Ladies, let’s talk about that time of the month...
Or as Coach Alexa likes to call it… “shark week.”
Ever wonder why we feel bloated, irritated, low energy, and crave sugary or processed foods during our period?
Want to understand how you can work WITH your female physiology (so you can feel and look better) instead of against it?
If so, read on.
Understanding Your Menstrual Cycle
First, let’s cover the different phases of your menstrual cycle.
For most women, a cycle lasts about 28 days and has two main phases.
Phase 1: Follicular Phase
This phase lasts from the first day of your cycle up until ovulation, usually around day 14. To remember this, think F (for follicular) = first.
Hormonally, estrogen starts to increase during this phase, peaking just before ovulation.
Phase 2: Luteal Phase
This phase lasts from ovulation to the end of your cycle, around day 28. Here, progesterone takes the lead, a hormone crucial for regular cycles.
Throughout these phases, your hormones—specifically estrogen and progesterone—rise and fall like a rollercoaster (which is why sometimes YOU can feel like a rollercoaster of emotions), affecting your energy levels, hunger, strength, endurance, and even your mood and appearance.
Follicular Phase: The "Feel-Good" Phase
The follicular phase is often called the “feel-good phase” because you tend to have more energy, higher pain tolerance, greater power, strength, endurance, slightly better insulin sensitivity (meaning your body breaks down carbs more effectively), and better hunger regulation compared to the luteal phase.
Don't you just love the follicular phase?
Because of these factors, I encourage my clients to push themselves in the gym and aim to be more productive at work or home. Your body is better at building muscle and producing force during these two weeks, so use this to your advantage and opt for heavier weights in the gym.
Due to the rise in estrogen, energy, confidence and motivation tends to be higher, so this is a time where I would prioritize high energy tasks or more challenging tasks that are outside of your comfort zone. For example, planning out a vacation, getting a big project done at work , or re-vamping a house in your home.
You may find yourself saying "yes" to taking on more during this time. However, be aware of saying "yes" to tasks here, but then having to initiate those tasks during your luteal phase (where you may have a dip in energy).
Ovulation
Ovulation, typically around day 14, is when estrogen levels peak. This often leads to higher energy levels and a greater sex drive. However, research shows that during ovulation, you may be more prone to injury due to increased laxity and poor neuromuscular control. So, take your time to stretch and focus on controlled movements during this short period.
Luteal Phase
After ovulation comes the luteal phase. Progesterone increases in the first half, then both progesterone and estrogen levels drop to their lowest closer to your menstrual cycle.
During the luteal phase, due to these hormone fluctuations, your core temperature rises (which can lower your recovery rate if you use an Oura ring or WHOOP), and you might have a higher drive for food but with less insulin sensitivity.
Higher food drive + lower insulin sensitivity = a good chance you’ll overshoot your daily calories and potentially store more fat during this period.
I recommend my clients stock up on satiating foods or use lots of ‘food hacks’ or focus on food volume to stay within their calorie range. Pre-tracking your meals if you track macros can help prevent overeating. Given the change in insulin sensitivity, adjusting your macros—emphasizing healthy fats and lean protein during the luteal phase—can be beneficial.
Depending on your PMS symptoms and energy levels (which tend to drop as your body conserves energy), it may be helpful to stick to lower intensity activities and more self care. Personally, I program lighter weight targets during my late luteal phase, focusing on movement quality over intensity. This is also a great time for restorative movements like yoga or long walks.
Important Reminders
Nutrition, hydration, supplementation, and stress will ALL affect your symptoms.
Think of your period like a report card. If your report card comes back with low energy, weakness, bloating, cramps, headaches, or mood swings, take it as a sign to hone in on your foundational habits.
To work WITH your physiology, you need to become a pro at listening to your body. Because your body and mind will always give you clear signals on what it needs more or less of.
And if you feel like you have trouble listening to your body or need a more personalized approach to becoming stronger and healthier, we’re here to help! Learn more about our program and how we can support you on your journey to optimal health here.
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