The Menstrual Cycle

  • FIRST FEW DAYS: DAY 1-5 APPROX.

    1. Body: Body sheds uterine lining (menstruation)

    2. Energy: Rest and recovery focus

    3. Movement: Good time for gentle movement (yoga, walking)

    4. Nutrition: Focus on iron-rich foods (spinach, legumes), hydration, warming foods like soups and teas

  • FIRST HALF: DAYS 1-13, overlaps with menstruation start

    1. Body: Follicles in ovaries mature; estrogen rises

    2. Energy: Increased motivation, focus, and strength

    3. Movement: Ideal for building strength, trying new workouts

    4. Nutrition: Protein for muscle repair, complex carbs for energy, plenty of veggies and antioxidants

  • MIDDLE: AROUND DAY 14

    1. Body: Mature egg released from ovary; estrogen peaks

    2. Energy: Peak energy and confidence, high strength and endurance

    3. Movement: Good for high-intensity workouts and socializing

    4. Nutrition: Balanced meals with healthy fats (avocado, nuts), protein, and fiber to support energy and hormone balance

  • SECOND HALF: DAYS 15-28

    1. Body: Progesterone rises; body prepares for possible pregnancy

    2. Energy: Possible mood swings, irritability, cravings

    3. Movement: Good to balance moderate exercise with rest, listen to body

    4. Nutrition: Complex carbs to stabilize mood (sweet potatoes, oats), magnesium-rich foods (dark chocolate, leafy greens), be mindful of excess caffeine and sugar

FIRST FEW DAYS: DAY 1-5 APPROX.

Menstrual Phase

  1. Body: Body sheds uterine lining (menstruation)

  2. Energy: Rest and recovery focus

  3. Movement: Good time for gentle movement (yoga, walking)

  4. Nutrition: Focus on iron-rich foods (spinach, legumes), hydration, warming foods like soups and teas

FIRST HALF: DAYS 1-13, overlaps with menstruation start

Follicular Phase

  1. Body: Follicles in ovaries mature; estrogen rises

  2. Energy: Increased motivation, focus, and strength

  3. Movement: Ideal for building strength, trying new workouts

  4. Nutrition: Protein for muscle repair, complex carbs for energy, plenty of veggies and antioxidants

MIDDLE: AROUND DAY 14

Ovulation Phase

  1. Body: Mature egg released from ovary; estrogen peaks

  2. Energy: Peak energy and confidence, high strength and endurance

  3. Movement: Good for high-intensity workouts and socializing

  4. Nutrition: Balanced meals with healthy fats (avocado, nuts), protein, and fiber to support energy and hormone balance

SECOND HALF: DAYS 15-28

Luteal Phase

  1. Body: Progesterone rises; body prepares for possible pregnancy

  2. Energy: Possible mood swings, irritability, cravings

  3. Movement: Good to balance moderate exercise with rest, listen to body

  4. Nutrition: Complex carbs to stabilize mood (sweet potatoes, oats), magnesium-rich foods (dark chocolate, leafy greens), be mindful of excess caffeine and sugar

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