The Menstrual Cycle

• Menstrual Phase

  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

• Follicular Phase

  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

• Ovulation Phase

  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

• Luteal Phase

  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