Sync With Your Cycle: How to Align Your Nutrition, Workouts, and Wellness With Your Hormones

Your cycle isn’t just about your period. Throughout the month, your hormones rise and fall; shaping your energy, metabolism, mood, and even how your body responds to exercise.

Learning to “cycle sync” - aligning your nutrition, movement, and supplements with each phase helps you feel more in tune with your body and gives your hormones the support they deserve.

The Four Phases of Your Cycle

1. Menstrual Phase (Days 1–5)

Hormones: Estrogen + progesterone are at their lowest.
How you feel: Tired, lower energy, inward-focused.
Best foods: Iron-rich meals like lentils, leafy greens, and warming soups or stews.
Movement: Restorative yoga, light walks, or Pilates.

Tip: Think slow, nourishing, and gentle. This is your body’s time to rest and reset.

2. Follicular Phase (Days 6–14)

Hormones: Estrogen begins to rise.
How you feel: Energized, focused, and ready to take on new challenges.
Best foods: Fresh veggies, lean proteins, and plenty of fiber.
Movement: HIIT, strength training, or running.

This is your “go” phase—lean into creativity, social plans, and goal setting.

3. Ovulatory Phase (Days 15–17)

Hormones: Estrogen peaks, luteinizing hormone spikes.
How you feel: Social, confident, and strong.
Best foods: Anti-inflammatory foods and cruciferous veggies like broccoli or kale.
Movement: High-energy workouts and group classes.

You’re glowing—literally. Capitalize on this natural confidence boost.

4. Luteal Phase (Days 18–28)

Hormones: Progesterone rises.
How you feel: Energy dips, mood shifts, cravings may surface.
Best foods: Magnesium-rich options like dark chocolate, leafy greens, and complex carbs.
Movement: Moderate strength training, Pilates, or walking.

Slow down and focus on stress management. Your body craves grounding routines here.

Supplements That Support Each Phase

• Magnesium + B Vitamins: Help ease PMS and boost mood.

• Adaptogens: Keep stress hormones balanced.

• Inositol: Supports healthy blood sugar and reduces luteal-phase cravings.

Grüve fills the gaps your cycle naturally creates—helping you stay balanced, supported, and in rhythm every day of the month.

The Takeaway

Cycle syncing isn’t about perfection, it’s about partnership.

When you start working with your hormones instead of against them, you’ll notice your body flows more smoothly, your energy stabilizes, and your wellness routine finally makes sense.