Ever have certain urges to just KILL IT at the gym? Or sometimes, you go for 5 minutes and leave because you just can't? (guilty lol) This can be due to hormonal changes during your menstrual cycle. Specifically fluctuations in estrogen, progesterone, and testosterone.
(This is for the boys too!! It is important to understand this information if you want to better support the female companions in your life ;) And especially if you are a personal trainer!!)
Disclaimer: This is a very basic introduction to the menstrual cycle. Menses is very individual and may look different for you. This is a research-based post but I am not giving out medical advice.
In this post, I will go over:
The physiology of each phase of the menstrual cycle
Why some phases support intense exercise and some don't
Dietary recommendations for each phase
How to navigate cravings, migraines, and cramps- holistically
Some quick vocab before we begin:
Estrogen: Sex hormone. Protects the brain and heart, improves muscle mass and bone density, boosts mood, and improves sex. Naturally decreases as you age.
Progesterone: Sex hormone. Calms you (opposite relationship to cortisol), improves sleep, sheds the inner lining of the uterus (endometrium), and controls levels of estrogen.
Testosterone: Sex hormone. Increases energy, boosts libido (sex drive), sharpens memory, and regulates muscle mass and red blood cell production.
Cortisol: Steroid 'stress' hormone. Releases stored glucose into the bloodstream, maintains immune function, and controls blood pressure and inflammation. Has the opposite action as progesterone.
Insulin: Peptide hormone. Stores and manages glucose. Needed to make progesterone.
*Note these definitions are based on HEALTHY levels in FEMALES. No single hormone is bad on its own. It is the imbalance of the hormones that cause symptoms.
The menstrual cycle - You and Your Hormones
Day 1-6: Menstruation
This phase starts when an egg from the previous cycle isn't fertilized. The thickening of the uterus, which would support pregnancy, is no longer needed and it sheds.
Workout level: Low intensity
Energy levels are low. Estrogen and progesterone levels are low. Bloating, cramps, fatigue, and cravings can occur. Walking, yoga, stretching, and lunges can help with low hormone levels.
Dietary recommendations:
Focus on hydration, micros, magnesium, and anti-inflammatory foods. Avoid processed foods and vegetable oils. Incorporate berries and turmeric into your meals. Put a couple of shakes of sea salt in your water.
Eat progesterone-building foods:
Beans
Potatoes
Squash
Fruits
Due to blood loss, eat foods high in iron:
Cacao
Shellfish
Spinach
Liver
Legumes
The menstrual cycle: An overview - Stanford Medicine
Day 6-12: Follicular Phase
At the end of bleeding follicles develop on the ovaries and each follicle contains an egg. About halfway through this phase, one follicle becomes the largest and is the dominant follicle that prepares to be released at ovulation. The dominant follicle produces estrogen as it grows.
Workout level: High intensity/anaerobic
Estrogen increases, as well insulin sensitivity, and pain tolerance. This allows you to have heightened anaerobic capacity. Include workouts such as HIIT, circuit training, weight lifting, and pilates.
Dietary recommendations:
With increased insulin sensitivity, this is a good time to increase carbohydrate intake.
Sweet potatoes
Rice
Corn
Squash
This is not an excuse to binge on pasta and pastries LOL. Even though your insulin is working better, your metabolism is lower at this phase- and micronutrients are imperative to maintain a regular cycle.
Day 12-16: Ovulation
The follicle reaches maturity, and the uterus wall thickens, waiting for a fertilized egg to implant. Around day 14 the mature follicle bursts and the egg is released from the ovary.
Workout level: Heavy lifting
During ovulation, usually around day 14, estrogen has peaked and your testosterone has peaked. Your strength is at an all-time high. So lifting weights will be most beneficial. It's also interesting to know that at this time ACL tears are 4-8x more likely due to joint laxity and collagen changes from high estrogen. Be sure to incorporate a thorough kinesthetic warm-up and recovery session during these days.
Dietary recommendations:
After estrogen peaks, it begins to decline, and progesterone increases. When progesterone increases, serotonin can decrease which is where the carb cravings can occur. Curb cravings by:
Increase fruits/vegetables
Micros!!
Intermittent fast 12-16 hours a day
Increase protein and fat
Fuel and feeds muscles, keeps you full longer
Decrease carbohydrates
Insulin sensitivity is declining, metabolism is increasing
Day 16-28: Luteal Phase
The egg travels down the fallopian tube over a couple of days, if a sperm fertilizes the egg, it will attach to the lining of the uterus. If the egg does not become fertilized, hormone levels will drop around day 25 and the uterus prepares for the next cycle.
Workout level: Endurance/aerobic
The body prefers fat as fuel instead of glycogen and your body retains more water. Expect a decline in motivation and prioritize fat-burning exercises. Strength training is not ideal during this time and you probably, won't measure up to your usual capabilities. Incorporate lighter, endurance-based workouts, like bike rides, long trail runs, swimming, etc. This also allows your body to flush out the lactic acid from your muscle tissue, decrease cramps, and strengthen overall cardiovascular health.
Dietary recommendations:
Eat normally at the beginning of the luteal phase.
At the end of the phase, it is important to prioritize rest, hydration, and detox because your body is preparing for the next cycle. Estrogen is low, progesterone is lower, and cortisol is higher.
Day 20
Eat progesterone-building foods
Beans
Potatoes
Squash
Fruits
Day 24-28
Avoid fasting and any type of stress
Drink a lot of water (2-3L) to override the water retention and help with detox
Eat foods high in magnesium and that support detoxifying pathways to metabolize and eliminate the used hormones:
Nuts/Seeds
High-quality sea salt
Leafy greens
>80% dark chocolate
Avocado
Spirulina
Ginger, garlic, turmeric, cayenne pepper
Miscellaneous tips:
Track your cycle
It's good to know how regular your period is. If you have irregular periods, you may have some hormonal imbalances. Use the Apple Health app or another period tracker app to note where you're at each week. You can also add notes about feelings, cramps, sleep, cravings, etc.
If your periods are irregular, you can achieve a more consistent cycle by:
Getting proper sleep (7-9 hours)
Avoiding calorie restriction/skipping meals
Increasing micronutrient intake
High-quality fats
Ancestral meats (liver and bone broth)
7-9 servings of fruit/vegetables per day
Coordinating workout intensity with your cycle
Managing stress
Prioritizing good recovery sessions
Stretching, daily walks, cool-down jogs, etc.
Watch your caffeine intake
Caffeine dependence is something you want to avoid. It is an additional stressor to the body. Caffeine can worsen period cramps FOR SOME PEOPLE. It can also constrict blood vessels, slowing endometrium blood flow. I personally follow Ben Greenfield's recommendation of - 3 weeks on, 1 week off - of daily caffeine to reset adenosine receptors and optimize overall cognitive and neurotransmitter health. (Your week off caffeine can include decaf coffee if you still want the comfort of a warm cup o' Joe in the am).
Supplement
To avoid estrogen dominance drink 2-3 cups of green tea, increase your fiber intake, and take a vitamin B complex. If you can't get enough magnesium and iron in your diet, you can consider supplementing. (Take iron with some form of vitamin C to increase absorption.)
Relieve cramps
When you have cramps, avoid sitting around (a heating pad can only do so much). Any type of movement can decrease cramps and headaches due to the release of endorphins. It also increases sleep quality and decreases cravings. Popular movements for cramps include jumping jacks, band pull-aparts, strict pull-ups, bodyweight squats, lunges, or something as simple as going up and down the stairs a few times. Be sure to stay hydrated, stretch, and eat nutrient-dense and magnesium-containing foods (Micros!!).
Decrease hormonal migraines
Migraines are usually due to estrogen dominance, which can be caused by not enough progesterone (progesterone keeps estrogen levels under control). Also can be exacerbated by inflammatory foods/processes.
Eat high progesterone foods (potatoes, beans, squash, fruits), PRIORITIZE REST, no fasting, no keto, AVOID VEGETABLE OILS/processed foods, and manage stress.
References
Cleveland Clinic. (2022, January 5). Estrogen: What it does and 5 benefits. Cleveland Clinic. Retrieved August 12, 2022, from https://health.clevelandclinic.org/what-does-estrogen-do/
Greenfield, B. (2020). Boundless upgrade your brain, optimize your body & defy aging. Victory Belt Publishing Inc.
Greenfield, B. (2019, October 15). Planning your exercise around your menstruation cycle. Ben Greenfield Life - Fitness, Diet, Fat Loss and Performance Advice. Retrieved August 12, 2022, from https://bengreenfieldlife.com/article/fitness-articles/planning-your-exercise-around-your-menstruation-cycle/
The menstrual cycle. The menstrual cycle | Office on Women's Health. (n.d.). Retrieved August 12, 2022, from https://www.womenshealth.gov/pregnancy/menstrual-cycle
Zonatti, M. (2021, October 18). The Link Between Female Health & Fasting with Dr. Mindy Pelz. other. Retrieved from https://podcasts.apple.com/us/podcast/the-primal-kitchen-podcast/id789935889?i=1000538914065.
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