As women, we are biologically wired to move at a different rhythm than the men in our lives. We function on a 28 day cycle, while men function on a 24 hour one.
Did you know our hormones can impact our ability to engage in and recover from exercise?
Did you know our exercise patterns can also impact our hormones?
As women, our hormone levels fluctuate during different times of the month. According to hormone expert and fellow health coach Alissa Vitti, we have four distinct phases of our menstrual cycles marked by the rise and fall of key hormones—Progesterone and estrogen. As these hormones fluctuate, so do our hunger cues, nutritional needs, energy levels, and emotions. Unsurprisingly, all of these factors play a role in the style of exercise best suited for our bodies at a given point in time.
A weekly exercise schedule isn’t typically sustainable because our consecutive weeks don’t look or feel the same as women. Due to the fluctuation of our hormones, our bootcamp class may leave us feeling strong and energized one week, but tired and depleted the next. It isn’t a matter of laziness or willpower—it’s biology!
I’m a huge believer that knowledge is empowerment. When we know our bodies and the basics of how they function, we can feel confident and empowered to live our lives in a way that supports them. Not only does syncing our exercise with our cycle boost the effects of our workouts, it can also help you get a handle on hormonal symptoms you might be working to manage such as acne or mood swings!
Below you’ll find a quick overview of the four phases of our menstrual cycle, adapted from Alissa Vitti’s first book, Woman Code! This is the stuff they missed in high school health class, ladies…
Follicular Phase (approximately 7—10 days)
What’s going on: The hypothalamus signals to the pituitary gland to release Follicle Stimulating Hormone (FSH), which triggers egg production in the ovaries. Estrogen is rising at this time to thicken the uterine lining (to hold the egg). This increase of estrogen gives us a “feel good” boost. You might feel energized, social, upbeat, or creative.
Exercise suggestion: Take that sweaty spin or bootcamp class. Better yet, try an entirely new form of exercise to challenge your body AND your mind!
Nutritional focus: Estrogen makes our bodies more insulin sensitive, meaning we can assimilate glucose well. Ensure you’re getting enough quality carbohydrates to support your energy with whole grains like quinoa, brown rice. Also, incorporating foods that are rich in folate and Vitamin B12, like avocados and salmon, can support ovulation!
Ovulatory Phase (approximately 3—4 days)
What’s going on: FSH and LH mature one egg, and it bursts from the follicle and travels to the uterus by way of one of the fallopian tubes. Estrogen levels continue to increase, further thickening the uterine lining. Testosterone takes a sharp rise and then falls right around ovulation. Connection is at the root of this phase. When we’re ovulating, we’re biologically wired to be around others. You might even find yourself unconsciously put more effort into your hair or outfit to attract a mate!
Exercise suggestion: Your body has its peak amount of estrogen during this phase. With that comes natural, abundant energy. Since communication and connection feels easy and intuitive on these days, consider a group fitness class like Zumba or taking a trail run with friends. Choosing to place your more strenuous exercise like weight lifting or plyometrics during this phase can also be beneficial!
Nutritional focus: Sulforaphane, a compound found in cruciferous veggies like broccoli sprouts and cauliflower, aids in proper elimination (hello, fiber) to help clear out excess estrogen. Other foods, like salmon, turmeric, and chocolate (yes, chocolate!!) promote vascular and anti-oxidative well-being to support your ovaries in the creation of a healthy egg!
Luteal Phase (approximately 10—14 days)
What’s going on: Progesterone is continuing to rise as estrogen drops. This is the phase where many women experience PMS, or pre-menstrual syndrome. PMS is common, but NOT normal! You might be experiencing PMS if your body is in a state of stress. This could be caused by...
under-eating
inflammatory foods in your diet
emotional stress
Exercise recommendation: During the first half of this phase, our energy may still be high enough to sustain more intense exercises like the ones listed above. As our estrogen starts to drop in the second half of the luteal phase, we might begin to feel sluggish or tired. Body weight movements and strengthening exercises like vinyasa yoga, pilates, or incline walking can help us get movement in without taxing our bodies as our energy takes a dip.
Nutrition focus: Say heelllo to your B Vitamins. B Vitamins are used during progesterone production. Foods such as beef, oysters, chickpeas, and spinach give our bodies the replenishment needed so we can keep hormonal cravings at bay. Natural sugars, in the form of starchy vegetables and fruits like dates, also help with the dip in estrogen that occurs at the second half of this phase that can leave us feeling irritable.
Menstrual Phase (approximately 3—7 days)
What’s going on: A sharp drop in progesterone triggers the shedding of uterine lining aka our period. During this time your hormones are at their lowest, meaning you will likely feel a bit tired. We may also unconsciously turn inward—taking on a more reserved, calm, and relaxed mood.
Exercise recommendation: Be okay with rest and restful, supportive movement. Gentle walks, yin yoga, or simply giving yourself permission to chillax will be key to nourishing your delicate system these days! If you can squeeze in an extra hour of sleep (whether it be a nap or a later morning alarm), that never hurts!
Nutrition focus: As you shed the lining of your uterus, focus on nutrient-dense foods to support you like kale and beets. These foods are restorative for the blood and kidneys. In addition, seafood and sea veggies, like kelp or kombu, help remineralize the body with iron and zinc (lost during menstruation).
Why cycle syncing works: Cycle syncing allows us the opportunity to check in with our bodies and to treat them accordingly. We’re able to provide the nourishment we need at each point in our cycle, choosing foods and forms of exercise that honor and maximize our physical capabilities!
If you are interested in learning more about cycle syncing and unlocking the power of your hormone balance in all areas of your life, I’d encourage you to check out Alissa Vitti’s new book In The Flo.
If you currently don’t have a period (and aren’t sure why) check out No Period, Now What by Dr. Nicola Rinaldi.
If you are currently pregnant or trying to conceive, Real Food for Pregnancy by Dietitian Lily Nichols is a must-read!
If you’re interested in saying goodbye to strict exercise routines and develop unique rituals for radiance, Schedule a free health consultation with me today!
Disclaimer: the content in this article is not intended to diagnose, treat, or prescribe. Before making any major health or dietary changes, consult your doctor or other health care professional to discuss if it is right for you.