How A Cycle Syncing Diet Eliminated PMS Symptoms & Changed My Life
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My friend Andrea had told me about this book that had changed her life. She told me about it every time we spoke, actually. It was a book that taught her about her menstrual cycle and recommended a diet that supported her cycle.
I mostly just smiled and nodded because (I thought) I already knew how my cycle worked and also my diet is pretty damn healthy as it is, so I couldn’t imagine improving it.
Her husband Charles even commented on how the book changed his life too, when her PMS mood swings and energy levels seemed to all mellow out.
Considering that my Luteal Phase days can be downright dark at times, I finally was willing to give it a read.
And just like her, I am now telling every woman in my life about this book and how it has changed my life.
This life-changing book, In the Flo by Alisa Vitti, is a “biohacking program” that teaches women how to practice cycle syncing with their foods, workouts, rest, and social lives.
I’m not a nutritionist or medical professional and I don’t claim to be a wellness influencer. So I’m not making any recommendations here except to read the damn book for yourself. It’s all about cycle syncing and teaches you how to sync your diet with your cycle.
To give you an idea of what you’ll learn, I’m putting it all into a blog post.
What Is Cycle Syncing?
Cycle syncing is basically the idea that your body isn’t the same every day of the month—and your diet, workouts, and schedule shouldn’t be either. Instead of powering through like a robot on a 30-day productivity hamster wheel, cycle syncing invites you to actually respond to the hormonal shifts happening across your menstrual cycle. It breaks the month into four distinct phases—Menstrual, Follicular, Ovulatory, and Luteal—and offers specific ways to support your body in each one. Foods that help with energy in one phase might cause bloating in another. A high-intensity workout that feels amazing one week might totally drain you the next. When I started syncing my meals, movement, and even social plans to where I was in my cycle, my body basically let out a huge thank you.
It is so powerful that I even plan my classes at Anaconda Yoga around where I’m at in my cycle. And when I get sloppy with cycle syncing my life, then I feel the consequences in the days leading up to my period: sore breasts, depressive episodes, irritability, fatigue, and even more severe period symptoms once my period does arrive.
Benefits Of Cycle Syncing
According to Alisa Vitti in In the Flo, syncing your lifestyle habits with your cycle can transform your entire experience with your cycle. The research on PMS is pretty immense. Virtually every aspect of your life can influence your PMS symptoms, from your diet, your emotional and mental health, your stress and cortisol levels, your sleep habits, your relationships, even where you’re geographically located.
Choosing to adjust your lifestyle habits to support your menstrual cycle is not exactly rocket science. It’s the most logical way to reduce period symptoms.
Yet, this is not a conversation that happens frequently among women. Women’s health, in general, is usually disregarded as some private, emotional experience where pain killers and hormonal birth control are recommended in hopes of silencing the complaints.
Every woman in my life that I have talked to about this agrees: they’ve never heard about this and can’t believe how quickly and easily cycle syncing worked on improving their experiences.
Here are some of the key benefits of cycle syncing that Vitti outlines in her book:
- Eliminates or drastically reduces PMS symptoms like mood swings, menstrual cramps, breast tenderness, and bloating
- Boosts energy and focus by aligning tasks and workouts with the phases where you naturally have more drive
- Balances hormones naturally, which can support everything from clearer skin to better sleep
- Improves fertility and reproductive health, whether you’re trying to conceive or just want to support your cycle
- Reduces cravings and supports healthy metabolism by eating specific foods that complement each phase
- Deepens your self-awareness and helps you feel more in control of your emotions and productivity
- Strengthens your intuition by encouraging you to tune into your body’s natural rhythms
- Optimizes workouts so you’re not pushing too hard when your body needs rest—and gaining more from your movement when you’re at peak strength
- Helps prevent burnout by teaching you when to push, when to rest, and how to flow with your body instead of against it
Honestly, once I started syncing, it felt like I had been living in the dark before. Now I actually understand what my body is doing—and how to work with it instead of feeling like it’s sabotaging me every month.
The Four Phases Of Your Menstrual Cycle
To start syncing your life with your cycle, you need to know what’s actually going on inside your body each month. Let’s just say there are a lot of hormonal changes happening each and every month that can massively affect everything about our existence, from cognitive function to fertility.
PMS is the least of it when you start digging deeper.
Most of us weren’t taught this in any meaningful way, so here’s a breakdown in plain English—no med degree required.
Here is a typical menstrual cycle:
- Menstrual Phase (Days 1–5-ish): This is the part we’re all familiar with: you’re bleeding. Hormones like estrogen and progesterone are at their lowest, which can make you feel tired, introverted, and maybe a little blah. It’s a natural time to rest, reflect, and let go—physically and emotionally.
- Follicular Phase (Day 5–14): Once your period ends, estrogen starts rising and your body begins prepping for ovulation. This is your “springtime” phase—think fresh energy, optimism, and clearer thinking. It’s a great time to start new projects, try new workouts, or say yes to social plans.
- Ovulatory Phase (Day 14–15): Peak estrogen and a surge in testosterone = you’re glowing, energized, and magnetic. Your libido may spike, your confidence can soar, and communication feels easier. This is a short phase, but a powerful one—perfect for presentations, interviews, or romantic nights out.
- Luteal Phase (Day 15–28): After ovulation, progesterone rises to prep your body in case you got pregnant. In the first half, you may still feel strong and steady. But as hormones drop toward the end, PMS symptoms can creep in—think mood swings, cravings, fatigue, anxiety. This is the phase that used to take me out until I learned to slow down, eat for hormone support, and be a little gentler with myself.
Hormone related symptoms will arise when the changes between the hormones happen abruptly. The peak in your Estrogen levels during Ovulation Phase is followed by a relatively sharp decline after ovulation, when your Progesterone levels quickly rise… often leading to a rocky Luteal Phase that is most known for mood swings, irritability, food cravings, feeling overwhelmed, and low energy levels.
Many women experience premenstrual symptoms simply because their hormones are fluctuating wildly each month. Many others experience irregular periods and even infertility all because their bodies are unsupported during their menstrual cycles. By practicing the following cycle syncing principles, many women can resolve their hormone-related issues and improve their overall health.
But, again, I am not the medical professional. Alisa Vitti is and she outlines all of this in great detail in her book.
Cycle Syncing Foods
One thing I didn’t expect when I started eating this way was how nourished I’d feel—not just physically, but emotionally, too. It wasn’t about restricting or eating “clean” for the sake of it. It was about choosing foods that worked with my body instead of against it. Each phase of your cycle comes with unique hormonal changes, and different foods help support those shifts in really tangible ways. Here’s how I started syncing my plate to my period:
| Phase | Types of Foods | Why They Work | Recipes |
|---|---|---|---|
| Menstrual Phase | Beets, kale, spinach, seaweed, lentils, pumpkin seeds, bone broth, dark chocolate, sardines, beets, dulse, kale, kelp, mushrooms, blackberry, strawberry, flax seeds, pumpkin seeds | These mineral- and iron-rich foods replenish nutrients lost through menstruation, reduce cramps, and support detoxification and mood balance. | |
| Follicular Phase | Sprouts, broccoli, zucchini, carrots, berries, quinoa, eggs, salmon, kimchi, oats, avocado, mung beans, brazil nut, cashew, flax seeds, pumpkin seeds | Estrogen is rising—these light, energizing, fiber- and antioxidant-rich foods support gut health, hormone metabolism, and steady energy. | |
| Ovulatory Phase | Raw salads, bell peppers, cucumber, citrus fruits, flaxseeds, eggs, shrimp, almonds, tuna, salmon, dark chocolate, brussels sprouts, chard, spinach, asparagus, okra, quinoa, berries, red lentil, almond, flax seeds, pumpkin seeds, green leafy vegetables | Your estrogen peaks here—cooling, anti-inflammatory, healthy fats and high-fiber foods help flush excess hormones and keep your skin + energy radiant. | |
| Luteal Phase | Sweet potatoes, cabbage, parsnip, garlic, leek, mustard greens, chickpeas, turkey, sunflower seeds, avocado, halibut, brown rice, apple, dates, peach, pear, great northern bean, navy bean, sesame seeds, walnut, cruciferous vegetables, cooked leafy greens | Progesterone climbs—these magnesium- and B6-rich foods stabilize mood, ease PMS, curb cravings, and support restful sleep and hormone balance. |
Cycle Syncing Workouts
I used to push through physical activity week after week, wondering why some days I felt strong and coordinated, and others I just wanted to cry in child’s pose. (Read: 7 Yogic Principles For Rock Climbing to read about my temper tantrum during my Luteal Phase.)
Turns out, it wasn’t a lack of motivation—it was my hormones. Matching your movement to your cycle doesn’t mean doing less; it means doing smarter. Here’s how to move with your body instead of against it:
| Phase | Types of Workouts (bolded workouts are on the weekly schedule at Anaconda Yoga) | Why They Work |
|---|---|---|
| Menstrual Phase | Restorative Yoga, Yinyasa, stretching, walking, foam rolling | Energy is at its lowest and inflammation is up—gentle movement reduces cramps, eases tension, and supports circulation without overexertion. |
| Follicular Phase | Dance Aerobics, cardio, strength training, Vinyasa Yoga | Estrogen is rising—your energy and mood lift too. This is the time to try new things, build strength, and sweat it out with dynamic movement. |
| Ovulatory Phase | HIIT, group fitness classes, running, Power Yoga | You naturally have more energy, stamina, and confidence. Use it! High-intensity workouts feel great here and help burn off extra estrogen in a balanced way. |
| Luteal Phase | Pilates (Yoga Sculpt), strength training with lower intensity, Slow Flow Yoga, barre | Progesterone is rising, and you might feel more introspective. Focus on controlled, grounding movements to ease PMS, reduce bloating, and maintain strength. |
Take a look at our weekly schedule to see which classes are coming up that support you in your current menstrual phase:
What’s Next?
First, I recommend buying Vitti’s book and reading it cover to cover. In the book, she explains everything in way more detail than I have here.
Next, download her app, MyFlo, to get real-time recommendations throughout your menstrual cycle. My boyfriend and I sometimes look at this together so that we can plan our meals around my cycle. It also serves as a helpful conversation starter about what I’m going through during each phase of my cycle and which types of activities would be best for my energy levels.
I followed this cycle syncing method for one complete menstrual cycle before noticing a massive difference in my premenstrual symptoms. I don’t mean to make it sound gimmicky, but it really was that immediate. And when I started to get lazy with it, my symptoms slowly crept back in. Tender breasts, depressive mood during my Luteal Phase, fatigue and brain fog are my biggest symptoms that come and go, depending on how closely I follow this diet.
Give it a try for yourself for a couple of months and let me know what you think. I’d be so curious to see how you feel after a few months!