The Power of Cycle Syncing: Finding Your Body’s Rhythms
by Mia Capozzi
In the modern world, we often push our bodies to perform at a constant, linear pace—ignoring the natural ebb and flow of our energy.
Cycle syncing is the practice of aligning our lifestyle, diet, and movement with the natural phases of the menstrual cycle, working in harmony with our body rather than against it. In Traditional Chinese Medicine (TCM), this process is deeply connected to the balance of yin and yang, the smooth flow of qi (vital energy), and the nourishment of blood.
Why is cycle syncing important?
Cycle syncing is not just important for improving fertility, but for the overall well being of anyone that menstruates.
By tuning into this process, we can work more synchronistically with our body as it moves through each monthly cycle of transformation. The goal is to assist in the cultivation of our natural balancing mechanisms, by encouraging the body to function most optimally.
Some key benefits of cycle syncing include improved egg quality, the regulation of hormones, and the smooth flow of blood as the endometrial lining builds and sheds each month. As the receptivity of the intricate feedback loop that is our hormone cycles improves, prepare to also enjoy more energy, better moods and less pain during ovulation and menstruation. It’s all connected!
Along the way of understanding and embracing this process, one may also experience a deeper sense of joy and appreciation for the beauty of the cyclical nature of our existence. Below is a concise introductory guide to understanding each stage of the menstruation process and how best to support it.
Here are some ways to help you accomplish this.
How to Sync With Your Menstrual Cycle Phases
Menstruation - The Yin to Yang Stage, Day 1-7
What’s happening in your body?
If progesterone levels are optimal, they will be working throughout the luteal phase as an anti-inflammatory and thinning out the uterine lining, making menstruation a smooth process and about 50 ml of menstrual fluid should be shed.
This is the most yin phase of the cycle. As the uterine lining sheds, qi and blood flow downward, releasing what is no longer needed. If qi is stagnant, this phase may bring pain, cramping, clotting, or fatigue. A smooth, pain-free period is a sign of healthy blood circulation and balanced hormones.
TCM Lifestyle Support
This is a period for reflection, going inwards and connecting to your intuition.
Avoid any rigorous exercise, keep stress levels low and allow the body some time to rest and restore. Some gentle stretching can be beneficial to promote qi flow through our vessels, Yin yoga is best. Since the vessels have opened to allow for menstruation, it is important we avoid any cold exposure to food or environments at this time to prevent cold from entering the channels (this can lead to pain and cramping). A lot of yang (warm) energy is required to move the blood through the vessels, so it helps to avoid putting any excess strain on our systems and keep our abdomens covered and cozy. As a precaution avoid heavy lifting as well.
Best Foods for This Phase
During this phase we want to support the loss of blood through the consumption of iron-rich foods and soothing herbal teas (like nettle or lemon balm), I also love adding a couple goji berries into my teas too for some extra blood nourishment. We recommend warm foods like soups or stews with lots of spices and nothing too greasy or overwhelming on the digestive system, as the body directs more of its qi toward the uterus.
Follicular- The Yang Stage, Day 7-12
What’s happening in your body?
As estradiol rises, the lining starts building, follicles develop, in preparation for ovulation. This is the body’s most yang time, supporting creativity, movement, and expansion. In TCM, the Liver and Kidney systems govern blood storage and reproductive vitality—making this a key time to nourish these organs.
TCM Lifestyle Support
This is a great time to start stepping out of your comfort zone and begin a new project or class. It’s best to engage in a gradual increase in the intensity of your movement practices as our blood and qi build up again. I suggest hatha or vinyasa yoga, pilates, or nature walks.
Best Foods for This Phase
This phase requires support for the body in developing healthy follicles. More building foods like complex carbohydrates work well. The primary hormone being produced at this time is estradiol (our yang hormone), hence yang phase, so foods that help metabolize and clear excess oestrogen like sprouted legumes and seeds or fermented foods will be helpful.
Ovulation- Yang to Yin Stage, Day 13-16
What’s happening in your body?
This is the climax of the cycle, when luteinizing hormone triggers the dominant follicle to release the egg into the fallopian tube. This same follicle then rapidly transforms into a gland called the corpus luteum, that begins to secrete progesterone and continues throughout our luteal phase. Blood and qi must flow freely to ensure smooth ovulation.
TCM Lifestyle Support
This is the time to get out there and mingle. Go out dancing, to a show, a social gathering or catch up with friends. Our energy levels are peaking, this is a great time to push ourselves with the more high impact activities like long hikes or runs. If you have been wanting to test your limits, this is the time to go for it!
Best Foods for This Phase
Along with energy levels, digestion is strong. We want to support the body with low glycemic carbohydrates and unsaturated fats. This is a good point to incorporate more antioxidants and kidney supportive foods. These are usually the darker colored foods, like black sesame, berries, seaweeds and microalgaes.
Luteal- Yin Stage, Day 17-28
What’s happening in your body?
After ovulation, progesterone rises, preparing the body for potential pregnancy. If conception doesn’t occur, hormone levels eventually drop, leading to menstruation. Progesterone increases the production of GABA, known to help with states of relaxation sleep, and decreasing anxiety. This is an important time to be conscious of qi stagnation or blood deficiency, which can result in PMS symptoms like bloating, mood swings, and breast tenderness. Supporting digestion, circulation, and emotional balance is key.
TCM Lifestyle Support
At this point, we have an optimal time to apply ourselves to the work that requires more focus and finish those projects, as productivity levels are high. Similar to the follicular phase, we want to gradually decrease the level of intensity of our movement practices. Towards the end of this phase, it’s natural to want to take things a bit easier, trust your body’s signals.
Best Foods for This Phase
As our body prepares for another round of menstruation, we want to make sure to incorporate protein-rich foods. We want to keep the meals and drinks cooked and warm, incorporating lots of herbs and spices to support the spleen in digestion and keep things moving like ginger and cinnamon(especially if you experience any PMS cramps or irritability).
Supporting Your Cycle With Traditional Chinese Medicine
In Chinese medicine, the menstrual cycle is seen as a reflection of overall health. When we honor the natural shifts in yin and yang, we support not just fertility, but overall well-being.
By syncing our movement, diet, and lifestyle with each phase, we tap into the body’s natural intelligence—helping to regulate hormones, ease PMS, and promote long-term vitality.
If you’re looking to bring more balance to your cycle through acupuncture, I’d love to guide you on this journey.
Meet Mia Capozzi
Mia is a Registered Acupuncturist and TCM practitioner with a special interest in working with digestion, mental health, pain, gynaecology, and fertility.
She offers various other modalities in her treatments such as Tui Na, Cupping, Guasha, Electro-Acupuncture and LED therapy.
