Cycle syncing is one of the buzzwords floating around on the internet right now.  Cycle syncing is defined as the practice of altering lifestyle habits, such as diet and exercise, according to the phase of your menstrual cycle. Today, we're diving into how to exercise according to your cycle and why you might be interested in making these lifestyle changes!

Proposed benefits include… 

• Increased energy 
• Reduction of PMS symptoms 
• More effective workouts 
• Supporting sleep, sex, and stress hormone levels

There currently aren’t any scientific studies supporting the benefits of cycle syncing. However, we do know that hormone fluctuations affect energy, mood, and sleep. We also know that regular exercise is beneficial for almost every aspect of your health and longevity. So taking both of those into consideration, it could be worth a try to change up your routine according to your body’s needs throughout the month. 

Menstrual phase 

• When the uterus sheds its lining and blood is released with it. Estrogen and progesterone levels are low 
• It’s recommended during the menstrual phase to substitute high intensity exercise with gentle activities such as yoga, walking, and light stretching. This encourages movement for increased blood flow and release of “good mood” hormones. 

Follicular phase 

• This is directly following the menstrual phase when estrogen levels begin to rise which gives a new sense of energy. 
• It is recommended during the follicular phase to utilize your energy and do a cardio or higher intensity based workout, such as HIIT or dance cardio. 

Ovulatory phase 

• The ovulatory phase is when the ovary releases an egg which then travels down the fallopian tube. There is an increase in sex hormones which provides feelings of vitality. 
• It is recommended to do power based workouts in this phase, such as HIIT, Crossfit, and high power sports to utilize the energy and confidence from sex hormones. 

Luteal phase

• The body is preparing for menstruation again as it reaches the end of the cycle. Progesterone levels increase to thicken the lining of the uterus. PMS is associated with the luteal phase of the menstrual cycle and may have symptoms such as anxiety, fatigue, and uterine cramps. 
• It is recommended to return to lighter exercise such as yoga, pilates, and walking to stay active while respecting natural levels of fatigue or discomfort. 

Anecdotally, many women have found success tailoring their workouts according to where they are in the menstrual cycle. It may be worth trying to see if you notice any of the benefits listed above! And if you try it, let us know what you think inthe comments or tag us on socials @resistnutrition :)