Cycle Syncing: Period Help And More & a Free Printable Tracker

Cycle Syncing: Period Help And More

If your reaction to the word “period” includes feelings of dread then you’ve probably been a victim of that time of the month. From your clothes being destroyed to excruciating pain at the most inconvenient times — periods are a heavy burden for many. 

Luckily, claims about a cycle tracking method could be the answer to your period troubles. With the possibility of helping your diet, fitness, sleep, and social life, this method is coined cycling syncing.


Cycle syncing is the process of altering your lifestyle to your menstrual cycle phase. By tracking your cycle and adjusting your social events, exercise schedule, diet, and work to the four phases, you can transform from a period victim into a victor.

What Are The Menstrual Cycle Phases?

Your body goes through four phases during a menstrual cycle, which lasts 28 days in total. Some of the phases overlap here and there, as you can see in the image below:


Syncing Steps

1. MENSTRUAL PHASE: Get Comfortable

During this phase, hormone levels are at their lowest point as the lining of the uterus sheds causing bleeding or spotting, cramping, bloating, and low energy. Take days 1-6 to focus on gentle movements, warm foods, and staying hydrated. 

Keep stress levels low if you intend to get pregnant. Women with higher levels of stress from the first day of their period until ovulation reported having issues conceiving. 

To cope, try journaling to channel any stressful experiences or anxious thoughts. 

2. FOLLICULAR PHASE: Increase Movements + Creativity

During this phase, your estrogen and testosterone levels rise causing you to feel more energetic with a decrease in appetite but with a spike in creativity. You may also experience glowing skin and a higher libido as your body is signaling a need to procreate. 

Take days 1-14 to slowly increase your workout intensity, fuel up on foods that metabolize estrogen, and take advantage of the creative juices to tackle complex projects, social events, and your list of procrastinated tasks.

Try ready-to-eat meals to make more time for creative pursuits and a yoga block to amp up your exercise routine.

3. OVULATORY PHASE: Live Your Best Life

During this phase, you’ll experience a confidence boost, high energy, and libido. The phase begins with the release of the luteinizing hormone (LH) which signals the release of an egg and ends with ovulation. 

Take days 14-17 to go as hard as you can in your workouts, consume anti-inflammatory foods, socialize, and get intimate. Now is the best time to conceive as your most fertile window is open two to three days before your temperature increases. 

4. LUTEAL PHASE: Take It Down A Notch

This phase marks the end of your cycle. Estrogen and progesterone levels are decreasing meaning the possibility of oily skin, zits, tiredness, and the usual premenstrual symptoms (PMS) like headaches, cramps, or back pain. 

Take days 15-28 to fall back on your workouts, finish large tasks soon, eat foods that boost serotonin, combat low libido, and fatigue, and don’t cause bloating. Use a planner to help organize your weekly meals in advance.

Keep in mind that not everyone’s period is the same! Track your cycle with this free printable tracker to better understand where your body is at and how you can support it.

Download the menstrual Tracker below

Cycle Syncing: Period Help And More. Menstrual Cycle Tracker Printable



Do you have a printable or planner request? Let me know in the comments below and I will see what I can do. I’m so happy you stopped by today! Thanks, ❤️


Here are a few more journaling posts you might like:



If you’re going to be printing in color, I really recommend investing in an HP Instant Ink compatible printer. The quality of the finished product is amazing! If you don’t need a color printer, I highly recommend a laser printer like the Brother L23 Series. You will save hundreds on ink. You can also get a color laser printer which I would LOVE to have!


For everyday printables, planners, and coloring pages for the kiddos I normally use Hammermill Printer Paper, 20 Lb. I love that you can get a small box of 3 reams instead of having to buy one at a time or a whole case of 10.

If I want something a little nicer, I use this laser paper which is incredibly smooth and has very little to no ghosting on the other side. This is perfect if you like to use pens/markers that are prone to bleeding through to the other side.

For printing on A5 paper, I use this Blank 6-Hole Punched A5 Paper. You can also get it without the holes but it’s $6-7 more. Which I think is odd because it’s usually the other way around and you have to pay more for the hole punching.

If you're printing a binder cover that you to be fade-resistant and last a long time, the best paper I would recommend using Epson Presentation paper. It's heavy like cardstock (48 lb), is great when laminated, and is made to last for decades.



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Cycle Syncing: Period Help And More

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