Embracing the Power of Hormonal Changes

A Guide to Cycle Syncing for Women’s Health


Understanding the intricate dance of hormones throughout the menstrual cycle is not only fascinating but crucial for optimising women’s health and well-being. From the onset of menstruation to menopause and beyond, our hormones play a profound role in various aspects of a woman’s life, influencing everything from mood to metabolism. In this article, we delve into the role of hormones during different life stages and explore the concept of cycle syncing as a tool for promoting overall health and vitality.

The Role of Hormones in Women’s Health:

Women experience significant hormonal fluctuations throughout their lives, starting from puberty and continuing through menopause. These fluctuations influence various physiological processes, including mood, metabolism, bone health, and reproductive function. Understanding the key hormones involved can empower women to make informed choices about their health and well-being. 

Oestrogen, particularly E2 oestradiol, is a dominant hormone in women of reproductive age. It plays a crucial role in promoting positive mood, supporting bone health, enhancing sleep, and maintaining healthy skin. However, its levels decline with age, leading to various changes in the body, including decreased bone density and skin elasticity. 

Progesterone, another essential hormone, contributes to a calm mood, promotes sleep, and supports cardiovascular health. It also plays a role in maintaining bone density and has anti-inflammatory properties. However, fluctuations in progesterone levels can impact the HPA axis (the main stress response system) and contribute to sleep disturbances.

Testosterone, though often associated with men, also plays a role in women’s health. It contributes to muscle and bone health and may influence motivation and resilience, particularly during the mid-cycle.

Cycle Syncing: Optimising Health through Hormonal Awareness

Cycle syncing is a holistic approach that involves aligning lifestyle practices such as nutrition, exercise, and self-care with the natural rhythms of the menstrual cycle. By understanding how hormonal fluctuations impact energy levels, cravings, and mood throughout the cycle, women can be empowered to support and enhance their overall well-being.


During menstruation, focusing on nutrient-dense foods rich in omega-3 fatty acids, iron, and magnesium may assist in alleviating symptoms such as cramps and fatigue. Gentle exercises like yoga, stretching, and walking promote relaxation and flow, supporting the body during this phase.

Follicular Phase:

In the follicular phase, incorporating flax and pumpkin seeds, cruciferous vegetables, protein-rich foods, and complex carbohydrates can support energy levels and training performance. Cravings are lowest in this phase of the menstrual cycle, so the best time if you are looking to restrict caloric intake. Cyclical caloric restriction works better for women. This phase is ideal for increased intensity with cardio and strength training, as energy levels are typically higher. This is the time for achieving personal bests.

Ovulatory Phase:

The ovulatory phase is characterised by a peak in oestrogen levels, making it an excellent time for muscle-building activities such as weight training and HIIT. Including collagen-rich foods and vitamin C can support ligament and tendon health during this phase, due to a laxity in ligaments and tendons.

Luteal Phase:

During the luteal phase, focusing on adequate protein intake and complex carbohydrate consumption from fruit and vegetables can support energy levels and muscle recovery. Consumption of sunflower seeds, sesame seeds, nuts, oily fish, omega-3 fatty acids, and magnesium-rich foods such as leafy greens and cacao. Decreasing the intake of alcohol, caffeine, and high glycaemic index carbohydrates as the body is more insulin sensitive in this phase. Low-impact exercises like yoga, Pilates, walking, and weights are beneficial during this phase, as the body’s energy may be lower.


By embracing cycle syncing, women can harness the power of their hormonal fluctuations to optimise their health and well-being. By aligning nutrition, exercise, and self-care practices with the natural rhythms of the menstrual cycle, women can promote hormonal balance, reduce symptoms, and enhance overall vitality. Let’s celebrate the unique journey of womanhood and empower ourselves to thrive in every phase of the menstrual cycle.

Tania is offering Elixr members 10% off your initial consultation. Get in touch with Tania if you would like to discuss how a Naturopath can assist you to harmonise your hormones throughout your various female life stages.

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