Cycle Syncing Basics
As a woman, your menstrual cycle is the perfect blueprint for health, vitality, and sustainability. Cycle syncing is simply the practice of aligning with this blueprint and the wisdom your body provides.
You have probably heard of the circadian rhythm but did you know women in their reproductive years have a second biological rhythm called the infradian rhythm?
The infradian rhythm affects 6 key systems in your body:
brain
metabolism
immune systems
microbiome
stress response system
and your reproductive system
It's way more than just your period - nearly every system in your body changes over the course of the month in a steady and consistent cycle with 4 extended phases.
Each phase shifts your cognitive function, dietary needs, energy expenditure, communication skills, fitness needs, sex drive, and on and on...
Without the proper vocabulary to describe this second body clock and very little research around it, many women feel lost and out of control of their bodies simply because they haven't been taught how to understand and work with them.
Men follow the 24-hour circadian rhythm very closely and this is also what most of our culture and research around health, habits, diet, productivity, and more is based on.
This is why all the self-care rituals, diets, exercise routines, business schedules and productivity hacks can be such a struggle to stick to as a woman and why it leaves so many feeling like they've in some way failed. You may have burnout and hormonal issues because you're trying to stick to a lifestyle that is fundamentally disrupting your infradian biological rhythm and distancing you from your natural way of living.
As a woman, your brain chemistry changes over 25% over the course of the month - you wax and wane in rhythm with the Moon.
This cycle affects way more than just your period - you experience 4 distinct extended periods of fluctuating energy. But it's not unpredictable! Its dynamic nature can be planned for, optimized, and incredibly supportive.
You are like the Moon, my friend. You wax and wane over the course of a 28-day (ish) hormonal cycle with 4 extended phases of distinct energetic fluctuations.
But you probably eat, exercise, and try to keep to routines that are made for a man’s 24-hour rhythm. Men are like the Sun and they stay the same day in and day out.
When you push yourself to function like a man and operate in the same energy day in and day out, you end up in a constant state of pushing and striving to create a rhythm in opposition to your biology.
So lets review the 4 phases you experience during your menstrual cycle (if you don't have a cycle due to pregnancy, postpartum, hormonal imbalance, or perimenopause you can still cycle sync! We use a technique called "Lunar Anchoring" and more information can be found at rosewoodwoman.com/resources):
Phase 1: Menstrual
The first day of your bleed is considered "day 1" of your cycle and carries a winter-like energy. Low hormones mean you are going to have a more internal energy that asks you to reflect and alchemize things that no longer serve you and release them along with your blood. This phase lasts around 1-5 days (each woman is different).
Phase 2: Follicular
Here comes the sun again! And by sun, I mean energy. You're in a spring-like energy as your hormones begin to rise and you venture out from your hibernation. You may have bursts of ideas and be more energized and excited to connect with the outside world again. This phase lasts around 7-10 days.
Phase 3: Ovulatory
Your hormones are peaking and you are positively magnetic. This phase carries an inner-summer energy of life force fullness. This phase lasts approximately 3-5 days.
Phase 4: Luteal
This fourth and final phase prepares you to wrap up any projects and prepare to rest for your upcoming winter. You may feel your energy draw back in and desire to focus on more detail oriented projects. This phase carries a fall-like energy of slowing down and savoring the moment and lasts 10-14 days.
Cycle Syncing As Your Health Rhythm
Cycle syncing is simply honoring the phases of your cycle so you can honor the phases of abundant energy and then the phases of restoration.
Remember: Quality rest = quality energy.
You are not a machine, beautiful one. You are a precious, valuable, force of nature that moves mountains when you let yourself live supported.
It's like pushing a rock uphill to force yourself to be the same every single day.
You have extended periods of stamina in the same way you have extended periods of rest. Without this awareness, you will try to create the same energy you have in your active phases, in your resting phases, and feel defeated every time.
Women are not small men. You have a biorhythm spanning across 28-days with 4 distinct phases changing your focus, energy type, desires, dietary needs, and more.
Learn how to work WITH your biology for better energy, productivity, and clarity.
Cycle syncing offers you a blueprint to get better results in your fitness and dietary goals, deeper rest (without the guilt), and so much more.
Want to learn more about how to use your menstrual cycle to create a nourishing, productive, and sustainable life? Check out my new course, Cycle Sync For Life!
Lessons include;
Cycle Syncing 101
Syncing Without A Cycle
Pregnancy & Postpartum
Nutrition/Diet
Exercise
Nail/Hair Care
Sleep
Sex & Intimacy
Self Care
Seasonal Living
...and SO much more!
*Cycle syncing, also known as menstrual cycle syncing, was first coined by Alisa Vitti, an expert in women's hormones and integrative nutrition, in her book “Woman Code” in 2014.
