If you’ve been trying different diet and exercise plans to lose weight, or simply to feel healthier and less plagued by period problems, you’ve got remarkable instincts. Feeling better and reaching your ideal weight is all about food, movement, and lifestyle.
But (through no fault of your own) you’ve probably been going about it all wrong.
That’s because the diet and fitness industry offers well-meaning solutions, but the truth is that those solutions are not universally applicable. Most of the research behind those recommendations is conducted on men—and women have unique biochemical needs that go unaddressed by male-centered research.
At the same time, women are the biggest consumers of wellness industry products and protocols. But because most research is done on men, and because women’s bodies work differently—and because these differences are something most experts in the health space rarely talk about (I’m here to change that!)—we are left to try everything, be disappointed, and then try some more. It’s a cycle that causes untold stress, energy, money, heartache, and sanity.
And that feeling of confusion might be the most frustrating of all, because you already know on some level that these strategies aren’t working. But they are positioned in such a universally applicable way, that when they don’t work for you it can feel like your fault. We’re left to give ourselves a fine mental lashing that can sound like – You must not have done it right or tried hard enough. Or the perennial and most pernicious thought: You must lack willpower.
Times up on the gender bias in the diet and fitness industry. As women, we’re biochemically different than men. When we adopt approaches that are designed to work with our unique biological distinctions—when we stop biohacking with the boys—we will start to see results.
The key to biohacking your unique female biochemistry is to understand your 28-day cycle and to match your food and exercise to your natural hormonal shifts. When you sync your cycle, you’ll experience easier periods, less PMS, reduced bloating, clearer skin, and improvements in weight and body composition. By acknowledging your hormonal reality, you’ll finally be able to look and feel your best.
The Science of Cycle Syncing
Your body has different micronutrient needs during each week of the 28-day cycle, because your ovaries and uterus are doing different jobs during each week of the cycle. When you think about it, it makes sense: your body isn’t the same every day so your diet shouldn’t be either! But this isn’t just speculation. Research suggests that our (fluctuating) hormones affect our nutrient levels—and, in turn, our nutrient levels affect our hormones (the research also shows that micronutrient deficiencies play a role in the severity of PMS symptoms). This means we have different micronutrient needs at different times in our cycle.
All of today’s most popular diet plans— from keto and grain-free to a raw vegan diet—require eating the same way everyday, which ignores the natural interplay between micronutrients and our rhythmic, constantly fluctuating hormones. Add to that the fact that many nutrition and weight loss protocols emphasize calorie restriction, and you have an additional problem. Calorie restriction has been linked to thyroid hormone imbalances, which can cause sluggish metabolism, lackluster hair and skin, fatigue, and brain fog. Limiting calories also drives up cortisol production (cortisol is one of the body’s stress hormones) and high cortisol is a known factor in weight gain.
As women, we need to eat specific foods in order to make hormones. Healthy fats are especially important since estrogen and progesterone are made from cholesterol. Without enough cholesterol, we can’t adequately produce enough of these hormones to support healthy periods and fertility. We also need to eat specific foods to help break down and eliminate used-up hormones (so we don’t become estrogen dominant). Eating the right plant foods supports the liver in eliminating excess hormones and helps a specific group of bacteria in the gut microbiome, called the estrobolome, process estrogen overload.
What you Can Expect When You Cycle Sync Your Diet
The Cycle Syncing Method provides key foods at critical times to help break down excess levels of estrogen and keep estrogen and progesterone in balance. When this happens, you can expect fewer breakouts, less severe (or nonexistent) PMS, no more hormonal headaches, and less bloating. You can also expect improvements in fertility, sex drive, energy, and mood.
Another benefit of cycle syncing your diet? Because you’re switching the foods you emphasize in your diet every week or so, you’re freed from the pressure from “sticking with a diet”. Not only is this way more fun and satisfying, but it’s more sustainable in the long run.
Your big hormone-diet takeaway: You need to eat specific foods at specific times to maintain robust micronutrient levels and support hormone production and elimination. When you get the right foods at the right times, you’ll experience remarkable results.
The Science of Cycle Syncing Your Exercise
This cyclical self care method extends into exercise as well. There is a time and a place for short, intense workouts—but that’s not how you should workout all the time. When you consider your cycle, and when you look at the evidence, you’ll see that you may be able to handle the stress of intense exercise in the first half of your cycle, but doing a full-throttle workout in the second half of your cycle will sabotage your health and weight loss goals.
Here’s a closer look at why working out out hard all the time isn’t ideal: When you get your heart rate pounding, you burn through the glucose in your bloodstream (which is a good thing!). But you’re only burning glucose for about half an hour. After that, your body starts to pump out cortisol, the better to convert your fat cells into blood sugar so you have energy to keep working out.
At this point, you might be thinking, great! More energy to keep working out! But If you have estrogen dominance, which almost every client I see does, that excess estrogen tells your body to convert any leftover sugar back into fat. So instead of burning fat, you get stuck in an ugly cycle of burning stored fat with cortisol, only to have your high estrogen levels send it right back to all the wrong places.
What you Can Expect When You Cycle Sync Your Exercise
You’ll deepen your intuitive sense of what type of movement your body wants and needs every day (and at every phase of your cycle). You can expect to lose weight and gain muscle more easily and sustainably, as well as prevent injury by varying your movement consistently.
Your big hormone-exercise takeaway: How you work out during the first half of your cycle shouldn’t be the same as how you work out during the second half of your cycle. When you sync your exercise with your cycle, you’ll experience remarkable results.
Love and Ovaries,
Good things come in threes:
I want to hear from you!
First, have you tried Cycle Syncing?
Second, have you tried eating and exercising with your FLO?
Third, everyone you know is hormonal – spread a little good ovary karma and share this article on social
Introducing the BALANCE by FLO Living Hormone Supplement Kit
You’ve been asking me for hormone-friendly supplement recommendations, and I finally have created a solution that I am so thrilled to be able to offer to you on your hormonal balancing journey:
Balance by FLO Living Supplements is a complete package that works together to keep your hormone levels healthy. They include a 2 month (2 cycles) supply of the following formulations so you’re never caught short in any phase of your cycle.
When you take these 5 supplements daily, you’ll be giving your body excellent micronutrients to support healthier hormone levels. Which means that you’ll start to see your worst period symptoms get better… and even disappear after a while.
Need more Hormone Help?
If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.
I’ve designed a 4-day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.
Click here to get your FREE detox and evaluation.