{"id":61103,"date":"2024-06-19T14:21:10","date_gmt":"2024-06-19T14:21:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61103"},"modified":"2024-10-09T11:49:59","modified_gmt":"2024-10-09T11:49:59","slug":"cycle-syncing","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/","title":{"rendered":"Is Adjusting Your Lifestyle to Your Menstrual Cycle Effective?\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#What_Is_Cycle_Syncing\" >What Is Cycle Syncing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#The_4_Phases_of_Menses\" >The 4 Phases of Menses<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Menstrual_phase_days_1_to_5\" >Menstrual phase (days 1 to 5)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Follicular_phase_days_1_to_13\" >Follicular phase (days 1 to 13)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Ovulation_phase_days_14_to_15\" >Ovulation phase (days 14 to 15)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Luteal_phase_days_16_to_28\" >Luteal phase (days 16 to 28)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Are_Cycle_Syncing_Workouts_Legit\" >Are Cycle Syncing Workouts Legit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Cycle_Syncing_What_Does_the_Research_Say\" >Cycle Syncing: What Does the Research Say?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Cycle_Syncing_Physical_Activity_to_Consider_in_Each_Phase\" >Cycle Syncing: Physical Activity to Consider in Each Phase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Should_You_Change_Your_Eating_Habits_to_Sync_with_Your_Cycle\" >Should You Change Your Eating Habits to Sync with Your Cycle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Menstrual_phase\" >Menstrual phase\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Follicular_phase\" >Follicular phase\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Ovulation_phase\" >Ovulation phase\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Luteal_phase\" >Luteal phase\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Can_You_Build_Muscle_While_Cycle_Syncing\" >Can You Build Muscle While Cycle Syncing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Can_You_Cycle_Sync_on_Birth_Control\" >Can You Cycle Sync on Birth Control?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Can_Cycle_Syncing_Help_You_Lose_Weight\" >Can Cycle Syncing Help You Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#Is_It_Beneficial_to_Cycle_Sync\" >Is It Beneficial to Cycle Sync?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Being a woman isn\u2019t always easy. But could something as simple as changing your mindset, learning more about your body, and adjusting your lifestyle to your menstrual cycles be the thing to help make things easier?<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cycle_syncing&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cycle_syncing\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cycle syncing is a practice some people believe could be beneficial to many women, despite a lack of extensive research on the topic. Those who support cycle syncing also claim that implementing specific food choices and workouts for each phase of your menstrual cycle can reduce the common symptoms of monthly hormonal fluctuations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But is this true? Can adjusting your lifestyle to your menstrual cycle be effective? Are there any benefits? Read on to learn more about cycle syncing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By the end of this article, you\u2019ll know more about the following key themes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The phases of your menstrual cycle and the definition of cycle syncing\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whether cycle syncing can have an impact on your workouts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Personalized approaches for optimizing health and fitness during menstrual cycle phases<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The impact of cycle syncing on building muscle, losing weight, and more\u00a0<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61111 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-1-1024x576.png\" alt=\"cycle syncing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Cycle_Syncing\"><\/span><b>What Is Cycle Syncing?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cycle syncing is the practice of adapting your lifestyle and routines around the four phases of your menstrual cycle: menstruation, the follicular phase, ovulation, and the luteal phase. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK500020\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) All month long, women\u2019s bodies experience changing levels of hormones, depending on which part of the cycle they\u2019re on.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fluctuating hormone levels can impact you both physically and mentally. They may make you feel anything from exhausted to invigorated, blue and teary, self-reflective, and much more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proponents of cycle syncing say that by noting the menstrual cycle phase and adjusting your diet, exercise, and approach to work and relationships, you can help decrease (or better manage) the effects of the normal pattern of hormonal volatility that comes with menses and which can create certain monthly inconveniences.<\/span><span style=\"font-weight: 400;\">2<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that women\u2019s hormones fluctuate throughout the month and these changes can affect behavior, appetite, weight, and energy levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we go any further, let\u2019s review what happens during your menstrual cycle.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cycle_syncing\">start transforming your life now!<\/a><\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-61112\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-2-1024x576.png\" alt=\"cycle syncing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_4_Phases_of_Menses\"><\/span><b>The 4 Phases of Menses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The typical period cycle has four phases. The descriptions outline what happens in the bodies of eumenorrheic women (women whose cycles predictably and typically last 28 days, but can vary considerably): (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/nutrition-and-exercise-throughout-your-menstrual-cycle\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Menstrual_phase_days_1_to_5\"><\/span><b>Menstrual phase (days 1 to 5)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">During this phase, there is active bleeding and estrogen and progesterone levels are low. You may feel tired and lack the energy to handle normal tasks.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Follicular_phase_days_1_to_13\"><\/span><b>Follicular phase (days 1 to 13)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In Phase 2, your estrogen levels amp up. You can start to feel energetic and happier and some women may also note an increase in sex drive.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Ovulation_phase_days_14_to_15\"><\/span><b>Ovulation phase (days 14 to 15)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">During this time, <\/span><span style=\"font-weight: 400;\">your<\/span><span style=\"font-weight: 400;\"> ovaries release the egg. Estrogen and testosterone levels increase, so you may feel even more energetic than during the follicular phase. In this phase, your sex drive can increase further.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Luteal_phase_days_16_to_28\"><\/span><b>Luteal phase (days 16 to 28)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Finally, during Phase 4, estrogen and progesterone levels are high, but levels promptly decrease if the egg isn\u2019t fertilized. The menstrual cycle then starts again.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many women start to experience premenstrual syndrome (PMS ) symptoms, which present both physically (e.g. abdominal cramping, breast tenderness, food cravings, achiness, headache, bloating, changes in bowel habits, and sleep issues) and emotionally (e.g. mood swings, feeling down and having crying jags, irritability, anxiety, and problems with concentration).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/benefits-of-bicycle-crunches\/\"><i>Understanding the Benefits of Bicycle Crunches To Unlock Your Core&#8217;s Potential<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-61113\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-3-1024x576.png\" alt=\"cycle syncing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Cycle_Syncing_Workouts_Legit\"><\/span><b>Are Cycle Syncing Workouts Legit?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 2023 review concluded that dietary energy intake varied across the menstrual cycle, typically being lower during the follicular phase compared to the luteal phase, with a particular decrease around ovulation. However, the magnitude of these fluctuations was found to not be clearly quantifiable and varied between individuals and cycles. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36367830\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2019, a study published in <\/span><i><span style=\"font-weight: 400;\">The National Medical Journal of India<\/span><\/i><span style=\"font-weight: 400;\"> found that during the luteal phase of the cycle, more women experienced a loss of appetite, abdominal pain and swelling, weight gain, nausea, anxiety, and fatigue. Not only did their quality of life decrease, their dietary choices also worsened. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31823933\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proponents of cycle syncing claim that if you better understand how your body works during each phase, you can plan your life more effectively. So how might this play out?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could plan meetings, friend hangouts, and hard workout sessions during the energetic phase of your cycle and plan to stay at home more, binge-watch movies, and do shorter and easier exercises right before or during your period.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cycle_Syncing_What_Does_the_Research_Say\"><\/span><b>Cycle Syncing: What Does the Research Say?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So how does all this affect your <a href=\"https:\/\/betterme.world\/articles\/21-days-workout-schedule\/\">workout schedule<\/a> and performance? Does being in a specific phase of your cycle determine how well you perform at the gym or during sporting activities, or even just how you feel when being physically active?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s look at what studies over the years have said about cycle syncing:\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>In 2020<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">According to a study in the <\/span><i><span style=\"font-weight: 400;\">Sports Medicine <\/span><\/i><span style=\"font-weight: 400;\">journal on sex hormone fluctuations across the menstrual cycle, exercise performance can reduce slightly during the early follicular phase.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Researchers suggested that instead of general guidelines, it would be best to tailor workout programs based on each woman\u2019s exercise performance across the menstrual cycle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7497427\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p style=\"text-align: center;\"><b>In 2021<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a study published in the <\/span><i><span style=\"font-weight: 400;\">Physiology &amp; Behavior<\/span><\/i><span style=\"font-weight: 400;\"> journal, researchers found that women\u2019s reactions to exercise before and after physical activity varied. (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0031938420306041\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">During the luteal phase, they showed greater tension, hostility, and lower arousal, affect, and motivation pre-exercise compared to when in the follicular phase. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Women&#8217;s psychological responses to exercise changed during the luteal phase of their menstrual cycle. More specifically, women felt less motivated and experienced higher perceived exertion during this phase, although their physical performance metrics remained unchanged compared to in other phases. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">These findings suggest that while women may feel more tired and less inclined to exercise during the luteal phase, their actual physical abilities are not impaired. These results highlight the importance of considering psychological factors when planning workouts during the menstrual cycle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study review in the <\/span><i><span style=\"font-weight: 400;\">International Journal of Environmental Research and Public Health<\/span><\/i><span style=\"font-weight: 400;\"> found that the perceived performance of female athletes appeared to worsen during the early follicular and late luteal phases.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, it also indicated that the results regarding objective performance were not consistent and more research was required. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7916245\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p style=\"text-align: center;\"><b>In 2023<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a study published in the <\/span><i><span style=\"font-weight: 400;\">Frontiers in Sports and Active Living<\/span><\/i><span style=\"font-weight: 400;\">, researchers acknowledged that menstrual symptoms can influence exercise performance in some women.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It found that during the luteal phase, women felt more tired and less motivated to exercise, although their physical strength and endurance remained unchanged. The study highlighted that psychological factors are significant metrics in planning exercise routines as they influence a person\u2019s adherence to a workout routine and perceived effort more than physical performance. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">In addition, the study concluded that short-term fluctuations in ovarian hormones did not significantly impact exercise performance or long-term resistance training adaptations. Therefore, creating exercise prescriptions based on these hormonal changes is not evidence-based due to methodological shortcomings in existing research. (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fspor.2023.1054542\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>In 2024<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In one 2024 study, it was found that menstrual cycle symptoms, such as pain and fatigue, often limit recreational physical activity (RPA) in cyclically menstruating individuals. Sociocultural taboos and lack of menstrual health knowledge also present significant barriers. The review highlights the need for personalized approaches to encourage RPA throughout the menstrual cycle and calls for better educational resources to address these barriers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38704099\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another 2024 study found that different phases of the menstrual cycle affected physical activity patterns. Findings indicated that women tended to engage in less intense physical activities during the menstrual and late luteal phases due to symptoms such as cramping and fatigue. The study also suggested that women may benefit from tailoring their exercise routines to their menstrual cycle phases to enhance comfort and commitment to physical activity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38659609\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what does this mean in terms of cycle syncing workouts? Are cycle-syncing workouts legit? It\u2019s difficult to say. While all the above studies acknowledge that your cycle can affect how you perform at the gym, they also state that these findings aren\u2019t concrete enough to give blanket advice on exercise programs based on menstrual cycle phases.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cycle_syncing\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-61114\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-4-1024x576.png\" alt=\"cycle syncing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-4.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-4-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-4.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cycle_Syncing_Physical_Activity_to_Consider_in_Each_Phase\"><\/span><b>Cycle Syncing: Physical Activity to Consider in Each Phase<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019d still like to try syncing your cycle to your fitness over the next few months to see if you notice any positive impact, here\u2019s what you should consider during each phase, depending on your individual symptoms, energy and motivation levels, and response to different activities (<\/span><a href=\"https:\/\/www.forbes.com\/health\/womens-health\/cycle-syncing\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-367\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Cycle phase<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Possible symptoms<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Potential exercises<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMenstrual\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCramping, bleeding, mood swings, feeling tired, bloating, etc.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYoga, walking, Pilates, stretching, etc. \r\nLow-intensity exercises like this can help reduce cramping and improve blood flow (12)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFollicular\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNo cramps, no PMS, and higher estrogen and progesterone levels mean more energy\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncrease workout intensity - hiking, weight training, swimming, Zumba, or brisk\/power walking are excellent options\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOvulation\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEstrogen and progesterone levels are at their peak - your energy and sex drive are very high\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tThe same exercises as those done in the follicular phase work here too - just increase the intensity by adding heavier weights or doing the workouts for longer\r\nHIIT, Tabata, and intense cardio such as running and skipping rope are perfect for this phase\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLuteal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEnergy levels start to dip\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLow-intensity workouts such as yoga, tai chi, and walking work best for this phase\r\nFor those with some extra energy, the exercises listed under the follicular phase could also work\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that cycle syncing is based on the 28-day period cycle that <\/span><i><span style=\"font-weight: 400;\">most<\/span><\/i><span style=\"font-weight: 400;\"> women <\/span><i><span style=\"font-weight: 400;\">don\u2019t<\/span><\/i><span style=\"font-weight: 400;\"> have. While this cycle pattern is seen as regular and used as the baseline for many studies, research has indicated:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycles are often inconsistent, vary from person to person, and can be affected by environmental circumstances such as stress and lifestyle (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41746-019-0152-7\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">46% of women have cycle lengths that fluctuate by around seven days, with a further 20% exhibiting fluctuations of up to 14 days. This means that a regular cycle varies for each person <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0010782404001313\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Basically, while cycle syncing may seem to make logical sense, research appears to suggest that its benefits are more theoretical than proven.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-61115\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-5-1024x576.png\" alt=\" cycle syncing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Change_Your_Eating_Habits_to_Sync_with_Your_Cycle\"><\/span><b>Should You Change Your Eating Habits to Sync with Your Cycle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research on food consumption, eating habits, and cycle syncing remains limited, but in terms of how women eat during their cycle, some studies have found an increase in cravings right before and during the period, while others have produced inconsistent results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10316899\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0031938422002499\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S019566632400062X\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re still curious, below are some ideas for foods to focus on<\/span><span style=\"font-weight: 400;\">. (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/nutrition-and-exercise-throughout-your-menstrual-cycle\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) Unless there are certain foods you shouldn\u2019t eat for medical reasons or you simply don\u2019t like, you don\u2019t need to make major changes to your diet or avoid certain foods at certain times of the month. The options below are consistent with many diets that are recommended as ones to optimize your overall health and well-being and reduce your risk of conditions such as heart disease, diabetes, and obesity, e.g. the Mediterranean diet.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Menstrual_phase\"><\/span><b>Menstrual phase\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may crave junk food and sweets at this time, but such foods have little nutritional value. You can eat the foods you crave, but try to make sure your overall diet is still balanced. Some nutritious foods to include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Iron-rich foods<\/b><span style=\"font-weight: 400;\"> such as <a href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\">green leafy vegetables<\/a>, lentils, lean red meat, and beans. Iron is needed to help avoid the potential development of anemia from the blood loss of menses (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10049065\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamin C-rich foods<\/b><span style=\"font-weight: 400;\"> and fruits such as citrus fruits, berries, broccoli, and red peppers. Vitamin C helps with iron absorption (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2772395\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Foods high in Vitamin K<\/b><span style=\"font-weight: 400;\"> such as leafy greens, (e.g. spinach, kale, collards) hard <a href=\"https:\/\/betterme.world\/articles\/cheese-on-keto\/\">cheese<\/a>, Brussels sprouts, and kiwi. These leafy greens and vegetables that are rich in vitamin K may also help reduce menstrual pain and decrease the length of prolonged menstrual flow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4096683\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Omega-3 fatty acids <\/b><span style=\"font-weight: 400;\">are found in certain fish (salmon, mackerel, sardines, and herring for tinned fish fans), flaxseed, chia seeds, and walnuts. Research has suggested that these fatty acids could help with the management of PMS, such as inflammation and cramping (<\/span><a href=\"https:\/\/obgyn.onlinelibrary.wiley.com\/doi\/10.1111\/jog.15217\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Follicular_phase\"><\/span><b>Follicular phase\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re feeling energetic and up for more intense workouts, support them with foods that are rich in protein and complex carbs. <a href=\"https:\/\/betterme.world\/articles\/meats-for-weight-loss\/\">Lean meats<\/a> and <\/span><a href=\"https:\/\/www.ucsfhealth.org\/education\/soy-protein-content-of-foods\"><span style=\"font-weight: 400;\">soy products<\/span><\/a><span style=\"font-weight: 400;\"> are excellent sources of protein. Soy protein has also been found to reduce the risk of heart disease, high cholesterol, and thinning bones.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Complex carbs can be found in whole grains such as brown rice, whole wheat, and quinoa, in addition to in starchy vegetables such as sweet potatoes, corn, and butternut squash.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ovulation_phase\"><\/span><b>Ovulation phase\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Food intake for this phase is said to work the same as during the follicular phase. Therefore, you should concentrate on complex carbs and lean protein, eat your fruits and vegetables, and don\u2019t forget your healthy fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basically, stick to a healthy and balanced <\/span><span style=\"font-weight: 400;\">diet, <\/span><span style=\"font-weight: 400;\">as always.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Luteal_phase\"><\/span><b>Luteal phase\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This phase right before your period starts can bring PMS, increased hunger, and cravings. This is a time when many people who are trying to eat healthier often fall off the wagon. Rather than giving in to the cravings, you should eat foods that are more filling to put a stop to excessive hunger. Complex carbs and lean protein are great for this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those who are trying to eat healthier or lose weight but crave sweets and pastries can opt instead for fruits, nuts, and dark chocolate<\/span><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">They may not give you the sugar kick you wish for, but training your mind to think of this switch as a regret-free reward will eventually help you pick these healthier options over high-calorie, high-added sugar ones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re planning to fast during your period, please read our <\/span><b><a href=\"https:\/\/betterme.world\/articles\/fasting-while-on-period\/\">Fasting While On Period<\/a> <\/b><span style=\"font-weight: 400;\">post.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_While_Cycle_Syncing\"><\/span><b>Can You Build Muscle While Cycle Syncing?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some evidence has indicated that you can build muscle and benefit from tailoring your workouts to whenever you feel strongest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2023 meta-analysis (<\/span><span style=\"font-weight: 400;\">the statistical process of analyzing and combining results from several similar studies) <\/span><span style=\"font-weight: 400;\">found some women were more likely to gain more muscle mass and strength when training during the follicular phase than during the luteal phase (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fspor.2023.1054542\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the overall conclusion was that many of the studies reviewed were flawed\/poorly designed and\/or did not have sufficient underpinnings to draw a definitive conclusion that cycle syncing impacted muscle mass.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Cycle_Sync_on_Birth_Control\"><\/span><b>Can You Cycle Sync on Birth Control?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You most likely cannot cycle sync on hormonal birth control. Not only is cycle syncing a fairly new concept that seems to largely base its recommendations on a natural 28-day cycle that is not found in the majority of women, but birth control changes your natural cycle hormonally.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Cycle_Syncing_Help_You_Lose_Weight\"><\/span><b>Can Cycle Syncing Help You Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A combination of watching the quality, balance, and <a href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/\">portion size<\/a> of your food, your eating habits, keeping an eye on calories, and engaging consistently in physical activity can help you lose and maintain a healthy weight. Physical activity should include movement to support cardio, strength training, flexibility, and balance. Cycle syncing in itself is not a direct weight loss strategy, but tailoring your exercise routine to how you feel and respond may help you include more movement more consistently, which is likely to help you on your weight loss journey. And if you\u2019re significantly overweight or obese, a review of treatment options and a care plan developed with a licensed medical professional with the requisite training and expertise increases the likelihood of achieving weight loss in a way that is both healthy and sustainable. Most people lose weight on fad\/extreme diets, but <\/span><span style=\"font-weight: 400;\">can\u2019t<\/span><span style=\"font-weight: 400;\"> maintain it and also put their health in jeopardy, which adds another issue to the mix.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/is-biking-aerobic-or-anaerobic\/\"><i>Is Biking Aerobic Or Anaerobic? Yes, You CAN Cycle Your Way To Weight Loss<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-61116\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-6-1024x576.png\" alt=\"cycle syncing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-6.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-6-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-6.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-6-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Beneficial_to_Cycle_Sync\"><\/span><b>Is It Beneficial to Cycle Sync?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Proponents of this theory believe cycle syncing could improve your quality of life. They point to potential benefits such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced PMS and cramps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better mood management<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower stress levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved energy levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More effective workout routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fertility support for those who wish to conceive<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While this all sounds amazing, most of these purported benefits are largely anecdotal, and there is little to no consistent research to support the claims.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cycle_syncing&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cycle_syncing\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite many fans of cycle syncing who have reported that it has changed their lives, the outcomes observed in medical research over the years remain mixed. The theory also doesn\u2019t account for those with irregular periods or those with a regular period cycle that does not fit the \u201c28-day profile\u201d.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Being a woman isn\u2019t always easy. But could something as simple as changing your mindset, learning more about your body, and adjusting your lifestyle to your menstrual cycles be the thing to help make things easier? Cycle syncing is a practice some people believe could be beneficial to many women, despite a lack of extensive [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":61117,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75,77],"tags":[],"coauthors":[171,248],"class_list":["post-61103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss","category-weight-loss-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Adjusting Your Lifestyle to Your Menstrual Cycle Effective?\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you heard of \u2605 CYCLE SYNCING \u27a4? Does this practice actually work? Check out this article to learn more about this practice and if it could be beneficial for your health and the time during your period.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Adjusting Your Lifestyle to Your Menstrual Cycle Effective?\u00a0\" \/>\n<meta property=\"og:description\" content=\"Have you heard of \u2605 CYCLE SYNCING \u27a4? Does this practice actually work? Check out this article to learn more about this practice and if it could be beneficial for your health and the time during your period.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-09T11:49:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-cover-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Z. Colette Edwards, MD MBA\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Z. Colette Edwards, MD MBA\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273\"},\"headline\":\"Is Adjusting Your Lifestyle to Your Menstrual Cycle Effective?\u00a0\",\"dateModified\":\"2024-10-09T11:49:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/\"},\"wordCount\":2743,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-cover.png\",\"articleSection\":[\"Weight Loss\",\"Weight Loss Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Being a woman isn\u2019t always easy. But could something as simple as changing your mindset, learning more about your body, and adjusting your lifestyle to your menstrual cycles be the thing to help make things easier?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cycle_syncing\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Cycle syncing is a practice some people believe could be beneficial to many women, despite a lack of extensive research on the topic. Those who support cycle syncing also claim that implementing specific food choices and workouts for each phase of your menstrual cycle can reduce the common symptoms of monthly hormonal fluctuations.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But is this true? Can adjusting your lifestyle to your menstrual cycle be effective? Are there any benefits? Read on to learn more about cycle syncing.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">By the end of this article, you\u2019ll know more about the following key themes:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The phases of your menstrual cycle and the definition of cycle syncing\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Whether cycle syncing can have an impact on your workouts\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Personalized approaches for optimizing health and fitness during menstrual cycle phas ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/\",\"name\":\"Is Adjusting Your Lifestyle to Your Menstrual Cycle Effective?\u00a0 - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-cover.png\",\"dateModified\":\"2024-10-09T11:49:59+00:00\",\"description\":\"Have you heard of \u2605 CYCLE SYNCING \u27a4? 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Colette Edwards, MD MBA","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/"},"author":{"name":"Nataliia Lutsiv","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273"},"headline":"Is Adjusting Your Lifestyle to Your Menstrual Cycle Effective?\u00a0","dateModified":"2024-10-09T11:49:59+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/"},"wordCount":2743,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-cover.png","articleSection":["Weight Loss","Weight Loss Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Being a woman isn\u2019t always easy. But could something as simple as changing your mindset, learning more about your body, and adjusting your lifestyle to your menstrual cycles be the thing to help make things easier?<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cycle_syncing\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Cycle syncing is a practice some people believe could be beneficial to many women, despite a lack of extensive research on the topic. Those who support cycle syncing also claim that implementing specific food choices and workouts for each phase of your menstrual cycle can reduce the common symptoms of monthly hormonal fluctuations.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But is this true? Can adjusting your lifestyle to your menstrual cycle be effective? Are there any benefits? Read on to learn more about cycle syncing.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">By the end of this article, you\u2019ll know more about the following key themes:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The phases of your menstrual cycle and the definition of cycle syncing\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whether cycle syncing can have an impact on your workouts\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Personalized approaches for optimizing health and fitness during menstrual cycle phas ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/","url":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/","name":"Is Adjusting Your Lifestyle to Your Menstrual Cycle Effective?\u00a0 - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/cycle-syncing\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Cycle-Syncing-cover.png","dateModified":"2024-10-09T11:49:59+00:00","description":"Have you heard of \u2605 CYCLE SYNCING \u27a4? 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