The Menstrual Cycle
-
FIRST FEW DAYS: DAY 1-5 APPROX.
Body: Body sheds uterine lining (menstruation)
Energy: Rest and recovery focus
Movement: Good time for gentle movement (yoga, walking)
Nutrition: Focus on iron-rich foods (spinach, legumes), hydration, warming foods like soups and teas
-
FIRST HALF: DAYS 1-13, overlaps with menstruation start
Body: Follicles in ovaries mature; estrogen rises
Energy: Increased motivation, focus, and strength
Movement: Ideal for building strength, trying new workouts
Nutrition: Protein for muscle repair, complex carbs for energy, plenty of veggies and antioxidants
-
MIDDLE: AROUND DAY 14
Body: Mature egg released from ovary; estrogen peaks
Energy: Peak energy and confidence, high strength and endurance
Movement: Good for high-intensity workouts and socializing
Nutrition: Balanced meals with healthy fats (avocado, nuts), protein, and fiber to support energy and hormone balance
-
SECOND HALF: DAYS 15-28
Body: Progesterone rises; body prepares for possible pregnancy
Energy: Possible mood swings, irritability, cravings
Movement: Good to balance moderate exercise with rest, listen to body
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
Body: Body sheds uterine lining (menstruation)
Energy: Rest and recovery focus
Movement: Good time for gentle movement (yoga, walking)
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
Body: Follicles in ovaries mature; estrogen rises
Energy: Increased motivation, focus, and strength
Movement: Ideal for building strength, trying new workouts
Nutrition: Protein for muscle repair, complex carbs for energy, plenty of veggies and antioxidants
MIDDLE: AROUND DAY 14
Ovulation Phase
Body: Mature egg released from ovary; estrogen peaks
Energy: Peak energy and confidence, high strength and endurance
Movement: Good for high-intensity workouts and socializing
Nutrition: Balanced meals with healthy fats (avocado, nuts), protein, and fiber to support energy and hormone balance
SECOND HALF: DAYS 15-28
Luteal Phase
Body: Progesterone rises; body prepares for possible pregnancy
Energy: Possible mood swings, irritability, cravings
Movement: Good to balance moderate exercise with rest, listen to body
Nutrition: Complex carbs to stabilize mood (sweet potatoes, oats), magnesium-rich foods (dark chocolate, leafy greens), be mindful of excess caffeine and sugar