The #cyclesyncing hashtag has racked up 125 million views, but this isn’t just another wellness trend. Alisa Vitti, founder of FLO Living, spent two decades developing the Cycle Syncing® Method around the infradian rhythm—your 28-day hormonal cycle that governs metabolism, energy levels, and stress response just as powerfully as your daily circadian rhythm.
Unlike tracking apps that simply predict your period, cycle-syncing aligns your entire lifestyle with four distinct hormonal phases. Each phase creates different metabolic needs and energy patterns that most women fight against instead of flowing with.
The approach addresses a real problem: you’re probably planning your life like a man. Male hormonal cycles reset every 24 hours, while yours operate on a monthly schedule with dramatically different nutritional and exercise needs throughout.
Phase-Specific Living Gets Practical
Each menstrual phase demands different foods, workouts, and energy management strategies.
Here’s how the four phases translate into daily decisions:
- Follicular Phase (Days 1-14): Rising estrogen fuels high energy, perfect for cardio and HIIT workouts. Your body craves carbohydrates and fermented foods to support the metabolic surge.
- Ovulatory Phase (Days 14-16): Peak estrogen creates your monthly energy maximum. Strength training becomes easier while lean proteins support muscle building.
- Luteal Phase (Days 17-28): Progesterone rises, energy drops, and your body shifts toward fat storage. Healthy fats, magnesium-rich foods, and gentle yoga align with your biology instead of fighting it.
- Menstrual Phase (Days 1-5): Hormone levels crash, demanding rest and iron-rich foods to replenish what you’re losing.
“When you align your food and workouts with these phases, you’re hacking your biology for intuitive eating and peak performance,” according to Vitti’s research on the infradian rhythm.
Beyond the App Store
Printable journals offer analog tracking for those seeking offline hormone awareness.
Digital fatigue has sparked demand for physical cycle journals like the Cycles Journal® 2026 and 12 Moons Cycle Journal. These printable trackers combine menstrual phase monitoring with lunar cycle awareness, perfect for women on birth control or without regular periods.
The journals feature mood charts, energy logs, and reflection prompts that reveal patterns you’d miss in app notifications. You track everything from daily energy levels to food cravings, building body literacy that transforms monthly chaos into predictable rhythms.
This analog approach turns cycle awareness into a mindfulness practice, replacing the ping of period app notifications with intentional daily check-ins that actually change how you plan your weeks.
