{"id":7471,"date":"2024-01-05T16:56:05","date_gmt":"2024-01-05T20:56:05","guid":{"rendered":"https:\/\/kristawilliamsonrd.com\/?p=7471"},"modified":"2024-05-14T21:55:24","modified_gmt":"2024-05-15T01:55:24","slug":"learn-how-to-sync-your-cycle","status":"publish","type":"post","link":"https:\/\/kristawilliamsonrd.com\/index.php\/2024\/01\/05\/learn-how-to-sync-your-cycle\/","title":{"rendered":"Cycle Syncing: A Practice to Optimize Women&#8217;s Health, is it evidence-based or just trendy?\u200b"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7471\" class=\"elementor elementor-7471\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5df95f84 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"5df95f84\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-32689a0c elementor-widget elementor-widget-text-editor\" data-id=\"32689a0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Cycle syncing has become increasingly popular across social media. There are cycle-syncing &#8220;coaches&#8221; and &#8220;experts&#8221; popping up left and right whose social media accounts are dedicated to sharing cycle-syncing tips and tricks. But is cycle syncing evidence-based or is it another diet culture trend?<\/p><p style=\"margin: 1rem 0px; line-height: var(--body-font-line-height); transition-property: opacity; overflow-wrap: break-word; color: #000000; font-family: Poppins; font-size: 17.6px; letter-spacing: normal; white-space-collapse: preserve; transition-timing-function: ease; transition-duration: 0.9s; transition-delay: 0.0861538s; opacity: 1 !important;\">In this post we&#8217;ll cover:<\/p><ul><li style=\"line-height: var(--body-font-line-height); transition-property: opacity; overflow-wrap: break-word; white-space-collapse: preserve; transition-timing-function: ease; transition-duration: 0.9s; transition-delay: 0.0892308s; opacity: 1 !important;\">What is cycle syncing?<\/li><li style=\"line-height: var(--body-font-line-height); transition-property: opacity; overflow-wrap: break-word; white-space-collapse: preserve; transition-timing-function: ease; transition-duration: 0.9s; transition-delay: 0.0892308s; opacity: 1 !important;\">The phases of the menstrual cycle<\/li><li style=\"line-height: var(--body-font-line-height); transition-property: opacity; overflow-wrap: break-word; white-space-collapse: preserve; transition-timing-function: ease; transition-duration: 0.9s; transition-delay: 0.0892308s; opacity: 1 !important;\">How to cycle sync<\/li><li>The claimed benefits of cycle syncing<\/li><li style=\"line-height: var(--body-font-line-height); transition-property: opacity; overflow-wrap: break-word; white-space-collapse: preserve; transition-timing-function: ease; transition-duration: 0.9s; transition-delay: 0.0892308s; opacity: 1 !important;\">My opinion<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b54e4a5 elementor-widget elementor-widget-spacer\" data-id=\"b54e4a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a9faa49 elementor-widget elementor-widget-heading\" data-id=\"a9faa49\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is cycle syncing?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecc4506 elementor-widget elementor-widget-text-editor\" data-id=\"ecc4506\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Cycle syncing refers to the practice of adjusting one&#8217;s diet and exercise routine according to their menstrual cycle phase. This practice is based on the idea that people with uteruses experience hormonal fluctuations throughout their menstrual cycle. Many people have found cycle syncing to be transformative, allowing them to work with their body&#8217;s natural rhythms. They also found that understanding the phases of their menstrual cycle, (which they may not have learned before), has helped them comprehend their physiological processes and why they experience certain symptoms during different parts of the month.<\/p><div><p>Although the fundamental concept of cycle syncing has been around for a while, the term itself is relatively new and has gained popularity. As an evidence-based practitioner myself, I have to start by noting that evidence-based information regarding your menstrual cycle is best obtained from a medical professional such as an OBGYN or gynecologist &#8211; not an online cycle-syncing &#8220;coach&#8221; or &#8220;guru&#8221; who may have little to no post-graduate education or certifications.\u00a0 Unfortunately, many cycle-syncing coaches I&#8217;ve seen lack medical experience and rely solely on their personal experience, which may not be suitable for everyone. While cycle syncing might be beneficial for some, many of these online coaches lack the credentials to offer medical advice. (Just like some nutritionists &#8211; as discussed in <a href=\"https:\/\/kristawilliamsonrd.com\/index.php\/2023\/10\/10\/what-is-the-difference-between-dietitian-and-nutritionist\/\">this post<\/a>!).<\/p><p>\u00a0<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e88e53 elementor-widget elementor-widget-spacer\" data-id=\"1e88e53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-394536bc elementor-widget elementor-widget-image\" data-id=\"394536bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1301\" height=\"571\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/MENSTRUAL-CYCLE.png\" class=\"attachment-full size-full wp-image-7475\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/MENSTRUAL-CYCLE.png 1301w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/MENSTRUAL-CYCLE-300x132.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/MENSTRUAL-CYCLE-1024x449.png 1024w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/MENSTRUAL-CYCLE-768x337.png 768w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/MENSTRUAL-CYCLE-600x263.png 600w\" sizes=\"(max-width: 1301px) 100vw, 1301px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7dfcbf elementor-widget elementor-widget-spacer\" data-id=\"b7dfcbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-52860f68 elementor-widget elementor-widget-heading\" data-id=\"52860f68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The menstrual cycle<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e6637e0 elementor-widget elementor-widget-text-editor\" data-id=\"e6637e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div style=\"letter-spacing: 0.2px;\"><div><div style=\"line-height: 1.4; direction: ltr; margin-left: 0px;\"><div><div><p>Menstruating people&#8217;s hormones fluctuate in a monthly cycle, whereas non-menstruating people&#8217;s hormones fluctuate in a 24-hour cycle.<\/p><\/div><\/div><\/div><\/div><\/div><p style=\"letter-spacing: 0.2px;\">The monthly cycle averages about 28 days in length, however, it can range anywhere from 21-35 days. Many variables can affect a menstrual cycle, such as birth control, PCOS, increased stress, endometriosis, and of course pregnancy. Each person&#8217;s cycle is unique and can vary from month to month.<\/p><p>The four phases of the menstrual cycle are:\u00a0<\/p><ol><li>menstruation<\/li><li>follicular phase<\/li><li>ovulatory phase<\/li><li>luteal phase<\/li><\/ol><p>\u00a0<\/p><p>Let&#8217;s dive in!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24be73ef elementor-widget elementor-widget-spacer\" data-id=\"24be73ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b30f6e2 elementor-widget elementor-widget-heading\" data-id=\"b30f6e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">According to the coaches, here is how to cycle-sync:<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-749435e e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"749435e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6b81efe1 elementor-widget elementor-widget-image\" data-id=\"6b81efe1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1366\" height=\"768\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/1.png\" class=\"attachment-1536x1536 size-1536x1536 wp-image-7476\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/1.png 1366w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/1-300x169.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/1-1024x576.png 1024w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/1-768x432.png 768w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/1-600x337.png 600w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/1-1154x649.png 1154w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6261aa0 elementor-widget elementor-widget-spacer\" data-id=\"6261aa0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2beb56d elementor-widget elementor-widget-heading\" data-id=\"2beb56d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\"WINTER\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-747f9b7a elementor-widget elementor-widget-text-editor\" data-id=\"747f9b7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>What is happening: <\/strong>your endometrium (the lining of your uterus) sheds, causing you to bleed.\u00a0 Your estrogen and progesterone are at their lowest levels and iron levels drop.\u00a0 As a result, it is normal to feel a low mood and low energy.<\/p><p><strong>Nutrition:\u00a0<\/strong><\/p><ul><li>Prioritize <strong>iron-rich<\/strong> foods like red meat, chicken, fish, seafood, legumes, dark green vegetables and pumpkin seeds and pair them with sources of <strong>vitamin C<\/strong> such as bell peppers, tomatoes, kiwi, and oranges.<\/li><li>Choose warm, cozy meals such as soups, stews, and slow-cooker meals.<\/li><li>Add anti-inflammatory foods like salmon, trout, turmeric, ginger, and cinnamon and reduce bloating by reducing your overall salt, sugar and caffeine intake.<\/li><\/ul><p>\u00a0<\/p><p><strong>Movement:<\/strong><\/p><p>Generally, your energy is lowest during this phase of your cycle; so take a few days to rest or include slow, rejuvenating exercises like walking or yoga.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eee4919 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"eee4919\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1e40465 elementor-widget elementor-widget-image\" data-id=\"1e40465\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1366\" height=\"768\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/2.png\" class=\"attachment-1536x1536 size-1536x1536 wp-image-7477\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/2.png 1366w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/2-300x169.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/2-1024x576.png 1024w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/2-768x432.png 768w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/2-600x337.png 600w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/2-1154x649.png 1154w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ccdc11c elementor-widget elementor-widget-spacer\" data-id=\"ccdc11c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f66485f elementor-widget elementor-widget-heading\" data-id=\"f66485f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\"SPRING\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29e80db elementor-widget elementor-widget-text-editor\" data-id=\"29e80db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>What is happening: <\/strong>the lining of your uterus starts to grow, a hormone (called FSH) prompts follicles to grow in the ovaries, and one of the follicles forms an egg. In this phase your estrogen levels are gradually rising so energy and self-confidence rises too.\u00a0<\/p><p>\u00a0<\/p><p><strong>Nutrition:\u00a0<\/strong><\/p><ul><li>Prioritize balanced meals to support follicular growth and balance hormones: aim for a high intake of protein, produce (fruits and vegetables &#8211; especially cruciferous vegetables like cabbage, broccoli, cauliflower and Brussel sprouts), complex carbs and healthy fats.<\/li><\/ul><p>\u00a0<\/p><p><strong style=\"background-color: transparent; font-size: 1rem; color: var( --e-global-color-text ); letter-spacing: 0.2px; text-align: var(--text-align);\">Movement:<\/strong><\/p><p>Energy levels are rising, move your body in ways you enjoy! It&#8217;s a good time to include higher volume, higher intensity workouts such as lifting heavier weights, or a kickboxing class.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-21f2bf8 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"21f2bf8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a5f2199 elementor-widget elementor-widget-image\" data-id=\"a5f2199\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1366\" height=\"768\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/3.png\" class=\"attachment-1536x1536 size-1536x1536 wp-image-7478\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/3.png 1366w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/3-300x169.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/3-1024x576.png 1024w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/3-768x432.png 768w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/3-600x337.png 600w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/3-1154x649.png 1154w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4d186a elementor-widget elementor-widget-spacer\" data-id=\"f4d186a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-359ca1b elementor-widget elementor-widget-heading\" data-id=\"359ca1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\"SUMMER\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d805d7 elementor-widget elementor-widget-text-editor\" data-id=\"3d805d7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>What is happening: <\/strong>your LH (luteinizing hormone) causes the egg to release and it waits for fertilization. Your estrogen has peaked (and your libido has too) which can keep you feeling amazing. However, it is not uncommon for some women to experience some bloating and cramping during ovulation.\u00a0<\/p><p>\u00a0<\/p><p><strong>Nutrition:\u00a0<\/strong><\/p><ul><li>Continue to prioritize balanced meals (protein, produce, complex carbs and healthy fats)<\/li><li>Aim high in fibre (berries, pears, potatoes, broccoli, edamame, whole grains, legumes, chia seeds, flax seeds) and make sure you&#8217;re staying hydrated also.<\/li><li>Foods rich in vitamin B such as whole grains, meat, eggs, dairy, nuts and seeds support the release of an egg.<\/li><\/ul><p>\u00a0<\/p><p><strong style=\"background-color: transparent; font-size: 1rem; color: var( --e-global-color-text ); letter-spacing: 0.2px; text-align: var(--text-align);\">Movement:<\/strong><\/p><p>The surge in estrogen means your energy and strength are high. Try out that spin class or a HIIT workout.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3224f76 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"3224f76\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5eb3732 elementor-widget elementor-widget-image\" data-id=\"5eb3732\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1366\" height=\"768\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/4-1.png\" class=\"attachment-1536x1536 size-1536x1536 wp-image-7479\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/4-1.png 1366w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/4-1-300x169.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/4-1-1024x576.png 1024w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/4-1-768x432.png 768w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/4-1-600x337.png 600w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/4-1-1154x649.png 1154w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-715731c elementor-widget elementor-widget-spacer\" data-id=\"715731c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f60c96 elementor-widget elementor-widget-heading\" data-id=\"2f60c96\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\"AUTUMN\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-357474b elementor-widget elementor-widget-text-editor\" data-id=\"357474b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>What is happening:<\/strong> the egg travels from the ovary to the uterus via the fallopian tubes. Then, the egg may be fertilized by sperm causing you to become pregnant. If you don&#8217;t become pregnant, your uterine lining sheds (causing your period). In this phase, your progesterone is on the rise, while estrogen (and serotonin) levels drop. You&#8217;ll start off feeling well, however, it&#8217;s normal as you go through this phase for your energy levels and mood to decline, and to feel increased bloating.\u00a0 Progesterone also increases your metabolic rate so cravings also increase &#8211; especially for foods higher in salt, fat and sugar.<\/p><p>And the cycle repeats.<span style=\"color: #222222; font-family: 'Work Sans', sans-serif; font-size: 18px; letter-spacing: normal;\">\u00a0<\/span><\/p><p><strong>Nutrition:\u00a0<\/strong><\/p><ul><li>Choose magnesium-rich foods like spinach, dark chocolate, legumes, avocado, banana, raspberries, salmon and tuna to help alleviate PMS.<\/li><li>It&#8217;s normal to experience a greater appetite and more cravings late in this phase, be kind to yourself and honour your body.\u00a0<\/li><li>Continue to aim for balanced meals &#8211; prioritizing protein, fibre and fats to promote satiety and help manage cravings!<\/li><\/ul><p>\u00a0<\/p><p><strong style=\"background-color: transparent; font-size: 1rem; color: var( --e-global-color-text ); letter-spacing: 0.2px; text-align: var(--text-align);\">Movement:<\/strong><\/p><p>Try lighter weights with more reps in this phase instead of heavy weight training. As your energy levels decline, lean into relaxing movements like\u00a0 walking, yoga and pilates.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-855c008 elementor-widget elementor-widget-spacer\" data-id=\"855c008\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b32c99 elementor-widget elementor-widget-image\" data-id=\"8b32c99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1152\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Pinterest-Blog-Post-Announcement-768x1152.png\" class=\"attachment-medium_large size-medium_large wp-image-7560\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Pinterest-Blog-Post-Announcement-768x1152.png 768w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Pinterest-Blog-Post-Announcement-200x300.png 200w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Pinterest-Blog-Post-Announcement-683x1024.png 683w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Pinterest-Blog-Post-Announcement-533x800.png 533w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Pinterest-Blog-Post-Announcement-433x649.png 433w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Pinterest-Blog-Post-Announcement.png 1000w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b20b15f e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"b20b15f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7cae8df elementor-widget elementor-widget-spacer\" data-id=\"7cae8df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10f5263 elementor-widget elementor-widget-heading\" data-id=\"10f5263\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Does it work?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25c21fa elementor-widget elementor-widget-text-editor\" data-id=\"25c21fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"preFade fadeIn\">\u00a0Cycle syncing is claimed to have many benefits, including:<\/p><ul data-rte-list=\"default\"><li><p class=\"preFade fadeIn\">More regular periods<\/p><\/li><li><p class=\"preFade fadeIn\">Gentler PMS symptoms<\/p><\/li><li><p class=\"preFade fadeIn\">More connection to your body and its needs<\/p><\/li><li><p class=\"preFade fadeIn\">Less mood swings<\/p><\/li><li><p class=\"preFade fadeIn\">More effective workouts<\/p><\/li><li><p class=\"preFade fadeIn\">Fertility support<\/p><\/li><\/ul><p>However, <b>the science is lacking.<\/b>\u00a0 More research is needed in this area of women&#8217;s health.\u00a0 I have personally spent the last 5-6 years tracking and becoming more familiar with my cycle, hormones, appetite and how I&#8217;m feeling.\u00a0 While I haven&#8217;t noticed any changes in my cycle (which was already very regular), I can admit that I do appreciate the increased connectedness to understanding my body.\u00a0 I can remember times when I&#8217;d blame myself for being &#8220;lazy&#8221;, or wonder why I was feeling more hungry or irritable &#8211; when perhaps it was related to my cycle.<\/p><p>I don&#8217;t plan on becoming a cycle-syncing coach, however, I do plan to be more cognizant of helping my clients to learn more about their cycle and how it could be influencing their appetite, nutrition, and exercise decisions.\u00a0<\/p><p>If you&#8217;re interested in signing up for my coaching services, <a href=\"https:\/\/kristawilliamsonrd.practicebetter.io\/#\/5e498a992a982319c8ee651d\/bookings?r=641325d0b12413977181b745\">click here<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51d94f3 elementor-widget elementor-widget-image\" data-id=\"51d94f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-12-1024x576.png\" class=\"attachment-large size-large wp-image-7529\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-12-1024x576.png 1024w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-12-300x169.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-12-768x432.png 768w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-12-600x337.png 600w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-12-1154x649.png 1154w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2024\/01\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-12.png 1366w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bcb778e elementor-widget elementor-widget-spacer\" data-id=\"bcb778e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-490cb94 elementor-widget elementor-widget-heading\" data-id=\"490cb94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">My opinion<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d32931f elementor-widget elementor-widget-text-editor\" data-id=\"d32931f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>In my opinion, as women, we should be listening to our bodies every day of our cycle.&nbsp;<\/p>\n<p>My opinion is also that you<i> don&#8217;t need<\/i><b> <\/b>to be following phase food lists too precisely. I encourage my clients to aim for balanced meals daily to provide their bodies with the nourishment they need to function optimally and feel their best, at any phase of their cycle. I also encourage them to give themselves grace when they don&#8217;t &#8211; as no one eats perfectly all the time. I encourage my clients to choose whatever type of movement they want to do, that feels good and fits with their schedule &#8211; versus feeling like they &#8220;have to&#8221; do a certain type based on their cycle.&nbsp; The best type of movement is the one that you&#8217;ll actually do!&nbsp;<\/p>\n<p>When you add food rules and get too specific on what you &#8216;can&#8217; or &#8216;can&#8217;t eat&#8217; during different weeks of the month &#8211; you miss out on the big picture of health. It may also lead to increased feelings of stress, confusion, and overwhelm which is the opposite of healthy.<\/p><p>Health is a state of complete physical, mental and social well-being, according to the World Health Organization (WHO).&nbsp;<\/p><p>So if your &#8220;healthy&#8221; diet is difficult, unenjoyable, stressful, causing you to miss out on socializing with friends, etc &#8211; <b>it&#8217;s not that healthy<\/b>.&nbsp;<\/p>\n<p>Lastly, I feel that becoming more familiar with your biology and more in tune with your body is always a win &#8211; regardless of whether it reduces your PMS symptoms. So I encourage you to:<\/p>\n<ul>\n<li>track your cycle on an app (like Flo &#8211; I have no affiliation, this is the one I use but there are plenty of others).<\/li>\n<li>become familiar with what&#8217;s happening in each phase and the hormones involved.<\/li>\n<li>aim to choose foods that nourish your body most often but also allow foods that nourish your soul.<\/li>\n<li>stay mindful and in tune with your body&#8217;s hunger and satiety cues, and honour them.<\/li>\n<li>move your body in a way that you enjoy, based on how you feel &#8211; and don&#8217;t forget that rest is productive too.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4ebbd690 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"4ebbd690\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a2529ce elementor-widget elementor-widget-spacer\" data-id=\"a2529ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f31e54f elementor-widget elementor-widget-heading\" data-id=\"f31e54f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">PLEASE NOTE:<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e031151 elementor-widget elementor-widget-text-editor\" data-id=\"e031151\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>All blog posts are written for general nutrition improvement and should only be used as a guide. Every body is different, so it&#8217;s most important to listen to your body, honour your body and be kind to it. This article is intended for educational purposes only, and is not designed to diagnose, treat, prevent or cure any condition. If you are experiencing any symptoms please seek help from a qualified healthcare professional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Cycle syncing is a practice that involves adjusting our diet, exercise, and rest routines to align with different phases of our menstrual cycle. By becoming more familiar with your cycle, what to eat, how to move, the hormones involved and hormone changes, you can learn to combat the more negative side effects and feel better in your body through the month. You may feel improved energy levels, better moods, and reduced anxiety and guilt.<\/p>\n","protected":false},"author":1,"featured_media":7473,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22,41],"tags":[],"class_list":["post-7471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cycle Syncing: A Practice to Optimize Women&#039;s Health, is it evidence-based or just trendy?\u200b | Krista Williamson RD<\/title>\n<meta name=\"description\" content=\"How well do you know your own cycle? 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