If you’re having conversations about nutrition, movement, sleep, meditation, or even seed cycling, chances are you’ve heard the term “cycle syncing” somewhere along the line. Maybe you’ve read articles about cycle syncing workouts or syncing food with your menstrual cycle.
But for women who don’t have a consistent cycle – whether you’re menopausal, post-menopausal, or have irregular menstrual cycles – cycle syncing can feel elusive.
For those of us who don’t experience a regular menstrual cycle, a New Moon calendar can be used to sync our hormonal rhythms.
According to Dr. Mindy Pelz, women who are menopausal, postmenopausal, or have irregular cycles can use the New Moon calendar as a guide to sync their hormonal rhythms and create structure for health routines. Studies show that there is a significant relationship between the lunar cycle and women’s menstrual cycles, with synchronization actually helping to re-establish consistent menstrual cycles in women who have irregular cycles.
In Dr. Pelz’s Fast Like a Girl approach, cycle syncing is everything. Without a consistent menstrual cycle to follow, the New Moon serves as a reliable Day 1, symbolizing a fresh start and a time to set intentions. The New Moon can serve as a symbolic fresh start that mimics the estrogen-driven Power phase.
The moon moves through its phases over roughly 29 days, naturally mirroring the average menstrual cycle. When the sky goes dark during the New Moon, it represents a biological and energetic reset. Without a regular period to guide you, this lunar phase becomes your reliable starting point.
Aligning your habits with the moon creates consistency and provides structure to your fasting and feasting windows.
Instead of waiting for a period that might arrive late – or not at all – the New Moon becomes the stable Day 1 in your cycle. This consistency helps you build habits faster, and it also helps your body settle into a familiar rhythm.
Even without menstruation, your body still cycles through key hormones like estrogen, progesterone, testosterone, and cortisol. Specific fasting phases support these hormonal shifts throughout the month, and aligning with the lunar cycle can help keep you on track.
Getting quality sleep is one of the most important things you can do for your body. Cycle syncing to the New Moon can help in especially important ways for women who are menopausal, postmenopausal, or have irregular cycles.
By aligning with the moon and using fasting strategically, you can reduce cortisol spikes (the stress hormone) in the evening. This allows melatonin (your sleep hormone) to rise naturally. Cortisol dysregulation is a major reason why women wake up between 2 and 4 in the morning.
During the Nurture phase, you shift into shorter or no fasts and higher carb intake, which supports progesterone, a calming hormone that serves as a natural sleep aid.
A focus on gut healing during the early phase of the lunar cycle supports serotonin production, which is needed to make melatonin, the hormone that regulates your sleep-wake cycle.
By syncing your cycle with the New Moon and allowing your body to settle into the lunar rhythm, you might also experience:
• Reduced hot flashes & night sweats. As estrogen stabilizes, vasomotor symptoms (like night sweats) decrease.
• Better metabolic health. Hormonal fasting boosts insulin sensitivity, helping with weight management and energy regulation.
• More energy during the day. Balanced insulin and cortisol means fewer crashes.
• Fewer mood swings and anxiety. Estrogen and progesterone have powerful mood-stabilizing effects when supported at the right times.
• Digestive improvement. Fasting and ketobiotic eating in the early phase reduce bloating and support gut lining repair.
The first thing I do with clients? Build a personalized calendar. It’s a simple yet powerful way to help them reconnect with their body, their hormones, and their health. And because not everyone is ready for 1:1 coaching, I’ve created a general, practical roadmap that’s perfect for most women who want to get started.
Our printable guides offer a clear, easy-to-follow rhythm for syncing your health routine with Dr. Pelz’s proven method. Whether you’re just beginning or refining your current approach, you’ll find a structure and flow that works.
Immediate download available – start your reset today!
• Pelz, M. (2022). Fast Like a Girl: A Woman’s Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones. Carlsbad, CA: Hay House.
• Law S. P. (1986). The regulation of menstrual cycle and its relationship to the moon. Acta obstetricia et gynecologica Scandinavica, 65(1), 45–48. https://doi.org/10.3109/00016348609158228.
