How cycle syncing is changing fitness and food
Why aligning your workouts, meals, and skincare with your menstrual cycle could be the smartest wellness move yet.
For the longest time, wellness and fitness routines have been generic. Lately, there has been a paradigm shift in the conversation, particularly for women—from hustle to harmony. At the heart of this change is a compelling (if not revolutionary) idea: Cycle syncing—an approach that tailors your nutrition, workouts, and even skincare regime to the rhythms of your menstrual cycle. “It’s time we stop dieting like men and start living like women,” says nutritionist Rashi Chowdhury. “Women operate on a 28-day hormone cycle, yet most wellness tools like intermittent fasting, keto diets, and HIIT workouts were built around the 24 hour rhythm of a man. Cycle syncing hangs the game. It’s not restrictive, rather, it’s deeply of the body’s processes”, she adds. The menstrual cycle regulates our hormones and body, so it only makes sense to factor it into other aspects of our lives, like diets and workouts. As chef Guntas Sethi puts it, “Eating as per your cycle is like giving your body what it’s silently been asking for. Each phase needs something different— nourishment, energy, or comfort.”
From protein-loading post-period to calming your skin before your period starts, here’s how syncing with your cycle can help you look and feel your best, all month long. Your cycle is a mix of hormones and phases—impacting mood and metabolism, differently. It can be divided into four distinct phases.
PHASE 1: MENSTRUAL (DAYS 1–5)
Mood: Low energy, high sensitivity
Focus: Replenish and rest
Your hormones, estrogen and progesterone, are at their lowest—which can leave you feeling tired and craving warmth. “This is your body’s reset,” says Chowdhury. “It’s not the time for harsh workouts or light salads.”
What to eat: It is the phase for recovery foods—beetroot, leafy greens, dark chocolate, lentils, soups, bone broth, and lots of hydration. “Think khichdi with ghee, roasted root vegetables, or slow-cooked dal,” says chef Sethi. “They’re grounding, easy to digest, and incredibly comforting.”
How to move: Celebrity trainer Sumaya Dalmia recommends walking, stretching, or gentle mat Pilates. “Restorative movement supports hormones and recovery,” she says.
PHASE 2: FOLLICULAR (DAYS 6–14)
Mood: Energised, motivated
Focus: Fuel and flow
As estrogen levels rise, your energy returns, digestion improves, and brain feels sharper. Think of it as your inner spring—a phase of lightness and creativity.
What to eat: Chowdhury says, “It’s a great time to experiment. Your body’s insulin response is better, and you tolerate lighter meals well.” Go for lean protein, healthy fats, and fermented foods to boost gut health and metabolise estrogen. Think moong dal pancakes, Greek yogurt bowls, or grilled fish with vegetables.
How to move: Estrogen is your friend here. “You can safely increase intensity—strength training, running, and cardio. Your core engages better and recovery is faster. This is a great window to hit a personal best,” says Dalmia.
PHASE 3: OVULATION (AROUND DAY 14)
Mood: Confident, magnetic
Focus: Glow and go
Ovulation is at peak—your most radiant, social, and fertile phase. Here, your estrogen is at its highest, and your libido, energy, and skin are thriving. There can also be a brief inflammatory event.
What to eat: “This is where you need anti-inflammatory and hormone-clearing foods,” says Chowdhury. Go for cruciferous vegetables (broccoli, cabbage), antioxidant- rich fruits (berries, citrus), and zinc-rich seeds and nuts. Sethi recommends grain bowls, cooling salads with cucumbers, or a tangy lentil soup with turmeric. Keep meals clean and hydrating.
How to move: Your body is primed for action (pun intended). “You can handle higher intensity now,” says Dalmia, “but avoid overdoing HIIT if you’re managing stress or trying to conceive.” Strength workouts, cycling, or dance classes are perfect.
PHASE 4: LUTEAL (DAYS 15–28)
Mood: Moody, tired, and craving carbs
Focus: Ground and soothe
As the progesterone rises and estrogen drops, PMS rears its ugly head. Fatigue, bloating, and cravings are all common. But this is also the phase where syncing makes the most difference.
What to eat: “Your metabolism increases, and your body demands more,” says Chowdhury. “But insulin sensitivity drops—so avoid the sugar trap.” Magnesium, B6, and tryptophan-rich foods (like bananas, nuts, and sesame) help soothe the nervous system and improve sleep.
How to move: Dial it down. “The early luteal phase is still strong—you can lift weights,” says Dalmia. “But the week before your period? Focus on yoga, walking, and recovery. Don’t fall for the ‘no pain, no gain’ trap.”
SKIN SWITCH
As your energy shifts throughout your cycle, so does your skin. “Estrogen boosts collagen and hydration during the follicular and ovulatory phases, making the skin look brighter and more elastic. But as progesterone rises in the luteal phase, oil production increases— leading to breakouts, dullness, and sensitivity,” explains Dr Madhuri Agarwal. Instead of overhauling your vanity each week, Agarwal suggests sticking to a consistent core routine: Cleanser, moisturiser, SPF— adjusting one or two targeted products as needed. “Add calming serums or barrier repair creams during menstruation, use exfoliants and brightening actives mid-cycle, and introduce oil-controlling ingredients like zinc or salicylic acid pre-period,” she advises.
SO...DOES IT WORK?
Cycle syncing is backed both by research and lived experience. “Every client I’ve worked with has had that ‘aha’ moment,” says Chowdhury. “Once you understand your cycle, the mystery disappears. Mood swings, breakouts, sugar cravings—they’re no longer random.” Your body is communicating, you just need to learn how to listen. Dr Agarwal agrees, “It’s not about needing a new skincare routine for each day of the week—it’s about making small, smart shifts. The best results come from understanding, not overhauling.”
The good news? You don’t have to do everything, all at once. Start small and observe how your body responds. Use a cycle-tracking app, keep notes, and experiment.
The future of wellness isn’t about pushing harder— it’s about syncing smarter. Whether you’re glowing mid-cycle, resting during your period, or finally embracing those sweet potato fries before your PMS kicks in—syncing your rhythm might just be the best move you make this year.
Lead image: Courtesy Getty Images.com
This piece originally appeared in the April-May print edition of Harper’s Bazaar India.
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