Unlock Passion & Energy - Full Cycle Syncing Guide

INTRODUCTION

In today's fast-paced world, it's easy to feel like we're constantly fighting against our own bodies. We’re trying to push our limits in order to gain accomplishments, rewards, and success - but always wondering in the back of our minds “isn’t there more to life than this?”

If you’re here, I bet you’re a hardworking, dedicated woman who has big dreams and goals. But, you also feel that burnout creeping in and you’re not sure how long you can keep the life you’re setting up for yourself going. How long until you completely crash and there’s no more “I’ll deal with it tomorrow’s” left?

Listen, I totally know what it’s like to have big dreams but also want to actually enjoy your life while achieving them. And I also know that, yes, there is more to life than empty achievements that don’t feel as good as you’d hoped and constant burnout.

And there is such a thing as a sustainable solution to burnout. It’s called Cycle Syncing. So you can finally stop worrying that everything will fall apart and you can learn how to incorporate this system into your life so that you can go after your big dreams, without looking over your shoulder for the burnout that’s coming in closer like a blanket of fog in the night.

Want the summary version? Watch the video on YouTube!

WHAT IS CYCLE SYNCING

Cycle syncing is all about living in balance with your hormones and their natural patterns. It’s about actually working with your body, knowing its patterns, and planning your life in a way that takes advantage of these patterns - rather than working against your body and always feeling rundown by hormones and mediocre health.

As women, our bodies operate on two distinct rhythms: The 24-hour circadian rhythm and the 28-day infradian rhythm. Imagine the 24-hour clock as the one that follows the sun and one that remains ‘consistent’ on a day-to-day basis. Note, this is the only hormonal rhythm that operates in the male biology.

The infradian rhythm, however, follows the moon and has a much greater influence on women’s health, productivity, and bodies during our reproductive years (meaning from your first period until your last before menopause). This infradian rhythm affects everything from your brain function, metabolism, nutritional needs, natural strengths, immune system, desires, and so much more. And, you can actually take advantage of this as a powerful system.

Cycle syncing is not just a trend; it's a revolutionary approach to living in alignment with your body's hormonal patterns. Meaning? You can go after your goals AND feel good while doing so. So often, women are conditioned to believe that hormonal fluctuations are obstacles to overcome, but in reality, they hold the key to unlocking our full potential.

WHY SHOULD YOU CARE

Understanding and embracing cycle syncing can revolutionize the way you approach your work, self-care, exercise, and overall well-being. Instead of feeling like victims to our hormonal fluctuations, cycle syncing empowers us to optimize each phase of our cycle for maximum productivity, creativity, and energy.

Also, and I’m only saying this because if I don’t, I’m not fully serving you at my highest here. Your hormones are a part of your biology, they play a role in your entire health and life - no matter what you do. You can’t change that. But you can change how that plays out in your life. You can determine whether you live as a victim or a conqueror. You choose whether you feel empowered by your own body or rundown by it.

So, I want to ask you before you read on or even before you click out of this blog post thinking this isn’t for you: What has living the way you have been living cost you already? How many times have you crashed after a productivity high wondering what you did wrong this time? How many times have you come down with the flu or a cold, wondering what’s so wrong with your body and immune system? How many times have you had to deal with PMS, painful periods, or brain fog when all you really wanted to do was feel your best?

The blueprint to complete empowerment, passion, and energy is already within you.

But you need to decide whether to follow it or pay the costs for ignoring it.

So, which will it be?

Note that most of the information we’ll cover in this blog post is based on the information and Cycle Syncing Method created by Alisa Vitti, the founder of FLO Living and author of the book In the FLO - which is the complete guide on cycle syncing and the infradian rhythm.

OVERVIEW OF THE 4 PHASES OF A MENSTRUAL CYCLE

To gain the full benefits of cycle syncing, it's essential to understand the four phases of your menstrual cycle: Follicular, Ovulatory, Luteal, and Menstrual. Each phase offers a unique opportunity for productivity, self-care, exercise, and social engagement, tailored to your body's changing needs. Let’s do a quick overview of each phase:

The Follicular Phase

This is the first phase after your period (menstrual phase) and this is where your energy levels will begin to increase. This phase normally lasts around 7-10 days (based on an average 28-day cycle. Note that according to In the FLO by Alisa Vitti, a normal cycle length can be anything between 21- 35 days).

The Ovulatory Phase

The following phase is one of the shortest phases of your cycle and will be your most fertile days as your body is releasing an egg for fertilization. This phase normally lasts 3-5 days.

The Luteal Phase

This is generally the longest phase of the menstrual cycle, usually spanning between 10-14 days. This phase is also often considered to have 2 parts: The first half is often very similar to the ovulatory phase, in terms of your energy levels, productivity, and needs. The second half of this phase is normally the time to really start slowing things down and nurture yourself in advance of your period.

The Menstrual Phase

The final phase is the menstrual phase, which usually lasts anything between 3 and 7 days. Note that when tracking your natural cycle, the day 1 of your period will be considered the day 1 of a new cycle. But in the Cycle Syncing Method, one often considers the follicular phase as the beginning of a new month to follow your cycle syncing principles.

HOW YOUR HORMONES CHANGE THROUGHOUT A CYCLE

So we’ve mentioned already that your hormones fluctuate throughout your menstrual cycle, but what does that actually look like? Take a look at the chart below:

Chart by Forth With Life

I want to mainly focus on two hormones: Estrogen (the pink line) and Progesterone (the blue line). As you probably know, estrogen is the typical female hormone that most people know a bit about. As you can see, this hormone peaks during your ovulatory phase (when your body typically releases an egg for fertilization). This is the hormone that mainly contributes to your priming for social interactions and magnetism during the ovulatory phase, as well as your peak in creativity and energy during the follicular phase, but more on that later. After ovulation, estrogen decreases for the second half of your cycle (luteal and menstrual phases) and is meant to be in lower concentrations than progesterone, otherwise you’ll generally experience PMS symptoms and other hormonal issues in the second half of your cycle.

Progesterone is barely prevalent in the first half of your cycle but shows up massively after ovulation. This is because ovulation is the process within your body that produces progesterone. Which is why your body will not be producing this hormone when you’re using any form of hormonal birth control that suppresses ovulation. And this is truthfully a shame, because progesterone holds A LOT of benefits. Not only is it the counterbalancing hormone to estrogen (which is why if you have too much estrogen compared to progesterone in your luteal phase, you’ll experience those annoying PMS symptoms), but it also promotes relaxation and good sleep, increases your energy levels, and according to Lara Briden (author of Period Repair Manual), reduces the risk of cancer! Read more on the benefits of progesterone here.

FOLLICULAR PHASE

Productivity: Planning and Creativity

During the follicular phase, your mind is primed for planning and creativity. Think big picture. Set aside time to map out your month, brainstorm ideas for your projects, or outline your goals. This is the perfect moment to embark on new ventures or breathe life into fresh ideas. Whether it's starting a new project or preparing meals for the month ahead, embrace this phase's energy to lay the groundwork for success.

Self-care: Breathing New Life Into Your Well-being

As a hardworking woman overcoming burnout, self-care is non-negotiable. While you may not feel the urge to slow down, it's essential to prioritize your well-being. Seek novelty and new experiences to invigorate your spirit. Try out that recipe you've been eyeing or engage in outdoor activities like hiking or cycling to revive your body. Remember, self-care isn't selfish—it's a vital investment in your overall health and happiness.

Exercise: Wake Up Your Body

During the follicular phase of your menstrual cycle, focus on cardio workouts like cycling or spinning to match your body's natural energy surge. Incorporate outdoor activities like running or climbing, either solo or with a partner.

Social Calendar: Embracing New Experiences

Expand your horizons during the follicular phase by embracing new experiences. Challenge yourself to try activities outside your comfort zone, whether it's attending a cooking class with your partner or exploring a new museum exhibit. Combine learning with socialization to enrich your life and relationships during this phase.

Nutrition and Cooking: Fueling Your Creativity

Nourish your body with foods that support your creative endeavors. Opt for lighter foods to sustain your energy levels, incorporating ingredients like chicken, eggs, sauerkraut, oats, broccoli, carrots, avocado, grapefruit, and lemon into your meals. Experiment with lighter cooking methods such as steaming or sautéing to support your body’s energy levels.

(Download infographics by right-clicking, if desired)

OVULATORY PHASE

Productivity: Socialize, Collaborate, Communicate

During the ovulatory phase, communication becomes your superpower. Whether it's delivering a speech, participating in a podcast episode, or scheduling meetings, this is the time to shine. Collaborate with others, share your ideas, and engage in vibrant discussions with your team or co-workers. Embrace the art of effective communication to propel your projects forward and foster collaboration.

Self-care: Nourish Your Social Soul

Amidst your busy schedule, prioritize connecting with others during the ovulatory phase. Fill your social batteries by spending time with friends, engaging in meaningful conversations, and sharing your thoughts and experiences. Remember, even if you're more of an introvert (me too!), don't underestimate the power of human connection in refreshing your energy. Embrace the opportunity to nurture your relationships and cultivate a sense of belonging.

Exercise: Energize Your Body

With your energy levels at their peak, seize the opportunity to indulge in invigorating workouts. High-intensity interval training (HIIT), dance workouts, or kickboxing sessions are perfect choices to unleash your energy and elevate your mood. Embrace the social aspect of exercise by joining group classes or testing out new activities with friends. Let movement be a celebration of your strength and vitality during this phase.

Social Calendar: Open Up to Connection

Let your social calendar overflow with laughter and friendship during the ovulatory phase. Say yes to invitations, whether it's a night out with friends, parties with your partner, or double-dates with loved ones. Embrace the opportunity to enjoy the warmth of human connection and create cherished memories with those you hold dear.

Nutrition and Cooking: Fuel Your Radiance

Nourish your body with fresh, raw foods that complement this phase as your basal body temperature is at its highest. Incorporate ingredients like quinoa, asparagus, eggplants, tomatoes, coconut, red berries, almonds, salmon, and tuna into your meals to support your body's flow.

LUTEAL PHASE

Productivity: Tackling To-Do Lists with Precision

In the luteal phase, it's all about getting things done. Channel your focus into completing tasks and projects that you initiated during the follicular phase. Dive into detail-oriented work, organizing your space, managing finances, or attending to personal appointments. Enjoy the satisfaction of bringing tasks to completion and embrace the sense of accomplishment that accompanies each finished task.

Self-care: Embracing Moments of Stillness

As you approach the second half of the luteal phase, allow yourself to slow things down and take this opportunity to turn inward and prioritize self-care. Create space for quietude by spending less time with others and indulging in activities that nurture your soul. Treat yourself to a soothing bath, lose yourself in the pages of a good book, or engage in hobbies that bring you joy, such as crafting or watching your favorite shows. Remember that slowing things down and truly nurturing yourself in this half of your cycle is what will allow you to feel energized and creative in the other half of your cycle.

Exercise: Strengthening Your Body

During the luteal phase, shift your focus towards strength exercises that empower and strengthen your body. Embrace activities like strength training, pilates, or yoga, which promote muscle toning and flexibility without overwhelming intensity. Listen to your body's cues as you approach your period, allowing yourself to slow down and prioritize gentle movement, such as long walks and stretching, to honor your body's needs.

Social Calendar: Finding Comfort in Intimacy

Turn your attention inward and prioritize quality time with yourself and your closest loved ones during the luteal phase. Focus on home projects, such as organizing and cleaning, or enjoy cozy date nights at home with your partner. Don't hesitate to decline social invitations or reschedule them for a later date when you feel more energized and present. Remember, it's okay to prioritize your well-being and set boundaries that honor your needs.

Nutrition and Cooking: Nourishing Your Body with Warmth

As the luteal phase unfolds, embrace the comfort of warmer foods prepared through roasting or baking. Incorporate hearty, healthy carbohydrates like sweet potatoes and brown rice into your meals to sustain your energy levels. Explore nourishing ingredients such as turkey, red meat, cauliflower, radishes, squash, dates, apples, and chickpeas to support your body's needs and make sure to get enough iron into your system to support your body during the next phase.

MENSTRUAL PHASE

Productivity: Evaluating and Connecting with Intuition

During the menstrual phase, it's essential to embrace a gentle pace and focus on self-reflection. Take this time to evaluate your progress, review your work, and contemplate your goals and aspirations. Connect with your intuition and allow it to guide you as you determine your path forward. Embrace the power of introspection and trust in the wisdom within you.

Self-care: Nurturing Your Body and Soul

Amidst the ebbs and flow of your cycle, the menstrual phase calls for deep rest and rejuvenation. Listen to your body's cues and prioritize activities that promote relaxation and self-care. Engage in off-screen hobbies like journaling, scrapbooking, or indulging in a good book. Honor your need for rest and recharge, allowing yourself the space to unwind and replenish your energy reserves.

Exercise: Embracing Gentle Movement and Rest

In the midst of your menstrual phase, honor your body's need for gentle movement and rest. Embrace activities like light yoga, pilates, or leisurely walks in nature that nurture your body without taxing your energy levels. Recognize that it's okay to prioritize rest over exercise during this time, allowing your body the opportunity to recuperate and restore balance.

Social Calendar: Turning Inward and Reflecting

As you enter the menstrual phase, tune inward and amplify your self-care practices. Take a break from social media and create space for introspection and reflection. Journaling can be a powerful tool for processing your emotions, reflecting on your experiences, and setting intentions for the future. Release the pressure to compare yourself to others and instead focus on nurturing your own needs and desires.

Nutrition and Cooking: Focus on Rich Nutrition

Nourish your body with warm, nourishing foods that provide comfort and sustenance during the menstrual phase. Incorporate ingredients like mushrooms, beets, watermelon, kidney beans, pork, sardines, and squid into hearty soups and stews packed with essential nutrients, including iron, to support your body's needs during menstruation. Prioritize nutrition as a form of self-care, honoring your body's natural rhythms and promoting overall well-being.

FINAL TIPS & REMINDERS

Remember, the ultimate goal of cycle syncing is to balance your hormones and listen to your body's needs. While these guidelines offer a starting point, every woman is unique, and each cycle may feel slightly different. Trust your intuition and body and adjust your routine accordingly.

If you're using hormonal birth control, you can still benefit from organizing your life around the four phases of the menstrual cycle. However, keep in mind that you will not experience the same fluctuations in energy, productivity, and mood as your body’s natural processes are being suppressed by hormonal birth control.

By embracing cycle syncing, you can break free from the cycle of burnout and cultivate a sustainable approach to achieving your goals while prioritizing your health and well-being. So go ahead, listen to your body, and embark on this transformative journey towards passion, energy, and empowerment. Your future self will thank you for it!

WHAT NOW?

Ready to get started? Here are my recommendations to start your cycle syncing adventure:

Watch this video covering the basics on cycle syncing if you haven’t already!
Make sure to watch these two videos here and here - to get information on what to keep in mind before you start cycle syncing.
Go grab your In the FLO book by Alisa Vitti as that holds EVERYTHING on cycle syncing, the infradian rhythm, and how to biohack your body and life to lasting energy and fulfillment.
Start tracking your cycle to understand your unique cycle and phases more and gain the benefits of naturally tracking your fertility (if desired). I’ve personally felt very satisfied by Natural Cycles and I'm now testing out Kindara. Flo is also a popular option for many women. Test out different options and see which suits you best.

Disclaimer: Some of these recommendations are created/sold by me, while other recommendations are offered by other professionals/companies from which I do not earn any commissions or affiliate earnings.

Disclaimer: I am not a medical professional. All the information and tips covered in this post are intended as guidelines that have worked for me personally. Always take your own health into consideration and consult with medical professionals as needed.

LINKS/REFERENCES

FLO Living (founded by Alisa Vitti): https://www.floliving.com/

Book In the FLO by Alisa Vitti: https://www.floliving.com/in-the-flo-book

Cycle Syncing Method: https://www.cycle-syncing.com/

Hormonal patterns chart by Forth With Life: https://www.forthwithlife.co.uk/blog/menstrual-cycle-tune-into-your-hormones/

Book Period Repair Manual by Lara Briden: https://www.larabriden.com/period-repair-manual/

Benefits of progesterone: https://www.larabriden.com/superpowers-benefits-progesterone/

Natural Cycles (cycle tracking app): https://www.naturalcycles.com/

Kindara (cycle tracking app): https://www.kindara.com/

Flo (cycle tracking app): https://flo.health/