LADIES, YOUR BODY WORKS OFF OF A RHYTHM.
Infradian rhythm to be exact.
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We actually have 2 rhythms: our circadian rhythm which is our wake and sleep cycle, and then our infradian rhythm is what is based off of our menstrual cycle and how it is connected to our brain, immune system, gut health, reproductive system and even metabolism as a whole.
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As with any rhythm, there is a beat, and it is cyclical, returning to where it began just like with any other tempo. We all have different beats, so to speak, some of us ranging at 26 days, others to 32 days, but it’s important to note that there is a cycle being followed month after month and we have the ability to influence it and hone in on this advantage of having some type of rhythm to influence our diet, exercise and lifestyle.
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So what is the rhythm of our infradian cycle? It starts with our follicular phase which is considered to be 7-10 days after one’s period. Then we enter our ovulatory phase which should last no more than 4 days. Continuing on we enter our luteal phase which is 10-14 days between ovulation and your period, and lastly, your period which should be about 3-7 days long.
During each phase we experience hormonal fluctuations that influence not only our mood and energy, but also our metabolism, digestion, skin health, cognition, libido and even our other internal clock aka sleep cycle.
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Does this mean you have to schedule yourself now on which phase you are in your menstrual cycle to live? No!
You don’t HAVE to eat certain foods, exercise specifically, work in a particular way or take exclusive supplements to make sure you are healthy and functioning properly. However, in having the information, you can optimize yourself to feeling better!
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Want some tips? KEEP READING BELOW.

Unlike men, we have 2 rhythms: our circadian rhythm which is a 24 hour cycle and then we have our menstrual cycle which can usually ranges every 28 days (but this can be different from woman to woman).🕓
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With these rhythms, our bodies need different things at different times and it is so important to listen so we can optimize our infradian rhythm and support the hormonal process to show up as our best selves and feel good to the best of our ability.
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During our follicular phase, we have entered the realm of which estrogen and testosterone begin to rise after our period has ended. Estrogen increases primarily to prepare an egg to drop from one of the fallopian tubes, and FSH is released from our pituitary gland to trigger ovarian follicles to mature. As we slowly get back into the groove from bleeding for 3-5 days or so, our energy increases. We start feeling more like social butterflies, we are more apt to planning and exploring, and we are more likely to feel like we can do more intense exercise- but nothing crazy.
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⚠️This is important to note because we don’t want to stress our bodies out TOO much for we don’t want to delay ovulation. Looking to not overwhelming ourselves at work and jumping into intense exercise isn’t a good idea. Look to strength training and pilates- cardio might be too taxing.
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🥕Nutritionally, one should look towards prioritizing estrogen detoxification for it will only peak in the next phase. Including foods like raw carrots, bamboo shoots, well cooked mushrooms or other aromatase inhibitors (which you can find in THIS post) are recommended.⬅️
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Focusing on liver detoxification would also be a good idea (for this is where used up or excess hormones end up when trying to leave the body). So dandelion, artichoke, milk thistle, and not skimping the carbs and bioavailable protein are the way to go here! 

HOW DO YOU WORK WITH YOURSELF DURING YOUR OVULATORY PHASE?
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Unlike the follicular phase where your body is extra sensitive to stress, in your ovulatory phase you are THRIVING all thanks to the fact that estrogen and testosterone are at their peak and your pituitary gland sends out a surge of luteinizing hormone to stimulating an egg from the fallopian tube to drop from the follicle. Once it drops, you get a high of progesterone created from the corpus luteum that is left from the egg sac. The purpose of progesterone here is to do either one of these things:
🔹️fertilize the egg
🔹️prepare for the next cycle
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Ladies, if your intention is to get pregnant this is when you want to do it. There is ONE day that you can only get pregnant, and this is when tracking your cycle is so helpful.
However, keep in mind sperm can live cervical fluid for up to 5-7 days! Therefore, if you have intercourse a few days prior to ovulation, there is a good chance the sperm will still be viable and you can get pregnant.
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As a side note: You will also feel more glowy and magnetic. Biologically speaking, this is what we were meant to do and feel- attract someone and make babies during this phase. So whether you want to have children or not, strut your stuff girlfriend.
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Due to the fact that our hormones are at an all time high, we have more physical and emotional energy to use. You’re apt to feel more communicative, social and risky.
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Conversely, regarding exercise, thanks to testosterone in particular, your energy and strength is optimized. This is when more stressful exercise can be added in like HITT, boxing, cross fit- all the crazy stuff, have fun with it!
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Ovulation is what helps strengthen our bones, heart and brain!
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Lastly, regarding nutrition, just as in my previous post regarding the follicular phase, because estrogen is at its highest, it’s recommended to continue to focus on estrogen detoxification like adding in fibers, taking care of one’s liver, and making sure one is having a bowel movement at least once a day.

GOT PMS DURING YOUR LUTEAL PHASE?
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I get that. Here’s why and how you can optimize this phase:
During your luteal phase your hormones are at their highest and then slowly start to taper down right before menstruation. As estrogen peaked, the uterine lining builds, as this will be dependent of how much one will bleed once their period comes.
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Conversely, as everything slowly dips down, so does one’s resiliency to stress, thus one will most likely feel a little less energized, more bothered, more stressed than their previous phase- very similar to the follicular phase but with possible symptoms of PMS.
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One’s body will not be asking for intensity, but rather steadier movement as one eases into a more restorative phase, so pilates, yoga and some strength training is recommended. That same energy is carried also socially as one may not want to party, act all sassy and sparkly as the previous phase. Slow down, keep a steady pace at work, and don’t worry if you aren’t a social butterfly.
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PMS will be dependent on one’s estrogen to progesterone ratio- which is why preparing for proper ovulation in our follicular phase is so vital so we can create a robust corpus luteum in our ovulatory phase and release ample amounts of progesterone in our luteal phase.
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PMS may look like acne, hunger, cravings, mood swings, poor sleep, etc.
In this phase, our metabolism also speeds up as our cortisol levels rise. This is important to note because we can get hungrier and require more food to help balance our insulin levels. This is a vital hormone that directly influences the degree of our PMS, thus opting for fruits and roots is recommended.

YOUR MENSTRUAL PHASE IS NOT OUT OF YOUR CONTROL.
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Here, we’re talking about how you can support yourself during your menstrual phase if you have been taking the necessary steps in the 3 previous phases of your cycle.
During your menstrual phase your hormones are all at their lowest. Your uterine lining begins to shed, which we recognize as our period bleed, and this can be quite draining on one’s body. As one bleeds, there is also a loss of nutrients in this process, hence the fatigue and need for more restorative movement.
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For individuals who want to continue to exercise during this phase, I suggest opting for things like yoga and walking- but by all means, if you have the energy you can do some light strength training.
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It’s crucial to keep an eye on the consistency and period colour one experiences in this phase.
Why?
Because it gives us information on as to what is happening in our body and what we can do to improve our next cycle! For instance, if your period is heavy and/or painful, I’d suggest on concentrating on estrogen detoxification, where as a lighter period may mean you’re stressing your body out too much whether it be via not eating enough or mental stress.
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In terms of food, it is also important to tap into our cravings. As mentioned before, we lose nutrients as we bleed, so be mindful over what your body is asking for, and you can then load up on particular nutrients then cycle.
Example: reaching for chocolate, maybe you’re lacking magnesium, or if you’re reaching for bread, you might be lacking some b vitamins.
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Lastly, be conscious of your productivity and don’t dwell too much if you’re not out putting work as you were 2 phases ago. The menstrual phase is usually a time made for reflection and planning- embrace that.
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