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Cycle Syncing 101: How to Train with Your Hormones
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By Editorial Team
Published Feb 14, 2026
Updated Feb 14, 2026
1 min read
Quick Summary / AI OverviewStop fighting your biology. Learn how to adapt your workouts to your menstrual cycle for better results and less burnout.
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Stop Fighting Your Biology
Cycle syncing is the practice of tailoring your diet, exercise, and lifestyle to the four phases of your menstrual cycle. Instead of forcing the same routine every day, you flow with your hormonal fluctuations.
The 4 Phases
- Menstrual (Days 1-5): Rest & Restore. Hormones are low. Focus on walking, yoga, and naps.
- Follicular (Days 6-14): Rise & Shine. Estrogen rises. High energy. Great for HIIT and cardio.
- Ovulatory (Days 15-17): Peak Power. Max testosterone. Hit PRs in weightlifting. Socialize.
- Luteal (Days 18-28): Wind Down. Progesterone rises. Metabolic rate increases, but energy dips. Focus on strength training with lighter weights and Pilates.
Getting Started
Track your cycle using an app. Start by adjusting your workout intensity to match your energy levels.
Medical Disclaimer:The information on NourishVibes is for educational purposes only. Our content does not constitute medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary supplement.
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