Legal Note: CYCLE SYNCING® is the proprietary method created, developed and owned by Alisa Vitti. The term “CYCLE SYNCING” was coined by Alisa Vitti and her company, Flo Living LLC.
When it comes to fitness, men often have it easy—they can track their gains week by week, following a predictable rhythm. But for women, things aren’t so straightforward. Our bodies are in constant flux, with hormones that shift and change throughout the month. This means our energy levels, performance, and physical needs are always in motion. Enter Cycle Syncing®: the game-changing fitness strategy designed to flow with your body’s natural rhythm. By aligning your workouts with your menstrual cycle, you’ll not only optimize your performance but also tune into your body in a way that boosts your energy, mood, and results. It’s time to work with your body—not against it.
We reached out to the ultimate hormone whisperer, Alisa Vitti, the powerhouse behind the Cycle Syncing® Method, to share how to optimize your fitness routine with your cycle for peak energy, balance, and glow. As a global hormone expert, bestselling author of WomanCode and In the FLO, and founder of FLO Living, Alisa is revolutionizing women’s health from your first period to your last.
Cycle Syncing® isn’t just about ditching PMS and balancing hormones—it’s also your secret weapon for optimizing your workouts. Today, we’re diving into how you can train smarter, not harder. Let’s get moving.
What Is Cycle Syncing®, and Why Should You Care?
Vitti created the Cycle Syncing® Method to address the impact of the female infradian rhythm on metabolism, cortisol levels, and brain chemistry.
It has three pillars:
- Modifying your diet in each phase by adjusting caloric intake and food types to protect insulin levels
- Adjusting your workouts to align with your menstrual cycle phases to support healthy cortisol levels
- Tuning your work projects to leverage brain changes that enhance productivity and peak flow states
Get this right, and you’ll unlock a whole new level of physical and mental wellness—think better blood sugar balance, healthier cortisol levels, improved moods, and crushing your fitness goals.
What’s the connection between hormones and your workout?
For most women, estrogen and progesterone are the powerhouse hormones that dictate energy, mood, and performance throughout the cycle. When estrogen is on the rise—especially in the follicular and ovulatory phases—you’re feeling strong, energized, and ready to push your limits with high-intensity workouts. But when estrogen dips and progesterone takes over in the luteal and menstrual phases, your body naturally craves a slower pace. You might feel more sluggish, have a harder time recovering, and even be more prone to injury. Ignoring these shifts and pushing through with the same workout routine every day can lead to burnout, hormone imbalances, and stalled progress.
"From a functional medicine perspective, it supports more balanced blood sugar levels, more balanced cortisol levels, better progesterone levels, improved elimination, and estrogen metabolism—creating the optimal environment for your endocrine system to thrive and your whole cycle to be healthy."
- Alisa Vitti, HHC, AADP
The Power of Cycle Syncing®: Why Your Body Needs It
By aligning your food and exercise with your cycle, you’ll be working with your body's rythyms. Push hard when your body’s ready and take it easy when you need rest—keeping you strong, balanced, and feeling fabulous all month long.
Here’s what you can expect when you sync your diet and workouts to your cycle:
-
Bye-bye period cramps!
-
Lower stress and better mood
-
Less PMS torture (headaches, bloating, anxiety, we’re looking at you)
-
Better digestion
-
Fewer injuries
-
Faster muscle growth and recovery
Cycle Syncing® 101: How to Work Out Like a Boss in Every Phase
Every woman’s cycle is unique, but it typically breaks down into four phases:
-
Menstrual
-
Follicular
-
Ovulatory
-
Luteal
Each one offers a new opportunity to fine-tune your fitness routine to match your body’s vibe.
1. The Menstrual Phase: Rest and Recharge
During your period, estrogen takes a dive, leaving you feeling low on energy. This is the time to slow down, rest up, and maybe do some light movement if you’re feeling it.
Best workouts for the Menstrual phase:
-
Shorter strength training set
-
Gentle yoga
-
Stretching
-
Light walks
-
Swimming
-
Easy cycling
Take it Easy
This phase is all about giving your body the rest it needs. You’ve been working hard—now it’s time to treat yourself. One of the best ways to enhance rest and relaxation during your menstrual phase is by slipping into pure relaxation with a PEMF mat. This magic mat delivers pulsed electromagnetic fields that help to reduce inflammation, boost circulation, and also speeds up muscle recovery. It’s like a mini spa session for your body, helping balance your hormones and ease any period discomfort.
For an in-depth relaxation experience, start by using the PEMF mat on Level 1 for a gentle, light recharge. It’s the perfect entry point to let your body adjust and start soaking in all the good vibes. As you get comfy, amp it up to Level 2 or Level 3 to turn up the healing effects, especially if you’re dealing with cramps, bloating, or muscle tension.
2. The Follicular Phase: Time to Build and Sweat It Out
During the follicular phase, your pituitary gland kicks things into gear by producing follicle-stimulating hormone (FSH), which signals your body to ramp up estrogen production. As estrogen levels rise, your energy levels follow suit, making this the perfect time to hit your workouts hard. Think of this phase as your body’s “go-time”—your muscles are primed for strength-building, endurance, and endurance training.
With estrogen on the rise, you’re ready to crush those strength training sessions and build some serious muscle. Whether you’re lifting heavier or pushing your cardio limits, now’s the time to focus on maximizing your performance and setting the foundation for the rest of the cycle.
Best workouts for the Follicular phase:
-
Strength training
-
Longer cardio (think runs, swims, cycling)
-
HIIT (hello, sweat)
Stay Hydrated
Hydration is key during every phase of your cycle, but it’s especially important now since you’re pushing your body with high-intensity workouts. Drinking more water during your cycle may help reduce menstrual pain. As you sweat it out during strength training, cardio, and HIIT, your body loses essential minerals—so be sure to replenish. For an extra boost of electrolytes, add a pinch of Himalayan salt to your water. Stay ahead of dehydration, and you’ll keep that post-workout glow going strong.
3. The Ovulatory Phase: Peak Performance, Peak Confidence
This is when estrogen is at its highest. Your body’s ready to perform at its best, and so are you. You’re stronger, more confident, and ready to take on the world—so go for it!
Best workouts for the Ovulatory phase:
-
Heavy lifting
-
Sprints & intervals
-
HIIT
-
Hill training
Avoid Overtraining:
Push yourself, but remember to listen to your body. Even when you’re feeling your best and pushing your limits during peak performance, rest and recovery are essential. Overtraining can lead to burnout, injury, and muscle fatigue, so be sure to balance those tough workouts with some quality self-care, such as stretching or yoga.
4. The Luteal Phase: Chill, Recover, and Reset
As estrogen drops and progesterone rises, your energy dips, and PMS symptoms may creep in. This is the time to slow things down, focus on recovery, and give your body the TLC it craves.
Best workouts for the Luteal phase:
-
Strength training
-
Pilates
-
Low-impact cardio (easy runs, swimming, cycling)
Boost Your Recovery:
The luteal phase is your golden opportunity to slow down, listen to your body, and indulge in some well-deserved self-care. Pamper yourself with a full-body reset during the luteal phase by sinking into a bath with HigherDOSE’s Serotonin Soak—a hug in a tub. Ingredients such as apple cider vinegar and magnesium help support pH balance, aid in detoxification, and may relieve bloating and water retention. Magnesium is known for its ability to relax muscles, ease cramps, and promote better sleep, while also playing a role in the body's stress response, helping you feel more at ease and refreshed.
"Studies show that because metabolism speeds up and resting cortisol is higher during this phase, you need 279 more calories per day. You should focus on strength training to burn fat as fuel, build lean muscle, and keep blood sugar stable – which will help eliminate PMS during this phase as well as optimize your workout results." - Alisa Vitti, HHC, AADP
Get the Most Out of Your Cycle
When you sync your workouts with your cycle, you’re not just leveling up your fitness—you’re showing your body the love it deserves. Every woman’s cycle is different, so track your symptoms and energy levels to discover what works best for you. Cycle Syncing® isn’t just about the science—it’s about listening to your body and giving it exactly what it needs to thrive.
To better understand where you are in your cycle and tailor your workouts and diet to each phase, check out Alisa Vitti’s book, In the FLO. For an even more personalized approach, download Alisa’s Cycle Syncing® Official App, MyFLO, and use code "HigherDose" for one free month of the Cycle Syncing® feature.
Cited Sources
Cleveland Clinic
Healthline
PubMed
National Library of Medicine
