Understanding your hormones
How to Think, Eat & Move With Your Menstrual Cycle
Did you know that women’s hormones fluctuate so much throughout the month that they directly impact energy, motivation, appetite, insulin sensitivity, exercise performance, and recovery?
Every single women needs to know this, because when you understand these shifts, you can align your lifestyle - what you eat, how you move, and how you support yourself mentally - feel more balanced and happier!
Phase 1: Follicular Phase (Day 1-14)
This phase begins on Day 1 of your bleed and continues until ovulation (around Day 14 for some women).
Oestrogen dominates in this phase.
Appetite: Suppressed due to elevated oestrogen - you may naturally eat a little less.
Metabolism & Insulin: You’re more insulin sensitive, meaning your body handles carbohydrates more efficiently.
Energy & Motivation: Higher - this is often the time you feel most productive, social, and driven.
Exercise: High oestrogen = greater gains in muscle mass after exercise and higher glucose tolerance. It’s a great time to push harder in your workouts and take on more physical challenges.
Phase 2: Luteal Phase (Day 14-28)
This phase starts after ovulation and lasts until your next period begins.
Oestrogen drops and progesterone rises.
Appetite: Increases - you may need around 250 extra calories per day to support your body’s metabolic needs.
Metabolism & Insulin: You’re less insulin sensitive and more prone to storing excess carbs as fat.
Energy & Motivation: Naturally lower -you may notice you feel less like tackling big projects.
Exercise: Less output and performance due to a drop in VO2 max, and your body builds less muscle after workouts compared to the follicular phase. This doesn’t mean stop moving - just consider swapping high-intensity sessions for strength training, yoga, pilates, or walking.
What if Your Cycles Are Irregular?
If your cycle feels unpredictable or out of sync, you’re not alone. Our modern world with screens, Wi-Fi, artificial light, stress, etc. can all throw off hormonal balance.
Here’s something fascinating: before modern living, women’s cycles were much more in tune with the moon’s natural rhythm. Most women would bleed at the new moon and ovulate at full moon.
By noticing whether your cycle lines up with the moon or feels irregular, you gain extra insight into your body’s natural rhythm. Aligning bedtime with natural darkness, reducing screen exposure at night, and spending more time outdoors can help bring your cycle back into harmony.
Why This Matters
Your hormones aren’t a barrier, they’re a guide. By working with your cycle instead of against it, you can:
Optimise hormones, especially during hormone specific phases including preconception planning, perimenopause and menopause.
Support your appetite and avoid energy crashes.
Time your training for maximum results and recovery.
Honour your body’s shifting energy and motivation.
Reconnect with the natural rhythms of the moon and your body.
Practical Tips
Phase 1 (Follicular): Take advantage of higher energy - schedule important tasks, social events, and harder workouts. Focus on lean protein, high quality whole grains, and fresh vegetables to fuel your body.
Phase 2 (Luteal): Honour increased appetite by adding nutrient-dense snacks (e.g., nuts, boiled eggs, hummus with veggies) or larger meals. Prioritise rest and choose gentler movement when needed.
Moon Cycles: Track your period against the moon - are you bleeding on a new moon or full moon? This can give clues to your hormonal rhythm and help you reconnect with your body.
When you align your lifestyle with your cycle (and even the moon), you can harnessing the natural flow of your hormones.