Cycle Syncing: How to Train Smarter with Your Menstrual Cycle

Hey, friends —
Dr. Alyssa from AOK PT, and today we’re diving into something that doesn’t get talked about nearly enough: how your menstrual cycle affects your workouts and energy.

Spoiler alert: You’re not "inconsistent" or "lazy" if your workouts feel harder some days than others. Your hormones are like an internal symphony, and when you learn to listen to the music instead of fighting it? Game. Changer.

Let’s break it down:

Menstruation & Follicular Phase (Days 1–14)

What’s Happening:
Estrogen starts rising — and guess what? So does your superpower. With more glucose available, your body is primed to handle bigger energy demands.

Nutrition Tip:
This is the time to fuel up on healthy carbohydrates. Think fruits, veggies, whole grains — your body will thank you for the extra energy.

Training Focus:

• Go Big! Sprinting, heavy lifting, and high-intensity interval training (HIIT) are all your best friends right now.

• Recovery Wins: You'll bounce back faster between sessions — so it’s a green light for pushing a little harder.

• Mind-Body Magic: You’ll often feel sharper, stronger, and more motivated. It’s a great time to set PRs (personal records) or try new challenges.

In short? If your body feels like Wonder Woman right now, it’s because it kinda is.

Luteal Phase (Days 14–28)

What’s Happening:
Progesterone steps into the spotlight. Estrogen is still hanging out, but things start to shift — you might feel a little less like conquering the world and a little more like cozying up with a snack and a good book.

Nutrition Tip:
Focus more on healthy fats and quality proteins. Your body is now preferring fat as a fuel source, and protein will help you recover and keep your muscles happy.

Training Focus:

• Go Steady: Swap the high-intensity sprints for longer, steadier activities like jogging, cycling, swimming, or hiking.

• Turn Down the Heat: Progesterone can make regulating your body temperature trickier — so a moderate pace will help you avoid overheating.

• Honor Your Emotions:
  Your brain's amygdala — the part that processes fear and stress — is more active during this phase. Translation? You might feel a little more sensitive or anxious. And that’s okay.
  This is a great time to lean into stress-busting activities like yoga, deep breathing, or even just a walk outside.

Real Talk: Everyone’s Different

There’s no one-size-fits-all rulebook here. Some people feel amazing during their luteal phase; some don’t.
The key? Listen to your body. Track how you feel, how you perform, and how you recover throughout your cycle. You’re gathering data about yourself — and that’s powerful.

Quick Recap:

• Follicular Phase: Eat carbs, go hard, enjoy the energy boost.

• Luteal Phase: Focus on fats and proteins, slow down a little, and be extra kind to yourself.

  If you ever want help tailoring your workouts or nutrition to your cycle — or just want to chat about it — come see us at AKPT! Our mission is to help you feel strong, supported, and empowered at every phase of your life.

💬 Got questions? Let’s talk about it. Or better yet, come hang out with us at one of our free workshops (and follow us on Instagram so you don’t miss a thing 😉).

Stay strong and stay kind to yourself,
Dr. Alyssa