Cycle syncing is a concept that was introduced by functional nutritionist Alisa Vitti and involves a woman living in alignment with her monthly cycle. For those who are struggling with period symptoms, fertility challenges or entering perimenopause, the Cycle Syncing Method can help you to optimise your hormones. Here we talk to two women’s health experts about how we can implement cycle syncing in all different areas of our lives
Rebecca Carter is a women’s mental health expert and counsellor at The Lighthouse Arabia – Center for Wellbeing. She explains: “When you live in alignment with your cycle and natural rhythms, you no longer push yourself into constant over-productivity, force your body into burnout or criticise yourself for not achieving the same goals week-to-week. Instead, you make supportive and nourishing choices that allow you to live to your full potential and support your instinctual cyclical nature as a woman. You move away from a one-size-fits-all approach and experience greater confidence, improved energy and better overall health.”
A woman’s cycle influences her brain, metabolism, immune system, gut health and stress response throughout the month. As we move through each phase and our hormones change, so do our physical, emotional and energetic needs. To start tracking your cycle, it’s as easy as using an app or journal to notice how your body feels, your energy levels and which emotions you are experiencing.
Using the cycle syncing method, Rebecca explains that the four distinct phases throughout your monthly cycle can align with the seasons of nature. This encourages you to embrace and welcome change, making small yet powerful adjustments to your nutrition, exercise and self-care during each phase to honour and support your hormones, body and health.
Rebecca’s guide to the cycle’s phases and what we should focus on…
Menstrual – Inner Winter – Days 1 - 7
Focus on: rest, deep nurturing, evaluation, going within, releasing, gentle yoga, walking.
Follicular – Inner Spring – Days 7 – 14
Focus on: planning, manifesting, strategizing, goal setting, brainstorming, dancing, running.
Ovulation – Inner Summer – Days 15 - 18
Focus on: socialising, communication, expression, networking, playfulness, HIIT classes, bootcamp.
Luteal – Inner Autumn – Days 19 - 28
Focus on: completion, finishing tasks, slowing down, organisation, ease, strength training, Pilates.
Nutrition advice
Charlie Baxter, women’s nutritionist and mindset coach, explains the importance of nutrition to your menstrual cycle. “Bodies with higher levels of inflammation experience more PMS symptoms, so nourishing your body throughout the month does have an impact on how you will feel around your menstrual cycle,” she explains.
“It’s extra important to be eating balanced meals which are high in protein to help keep us feeling full and avoid the uncontrollable period munchies – especially around our period when we tend to have more cravings and are hungrier,. Our calorie requirement increases in the latter half of our cycle (the luteal phase) as our body craves more energy. The quickest way to get that energy is through carbohydrates, which is why we crave sugary things and energy-dense foods such as cookies, cake and burgers. Eating more protein will certainly help to manage these cravings. When you are menstruating, aim to get more iron-rich foods into your diet such as red meat, legumes and spinach.”
Charlie advises that eating a bit of dark chocolate might even do us good during our cycle. “Our bodies burn through magnesium in our late luteal phase, so aim to include more magnesium-rich foods in your meals such as leafy greens, dark chocolate and walnuts.”
Contact Rebecca or Charlie directly for more insights into living a life in sync with your cycle.
