Your guide to cycle syncing. Be sure to focus on these movements and foods to support each phase of your menstruation cycle.
During the Menstrual Phase (Day 1-5) include:
These exercises:
Low impact workout, walking, stretching
These foods:
veggies: dark leafy greens, root veggies
fruits: dark colored berries, grapes, melon
grains: buckwheat, wild rice
nuts: pumpkin, flax, peanuts, chestnuts
protein: beans, red meat, duck, beans, shellfish
During the Follicular Phase (Day 6-14) include:
These movements:
Weight training, cardio, build muscles
These foods:
veggies: artichokes, broccoli, carrots
fruits: all citrus, avocado, plum, cherries
grains: oats, barley, rye
nuts: pumpkin, flax, cashews, brazil nuts
protein: lentils, eggs, poultry, shellfish
During the Ovulation Phase (Day 15-17) include:
These movements:
Cardio, circuit, interval training
These foods:
veggies: bell pepper, eggplant, tomato, spinach
fruits: fig, berries, coconut, cantaloupe
grains: quinoa, amaranth
nuts: pumpkin, flax, peanuts, almond, pistachio
protein: lentils, salmon, eggs, tuna, shrimp, lamb
During the Luteal Phase (Day 18-28) include:
These movements:
Strength training, pilates, yoga
These foods:
veggies: cabbage, cauliflower, parsnip, squash
fruits: apple, pear, peach, dates
grains: brown rice, millet
nuts: sunflower, sesame, pine nuts, walnut
protein: chickpea, turkey, salmon, cod, beef