Your hormones change every week of your cycle — and so should your nutrition and exercise. Enter your details and cycle day to get a personalised plan for all four phases.
Cycle syncing is the practice of adjusting nutrition, exercise, and lifestyle habits to align with the four phases of the menstrual cycle — menstrual, follicular, ovulatory, and luteal. The concept was popularised by Alisa Vitti and is supported by growing research on how hormonal fluctuations affect energy, metabolism, strength, and mood throughout the month.
During the follicular phase, rising estrogen improves insulin sensitivity — your body handles carbohydrates more efficiently. During the luteal phase, rising progesterone increases resting metabolic rate by 100–300 calories and intensifies cravings for carbohydrate-rich foods. These are biological signals, not failures of willpower. Eating in alignment with these patterns reduces PMS symptoms and improves long-term dietary adherence.
Strength and power output peaks around ovulation when estrogen is highest. The follicular phase is ideal for high-intensity training. The luteal phase is better suited to moderate cardio, yoga, and strength maintenance. During menstruation, rest and gentle movement support recovery without elevating cortisol further.