Cycle Syncing: Eat, Move & Glow With Your Hormones

Can we all agree it’s time to stop fighting our hormones and start working with them? Ever notice how one week you feel unstoppable, and the next, you’re questioning every life decision while breaking out like a teenager? Yeah, that’s your menstrual cycle at play.

Enter cycle syncing—the art of eating, exercising, and living in sync with your hormones. It’s like biohacking, but make it feminine wellness. And because your skin is a direct reflection of your gut health and hormones, getting this right could mean glowier skin, less bloating, and fewer mood swings. Let’s break it down, phase by phase.

Menstrual Phase (Days 1-5)

🩸 A.K.A. The Hibernation Station

Hormones are at rock bottom, energy is meh, and all you want is cozy vibes. Your body is shedding the uterine lining, which means now is not the time to go beast mode at the gym. Instead, focus on rest, reflection, and gentle movement.

🔹 Eat for Nourishment: Think iron-rich, grounding foods—kale, beets, sweet potatoes, dark berries, pumpkin seeds, red meat, and dark chocolate (yes, really). Your body needs extra nutrients to replenish what it's losing.

🏋️‍♀️ Move with Intention: Walking, yoga, stretching. Basically, move in a way that feels like a hug.

🧘‍♀️ Bonus: This is your introspective phase—perfect for journaling, setting goals, and sipping tea in deep thought.

Follicular Phase (Days 6-14)

🌱 A.K.A. The Glow-Up

Estrogen is rising, energy is climbing, and you’re feeling creative and on it. This is your time to start new projects, plan ahead, and take advantage of that mental clarity.

🔹 Eat for Energy: Fresh, vibrant foods—broccoli, carrots, avocados, pomegranates, oats, eggs, and nut butters—will keep you fueled. This phase is all about light, nutrient-dense meals.

🏋️‍♀️ Move with Strength: HIIT, strength training, and jogging will match your high-energy vibes.

🧠 Bonus: Brainpower is at its peak—schedule meetings, brainstorm, and tackle complex tasks.

Ovulatory Phase (Around Day 14)

🔥 A.K.A. The Social Butterfly Era

Estrogen is peaking, testosterone is giving you a confidence boost, and you’re feeling bold, social, and maybe a little flirty. Your metabolism is at its most efficient, and your skin is likely at its best (thank you, hormones!).

🔹 Eat for Balance: Brussels sprouts, bell peppers, quinoa, berries, almonds, eggs, lamb, and probiotic-rich foods like kimchi support digestion and keep that estrogen in check.

🏋️‍♀️ Move with Power: Go hard—HIIT, running, and strength training will maximize those energy levels.

🎤 Bonus: This is your time to shine. Socialize, network, market yourself, negotiate deals, and record that podcast you’ve been putting off.

Luteal Phase (Days 15-28)

🛑 A.K.A. The PMS Prep Zone

Progesterone is rising, and while you start off feeling okay, by the end of this phase, you might be battling bloating, mood swings, and cravings. This is your slow down and take care of yourself phase.

🔹 Eat for Comfort: Your metabolism is running faster, so increase calories slightly and focus on complex carbs (sweet potatoes, squash, brown rice), magnesium-rich foods (dark chocolate, sunflower seeds), and hormone-balancing proteins (grass-fed beef, turkey, chickpeas).

🏋️‍♀️ Move with Ease: Swap HIIT for Pilates, yoga, and long walks. Your body will thank you.

📝 Bonus: This is your organizing phase—wrap up projects, clean out your inbox, and prep for the next cycle.

Why Cycle Syncing?

I started cycle syncing to balance my hormones, reduce bloating and breakouts, and keep my energy stable. The first half of your cycle (follicular + ovulatory) is when cortisol is higher—so more cardio and lighter foods work best. The second half (luteal + menstrual) is when your metabolism speeds up—so more calories and heavier foods keep things balanced.

Reminder: I’m not a doctor, just a wellness nerd who loves sharing what works for me. But if this resonates with you, give it a try and see how your body (and skin!) responds.

✨ Ready to Glow? Stay tuned for a recipe for each phase of your cycle. Your hormones (and skin) will thank you ⤵️

🩸 Menstrual Phase - Lentil Bean Soup

🌱 Follicular Phase - Oats

🔥 Ovulatory Phase - Quinoa Bowl

🛑 Luteal Phase - Taco Bowl