Let me tell you something—life is hard sometimes, especially for women. We’re juggling work, relationships, self-care, a social life, and maybe even a side hustle or two. But one thing that’s often overlooked in the chaos of daily life? Our menstrual cycles! I mean, seriously, how many of us give it the attention it deserves? Oftentimes, when it’s that time of the month, we just push through it because life doesn’t stop, but my goodness…what an interesting time of each month, wouldn’t you agree?
It wasn’t until recently that I started to truly care about how I was taking care of my body during this time, and I went down a rabbit hole on TikTok and YouTube. As I am getting older, hormones are changing. I want to make sure my body is performing at its peak, but also knowing when I need to take it easy to give my body rest as well.
I absolutely LOVE everything about being a woman…but Aunt Flo can catch these baby hands some months lol! So, hey – instead of wanting to fight her each month, let’s talk about how syncing your life to your menstrual cycle can actually help you live better, feel better, and thrive. Oh, and this isn’t just about getting your diet on point, although that’s a huge part of it too.
The Cycle Breakdown: Let’s Talk Biology (But Not Too Much, I Promise)
So first off, if you’re wondering what the heck I’m talking about, let me break it down. Your menstrual cycle has four distinct phases, each of which can impact your energy, mood, and even your cravings. You probably know about the whole “time of the month” thing, but did you know that how you move through each phase can influence how you live your life? Yep, we’re talking peak productivity, workouts, diet adjustments, and self-care. It’s all about working with your body, not against it.
- The Menstrual Phase (Days 1-5)
Ah, the classic. Aunt Flo/My Monthly Bestie Girlfriend has come to visit, and it’s time for the world to take a pause. This is when you’re bleeding and feeling like you just want to curl up in bed with a heating pad and some snacks (and maybe a good Netflix binge session/K-drama). For me, I realized I don’t want to push through my workouts during this phase—my body’s telling me to rest, so I rest. No shame. If I feel up for a walk, cool, but no high-intensity stuff. - The Follicular Phase (Days 6-14)
This is your “I can conquer the world” phase. You’ve got energy, you feel like a bad b**ch, and you’re ready to take on anything. So, what do I do? I use this phase for maximum productivity. I plan my goals, get into that new project I’ve been procrastinating on, and get my social life going (working on this part lol). This is when I’m crushing my to-do lists, trying new recipes, and even dusting off the weights I own for strength training. My body’s ready for it, and I’m not holding back. - The Ovulation Phase (Days 15-17)
Sis, you’re glowing! This is when you’re radiating confidence and feeling your best. Your body’s all about fertility during this time, so you’re naturally more attractive, energized, and ready to make things happen. Sis, your body is literally purring (if you know what I mean lol). For me, this is when I try to schedule those meetings I really want to crush because my communication skills are on point, and my energy is at an all-time high. I’m also indulging in a little more socializing (because I’m out here thriving) and making sure I’m eating well, with lots of protein and greens to keep my glow going.
- The Luteal Phase (Days 18-28)
Okay, we’re getting to that point in the month where you’re tired of everybody’s bullsh*t! You might start feeling a little more emotional or moody, and that’s because your hormones are fluctuating. I used to dread this phase because it felt like I was just “in my feelings and all in my head”, but now I’ve learned to embrace it.
This is when I slow down a bit, take care of myself, and really focus on self-care. If I feel like having a chocolate bar or two (‘cause we listen and we don’t judge lol), I permit myself to do so. However, what I really focus on during this phase is managing stress. I struggle with high cortisol levels and an unbalanced nervous system, so this is especially important for me. I make sure I prioritize sleep, reduce stress, and maybe even do a little yoga or meditation to bring balance back into my life.
Diet: Feed Your Body According to Your Cycle
Okay, let’s talk about what you’re eating. I don’t know about you, but I’ve always had those days where I crave all the things. That’s not just your typical PMS behavior, it’s actually part of your body’s natural response to hormones, and you can use that knowledge to your advantage.
The Menstrual Phase: When I’m on my period, I’m craving comfort. But that doesn’t mean I’m about to drown my feelings in a pint of ice cream (at least, not throughout my WHOLE period lol). Instead, I warm up a big batch of bone broth, which is packed with nutrients, and pair it with some avocado for healthy fats. This keeps me nourished and hydrated without the sugar crash. And don’t forget the water—lots and lots of water. Hydration is key, especially during that first phase.
The Follicular and Ovulation Phases: These are the phases where I feel energized and like I can do anything. So, I fuel up with lean protein, lots of greens (my go-to is spinach), and healthy carbs like quinoa and sweet potatoes. I’ve also noticed that keeping my meals rich in antioxidants, like berries, really helps me feel my best during these phases.
The Luteal Phase: Okay, this is when things get interesting. My body is preparing to wind down, and I’ve learned that my cravings for carbs are very real during this time. Instead of reaching for that bag of chips (because trust me, it’s tempting), I swap for roasted sweet potatoes, dark chocolate, and pineapple mango smoothies to curb the cravings. Protein also helps keep my energy stable, so I make sure I’m eating plenty of it with each meal.
Pro Tip: I’ve also found that adjusting my diet in this way helps with managing my insulin and cortisol levels, especially during those times when stress and blood sugar are a little more out of whack.
Lifestyle: Embrace Your Cycle, Don’t Fight It
Okay, so here’s the tea: once I started syncing my lifestyle to my menstrual cycle, things got a whole lot easier. Seriously, I was fighting my body, thinking I could be productive and hustle through it all, but my body was just like, “Girl, no – sit down somewhere.” Now, I’m all about balance, and I’ve learned how to flow with my body’s natural rhythm.
- Workouts: There’s no reason to hit the workout hard when your body’s telling you to chill, but when you’re feeling high-energy, that’s your cue to hit it hard and get in a good sweat. For me, strength training during the follicular phase is key, while I keep it light and restorative (hello, yoga!) during the luteal phase.
- Sleep: I’ve become obsessed with tracking my sleep—mainly because, as a busy woman with insulin and cortisol issues, I need it to thrive. When I’m in the luteal phase, I really focus on getting quality rest. This means no screens about an hour or so before bed, a nice calming tea, a book, and a super cozy environment to help me wind down.
- Self-Care: I’ve also been much better about making time for myself. During my luteal and menstrual phases, I like to take hot baths, use some hydrating hair oils (shoutout to Wild Growth Hair Oil, which I’ve been loving), and just take it slow. That’s when the stress management comes in too—yoga, journaling, and meditation are lifesavers.
Final Thoughts: It’s All About Balance
Ladies, your body is a powerhouse, and once you learn how to work with it rather than against it, everything gets easier. Trust me, syncing your life to your menstrual cycle isn’t about perfection. It’s about understanding yourself better and learning to give your body what it needs at the right time. So, embrace your cycle, nourish it with the right foods, get the rest you deserve, and flow through life with intention. Oh, and don’t forget to treat yourself—your body works hard for you every single month, so show it some love!
Oh, which reminds me – if you’re not already tracking your cycle, please start! I use an app to keep up, and it’s been a game-changer in understanding my mood swings, energy levels, and even how my skin behaves throughout the month. Give it a try—your future self will thank you.
Now, go on and live your best-synchronized life! 💖
Related: My Favorite YouTube Fitness Channels for At-Home Workouts
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