Myth-busting: Cycle Syncing

Written by: Melissa Rivard, Registered Clinical Naturopath & Nutritionist

Research into women’s health is finally gaining some long-overdue momentum, and it’s about time. There's increasing interest in how hormones influence our overall health and whether they should be factored into dietary and lifestyle advice.

Like many, I was initially intrigued by this emerging body of research and continue to fully support advancements in women’s health science. However, as often happens, the wellness industry was quick to jump on early, and often incomplete, findings. One of the trends that emerged from this was “cycle syncing.” I’ve wanted to write about this for a while as I have been increasingly frustrated with the amount of misinformation online that is overwhelming and confusing women.

Here’s why I don’t recommend a generalised cycle syncing approach in clinical practice:

1. The evidence simply isn’t there

Current research does not support broad generalisations about what kind of exercise or activity should be done during specific phases of the menstrual cycle. Nor does it support eating certain foods at certain stages of your cycle.

While it’s true that women are not the same as men, we also aren’t a monolith. Hormonal rhythms, energy, and recovery needs vary from woman to woman. That’s why I promote autoregulation, the practice of tuning into your own body and adjusting accordingly.

A qualified practitioner can help you develop this skill in a way that builds trust and resilience in your body, not fear or restriction.

Exercise, across the board, is incredibly beneficial for women. Recent studies confirm that women respond well to similar training protocols as men, including both resistance and cardiovascular training using progressive overload. Some cycle syncing programs suggest avoiding intense exercise during the luteal phase, which is nearly half the month! That’s a huge missed opportunity for physical and mental health benefits.

Again, individual autoregulation ensures you’re building in enough recovery to avoid injury and promote long-term adaptation, without missing out on the benefits of consistent movement.

2. Nutrition is about overall balance, not rigid timing

A healthy menstrual cycle is supported by ongoing macro- and micronutrient sufficiency, not by eating specific foods on specific days.

Most of the women I work with thrive by focusing on foundational dietary shifts, like increasing nutrient-dense foods, rather than eating specific foods at specific times. In fact, rigid approaches often lead to confusion, anxiety, and reduced consistency, which is the opposite of what’s helpful or sustainable.

There is no research to support cycle synching nutrition protocols. It was not in my training and is not something most practitioners would suggest.

3. We use targeted strategies when needed, not blanket protocols

In clinical nutrition and naturopathic medicine, we absolutely use tailored strategies in specific situations, like PCOS, endometriosis, or post-pill recovery, but they are always individualised. Even in these cases, cycle syncing is not part of evidence-based treatment but rather focusing on increasing/adding specific nutrients overall.

Some clients are curious about seed cycling, and I’m open to including it if they want to try. I always clarify that while the evidence for seed cycling itself is limited, the inclusion of seeds GENERALLY like flax, pumpkin, and sunflower can be beneficial due to their fibre, healthy fats, micronutrients and phytonutrients.

So, what actually works?

Hormonal health doesn’t need to be overcomplicated. The basic foundations still matter most:

• Move your body regularly

• Rest deeply and consistently

• Eat enough to meet your energy needs

• Prioritise whole, nutrient-dense foods

• Support your nervous system and manage stress

• Avoid endocrine disrupting chemicals where possible

If you’re dealing with a specific hormone issue, it’s always best to work with a qualified practitioner who can provide guidance tailored to your unique physiology.

As always, I stay tuned into the evolving research and am committed to adapting my clinical practice as the science progresses. My priority is to remain rooted in evidence-based, person-centred care, not what’s trending on social media.

If you’d like support with your hormone health, you’re welcome to book a free strategy call.