If you’ve ever felt like your energy, motivation, or metabolism shifts dramatically from one week to the next—you’re not imagining it. Your menstrual cycle impacts nearly every system in your body, from your mood to your strength and stamina. The good news? When you learn to align your nutrition and fitness routines with your hormonal rhythms, you can experience more energy, fewer cravings, less PMS, and better results from your workouts.
In our upcoming workshop, Cycle Syncing: Eat, Move, Thrive with Your Menstrual Cycle, we’ll walk you through how to support your body through each of the four distinct phases of your cycle—with targeted foods, movement strategies, and lifestyle habits.
Here’s a preview of what we’ll cover:
Menstrual Phase (Days 1–5)
Hormones: Estrogen and progesterone are at their lowest.
How You Might Feel: Tired, inward, slower pace.
Nutrition Focus:
- Replenish lost iron with leafy greens, lentils, and grass-fed meats.
- Focus on warm, nourishing foods like soups, stews, and roasted vegetables.
- Hydrate with herbal teas like ginger and chamomile to ease cramping and support digestion.
Fitness Focus:
- This is a time to rest and restore.
- Gentle yoga, stretching, or short walks are ideal.
- Honor your body’s need for stillness without guilt—recovery is powerful.
Follicular Phase (Days 6–13)
Hormones: Estrogen begins to rise.
How You Might Feel: Energetic, motivated, inspired.
Nutrition Focus:
- Light, fresh foods work best—think salads, smoothies, lean proteins, and fermented foods to support gut and estrogen metabolism.
- Add in cruciferous veggies (broccoli, cauliflower) to help detox excess estrogen naturally.
Fitness Focus:
- This is a great time to build strength and challenge yourself.
- Try new classes, increase weights, or go for more intense workouts like circuit training, dance cardio, or strength intervals.
- Your coordination and brain function are sharp—take advantage of this peak.
Ovulatory Phase (Days 14–16)
Hormones: Estrogen peaks; luteinizing hormone (LH) surges to trigger ovulation.
How You Might Feel: Social, strong, radiant.
Nutrition Focus:
- Focus on anti-inflammatory foods to support liver detox and balance estrogen.
- Load up on fiber-rich veggies, antioxidant-rich berries, and zinc-rich foods like seeds and seafood.
- Stay well-hydrated—your body temperature and activity may be higher.
Fitness Focus:
- Your strength and energy are at their highest.
- Great time for HIIT, heavy lifting, spin classes, or more challenging group fitness sessions.
- Be mindful of joint stability, as rising estrogen can loosen ligaments.
Luteal Phase (Days 17–28)
Hormones: Progesterone rises to prepare for possible pregnancy, then drops if no fertilization occurs.
How You Might Feel: Moody, tired, more introverted—especially in the late luteal phase.
Nutrition Focus:
- Support your mood and metabolism with complex carbs like sweet potatoes, oats, and quinoa.
- Add magnesium-rich foods (spinach, pumpkin seeds, dark chocolate) to ease irritability and cravings.
- Prioritize protein and fiber to balance blood sugar and reduce bloating.
Fitness Focus:
- Early luteal phase may still feel strong—focus on moderate resistance training.
- As you near your period, transition to low-impact workouts like Pilates, yoga, and mobility work.
- Recovery and nervous system support are key—don’t push through fatigue.
Why Cycle Syncing Matters
When we try to apply the same nutrition plan or workout regimen 365 days a year, we ignore one of the most powerful influences on our health—our hormones. By eating and moving in alignment with your cycle, you can:
Improve energy and endurance
Reduce symptoms like PMS, bloating, and brain fog
Enhance strength and performance
Regulate appetite and cravings naturally
Feel more connected to your body and intuitive needs
This workshop is for every woman who wants to feel more energized, intuitive, and aligned with her body’s natural rhythm. Whether you have a regular cycle, are navigating perimenopause, or are just curious about how to take a smarter approach to your wellness—you’ll walk away with tools you can start using immediately.
Join us on Wednesday, June 18th at 7:30 PM at lululemon Boise Towne Square and invite a friend to join you for this FREE event! Your body will thank you.