swing during Menstruation: Confounding Factors and Drug Use.Ethiop J Health Sci. 2022;32(4):681-688. doi:10.4314/ejhs.v32i4.3Thiyagarajan DK, Basit H, Jeanmonod R.Physiology, Menstrual Cycle. In:StatPearls. StatPearls Publishing; 2024.Reed BG, Carr BR.The normal menstrual cycle and the control of ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds.Endotext. MDText.com, Inc.; 2000.Kanchibhotla D, Subramanian S, Singh D.Management of dysmenorrhea through yoga: A narrative review.Front Pain Res. 2023;4. doi:10.3389/fpain.2023.1107669Kanchibhotla D, Subramanian S, Singh D.Management of dysmenorrhea through yoga: A narrative review.Front Pain Res. 2023;4. doi:10.3389/fpain.2023.1107669Kocaoz S, Cirpan R, Degirmencioglu AZ.The prevalence and impacts heavy menstrual bleeding on anemia, fatigue and quality of life in women of reproductive age.Pak J Med Sci. 2019;35(2):365-370. doi:10.12669/pjms.35.2.644Skoracka K, Ratajczak AE, Rychter AM, et al.Female Fertility and the Nutritional Approach: The Most Essential Aspects.Adv Nutr. 2021;12(6):2372-2386. doi:10.1093/advances/nmab068Schantz JS, Fernandez CSP, Anne Marie ZJ.Menstrual Cycle Tracking Applications and the Potential for Epidemiological Research: A Comprehensive Review of the Literature.Curr Epidemiol Rep. 2021;8(1):9-19. doi:10.1007/s40471-020-00260-3
8 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ojezele MO, Eduviere AT, Adedapo EA, et al.Mood Swing during Menstruation: Confounding Factors and Drug Use.Ethiop J Health Sci. 2022;32(4):681-688. doi:10.4314/ejhs.v32i4.3Thiyagarajan DK, Basit H, Jeanmonod R.Physiology, Menstrual Cycle. In:StatPearls. StatPearls Publishing; 2024.Reed BG, Carr BR.The normal menstrual cycle and the control of ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds.Endotext. MDText.com, Inc.; 2000.Kanchibhotla D, Subramanian S, Singh D.Management of dysmenorrhea through yoga: A narrative review.Front Pain Res. 2023;4. doi:10.3389/fpain.2023.1107669Kanchibhotla D, Subramanian S, Singh D.Management of dysmenorrhea through yoga: A narrative review.Front Pain Res. 2023;4. doi:10.3389/fpain.2023.1107669Kocaoz S, Cirpan R, Degirmencioglu AZ.The prevalence and impacts heavy menstrual bleeding on anemia, fatigue and quality of life in women of reproductive age.Pak J Med Sci. 2019;35(2):365-370. doi:10.12669/pjms.35.2.644Skoracka K, Ratajczak AE, Rychter AM, et al.Female Fertility and the Nutritional Approach: The Most Essential Aspects.Adv Nutr. 2021;12(6):2372-2386. doi:10.1093/advances/nmab068Schantz JS, Fernandez CSP, Anne Marie ZJ.Menstrual Cycle Tracking Applications and the Potential for Epidemiological Research: A Comprehensive Review of the Literature.Curr Epidemiol Rep. 2021;8(1):9-19. doi:10.1007/s40471-020-00260-3
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Ojezele MO, Eduviere AT, Adedapo EA, et al.Mood Swing during Menstruation: Confounding Factors and Drug Use.Ethiop J Health Sci. 2022;32(4):681-688. doi:10.4314/ejhs.v32i4.3Thiyagarajan DK, Basit H, Jeanmonod R.Physiology, Menstrual Cycle. In:StatPearls. StatPearls Publishing; 2024.Reed BG, Carr BR.The normal menstrual cycle and the control of ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds.Endotext. MDText.com, Inc.; 2000.Kanchibhotla D, Subramanian S, Singh D.Management of dysmenorrhea through yoga: A narrative review.Front Pain Res. 2023;4. doi:10.3389/fpain.2023.1107669Kanchibhotla D, Subramanian S, Singh D.Management of dysmenorrhea through yoga: A narrative review.Front Pain Res. 2023;4. doi:10.3389/fpain.2023.1107669Kocaoz S, Cirpan R, Degirmencioglu AZ.The prevalence and impacts heavy menstrual bleeding on anemia, fatigue and quality of life in women of reproductive age.Pak J Med Sci. 2019;35(2):365-370. doi:10.12669/pjms.35.2.644Skoracka K, Ratajczak AE, Rychter AM, et al.Female Fertility and the Nutritional Approach: The Most Essential Aspects.Adv Nutr. 2021;12(6):2372-2386. doi:10.1093/advances/nmab068Schantz JS, Fernandez CSP, Anne Marie ZJ.Menstrual Cycle Tracking Applications and the Potential for Epidemiological Research: A Comprehensive Review of the Literature.Curr Epidemiol Rep. 2021;8(1):9-19. doi:10.1007/s40471-020-00260-3
Ojezele MO, Eduviere AT, Adedapo EA, et al.Mood Swing during Menstruation: Confounding Factors and Drug Use.Ethiop J Health Sci. 2022;32(4):681-688. doi:10.4314/ejhs.v32i4.3
Thiyagarajan DK, Basit H, Jeanmonod R.Physiology, Menstrual Cycle. In:StatPearls. StatPearls Publishing; 2024.
Reed BG, Carr BR.The normal menstrual cycle and the control of ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds.Endotext. MDText.com, Inc.; 2000.
Kanchibhotla D, Subramanian S, Singh D.Management of dysmenorrhea through yoga: A narrative review.Front Pain Res. 2023;4. doi:10.3389/fpain.2023.1107669
Kocaoz S, Cirpan R, Degirmencioglu AZ.The prevalence and impacts heavy menstrual bleeding on anemia, fatigue and quality of life in women of reproductive age.Pak J Med Sci. 2019;35(2):365-370. doi:10.12669/pjms.35.2.644
Skoracka K, Ratajczak AE, Rychter AM, et al.Female Fertility and the Nutritional Approach: The Most Essential Aspects.Adv Nutr. 2021;12(6):2372-2386. doi:10.1093/advances/nmab068
Schantz JS, Fernandez CSP, Anne Marie ZJ.Menstrual Cycle Tracking Applications and the Potential for Epidemiological Research: A Comprehensive Review of the Literature.Curr Epidemiol Rep. 2021;8(1):9-19. doi:10.1007/s40471-020-00260-3
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