Working With Your Physiology, Not Against It
Updated: Mar 2
Understanding Your Cycle
We all know the basics, period once a month, the four stages of your cycle, PMS symptoms and more. But what does it actually all mean and how can we get more in tune with our bodies? Understanding your menstrual cycle goes far beyond tracking your period once a month, your period means so much more than just fertility, women need estrogen for everything: brain function, bone density, blood, organ health, and more, our bodies are literally covered in estrogen receptors.
As our hormones shift, our bodies undergo change on a celluar level, the way you function one week will not be the same the next. So aligning your workouts and nutrition with these phases is the key to optimizing performance.
This article will guide you through the four phases of the menstrual cycle, explain how your body changes during each phase, and offer practical advice on training, nutrition, and product recommendations to support you every step of the way.
Understanding the Four Phases of Your Cycle
Your menstrual cycle typically lasts about 28 days, but anywhere between 21 and 35 days is normal. It consists of four main phases, each marked by different hormonal profiles and physiological changes:
Menstruation (Days 1-5)
Follicular Phase (Days 1-13, overlaps with menstruation)
Ovulation (Day 14, approximate)
Luteal Phase (Days 15-28)
Each phase influences your energy, mood, and how your body responds to exercise and food.
Menstruation Phase: Rest and Recovery (Days 1-5)
During menstruation, estrogen and progesterone levels are low. This phase is often associated with fatigue, cramps, and lower energy levels.
Training Tips
Focus on gentle movement like yoga, stretching, or light walking.
Avoid high-intensity workouts or heavy lifting if you feel low on energy.
Use this time for active recovery and listen to your body’s signals.
Nutrition Recommendations
Prioritize iron-rich foods such as spinach, lentils, and lean red meat to replenish iron lost during bleeding.
Include anti-inflammatory foods like turmeric, ginger, and berries to ease cramps.
Stay hydrated and consider warm herbal teas to soothe discomfort.
Product Recommendations
To reduce toxins entering the body opt for something like a menstrual cup or organic cotton tampons to reduce irritation and any harm.
To aid any cramps try this heatpack with lavender and flaxseed
Magnesium supplements may help reduce muscle tension and improve sleep quality.
Follicular Phase: Energy Builds Up (Days 6-13)
Estrogen levels start to rise, boosting your mood, energy, and cognitive function. This phase is ideal for building strength and endurance.
Training Tips
Incorporate strength training and more high intensity activity.
Try new workouts or increase weights and intensity.
Your body recovers faster, so you can push harder.
Nutrition Recommendations
Focus on complex carbohydrates like quinoa, sweet potatoes, and oats to fuel workouts.
Include protein sources such as chicken, fish, and legumes to support muscle growth.
Add plenty of fresh vegetables and fruits for antioxidants and vitamins.
Product Recommendations
Fitness trackers can help monitor your increased activity and recovery, personally I am a big fan of the Oura Ring and I wear mine everyday
Protein powders can support muscle repair, but be careful for nasty additives. I recommend this one
Adaptogenic herbs like ashwagandha may help balance energy and reduce stress.
Ovulation Phase: Peak Performance (Day 14)
Estrogen peaks just before ovulation, and progesterone begins to rise. This phase often brings the highest energy and strength levels.
Training Tips
Maximize performance with cardio, strength training, and competitive sports.
Focus on explosive movements like sprints, plyometrics, or heavy lifting.
Take advantage of improved coordination and pain tolerance.
Nutrition Recommendations
Increase carbohydrate intake to support glycogen storage and energy.
Include healthy fats like avocados, nuts, and olive oil to support hormone production.
Stay well-hydrated and consider electrolyte-rich drinks if sweating heavily.
Product Recommendations
Compression wear can support circulation during intense workouts.
Electrolyte supplements help maintain hydration and muscle function, many are too full of sugar and other additives but LMNT is a great choice.
Period tracking apps with ovulation prediction can help plan workouts and nutrition.
Luteal Phase: Focus on Recovery and Nourishment (Days 15-28)
Progesterone dominates this phase, which can cause increased body temperature, appetite, and sometimes mood changes or PMS symptoms.
Training Tips
Shift to moderate-intensity workouts such as steady-state cardio, Pilates, or moderate weight training.
Prioritize recovery with foam rolling, stretching, and rest days.
Listen to your body and reduce intensity if you experience fatigue or discomfort.
Nutrition Recommendations
Eat foods rich in magnesium (nuts, seeds, leafy greens) to ease PMS symptoms.
Include complex carbs to stabilize blood sugar and reduce cravings.
Avoid excessive caffeine and sugar, which can worsen mood swings.
Product Recommendations
Herbal teas with chamomile or peppermint can soothe digestion and calm nerves. I personally love a loose leaf tea in order to avoid microplastics from tea bags.
Supplements with vitamin B6 and magnesium may reduce PMS symptoms.
Comfortable, breathable workout clothes can help with temperature regulation.
Tracking Your Cycle for Better Results
KNOW YOUR NORMAL! It’s so important to track how your body functions from month to month so that it is clear when there is a change. Missing or irregular periods can be a serious red flag for an underlying health issue. Keep note of:
Start and end of menstruation
Mood and energy changes
Physical symptoms like cramps or breast tenderness
This awareness allows you to tailor workouts and meals to your body’s needs, improving consistency and results.
Final Thoughts
Your menstrual cycle is a powerful tool for understanding your body and optimizing your health. By aligning your workouts and nutrition with each phase, you can enhance performance, reduce discomfort, and support hormonal balance. Start by tracking your cycle, then experiment with the training and nutrition tips shared here to find what works best for you.
Remember, every woman’s cycle is unique. If you notice irregularities like missed periods, extreme pain, or severe mood changes, consult a healthcare professional to rule out underlying issues.
Embrace your cycle as a guide, not a limitation, and watch how your body responds with strength and resilience. Your period is not just about fertility, your period impacts all aspects of a women's life.
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