Embracing the Feminine Cycle

May 14

Using your cycle to plan exercise, diet, and the work calendar.

I’ll be honest, growing up, there was not much positivity surrounding having a period. Besides the big aspect of celebrating “becoming a woman”, I tended to hear more complaining – about the cramps, and the mood swings, and the ups and downs, and this cycle was seen as more of a nuisance and not necessarily a 6th vital sign (as Dr. Aviva Romm affectionately calls it). So if you’re like me, then you can flip the script at any point in your feminine journey, it can become something you embrace and use as a tool. And if you’ve got young girls, you can speak more positivity into them as it pertains to becoming a woman.

Understanding your cycle and how it impacts our bodies can empower you to make better lifestyle choices, including nutrition, exercise, and work scheduling.

And know that just because you bleed, doesn’t mean you have a healthy cycle. Ensuring that you ovulate is a key component. I’ll discuss that in the ovulation section😊

If you’re pregnant or newly postpartum and don’t have a regular cycle, you can actually use the phases of the moon to find a rhythm.

In this blog, I’ve broken up each part of the 28 day(ish) cycle and I’ll highlight:

· Hormones at play

· Energy levels and how that relates to exercise

· Nutritional needs – fats and cholesterol are the building blocks of hormones!

· What season each phase corresponds to

· What moon phase each part of the cycle corresponds to

· How to organize your work/life calendar for each phase

And I share a picture at the bottom of this blog of what I have in my paper calendar, (cause I’m old school and like to write things down) but it helps me remember how to organize my day, week, and month.

Understanding the Feminine Cycle:

The feminine cycle typically lasts around 28 days, although it can vary from woman to woman. It consists of four main phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase is characterized by distinct hormonal changes that influence energy levels, mood, and nutritional needs. And knowing the intricacies of each phase can make a huge impact in how you approach your work/life calendar, nutrition, exercise, and mental headspace.

Menstruation (Days 1-5):

Hormones: First day of bleeding. During menstruation, hormone levels drop (estrogen and progesterone), leading to the shedding of the uterine lining in the absence of pregnancy.

Energy/Exercise: Many women experience fatigue, cramps, and mood swings during this phase. It's essential to listen to your body and prioritize rest and self-care during this time. I tend to find it harder to do high intensity exercise during my cycle (which is always tough if I’ve got a race to run), but I find that if I still incorporate movement, I feel better.

Nutrition: Eating iron-rich foods to replace what’s lost through bleeding is important. This can be leafy greens, lean proteins, nuts, etc.

Season/Moon: Winter/New Moon – hibernation, drawing inward, darker.

Organization: Focus on rest/reflect. This might not be the time to schedule networking events, or planning on being super social. Often times, you made social plans during ovulation and didn’t realize the event was going to be during your period!

Follicular Phase (Days 6-14): can be 11-27 days

Hormones: Actually, this phase begins on first day of menstruation and ends with ovulation. The hypothalamus tells the pituitary to release follicle stimulating hormone which tells your ovaries to make follicles which contain the immature eggs. As menstruation ends, estrogen levels begin to rise, leading to increased energy and improved mood.

Energy/Exercise: This phase is an excellent time for high-intensity workouts and focusing on strength training. Maybe even trying new workouts.

Nutrition: Incorporating iron-rich foods like leafy greens, lean proteins, and nuts can help replenish iron lost during menstruation.

Season/Moon: Spring/Waxing quarter – rebirth, re-emergence, new growth

Organization: This is the time to plan and initiate. You might find that you have more energy to plan ahead and get started on things that you’ve had in your head.

Ovulation (Day 14) with 3-4 day window:

Hormones: Ovulation occurs around the middle of the cycle when an egg is released from the ovary. Estrogen levels peak, contributing to feelings of vitality and heightened libido. That estrogen peak triggers the pituitary gland to release luteinizing hormone and essentially starts ovulation.

Discharge will change and basal body temp will increase, and these are two ways that you can track if you are actually ovulating. You need a specific thermometer to track minute temperature changes. And you can use ovulation strips too.

Energy/Exercise: Endurance and energy levels are likely to be elevated. Continuing high intensity activities can be good.

Nutrition: -dense foods like fruits, vegetables, and healthy fats support overall well-being during this phase.

Season/Moon: Summer/Full Moon – vibrant, full of life, being seen

Organization: Tackle creative projects that require focus and inspiration. You might want to be more outspoken, doing more networking, or even a date night with your partner. More inclined to hang with those friends you had planned on hanging out with when you were on your cycle and didn’t want to see anyone 😉

Luteal Phase (Days 15-28):

Hormones: During the luteal phase, progesterone levels rise, which can lead to bloating, irritability, and cravings for carbohydrates. The follicle becomes the corpus luteum and releases progesterone and estrogen to get ready to prepare for baby if fertilization - preparing the uterine lining.

If no pregnancy, you shed the uterine lining and progesterone drops. If implantation occurs then human chorionic gonadotropin hCG is produced (what’s signaled on pregnancy test) and progesterone continues

Energy/Exercise - Light cardio exercises like walking or cycling can also alleviate symptoms and promote relaxation. Yoga can be restorative. But again, this is not set in stone, sometimes you might feel like pushing a little more or resting a little more.

Nutrition: Opting for complex carbohydrates, such as whole grains and sweet potatoes, can help stabilize blood sugar levels and reduce mood swings.

Season/Moon: Fall/Waning quarter – starting to turn in ward, reflective

Organization: This phase is associated with focusing and completing tasks. Remember those things you started during follicular, you now might find the headspace to complete them. I find that I finish writing my blogs, I tie up loose ends, I send tons of wrap up emails and get so much done during this time. As I prepare to turn inward with menstruation……..

Nutritional Needs:

Maintaining a balanced diet throughout the feminine cycle is crucial for supporting hormonal health and overall well-being. Focus on incorporating a variety of nutrient-dense foods, including:

Fats and cholesterols which are the building blocks of hormones.

Lean proteins: Chicken, fish, tofu, lentils.

Complex carbohydrates: Whole grains, legumes, fruits, vegetables.

Healthy fats: Avocado, nuts, seeds, olive oil.

Iron-rich foods: Spinach, kale, red meat, beans.

Calcium-rich foods: Dairy products, leafy greens, fortified plant-based milk.

It's also essential to stay hydrated by drinking plenty of water (with electrolytes)

Resources:

Much of where I learned about honoring my cycle and creating a schedule around it is from Kate Northrup and her book and planner Do Less. Dr. Aviva Romm has a wonderful book, Hormone Intelligence which goes more in depth on our 6th vital sign.

And for more information on pregnancy hormones specifically, check out:

Aligned Birth Podcast Episode 151 – Hug Your Hormones key players in pregnancy and birth

Aligned Birth Podcast Episode 155 - Embracing Your Feminine Cycle