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Cycle Syncing Reshapes Women’s Fitness and Nutrition

Womens Journal Staff 2 on January 28, 2026

Cycle syncing is a method that aligns physical activity and nutrition with the phases of the menstrual cycle. The idea is rooted in the understanding that hormone levels fluctuate throughout the month, affecting energy, mood, metabolism, and recovery. By adjusting workouts and meals to match these shifts, women may find it easier to maintain consistency, reduce fatigue, and support overall wellness.

The menstrual cycle typically spans around 28 days and includes four phases: menstrual, follicular, ovulatory, and luteal. Each phase brings changes in estrogen and progesterone levels, which can influence how the body responds to exercise and food. Instead of pushing through a workout that feels unusually draining or sticking to a rigid meal plan that doesn’t feel right, cycle syncing encourages a more responsive and intuitive approach.

For those who have felt frustrated by fluctuating energy levels or unexplained changes in performance, cycle syncing offers a framework that acknowledges these shifts rather than ignoring them. It doesn’t promise perfection, but it does provide a way to work with the body rather than against it.

How Do Hormonal Phases Affect Women’s Fitness Goals?

During the menstrual phase, energy tends to be lower. This is when the body is shedding the uterine lining, and hormone levels are at their lowest. Many women find that gentle movement like walking or stretching feels more manageable than high-intensity workouts. Pushing through intense routines during this time may lead to slower recovery or increased fatigue.

The follicular phase follows, and estrogen begins to rise. This often brings a boost in energy and motivation. Strength training, cardio, and new fitness challenges may feel more achievable. Muscles may recover faster, and endurance can improve. This phase is often considered ideal for building momentum in a fitness routine.

The ovulatory phase is short but powerful. Estrogen peaks, and some women experience increased confidence and physical strength. This can be a good time for high-intensity workouts or group activities. However, joint stability may be reduced, so injury prevention becomes important.

The luteal phase is marked by rising progesterone and a gradual dip in energy. Bloating, mood changes, and cravings may appear. Workouts might feel harder, and recovery may take longer. Lower-impact activities and more rest can help maintain consistency without burnout. Nutrition also plays a key role here, as the body may need more complex carbohydrates and magnesium-rich foods to support hormonal balance.

Understanding these phases doesn’t mean every cycle will follow the same pattern. Stress, sleep, and other factors can influence how the body responds. But having a general guide allows for more flexibility and self-awareness.

Can Nutrition Be Tailored to Support Cycle Syncing?

Nutrition is a central part of cycle syncing. Just as workouts can be adjusted, meals can be planned to support hormonal changes. During the menstrual phase, iron-rich foods may help replenish what’s lost. Warm, comforting meals often feel better than cold or raw options.

In the follicular phase, lighter meals with fresh vegetables, lean proteins, and whole grains can match the body’s increased energy. Estrogen supports insulin sensitivity, so the body may handle carbohydrates more efficiently.

The ovulatory phase benefits from anti-inflammatory foods and hydration. Since estrogen is at its peak, supporting liver function with cruciferous vegetables may help with hormone metabolism.

During the luteal phase, cravings for sweets or salty snacks may increase. Instead of resisting these signals, cycle syncing encourages choosing nutrient-dense options that satisfy without causing blood sugar spikes. Foods rich in magnesium, B vitamins, and fiber can ease bloating and mood swings.

This approach doesn’t require strict calorie counting or elimination diets. It’s about listening to the body and offering what it needs at each stage. For those who’ve struggled with rigid meal plans that ignore hormonal shifts, cycle syncing can feel more sustainable and less punishing.

Is Cycle Syncing Backed by Science or Just a Trend?

Cycle syncing is supported by research on hormonal fluctuations and their impact on metabolism, energy, and recovery. Studies have shown that estrogen and progesterone influence everything from muscle growth to insulin sensitivity. While more research is needed to fine-tune recommendations, the foundational science is well-established.

Cycle Syncing Reshapes Women’s Fitness and Nutrition

Photo Credit: Unsplash.com

Athletes and fitness professionals have long recognized the importance of hormonal phases in training. Some programs now incorporate cycle syncing principles into coaching, especially for women who experience significant changes throughout their cycle.

It’s important to note that not all bodies respond the same way. Some women may feel energized during menstruation, while others need rest. Cycle syncing is not a rigid formula but a flexible guide. It encourages observation, adjustment, and patience.

For those managing irregular cycles or hormonal conditions, cycle syncing may require additional support or medical guidance. But even small adjustments, like shifting workout intensity or choosing different meals, can make a noticeable difference.

How Can Women Start Integrating Cycle Syncing Into Daily Life?

Starting with awareness is often the most helpful step. Tracking the menstrual cycle and noting changes in energy, mood, and appetite can reveal patterns over time. From there, small shifts in fitness and nutrition can be tested and refined.

Some women use apps or journals to monitor their cycle and plan workouts accordingly. Others prefer a more intuitive approach, adjusting based on how they feel each day. There’s no single method that works for everyone.

Cycle syncing doesn’t require perfection or complete overhaul. It’s about creating space for the body’s natural rhythms and responding with care. For those who’ve felt discouraged by inconsistent progress or unexplained fatigue, this method offers a way to reconnect with physical and emotional needs.

It’s also worth noting that cycle syncing can support mental wellness. By acknowledging hormonal shifts, women may feel less pressure to perform at the same level every day. This can reduce guilt, improve self-compassion, and support long-term consistency.

Cycle syncing is not a trend or a quick fix. It’s a thoughtful approach to women’s fitness and nutrition that respects the body’s natural rhythms. By aligning movement and meals with hormonal phases, women may find more balance, better recovery, and a deeper sense of connection to their health.

Rebecca Davis: From Resilience to Wellness: A Woman’s Journey to Empowerment

Women's Journal Staff on January 28, 2026

At 53, Rebecca Davis knows firsthand what it means to reinvent yourself. The owner and CEO of Platinum Wellness Spa in Conyers, Georgia, Rebecca’s journey has been defined by resilience, determination, and an unwavering commitment to herself and her family.

Born in El Paso, Texas, and raised in Albuquerque, New Mexico, Rebecca spent her early years navigating life as a Black girl in predominantly white communities. That perspective shifted dramatically when she moved to Richmond, Virginia, for her senior year of high school. “It was there I really learned what it meant to be a Black woman,” she recalls. “Moving from a city that was 1% Black to the capital of the Confederacy was a culture shock, but it shaped my sense of self.”

After high school, Rebecca attended James Madison University in Harrisonburg, Virginia, but had to leave after one year due to financial constraints. Life moved quickly from there: at 22, she became a single mother to her daughter, Maiesha, while navigating the challenges of an abusive relationship. Determined to find safety and stability, Rebecca moved to Georgia, where she lived with her cousin and began building a new life.

In Georgia, Rebecca pursued certification in medical assisting from Gwinnett College of Business, launching a career that spanned more than a decade in various physician offices. Along the way, she grew her family with two more children: Mykela, now a medical student, and Michael, pursuing his career in Denver.

In 2003, she met Don Davis, whose entrepreneurial spirit inspired a partnership that would change both of their lives. Together, they built a non-emergency medical transportation company from the ground up, growing it from a single vehicle to a fleet of 22 across Georgia. By 2018, they sold the company and enjoyed a brief retirement, but the couple quickly discovered that a life without purpose was unfulfilling.

Never ones to sit still, Rebecca and Don opened a mechanic shop in Conyers in 2020, right in the midst of the pandemic. While the shop was successful, they were drawn to a new vision: a sanctuary for wellness. In December 2022, Platinum Wellness Spa opened its doors as Platinum Beauty Bar & Spa, after a year-and-a-half renovation of their Parker Road property. By 2024, they rebranded it as Platinum Wellness Spa, evolving it into a full wellness retreat for body, mind, and spirit.

Rebecca’s philosophy is rooted in inclusivity and holistic care. “Our passion is for our people, whether that’s women, Black people, or simply the human race,” she says. “We all go through so much every day. Wellness, relaxation, and rejuvenation are not luxuries; they are necessities.”

Platinum Wellness Spa offers a comprehensive range of services, from skincare treatments to holistic wellness therapies, and Rebecca has built a team of 25 professionals who share her vision. Expansion plans include a restaurant on-site, a pool for next summer, and additional property acquisitions to grow the retreat experience even further.

Rebecca’s journey, from a young woman overcoming financial struggles and single parenthood to a thriving entrepreneur, illustrates the power of resilience, self-belief, and purpose-driven work. She credits her successes not just to business acumen, but to the lessons learned through adversity: the importance of family, perseverance, and the courage to embrace change.

Through Platinum Wellness Spa, Rebecca has created more than a business; she has created a haven where others can restore balance, find peace, and feel empowered. For Rebecca Davis, the path to wellness was paved with challenges, but it has also become her mission: to ensure that others can experience the same sense of renewal, hope, and strength that has defined her own remarkable journey.

Trauma Educator and Author Lauren Tobey: Why Feeling ‘Stuck’ Is Often Part of Healing

Women's Journal Staff on January 28, 2026

By: Sarah Summer

By any visible measure, many women appear to be doing fine. They’re competent at work. They show up for their families. They keep moving. And yet, quietly, a different experience unfolds underneath that surface.

Burnout that doesn’t lift. Emotional exhaustion that returns. Familiar patterns that resurface just when things seemed to be improving.

For trauma-informed educator and author Lauren Tobey, this experience isn’t a mystery or a personal shortcoming. It’s a misunderstanding of how recovery actually works.

“Change isn’t linear,” Tobey says. “It’s a spiral.”

Tobey’s work focuses on trauma and nervous system adaptation, particularly among high-functioning women who feel confused by the idea that healing should move forward cleanly and permanently. She challenges the cultural expectation that insight, time, or effort should result in steady progress, and instead offers a framework that explains why people often revisit the same internal terrain again and again.

Rather than seeing those returns as regression, Tobey names them as integration.

“The fire wasn’t my ending. It was my becoming,” she writes, describing the personal experience that ultimately led her to develop what she calls the Spiral Framework.

Trauma as Adaptation, Not Failure

Central to Tobey’s work is reframing trauma responses as intelligent adaptations rather than personal flaws. Patterns such as shutdown, over-functioning, control, and emotional numbness are often labeled as problems to fix. Tobey sees them differently.

“You don’t need fixing,” she says. “You need understanding.”

According to Tobey, trauma reshapes the nervous system in ways that prioritize survival over comfort or connection. When safety is uncertain or prolonged stress is present, the body adapts. Those adaptations don’t disappear simply because circumstances improve or insight is gained.

“If your body remembers it, it counts,” she says.

This perspective resonates strongly with women who have done everything they were told should work, therapy, self-reflection, rest, yet still find themselves cycling through familiar emotional states. Tobey emphasizes that these cycles are not signs of failure, but signals of capacity changing over time.

Tobey’s Spiral Framework offers language for experiences that many people recognize but struggle to articulate. Rather than dividing recovery into “before” and “after,” the framework describes four recurring states: Ashes, Ember, Flame, and Rise.

Ashes reflect numb survival. Ember carries restless, anxious energy. Flame shows up as overdrive, often leading to burnout. Rise brings a sense of alignment and relief—until the spiral begins again.

“These returns are not signs of regression,” Tobey explains. “They’re moments of integration that occur as capacity and awareness increase.”

By naming these stages, Tobey helps people orient themselves without shame. The goal isn’t to escape the spiral, but to move through it with clarity.

Much of Tobey’s work centers on women who are perceived as strong, capable, and self-sufficient—often to their own detriment.

“I see women who look fine and feel nothing,” she says. “For the ones called ‘strong’ while they’re exhausted.”

These women are often overlooked in conversations about trauma because they continue to perform. Tobey argues that high functioning can mask profound nervous system strain and that being praised for resilience can delay recognition of what’s actually happening internally.

Her message pushes back against the idea that suffering must look dramatic to be real.

“You don’t need permission to call it trauma,” she says. “You don’t need proof it was ‘bad enough.’”

Tobey is careful to distinguish her work from motivational or bypass-oriented wellness messaging. She does not promise quick fixes or permanent resolution. Instead, she focuses on accuracy.

“Rest didn’t touch it. Yoga didn’t touch it,” she writes of her own experience during a period of profound nervous system overload. “What I needed wasn’t more self-care. I needed to understand my nervous system.”

This emphasis on understanding rather than optimization is part of what makes her work resonate with readers who are weary of being told to try harder or think differently.

Tobey’s perspective is informed by both lived experience and formal training. She holds a B.S. in Psychology and an M.A. in Adult Learning and Development, as well as trauma-informed coaching certifications and NLP training. But she is clear about how the work originated.

“I built the Spiral Framework by walking this path myself,” she says, “then earning the certifications to understand the science behind what I experienced.”

That combination allows her to bridge personal insight with nervous system literacy, offering explanations that feel grounded rather than abstract.

A Different Way Forward

At the heart of Tobey’s work is a refusal to erase what people have survived in the name of progress.

“Recovery is a process of return, recognition, and increasing capacity,” she explains. It’s not about starting over, but about moving forward without denying the body’s history.

Her forthcoming book, Spiraling Into Control, expands on these ideas, offering language for experiences that many people carry silently. It speaks to those who have been told they should be past it by now—and who know, deep down, that something about that expectation doesn’t fit.

For Tobey, clarity is the intervention.

“I see you. I believe you,” she says. “There is a path forward.”

Not a straight one—but a human one.

 

Disclaimer: This article is for informational and educational purposes only and is not intended to provide medical, psychological, or therapeutic advice. The perspectives shared reflect personal experiences and professional insights and should not be considered a substitute for diagnosis, treatment, or care from a qualified healthcare or mental health professional. Readers are encouraged to seek appropriate professional guidance for their individual needs.

Resurrecting the Heart: How Gretel Timan Healed Her Past to Empower a New Generation of Women

Women's Journal Staff on January 28, 2026

By: Joshua Smith

What does it take to find your voice when the world has spent twenty years telling you to stay silent? How does a person begin to speak when their formative years were defined by the crushing weight of institutional fear? For Gretel Timan, the answer lay in the simple but revolutionary act of picking up a pen, a piece of paper, and finding the courage to face a childhood defined by unimaginable tension. This was a world where a mother’s deep-seated trauma could lead to a kitchen knife at the throat over something as trivial as a forgotten grocery item. In her searingly personal memoir, A World Gone Mad, Gretel explores the deep, often invisible scars that war and dictatorship leave on the female soul.

Gretel’s journey is a masterclass in resilience and the enduring strength of the feminine spirit. As a young woman in East Germany, she was branded with the label of a “capitalist’s daughter”—a dangerous designation that made her a constant target for discrimination and state-sponsored alienation. She grew up in a world where even the most basic human connections were monitored; “friendship” was a political mandate and trust was a luxury that simply no one could afford. In this grey landscape of conformity, individual identity was seen as a threat to the collective.

Yet, inside her, a “butterfly” was waiting to emerge. This wasn’t just a metaphor for change; it was a survival mechanism—a tiny, flickering light of selfhood that the regimes could not quite extinguish. This article explores the feminine side of survival, focusing on the quiet strength required to maintain one’s humanity when the world demands you become a machine. Gretel speaks movingly of the women who were silenced by the machinery of history—like Undine, whose tragic end in the Baltic Sea became a haunting catalyst for Gretel’s own writing. “I had to tell her story because no one else would,” Gretel says, emphasizing the duty she feels to be a witness for those who were erased.

It’s a powerful reminder that women often carry the emotional history of a nation on their shoulders, absorbing the shocks of conflict in ways that are rarely recorded in textbooks. Now, as a woman who describes herself as “the child she never was,” Gretel is finally finding joy in the small but significant things: the “smiles that come from the eyes” and the transcending, vibrant beauty of the North Carolina landscape. She has moved from a world of grey suspicion to a life of Technicolor freedom.

She teaches us that healing isn’t about simply forgetting the darkness; it’s about reclaiming your narrative and refusing to let your trauma have the final word. Her book is a clarion call to every woman who has faced trauma, navigated toxic environments, or felt marginalized by circumstances beyond her control. It’s a story of finding the sun after a lifetime in the shade, proving that our past doesn’t have to be a prison—it can be the rich, albeit painful, soil from which we grow into something beautiful and free.

In today’s fast-paced and often fractured world, Gretel’s message of self-reclamation is more relevant than ever. She proves that even after decades of being told who you are by others, you still have the power to define yourself. By sharing her story, she empowers a new generation of women to look at their own scars not as marks of shame, but as evidence of their survival and their strength. Gretel Timan didn’t just survive a world gone mad; she thrived despite it, and in doing so, she has provided a roadmap for others to find their own “butterfly” wings and take flight.

Understanding Student Burnout: How Swoon Learning Is Helping Students Overcome Exhaustion

Women's Journal Staff on January 28, 2026

Students across middle and high schools are hitting a breaking point, not because they lack motivation or discipline, but because they are overwhelmed. Burnout, once discussed primarily in the context of adult work culture, has become a defining challenge for today’s adolescents. Yet the symptoms are frequently misunderstood as laziness, defiance, or apathy. Parents and educators see missing homework, short tempers, slipping grades, or a sudden loss of interest and assume students simply aren’t trying.

The reality is far more complex.

Burnout emerges when emotional, mental, and physical demands consistently exceed a student’s capacity to cope. For many teenagers, that threshold is crossed long before anyone notices. Emotional exhaustion shows up first: students feel drained, easily frustrated, and unable to reset between activities. Detachment follows when once-engaged learners become withdrawn, cynical, or indifferent about schoolwork. Performance drops despite effort. Irritability rises. These patterns are not signs of character flaws; they are red flags that a student’s internal systems are overloaded.

The pressure students face today is unprecedented.

Middle and high schoolers juggle academic workloads that often match collegiate intensity. Many carry multiple AP or honors classes, hours of nightly homework, test prep, sports commitments, social obligations, part-time jobs, and digital distractions that compete for attention around the clock. Standardized testing seasons amplify stress. Social media adds a layer of comparison and performance anxiety that previous generations never encountered. When these demands accumulate with little downtime or support, burnout becomes almost inevitable.

A major misconception is that burnout only affects students who fall behind. In reality, high achievers are often the most susceptible. Their work ethic masks warning signs until exhaustion becomes severe. They push through fatigue, minimize their stress, and set ambitious expectations they feel unable to meet. Without intervention, burnout can spiral into chronic stress, anxiety, and long-term academic disengagement, obstacles that can follow students into college and adulthood.

This crisis is precisely what Swoon Learning, a Bay Area-based academic coaching company, has been addressing through its unique model. Founded by Carla Bayot and Cory Borman. Swoon Learning redefines tutoring by pairing academic support with executive function development and holistic skill-building. The goal is not just improved grades, but healthier, more balanced students who can navigate demanding schedules without collapsing under pressure.

Bayot and Borman’s backgrounds give them an unusually broad perspective on student burnout. Their individual paths, spanning engineering at Apple and NASA, educational product development at Pearson, autism services, online tutoring, and cognitive behavioral therapy, shape their understanding of how students learn and why they struggle.

Borman’s personal experience with ADD fuels Swoon Learning’s mission to build learning systems that work for neurodivergent and neurotypical students alike. His technology and CBT expertise complement Bayot’s deep experience as a tutor and engineer who has spent years helping students find clarity amid academic chaos. Together, they designed Swoon Learning as a human-centered alternative to traditional tutoring, a model that recognizes burnout as a systemic issue, not a personal failure.

Their Academic Coaches focus on practical, sustainable strategies that ease overload. Students learn time management systems, study planning techniques, and ways to break assignments into manageable steps. Coaches help them build weekly routines, reduce procrastination, track deadlines, and create balance between academics, sports, and personal life. These skills lighten the cognitive load that often triggers burnout.

For parents seeking to support burnt-out teens without adding pressure, experts recommend several strategies:

  • Normalize rest as part of academic success, not a reward for it
  • Reduce unnecessary commitments to create white space in the schedule
  • Encourage digital boundaries to protect attention spans and sleep
  • Help students prioritize tasks rather than attempting everything at once
  • Provide emotional validation that burnout is real, not an excuse
  • Consider academic coaching for structured support and accountability

Intervening early is critical. Burnout left unaddressed can affect college readiness, mental health, and long-term confidence. Students who feel overwhelmed today may enter adulthood believing they are incapable, when the truth is they were simply overstretched.

Swoon Learning’s philosophy emphasizes human connection as the antidote to the pressures students face. A skilled educator, they argue, does more than review homework; they teach students how to navigate life. Technology may assist learning, but it cannot replace the encouragement, empathy, and insight that help students rebuild resilience.

The conversation about student burnout is long overdue. What looks like laziness is often exhaustion. What appears to be disinterest may be a cry for support. Burnout is a systemic issue shaped by the environments students navigate, not a reflection of their character.

Supporting students means recognizing the load they carry and offering tools that strengthen them rather than judge them. With the right guidance, students don’t simply recover but also rediscover the joy of learning.

Laurel Seager: Thoughtful Precision, Creative Restraint, and a Client First Approach at Craft Collective Salon Group

Women's Journal Staff on January 28, 2026

By: Violet Ramsey

A Stylist Defined by Intention and Care

Laurel Seager brings a calm, intentional approach to hairstyling that emphasizes balance, clarity, and long-term results. As a stylist at Craft Collective Salon Group, her work reflects a belief that great hair should feel effortless, polished, and aligned with the client’s everyday life rather than overly styled or trend dependent.

Laurel’s philosophy centers on thoughtful execution. Every decision behind the chair is guided by what will serve the client best, both immediately and over time. This approach has helped her build strong, trust-based relationships with clients who value consistency and care.

Entering the Industry With a Focus on Fundamentals

Laurel’s path into the hair industry was shaped by a desire to master the fundamentals before pursuing creative complexity. Early in her education, she focused on cutting structure, color placement, and understanding hair behavior.

By investing in technical foundations, Laurel developed the confidence to adapt her work to a wide range of hair types and personal styles. This disciplined approach allows her to deliver consistent, high-quality results while remaining flexible and responsive to individual client needs.

Her work reflects patience, preparation, and respect for the craft.

A Consultation Process Built on Listening and Trust

Consultation is central to Laurel’s client experience. Each appointment begins with a focused conversation designed to understand the client’s goals, lifestyle, and maintenance preferences.

Laurel listens carefully and provides guidance that is honest and realistic. She explains options clearly, discusses long-term considerations, and helps clients choose solutions that feel achievable and sustainable. Clients appreciate her transparent communication and collaborative mindset.

This process ensures alignment and confidence throughout the service.

Commitment to Hair Health and Longevity

Hair health plays an essential role in Laurel’s philosophy. Color services are approached strategically, with careful attention to maintaining integrity and strength. She avoids unnecessary processing and prioritizes techniques that support durability and manageability over time.

Education is an important part of her work. Laurel shares guidance on at-home care and maintenance, helping clients protect their hair and extend the life of their results between visits.

This long-term focus aligns closely with Craft Collective Salon Group’s commitment to responsible, sustainable beauty.

The Experience in Her Chair

Clients often describe time in Laurel’s chair as calm, reassuring, and focused. Her presence is steady and attentive, creating an environment where clients feel comfortable asking questions and sharing feedback.

Appointments are paced intentionally, allowing space for thoughtful execution without feeling rushed. Laurel believes the salon experience should feel supportive and positive, and she works to create that atmosphere with every service.

Growing Within the Craft Collective Salon Group Community

Craft Collective Salon Group’s collaborative culture supports Laurel’s continued growth. Being part of a salon that values education, shared learning, and professional development allows her to refine her skills while staying inspired.

The environment encourages collaboration over competition, reinforcing Laurel’s belief that excellence is built through community and shared standards.

Consistency as the Foundation of Trust

Consistency defines Laurel’s professional reputation. Clients know they can expect clear communication, thoughtful recommendations, and results that align with the consultation each time they book.

She understands that trust is built appointment by appointment and treats every visit as an opportunity to reinforce that trust through care and preparation.

Looking Ahead With Intention

As Laurel continues her career at Craft Collective Salon Group, her focus remains on refinement, education, and strengthening long-term client relationships. She is committed to delivering work that feels timeless, well executed, and aligned with each client’s needs.

Her approach reflects a grounded, professional vision of hairstyling built around care, consistency, and connection.

A Stylist Known for Thoughtful Precision and Care

Laurel Seager represents the kind of stylist clients seek out for dependable results, honest communication, and a calm, intentional approach to hair. Her work reflects a dedication to craft that prioritizes longevity, trust, and client confidence.

To learn more about Laurel Seager or book an appointment, visit her profile at Meet the Team page.