The science of exercise isn't built for women.
It's time that changed.
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"Only 6% of sports science research focuses exclusively on women."
The rest was built on male bodies, and applied to ours.
The training plans you've followed, the fuelling strategies you've been given, the recovery windows you've been prescribed. All built on male biology.
Not just suboptimal. For many women, actively harmful. Disrupting the very hormones that help you perform.
As Dr. Stacey Sims puts it: women aren't small men. SYNC exists to give you the science that was always meant for you.
(and we wouldn't hear the end of it...)
So we built SYNC, because understanding your cycle isn't a wellness trend, it's a necessity.
Your cycle can boost your performance.
You just need to know how to use it.
Oestrogen and progesterone are at their lowest. Inflammation is naturally higher. Gentle movement and prioritising sleep are your best performance tools right now.
Rising oestrogen improves muscle recovery and pain tolerance. Strength and power are peaking. This is your window for max effort.
Peak energy. Peak coordination. Slightly higher ligament injury risk, so warm up well. The best time to race, compete, or go after something that matters.
Core temp rises. Perceived effort increases. Fuel more, rest more. Working with progesterone is not weakness. It's intelligence.
Everything we share is grounded in peer-reviewed research on female physiology. No bro-science. No watered-down wellness content.
Your training, nutrition, and recovery advice shifts with your hormones. Because the same session hits differently on day 5 vs day 20.
We're not here to sanitise this. Periods, hormones, cycle phases. The most powerful performance tool you have.
Mood, energy, training, nutrition, supplements and recovery mapped across all four phases of your cycle.
All three hormones are at their lowest. Expect:
This is your rest and recovery window:
Replace what you're losing and fight inflammation:
This is not the time to push through. Rest is productive. The fitter you are, the more you need intentional deloads. Think of menstruation as your body's built-in recovery week. Use it wisely and you'll come back stronger in the follicular phase.
This is your performance window. Go hard:
This is your green light window. The combination of rising estrogen and testosterone makes this the optimal time for strength gains, skill acquisition and pushing limits. If you're going to test a 1RM or enter a competition, aim for late follicular or early ovulatory.
Peak performance window. Compete and push limits:
Peak estrogen and testosterone make this a short but powerful window. Schedule your biggest training sessions, races or presentations here. But be mindful of joint stability as studies show ACL injury risk is 3 to 6x higher around ovulation due to estrogen's effect on ligament laxity. Warm up properly and focus on controlled landings.
Pull back intensity and focus on steady, strategic work:
The luteal phase is where most women feel they're "failing" at fitness. You're not. Your progesterone is peaking, your metabolic rate is higher, and your body is prioritising survival over performance. Eat more, train gentler and sleep longer. This is where the SYNC SHIELD Moon Milk formula was designed to help with magnesium, curcumin and ginger to fight inflammation and support calm.
The final week before your period is when PMS symptoms peak. Both estrogen and progesterone crash simultaneously, triggering the strongest mood, energy and physical shifts of the entire cycle.
Read: Why the Last Week Hits DifferentShort, sourced, and actually applicable to your body.
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Read → Cycle HealthA missing period is your body sounding an alarm. Here's what actually happens, and why it's not the win it sounds like.
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Read →Cycle synced training tips, the research that actually applies to you, and the stuff no one else is talking about.
No spam. Just science. Unsubscribe anytime.