HOW THIS WORKS
THE BASICS
The term cycle syncing was first introduced by Alisa Vitti, an integrative nutritionist and women’s hormone expert, in her debut book Woman Code published in 2014. The method describes adjusting aspects of your life, such as how you eat and exercise, based on the phases of your menstrual cycle to help correct hormonal imbalances and decrease hormonal symptoms. While there aren’t currently scientific studies around cycle syncing, studies do show that hormone fluctuations affect energy, mood, appetite and sleep.
In order to sync your activities to your hormone cycle you need to know:
what phase of your menstrual cycle you are in
what the needs of that phase are
MENSTRUAL
inner winter
needs are mostly rest, recovery
nourish with iron, omega 3s for inflammation, vit K and vit C
a natural energetic cleansing period
It signals the beginning of a new cycle so after 3 days you will begin follicular practices (even if you’re still bleeding)
FOLLICULAR
inner spring
body is still in cleansing mode
energies begin to rise, exercise can increase with energy levels
needs for nourishment are foods that help balance estrogen and support elimination - cruciferous veggies, fermented foods, sprouts, greens
the time for visioning, manifesting practices and growth
OVULATORY
inner summer
connection time, socializing, trying new things
highest energy levels - HITT workouts, expanding strength gains
nourish with high fiber foods to help remove any excess estrogen when it’s at its peak to avoid future PMS symptoms
LUTEAL
inner fall
refining, releasing and setting boundaries
execution energy to get things done so you can nest and rest during your bleed
energy is lowering - better for low impact workouts and strength training
appetite increases to produce uterus lining focus on good carbohydrates like sweet potatoes, lots of fibre, magnesium
best time for inner healing work like re-parenting inner child, unblocking your shadow, self love, rest and recovery
HOW THE DÉJÀ WELL ALIGNMENT METHOD WORKs
The way we are applying the concepts of cycle syncing in the Alignment method is by using somatics (mind body practices) to heal your nervous system and create emotional and energetic wellness internally. This work can be done alongside the recommended diet and nutrition for each cycle but we believe that the inner work of nervous system regulation, mindset and emotional health is the foundation for all other practices - nothing else will work if the body’s stress response is on high so we must address that first - daily practice is key to getting into alignment with your body’s wisdom and your natural vitality.
Why NERVOUS SYSTEM REGULATION Every Day?
Nothing will heal in your body if your nervous system is overloaded with stress. The Alignment method is aimed at regulating your nervous system - daily - so that all the healthy habits you are applying in your cycle syncing practice will take affect. For example - if you are exercising and eating healthy but not seeing the changes you are hoping for it is likely because your body can’t detox, heal or repair because it is focused on the primary job of regulating your nervous system. This program aims to address the healing list below so that your body can get to the bigger tasks of aligning hormones.
Here is some science behind the healing hierarchy in the body:
1️⃣Survival Functions: The body's primary focus is to maintain essential functions that are crucial for immediate survival, such as circulation, breathing, & maintaining stable blood sugar levels. These functions take precedence over less critical processes like hormonal regulation.
2️⃣Immediate Threat Response: When the body perceives a threat or stressor, it activates the fight-or-flight response, which diverts resources & energy towards dealing with the perceived danger. This response often suppresses non-essential functions, including those related to hormonal balance – even digestion is put on hold during fight-or-flight. Plus, you can be in fight-or-flight for years without even knowing! This is chronic stress.
3️⃣Recovery Hierarchy: After addressing more immediate needs, the body can give its resources to healing processes. This often begins with tissue repair & inflammation control, gradually progressing to functions like immune system modulation & metabolic adjustments before reaching hormonal balance.
4️⃣Complexity & Regulation: Hormone regulation involves intricate & delicate feedback loops between various glands & systems. Achieving hormonal balance requires a certain level of stability & optimal function in other bodily systems, which need to be addressed first! These systems include the nervous system, immune system, digestive system, circulatory system, & metabolic system.
5️⃣Chronic Stress & Dysregulation: Our lifestyles today are filled with chronic stress, poor nutrition, & inadequate sleep, which can disrupt the body's natural healing hierarchy. When these foundational aspects are neglected, they can lead to hormonal dysregulation & imbalances. This is why it is SO important to address the foundations of health (sleep, nutrition, stress, & movement) BEFORE & WHILE you work on healing your hormones.
Source: Dr. Jaban Moore
Once you are not in chronic fight or flight you can hear the wisdom and guidance of your body must clearer - your intuition is stronger and the path becomes clearer.