How To Sync Your Life To Your Cycle & Optimize Your Female Superpower!
Ever since starting the IVF process to have Annabelle I’ve been trying to learn as much as I can about women’s hormones. I have to admit, before my IVF nurse handed me the injection schedule for my egg retrieval surgery, I hadn’t even googled the well known hormones that control our ability to conceive and carry a baby to term.
I knew I had a regular period because it always came exactly twenty eight days apart, I knew roughly what days of my cycle I should try to have a baby naturally and I definitely knew that I was always grumpy and tired the week before I started my period… so there was never any question that it was on it’s way because those mood swings happened like clock work.
During our IVF cycle I learned that estrogen is most important starting at the beginning of the cycle to help build the uterine wall because I was prescribed a high dose of synthetic estrogen to ensure that would happen. I also learned that progesterone is important for the last part of the cycle because I was prescribed with injections to help maintain the lining of my uterus and improve the chances of our em-baby implantation.
What I never learned from the age of twelve, (when my cycles started), until twenty two months postpartum, (at the age of forty), was about all the major hormones that control our bodies, our infradian rhythm, and how to balance the hormones naturally with cycle syncing.
Learning all of this scientific hormonal information about my body has been life changing for me and I think it should be common knowledge for all menstruating women starting at puberty!
Sonia with baby Annabelle.
Our Infradian Rhythm and Cycle Syncing:
Our infradian rhythm is our superpower. It’s the roughly twenty eight day hormonal cycle that all women experience from puberty through menopause and it impacts our daily lives significantly; as it accounts for important monthly fluctuations in our bodies and our brains.
Cycle Syncing is about syncing our lives to our body’s changing hormones, (infradian rhythm), throughout our monthly cycles so that we can optimize our performance, energy levels, moods and overall happiness in life.
Before learning about cycle syncing, I knew my hormones had some control over my mood; but I didn’t realize that they were also controlling my physical energy levels and my confidence levels to the large degree that they do- and that it’s okay to plan accordingly and honor cycles as much as possible, so that we can feel like the best versions of ourselves more often.
We can actually adapt our diets, exercise routines, productivity, work and social lives to the different phases of our monthly infradian rhythm to feel great and do everything better than we would if we weren’t utilizing this knowlege. It’s basically like bio-hacking for female bodies.
Doctors and experts like Dr. Jolene Brighten, Dr. Stacy Sims, Nicole Jardim, and Alisa Vitti are leading the way to normalize cycle syncing, and to educate not only girls and women, but boys and men, about how the menstruating body works.
I wish I had known about cycle syncing when I was a teenager because I would have understood where my big emotions were coming from when I was experiencing excessive PMS symptoms.
I definitely would have given myself more grace in the last part of my luteal phase. For example, I might have chosen to hibernate and/or lock myself in a padded room for a couple of days a month to spare my family the wrath of my hormones. We would all have been happier for it!
Tracking Our Infradian Rhythm:
We’re probably all familiar with, and already use popular apps on our phones to track our monthly cycles. I also frequently check my tracking app to see how I’ll be feeling energetically when people want to make plans on a certain weekend.
It’s been so good to know what I can reasonably expect from myself in social settings and even to suggest alternate days and weekends to hang out with people. Sometimes I’ll plan gatherings on a certain days based on when I’ll be more fun and talkative.
We will still need to go to work, events and other gatherings when they’re planned during our low energy days, but now we’ll know that if we’re feeling tired, unsocial and much more quiet than usual, it’s because of our lower level of hormones at certain times in our cycles.
We can give ourselves grace and go at our own pace with conversations knowing that the vibe is going to be different, and that’s okay.
The Phases of The Infradian Rhythm:
As I mentioned previously, most infradian rhythm, (menstrual), cycles are roughly twenty eight days. They have two large phases, the follicular and the luteal phases, which are broken down into four more specific phases, also known as Seasons.
Inner Winter (Menstruation); cycle days approximately 1-5 and part of the overall follicular phase.
Inner Spring / Follicular Phase; Cycle days approximately 6-12.
Inner Summer / Ovulation; Cycle days approximately 13-20 and part of the overall luteal phase.
Inner Autumn / Premenstrual Phase; Cycle days approximately 21-28.
The Benefits of Syncing Your Life to Your Infradian Rhythm:
You experience increased productivity, creativity, and confidence because you’re taking advantage of your natural strengths in each phase of your cycle.
You use your energy more effectively and schedule rest when your body needs it most, so you don’t feel overwhelmed or burnt out.
You nourish your body and mind with self-care practices best suited to where you are in your cycle, so you feel your best all month long.
You can plan to set yourself up for success throughout your cycle at work, at the gym and in social settings.
How To Optimize Our Infradian Rhythm and Boost Our Overall Happiness with Cycle Syncing During Each Phase of the Month; AKA How To Bio-Hack Our Female Superpower:
Menstrual Phase:
Our Hormones: We experience a large drop in estrogen and progesterone and the uterus begins to shed it’s lining.
Energy Level: We’re very low energy and tired at this time of our cycle; which means it’s a great time for rest and reflection. We can treat ourselves by trying to go to bed early; this will set us up for good energy levels for the rest of the month.
Exercise: We can benefit the most, at this time from walking, stretching, yin yoga and other low intensity activities.
At Work: This is the best time of the month for problem solving, setting goals, planning and brainstorming.
Social: Limit social activities as much as possible and try to plan most of your time alone if you can. Self-care activities like journaling, meditation, reading and getting extra sleep are great alternatives to social engagements during the menstrual phase.
Seed Cycling: Flax and pumpkin seeds will help balance menstrual phase hormones by working to improve the estrogen to progesterone ratio. Use 1tbs of each on cereals, sauces, smoothies, etc.
Diet: Warming foods like soups and warming spices will feel nourishing and soothing. Support iron levels with legumes and dark leafy greens. Increase magnesium intake with black beans, mango, avocado and cashews. During both the menstrual and follicular phase the female body is better able to utilize carbs for fuel than fat, so we can add whole grains and oats. It’s best to avoid inflammatory foods like fats, caffeine, alcohol and salt to help with cramps.
Supplements: Iron, magnesium, B vitamins and omega-3 fatty acids can be helpful to reduce cramps and balance hormones.
Follicular Phase:
Hormones: We’ll experience a steady rise of estrogen in the system to support the growth of our uterine lining and follicles.
Energy Level: Energy levels begin to get stronger as estrogen and testosterone levels rise at around days three or four.
Exercise: As energy levels rise, so can the intensity of our workouts. Walking, hiking, cardio, strength training, swimming, biking, dance, etc., should start to feel more doable at around day three or four of your cycle.
At work: This is a great time for planning tasks for the month, starting new projects, problem solving, being creative and brain storming.
Social: It’s a good time to start adding more social events to your calendar.
Seed Cycling: Flax and pumpkin seeds help to improve formation of corpus luteum necessary for ovulation. Use 1tbs of each on cereals, sauces, smoothies, etc.
Diet: Focus on eating fiber rich, whole grains, oats, fermented foods, lean protein, fresh and steamed cruciferous veggies because these options help with estrogen balance and detox.
Supplements: Adaptogenic herbs like maca and ashwagandha can promote energy and hormone balance, vitamin B and zinc also help with hormone balance during this phase.
Ovulation Phase:
Hormones: Estrogen & testosterone will be at their peak levels for the month. Our bodies benefit from liver support during the ovulation phase, because they’re metabolizing excess estrogen and testosterone at this time. Try drinking more water, ginger and green tea to help. Add parsley and celery to your diet if you can as well.
Energy Level: You’ll be feeling your most energized.
Exercise: High intensity workouts and group classes should feel great during this time.
At Work: The perfect time for presentations and important talks with your boss.
Social: You’ll be feeling confident, vibrant and most social, so it’s a great time for hosting a gathering, spending more time with friends and family and of course, date nights!
Seed Cycling: Sesame and sunflower seeds help boost progesterone production to reduce the energy drop and PMS symptoms during the upcoming Luteal phase.
Diet: Fresh, raw cruciferous veggies and detoxifying greens to help flush out excess estrogen.
Supplements: Chaste tree berry is believed to support progesterone production and fertility, omega 3 fatty acids and vitamin E.
Luteal Phase:
Hormones: Estrogen and testosterone levels begin to rapidly decrease. It’s still a good time to focus on supporting the liver because it’s continuing to process excess estrogen and testosterone out of the body from ovulation.
Energy Level: As estrogen, serotonin and testosterone drop and progesterone rises, we begin to feel much less energized than we did during the ovulation phase.
Exercise: Strength training and cardio is great for the first half of the luteal phase, but you’ll want to cut it back to lighter activities like walking and yin yoga during the last few days leading up to your period.
At Work: This is a great time for completing tasks, paying attention to detail, editing, finalizing projects, doing reviews, etc.
Social: Feeling more introverted, take some time for more self-care and relaxation if you can.
Seed Cycling: Sesame and sunflower seeds help boost progesterone levels which can prevent early spotting, cramping, anxiety and other PMS symptoms.
Diet: During both the ovulation and luteal phase the female body is better able to utilize fat for fuel. Add slow burning carbs like sweet potatoes, brown rice and other high fiber options like leafy greens, along with healthy fats to help curb junk food cravings.
Supplements: B vitamins help curb cravings that arise due to a higher level of progesterone, for fertility and fewer PMS symptoms increasing magnesium and vitamin C can help.
Hormone Glossary:
Pregnenolone: Pregnenolone is a hormone naturally produced in the body by the adrenal gland. Pregnenolone is also made from cholesterol, and is the starting material in the production of testosterone, progesterone, cortisol, estrogen and other hormones. Because the body uses it biochemically as starting material, pregnenolone is sometimes referred to as a “precursor” or “pro-hormone”. It requires other hormones like thyroid hormone for synthesis.
Estrogen: A hormone you’re probably familiar with because as mentioned in the follicular phase of cycle syncing, its job is to build up our uterine lining to make a comfortable home for an embryo. Estrogen is responsible for your curves, supple skin, and changing cervical mucus/discharge; it’s also pivotal for our cognitive, cardiovascular, and bone health (estrogen production drops with age, which is why post-menopausal women are more likely to experience brain fog and bone health decline.
Progesterone: Progesterone keeps the uterine lining grown in the first half of the menstrual cycle intact, in hopes of embryo implantation. It keeps us calm, reduces anxiety, and helps us sleep! If you’re notoriously weepy, irritable, anxious, and not sleeping well before your period, you likely aren’t producing enough. It plays a key role in a healthy pregnancy and can help you use fat for energy, help your cells use thyroid hormone, and help protect your bones, breasts, and uterus.
Testosterone: Although we have much less testosterone than men, we still need testosterone for strong bones, a quick wit, better mood, motivation, confidence, and energy. Too much of any hormone is an issue but high androgens (like testosterone) can produce less than ideal symptoms in women, such as oily skin and acne, hair in unwanted places like the face, chest, or tummy, and loss of head hair.
Follicle stimulating hormone (FSH): Produced by the pituitary gland, FSH stimulates the growth of the ovarian follicles which helps prepare for ovulation, when your ovary releases an egg.
Luteinizing hormone (LH): also produced by the pituitary gland, LH triggers ovulation and the development of the corpus luteum (which is the mass of tissue that secretes progesterone & then disintegrates if the egg isn’t fertilized, thus causing your period).
RESOURCES MENTIONED IN THIS POST:
MyFLO is the first-ever period app that helps you care for your changing hormones from your first period to your last, lets you sync with your cycle, and shows you how to fix your symptoms naturally.
This is the only official Cycle Syncing® app built by the creator of this method, Alisa Vitti, author of WomanCode and In the FLO and founder of FLO Living.
In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life
The bestselling author of WomanCode presents a biohacking program for women, teaching them how to use their natural 28-day cycle to optimize their time, diet, fitness, work, and relationships.
Women have a important biological rhythm they experience every month that affects productivity, weight, sex drive, energy, and mood. It is essential to be aware of and take care of this rhythm, but it has been widely ignored by medical, nutrition and fitness research. So as women, we diet, we deprive, and we cram as much as possible into our day, striving to accomplish impossible to-do lists, and scheduling our lives based on a 24-hour time cycle, ignoring the intuitive time our bodies naturally keep: a monthly cycle with four hormonal phases that offer incredible advantages.
Related Posts:
8 Holistic Fertility Treatments
Sources:
Cycle Syncing: Matching Your Health Style to Your Menstrual Cycle
Cycle Syncing: How to work with your hormones in each phase of your cycle
