Season 2 Episode 2

Cycle Syncing 101: How to Align Your Food, Movement & Work with Your Menstrual Cycle

WITH YOUR HOSTS: Monica Grohne & Norah Candito, RD

In this comprehensive episode of The Flow State podcast, hosts Monica Grohne and Norah Candito break down the art of cycle syncing - aligning your lifestyle with the natural phases of your menstrual cycle for optimal hormone health and wellbeing.

Understanding the Four Phases

Menstrual Phase (Winter)

Lower energy period perfect for reflection
Focus on warming, nourishing foods
Excellent time for strength training
Ideal for data analysis and planning
Body needs extra iron and nutrients

Follicular Phase (Spring)

Rising energy and creativity
Incorporate probiotic-rich foods
Great for endurance activities
Perfect for starting new projects
Focus on lighter, fresh foods

Ovulation Phase (Summer)

Peak energy and confidence
Excellent communication abilities
Ideal for important presentations
Best time for high-intensity workouts
Focus on light, cooling foods

Luteal Phase (Fall)

Gradually decreasing energy
Higher caloric needs (8-25% increase)
Important to manage cravings
Great for organizational tasks
Focus on complex carbohydrates

Key Takeaways for Implementation

The hosts emphasize several important points:

Cycle syncing isn't rigid - adapt to your needs
Start with one area (food, exercise, or work)
Listen to your body's signals
Can be beneficial even on birth control
Focus on progress over perfection

Practical Tips for Getting Started

Food Alignment:
- Match foods to seasonal energy of each phase
- Focus on nutrient timing
- Address cravings mindfully
- Stay properly hydrated
Exercise Optimization:
- Adjust intensity with your energy levels
- Mix up workout types throughout cycle
- Honor rest when needed
- Build strength strategically
Work/Productivity:
- Schedule important meetings around peak energy
- Use creative phases for brainstorming
- Plan organizational tasks for luteal phase
- Match project types to energy levels

Remember: Cycle syncing is about working with your body's natural rhythms rather than fighting against them. Start small and build awareness of how your energy shifts throughout your cycle.