Cycle Syncing Basics: Living in Tune With Your Hormones

Alexandra
Sep 9
3 min read

An introductory guide to cycle syncing — what it is, why it matters, and how to start living in tune with your hormones.

Most of us were never taught that our menstrual cycle is more than just the days we bleed. We weren’t told that our hormones rise and fall across four distinct phases each month — and that these changes influence our energy, mood, skin, focus, and even how social we feel.

That’s where cycle syncing comes in.

Cycle syncing is the practice of aligning your lifestyle with your hormonal rhythm — making small, supportive changes in food, movement, self-care, and productivity that match what your body naturally needs. Instead of expecting yourself to feel the same every day, syncing helps you work with your cycle, not against it.

This guide breaks down the basics of cycle syncing: what it is, the four phases of the menstrual cycle, how hormones shift in each, and simple ways you can begin to live in tune with your body.

Cycle Syncing Basics:

What is Cycle Syncing?

Cycle syncing is about awareness, not perfection. It doesn’t mean scheduling your entire life around your period or following strict rules. Instead, it’s about noticing patterns in your energy and mood, understanding the hormonal changes behind them, and making small supportive swaps.

For example:

Choosing gentle movement during your period when energy dips.
Leaning into social events during ovulation when confidence peaks.
Scheduling slower evenings in your luteal phase when your body asks for rest.

When you align with your cycle, you reduce friction. Life feels smoother, less like you’re pushing uphill, and more like you’re flowing with your body’s rhythm.

The Four Phases of the Cycle

1. Menstrual Phase (Days 1–5 approx.)

What’s happening: Estrogen + progesterone are at their lowest. The uterine lining sheds.
How you might feel: Lower energy, introspective, need for rest.
Supportive swaps: Gentle movement like walking or yoga, warming iron-rich meals (soups, lentils, leafy greens), journaling and reflection.

2. Follicular Phase (Days 6–13 approx.)

What’s happening: Estrogen rises, follicles mature in preparation for ovulation.
How you might feel: Energised, creative, optimistic.
Supportive swaps: Fresh, lighter foods, upbeat workouts, starting new projects, brainstorming.

3. Ovulatory Phase (Around Day 14 in a 28-day cycle)

What’s happening: Estrogen peaks, luteinising hormone surges, testosterone rises. The egg is released.
How you might feel: Confident, magnetic, social.
Supportive swaps: Group workouts, lighter meals with fiber, scheduling important conversations, networking, recording content.

4. Luteal Phase (Days 15–28 approx.)

What’s happening: Progesterone rises, estrogen dips. Energy is higher early in the luteal, lower towards the end.
How you might feel: Focused at first, more inward later, possible PMS.
Supportive swaps: Grounding complex carbs, magnesium-rich foods, strength or pilates early, slower self-care later, boundary setting.

The Benefits of Cycle Syncing

Living in tune with your cycle can:

Reduce PMS symptoms.
Help balance hormones naturally.
Improve productivity by matching work to energy levels.
Build deeper self-awareness and body trust.
Support skin health and emotional balance.

Think of it like swimming with the current instead of against it.

Gentle Reminder

Cycle syncing is not one-size-fits-all. Every cycle is unique, and the science is still growing. Some parts are strongly evidence-based, others are experiential. Take what resonates, try small swaps, and notice how your body responds.

Next Steps: Start Simple

If you’re new to cycle syncing:

Track your cycle (apps, journals, or a calendar).
Note how your energy, mood, and skin shift across phases.
Start with one small swap — maybe resting more during your period or planning social events during ovulation.
Build from there.

Awareness itself is powerful.

Go Deeper with Flow

If you’re ready to take cycle syncing beyond the basics, my Flow e-book is designed to guide you step by step. Inside, you’ll find:

In-depth breakdowns of each phase.
Supportive nutrition + movement ideas.
Journaling prompts to connect with your cycle.
Lifestyle swaps for energy, productivity, and skin.

Flow is your companion for learning cycle syncing at your own pace — a resource you can return to month after month as your awareness deepens.

Aléora Flow Cycle syncing e-book for women

Buy Now

Remember:

Your cycle isn’t a problem to fix — it’s a rhythm to live with. By syncing with your hormones, you give yourself permission to ebb and flow. And in that process, you often find less stress, more balance, and a deeper connection with your body.

For even more on cycle syncing, tune into the Glowfully podcast — available on Spotify, Apple Podcasts, YouTube, Substack, and at www.byaleora.com/podcast.

Read more on womens wellness here on our website or over on Substack (@byaleora) where you can join the Aléora Babes for bonus rituals & resources (byaleora.substack.com)

Don't forget to download your FREE Wellness Glow Tracker (links at bio.byaleora.com & Substack)

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