If you’ve been on TikTok recently, you may have noticed a growing trend of women discussing cycle syncing. This holistic approach aligns your workouts and nutrition with the phases of your menstrual cycle. These videos have sparked curiosity among women who want to understand their bodies better and learn how to harness their hormones’ natural ebb and flow for optimal health and wellness.

But what exactly is cycle syncing, and how can you use it to improve your overall well-being? In this blog, we’ll break down the concept, explain the four phases of your menstrual cycle, and give you practical tips for adjusting your workouts and nutrition throughout each stage.

What is Cycle Syncing?

Cycle syncing is the practice of aligning your diet, exercise, and self-care routine with the natural fluctuations that occur to your hormones during your menstrual cycle. Instead of pushing your body to perform at the same intensity daily, you adjust your activities to work with your hormonal changes rather than against them.

This concept has gained popularity due to social media influencers and wellness advocates, particularly on TikTok, where women share personal experiences of feeling more energized, focused, and balanced when they sync their lifestyle with their cycle. The idea is to support your body where it’s at in each phase—whether that means resting more or pushing harder.

The Four Phases of the Menstrual Cycle

Your menstrual cycle is typically divided into four phases, each with distinct hormonal changes that impact your energy, mood, and physical capabilities. Understanding these phases can help you tailor your workouts and nutrition for maximum benefit.

Menstrual Phase (Days 1-5) – Rest and Recovery

During the menstrual phase, estrogen and progesterone levels drop, leading to feelings of fatigue. This is the time to focus on rest and recovery. While you may not feel up for intense workouts, gentle activities like yoga, walking, or light stretching can help alleviate cramps and boost circulation.

Nutrition Tip: To replenish what you lose during menstruation, try to eat foods rich in iron and magnesium. Think leafy greens, nuts, seeds, and dark chocolate.

Follicular Phase (Days 6-14) – High Energy and Creativity

As your body prepares for ovulation, estrogen levels rise, making you feel more energetic and motivated. This is the best time to engage in high-intensity workouts like HIIT, strength training or try out new fitness routines.

Nutrition Tip: Opt for lighter, energy-boosting meals like salads, lean proteins, and fresh fruits. The increase in estrogen can improve your body’s ability to use carbohydrates, so don’t be afraid to fuel up on healthy carbs.

Ovulatory Phase (Days 15-17) – Peak Performance

Around ovulation, your energy levels reach their peak due to high estrogen and testosterone. This is the time to push yourself with intense cardio, lifting heavier weights, or group fitness classes. You’ll feel more social and confident, so now is the perfect time to try a new sport or join a fitness challenge.

Nutrition Tip: Support your high energy with lean proteins like chicken or fish, and include plenty of antioxidants from fruits and veggies to support overall health during this critical phase.

Luteal Phase (Days 18-28) – Prepare for Rest and Recovery

During the luteal phase, progesterone levels rise, which can make you feel more tired and bloated. This phase is ideal for focusing on lower-intensity exercises like pilates, yoga, or walking. It’s a time to wind down before your next cycle begins.

Nutrition Tip: To stabilize your energy levels, focus on complex carbohydrates and healthy fats like avocados, nuts, and whole grains. Incorporating anti-inflammatory foods such as turmeric and ginger can also help alleviate PMS symptoms.

How Cycle Syncing Can Benefit Your Health

By aligning your workouts and nutrition with your menstrual cycle, you’ll not only feel more in tune with your body, but you’ll also experience several benefits, such as:

Improved energy: Working with your hormones, rather than against them, helps you maintain balanced energy levels throughout the month.
Better performance: Pushing hard when your body is primed for it and resting when needed will help you make more progress toward your fitness goals.
Hormonal balance: Syncing your diet with your cycle supports hormonal health and may help reduce symptoms of PMS, fatigue, and mood swings.

Local Gyms Offering Yoga and Pilates

If you’re looking to incorporate yoga or pilates into your cycle-syncing routine, check out the list below of local gyms near you that offer these classes. These low-impact exercises are perfect for supporting your body during different phases of your menstrual cycle, especially during the menstrual and luteal phases, when gentle movement can help alleviate cramps, boost circulation, and reduce stress. Here’s where you can find yoga and pilates classes near you:

Grand Forks, ND: Choice Health & Fitness
- Choice Health & Fitness offers various yoga classes to improve flexibility, balance, and relaxation. Their group classes cater to different skill levels, making it an excellent option for those syncing their workouts with their menstrual cycle.
St. Cloud, MN: Rejuv Medical
- Rejuv Medical offers yoga and pilates classes designed to improve strength and flexibility while supporting holistic health. They also provide hormone-focused wellness programs, making them an excellent fit for women looking to balance their cycles.
Detroit Lakes, MN: 180 Yoga
- 180 Yoga is a local studio in downtown Detroit Lakes that offers various types of yoga classes, including restorative and power yoga. Its calm, welcoming atmosphere is perfect for anyone seeking to support their body during different phases of their menstrual cycle.
Alexandria, MN: Vital Fit Club
- Vital Fit Club offers yoga, focusing on improving flexibility and core strength. Its various classes cater to all fitness levels, providing the perfect environment for women looking to sync their fitness routines with their cycles.
Fergus Falls, MN: Balanced and Brave
- Balanced and Brave offers heated and non-heated yoga classes that promote core strength and mindfulness, making it an excellent option for women who want to focus on their hormonal health and wellness throughout their cycles.
Winona, MN: Muddy Waters Yoga Studio
- Muddy Waters Yoga Studio offers a variety of yoga classes, from restorative to vinyasa flow. These classes can help women stay in tune with their body’s energy levels during different phases of the menstrual cycle.

Ready to Try Cycle Syncing?

If you’ve seen cycle syncing videos on TikTok and want to try it, start by tracking your cycle and noting how you feel during each phase. Use a cycle-tracking app to help you identify patterns and adjust your workouts and nutrition accordingly. With time, you’ll likely notice improvements in your mental and physical well-being.

By embracing your cycle and syncing your lifestyle with it, you’ll discover new ways to optimize your health, fitness, and wellness in a way that feels natural and aligned with your body’s needs.