Intro to cycle syncing:

Cycle syncing encourages us to tune into our bodies, listen to their natural rhythms, and adjust our lifestyles accordingly. Cycling synching is a practice that involves tracking the phases of our cycle to align our daily activities, diet, and self-care practices with the natural rhythms of our menstrual cycle. Rather than viewing menstruation as a burden or inconvenience, cycle syncing embraces it as an opportunity to tune into our bodies innate wisdom to optimize our health and well-being.

Our bodies are constantly bustling with rhythms, even beyond just our monthly cycle. We have circadian rhythms governing our sleep-wake cycles, ultradian rhythms orchestrating shorter bursts of activity and rest throughout the day, and infradian rhythms, like the menstrual cycle we’ll be focusing on right now. Each of these rhythms influences different aspects of our physiology like energy levels, mood, metabolism, immune function, and more. By recognizing and honoring these rhythms, and by aligning with the fluctuations and waves within these cycles, we can optimize our mental and physical wellbeing.

An infradian rhythm, often called the body's 'secondary clock’, is unlike the more well known circadian rhythm - which operates over roughly a 24-hour cycle (like our sleep-wake cycle). Infradian rhythms last longer than a day. They can encompass weekly or even monthly cycles. The menstrual cycle is a prime example of an infradian rhythm. In addition to its direct impact on the reproductive system, the menstrual cycle can influence various other bodily systems, including brain function, metabolism, immune system activity, gut microbiome, stress response, and more.

Cycle synching aligns dietary choices and lifestyle practices with the fluctuating levels of hormones throughout a woman's menstrual cycle, offering profound benefits for physical and emotional well-being. Some symptom relief that cycle synching aids in:

• Reduced menstrual pain

• Improved cognitive function

• Better stress management and resilience

• Improved mood stability

• Efficient energy utilization

• Enhanced gut health and digestive function

• Deeper body awareness

• Enhanced fertility

• Regular, balanced menstrual cycles

the phases of the menstrual cycle:

1. Menstrual Phase (Days 1-7):

During menstruation, estrogen and progesterone levels are at their lowest. This drop in hormones triggers the shedding of the uterine lining, resulting in menstruation. This phase calls for nourishing, iron-rich foods to support the body's increased demand for red blood cell production. Incorporating leafy greens, lean meats, and legumes can help replenish vital nutrients lost during this phase.

2. Follicular Phase (Days 7-14):

The follicular phase begins after menstruation and is characterized by an increase in follicle-stimulating hormone (FSH) and a rise in estrogen levels. This stimulates the development of ovarian follicles. As estrogen gradually rises, the body becomes more insulin-sensitive, meaning it efficiently uses carbohydrates for energy. Incorporating complex carbohydrates, lean proteins, and a variety of fruits, vegetables, and whole grains become essential staples during this phase, providing the necessary fuel for increased activity levels and cellular repair.

3. Ovulatory Phase (Days 14-21):

Around the middle of the cycle, estrogen levels peak, stimulating the release of an egg from the ovary (ovulation). There is also a surge in luteinizing hormone (LH). With estrogen levels peaking during ovulation, energy needs may be slightly elevated due to increased metabolic activity. Incorporating nutrient-dense foods like leafy greens, lean proteins, and healthy fats can help support cellular health and energy stabilization.

4. Luteal Phase (Days 21-28):

After ovulation, progesterone levels rise. This hormone prepares the uterine lining for the potential implantation of a fertilized egg. The body may experience an increase in basal metabolic rate (BMR), potentially leading to increased energy needs. Progesterone takes center stage in the luteal phase, potentially influencing cravings for comfort foods. Complex carbohydrates, B-vitamins, and magnesium-rich foods become key players in stabilizing mood and energy levels.

SUPPORTING the Menstrual Cycle:

1. Menstrual Phase (Days 1-7):

• Nutrition: Focus on iron-rich foods like leafy greens, lean meats, and legumes to support blood production. Incorporate vitamin C sources to enhance iron absorption.

• Exercise: Gentle movements like yoga or walking can help alleviate discomfort.

• Self-Care: Prioritize rest, relaxation, and self-compassion. Listen to your body's need for rest.

2. Follicular Phase (Days 7-14):

• Nutrition: Emphasize complex carbohydrates like whole grains, fruits, and vegetables to provide sustained energy. Include lean proteins, healthy fats, and fiber-rich foods for balanced nutrition.

• Exercise: Engage in moderate-intensity workouts and activities that align with your energy levels.

• Self-Care: Focus on creativity, planning, and setting intentions for the upcoming cycle.

3. Ovulatory Phase (Days 14-21):

• Nutrition: Prioritize nutrient-dense foods like lean proteins, healthy fats, and leafy greens to support energy levels and potential increased activity.

• Exercise: Engage in higher-intensity workouts, as energy levels may be at their peak during this phase.

• Self-Care: Leverage the natural surge in confidence and sociability for networking or social activities.

4. Luteal Phase (Days 21-28):

• Nutrition: Focus on complex carbohydrates, B-vitamins, and magnesium-rich foods to support mood and energy stability. Incorporate calcium-rich foods for PMS symptoms.

• Exercise: Opt for calming activities like yoga, meditation, or gentle walks to support relaxation.

• Self-Care: Prioritize self-reflection, introspection, and self-care practices to honor your body's need for rest.

seed cycling:

Seed cycling incorporates specific seeds into your diet during each menstrual phase, promoting hormonal balance by leveraging their nutritional properties. This practice aligns with your body's natural rhythms, offering a simple yet effective way to support menstrual wellness and ease symptoms.

Two sets of seeds are typically used in seed cycling (four types of seeds total): flaxseeds & pumpkin seeds for the follicular phase, and sesame seeds & sunflower seeds for the luteal phase. Each set of seeds offers unique nutritional benefits that align with the hormonal needs of each menstrual phase.

Flaxseeds: (days 1-14) Rich in lignans and omega-3 fatty acids, flaxseeds are known for their anti-inflammatory properties and hormone-balancing effects. They are particularly beneficial during the follicular phase, supporting estrogen production and promoting hormone regulation.

Pumpkin Seeds: (days 1-14) High in zinc and magnesium, pumpkin seeds support progesterone production and help maintain hormonal balance during the luteal phase. These minerals play crucial roles in menstrual health and can alleviate symptoms like bloating and mood swings.

Sesame Seeds: (days 15-28) Packed with calcium and zinc, sesame seeds support progesterone synthesis and contribute to menstrual health during the luteal phase. They also offer antioxidant properties that can help reduce inflammation and oxidative stress.

Sunflower Seeds: (days 15-28) Rich in vitamin E and selenium, sunflower seeds support estrogen metabolism and promote hormonal balance during the follicular phase. These nutrients help protect cells from damage and support overall reproductive health.

How to Seed Cycle:

Consume a daily dose of specific seeds during each phase of your menstrual cycle.

• During the follicular phase (days 1-14), consume one tablespoon each of ground flaxseeds and pumpkin seeds daily.

• During the luteal phase (days 15-28), switch to one tablespoon each of ground sesame seeds and sunflower seeds daily.

You can sprinkle ground seeds on your breakfast oatmeal, blend them into smoothies, or incorporate them into homemade energy bars or salads. The key is to consume them consistently throughout each menstrual phase to reap their hormonal-balancing benefits.

To me, seed cycling stands out as one of the most impactful ways to achieve hormonal balance. By strategically incorporating specific seeds into your diet throughout your menstrual cycle, you're essentially giving your body the essential nutrients it needs to regulate hormones naturally. This simple yet powerful practice can have profound effects on your menstrual health, helping to alleviate symptoms, regulate your cycle, and support overall well-being. With its ability to harmonize hormonal fluctuations and promote menstrual wellness, seed cycling is a cornerstone of hormonal health.

Seasonal Energy & the Menstrual Cycle:

The beauty of the infradian rhythm is that it doesn't just align with the internal biological processes of the body, but it also shares an intrinsic connection with the rhythms of nature – notably the moon cycles and the changing energy of seasons.

Each phase of the menstrual cycle can be likened to the energy of a particular season:

• Menstrual Phase: Inner Winter - A time of introspection, rest, and rejuvenation. Just as nature hibernates, the body seeks stillness.

• Follicular Phase: Inner Spring - New beginnings, growth, and creativity bloom.

• Ovulatory Phase: Inner Summer - Peak expression, vitality, and connection with others. The world is alive and so are you.

• Luteal Phase: Inner Autumn - A period of reflection, preparation, and gentle slowing down as the cycle prepares to begin anew.

Much like a menstrual cycle, the moon undergoes its own 'phases' over roughly a 28-day period. Many cultures and traditions have observed this synchronicity:

• New Moon: Similar to the menstrual phase, it's a time of renewal and introspection. A period of setting intentions and grounding oneself.

• Waxing Moon: As the moon grows in the sky, estrogen levels rise during the follicular phase. This is a time of growth, energy, and potential.

• Full Moon: Mirroring the ovulatory phase, the full moon embodies peak energy, expression, and connection.

• Waning Moon: As the moon's light decreases, the luteal phase is a time of reflection, winding down, and preparing for the new cycle.

Red Moon vs. White Moon Cycles:

Red Moon Cycle (Inner Fire Cycle): When a woman bleeds during the full moon and ovulates during the new moon, she is said to be on a Red Moon Cycle. Historically, women on the Red Moon Cycle were seen as the wise women, shamans, or healers of the community. Their focus during menstruation was not on birthing children, but on birthing creations and projects. The full moon, representing peak energy and brightness, aligns with the release and shedding during menstruation. This cycle is about turning one's energy outward, toward the community and the world.

White Moon Cycle (Inner Earth Cycle): Women who menstruate during the new moon and ovulate during the full moon are said to be on a White Moon Cycle. This is the cycle that is traditionally linked to fertility and motherhood. The new moon, a time of darkness and introspection, aligns with the inner journey a woman experiences during her menstrual phase. The full moon, in its radiant glory, mirrors the fertile ovulatory phase. Women on this cycle often feel a deeper connection to home, family, and children.