Syncing with your menstrual cycle

Ever heard of syncing your workout to your cycle? Is there a real benefit to this approach? The Pilates Journal speaks with Pilates Instructor and Naturopath, Bianca Melas about why this should matter to you and your clients.

So what is it exactly?

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Cycle syncing is when we are working out, eating certain foods and socialising in alignment with the ebb and flow of our infradian rhythm. Our infradian rhythm accounts for the changes that occur in a female’s body over its 24-38 day cycle. As our hormones change throughout this period, so does our energy levels, metabolism and mental capacity.

I believe the notion of cycle syncing is about becoming more in tune with your body so you’re able to work with the natural changes, rather than against them. This allows you to feel more at ease and have a greater sense of wellbeing. Knowledge about your energy levels, libido, and moods gives us a greater understanding of ourselves, it’s the ultimate self-care practice. Benefits of cycle syncing can include:

-       reduced PMS symptoms

-       alleviating period pain

-       more effective workouts

-       supports fertility

-       supports energy, mood, sleep and productivity

-       feeling a greater sense of nourishment, rather than depleted and

-       feeling more balanced.

For someone who exercises regularly, cycle syncing can be a huge benefit. Through syncing to our cycle we are learning when it is best to train harder, push to reach goals, or work on recovery across the month. It can help prevent injuries and set us up to succeed and achieve our exercise goals when used correctly.

I also follow this cycle through my own practice and what I teach my clients. Through my online programs such as Sync’d with Alo Moves, my clients can follow a program that has been built to support, movement, diet, lifestyle and self-care practices in alignment with their cycle. In a group class setting this is a little more challenging, however, I believe the important thing is to educate, support and encourage clients to be in tune with their body and energy levels. For example, If I’m offering a more dynamic or intense set with cardio (something with jumping or moving at a faster pace) I always include a dialogue that gives my clients permission to tone it back if they feel they need to especially if they are aware that they are in their luteal or menstrual phase.

So let’s break down what happens across the cycle and how your workout might change.

There are four stages of our menstrual cycle; Menstruation, Follicular, Ovulation and Luteal.

Menstruation Day 1-7

-       Day 1 occurs on the first day of your bleed, and continues whilst your menstruating.

-       During this time you will begin to have a slow, low and progressive release of oestrogen which peaks around day 7.

-       From day 1-7 progesterone is also low.

-       You may have signs of PMS (premenstrual mood symptoms), which can make this week feel uncomfortable.

-       It’s important to note that this phase is very individual to the person, some people are able to process hormones easier and may feel a boost of energy day 2-3, others will need the week to rebuild.

-       Movement includes: gentle Pilates, walking, yin yoga

-       Socially: it’s time to chill, time to turn inward; think of the shedding of endometrial wall as a sign of things you release and let go of as you enter this next month. Your focus also starts to build.

-       Food intake: focuses on increased protein and zinc rich foods.

Follicular 5-14

-       In this phase there are benefits of muscle gain, increased insulin sensitivity and metabolic flexibility. Overall we experienced increased energy.

-       Socially: Overall we have better performance, physically, mentally and emotionally. You also feel like you can take on new challenges.

-       Movement includes: longer runs, increased intensity, cardio, endurance training, stronger Pilates and strength training.

-       Food intake: good source carbohydrates and lean proteins are a must.

Ovulation 14-15

-       At this point, our Oestrogen has peaked and preparation for releasing of the egg occurs.

-       Socially: high libido, feel most confident, it’s the best time to socialise and be at events.

-       Movement includes: continue as before.

-       Food intake: continue as before

Luteal 15-28

-       Your oestrogen drops, progesterone increases, body temperature rises, the energy output is higher (because you’re burning more calories), our body shifts to a high-fat metabolism and lower carbohydrate metabolism; you might also notice that your appetite increases. You’ll find lower willpower and higher cravings. Higher progesterone can increase water retention – support through dry brushing, reduce salt intake, focus on electrolyte imbalances.

-       Socially: first week you are still riding the high of ovulation so can continue like normal. In the second week, we turn inwards, slowing down, more chilled time.

-       Movement includes: Can continue to ride the wave of ovulation, however, it’s best to tune into your body and feel what your energy levels are like. Remember to reduce the intensity of movement in the last seven days of this phase - think light Pilates, yoga, walks, and low-intensity classes.

-       Food intake: increase good fats, and maintain balanced meals of protein, carbohydrates, fibre and fat to support cravings.

While we can break this down into weekly states of being, it’s also important to understand that cycling syncing is a holistic practice. It really does involve much more than moving your body, it is also about the way we socialise, our diet and other wellness practices (like mindfulness/lymphatic work) that can really support us. It’s important to remember that diet has a HUGE role to play with our hormones. Beginning your day with a high-protein breakfast (no matter what time of the month) over just reaching for a coffee has a huge range of benefits. Protein when broken down is amino acids and these are the building blocks for our hormones and neurotransmitters (our happy hormones). Ensuring a high protein breakfast first thing will keep our mood stable, fuel our muscles, support balanced hormones and stable blood sugar levels - it’s a huge win!! A high protein breakfast could include a 2-3 egg omelette with spinach and avocado as one example.

If I had to sum it up I’d say syncing with my cycle has really allowed me to feel a greater sense of empowerment and connection to my body. When I move in a way that works with my energy levels and hormones I feel much more balanced, energy levels are high, my mood feels stable and life seems to flow with ease. 

It most definitely has had an impact on my premenstrual symptoms and I notice a significant change in my period pain when I follow cycle syncing religiously. 

In my opinion, if we’re not syncing with our cycle we lose that sense of self and connection to our wellbeing. This is all about feeling empowered and connected to your body. You might not have realised that you were following it subconsciously. Our bodies know what we need, we just need to listen to it. If you haven’t been following your cycle (and that’s totally ok!) you may now understand why you might be feeling depleted in your workouts, low in mood and energy and have greater signs of PMS such as water retention, period pain, mood changes, cravings, etc.

I think the beautiful thing is that Pilates is such a nourishing and wonderful workout that can be tailored easily to match our energy and hormonal ebb and flow throughout the month. It’s important that we empower ourselves and our clients with this knowledge so they can get the most out of their workouts in the most optimum way that is possible for them. I know so many clients who wished they had known about this earlier, so let’s spread the word and get more women empowered through their workouts!

Bianca has been teaching Pilates for six years in Sydney and then has expanded to grow an online community through Covid. Bianca often presents for Alo Moves on their online app and also teaches at Bodylove Pilates and Total Tone in Sydney, Australia. Bianca believes movement is both an outlet and a powerful tool for remaining in tune with her body. Bianca has also undertaken a Bachelor Degree in Health Science, majoring in Naturopathy. She currently supports women all over the world through her online clinic where she specialises in female health. She works to empower her clients with the knowledge that movement, can serve as medicine and heal the body in unimaginable ways. See her website here.

If you want a great in-depth understanding of cycle syncing – Bianca recommends the book In the Flow by Alissa Vitti.