Cycle syncing in practice

Cycle syncing helps women work with their natural hormonal shifts by aligning food, movement, and lifestyle to each phase of the cycle. In clinic, I use it to support hormone balance, improve energy, reduce PMS, and guide personalised nutrition, exercise, and traditional practices for long-term wellbeing.

Cycle Syncing Chart

Menstrual Phase (Days 1–5)

Hormones: Oestrogen & progesterone at their lowest.
How you may feel: Low energy, introspective, may crave rest.
Dietary support:

• Iron-rich, warming foods (slow-cooked meats, bone broth, dark leafy greens, beetroot, black beans).

• Avoid cold/raw foods that can further weaken digestion.

  Exercise: Gentle walks, restorative yoga, light Pilates.
  Chinese Medicine: Focus on blood tonics (e.g. goji berries/angelica root) and warmth — avoid cold exposure. Gentle acupressure at SP6 (Sanyinjiao) may support cramping… (trust me, just look it up).

Follicular Phase (Days 6–13)

Hormones: Oestrogen rises, FSH stimulates follicles.
How you may feel: Energetic, motivated, mentally sharp.
Dietary support:

• Fresh, light foods (sprouts, zucchini, berries, fish, eggs, seeds).

• Bitter greens to support liver qi and prepare for ovulation.
  Exercise: Higher-energy training — cardio, strength, more dynamic Pilates.
  Chinese Medicine: Support Qi building with warming grains ( quinoa/brown rice) and tonics like astragalus. Great time for acupuncture to boost vitality.

Ovulatory Phase (Days 14–16)

Hormones: Oestrogen peaks, LH surge triggers ovulation, testosterone rises slightly.
How you may feel: Social, magnetic, confident.
Dietary support:

• Cooling and anti-inflammatory foods (cucumber, asparagus, cruciferous veg, berries, flaxseeds).

• Focus on hydration.
  Exercise: Higher-intensity workouts, group classes, dance, running.
  Chinese Medicine: This is the yang peak — focus on clearing heat and moving qi. Mint, chrysanthemum tea, and acupuncture at LI4 (Hegu) can balance heat.

Luteal Phase (Days 17–28)

Hormones: Progesterone rises, oestrogen dips then rises before dropping pre-period.
How you may feel: Calmer, more reflective, but may experience PMS if imbalanced.
Dietary support:

• Root vegetables, complex carbs, magnesium-rich foods (pumpkin seeds, sweet potato, oats, dark chocolate).

• Reduce caffeine and sugar to ease PMS.
  Exercise: Resistance training, Pilates, yin yoga as energy wanes.
  Chinese Medicine: Focus on Qi and Liver stagnation prevention. Herbal teas (chamomile, ginger) and abdominal massage with castor oil for stagnation… Hint: (this is a great job for your man xx)