How to Start Cycle Syncing Today: A Beginner’s Guide to Balancing Your Hormones Naturally
Feeling Out of Sync?
Here’s Why Your Menstrual Cycle Holds the Key …
Are there some weeks when you have a great energy feeling like you can do it all and others where you just want to crawl into a hole, leave all responsibilities and shut out the world? You’re not alone.
It has become the norm for most women to live out of sync with their monthly menstrual cycle. They follow the schedule society’s has made for them, meanwhile ignoring their body’s natural hormonal rhythm.
School did not teach us how to synch our cycle with our life.
Because if they did, we would not conform to the way the world is today, and we’d be too powerful for them to control.
But here’s the truth:
Your menstrual cycle is your superpower!
And now, it’s your choice to decide whether you want to learn more about it. If the answer is a ‘yes I want to learn more!’. Keep reading and I’ll teach you how to work with your menstrual flow. rather than against it.
When you get to know the ins and outs, life challenges become easier to navigate and, you can:
✅ Minimize PMS and cramps
✅ Have steady energy throughout the month
✅ Improve digestion, sleep, and mood
✅ Have more confidence in understanding what your body is actually doing
✅Improve workout, nutrition and productivity
The power of cycle syncing is a feminine holistic approach towards finding balance in your lifestyle, nutrition, exercise, and self-care through synching your life to natural flow. Opposed to you synching to society’s flow.
The best part? You can start today, let’s get into the basics!
What is Cycle Syncing?
Cycle syncing is the practice of adapting your diet, movement, work, and self-care routines based on the four phases of your menstrual cycle.
🩸 Menstrual Phase (Days 1-5) – Rest and reflect.
🌱 Follicular Phase (Days 6-14) – Create and energize.
🔥 Ovulatory Phase (Days 15-17) – Connect and thrive.
🌙 Luteal Phase (Days 18-28) – Slow down and nourish.
Each phase has unique hormonal shifts that affect how you feel physically, emotionally, and mentally. These hormonal changes cause a woman to feel different in her body, mind, and spirit throughout the 4 phases of her menstrual cycle.
When you start working WITH these natural changes instead of ignoring them, you’ll notice a huge difference in your health and well-being.
How to Start Cycle Syncing Today
You don’t have to change your whole life in one day but slowly incorporating these changes, no matter how small is progress. And it does count.
Small actionable steps are the way to start incorporating the cycle syncing method into your life. Because we are not superwoman and we don’t have to do it all.
Here’s how to start syncing with your cycle today..
Step 1: Track Your Cycle & Identify Your Phase
In order to make changes, you have to know what stage of your cycle you are in.
❓ Use a period tracker app (like Stardust, Flo, or MyFlo)
❓ Write down your cycle by hand in a journal (my fave)
❓ Pay attention how you feel every week (write this in the journal)
❓Things to Track (Diet, Bowels, Mood, Activities, How Much you Bled, Exercise, Emotions, Mood, Tiredness)
A rule of thumb for knowing how long your cycle is is to count the first day you begin bleeding to the last day right before your next bleed. That is your cycle length.
Once you know what phase you’re in, you can start making small changes that align with your body’s needs. It’s almost like you are studying yourself, and you will begin to notice patterns that give you awareness you need to make changes.
Step 2: Adjust Your Nutrition for Each Phase
What you eat impacts your hormones, energy, and mood. Cycle syncing helps you fuel your body with the right foods at the right time. Tailoring your nutrition to each phase of your cycle will boost your energy because your body has the nutrients it needs. Overall, you will experience reduced PMS symptoms.
🥑 Menstrual (Days 1-5): Warm, nourishing foods like soups, stews, healthy fats (avocado, nuts), and iron-rich foods (leafy greens, lentils).
🍓 Follicular (Days 6-14): Light, fresh foods like smoothies, salads, lean protein, and fermented foods for gut health.
🥩 Ovulatory (Days 15-17): Anti-inflammatory foods like cruciferous veggies, lean protein, berries, and healthy carbs.
🍠 Luteal (Days 18-28): Warming, grounding foods like roasted veggies, whole grains, magnesium-rich foods (dark chocolate, pumpkin seeds).
✨ Want a full meal plan based on your cycle?
💖 Get my entire Cycle Syncing Nutrition Guide inside the
Step 3: Sync Your Workouts with Your Hormones
Do you ever wonder why some weeks you are a rock star at your workouts and other weeks you can’t even lift a can of a cooking pan?
💤 Menstrual Phase: Take time to rest, do some yoga, stretching or a gentle walk.
💪 Follicular Phase: Introduce cardio, fitness, exercises, dancing
🔥 Ovulatory Phase: Engage in intense exercises, do a lot of weights
🌿 Luteal Phase: Some form of exercise, pilates, activities that have a slow pace
By following your body’s natural energy levels, you’ll prevent burnout, reduce inflammation, and improve fitness results.
Step 4: Match Your Productivity and Social Life
Your brain chemistry shifts throughout your cycle, making some weeks better for socializing and creativity while others are ideal for deep work and rest.
🩸 Menstrual (Inner Winter): Journaling, reflection, no or very few meetings.
🌱 Follicular (Inner Spring): Strategic planning, goal setting, new project development.
🔥 Ovulatory (Inner Summer): Social Conferences, presentations, parties.
🌙 Luteal (Inner Autumn): Focusing, planning, finishing jobs.
Cycle syncing = less stress, more productivity and better time management.
Step 5: Prioritize Self-Care Based on Your Phase
You will need different self-care for each week of the month. By honoring them, you’ll feel more balanced and in tune with yourself.
🌿 Menstrual: Stay in Bed, take warm baths, write in a journal, do gentle yoga.
🌸 Follicular: Try new things, breath holding, affirmations.
💃 Ovulatory: Socializing, dancing, date nights
🌙 Luteal: Clean, set boundaries, be creative
Those are the basics of cycle syncing! I hope you found value in this beginner guide to cycle syncing. Comment any questions that came up and let’s start a conversation!
Ready to Go Deeper?
Allow Me To Guide You!
I’d be honored to continue being a guide for you on your cycle syncing journey.
Cycle syncing is a life-changing tool for balancing hormones, reducing period pain, and feeling your best all month long.
It has personally helped me regain my life back. I have been able to show up better for my family, connect deeper to my womb, emotions and the powerful fire within.
If you’re ready to:
✅ Ditch painful cramps & PMS
✅ Balance your hormones naturally
✅ Master your cycle for more energy, ease & flow in your life
💖 Join my course, The Period Playbook!
Inside, you’ll get:
🔥 A step by step guide to cycle syncing
✈️ Personalized meal plans & recipes
💃 Hormone-friendly workout and self-care plans
🌙 Somatic practices & Moon teachings to support emotional balance
