From bursts of energy to sudden cravings, mood dips to sleep changes, your body moves through a natural cycle each month –– and it’s all driven by hormones. These shifts can feel random and frustrating, especially if you’re trying to conceive or thinking about it in the near future.
But what many don’t realize is that these hormonal changes are giving you clues, and learning to read them can help you start working with your body. That’s where cycle syncing comes in.
What is cycle syncing and how does it help fertility?
Cycle syncing is the practice of aligning your nutrition, movement and self-care with each phase of your menstrual cycle, supporting hormonal balance and creating an environment where fertility can thrive. Long before hormone charts and fertility apps, traditional systems like Ayurveda and Traditional Chinese Medicine viewed the menstrual cycle as a mirror of nature. Rest was prioritized during bleeding. Energy was harnessed at ovulation. Nourishment shifted with the body’s changing needs. This ancient wisdom reminds us that your cycle isn’t a nuisance to push through, it’s a rhythm to work with.
When it comes to fertility, this kind of alignment matters. Supporting your body at each phase of your cycle can:
- Promote regular ovulation
- Enhance egg quality
- Encourage hormonal balance
- Create a more welcoming environment for implantation
Cycle syncing isn’t about strict rules or rigid tracking. It’s about building awareness, tuning in and creating the best possible conditions for conception.
The benefits go beyond fertility
Even if you’re not trying to conceive, cycle syncing can have a positive impact in other areas of health. Many women notice steadier energy and mood, fewer PMS symptoms and a deeper connection to their bodies. It’s a way to support hormones all month long, no matter your health goals.
Getting to know your cycle
Before you can sync with your cycle, you’ll need to get to know it. Tracking helps you spot patterns in hormones, symptoms and cycle regularity to better understand your body’s natural rhythms.
Here’s what to keep an eye on:
- Day 1 of your period (marks the start of a new cycle)
- Flow length and intensity of your period
- Energy, mood, sleep and cravings (these can change from phase to phase)
- PMS symptoms or pain, and when they show up
- Cervical mucus changes (clear and stretchy usually means you’re ovulating)
- Basal body temperature (BBT) if you want more detail (temperature tends to rise while fertile)
Apps like Clue or Flo make it easy, or you can jot everything down in a journal. Even a few notes a month can go a long way.
The four menstrual phases and how to honour them
The tips below are here to help you notice patterns, tune in to your body and give yourself a little extra support when you can.
Here’s a phase-by-phase guide to help you do just that:
| Phase | What’s happening in your body | Supportive nutrients | Feel-good movements |
|---|---|---|---|
| Menstrual Phase (Days 1–7) |
First day of your period: hormones drop, lining sheds. Low energy, possible cramps. |
|
|
| Follicular Phase (Days 1–13) |
Technically starts on day 1, but energy picks up after your period. Estrogen rises, egg matures. |
|
|
| Ovulatory Phase (Day 14) |
LH surge triggers ovulation (egg release).
Energy, confidence and libido peak. Cervical mucus increases. |
|
|
| Luteal Phase (Days 15-28) |
Progesterone rises, then drops if no pregnancy occurs. Energy dips, mood may shift, cravings can increase. |
|
|
Supportive nutrients
- Magnesium: Pumpkin seeds, spinach
- B vitamins: Salmon, tofu
- Herbal teas: Red raspberry leaf, chamomile
- Iron (if deficient): Meat, eggs
- Gentle yoga
- Walking
- Full rest
Supportive nutrients
- CoQ10: Chicken, broccoli
- Omega-3s: Avocados, salmon
- Probiotics: Kefir, fermented pickles
- Cardio
- Strength training
Supportive nutrients
- Myo-Inositol: Bran, grapefruit
- Zinc: Oysters, lentils
- Vitamin C: Kiwi, red bell peppers
- Antioxidants: Blueberries, kale
- HIIT
- Group workouts
- Social activities
Supportive nutrients
- Magnesium: Dry roasted almonds, edamame
- Vitamin B6: Tuna, sweet potatoes
- Adaptogens: Ashwagandha, turmeric
- Calming teas: Lemon balm, lavender
- Pilates
- Walking
- Gentle strength
Everyday, natural fertility support
Cycle syncing lays the groundwork. But sometimes, your body needs a little extra support to keep things running smoothly. Whether you’re actively trying or simply preparing for the future, these targeted formulas can help nourish your cycle and create a healthier environment for conception:
Prime Cycle
This formula is designed for women who are trying to conceive or supporting uterine health for future pregnancy. Prime Cycle is a daily formula that nourishes your entire cycle from ovulation to implantation.
- Myo-Inositol supports egg quality and ovarian function
- CoQ10 and NAC offer antioxidant protection and hormone support
- Chaste Tree Extract helps promote progesterone and cycle regularity
Healthy Hormones
If PMS symptoms are throwing things off or your cycle needs a little regulation, this is a great place to start before trying to conceive.
- Indole-3-Carbinol supports estrogen detox
- Rhodiola and Milk Thistle help manage stress and liver function
- Ideal for mood swings, bloating, or irregular periods
Supporting your cycle with daily habits helps create the right environment for pregnancy, whether that’s your goal now or in the future. Start small, stay in tune and trust your body.
Sources:
Cycle syncing: Choosing food and diet for hormonal balance
What to know about cycle syncing
Basal Body Temperature
Cycle Syncing
Nourish Your Cycle: Foods to Support Each Phase of Your Menstrual Journey
Nourishing your Cycle
What are the phases of the menstrual cycle?
Phases of Menstrual cycle
The Follicular Phase of Your Menstrual Cycle
All about the luteal phase
Stages of the Menstrual Cycle
Magnesium
18 Vitamin B-Rich Foods to Help Keep Your Brain and Body Healthy
Iron in foods
Zinc
Antioxidants and Your Diet
