Evidence-based analysis disputes the cycle syncing fad - 'The data simply fails to support it'
A popular fitness trend called cycle syncing, which involves adjusting workout schedules to align with a woman's monthly menstrual cycle, has been gaining traction recently. However, a panel of experts, including an Olympic weightlifter and a renowned female endocrinology researcher, have unanimously agreed that there is not enough evidence to support the physiological aspect of this trend.
Stuart Phillips, a protein and muscle health expert and scientist, does not agree with the blanket format of cycle syncing, such as being stronger in the follicular phase and weaker in the luteal phase, and training according to that theory. He maintains that there is currently no strong scientific evidence to suggest that training or nutrition should be adapted based on a woman's menstrual cycle phases.
The four stages of a woman's cycle - luteal, follicular, menstrual, and ovulation - do not have a direct physiological effect on muscle function or physical body performance, according to current literature. Estrogen and progesterone, reproductive hormones, do not play a significant role in this regard.
Emily Campbell, a double World and Olympic medallist, bases her training on feelings month-to-month rather than a set guideline based on physiological changes. She experiences painful periods and adjusts her training and nutrition accordingly. Interestingly, Campbell hit a personal best (PB) on the first day of her cycle, demonstrating that menstruation does not necessarily prevent heavy lifting or setting new PBs.
Campbell and her coaches focus on feelings (psychology) when planning workouts, rather than a strict guideline based on physiological changes. This approach seems to work well for Campbell, as she has achieved remarkable success in her career.
Despite the lack of strong scientific evidence, some women still find benefits in cycle syncing. A PureGym study found that over three in five women had to stop exercising due to menstrual symptoms. However, exercise helps manage menstrual symptoms for seven in 10 women, and 76% find it difficult to perform the same workout during different stages. Of those who cycle sync, 43% notice improved mood, and 37% find it helps manage menstrual symptoms.
Professor Kirsty Elliot-Sale, a researcher in female endocrinology and exercise physiology, finds the available evidence to be of mixed quality. If syncing workouts, it's recommended to focus on how you feel and how you can best prepare for workouts, rather than the physical adaptations.
Experts recommend adjusting nutrition during the menstrual cycle to support hormonal balance. A diet rich in vegetables, especially cruciferous and bitter-tasting vegetables, low-fructose fruits like berries, and healthy oils can help mitigate hormone imbalances such as estrogen dominance and progesterone deficiency. Fiber and natural bitter substances also support liver and gut health, essential for estrogen detoxification.
While the physiological benefits of cycle syncing may be debatable, it's clear that menstruation does not limit exercise performance or heavy lifting capabilities, as proven by Olympic lifters like Emily Campbell. It's essential to listen to our bodies and make adjustments based on how we feel, rather than rigid guidelines.
