Your Infradian Rhythm: How To Sync With Your Cycle for Smarter Self-Care

You’ve got a built-in body clock that resets every 24 hours. But did you know there’s another one that runs on a monthly cycle – and it’s been shaping everything from your energy levels to your cravings?

It’s called the infradian rhythm, and for women with menstrual cycles, it’s the real-time driver behind those “why do I feel so different this week?” moments.

In this article, we’ll talk about what your infradian rhythm is, why honoring it matters so much, and how syncing with it can support everything from energy levels and cravings to blood sugar and immune system function.

As always, this is not medical advice and is not intended to diagnose or treat any condition. Now let’s dive in.

What Is an Infradian Rhythm?

“Circa” means “around” in Latin, and “dian” means “day,” so circadian literally translates as “around a day.” The circadian rhythm is your body’s 24-hour clock.

“Infra” means beyond, so it translates as “beyond a day.” And that’s exactly what it is: a cycle that stretches beyond the daily rhythm.

Unlike the daily rise-and-fall of circadian hormones, the infradian rhythm of the menstrual cycle unfolds over a longer period of time – typically around 28 days – and is shaped by the natural fluctuations of estrogen, progesterone, luteinizing hormone (LH), follicle-stimulating hormone (FSH) and others.

There are other infradian rhythms, such as our responses to seasonal changes in light, but for pre- and perimenopausal women, the hormonal rhythm that governs our menstrual cycle is probably the most powerful infradian cycle.

It influences:

• Metabolism and blood sugar regulation (1)(2)
• Energy and mental acuity (3)(4)
• Emotional resilience (4)
• Immune system function (5)
• Sleep quality (6)
• Cravings and food preferences (7)(8)
• Libido (9)
• Stress response (10)
• Recovery from exercise and more (11)

In short: your infradian rhythm affects how you feel on every level.

Most Health Research Is Based on Men. That’s a Problem for Women.

Unfortunately, most of our wellness advice – from productivity hacks to fitness routines to dietary trends – is based on studies done on 24-hour male hormone cycles. Before 1993, women were rarely included in clinical trials, and even today they’re still often overlooked in research. (12)

The exclusion of women in studies has led to a “male model” of medical treatment, where findings from male-only research is often generalized to women, despite significant biological and physiological differences.

Here’s why that matters: Men experience relatively stable hormone levels on a daily loop, with testosterone rising and falling like clockwork every 24 hours.

Women, on the other hand, have four distinct phases governed by fluctuating levels of estrogen, progesterone, luteinizing hormone (LH), and more. These hormonal shifts mean that women feel, perform, and recover differently throughout their cycle.

That’s why trying to force yourself into a “same every day” wellness plan often backfires. You’re doing something wrong . . . your biology is doing something right, and syncing your habits with it can unlock more ease and flow in daily life.

Meet the Four Phases of Your Cycle (a.k.a. Your Infradian Rhythm)

Throughout the month, your body flows through four distinct hormonal phases, each shaped by shifting levels of hormones that influence your mood, energy, metabolism, sleep, and even how your brain processes information.

Understanding each phase can help you adjust your daily activities to work with your body instead of pushing against it.

🩸 Menstrual Phase (Around days 1–5)

At the start of your period, estrogen and progesterone levels drop sharply. That drop – especially in estrogen – can lead to lower serotonin levels, which may affect your mood, sleep, appetite, and digestion. (13)

This is a time when you may feel introspective, fatigued, or low-energy. It’s a natural window for rest, reflection, gentle movement, and giving your body space to reset.

🌱 Follicular Phase (Around days 6–14)

After your period ends, estrogen begins to rise, and FSH helps stimulate the development of follicles in the ovaries. This hormonal lift often brings more motivation, mental clarity, and an improved mood. You may feel more resilient to stress, making this an ideal time to:

• Increase workout intensity (for example, by adding bodyweight training to your daily walk with a weighted vest)
• Tackle creative or strategic projects
• Try new things socially or professionally (14)

🌸 Ovulation (Around Day 14)

Mid-cycle, estrogen peaks, triggering a surge in LH that leads to the release of an egg. Many women notice a boost in energy, confidence, and verbal fluency during this time. You might feel more outgoing, socially connected, or at ease in communication-heavy environments.

This is your body’s fertile window – and whether or not you’re trying to conceive, you may feel naturally more radiant.

🌙 Luteal Phase (Around days 15–28)

After ovulation, progesterone rises, bringing a more grounded, inward-focused energy. It’s a great time for finishing projects, organizing spaces, and checking things off your list – particularly the behind-the-scenes kind.

It’s also the phase where cravings, PMS symptoms, and blood sugar dips are more likely to show up – especially if stress has been high and cortisol levels are elevated. Supporting this phase with balanced meals, gentle movement, and extra rest can go a long way in smoothing out the transition back to menstruation.

Why It Matters (Especially If You’re in Perimenopause)

Even if your cycle is irregular or changing due to perimenopause, your infradian rhythm still influences how your body responds to food, stress, sleep, and movement.

Supporting your natural rhythm through these transitions can often ease symptoms like:

• Mood swings and irritability
• Sleep challenges
• Fatigue and brain fog
• Cravings
• Feelings of overwhelm

How To Work With Your Infradian Rhythm

Here are some ways to honor your cycle and reduce the friction between your body and your lifestyle:

1. Cycle-Sync Your Workouts

In the follicular and ovulation phases, you may feel amazing doing HIIT, strength training, or sprinting. During your luteal and menstrual phases, opt for gentler movement – think walking, Pilates, yoga, or stretching.

2. Adjust Your Nutrition

Your metabolism speeds up in the luteal phase, which is why hunger and cravings often spike. (15) Don’t ignore them—honor them with balanced meals that include protein, healthy fat, and fiber. This supports blood sugar, mood, and progesterone production.

Some women also find seed cycling helpful—eating flax and pumpkin seeds in the first half of the cycle and sunflower and sesame in the second. While evidence is limited, many report improved PMS symptoms and cycle regularity. (Want a “How To” guide for seed cycling? Leave a comment and let me know.)

3. Rethink Productivity

The idea that you should feel the same every day isn’t just unrealistic – it’s unsustainable. You might find your creativity and planning thrive in the follicular phase, while the luteal phase is better for task execution and wrapping up projects. Use that rhythm to your advantage.

4. Prioritize Sleep

If you’ve ever tossed and turned in the week before and during your period, you’re not alone. Fluctuating levels of estrogen and progesterone during the luteal and menstrual phases can interfere with melatonin production and alter your brain’s sleep architecture. (16)

A 2018 review confirms that many women report poorer sleep quality during the late luteal (premenstrual) phase and menstruation, especially women experiencing PMS or menstrual cramps. Self-reported sleep disturbances are most common in these phases. (17)

Studies also show that during the luteal phase, REM sleep—the deep, dream-rich stage of restorative sleep—often decreases while light sleep stages increase. (18)

If restorative sleep feels harder to come by during these phases, it’s not necessarily a sign that you’ve fallen off track – it could be a biological signal that your body needs more intentional rest and relaxation. Building in extra time to wind down can make a meaningful difference.

Here’s how to optimize your biology for sleep, and here’s the science behind creating a cozy sleep space that supports deep rest.

You’re Not Inconsistent – You’re Rhythmic

The more we understand infradian rhythms, the more obvious it becomes: health strategies built on male-centered research weren’t designed with our biology in mind.

You’re wired for cycles, for shifts, for seasons. And when you honor those rhythms instead of trying to “push through,” everything gets easier – your energy, your focus, your emotional well-being.

Your infradian rhythm isn’t something to fix or fight. The more you work with it, the more life works with you.

Looking for more support?

If you feel like you’ve tried every health trend out there and aren’t experiencing the changes you’re hoping for, let’s work together to create a customized approach just for you.

As a Functional Diagnostic Nutrition Practitioner (FDN-P), I use in-depth functional lab testing with lifestyle changes to help women identify and resolve roadblocks to healing.

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Sources

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