Like many women, I spent most of my life dealing with painful periods, heavy bleeding, and unpredictable mood swings. Pop culture often portrays this as the norm for menstruation, but I’ve always wondered - is this really how it’s supposed to be?

At just 16, I was prescribed hormonal birth control by an OBGYN who assured me it would regulate my cycle and make my periods more manageable. I stayed on it for 10 years, but instead of balance, I experienced a cascade of side effects: irregular bleeding, ongoing cramps, mood swings, weight fluctuations, digestive issues, and more.

After having two children, navigating postpartum psychosis, and eventually being diagnosed with PMDD (Premenstrual Dysphoric Disorder), I felt even more lost when it came to managing my hormones. I had tried everything: cleaner eating, better sleep, supplements, reducing stress, regular movement, and eliminating added hormones. I even tracked my cycles religiously, but nothing seemed to help long-term.

Then, during midwifery school, I came across something called cycle syncing. It changed the way I saw everything. For the first time, I began to understand how deeply our hormones influence not just our periods, but our energy, mood, and metabolism. 

What Is Cycle Syncing?

Cycle syncing is the practice of aligning your nutrition, exercise, work, focus, and self-care with the phases of your menstrual cycle. Research tells us that hormonal shifts affect energy, metabolism, mood, and even cognitive ability. Instead of pushing through the same routines daily, cycle syncing invites you to listen and adapt to your body’s hormonal changes. This leads to not only a better understanding of your body, but has been found to reduce premenstrual symptoms. 

This “new” way of tracking your cycle is trending right now because we women are tired of the one-size-fits-all approach to health. So why does cycle syncing matter even more if you have PMDD or are in postpartum recovery? When your endocrine system is already under stress, syncing your lifestyle with your cycle can offer meaningful support. It may help minimize mood swings and anxiety that often intensify during the luteal phase, improve energy levels, reduce burnout by honoring the natural shifts of the follicular and menstrual phases, and reduce inflammation while supporting progesterone production through targeted nutrition.

What are the phases of the Menstrual Cycle?

To keep things simple, we’ll focus on the four commonly recognized phases of the menstrual cycle. Biologically, the cycle is divided into two main phases: the follicular phase and the luteal phase. Within those phases, two key events take place. Menstruation begins on the first day of bleeding, and ovulation marks the point when a mature egg is released from the ovary.

1. Menstrual (Day 1 to 5-7): The lining of your uterus begins to shed, triggered by the low of your hormones.
   

2. Follicular (Day 6 to 14): Estrogen begins to rise, which prepares the egg for release from the ovary. Also, your energy levels begin to rise!
   

3. Ovulatory (Day 14/15): Time for an egg to release. Estrogen and luteinizing hormones peak. You are often feeling most energized around this time.
   

4. Luteal (Day 16 to 28): Progesterone rises to prepare for a fertilized egg. If no egg is fertilized, progesterone drops. This drop can often lead to PMS or PMDD symptoms. 

Please note that these “days” correlate with a typical 28-day cycle; however, they can vary widely depending on your cycle.

How to Track Your Cycle

Manual Method: Use a paper calendar or journal to track the days of your cycle; include mood and physical symptoms, define cravings and nutrition habits, log your exercise and sleep, etc. (This is my preference as I can keep this information tailored to my needs)

There’s an app for that!: Clue, Flo, and Ovia are user-friendly and low-cost. Each app has its own preset options to help track your cycle.

Helpful Hint: For postpartum moms, your cycle may take months to regulate, especially while breastfeeding. Track your mood and energy as proxies for hormonal changes.

What to Eat, How to Move, and What to Supplement by Phase

Menstrual Phase

What your hormones are doing: Low estrogen and progesterone
What you might feel: Tired, crampy, introverted
Best foods to nourish: Iron-rich foods like leafy greens, lentils, warming stews, and bone broth
Supplements, just in case: Magnesium, gentle iron (such as ferrous bisglycinate), omega-3s
Move your body: Restorative yoga, walking, and stretching, low impact and restful
Set your mood: Say no more often. Prioritize quiet and warmth

Follicular Phase

What your hormones are doing: Estrogen is rising
What you might feel: Energized, motivated, inspired
Best foods to nourish: Sprouted grains, lean proteins, fermented veggies, and berries
Supplements, just in case: B-complex, zinc, vitamin C
Move your body: Try new routines, including cardio, strength training, or group fitness
Set your mood: Start that new project or habit here. It’s the “springtime” of your cycle. Your mind is craving innovation and exploration! 

Ovulatory Phase

What your hormones are doing: Estrogen and luteinizing hormones peak
What you might feel: Confident, social, powerful
Best foods to nourish: Raw veggies, high-fiber meals, and cruciferous vegetables like broccoli and cabbage
Supplements, just in case: NAC or DIM to support estrogen detox if prone to PMS or estrogen dominance
Move your body: HIIT, intense strength training, or group classes
Set your mood: Plan a social event, go out on a fun date, finish a big project

Luteal Phase

What your hormones are doing: Progesterone rises, and estrogen begins another peak. At the end of this phase, progesterone drops if an egg is not fertilized. Estrogen will also drop again.
What you might feel: Sensitive, irritable, bloated
Best foods to nourish: Complex carbs like quinoa and sweet potatoes, root vegetables, pumpkin seeds, and dark chocolate
Supplements, just in case: Magnesium, B6, calcium, vitamin E, and Inositol for PMDD support
Move your body: Low-impact strength, Pilates, and walking. Scale back intensity as needed.
Set your mood: Don’t overcommit. This is your “fall” season. Cozy up with a warm blanket and a good book.

Final Thoughts: Syncing Isn’t Perfection, It’s Awareness

Cycle syncing isn’t about following strict rules. It’s about developing a rhythm and building awareness. It gives you permission to feel differently each week and honor those shifts with compassion. So far, this awareness and practice have helped me rebuild a deeper relationship with my body after trauma, burnout, and imbalance.

If you’re postpartum, dealing with PMDD, or simply feel disconnected from your body, I encourage you to start tracking. You don’t need to be perfect. You just need to pay attention.

More to come on this topic. I am actively working through all my research and data collection for my symptoms, and I cannot wait to show you the results. I am also developing a few complementary products for the shop for you to enjoy. Stay tuned!

References:

Chung SH, et al.  Premenstrual syndrome and premenstrual dysphoric disorder in perimenopausal women. J Menopausal Med. 2014 Aug;20(2):69-74. doi: 10.6118/jmm.2014.20.2.69. Epub 2014 Aug 27. PMID: 25371896; PMCID: PMC4207004.

Hashim MS, et al. Premenstrual Syndrome Is Associated with Dietary and Lifestyle Behaviors among University Students: A Cross-Sectional Study from Sharjah, UAE. Nutrients. 2019 Aug 17;11(8):1939. doi: 10.3390/nu11081939. PMID: 31426498; PMCID: PMC6723319.

Kwon YJ, et al. Association among Premenstrual Syndrome, Dietary Patterns, and Adherence to Mediterranean Diet. Nutrients. 2022 Jun 14;14(12):2460. doi: 10.3390/nu14122460. PMID: 35745189; PMCID: PMC9230049.

Siminiuc R, et al. Impact of nutritional diet therapy on premenstrual syndrome. Front Nutr. 2023 Feb 1;10:1079417. doi: 10.3389/fnut.2023.1079417. PMID: 36819682; PMCID: PMC9928757.