Cycle Syncing Doesn’t Have to Be Complicated
(Here’s How to Make It Work for You)
Cycle syncing can sound intimidating, but it’s really just learning to work with your hormones instead of against them. Once you understand the natural ebb and flow of your menstrual cycle, you can optimize everything from your workouts and meals to your social calendar and productivity. Whether you’re brand new to this or already tracking, this guide will meet you where you are.
First, Choose the Lens That Fits Your Goal
Different goals call for different ways of looking at the cycle:
For everyday cycle syncing (workouts, diet, energy, mood) → think in 4 phases
For fertility awareness / natural family planning → think in 3 phases
For a big-picture understanding → think in 2 halves (follicular + luteal)
Below, I’ll explain each approach so you can pick what feels right.
The Two Halves: Follicular & Luteal (The Big-Picture View)
Follicular Half (from Day 1 of bleeding until ovulation) Dominant hormone: Estrogen ↑ You usually feel: energetic, sociable, motivated, creative — your “up” phase.
Luteal Half (after ovulation until the next bleed) Dominant hormone: Progesterone ↑ You usually feel: calmer, more inward, ready to wrap things up — your “slow-down” phase.
While you can divide your cycle in ‘halves’, that does not necessarily mean ovulation will occur directly in the middle. Observing fertile biomarkers help confirm ovulation and give insight into whether you are follicular or luteal.
The Three Phases: Best for Fertility Awareness
If you’re trying to conceive or avoid pregnancy naturally:
Pre-Ovulatory (infertile phase) From Day 1 of bleeding until you first notice fertile cervical mucus. Usually dry/down there.
Ovulatory (fertile window) Any day you observe fertile-quality cervical mucus + the day of ovulation + the next day. Confirm ovulation with LH tests, a Kegg device, or a sustained basal body temperature rise. → To achieve pregnancy: have intercourse on high-fertility days. → To avoid pregnancy: abstain or use a barrier method.
Post-Ovulatory (infertile phase) From confirmed ovulation until your next period. Cervical mucus typically dries up quickly. Progesterone rises → classic PMS territory for many.
Practicing fertility awareness requires attention to detail when observing fertile biomarkers.
The Four Phases: Best for Cycle Syncing Your Lifestyle
Menstrual Phase – Inner Winter (Days 1–5ish, while bleeding) Energy: Low → Rest is medicine. Move: Gentle yoga, walking, stretching. Eat: Iron-rich foods, warming soups, anti-inflammatory goodies. Feels like: Time to reflect, journal, say no to big plans.
Follicular Phase – Inner Spring (From end of bleed until ovulation, ~7–10 days) Energy: Rising → Fresh ideas and motivation abound. Move: Try new workouts, HIIT, strength training. Eat: Light, fresh, vibrant foods. Feels like: Perfect for planning and starting projects.
Ovulatory Phase – Inner Summer (≈5–7 days around ovulation) Energy: Peak → You’re magnetic. Move: Group classes, heavy lifts, cardio. Eat: Antioxidant-packed, lighter meals. Feels like: Date nights, presentations, parties.
Luteal Phase – Inner Autumn (After ovulation until next bleed, ~9–14 days) Energy: Starts decent, then gradually ↓ Move: Pilates, yoga, long walks. Eat: Complex carbs, magnesium- and B6-rich foods. Feels like: Tie up loose ends, honor cravings, prioritize sleep.
A quick but important disclaimer: These phase descriptions are a helpful guide based on typical hormonal patterns, but every body (and every cycle) is unique. The single most important part of cycle syncing is tuning into what your body is asking for right now — especially around movement. If the “plan” says go hard but you feel like resting (or vice versa), always choose what feels true for you.
Look to the 28-day cycle of the moon as a mirror for absent cycles
Don’t Have a Natural Cycle Right Now? Sync with the Moon Instead
If you’re dealing with amenorrhea, you’re postpartum and not yet cycling, you’re in perimenopause, or you’re currently on hormonal birth control, you can still reap many benefits of cycle syncing by aligning with the lunar cycle. This is a beautiful, ancient way to bring rhythm and seasonal living into your life even when your hormones aren’t cycling naturally.
Here’s the simple mapping:
New Moon → Menstrual / Inner Winter Rest, reflect, gentle movement, nourishing foods.
Waxing Moon (growing toward full) → Follicular / Inner Spring Energy rises — start new projects, try higher-intensity workouts, eat fresh and light.
Full Moon → Ovulatory / Inner Summer Peak energy, social plans, creativity, celebration, libido often spikes here.
Waning Moon (shrinking toward new) → Luteal / Inner Autumn Slow down, finish tasks, focus on self-care, crave carbs and comfort.
A gentle note: If you’re on hormonal birth control, the pill, implant, hormonal IUD, etc., suppress your natural ovulation and hormone production. This means you won’t experience the full physiological benefits of true cycle syncing (the energy, mood, and metabolism shifts driven by your own estrogen and progesterone). Lunar syncing will still give you a meaningful rhythm and a more superficial layer of alignment, but it’s many women find it helpful for bringing intention and flow into their months.
How to Make It Yours
Track consistently → I love the Femometer app with their Cyra ring for BBT tracking, period, and symptom tracking, and the Kegg device + app (now 58% off for Black Friday!) is fantastic for electrolyte-based cervical fluid tracking and ovulation confirmation. Pair either with a simple journal (or a moon-phase app) for mood/energy notes.
Experiment with cyclical Pilates flows — the Spring to Life YouTube channel has some of my favorites.
Adjust, don’t force. Stress, nutrition, sleep, and life stage all influence how your body feels day to day.
If you want additional support reducing or eliminating PMS symptoms so you can harmoniously cycle sync, check out my free PMS Survival Guide. If you want to learn how to support your body for a smooth transition off hormonal birth control, check out my e-book, Ditch the Pill.
Cycle syncing isn’t about rigid rules; it’s about giving yourself permission to flow with your body instead of fighting it — or with the moon when your body needs a little extra guidance.
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You’ve got this. Your cycle (or the moon) isn’t the enemy — it’s your superpower. 🌙✨
P.S. Watch out for my next article that simplifies eating for your cycle!
