The Infradian Rhythm – Your Blueprint for a Better Cycle

Turns out, women have more than one internal clock. 

Ladies, your circadian rhythm has company. Wait, what’s the circadian rhythm, again? Glad you asked!

The circadian rhythm is our 24-hour clock, which carries out important functions and behaviors of the body. Circadian rhythms govern many essential biological processes including metabolism, cleaning and clearing redundant cellular components (autophagy), emotions, wake/asleep, body temperature, immune function, insulin sensitivity, and hormone production (Ballantyne, 2017).

It’s a very important, well-known cycle, and is something both men and women experience. It, however, isn’t the only innate clock women have.

I’m intrigued, go on.

Let me introduce you to the infradian rhythm. I know, it sounds like something straight out of Star Wars! Alas, it’s not. The infradian rhythm is a 28-day cycle that regulates the menstrual cycle (Vitti, 2020). Hence, specific to women only. Like the circadian rhythm, the infradian rhythm plays a crucial role in the female body.

According to Alisa Vitti, who is an author, women’s hormones expert, and founder of FloLiving, the infradian rhythm affects six different systems of the body.

1. Brain

2. Metabolism

3. Immune system

4. Microbiome

5. Stress response system

6. Reproductive system 

As you can see, the infradian rhythm is important. Yet, we know very little of it. This is due to the majority of studies being conducted with men and researchers believing the female cycle is too complicated to work with due to hormone fluctuation. Yes, you heard that right. Let’s hope there are more courageous, patient, determined researchers out there that are willing to dive deeper into understanding the infradian rhythm.

Until then, we will work with what we do know!

Let's take it back to the 5th grade (or was it earlier?) when we learned about the female cycle. The female body moves through four different cycles, which the infradian rhythm governs. Here’s a refresher –

• Phase 1: Follicular (the 7 to 10 days after your period)

• Phase 2: Ovulatory (the 3 to 4 days in the middle of your cycle)

• Phase 3: Luteal (the 10 to 14 days between ovulation and your period)

• Phase 4: Menstrual (the 3 to 7 days of your period)

During each cycle, the body is shifting things like energy levels, body temperature, metabolism, cortisol levels, sleep quality, and so forth. You may notice, for example, that you sleep better during certain phases of your cycles over others or your skin is more glowing. There’s reason for that, which I will discuss in more depth in this month’s posts.

Something to note is that the infradian rhythm works in tandem with the circadian rhythm. They essentially dance with one another. It’s important to note that if the circadian rhythm is misaligned, it’s going to affect the infradian rhythm and vice versa. Disruption of circadian rhythms is associated with disturbances in menstrual function (Baker & Driver, 2007).

I’ve experience first-hand the misalignment of a circadian rhythm on my health journey, and it vastly affected my cycle. What to do? Vitti claims that “using phase-based self-care not only supports your month-long hormone cycle but also your 24-hour sleep-wake cycle” (Vitti, 2020). Roger that. 

So, how do you do that? Cue – cycle syncing. This is not the same as seed cycling. Cycle syncing is a curated way to work with the menstrual cycle when it comes to what you eat, how you exercise, productivity, sex drive, supplements, etc. Instead of eating the same thing all the time or doing the same kind of workouts and intensity or trying to crank out a project when your focus is at an all-time low, you follow a rhythm that is supportive of your menstrual cycle, which in turn is supportive of things like your energy levels, metabolism, and focus.

Now we’re talking! 

Cycle syncing is a powerful tool to help you be more loving to yourself during your cycle + be more in tune with your body because you're learning to understand what goes on during each cycle and how best to support it.

Here's the bit I'm really excited to share – I am dedicating this month’s blog posts to cycle syncing with the hope you’ll feel more educated on your cycle and empowered as a woman. You’ll learn things like how to curb food cravings and support your hunger levels, how to support your cortisol levels with the kind of movement your body needs, and how to plan out your schedule for increased productivity and focus.

It’s good stuff, ladies.

Here’s the layout for the month –

• Cycle syncing with food (next week’s post!)

• Cycle syncing your exercise

• Cycle syncing for productivity

I also highly recommend checking out Alisa Vitti’s books and her app, MyFlo. She has a wealth of information on the female cycle and hormones.

Fact – PMS is not normal. You can, with intention, learn how to work with your cycle, instead of against it. Your menstrual cycle does not need to control you. Go ahead, let out that deep sigh of relief. 

In time, you’ll build a better relationship with your cycle and how to move in tandem with it so you can live your life more freely with love and peace.

That, my sisters, sounds like good stuff to me.

Sources:

Baker FC and Driver HS. Circadian rhythms, sleep, and the menstrual cycle. Sleep Medicine. 2007;8(6):613–22. https://doi.org/10.1016/j.sleep.2006.09.011

Ballantyne, S. (2017). Paleo Principles. Las Vegas, NV: Victory Belt Publishing.

National Institute of General Medical Sciences. (2020). Circadian Rhythms. Retrieved from https://nigms.nih.gov/education/fact-sheets/Pages/Circadian-Rhythms.aspx

Vitti, A. (2020). Infradian Rhythm: Your Guide to a Perfect Cycle. Retrieved from https://www.floliving.com/infradian-rhythm/