Blog Author: Rachael Sacerdoti
I hope you enjoy reading this blog. Boosting my knowledge about my hormones and cycle was a game changer in my transformation. If you want to take the shortcut and have my team to work all of this out for you, click here.
One of the biggest keys to my transformation has been knowledge. I know it doesn’t sound sexy, but truly understanding all things nutrition, exercise, lifestyle and mindset has been the most empowering and essential step. But the one area that I’d never considered that I needed to know more about was my hormones and my cycle. It’s only when I stepped back that I realised how little I knew.
And it’s crazy.
If we’re lucky, we’re taught about the science of periods at school. But no one is teaching us about how we should adjust our lifestyles and how are bodies will likely respond during different stages of our cycle. It’s also not taught in PT qualifications or most nutrition qualifications either. So it means, your PT or coach likely knows little about this!
So for my own journey, and for my client’s transformation, I’ve been on a mission to better understand how best to eat, train and recover for your hormones. And to shed some light on this topic, I’m sharing my top tips on how to navigate your transformation during your cycle.
A disclaimer to start off with….
Everyone is different and your hormones are yours. Endocrinology is also a crazy complex area of medicine and so if you need specific advice for you, do reach out to your doctor.
Why Does Understanding Your Period Matter?
During the menstrual cycle, hormonal fluctuations can impact energy levels, mood, and physical abilities. This means that what works well for you during one phase of your cycle may not be as effective during another. Tailoring your workouts, nutrition and lifestyle can make a huge difference to how you feel and your results.
So let’s start with the basics of your cycle.
Days 1 – 5 The Menstrual Phase
The menstrual phase is when oestrogen and progesterone are at their lowest, and your energy levels can dip. As well as bleeding, you may have cramps, bloating and low energy. You might feel a sense of relief when your period starts and slowly feeling better after any PMS symptoms. You can also feel more introverted and introspective.
Days 6 – 11 The Follicular Phase
The follicular phase is the pre-egg release stage when oestrogen increases improving mood, focus and energy. You might feel more confident, more open to taking risks or trying new things.
Days 12 – 14 The Ovulation Phase
The ovulation phase is when the egg is released, oestrogen peaks, testosterone increases, and your energy and strength levels are at their highest. At this point you can feel at your most confident and attractive.
Days 15 – 28 The Luteal Phase
This is followed by the luteal phase, which is the post-egg release, when progesterone increases, metabolism increases and your energy decreases. In the last part of the luteal phase you may feel PMS symptoms including mood swings, anxiety, irritability and food cravings.
A typical cycle for women is around 28 days, but it can be anywhere from 21 days up to 35 days. That’s how much it can fluctuate. Every woman is different in terms of their cycle and taking time to track your cycle is the starting point for understanding your body. And whilst some of us have regular cycles each month, many women experience erratic cycles which seemingly change with the wind.
So given how much change your body is going through each month, it’s crazy that women put pressure on themselves to train and eat the same every day of their cycle. Once you allow yourself to listen to your body, you can then adjust your programme to optimise your programme and performance during the cycle.
4 Ways To Change Your Routine
Pay close attention to how you’re feeling each day during your period and adjust the intensity or duration of your workout as needed. Switch to lighter intensity, lighter resistance or focusing on flexibility and mobility. It’s important to rest if you’re feeling particularly fatigued or experiencing more intense symptoms.
Make sure to drink plenty of water during your period to help with bloating and cramps and add anti-inflammatory foods like turmeric, ginger and omega-3s. Your period can also affect your mood and energy levels, so make sure to prioritise self-care activities during this phase of your cycle.
In the follicular phase, women tend to have higher energy levels and increased strength. This is a great time to focus on high-intensity workouts and strength training. Your body is primed for intense exercise during this phase, so take advantage of it to see improvements in strength and endurance. Optimise your nutrition by increasing complex carbs (sweet potatoes, quinoa, black rice), up your protein intake to support muscle recovery and growth and increase good fats to support hormonal balance.
During the ovulation phase, you can aim to support your peak performance. Look for lean proteins and healthy fats. Also make sure to hydrate well and increase magnesium rich foods like dark chocolate, spinach and cashews to prevent bloating.
On the other hand, during the luteal phase, energy levels may dip, and you might experience symptoms like bloating and fatigue. Stay active but try incorporating more restorative activities such as yoga, Pilates, or gentle cardio during this phase. It’s your way of honouring your body’s signals and giving yourself grace during this time. Rest and recovery are just as crucial for progress as intense workouts.
For your nutrition, balanced nutrition helps to stabilise blood sugar levels. Look to incorporate protein, healthy fats and fibre at every meal or snack. High magnesium foods like bananas and nuts can help alleviate PMS symptoms and omega-3 help with mood and inflammation. During this stage, avoid too much salt and caffeine will also help reduce bloating.
How to Track Your Cycle and Why Does it Matter?
When it comes to tracking progress, it’s importance to think of your transformation journey holistically. Rather than fixating solely on the numbers on the scale or in the gym, pay attention to how your body feels and how your overall well-being is improving. Your transformation is about more than just aesthetics; it’s about feeling strong, healthy, and empowered in your body.
Understanding and working with your menstrual cycle can be a game-changer in your fitness journey – it was for me. Allowing yourself to listen to your body’s natural cues, adjusting your workouts and nutrition, and focusing on your overall wellbeing, not only smooths your progress but also feels kinder to your body and mind.
And if you’re still feeling confused, don’t worry, most women I speak to feel exactly like you. And I did too! If you’re looking for a little help, book a free call with me here and I’ll be happy to help.
