HARMONIZE YOUR HORMONES - A Guide to Syncing with Your Cycle PDF Free Download
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- A Guide to Syncing with
Your Cycle
HARMONIZE
YOUR
HORMONES
www.angelafosterperformance.com
What Does Syncing with Your Cycle Mean?
Usually, when you hear about “syncing with your cycle,” you might
automatically think it’s about different women's cycles syncing up. However,
I’m using this phrase on a whole other level.
“Cycling syncing” is a concept founded by Alisa Vitti (founder of In the Flo) and
refers to eating and working out according to where you are in your menstrual
cycle. At different times of the month, you have different levels of different
hormones. And this matters a lot when it comes to how hard you can push at
work and in life. It also impacts what you should be doing and even what you
should potentially be eating to optimise your health and performance.
Understanding Your Cycle
From woman to woman, cycle and phase lengths may vary. Generally, the
length of your entire cycle is from the first day of your period to the day before
your next period. Most women’s cycles range from 25-35 days. During your
cycle, you have four different phases:
Phase 1 - Follicular (includes Menstruation at the start)
Phase 2 - Ovulation
Phase 3 - Luteal
Phase 1 - Follicular
The follicular phase overlaps with menstruation, lasting from the first day of
your period to ovulation. It accounts for about half of your cycle, lasting from
11 to 13 days.
During the menstruation phase, your body sheds the uterine lining, which is
known as your period. In a way, this is how your body detoxifies to make way
for a new cycle (and technically, a new shot at reproduction).
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
Phase 2 - Follicular
Generally, progesterone and estrogen levels are both low during this time. Yet,
at the end of this phase, estrogen slowly begins to rise. The end of this phase
typically lasts about 5-6 days, but can also last up to 8 days.
Increased estrogen levels prepare your body to release an egg. The pituitary
gland produces the follicle stimulating hormone (FSH), which stimulates your
ovarian follicles to grow and mature. Eventually, a dominant follicle emerges
and the other follicles get reabsorbed by the body.
This dominant follicle causes estrogen levels to slowly rise. After your period,
this causes your uterine lining to thicken once again as your body prepares for
pregnancy. These rising estrogen levels also slow FSH production at this time
while stimulating the pituitary glands to release LH, which then halts estrogen
production altogether.
Phase 2 - Ovulation
The rise in LH and halt in estrogen production kicks off ovulation (the main
event). Ovulation usually happens between 13-16 days in a woman’s cycle. This
is when the ovaries release an egg into your fallopian tubes.
During this time, you might notice you have a rise in your basal body
temperature and a thicker discharge (similar to the texture of egg whites).
Phase 3 - Luteal
Once ovulation has happened, the egg becomes the corpus luteum. The corpus
luteum produces progesterone and some estrogen, which ensures your uterus
stays at the ready for egg implantation.
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
Putting It All Together...
Your hormones vary at different times of the month, but you can eat to support
and optimise your body, performance, longevity, and health. You can also plan
your workouts around your cycle, depending on when your body is best able to
do certain activities.
In this guide, I offer up important foods you want to consume during certain
phases of your cycle, as well as different workouts that are appropriate for
different phases. For example, you’ll notice you probably have more energy
during other phases of your cycle when compared to your menstrual phase.
During this time, restorative and gentle movement is likely best so you don’t
stretch yourself out too thin since this is easy to do with blood and iron loss (and
this is also why red meat is a wonderful food to eat during this time).
At the same time, every woman is different. Paula Radcliffe even broke a world
record at the 2002 Chicago Marathon while on her period. You can have
optimal energy levels, depending on your body, your genetics, and what you do.
Not every woman feels low energy during this time. This is why it’s so important
to listen to your body and even journal how you feel throughout your cycle.
In this guide, you’ll also find morning smoothie recipes for each phase of your
cycle about half-way through this guide. Keep reading to check them out and to
find out more information about what kinds of foods you should eat during
certain times of your cycle.
If you become pregnant, the body will go on to produce human chorionic
gonadotropin (hCG). If pregnancy doesn’t occur, the corpus luteum shrinks and
gets reabsorbed by the body. And this starts the whole cycle over again by
reducing estrogen and progesterone levels, which leads to the shedding of your
uterine lining (your period).
The average length of the luteal phase is 14 days, but it can range from 11 to 17
days.
CYCLE SYNCING GUIDE ANGELA FOSTER 2021
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
SYNCING WITH YOUR CYCLE
Days Stage Hormone Level Energy/
Performance
Fitness Focus and
Recommendations
Notes
1-12 Menstrual
/ Follicular
Oestrogen - lowest
Progesterone - lowest
Greater resilience
to stress
Peak performance
Enhanced power
Faster recovery
SPEED & POWER
HIIT / Sprinting/ Heavy
weight training
Light activity alleviates
cramps / period related
symptoms
Some women take a
few days to feel
higher energy esp. if
heavy bleeding
Take it as easy as you
need to first few days
13-19
20-28
Ovulatory
Luteal
Oestrogen - surge
peak
Stronger
Greater endurance
Enhanced confidence
ENDURANCE&
STRENGTH
Moderate intensity,
steady
state / endurance
Focus on resistance,
tempo run/cycle
or longer hill repeats
Taper off duration &
effort at end of phase
Progesterone rising As progesterone
rises, energy dips
MOBILITY & RECOVERY
Lighter activities
Yoga/mobility/light runs
long walks/restorative
Support
progesterone
production
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
Days Stage Hormone Level Nutritional Recommendations
1-12 Follicular (inc.
menstruation
at start)
Oestrogen - lowest
Progesterone - lowest
REBUILD & NOURISH
Red meat, seafood, kelp, and nori to remineralize - iron and
zinc. Protein, fats, and low glycaemic veggies and fruits.
Pastured raised eggs, wild-caught fish. Turmeric, dark
chocolate, avocado, nuts& Omega-3 to lower inflammation,
PMS & cramping. Sweet potatoes/leafy greens (Vitamin E) to
nourish growing follicles.
13-19
20-28
Ovulatory
Luteal
Oestrogen - surge
peak
Progesterone rising GROUNDING/HIGHER CARBS
Stave off cravings caused by higher progesterone levels with B
vitamins and complex carbs. Leafy greens - boost calcium and
magnesium and to reduce fluid retention Roasted baked root
veggies - helps the liver & large intestine flush out excess
oestrogen
LIVER SUPPORT & DETOX
Cruciferous vegetables: cauliflower. broccoli, bokchoy.
Glutathione &Vitamin C Spinach & dark chocolate - magnesium
helps to balance oestrogen & progesterone. Pasture raised eggs
& meat for B vitamins. Increase carbs to fuel longer workouts -
whole grains/banana/sweet potatoes.
SYNCING WITH YOUR CYCLE:
NUTRITION
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
Days Stage Hormone Level Nutritional Recommendations
1-12 Follicular (inc.
menstruation
at start)
Oestrogen - lowest
Progesterone - lowest
REJUVENATION & CREATIVITY
During menstruation, naturally, go inward. Slow down & take
advantage of naturally higher delta brainwave activity which
can increase creativity and flow. Self-reflection, planning, and
visualising the first half. Let go of things that don't serve you.
Journaling. Create a vision board. Move more into problem-
solving & strategizing post your period.
13-19
20-28
Ovulatory
Luteal
Oestrogen - surge
peak
Progesterone rising ADMINISTRATION & INTROSPECTION
Your attention starts to turn inward with a desire to nest and
spend more time at home. Energy levels may vary with highs
and lows. Focus on administration, closing out projects, and let
the creativity begin to flow for some manifestation.
SOCIABILITY &WORLD DOMINATION
You are feeling more sociable and ready to take on the world. It's
a great time to schedule public speaking, presentations, and
networking. Beta brain wave activity is high, your brain is sharp
and alert. Also, a great time for date night.
SYNCING WITH YOUR CYCLE:
STRATEGY
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
MORNING
SMOOTHIE
RECIPES
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
BUCKWHEAT SMOOTHIE
FOLLICULAR /
MENSTRUAL PHASE
30g Buckwheat
1 cup of almond milk
1 Tbsp pumpkin seed
butter
1Tbsp ground flaxseed
1 scoop chocolate/vanilla
protein powder
1/2 frozen banana
Ice (add to required
thickness)
METHOD:
1.Process the buckwheat to a fine powder first.
2. Add the rest of the ingredients and blend until smoothie,
adding almond milk to desired consistency.
CYCLE SYNCING GUIDE ANGELA FOSTER 2021
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
1 cup coconut milk
1 scoop of vanilla protein
2 handfuls of spinach
1/2 avocado
1/4 cup blueberries
1 tbsp flax seed
1 tbsp pumpkin seeds
Blend all of the ingredients until smooth
BLUEBERRY SMOOTHIE
FOLLICULAR PHASE
CYCLE SYNCING GUIDE ANGELA FOSTER 2021
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
1 cup almond milk
1 scoop of vanilla protein powder
2 handfuls of spinach
1/4 of an avocado
1 tsp coconut oil
1 tbsp sunflower seed butter
1 tbsp sesame seeds
Stevia (optional)
Blend all of the ingredients together until smooth
GREEN GODDESS SMOOTHIE
OVULATION PHASE
CYCLE SYNCING GUIDE ANGELA FOSTER 2021
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
1 cup almond milk
1 scoop of vanilla
protein powder
1 small frozen banana
1/4 cup gluten free oats
1 tsp coconut oil
1 tbsp sunflower seed
butter
1 tbsp Tahini paste
Stevia as needed.
BANANA TAHINI SMOOTHIE
LUTEAL PHASE
Process the oats to a
fine powder first.
Add the rest of the
ingredients and blend
until smoothie, adding
almond milk to desired
consistency.
1.
2.
METHOD:
HORMONE HARMONY GUIDE ANGELA FOSTER 2022HORMONE HARMONY GUIDE ANGELA FOSTER 2022
SEED CYCLING
1 tbsp pumpkin seeds
1tbsp flaxseeds
MENSTRUAL & FOLLICULAR PHASE:
Estrogen support
1 tbsp sunflower seeds
1tbsp sesame seeds
OVULATORY & LUTEAL PHASE:
Progesterone support
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
HORMONE SYNCING FOODS
HORMONE HARMONY GUIDE ANGELA FOSTER 2022
