LUTEAL PHASE Cycle Syncing Guide
What is cycle syncing?
Cycle syncing is making diet & lifestyle choices to support the monthly female hormone cycle.
LUTEAL PHASE
DAYS: 18-28
BODY'S MESSAGE: "Potentially pregnant."
FOCUS: nurture + rest phase
ENERGY: lower, more cravings
The luteal phase when some women experience PMS from fluctuating hormones.
PHYSIOLOGY: hormones build up uterus lining in case a fertilized embryo has implanted
HORMONES: progesterone (and estrogen) increase, then decrease if not pregnant (how do they change throughout the month?)
WORK: work on detail-oriented tasks
MOVE: moderate intensity (pilates, yoga, light cardio, light strength training)
NUTRITION: regular balanced meals to support blood sugar balance, seed cycling (sesame + sunflower seeds during this phase)
What comes next?
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handout template
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References
Vitti, A. Cycle Syncing. Flo Living. Retrieved from https://www.floliving.com/floliving-blog/.
Baker, F. C., & Driver, H. S. (2007). Circadian rhythms, sleep, and the menstrual cycle. Sleep medicine, 8(6), 613–622. https://doi.org/10.1016/j.sleep.2006.09.011
Escalante Pulido, J. M., & Alpizar Salazar, M. (1999). Changes in insulin sensitivity, secretion and glucose effectiveness during menstrual cycle. Archives of medical research, 30(1), 19–22. https://doi.org/10.1016/s0188-0128(98)00008-6
D'Eon, T., & Braun, B. (2002). The roles of estrogen and progesterone in regulating carbohydrate and fat utilization at rest and during exercise. Journal of women's health & gender-based medicine, 11(3), 225–237. https://doi.org/10.1089/152460902753668439