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Cycle Syncing

 

While men and women may be anatomically similar, physiologically, we witness quite a difference. And while anatomically both men and women can train similarly, physiologically, women do not equal men, so why should women train like men?

Sync, adapt and align your workouts and nutrition through the different phases of your menstrual cycle and leverage the hormonal benefits of each state to optimise energy levels and give your body the support it needs. Experience balanced energy levels and moods through the course of the entire month. 

 

What’s happening?

Training regime

Nutritional focus

Mindset

Phase 1

Menstrual Phase

Day 1 to 7

Oestrogen and progesterone levels are low causing the endometrium to shed and bleed (the period), accompanied by pain, discomfort and lack of energy.

First half - 

Low impact and  intensity regimes like yoga, pilates, walking

Second half - moderate intensity strength training, muscle activation

Iron - leafy veggies

Antioxidants - berries

Vitamin C - citrus fruits

Zinc - peppers, broccoli

Seeds: flax, pumpkin

Good time to self reflect, set goals and rejuvenate 

Phase 2

Follicular Phase

Day 8 to 14

Oestrogen and progesterone are on the rise, so is energy.

High intensity training including speed and plyometric exercises

Light protein - 

Eggs, paneer, pulses

Complex carbs - oats, quinoa 


Seeds: flax, pumpkin

Good time to socialise and to start taking action on tasks that you’ve been procrastinating on 

Phase 3

Ovulatory Phase

Day 15 to 21

Progesterone and testosterone rise while oestrogen peaks. Energy levels increase as well. 

Resistance training for strength along with 

low intensity steady state training like jogs at an easy pace











Fibre - cruciferous veggies

Magnesium - spinach, dark chocolate

Healthy fats - avocados

Complex carbs - oats, quinoa 


Seeds: sunflower, sesame

Good time to start new challenges and activities 

Phase 4
Luteal Phase 

Day 22 to 28

Oestrogen and progesterone levels are high - if the egg does not fertilize, the hormone levels begin to drop.
Energy levels are relatively balanced

Moderate intensity  impact workouts using body weight or assisted pilates work.

Focus on mobility and flexibility drills 

Increase carb intake - brown rice, buckwheat and root veggies like sweet potato, carrots 

Antioxidants - berries

Magnesium - spinach, dark chocolate, dry fruit 


Seeds: sunflower, sesame

Good time to manage stress and relax 

 

While individual requirements in terms of exercise and nutrition may vary, a consistently practising cycle syncing for 4-6 months, will reflect the benefits. 

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Spearmint leaf (Mentha Spicata), Stinging nettle leaf (Urtica Dioica), Lemon grass
(Cymbopogon citratus), Ginger root (Zingiber officinale), Peppermint (Mentha Piperita),
Cinnamon bark (Cinnamomum cassia), Ashoka (Saraca Asoca), Lodhra (Symplocos),
Shatavari (Asparagus Racemosus), Ashwagandha (Withania Somnifera), Daruharidra
(Berberis Aristata)

References:

Akdogan M, Tamer MN, Cure E, Cure MC, Koroglu BK, Delibas N. Effect of spearmint (mentha spicata labiatae)
teas on androgen levels in women with hirsutism. Phytother Res. 2007;21(5):444–7. doi: 10.1002/ptr.2074.

Rogerio A. Lobo, Columbia University. (n.d.). Cinnamon extract on menstrual cycles in polycystic ovary syndrome (PCOS)
- full text view. Full Text View - ClinicalTrials.gov. https://clinicaltrials.gov/ct2/show/study/NCT01483118

Najafipour F, Rahimi AO, Mobaseri M, Agamohamadzadeh N, Nikoo A, Aliasgharzadeh A. Therapeutic effects
of stinging nettle (Urtica dioica) in women with Hyperandrogenism. Int J Current Res Acad Rev. 2014;2(7):153–160.

Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults:
A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466

Kumarapeli M, Karunagoda K and Perera PK: A randomized clinical trial to evaluate the efficacy of satapushpa-shatavari powdered drug with satapushpa-
shatavari grita for the management of polycystic ovary syndrome (PCOS). Int J Pharm Sci Res 2018; 9(6): 2494-99. doi: 10.13040/IJPSR.0975-8232.9(6).2494-99.

Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010;24(2):186–8. doi: 10.1002/ptr.2900.