Cycle Syncing 101
Monica Singh || Credit Monice Singh
If you have ever noticed you are feeling unproductive one week, a rockstar at work the next, and then sniffly with a bag of chips a few days later, it could be life, but also it may just be, *drum roll please*, your hormones!
Flashback to middle school health class, did you remember talking about this?
To be honest, I do not remember much from my middle school years, so I have no idea if I did. What I didn't know, though, was that as women, our four phases of our menstrual cycle are not actually conducive to a lifestyle of continuous hustle, production, performance, and being 'on.' Of course, it is not always feasible for us to forgo this as we have jobs, kids, social commitments, etc. But our society has been constructed in a way where our consumption (aka capitalism), amongst other factors, *hey there patriarchy, * have been pillars of how we conduct our day. Yet as women, our natural rhythms are like waves. We have waves of reflection, hustle, adventure and deep rest. And that, my friends, is where we introduce what everyone's been discussing online: cycle syncing.
So what is cycle syncing?
Cycle syncing, simply put, is syncing our lifestyle to each phase of our cycle. With each phase: menstrual, follicular, ovulation, and luteal, our hormones drop, rise and change, and so the idea is we "sync" or tailor our workloads, diet, exercise, and sometimes other factors like socializing or self-care to tap into how we feel so we can align our productivity and boost our well-being. While there is debate about the effectiveness of cycle syncing on the scientific side; it is usually meant to be seen more as a guide than a set of hard and fast rules to follow. In its essence, cycle syncing is more of a way to listen to how our body feels and honour what it needs.
And the thing is, it doesn't have to be complicated. Monica Singh, the founder of Happy Cramps, a menstrual pain relief patch, loves cycle syncing. She says the best way to start is to just start small. She suggests picking one thing to integrate into each phase of your cycle, like a workout or meal.
"One small thing each phase [equals] big impact long term," said Monica.
To start you want to track your cycle. By doing so, you can notice symptoms and patterns in your body and mood. Some ways to track are with apps like Flo or Lively.
According to a few websites, people like Lynette Adkins and the Cleveland Clinic, cycle syncing is more suited to those not on hormonal birth control, as that "overrides" the body's natural hormones. So, a quick caveat is that cycle syncing may not be as effective or beneficial, but if you are curious about cycle syncing and are on birth control, talk to a medical professional! And in general, it is still encouraged to listen to your body's needs while taking birth control.
For Monica, cycle syncing is an intuitive way to go through each phase of her cycle, and she finds it "powerful."
When I was writing this, what struck me about cycle syncing was the validation I felt for feeling down, unproductive or sleepy! I always felt guilty for resting or not being able to hustle, and as it turns out, that is okay.
Our hormones fluctuate, we have varying needs, and it is okay to not hustle all the time. We are made to feel like we always have to be on, and rest is for sleep or trips to the Bahamas, but you deserve rest as you are (also, there are multiple kinds of rest, of which there are seven!).
You can also work in a way that honours you, in a way that accomplishes your goals and tasks but in a way that does not have to be self-exhausting, sacrificing or burn you out. And if you are saying “but, but, but,” I hear you! It is much easier said than done. Especially when I was working corporate this felt nearly impossible, but that was more on me and the way I valued and perceived work (more on this later).
But this was also a sentiment that Monica shared. She unlearned that periods were something to be powered through or that rest was weak.
When sharing what she wished more women knew about their periods, she said, "Your pain is valid, not 'normal.' You deserve relief that works and speaks about your pain without being dismissed!"
Growing up, periods were "hush-hush" for Monica, and she couldn't be transparent about it with her brother and dad.
"It was more like 'hide it, deal with it, don't talk about it,'" said Monica.
It was experiences like this that inspired her to start her business, and to advocate for period and gender equity, menstrual destigmatization, and transform her period from something "dreadful" to an intuitive guide.
Monica has become quite the expert in understanding what she needs during her cycle, and advocating for her needs.
"I block off one [to] two days, no social events, wear my comfiest hoodie, Uber Eats, work from my bed, [make it] a vibe, and release all this shame and guilt I used to carry. Now I offload so much of this memory during this time and utilize affirmations and prayer to reinforce my brain," said Monica.
This is where I think cycle syncing comes in; in the understanding of who you are and being there for yourself in what you need. When it comes to work and your cycle, for example, be kind to yourself, plan out your day so you lessen your overwhelm, map out your tasks, have yummy snacks you love, get on those loose comfy pants, work from home if you need, listen and accommodate for what you feel! You do not need to sacrifice what you want for the demands of your job or life, but rather this is one way to find out what you need and finding a way to make it work.
Something for me that I have found truly amazing and entirely validating in learning about cycle syncing is how when we are on our periods it is not only a time for physical release (aka shedding your uterine lining) but also for emotional release, to release what you may have picked up on in the month, triggers, situations, etc. To be a wee bit woo woo, your womb is like a magnet or a cup holding on to all of these memories and this is the time to feel it all, process it and if necessary let it go.
This is an experience I've always felt I've had, but have never been able to verbalize. I just thought maybe it was only me that went through it, but talking with Monica was illuminating.
"More information and being prepared help dilute the unknown," she said.
And when talking about periods to your support network, especially bosses and managers, it can be really tough, especially when setting boundaries, oof (I will probably make a whole post about that too). But when it comes to what founders can do, Monica suggests being "real, transparent and funny about it."
And in general she says,"Shame dies when we talk back and just giggle back so we are communicating in a casual way with a realistic POV. Speak from your body, not shame. "I'm bleeding [and] need rest [that ] is enough."
So what are the cycles? Here’s the breakdown!
*Take in, we are not doctors, so please triple check, and speak with your doctor before implementing any of this into your life! *
🌸 Follicular Phase – Inner Spring
When: Right after your period, about 10-14 daysish
Vibe: Fresh, inspired, creative, adventurous
The calm after shark week. Your energy begins to rise, and just like the spring there is new, fresh energy. You might feel more social, curious, and ready to take on new projects or ideas.
What to focus on:
Planning, starting new things
Brainstorming, creative work
Deep focus
What to eat:
Estrogen-boosting foods like flax seeds, pumpkin seeds, salmon, tofu
Gut-friendly fermented foods like kimchi or kombucha
Leafy greens and low-GI veggies like artichokes and broccoli
Movement:
Cardio, strength training, dance classes, hikes
Try something new!
☀️ Ovulation Phase – Inner Summer
When: Mid-cycle, around days 12–16
Vibe: Bold, magnetic, glowing, HOT
You’re in your power! Confidence is high, you’re energized and communicative, and your body’s naturally in its peak fertility window. Let yourself be seen and celebrated.
What to focus on:
Presentations, networking, social events
High-energy collaborations and launches
Recording, sharing, showing up
What to eat:
Fresh fruits and veggies, salads
Fiber-rich and cruciferous veggies (kale, brussels sprouts)
Lighter, cooling meals
Movement:
HIIT, cycling, running, bootcamp-style workouts
Anything that makes you sweat and feel powerful
🍁 Luteal Phase – Inner Autumn
When: After ovulation, lasts about 10–14 days
Vibe: Grounded, focused, sensitive, cozy
The first half of this phase might still feel energizing but as your hormones drop, you’ll start craving comfort and solitude. PMS symptoms can show up here, so it’s a time to turn inward, slow down, and take care of your nervous system. This is also a great time to have cozy intimate hangouts with your support system.
What to focus on:
Finishing tasks, detail-oriented work
Reviewing, editing, and tying up loose ends
Quarterly/seasonal reviews
What to eat:
Warming foods like sweet potatoes, lentils, stews
Magnesium-rich foods (dark chocolate, spinach, salmon)
More calories to support progesterone shifts
Movement:
Pilates, strength training (early phase)
Gentle yoga, long walks, stretching (late phase)
And workouts where you can set the pace
❄️ Menstrual Phase – Inner Winter
When: Your period, about 3–7 days
Vibe: Rest, reflect, release
Your body is shedding and resetting. And you might feel emotional, tired, or craving quiet. This is your time to retreat, replenish, and reflect. Go inward, and shed what no longer serves you from the month prior.
What to focus on:
Reviewing what’s working or what needs releasing
Lots of breaks, loose clothing for work and yummy snacks
What to eat:
Iron-rich foods like leafy greens, red meat, beets
Warm, comforting meals like soups, bone broth, tea
Healthy fats like avocados and eggs, and magnesium for cramps
Movement:
Yin yoga, stretching, slow walks
Low-impact strength if you feel up to it at your pace
Rest days
And, as Monica said, “periods are not just ‘girl stuff.’ They’re power. Let’s treat them like it!”
