Ever feel like some days you’re absolutely thriving, focused, energised, ready to lead a meeting or crush your workout, and other days, everything just feels a little harder? That might not be a lack of willpower. It might just be your hormones doing their job.
Cycle syncing is an approach to wellness that encourages women to align their lifestyle habit from workouts to nutrition to workflow with the natural hormonal fluctuations of their menstrual cycle. At Uncommon Jane, we believe in living intentionally and working with your body, not against it. Cycle syncing is one of those quietly revolutionary practices that helps you do just that.
What Is Cycle Syncing?
Coined by integrative nutritionist Alisa Vitti, cycle syncing is the practice of adjusting your routines based on the four phases of your menstrual cycle. It’s a personalised, hormone-aware approach that invites you to pay attention to your body’s natural rhythms and plan accordingly.
Unlike the male hormonal rhythm, which resets roughly every 24 hours, the female cycle runs on a monthly rhythm (typically 28 days, but anywhere from 21 to 35 is considered normal). Within that cycle, your hormones—particularly oestrogen and progesterone—rise and fall in predictable patterns, influencing your energy, mood, focus, appetite, and more.
Here’s a breakdown of the four phases, along with research-backed insights into how hormonal shifts impact your energy, cognition, and overall wellbeing:
1. Menstrual Phase (Days 1–5)
This is the phase when your period begins, and hormone levels are at their lowest. Energy tends to dip, and it’s normal to feel more introverted or slower than usual.
What to do:
- Prioritise rest and reflection
- Opt for gentle movement like walking, stretching, yoga, or light Pilates
- Eat iron-rich and magnesium-rich foods like leafy greens, legumes, and warming soups
Work tip: Block time for administrative or low-demand tasks if possible. Honour your slower pace.
2. Follicular Phase (Days 6–12)
As your period ends, oestrogen begins to rise, bringing a surge of energy and optimism. You might feel more social, creative, and motivated.
What to do:
- Try new activities or increase workout intensity like strength training and cardio intervals
- Focus on goal setting, brainstorming, or collaborative work
- Eat fresh veg, fermented foods, and lean protein to support rising energy
Work tip: This is a great time for starting new projects or pitching ideas.
3. Ovulatory Phase (Days 13–15)
Oestrogen peaks and luteinising hormone (LH) triggers ovulation. You’re likely at your most confident, articulate, and energised.
What to do:
- Schedule your toughest workouts—HIIT, strength, group classes
- Book presentations, networking events, or interviews
- Eat anti-inflammatory and antioxidant-rich foods like berries, cruciferous vegetables, and fibre-rich meals
Work tip: Use this window for high-visibility tasks and collaborations.
4. Luteal Phase (Days 16–28)
After ovulation, progesterone takes over. Energy may slowly decline, and your body starts preparing for a potential period. If no pregnancy occurs, hormone levels drop toward the end of this phase.
What to do:
- Shift to strength maintenance workouts or low-impact training like Pilates or steady-state cardio
- Prepare for potential PMS symptoms with magnesium-rich foods, healthy fats, and complex carbs
- Focus on tasks that require attention to detail or completion
Work tip: This is a great time for closing out projects, organising, or working through focused solo tasks.
Why It Matters
For women navigating ambitious careers, workouts, relationships, and daily responsibilities, cycle syncing offers a permission slip to ebb and flow. It dismantles the “always-on” productivity myth and instead supports a more sustainable, effective approach to wellness and performance.
When you align your energy output with your hormonal patterns, you reduce resistance. Research suggests that hormonal fluctuations can influence not only physical endurance but also cognitive flexibility and emotional regulation (Protopopescu et al., 2005; Sundström Poromaa & Gingnell, 2014). You work with your biology, not against it. Over time, this can mean:
- Improved energy and mood
- Reduced burnout
- Better workout results
- Greater hormonal balance
Getting Started
You don’t need to overhaul your life overnight. Start by tracking your cycle. Apps like Clue, Flo, and Wild.ai can help you get a sense of your hormonal rhythm. From there, experiment with small shifts—maybe adjust your workout schedule, or plan your high-focus work for when your energy is naturally higher.
It’s not about being rigid. It’s about being aware.
Cycle Syncing and the Bigger Picture
Cycle syncing pairs beautifully with other wellness tools. Creatine, for example, may support better brain function and recovery during your luteal phase. Adaptogens like ashwagandha or maca can help buffer stress responses. And syncing your wellness with your cycle creates a ripple effect of self-awareness and care.
When you begin to live in alignment with your body’s rhythms, something shifts. You become less reactive. More intentional. More energised.
Final Thoughts: Your Body Is Not a Problem to Fix
At Uncommon Jane, we believe that ambitious women shouldn’t have to choose between performance and presence. Cycle syncing is one of the simplest, most intuitive ways to reclaim agency over your energy, your calendar, and your wellbeing.
So whether you’re launching a business, training for a 10K, or just trying to get through the week without burnout, remember: your cycle is not a liability. It’s a built-in rhythm that can help you thrive.
Ready to realign your wellness with your cycle? Start small. Track. Notice. Honour. And if you’re looking for extra support, download our free Daily Wellness Reset Guide for more tools to feel grounded, focused, and energised every day.
