Men were created to work long hard hours in the sun to provide for their family. Their hormone cycle is a lot like the sun. In the early hours of life they start to produce male hormones that wax greater as the sun does towards the noon hours. A man's hormones peak around midlife, and just as the sun slowly slips down towards the horizon, so does a man's hormones in the later years of life.
A woman was made to nurture and flow. Her abilities and priorities change as the family grows, or the children age, etc. Her hormones follow the moon. Just as the moon grows full and then slowly fades to nothing, so too do her hormones each month.
You can view the monthly cycle sort of like the seasons. When you're bleeding you are in the dead of winter. Very few hormones. Things may seem dark and depressing. Then light breaks forth and the rains bring flowers of spring. This is when your body is preparing for the ability to bring forth life. Summer comes following bringing with it the egg that is ready for fertilization. This leads to fall where you gather in your harvest and prepare your family (or your body) for the next season (or pregnancy where you're in a 9 month season of nurturing and growth).
A woman who tries to push herself hard like a man every day will eventually do damage to her body. She needs to learn how to flow with the daily needs of her cycle like the ocean tides flow with the moon. They change throughout the month, and for her health she should also change certain things throughout the month.
The most important thing is to track your cycle and listen to your body. If you need rest, take it. If you have energy, utilize it. Cravings? Find a healthy way to fulfill them. Stressed? Meditate or try a breathing exercise. Work with your cycle, not against it.
This is my research on this matter and is not be considered medical advice.
Take note of your skin. Not only will your diet and exercise regimen change, but so might your skincare needs. Try to use things with natural ingredients. Notice the signals your skin is giving you. If it burns or makes you break out in angry sores, you shouldn't use it.
Try to consume high quality whole foods throughout all phases, ensure adequate nightly sleep, and get some fresh air and sunshine daily! Take time to breathe throughout the day. Sometimes we just need a quiet moment to gather ourselves.
Please note that the days listed in the graphic above are estimates. Your cycle could be longer or shorter. Your ovulation period may come earlier or later. Try to track your cycle by marking the days of your period. From day 1 of your period to the day before the first day of your period is your cycle. Mine is generally a 27 day cycle. Basal body temperature is also a great way to track your cycle.
Just as the new moon reflects no light, the Menstrual phase (also the Early Follicular Phase) is when your estrogen and progesterone drop, the steroid hormone fluctuates, and you begin to bleed. The beginning is a good time to stretch and relax, but toward the last few days it's a great time for SIT (strength interval training) workouts and strength training with weights. Take individual period symptoms into account for your readiness to train. Moderate to high intensity strength and endurance training is appropriate.
Your diet should be nourishing foods that build iron and are anti-inflammatory to fight cramps. Think of warm soups, high quality proteins, and healthy fats. It would include bone broth, grass fed beef, wild caught fish, organic chicken, liver, oysters, spinach, chard, kale, collard greens, broccoli, kelp, mushrooms, beets, bell peppers, lentils, adzuki beans, pinto beans, kidney beans, chickpeas, flaxseeds, citrus fruits, strawberries, cherries, pineapple, mango, papaya, turmeric, ginger, cinnamon, cayenne, cardamom, cumin, garlic, parsley, curry, liquid aminos, and teas like red raspberry leaf or nettle leaf. It's also a good idea to eat high iron foods with vitamin C during this time.
Eat at least 1 gram of protein for each pound of your ideal body weight. If you want to weigh 120 pounds, then you should eat 120 grams of protein daily. Also, make sure you get some easily accessible carbs around your training sessions along with healthy fats to help fuel your body through your workout.
If you're looking to lose weight this is when you would cut calories. A calorie deficit during this time is most beneficial for weight management. However, being a woman means that your body can easily slip into "starvation mode" where it will pack it on to be able to provide for later. So make certain that your deficit is no more than 10% fewer calories- if you eat 2,000 calories a day, that would be 200 calories less each day.
If you find yourself having heavy period flow due to estrogen dominance (more estrogen than progesterone), add in quercetin and probiotics and avoid dairy. If you're having large clots, try adding in omega 3's, DIM, zinc, and magnesium to your diet; not just during this phase, but continually throughout the month.
It's a good idea to get your hormones check throughout the month to see what is happening with them. If you believe your hormones are off, you will want to get them checked you should aim for these days following the first date of your period according to Dr. Sara Gottfried:
- Estradiol and FSH on day 3
- Estradiol on day 12
- Estradiol and progesterone on day 21 or 22
Since your hormones are at their lowest, self-care is vital during this phase. You may notice that your skin seems dull or that your skin is more dry during this time. Focus on reducing inflammation and encouraging cell turnover. You'll want to use a cleanser that works to not only clear your pores, but also hydrate your skin, possibly an oil cleanser. Add in a witch hazel or apple cider vinegar toner. You may want to add a resurfacing product containing lactic acid. Follow with a good moisturizer.
Next comes the Late Follicular phase. This is after your period ends but before you ovulate. It's like the time as the moon starts waxing towards full. Your hormones are still low, and the pituitary gland releases the follicle stimulating hormones. As estrogen starts to rise and progesterone remains low, moderate to high intensity strength and endurance training is appropriate. This is a good time for very active Yoga, Cardio, Plyometrics, and anything that gets you moving and sweating! The rise in estrogen can help you work harder and recover quicker.
With estrogen, we want to use it and lose it. Ovulation overwhelm, or anxiety during ovulation, happens when your estrogen surges and crashes and isn't countered properly by progesterone. This is common during perimenopause because of the hormones going all over the place.
You can help your body to calm down by doing physiological sighs (exhale stimulation) or Wim Hoff breathing (inhale stimulation) which can help calm the nervous system.
To help you lose estrogen, you should focus on the liver and kidneys as well as the gut since they detox estrogen. So avoid alcohol, get properly hydrated, avoid endocrine disruptors (check the EWG app or website to see the toxicity of common household products), and add some good gut friendly foods like fiber, fermented probiotic foods, and cruciferous veggies.
The diet here is more fresh and light. Healthy fats, iron, and zinc are especially important during this phase. You'll need energizing foods to help with that activity. Eat grass fed Beef, wild caught fish, organic chicken and turkey, pastured lamb, free range eggs, chia seeds, quinoa, pumpkin seeds, peanuts, almonds, walnuts, hemp seeds, banana, apple, apricot, kiwi, blueberries, sugar snap peas, kale, green beans, green peas, carrots, sprouts, artichoke, parsley, beets, sweet potato, brown rice, complex carbs, flax seeds, along with probiotic-rich fermented and pickled veggies, sauerkraut, kimchi, and holy basil. A good drink to add in would be milk thistle tea.
You may notice that your skin is glowing during this phase. Most of the time this phase is when our skin looks its best! Focus on skin nourishment and skin treatments during this phase. Think about adding in an exfoliating scrub once or twice a week. A gentle cleanser, a mask with vitamin C, keep up the lactic acid treatments, moisturize, and don't forget your sunscreen!
Like a full moon shining brightly, now comes ovulation which kicks off the luteal phase. This day is not always the exact center of your cycle. I tend to have a shorter follicular phase and a longer luteal phase. There's a slight rise in body temperature. The main thing you will notice is that you are "wet" (your discharge is almost egg white consistency) and you may need to wear a liner and change it often. This is due to a rise in estrogen and a spike of testosterone. While estrogen and testosterone are at their peak take advantage with your strength training by utilizing max effort, low volume. Bring your endurance training to moderate effort while focusing on proper form to mitigate the increased risk of injury during this phase- HIIT, zone 2 training (longer/ slower workouts) yoga.
You will need more calories during this time- around 100 to 300 daily. Eat your complex carbs before your workouts. And get some Lucien rich protein within 30 minutes of your workout- salmon, chickpeas, eggs, nuts, and beef. Try eating grass fed beef, wild caught fish, free range eggs, shellfish, quinoa, red lentils, cauliflower, broccoli, all greens, tomatoes, asparagus, brussel sprouts, chard, okra, dandelion, bell pepper, eggplant, zucchini, squash, lettuce, cucumber, radish, watermelon, coconut, grapefruit, papaya, berries, goji berry, maca, ginger, micro-greens, spirulina, turmeric, sunflower seeds, macadamia nuts, pistachios, chia seeds and teas containing burdock root and dandelion root and add in detoxifying and fermented foods.
The same skincare rules will apply here in the ovulation face as you followed in the follicular phase.
After ovulation there is a huge flood in progesterone and a bump in estrogen. The beginning of the moon waning back to quiet night. If you aren't pregnant, this is where you can get bloating and all those icky PMS symptoms. During the last part your serotonin will drop making you feel emotional and down. As progesterone rises and work output beings to feel more difficult lower the weight and increase the repetitions per set. Longer endurance training with less intensity. You'll want a light to moderate workout like hiking, pilates, or yoga. Use more of your body weight instead of actual dumbbells.
Try cooling the palms of your hands between exercise sets, get in the sauna post exercise, or take a hot shower/ bath before bed. Tart cherry juice and tryptophan can be taken for better sleep. And you can get low angle light in the morning for between 10-30 minutes. This is unfiltered blue/ yellow contrast of the early morning that helps with your circadian rhythm. Also avoid bright lights and electronics after the sun goes down.
If you find recovery is not that great you can use box breathing, massage, or 5 to 10 mg of creatine monohydrate daily. This will pull water back into the cell. It can be taken all throughout your cycle for recovery.
Your diet needs to contain a lot of liquid because there will be a decrease in your blood plasma volume, good sources of calcium and magnesium rich foods, good quality fats, and keeping that 100 to 300 more calories daily. Don't forget your complex carbs before your workouts followed by Lucien rich protein within 30 minutes of completing your workout. You need to increase your intake of Vitamin D during this time- think of adding in cod liver oil and egg yolks. You'll still want the detox foods but add in dark chocolate and up your protein to assist in maintaining muscle and strength as your body prepares to bleed! Your diet should contain Bone broth, grass fed beef, wild caught tuna and salmon, organic chicken, shellfish, kale, chard, arugula, cabbage, avocado, figs, raspberry, oats, sweet potato, carrots, banana, plantain, quinoa, brown rice, almonds, sunflower seeds, sesame seeds pistachios, maca, black beans, chickpeas, great northern beans, navy beans, dark leafy greens. Good teas would be red raspberry leaf or ginger spice.
The late luteal phase, right before you begin your period, can be problematic for some women. Our bodies have been hard at work providing us the energy to build strength, and if needed, create new life. We can easily get stressed and overwhelmed during this time. If we aren't expecting a baby, our bodies will need to evacuate the hormones (use it and lose it, remember). Our nutrients can get all out of whack if we aren't careful. Focus on nourishing, restoration, and getting adequate sleep along with detoxing.
Adding in magnesium (150-250mg) and zinc (45 mg) during this time can really help. If you find you get fever blisters before your period you can add in the amino acid L-Lysine. You should also increase your protein intake.
For those with trouble sleeping, tart cherry juice is amazing and it's full of antioxidants and is anti-inflammatory. Just 30 mg morning and night with 2 grams of Omega 3's can really help with the late luteal drag; take this through the end of your bleed cycle.
Other adaptogens to consider during this time are:
- ashwaganda (evening 250-300 mg), great for reducing cortisol and increasing LH, T3, T4; this can be taken throughout your cycle if you have problems with these hormones
- holy basil (500 mg twice daily), helps reduce cortisol, improves energy, anit-inflammation, boosts immune system, pain killer, but it also is an anti-fertility herb so avoid if you have fertility problems
- rhodiola rosea (640 mg in the morning) helps with fatigue, cognitive function, depression, and anxiety
- schisandra (500 mg daily) helps with estrogen detox, can help with blood sugar regulation, and endurance; can be taken throughout your cycle
You may find your skin is oilier or your skin tone becomes uneven during this phase. You may sweat more, and breakouts may occur. Focus on reducing oil and clearing out pores. Utilize clay masks to remove toxins from your pores. Try exfoliating with peels instead of scrubs. A good cleanser, some charcoal-based masks, salicylic acid, and a light application of moisturizers, or alternating your moisturizers!
Epsom salt baths are amazing for both detox and relaxation!
Here, the cycle begins again. You may notice that in these later luteal phase days and the beginning of the menstrual days your energy is sapped. You feel tired and maybe even a little depressed. This is when you really need to listen to your body. Unload during this phase focusing more on skill-based work. Just as the falling leaves of autumn signal that winter is on the horizon, so too is your body alerting you to the fact that your menstrual phase is about to begin. Allow it the rest it needs. Feed it the nutrients it craves. And watch your health blossom!
