A Simple Guide to Menstrual Cycle Syncing, Diet, and Lifestyle

Menstrual cycle syncing is an emerging approach that encourages aligning diet, exercise, and lifestyle with the phases of the menstrual cycle. By understanding how hormonal changes influence energy, mood, and physical needs, women can make informed health choices. This method is gaining attention as a way to reduce PMS symptoms, enhance energy, and promote long-term wellness.

In this discussion, we explore menstrual cycle syncing with Taylor Stolt, a registered dietitian and certified functional medicine practitioner. Taylor has over seven years of experience helping women address hormonal imbalances, gut health, and other wellness challenges. In this conversation, Taylor shares her insights on how cycle syncing can transform how women care for their health and offers practical advice for getting started.

Can you introduce yourself and share a bit about your background?

TS: I’m Taylor Stolt, a registered dietitian, certified functional medicine practitioner, and women’s health expert. I’ve been running my private practice, Plate and Canvas, for over seven years. In that time, I’ve helped more than 700 women with PCOS, hormonal imbalances, gut issues, low energy, weight loss, hormonal acne, and more. My passion for this work stems from my own health journey—experiencing hormonal imbalances, mood swings, low energy, and gut issues that conventional medicine didn’t fully address.

Through functional medicine, I learned the importance of addressing root causes, but my early experiences with restrictive diets and excessive supplements were overwhelming. Over time, I found a balanced, sustainable approach that improves health while fitting into daily life. That’s now my mission for the clients I work with.

Can you share more about the restrictive diets you tried and what changes you made?

TS: Initially, I tried eliminating gluten due to my Hashimoto’s diagnosis, which helped with some symptoms. But then I removed dairy, soy, sugar, and more, progressing to a paleo and then autoimmune paleo diet. Eventually, I was eating only a handful of foods—meat, certain vegetables, and fruits. It was overly restrictive and caused stress around eating, negatively affecting my health.

The constant food-related anxiety, combined with the low-carb nature of my diet, was not good for my hormones. I realized this approach wasn’t sustainable. Now, I focus on balanced meals and understanding that extreme restrictions often overlook the broader picture of health.

What is menstrual cycle syncing, and how does it work?

TS: Cycle syncing involves aligning your nutrition, exercise, and lifestyle with the four phases of the menstrual cycle. Here’s a breakdown:

Menstrual Phase

• Timing: Day 1 of bleeding to when bleeding stops.

• Hormones: Estrogen and progesterone are at their lowest.

• Tips: Focus on iron-rich foods (e.g., red meat or vitamin C-paired plant-based sources) and gentle exercises like yoga or walking.

  
  

Follicular Phase

• Timing: From the first day of bleeding to ovulation.

• Hormones: Estrogen rises, increasing energy and mental clarity.

• Tips: Engage in high-intensity workouts, tackle complex tasks, and stick to anti-inflammatory meals.

  
  

Ovulatory Phase

• Timing: Around mid-cycle.

• Hormones: Estrogen peaks, boosting energy, confidence, and sociability.

• Tips: Continue intense workouts, plan social events, and enjoy nutrient-dense meals.

Luteal Phase

• Timing: Post-ovulation to the start of the next period.

• Hormones: Progesterone increases, while estrogen rises slightly before both drop.

• Tips: Prioritize rest, lighter workouts, and anti-inflammatory foods like omega-3-rich salmon or walnuts.

What should women with irregular periods consider?

TS: Irregular cycles often result from conditions like PCOS or lifestyle factors. Foundational health—adequate nutrition, stress management, quality sleep, and hydration—is key to restoring regularity. Blood sugar balance and adrenal health directly impact sex hormones, so a holistic approach is critical.

How does inflammation affect women’s health?

TS: Inflammation can negatively affect multiple aspects of health, including:

• Period cramps (via increased prostaglandins).

• Mood, causing anxiety or brain fog.

• Skin conditions like cystic acne.

• Long-term health, including fertility and menopause transitions.

  
  

To reduce inflammation, Taylor recommends:

• Eating omega-3-rich foods like salmon or flaxseeds.

• Incorporating fruits, vegetables, and minimizing processed foods.

What are your tips for managing stress and improving sleep?

Managing Stress

TS: Stress tolerance dips in the luteal phase, making self-care essential. Strategies like gentle exercise, mindfulness, and addressing life stressors can help. Chronic under-eating is a common stressor—ensuring adequate nutrition is critical.

Improving Sleep

• Aim: 8 hours of sleep nightly.

• Tips: Keep your bedroom cool, reduce screen time before bed, and get morning sunlight exposure to support circadian rhythms and melatonin production.

What advice do you have for women wanting to support their cycles?

TS: Start with the basics:

1. Balanced Meals: Incorporate protein, healthy fats, fiber, and anti-inflammatory foods in every meal.

2. Strength Training: Aim for 3-4 sessions weekly to support overall health.

3. Adequate Sleep: Prioritize 8 hours of sleep and maintain good sleep hygiene.

4. Hydration: Stay hydrated to support bodily functions.

   
   

Take it one step at a time—small, consistent changes can have a big impact. Building habits gradually makes them more sustainable and empowers you to take control of your health.