The Art of Cycle Syncing l Learning to Listen to Your Physiology and Optimize Your Hormones, Energy and Resilience

Renee Belz & Lauren Sambataro

In this episode, we explore the powerful practice of cycle syncing--a method of aligning nutrition, fitness, sleep, and daily habits with the four phases of the menstrual cycle (menstrual, follicular, ovulatory, and luteal) to optimize female health and performance. Designed for women seeking better energy, hormonal balance, and productivity, this episode breaks down how to use biofeedback tools like heart rate variability (HRV) and resting heart rate (RHR) to track recovery, predict hormonal shifts, and guide training intensity. Listeners learn how to adapt their nutrition to reduce cravings and support hormonal balance, improve sleep quality by phase, and adjust their workouts to match energy availability--pushing harder in the follicular and ovulatory phases and embracing recovery in the luteal phase. The key message is clear: cycle syncing is not about restriction, but about working with your body, not against it, to unlock greater vitality, clarity, and long-term health.

SHOW NOTES:

0:39 Welcome to the show!

3:12 The Art of Cycle Syncing

6:03 Who this is for

9:15 Reducing illness & symptoms

11:16 Ancestral cycles & rhythms

13:45 Cycle Syncing basics

17:01 Data Wearables for Period tracking

20:00 Biometrics per menstrual phase

27:14 HRV & what recovery feels like

28:19 *MIMIO*

30:09 Translating HRV metrics

35:17 How to start cycle syncing

36:46 Cycle Syncing biohacks

38:02 Pairing exercise with your cycle

42:47 Pairing nutrition with your cycle

46:40 Troubleshooting your luteal phase

53:10 Cycle syncing as a guide, not a blueprint

55:50 Thanks for tuning in!

RESOURCES:

Cycle Syncing Guide

OURA Ring

Natural Cycles app

MIMO HEALTH - code: biohackerbabes

PUORI - discount code: biohackerbabes

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