Understanding Your Menstrual Cycle: How to Optimize Exercise and Nutrition Throughout the Month

Hey loves! ✨

Let’s talk about something that doesn’t always get the spotlight it deserves: exercising during your menstrual cycle. If you’ve ever wondered why some weeks you feel like Wonder Woman in the gym and others you’re barely dragging yourself out of bed, you’re not imagining it. Your menstrual cycle plays a massive role in your energy levels, strength, and motivation. Learning to work with your body’s natural rhythms instead of fighting against them can be a total game-changer for your fitness journey.

Let’s break it down phase by phase, with a few of my own stories sprinkled in to keep it real!

Week 1: Menstruation (Days 1-7)

What’s Happening?

This is when your body is shedding the uterine lining, and hormones like estrogen and progesterone are at their lowest. You might feel more tired and cranky—hello, bloating—but surprisingly, this can also be a great time to move your body.

Exercise Tips:

• Go Easy: At the start of your period, lighter activities like yoga or gentle stretching might be just what you need. When I’m curled up with a hot water bottle on day one, a slow walk or child’s pose can feel like a win.

• Surprising Strength: By day three or four, some women (myself included) notice their strength creeping back. I’ve had days where I’ve PR-ed my deadlift during my period, so don’t write off the weights if you’re feeling good.

• Cramps Relief: Light cardio, like cycling or swimming, can help ease those pesky cramps. It’s counterintuitive, but it works!

Nutrition Tips:

• Hydrate Like a Queen: Water, herbal teas, and even hydrating soups can help reduce bloating.

• Iron Boost: Since you’re losing iron, load up on spinach, lentils, and dark chocolate (my favorite excuse!).

• Comfort Foods: Cravings? Swap a sugary treat for something sweet but wholesome, like a banana or homemade smoothie.

  
  

Week 2: Follicular Phase (Days 8-14)

What’s Happening?

Estrogen is on the rise, and you’re likely feeling more energized and upbeat. This is the time to go for it!

Exercise Tips:

• Push Hard: This is the phase where I feel unstoppable. Heavy lifting, high-intensity interval training (HIIT), or running—you name it, it’s on the menu. During one follicular phase, I signed up for a local 10K last minute and smashed my PB. No regrets.

• Skill Work: Your coordination and focus are sharper now, so it’s a great time to practice technical skills like nailing a new yoga pose or working on your pull-ups.

• Longer Cardio: Endurance is your superpower this week, so feel free to challenge yourself with a long run or bike ride.

Nutrition Tips:

• Protein Power: Your muscles are working hard, so fuel them with lean meats, eggs, tofu, and fish.

• Complex Carbs: Keep your energy stable with oats, quinoa, and sweet potatoes.

• Fresh Produce: Maximize your nutrient intake with colorful fruits and veggies—nature’s multivitamins!

  
  

Week 3: Ovulation (Days 15-17)

What’s Happening?

Estrogen peaks, and testosterone gets a little boost too. This is your prime time for confidence, strength, and… well, feeling fabulous. However, there’s a catch: your ligaments might be slightly more lax, increasing the risk of injury.

Exercise Tips:

• Max Power: Go for those big compound lifts like squats and deadlifts. But…

• Watch Your Form: This is not the week to get sloppy with technique. I learned this the hard way when I tweaked my knee during a poorly planned HIIT session.

• Short but Intense: Think sprints, kettlebell swings, or hill runs. Channel that extra energy into quick, explosive movements.

Nutrition Tips:

• Anti-Inflammatory Foods: Combat potential inflammation with foods like berries, walnuts, and turmeric.

• Healthy Fats: Avocados and olive oil are your friends this week.

• Hydrate: Yep, still important. Keep that water bottle close!

  
  

Week 4: Luteal Phase (Days 18-28)

What’s Happening?

As progesterone rises and estrogen drops, you might start feeling sluggish, bloated, or moody. PMS symptoms like cravings and fatigue often show up here.

Exercise Tips:

• Dial It Down: I’m the queen of moderate workouts during this phase. Pilates, steady-state cardio, or a dance class are my go-tos. Once, I tried to push through an intense leg day… and ended up lying on the gym floor cursing my life choices. Learn from me.

• Mind-Body Workouts: Yoga or stretching can help ease tension and bloating. Plus, it’s a great way to reset mentally.

• Prioritize Recovery: If your body is asking for rest, give it rest. Even a simple walk can count as movement.

Nutrition Tips:

• Magnesium Magic: Dark chocolate (yes, again), bananas, and spinach can help with mood and muscle cramps.

• Craving Swaps: Crave salty? Try roasted chickpeas. Need sweet? Greek yogurt with honey and berries hits the spot.

• Stay Fiber-Filled: Whole grains, veggies, and legumes can keep your digestion happy.

  
  

Final Thoughts: Embrace Your Cycle

Our menstrual cycles are like an internal guide to how we’re feeling and what our bodies need. Learning to adapt your workouts and nutrition to each phase can make your fitness journey feel so much more aligned and enjoyable. Personally, understanding my cycle has been a game-changer. It’s why I’ve stopped beating myself up for needing an extra rest day during PMS or why I fully embrace beast mode during ovulation.

So, whether you’re lifting heavy, flowing through yoga, or just taking a walk to clear your mind, remember this: your body’s fluctuations are a superpower, not a weakness.

Let’s work with our cycles and celebrate all the amazing things our bodies can do! 💪🌸

Millie x