For too long, we’ve been taught to ignore our bodies’ natural rhythms—pushing through cramps, exhaustion, and mood swings in the name of productivity and “powering through.” But what if the real power came from tuning in rather than pushing away?
Welcome to the world of cycle syncing—a practice rooted in the belief that your body knows best, and that aligning your lifestyle with your menstrual cycle can unlock more energy, balance, and self-compassion.
🌙 What Is Cycle Syncing?
Cycle syncing is the practice of adjusting your nutrition, movement, work, and self-care to match the four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal. Each phase brings hormonal shifts that affect your mood, energy, cravings, and even your skin—so instead of fighting it, we flow with it.
This isn’t about being perfect or adding pressure. It’s about honoring yourself and building a lifestyle that supports—not suppresses—your body’s needs.
🩸 Menstrual Phase (Days 1–5ish)
Energy Level: Low
Focus: Rest + Reflect
This is the time to retreat, rest, and give yourself permission to slow down. Your hormones are at their lowest, and your body is literally shedding and renewing.
- Eat: Warm, iron-rich foods like soups, stews, leafy greens, and root veggies
- Move: Gentle stretching, yoga, or simply… doing nothing (yes, that counts)
- Support: Prioritize sleep and hydration. Let rest be revolutionary.
Zoë Tip: This is a great time to use alllll the self care products you’re saving for a “special occasion”. That expensive lotion collecting dust in your cabinet? Use it! That face mask you’re waiting for the perfect self-care night to break out? Tonight’s the night, babe. Shedding your uterus seems like reason enough to pamper yourself a little!
🌱 Follicular Phase (Days 6–13)
Energy Level: Rising
Focus: Create + Plan
Estrogen starts to rise, and so does your energy, motivation, and creativity. You might feel lighter, more optimistic, and ready to take on the world.
- Eat: Fresh, vibrant foods like salads, fermented veggies, and lean proteins
- Move: Try new workouts—dance, strength training, cardio
- Support: Use this phase to set goals, plan projects, or try something new
Zoë Tip: Feel that energy spike? Tackle those tasks that were making you feel like ending it all the week before. You’ll find that maybe they aren’t so bad and you’ll feel better after you stop procrastinating. Harsh, but it’s true.
💖 Ovulatory Phase (Days 14–16)
Energy Level: Peak
Focus: Connect + Shine
You’re likely feeling confident, social, and magnetic right now. Ovulation is your body’s peak fertility window, but even beyond reproduction, it’s a time to feel yourself—in every sense of the phrase.
- Eat: Lighter meals like fruits, veggies, whole grains, and hydration-friendly foods
- Move: HIIT, group classes, or anything that makes you sweat + smile
- Support: Schedule social hangouts, presentations, or creative work
Zoe Tip: Show off a little skin if that feels good—cellulite, stretch marks, and all. Your glow isn’t about perfection; it’s about presence.
🔥 Luteal Phase (Days 17–28)
Energy Level: Decreasing
Focus: Soothe + Prepare
As progesterone rises, you might start to feel tired, moody, or more sensitive. PMS may show up—and that’s okay. This is your inner autumn: time to turn inward, reflect, and slow down again.
- Eat: Comforting foods rich in magnesium and B vitamins (think dark chocolate, sweet potatoes, nuts)
- Move: Gentle strength training, pilates, or long walks
- Support: Say “no” more freely. Rest without guilt.
Zoe Tip: This is when chafing might flare up due to water retention or bloating. Zoe’s lotion-to-powder formula can help you feel dry, smooth, and comfortable—especially on those “I just want to be cozy” days.
💬 Final Thoughts
Cycle syncing is a form of body literacy—and ultimately, body respect. You don’t have to be “on” every day. You don’t have to feel guilty for needing rest or taking up space. Your hormones aren’t a flaw—they’re a flow.
So here’s your permission slip to stop fighting your cycle and start honoring it.
You are not too much. You are just right. And your power? It’s cyclical.