Cycle Syncing: A User Manual for Your Month

Have you ever wondered why you can crush a high-intensity spin class one week, but the next week, the exact same workout feels like climbing a mountain? Or why you feel confident and social on Monday, but by Friday, you just want to cancel plans and do nothing but binge watch your favourite series for the fourth time?

For years, I thought this inconsistency was a flaw. I thought I just needed more discipline.

The truth is, it wasn’t a lack of discipline. It was biology.

As women, we don’t operate on a static, 24-hour cycle like men do. We operate on a roughly 28-day cycle called the Infradian Rhythm. Our hormones—and therefore our energy, metabolism, and brain chemistry—fluctuate deeply four times a month.

Trying to eat and train the same way every single day is like trying to wear a bikini in winter. It just doesn’t fit the season you are in.

So, let’s navigate this together. I, like many other women in the wellness space, like to view the cycle through the lens of the four seasons—it makes the science feel so much more intuitive (and honestly, a lot more forgiving).

Duration: Days 6–11

The Vibe: Fresh starts and "I can do anything" energy. Suddenly, the fog lifts. Estrogen starts to rise, and you might feel a little buzz of excitement. You know that urge to suddenly start a new project, book a trip, or try a new class? That is your Follicular phase talking.

• Move: This is my personal green light. Your body is primed for intensity and your recovery speed is unmatched right now. I use this time to hit PRs in the gym, lift heavy, or crush those high-intensity sessions. If you wanted to run that extra mile or add more weight to the bar, do it now.

• Nourish: Support that high output with fresh, vibrant fuel. Think of spring foods: protein-packed salads, fermented foods like kimchi (great for your gut), avocado, and seeds. You want food that makes you feel light but energized. This is also the best window to practice longer fasting (if that’s your thing), because your hormones aren't screaming for immediate fuel like they do later in the month.

Duration: Days 12–14

The Vibe: Magnetic, social, and confident. This is the main character energy of your month. Estrogen peaks, and you get a little spike of testosterone too. You are chemically wired to be your most communicative and confident self right now. Have a big presentation? A first date? Schedule it now.

• Move: With testosterone spiking alongside estrogen, you are at your absolute physical peak. You have stamina to burn. While you are still strong enough to lift heavy, I love using this time for high-energy cardio or group classes—think spin or run club. Your energy is magnetic right now, so you’ll likely enjoy sweating it out with other people rather than training alone.

• Nourish: Here is a cool fact: your basal body temperature actually rises right now. It is your inner summer in a literal sense. To balance that internal heat, focus on cooling foods—think raw veggies and big salads. With hormones peaking, we also want to keep inflammation down and digestion moving, so I make sure to load up on Omega-3s (salmon, chia seeds) and probiotic-rich foods (yogurt, kefir). Keep it light, fresh, and hydrating.

Duration: Days 15–28

The Vibe: Nesting, focusing, and slowing down. This is usually where we start being hard on ourselves, but let’s reframe it. Progesterone rises, which has a natural calming effect. You might notice you want to stay in, clean the house, or finish up tasks. It’s a beautiful time for deep work, not big social events.

• Move: Listen closely here. Strength training feels good early in this phase, but as you get closer to your period, your energy will dip. Transition to Pilates or walking. Don't force the PRs.

• Nourish: Here is the validation you didn’t know you needed: Your metabolism actually speeds up during this phase. You are burning more calories at rest than you were two weeks ago. If you feel "bottomless" or find yourself craving sugar, it’s not because you lack willpower—it’s because your body is demanding energy fast.

  The mistake we often make is trying to restrict that hunger, which inevitably leads to a sugar binge and the guilt that follows. The fix? Eat more. Seriously. But choose "slow-burning" fuel. Anchor your blood sugar with complex carbs like roasted sweet potatoes, brown rice, or quinoa. These satisfy that biological need for energy without the crash, keeping the cravings (and the guilt) completely out of the picture.

We often think that consistency means doing the exact same routine, at the exact same intensity, every single day. But that is a robot’s (or in a lot of cases, a man's) version of consistency, not a woman’s.

Real consistency isn't about ignoring how you feel; it's about showing up for the season you are in. Sometimes showing up looks like a personal best in the gym, and sometimes it looks like an early bedtime and a bowl of soup. Both are valuable. Both are productive.

When you stop fighting your nature, you aren't "falling off the wagon." You are just checking the weather, dressing accordingly, and keeping moving.