Each of us has inevitably experienced it at some point in our lives: the menstrual cycle has a considerable impact on all aspects of our well-being, from nutrition and exercise routines to our stress levels. Bloating before menstruation, near-zero energy levels, frequent food cravings, and irrational sugar cravings: premenstrual symptoms can derail our healthy resolutions or fitness plans in just a few days.
What if we listened to our hormones a little more instead of simply passively enduring their variations?
According to Alisa Vitti, author of the bestseller WomanCode, the key to well-being lies in managing and planning your wellness habits around your cycle using cycle syncing . A nutritionist with an integrative approach and founder of the platform floliving.com, this expert on female hormones claims to have resolved her hormonal symptoms simply through " diet, supplements, and self-care."
With fifteen years of research on the subject, which began after she was diagnosed with polycystic ovary syndrome, she makes a simple observation: tailored for male bodies, most contemporary diets ignore the hormonal variations to which women are exposed throughout the month, resulting in sometimes frustrating outcomes.
The main focus of her Cycle Sync method, already praised across the Atlantic? Planning meals, workouts and social life according to her cycle and the different hormonal "periods" it includes.
As you know, each 28-day menstrual cycle is divided into four distinct phases: the first is menstruation, resulting from the shedding of the uterine lining, called the endometrium. Next comes the follicular phase , where the production of estrogen and progesterone begins to rise, reaching its peak during ovulation , the third phase of the cycle. Finally, there is the luteal phase , where the level of female sex hormones is high, thus enabling fertilization. If fertilization does not occur, the fourth and final phase of the cycle ends with the onset of menstruation in the following cycle.
According to Alisa Vitti's research, our basal metabolic rate—that is, the minimum daily energy expenditure our body needs to perform its vital functions—increases significantly during ovulation and the luteal phase. This shift results in a calorie requirement 16% higher than during other hormonal periods. Our body may therefore require up to 350 extra calories each day to feel full and maintain optimal energy levels. This is the ideal time to prioritize energy-rich snacks, protein, and complex carbohydrates that will provide sustained energy throughout the day.
Hormonal variations should also be taken into account when organizing our sports schedule:
"The exceptional hormonal balance you achieve during the follicular cycle can cause a significant energy boost," explains Alisa Vitti in WomanCode. "To make the most of this boost, prioritize high-intensity interval training (HIIT) or strength-based cardio sessions."
But above all, and this is the source of many tiresome and sexist jokes, the menstrual cycle influences our state of mind: during ovulation, when progesterone and estrogen secretion is at its peak, our mood tends to be excellent. During the drop in these same hormones during the luteal phase, we can experience anxiety, mood swings, and periods of depression. These are key factors that allow us to best organize our social lives, according to the founding principles of cycle syncing: during ovulation, we increase our contacts and outings (once the pandemic is over, of course).
“During ovulation, the surge in hormones stimulates the areas of the brain that control social and verbal interactions,” explains Alisa Vitti . “So it’s the perfect time to plan your happy hour drinks or a professional presentation that’s important to you.”
Conversely, the luteal phase is an excellent excuse for self-care: we treat ourselves to a full week of self-care , rich in soothing masks, regressive films and breathing and meditation exercises.
These recommendations should obviously be taken with a grain of salt, as each woman's cycle is unique, as are its effects. Furthermore, this advice only applies to a natural cycle, not one regulated by the pill.
The first step towards a better understanding of your body? Download a dedicated menstrual cycle app immediately—a true virtual hormonal journal. While the Flo app, created by Alisa Vitti, and Clue are particularly well-designed, Glow and Jour d'Après are also highly regarded. By noting our reactions, fatigue levels, and any pain or tension we experience each day, we can gain a better understanding of our cycle and create a personalized routine tailored to meet all our body's needs.
What, when, how?
Physical activity and diet according to the phase of the cycle
Cycle syncing: focus on the power supply
Sync Food is one of the pillars of Cycle Syncing. The project aims to harmonize one's diet with the natural cycles of the day, the seasons, and the timing of the menstrual cycle. This approach combines the principles of chronobiology, nutritional energy, and traditional medicines such as Ayurveda and Traditional Chinese Medicine.
Eating in accordance with your internal clock :
Consume meals richer in energy (carbohydrates, proteins) in the morning and at midday.
Opt for light meals in the evening (rich in vegetables and fiber).
Respect the seasons:
In winter: warming and nutrient-dense foods (wholemeal soups, dhal, root vegetables).
In summer: hydrating and refreshing foods (fruits, vegetables rich in water).
Eating in accordance with your hormonal phases :
Have you noticed changes in your cravings and appetite depending on the time of your cycle? Adapt your diet to each hormonal phase to give your body the best fuel and soothe premenstrual syndrome.
The 4 phases of the menstrual cycle and their associated nutritional needs:
1. Menstrual phase (Days 1 to 5): menstruation
Hormonal characteristics : Estrogen and progesterone levels are low. The body needs nutrients to compensate for blood loss and inflammation.
Dietary goals :
- Supporting the regeneration of iron and minerals.
- Reduce inflammation and soothe the digestive system. During menstruation, estrogen and progesterone levels are at their lowest. The body requires nutrients to compensate for blood loss and reduce inflammation. Your diet should be rich in iron and vitamin C to soothe inflammation and the digestive system.
Foods to prioritize : Sources of iron: green vegetables (spinach, kale), beets, legumes, red meat (if consumed), spirulina. Anti-inflammatory foods: turmeric, ginger, berries, omega-3 fatty acids (oily fish, flax seeds, walnuts). Hydration: plenty of water, chamomile or peppermint tea to relieve cramps.
During menstruation, light physical activity is recommended. Opt for gentle, flowing movements: gentle yoga, cycling, walking. Try to consume less fatty and sugary foods. Avoid alcohol and coffee (limit yourself to one cup a day for those who are addicted!). To combat cramps and other pain, drink plenty of herbal teas and infusions made with verbena, yarrow, nettle, ginger, sage, and rose petals.
2. Follicular phase (Days 6 to 14): pre-ovulation
Hormonal characteristics : estrogen levels gradually increase, promoting energy and vitality.
Dietary goals : Stimulate estrogen production. Provide complex carbohydrates for energy. Increased estrogen levels go hand in hand with increased energy and vitality! A diet rich in complex carbohydrates supports hormone production. Foods to prioritize :
- Complex carbohydrates: quinoa, sweet potatoes, oats, wholegrain/semi-wholegrain basmati rice
- Foods rich in phytoestrogens: flax seeds, sesame seeds, tofu, edamame.
- Antioxidants: berries, citrus fruits, colorful vegetables.
- Lean proteins: chicken, fish, eggs.
Now is the time to plan toning (without being extremely intense) and fluid sports routines that you enjoy: hiking, brisk walking, vinyasa yoga flow, pilates.
We opt for fermented foods to support estrogen production: kimchi, raw sauerkraut, sourdough bread, kefir, kombucha, miso….
3. Ovulatory phase (Days 14 to 16): ovulation
Hormonal characteristics : a peak in estrogen followed by a rise in progesterone. Energy is high, but the body may be more prone to inflammation.
Dietary goals :
- Promote estrogen detoxification.
- Reduce inflammation.
The estrogen surge followed by a rise in progesterone is characterized by high energy levels and an increased risk of inflammation. Diet should support estrogen detoxification and reduce inflammation.
Foods to favor :
- Foods rich in fiber: cruciferous vegetables (broccoli, cauliflower), artichokes, avocados to eliminate excess estrogen.
- Hydrating foods: cucumber, watermelon, celery.
- Healthy proteins and fats: salmon, avocado, olive oil, nuts.
- Zinc: pumpkin seeds, nuts, shellfish.
Take advantage of the surge in sex hormones to try intense workouts if you're interested: boxing, running, HIIT, cycling. Focus on foods that support your liver and its function: turmeric, colorful fruits and vegetables, almonds, and very dark chocolate (over 80% cocoa) in small quantities.
4. Luteal phase (Days 17 to 28): premenstruation
Hormonal characteristics : progesterone is dominant, but decreases if no pregnancy occurs. This phase is often marked by food cravings, water retention, and mood swings.
Dietary goals :
- Stabilize blood sugar and fight cravings.
- Supporting progesterone and reducing inflammation.
Marked by fluctuating progesterone levels (a period of dominance followed by a decline), this "premenstrual" phase is accompanied by unpleasant symptoms: food cravings (sugar, coffee), water retention, and mood swings. Diet should stabilize blood sugar, support progesterone levels, and reduce inflammation. Foods to favor :
- Magnesium: dark chocolate (min. 80%), pumpkin seeds, spinach, almonds.
- Foods rich in vitamin B6: bananas, chickpeas, salmon, potatoes.
- Foods that help with bloating: asparagus, ginger, fennel infusions.
Avoid: excessive caffeine, very salty or sugary foods.
We work on our strength and endurance through Pilates, fitness, and muscle strengthening classes practiced with weights.
To counteract hormonal fluctuations, focus on foods that boost serotonin production and combat premenstrual fatigue: leafy green vegetables, quinoa, oily fish, almonds, and pumpkin seeds. Stay hydrated with pure water and herbal infusions of verbena, yarrow, nettle, ginger, sage, and rose petals.
The top 3 allies for hormonal balance
1. We want a harmonious cycle : this botanical supplement relieves PMS and harmonizes the female cycle. It acts on the skin, cramps, and mood swings.
2. Bone broth : this comforting elixir rich in collagen plumps the skin and strengthens hair during the luteal phase and during menstruation.
3. We want rose petal skin : this food supplement is specifically formulated to combat imperfections linked to hormonal variations.
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