Your Balance Diary - Pocket E-book

Yes. 100%. Cycle syncing is the answer to managing PMS (Premenstrual Syndrome) and PMDD (Premenstrual Dysphoric Disorder) symptoms. I (Selina) have struggles for years with extreme symptoms, and that is how I found cycle syncing, and the reason I am so passionate to share my products with women everywhere. Because it works! By aligning your lifestyle, diet, and exercise with the different phases of your menstrual cycle, you can alleviate the symptoms that arise before and during menstruation. For instance, during the luteal phase (the two weeks before your period), your body’s progesterone levels rise, which can lead to mood swings, bloating, and fatigue. During this time, focusing on stress-reducing activities, balancing your blood sugar with whole foods, and prioritising rest and low impact workouts has been a game changer for my symptoms. PMS and PMDD symptoms are not something we have to live with, or should ever really experience as women. the lack of knowledge and research around women's health has made it that way. I am here to change that.

If you’re on hormonal birth control, cycle syncing can still offer lots of benefits, but it may be more difficult to feel the natural flow of the cycle sync menstrual cycle. Typically suppresses ovulation and alters the natural rhythm of your cycle, which means you won’t experience the same hormonal fluctuations as women with natural cycles. However, you can still sync your lifestyle, exercise, and diet to mimic the phases of the cycle (using your pill cycle as a guideline). For instance, during the week of your placebo pills (or "break" week), you may feel more fatigued or emotionally sensitive, and adjusting your activities and rest during that time can help, acting as the week of your period. The week following as your Follicular, the week after that as Ovulation, and the week before your break week as luteal. This will help you feel connected to your biochemistry and feel the benefits a feminine energy that comes from cycle syncing. Many women repot benefits in terms of mood management, energy, and nutrition stability from cycle syncing on contraception.

Yes. Cycle syncing is beneficial for women with conditions like PCOS, endometriosis, or fibroids. In fact it is known to help to put symptoms into remission. It is important to tailor the approach to each individual’s needs. So one to one coaching is recommended or joining our community, where I (Selina) can help give you a tailored experience.

• PCOS: Women with PCOS often experience irregular cycles. Syncing your diet and exercise with the different phases of your cycle (even if your cycle is irregular) can help stabilise hormone levels, improve insulin sensitivity, and reduce symptoms like acne and fatigue. Focusing on a diet rich in anti-inflammatory foods during the luteal phase and limiting workout intensity can help manage PCOS symptoms.
• Endometriosis & Fibroids: These conditions are linked to estrogen dominance, cycle syncing can help by supporting hormonal balance and reducing inflammation. Women with endometriosis can benefit from focusing on anti-inflammatory foods and stress-reduction practices, particularly during the luteal phase, when symptoms tend to flare up. For fibroids, optimising progesterone levels through lifestyle changes can be a supportive strategy.

Even with an irregular cycle, you can still practice cycle syncing. It will require a bit more tracking and flexibility. The key is to track your cycle as best as you can, using our "cycle tracker" in The Balance Diary community. If your cycle is highly irregular, you might not follow a perfect 28-day rhythm, but the general principles of cycle syncing can still apply.

During follicular and ovulatory phases (the first half of your cycle), focus on activities that energise and build momentum, like higher-intensity workouts and social engagements.

In the luteal phase (after ovulation), prioritise rest, grounding activities, and meals that support stable blood sugar levels (rich in magnesium, B-vitamins, and healthy fats).

Even with irregular cycles, syncing your lifestyle with the phases can help create a more consistent rhythm and support overall hormonal health. If you need more help on this, please book a free call with me (Selina) at the bottom of this webpage.

Cycle syncing is rooted in science, particularly in the research surrounding the hormonal fluctuations women experience throughout the menstrual cycle.

The four phases of the cycle, menstrual, follicular, ovulatory, and luteal, are characterised by distinct hormonal shifts (estrogen, progesterone, testosterone, etc.) that influence energy levels, metabolism, mood, and physical abilities.

By aligning your diet, exercise, and lifestyle habits with these fluctuations, you can support your body’s natural rhythm, rather than working against it.

Numerous studies support the benefits of understanding the menstrual cycle and optimising lifestyle factors in relation to it.

Despite the lack of research on this subject, cycle-syncing is based on female biochemistry, and is scientific.

Yes, you can still benefit from a cycle syncing approach during perimenopause and postmenopause, though your cycle and hormonal fluctuations will be different.

In perimenopause, your hormones (especially estrogen and progesterone) can become more erratic, and cycle syncing can help you adapt to these changes. By being mindful of your energy and stress levels, and adjusting your exercise, nutrition, and self-care based on how you feel, you can really help smooth the transition.

During perimenopause, the luteal phase (typically associated with PMS) can last much longer, so focusing on activities that reduce stress, like yoga, pilates or meditation, can be especially helpful - these call all be found in the Ebooks and Online communities available.

After menopause, when periods cease, you may not follow a traditional cycle anymore, but you can still apply cycle syncing principles by paying attention to your body’s signals (such as fluctuating energy levels or mood swings) and responding with appropriate adjustments to diet, exercise, and lifestyle.

If you have some more questions on how to navigate your cycle post menopause, please book a free call with me (Selina) at the bottom of this webpage.

Yes, cycle syncing can help with weight loss and improving fitness outcomes, especially when it comes to optimising workouts and fuelling your body correctly. With a cycle syncing approach, doing less, is actually doing more.

By exercising in tune with your cycle, your bodies nervous system is more relaxed, and the internal systems that help with fat loss, especially around the abdomen, can work properly. By eating in accordance with your cycle, you will find you experience less bloating and cravings, which can contribute to overall wellness and weight loss.

Absolutely. One of the main benefits of cycle syncing is better energy management. The hormonal fluctuations throughout your cycle directly affect how you feel physically and emotionally. By aligning your daily activities to match the natural rhythm of your body, you can optimise productivity and manage fatigue.

By listening to your body’s signals and giving yourself permission to rest during slower phases, you can improve your overall productivity without burnout. Syncing your work and personal routines with your cycle will help you feel more balanced and energised throughout the entire month, and get a lot more done.