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The Menstrual Cycle

Understanding the 28-day rhythm that affects energy, performance, mood, and metabolism.

📖 The Story​

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For years, Jessica thought she was inconsistent. Some weeks she crushed her workouts, felt unstoppable, and had endless energy. Other weeks she dragged through every session, craved chocolate, and wanted to sleep for days.

"I must lack discipline," she told herself. "I need to push through."

Then she started tracking her cycle alongside her training. The pattern was immediate and obvious: her "good weeks" were always days 6-14. Her "bad weeks" were always days 20-28. It wasn't inconsistency—it was her biology, running on a predictable rhythm she'd never learned to read.

"Why did no one teach me this?" she wondered. "I spent years fighting my body when I could have been working with it."

The lesson: The menstrual cycle isn't a monthly inconvenience. It's a powerful rhythm that, once understood, becomes a tool for optimization.

🚶 The Journey​

The Four Phases

The Monthly Journey:

PhaseDaysHormonesHow You Feel
Menstrual1-5Low estrogen, low progesteroneLow energy, introspective
Follicular6-14Estrogen risingEnergy building, optimistic
Ovulation14-16Estrogen peak, LH surgePeak energy, confident
Luteal17-28Progesterone dominantEnergy declining, more tired

Note: Day 1 = first day of period. Cycles can range from 21-35 days and still be normal.

🧠 The Science​

Hormones and Their Effects

Estrogen​

What it does:

  • Anabolic (builds tissue)
  • Enhances mood and cognition
  • Improves insulin sensitivity
  • Increases pain tolerance
  • Supports bone health

When it's high (follicular/ovulation):

  • Better workout performance
  • More stress resilient
  • Clearer thinking
  • Higher libido

When it's low (menstrual/late luteal):

  • Lower energy
  • More sensitive to stress
  • May feel foggy
  • Recovery slower

Progesterone​

What it does:

  • Catabolic (breaks down tissue)
  • Promotes calm and sleep
  • Raises body temperature
  • Increases respiratory rate
  • Affects fluid balance

When it's high (luteal phase):

  • Metabolism increases 100-300 cal/day
  • Body temperature rises
  • Sleep may be disrupted
  • Cravings increase (normal response)
  • Exercise feels harder at same intensity

The Cycle's Effects on Body Systems​

SystemFollicular PhaseLuteal Phase
MetabolismStandard+100-300 cal/day
Insulin SensitivityBetterWorse
TemperatureLowerHigher (+0.5-1°F)
Pain ToleranceHigherLower
StrengthPeak potential~5-10% lower
EnduranceGoodMay feel harder
RecoveryFasterSlower
SleepBetterMay be disrupted
MoodGenerally betterMore variable
## đź‘€ Signs & Signals

Tracking Your Cycle​

What to track:

  • Day 1 (first day of period)
  • Energy levels (1-10)
  • Workout performance
  • Sleep quality
  • Mood
  • Cravings
  • Any symptoms

Phase Indicators​

PhasePhysical SignsEnergy Signs
MenstrualBleeding, possible crampingLower, introspective
FollicularLighter, clearerRising, optimistic
OvulationCervical mucus changes, mild crampingPeak, confident
Luteal EarlyBreast tenderness may beginGood but starting to decline
Luteal LatePMS symptoms if anyLower, need more rest

Signs of Healthy Cycle​

  • Regular length (21-35 days)
  • Consistent pattern month to month
  • Manageable symptoms
  • Clear phase transitions

Warning Signs​

SignPossible Issue
Cycles <21 daysHormonal imbalance
Cycles >35 daysPossible PCOS, stress, low body fat
Missing periodsAmenorrhea—needs evaluation
Severe PMSMay be PMDD—see provider
Heavy bleedingIron deficiency risk
Severe painEndometriosis possible

🎯 Practical Application​

Working With Your Cycle

The Menstrual Phase​

What's happening: Hormone levels are at their lowest. Your body is shedding the uterine lining.

How you might feel:

  • Lower energy
  • Need for rest
  • Introspective
  • Possible cramping
  • Some feel relief as PMS ends

Training approach:

  • Honor lower energy
  • Lighter intensity okay
  • Many feel fine to train normally
  • Listen to your body
  • Yoga, walking, light movement beneficial

Nutrition focus:

  • Iron-rich foods (blood loss)
  • Anti-inflammatory foods
  • Warming foods often feel good
  • Stay hydrated
  • Don't restrict if hungry

Self-care:

  • Extra rest if needed
  • Heat for cramps
  • Gentle with yourself
  • Journaling/reflection
## 📸 What It Looks Like

Sample Month: Cycle-Aware Living​

Days 1-5 (Menstrual):

  • Monday: Rest day, gentle yoga
  • Tuesday: Light strength, lower weights
  • Wednesday: Walk, journaling
  • Thursday: Easy cardio if feeling good
  • Friday: Whatever feels right

Days 6-14 (Follicular):

  • Monday: Heavy leg day
  • Tuesday: HIIT cardio
  • Wednesday: Upper body strength
  • Thursday: Challenging workout class
  • Friday: Try something new
  • Saturday: Long run or hike

Days 14-16 (Ovulation):

  • Attempt PRs if training for them
  • Schedule important meetings
  • Social events
  • Competition if relevant

Days 17-28 (Luteal):

  • Early: Still training hard but moderating
  • Mid: Steady state cardio, moderate strength
  • Late: Lighter workouts, more recovery
  • Focus on sleep
  • Accept increased appetite
## 🚀 Getting Started

Month 1: Track​

  • Download tracking app (Clue, Flo, etc.)
  • Mark Day 1 (first day of period)
  • Daily: Rate energy 1-10
  • Daily: Note workout performance
  • Daily: Note mood and symptoms
  • Don't change anything yet—just observe

Month 2: Pattern Recognition​

  • Review Month 1 data
  • Identify your high-energy days
  • Identify your low-energy days
  • Note any consistent symptoms
  • Start seeing your personal pattern

Month 3: Experimentation​

  • Try one adjustment based on patterns
  • Maybe: Harder workouts in follicular
  • Maybe: More rest in late luteal
  • Maybe: Allow more food before period
  • Track what works

Month 4+: Optimization​

  • Refine your approach
  • Plan training around cycle
  • Adjust expectations by phase
  • Use cycle as tool, not excuse
## 🔧 Troubleshooting

Common Cycle Challenges​

"My cycle is irregular"

  • Some variation is normal (a few days)
  • Stress, travel, illness can shift cycles
  • If consistently irregular, see Hormonal Health
  • Very irregular may indicate PCOS

"I don't notice any difference between phases"

  • Some women have subtle variations
  • Track more carefully—patterns may emerge
  • You may be naturally less hormone-sensitive
  • Still worth general awareness

"My PMS is severe"

  • Beyond normal range may be PMDD
  • Track severity for provider
  • See Hormonal Health
  • Lifestyle factors can help significantly

"I'm on hormonal birth control"

  • Pill suppresses natural cycle
  • Won't have natural phase variations
  • Some still notice week-to-week differences
  • Cycle syncing less relevant but awareness still useful

"I want to get pregnant"

  • Tracking cycle is essential
  • Ovulation is fertile window
  • See Hormonal Health for fertility
## 🤖 For Mo

AI Coach Guidance​

Key Teaching Points:

  • Cycle affects everything—validate this
  • Variations are normal, not weakness
  • Working with cycle improves results
  • Tracking is the foundation

Common Misconceptions to Address:

  • "I should perform the same every day" → No, variation is normal
  • "Cravings mean I lack discipline" → They're hormonal, not weakness
  • "I should push through low energy" → Sometimes rest is better
  • "My cycle is an obstacle" → It's information and can be a tool

Questions to Ask:

  • "Do you currently track your cycle?"
  • "Have you noticed any patterns in energy or performance?"
  • "What phase are you in right now?"
  • "Any symptoms that concern you?"

Red Flags:

  • Missing periods for 3+ months
  • Cycles consistently <21 or >35 days
  • Severe PMS affecting daily function
  • Heavy bleeding requiring hourly changes
## âť“ Common Questions

Q: Is a 28-day cycle normal? A: 28 days is average, but 21-35 days is the normal range. What matters most is that YOUR cycle is consistent for you.

Q: Should I not exercise during my period? A: Most women can exercise normally during their period. Many feel better with movement. Listen to your body—if you need rest, rest. If you feel fine, train.

Q: Why do I crave chocolate before my period? A: Progesterone increases metabolism and can deplete magnesium. Chocolate cravings may be your body seeking magnesium. It's biological, not weakness.

Q: Does the cycle affect weight? A: Yes—water retention in the luteal phase can add 2-5 pounds that disappear after your period. Don't weigh yourself in late luteal if it bothers you.

Q: Can I still build muscle with cycle variations? A: Absolutely. Understanding your cycle helps you train smarter. You might make more gains by pushing hard in follicular and recovering well in luteal than by pushing equally hard all month.

## âś… Quick Reference

Cycle Cheat Sheet​

PhaseDaysEnergyTrainingNutrition
Menstrual1-5Low-ModerateAs tolerated, gentleIron-rich, nourishing
Follicular6-14Rising → HighPush it, try new thingsStandard, good carb tolerance
Ovulation14-16PeakGo for PRsSupport performance
Early Luteal17-21GoodModerate-highStandard
Late Luteal22-28DecliningModerate, recovery focus+100-300 cal, magnesium

Quick Hormone Guide​

HormoneHighEffect
EstrogenDays 10-16Energy, strength, mood up
ProgesteroneDays 17-28Calm, sleep, metabolism up
Both LowDays 1-5Lower energy, reset

💡 Key Takeaways​

Essential Insights
  1. The cycle is ~28 days with 4 distinct phases—each feels different
  2. Follicular phase (days 6-14) is your power phase—push here
  3. Luteal phase (days 17-28) requires more recovery—honor this
  4. Metabolism increases 100-300 cal/day before your period—eat more
  5. Cravings are biological, not weakness—work with them
  6. Tracking reveals your personal patterns—everyone varies slightly
  7. Working with your cycle beats fighting it—smarter not harder
## đź“š Sources
  • Constantini et al. - "The Menstrual Cycle and Sport Performance" (2005) Tier A
  • McNulty et al. - "The Effects of Menstrual Cycle Phase on Exercise Performance" (2020) Tier A
  • Sims, Stacy - "ROAR" (2016) Tier C
  • Davidsen et al. - "High Responders to Resistance Exercise Training" (2011) Tier A

🔗 Connections​