If you have followed me on social media for the past year, you may have learned a new phrase: Cycle Syncing. Although, Cycle Syncing has been around for thousands of years – it is the most natural form of birth control and regulating hormonal issues. I learned about Cycle Syncing shortly after learning I had hormonal imbalances. I was so reluctant to hop on the pill and I wanted to try the most natural way to regulate my body and hormones.

After meeting with my Naturopath, I picked up the book Woman Code by Alisa Vitti. I read it cover to cover in like 2 weeks and immediately downloaded the MyFlo app on my phone. I’m not going to lie, it wasn’t easy to start. There was so much information that I felt a little overwhelmed. I luckily followed a couple social media influencers who also were cycle syncing – like Lee From America. She broke it down easy for me by discussing how to start, what to eat and what to expect.

It has taken a lot of trial and error but after a year of Cycle Syncing, I feel less stressed, more in tune with my body, lighter and understanding of my hormones. Not to mention that as of February, I no longer had cysts on my right ovary. YAY! Fast forward a year and I am still learning how to cycle sync! Each month, I learn more about how my body reacts to different foods I re-introduce or take out of my diet. Through this journey, I have also learned how to let my body rest, instead of running it down with extreme and intense workouts. This process has been eye opening and rewarding. Not only has it helped with balancing my hormones, cycle syncing helped clear my hormonal acne, relieve my anxiety and strengthen my relationship with my body.

So before I go any further, if you are debating or interested to start Cycle Syncing – answer these questions!

1. Do you have digestive issues?
2. Do you rely on coffee or energy drinks to make it through the day?
3. Do you wake up bloated?
4. Do you have dark circles under your eyes?
5. Do you have acne around your chin area?
6. Do you get your period each month?
7. Have you ever had an ovarian cyst(s)?
8. Are you currently taking Birth Control?
9. Do you struggle with losing weight?
10. Do you find it hard to get out of bed in the morning?
11. Do you workout everyday?
12. Do you eat processed foods?
13. Do you take preworkout?
14. Do you read the labels on your food, household and beauty products?
15. Do you think that you have any food intolerances?
16. Do you think you are too busy to take care of yourself?

If you answered yes to at least 5 of these questions, Cycle Syncing is definitely an option for you! Now before you begin your journey, I highly recommend reading Woman Code and downloading the MyFlo App. And before you talk yourself out of it, all you need to keep in mind is that you are syncing your lifestyle to your cycle. That is it. It is that simple. Do not complicate it. If you are ready to change your body, mind and lifestyle, here is where you can begin.

The Starters Guide for Cycle Syncing

 

A Girl’s Gotta Eat…

When starting Cycle Syncing, the best place to begin is with what you put into your body! During each phase of your cycle, it is important that you are getting the right nutrients your body needs! For example, during your Luteal Phase your body needs foods high in iron, like beef. If you think about it, your body is preparing to lose ounces of blood full of iron but by consuming iron-filled foods, you are helping your body prepare for the menstrual phase. It’s also as simple as suffering from sugar cravings or fatigue, your body may need more carbohydrates or healthy fats! So here is an east breakdown of what to eat and when:

Folicular Phase: The phase begins following your period (Lasts 6-7 days)

Breakfast

• Over night oats in “nut” milk with flax seeds
• 2 Eggs with 1/2 and avocado
• Nut butter on toast

Lunch

• Salad with romaine lettuce, carrots, green lentils, pumpkin seeds with chicken (lemon squeezed on top for dressing)
• Split Pea Soup
• Sauerkraut, 1/2 and avocado, tomatoes and parsley on whole grain toast

Snacks

• Raw broccoli or zucchini
• An orange with a handful of Brazil nuts
• Barley with black-eyed peas, Lima bean and green lentil salad

Dinner

• Roasted chicken with steamed peas and broccoli
• Baked trout with steam zucchini
• Grilled chicken with steamed carrots and a side salad

Ovulartory Phase: This is when your body is most fertile, if you are having sex – be smart if you aren’t trying for a baby (5-6 days)

Breakfast

• Fresh fruit platter with strawberries, raspberries, guava, coconut and cantaloupe
• Smoked salmon with sautéed asparagus
• Quinoa with red pepper, brussels sprouts and spinach

Lunch

• Shepard’s pie made with lamb
• Tuna salad
• Shrimp with spinach, tomatoes and quinoa

Snacks

• Handful of nuts (almonds, pecans, pistachios or sunflower seeds)
• Turmeric latte with nut milk
• Cup of fresh fruit (strawberries or raspberries)

Dinner

• Baked or seared salmon with spinach salad topped with strawberries
• Lamb chops with brussels sprouts
• Stuffed lamb peppers (Red bell peppers, quinoa, ground lamb with scallions and tomatoes)

Luteal Phase: Slow things down, let your body enjoy some down time (8-12 days)

Breakfast

• Turkey bacon BLT
• 2 eggs with cucumber and apple
• Skillet with garlic, onions, turkey and leeks

Lunch

• Roasted sweet potato with a turkey burger
• Roasted parsnips, cauliflower and brown rice with steak

Snacks

• Handful of nuts (walnuts)
• Peppermint tea
• Apple with nut butter

Dinner

• Baked cod with roasted parsnips and brown rice with garlic and onion
• Steak with baked squash
• Turkey tacos – with brown rice, onion + other toppings of your choice

Menstrual Phase: Whoooohoooo, it’s the main event! (5-7 days)

Breakfast

• Blueberry smoothie
• Burcha made of pumpkin seeds, flax seeds, shredded coconut, chia and hemp seeds soaked in nut milk

Lunch

• Kale and watermelon salad with wild rice
• Roasted beets salad with pumpkin seeds

Snacks

• Blackberries and blueberries
• Kale chips

Dinner

• Lobster tails with mushroom wild rice
• Pork chops with kale salad

You Heat Things Up in Plastic?

Girl…we need to talk. Did you know that plastic disrupts your hormones? Now is the time to stop and while you are at it, throw out sugar filled, processed foods, toxic supplements, household products and beauty products. I do know that we are all on a budget, so if you have a very nice lipstick you would wish to finish – I totally get it, but maybe wear it less and when it is gone, don’t buy it again. Here are some tips to clean up your lifestyle:

• Store and heat up food in glass containers – stop microwaving plastic
• Stop buying beauty and household products that contain Parabens (Methylparaben, Butylparaben, Propylparaben, Ethylparaben, Isobutylparaben, Benzylparaben), Plastics, Phthalates, Pesticides or Phenols.
• Throw out your workout and health supplements that have Whey or any other type of dairy product (lactose), Artificial colors, Magnesium stearate, Canola oil, Carrrageenan, Sodium benzoate, Soy lecithin, Soybean oil, Titanium Dioxide, Xanthan gum and of course any sugar (dextrose, glucose, sucralose…basically any word that rhymes with gross)
• Buy Organic when you can
• Switch over to a natural deodorant – Kaia naturals is the best
• Buy natural toothpaste
• Use clean soaps, shampoos and conditioners
• Cut back or eliminate coffee and caffeine
• Slow down on the alcohol
• Eat breakfast and every meal – don’t skip or count calories, learn to listen to your body. When you’re hungry, eat
• Calm it on the soy and soy products (especially if you are estrogen dominant)
• Buy natural and organic tampons/pads – or use a period cup

 

Lifting weights>>Cardio

Okay let’s get started for everyone who loves to move their body and celebrate what they can do! Workouts – whether it be weight training, a jazz class or going for a walk, moving your body is super important when it comes to Cycle Syncing, but so is letting your body relax. You do not need to move your body everyday. You will not gain weight if you don’t workout for a couple days. Your body needs rest, especially right before and during your period. Consider this your excuse to nap more or skip a night out on the town when your period arrives. Let’s break it down:

Folicular: After your period, you will feel a re-fill on your energy levels, take advantage of this. Start your mornings off with a run, try a new class or go dancing! Anything you can do to get your body moving.

Ovulartory: Now is the time to focus on you! Wake up bright and early and complete a HIIT workout, you can do this on your own or in a group class. In between days, you can focus on lifting weight or running intervals.

Luteal: Your body is starting to prepare for your period, so you maybe feel like you have less energy as your period approaches. Spend your time working walks, yoga or Pilates classes into your schedule. You can still lift light weights at this time or focus on body weight movements only. If you feel like you are having trouble getting out of bed in the morning to go to the gym, let yourself sleep in. You need it!

Menstrual: Look, I know we all hated naps as children but now is your time to get some shut eye. Don’t feel guilty if you spend a Friday night in bed, rest up! If you are feeling up to it, go for a walk, bike ride or light swim. If you find movement helps your period, great! But don’t keep the same schedule you have for the rest of the month during your period or else you will only run yourself down.

This is the Way I Live

So you have your new eating habits, you’ve gotten brand new clean products and you’re currently making it to every 7:00 am class at your gym! But now what are you supposed to do with the rest of your time? LIVE! You should be living your best life while you are Cycle Syncing. It’s important to form a routine, try new things, hang out with friends and enjoy some alone time. It is also a great time to get things done at work or in school! Here are some helpful tips and tricks to live your best life:

• Have a bed routine: 10 pm, wash your face, brush your teeth, dry brush your body, take your clean supplements, read a chapter of your book and go to sleep
• Learn to say no. You do not need to do everything, if you aren’t feeling up to something – turn it down, especially if you know it is something that will do nothing but stress you out
• Keep a journal
• Go to an acupuncturist
• Maybe see a therapist if you are dealing with stress and anxiety
• Make time to be with friends and family
• Speak your mind
• Create a to-do list each morning and check things off of your list throughout the day
• Take luke warm showers – better for inflammation
• Stop following fad diets
• Eat carbs
• Try something new (a new workout class, restaurant, language/cooking class, rockclimbing) each month
• Dedicate time to yourself
• Take a break from social media every so often

Folicular: Set new goals, try new things, meet new people and take advantage of new opportunities

Ovulartory: Be social. Hang out with your friends, call your grandparents, ask your boss for a raise – embrace your feminine divinity

Luteal: Focus on close relationships, go see a movie, check things off your to-do list, start a new project, slow things down

Menstrual: Relax. Get a massage, stay on the couch all day Sunday, start a new book or Netflix series, do something for you and listen to what your body needs

 

I hope you found this starter guide helpful for your journey to Cycle Syncing. If you are interested in me sharing more content on Cycle Syncing, comment below! Be sure to follow along as I have some BIG things coming soon that will also help lead your Cycle Syncing journey. Much love! Xo, G