Ladies, let’s be real—our hormones are running the show, whether we like it or not. One day, we’re feeling like Superwoman, crushing our workouts and moving thru our day like a total boss. A week later, we’re debating if lifting the TV remote is an acceptable form of exercise.

But what if I told you that your menstrual cycle holds the key to optimizing your workouts, fueling your body more effectively, and finally breaking through that fat-loss plateau?

Enter: Cycle Syncing.

What Is Cycle Syncing?

Cycle syncing is the practice of adjusting your workouts, nutrition, and lifestyle based on the four phases of your menstrual cycle. It was pioneered by functional nutritionist Alisa Vitti and has gained traction as women realize that one-size-fits-all fitness plans just don’t work when your hormones are on a rollercoaster ride each month. Research backs this up—studies show that estrogen and progesterone fluctuations impact metabolism, energy levels, and muscle recovery (Janse de Jonge, X. A. K. 2003).

So, instead of fighting against your body, let’s work with it to maximize results and feel amazing.

The Four Phases of Your Cycle & How to Train & Eat for Each

1. Menstrual Phase (Days 1-5): Rest & Recovery Mode

 Hormones: Estrogen and progesterone are at their lowest, meaning energy levels can be down. Your uterus is literally shedding its lining—give yourself some grace!

Best Workouts: Light movement like yoga, walking, and stretching. If you feel up for it, low-intensity strength training is fine.

Best Foods: Iron-rich foods like steamed spinach (better absorbed than raw due to reduced oxalates), lean red grass-fed/finished meat, lentils, and organic dried figs. Warm, nourishing foods like bone broth, miso soup, and congee (a traditional Chinese rice porridge) help restore energy and support digestion.

What to Avoid: Overly intense workouts that leave you drained. This is not the time for HIIT (high intensity interval training) or personal bests.

2. Follicular Phase (Days 6-14): The Power-Up Phase

Hormones: Estrogen is rising, giving you an energy boost, increased motivation, and better insulin sensitivity. Your body is primed to build lean muscle!

🔥 Best Workouts: Strength training, moderate cardio, and trying new activities. This is the best time to lift heavier weights and push yourself a little harder.

 Best Foods: Focus on lean proteins (antibiotic-free poultry, wild-caught fish, pasture-raised eggs), complex carbs (quinoa, sweet potatoes), and healthy fats (avocado, extra virgin olive oil). Fermented foods like kimchi, sauerkraut, and kefir support gut health, which is key for hormone balance. Sprouted grains and legumes can aid digestion and enhance nutrient absorption.

 What to Avoid: Under-eating! With your metabolism revving up, you need enough fuel to support muscle growth and fat loss.

3. Ovulatory Phase (Days 15-17): Superwoman Mode

Hormones: Estrogen and testosterone peak, making you feel invincible. Your strength, endurance, and coordination are at their highest!  Plus, you feel your sexiest during this phase.

Best Workouts: High-intensity workouts, heavy strength training, and metabolic conditioning. If you love boot camps or sprint intervals, this is your time to shine.

Best Foods: Anti-inflammatory foods like wild blueberries, blackberries, turmeric, arugula, and microgreens help keep estrogen levels in check. Add small amounts of fiber (chia seed pudding, ground flaxseeds) to support digestion. Or one serving of brazil nuts to provide selenium, which supports thyroid function—a key player in hormone balance.

 What to Avoid: Over-exercising. Just because you can go all out doesn’t mean you should. Simply listen to your body.

4. Luteal Phase (Days 18-28): The Slow Down Phase

Hormones: Progesterone rises while estrogen drops, leading to potential fatigue, bloating, and increased cravings.

Best Workouts: Moderate-strength training, Pilates, yoga, and steady-state cardio. Focus on mind-body connection workouts like dance (hello, pole fitness!) to boost mood.

Best Foods: Magnesium-rich foods like medjool dates, pumpkin seeds, and cooked Swiss chard help with PMS symptoms. Chinese medicine suggests warming foods like cinnamon, ginger, and roasted root vegetables to support digestion and reduce bloating. Slow-digesting carbs like organic, gluten-free oatmeal, sweet potatoes, and barley can keep energy levels stable.

What to Avoid: High-intensity workouts if you’re feeling sluggish. Also, cut back on caffeine and sugar to minimize PMS crashes.  My favorite low-caffeine drinks are Every Day Dose and Decaf Danger coffee.  Mix in two teaspoons of local, raw honey and WOW, you won’t even miss the caffeine and your adrenal glands will thank you.

Cycle Syncing = Female Empowerment

Tuning into your cycle isn’t just about fitness—it’s about self-awareness, self-care, and stepping into your full power as a woman. Studies show that women who practice cycle syncing experience improved energy levels, better mood stability, and enhanced body confidence (Vitti, 2020).

And what better month to start than March—Women’s History Month! By aligning your workouts and nutrition with your natural rhythms, you’re not just working out, you’re working with your body. That’s the ultimate act of self-love. ❤

Try It for a Month!

I challenge you to track your cycle (apps like Flo or Natural Cycles are great) and adjust your training accordingly. See how you feel! DM me on Instagram (@AubreyWorek) and let’s talk about your experience.

Remember, your cycle isn’t a setback—it’s your superpower. Embrace it, optimize it, and watch your fitness soar. 💪✨