Should I Try Cycle Syncing? Here’s What the Experts Say

If you’re someone who menstruates, you’ve probably noticed that your moods and energy levels fluctuate based on where you are in your cycle. For example, right before your period, you might feel irritable and sluggish, but in the middle of your cycle, you might notice a burst of energy.1

What if you were able to adjust your activities, diet, and outlook based on where you were in your cycle? A new trend called “cycle syncing” may be just what the doctor ordered.

Cycle syncing recognizes that our needs and capabilities change based on where we are in a particular phase of our cycles, King explains. “From a scientific perspective, it acknowledges the influence of hormones like estrogen and progesterone on mood, energy levels, metabolism, and other physiological processes,” she describes.

Understanding the Menstrual Cycle

Using cycle syncing requires you to know where you are in your menstrual cycle, which means that you need to have a good understanding of your cycle and how it works. Menstrual cycle length varies from one person to another, but the average is about 28 days.

Different hormones dominate during each phase of your cycle, and these hormones can affect your emotion, energy, and your overall stamina and well-being. According to Suzy Lipinski, MD, board-certified OB/GYN at Pediatrix Medical Group in Denver, Colorado, the hormones of the menstrual cycle look like this:2

• During menstruation, hormone levels are low, though you will be dealing with bleeding and cramps
• The follicular phase is dominated by rising estrogen levels3
• Ovulation is characterized by high levels of estrogen and testosterone, and people generally have increased energy and an increased sex drive
• During most of the luteal phase, there are high levels of progesterone circulating, which can level out your moods but also make you feel tired
• Right before your period, estrogen and progesterone levels drop, which can lead to mood swings and irritability (PMS)

“Since different parts of the cycle are dominated by different hormones, there is likely some benefit to adjusting your activity and diet to fit,” Dr. Lipinski notes.

What Are the Benefits of Cycle Syncing?

Cycle syncing is about getting more in touch with how your cycle affects your moods, stamina, and energy levels. “The concept is working with your cycle instead of fighting your natural energy peaks and valleys,” Dr. Lipinski describes.

Dr. Lipinski sees the main benefits to be in the realm of fitness and mental health. And the best part? There are almost no drawbacks to the practice—the biggest one would be that it simply doesn’t work. “If you try cycle syncing for a few months/cycles and see no benefits, then return to prior fitness/diet habits,” Dr. Lipinski advises.

In terms of specific benefits, King says that cycle syncing has the potential to benefit various aspects of your life. Here’s how:

• By matching activities to energy fluctuations throughout your cycle, you can optimize your productivity and potentially avoid burnout
• Understanding how hormones influence moods can help you adopt strategies that support emotional well-being and reduce PMS symptoms
• Adjusting which exercises you do throughout your cycle may enhance performance, recovery, and increase the effectiveness of your workouts

King says cycle syncing can impact general health and wellness. “Taking a holistic approach to health by syncing activities, diet, and self-care practices with the menstrual cycle can promote a sense of balance and vitality,” she describes. “Even understanding when it is better for you to go out and be social versus stay in and rest helps to encourage overall well-being.”

Cycle Syncing Techniques

So let’s get down to the nitty-gritty. How does cycle syncing work? How does it look in real life?

“Embarking on the journey of cycle syncing involves mindfulness, self-awareness, and a willingness to experiment with lifestyle adjustments,” King describes. To simplify, you can think of cycle syncing as involving three main techniques: adapting your activities, modifying your exercise routines, and making dietary changes.

Here’s what that might look like:

Adapting Your Life Activities

Once you get a clearer picture of your cycle and how it affects your mood and body, you can adjust your activities accordingly. “Tailor your daily activities, work commitments, and social engagements to match your energy levels and emotional needs during each menstrual cycle phase,” King suggests.

Modifying Exercise

Many of us find that we need to adjust our exercise routines during the different parts of our cycles; cycle syncing allows us to make more intentional choices about which types of exercise to engage in. For example, yoga and Pilates are good choices during your period, whereas you might want to engage in higher impact exercises during ovulation, Dr. Lipinski suggests.4

“Yoga has been shown to improve pelvic pain/cramping and will not stress your body during this time of blood loss,” she says. “On the flip side, ovulation is a time of peak hormone levels and is a great time to push harder, faster and do HIIT workouts or other intense workouts.”5

Dietary Changes

King says that you can consider making dietary tweaks throughout your cycle to support hormonal balance and overall well-being. “Incorporate nutrient-dense foods, adjust calorie intake as needed, and prioritize hydration throughout the menstrual cycle,” she recommends.

Dr. Lipinski says it makes sense to emphasize certain nutrients during your period. “Eating a diet rich in iron and vitamin C will help you replace the blood loss that is occurring,” she describes.6

Cycle Syncing for Specific Goals

Many of us consider using cycle syncing to help reach certain health goals, including balancing hormones, reducing menstrual cramps, enhancing fertility, and improving hormonal acne. Here’s what our experts had to say about using cycle syncing for these health goals:

Hormone Balance

While there are no studies to prove it, many people find cycle syncing beneficial when it comes to understanding the changes that happen to us as a result of hormonal fluctuations during our cycles, Dr. Lipinski says.

“I recommend that patients who are struggling with PMS, PMDD (severe PMS), hormonal acne or other symptoms try it for a couple of months,” she explains. “There is no harm, and if it helps without medication, then stick with it.” However, you shouldn’t hesitate to reach out to a healthcare provider if your symptoms aren’t getting better with cycle syncing alone, Dr. Lipinski says.

Fertility

“For fertility, cycle tracking can be a huge benefit,” Dr. Lipinski says. “If nothing else, cycle syncing helps people really understand what is happening during their cycle.”

And how might this work exactly? King says that by understanding ovulation patterns, you can not only understand the best times of the month to conceive, but you can also eat foods that support ovulation and fertility. For example, there’s some data showing that eating a diet rich in fiber, omega-3 fatty acids, and plant-based protein can positively affect fertility.7

Period Pain

“Adopting lifestyle modifications and self-care practices tailored to each menstrual cycle phase can help alleviate menstrual cramps and discomfort,” says King. This might mean paring down your activities when you are experiencing cramps. It may also look like engaging in exercise like yoga, which has been shown in numerous studies to reduce cramping associated with menstruation.4

Hormonal Acne

While there is no research pointing to cycle syncing as a means to reduce hormonal acne, being more in tune with your cycle and how it affects your skin may be helpful when it comes to managing acne. “Adjusting skincare routines and dietary habits based on hormonal fluctuations may contribute to clearer skin and reduced acne breakouts,” King suggests. You can discuss further what these modifications might look like with your OB-GYN or dermatologist.

Debunking Common Myths about Cycle Syncing

“Despite its potential benefits, cycle syncing is not a one-size-fits-all approach, and there are some common misconceptions to address,” says King. First, each menstruating individual is unique, so it’s important to understand that cycle syncing looks different for each of us.

King urges people not to be too rigid or restrictive when cycle syncing. If certain aspects of cycle syncing work for you, but others don’t, you should feel free to take what works, and leave the rest behind. “Cycle syncing encourages flexibility and self-compassion, allowing individuals to adapt their routines based on personal needs and preferences,” says King.

Finally, remember that cycle syncing isn’t a cure-all, Dr. Lipinski emphasizes. “It is one low-risk option to try to improve and manage hormonal-related symptoms,” she says. “If you are having severe pain, irregular bleeding, or other worrisome symptoms, then see your physician and discuss options.”

Tips for Getting Started With Cycle Syncing

Ready to dive in? Embarking on a cycle-syncing journey is actually pretty simple. “Getting started with cycle syncing involves curiosity, experimentation, and a willingness to listen to your body’s signals,” says King.

The best way to get started is to start doing some basic tracking of your menstrual cycle. “Begin by tracking your menstrual cycle, observing how you feel during different phases, and gradually making adjustments to your lifestyle.”

How to Track Your Cycle

As Dr. Lipinski notes, the average cycle is 28 days, but anywhere between 25-35 days is normal. Day one of your cycle is the first day of bleeding. Ovulation usually occurs about 14 days before your period. Once you get your period, you can count back about 14 days to pinpoint ovulation.2

You can use an app or a calendar to track your cycle.8 Once you understand where you are in your cycle, you can record the moods and feelings that go along with each phase of the cycle. It can take a few cycles for you to get the hang of it and to get a better understanding of how your body works, Dr. Lipinski says.

If you need further support understanding your menstrual cycle—or if you start tracking your cycles and find that you don’t have regular menstrual cycles—it’s best to reach out to a healthcare provider for further care and support.

The Bottom Line

Cycle syncing can be super helpful for many menstruating folks, says Dr. Lipinski. It can help you manage your PMS and period cramps, enhance your fertility, and help plan exercise and other activities that are appropriate to where you are in your cycle. While it’s not a recognized medical practice as of yet, there are no risks associated with trying it, Dr. Lipinksi emphasizes.

Above all else, cycle syncing helps you get more in touch with your cycle and yourself. “Whether you’re seeking to optimize productivity, manage hormonal fluctuations, get pregnant or enhance your overall quality of life, cycle syncing invites you to explore the profound connection between mind, body, and menstrual cycle,” King shares.