Bespoke Women’s Guide to Exercise and Hormones

This Guide will help start you on your cycle syncing journey, it will cover the physiology, exercise recommendations, nutrition, and energy management of each phase of your cycle.

Unlock your full potential in life, work and health.

Hormones are pretty amazing! Serving as a way for our body to communicate with itself, hormones deserve all the credit when it comes to controlling daily function, affecting mood, our body’s chemistry, immune system, energy levels, body temperature, our appetite, and even more.

Have you ever felt like you’ve hit a plateau in your training, you still aren’t recovering well, or you just don’t have energy for the day? No matter how hard you train, track your macros, or closely follow your program… it still isn’t enough?

It could be due to the utilization of only your 24 hour circadian rhythm, aka our internal clock.  This clock explains why it’s so hard to fall asleep when we are jet lagged. But did you know, in addition to this circadian rhythm, females have another kind of clock, one that starts at puberty and lasts for 28 days. This is our infradian rhythm. As a result, there are four distinct hormonal cycles requiring different forms of self care, exercise, nutrition, and energy management.  This allows for a more efficient way to utilize our unique biology as women, and unlock our full potential.

What does that look like? For example, research shows that strength training during the follicular phase will induce more strength gains than during the luteal phase. The Women’s National Soccer Team incorporated these principles and even adjusted their habits and training to reflect the needs of each of their phases to optimize recovery and performance. Why? Different levels of hormones at different stages of the cycle will affect the body’s ability to build muscle, recover, and perform. Now, let’s break down each cycle. At the end of this guide you will see a few tips for Tracking and Planning.

Follicular Phase

• Physiology
  The follicular phase begins the day your menses (bleed) ends, lasting 7-10 days. The follicles located in the ovaries begin to ripen and prepare for ovulation. Estrogen levels rise to renew the uterine lining.

• Exercise
  The anabolic effects of the follicular phase are thanks to the increase in estrogen. Estrogen promotes insulin sensitivity, meaning the body is more efficient in breaking down glucose in the blood = more energy! The mitochondria are stimulated by this hormone to optimize energy expenditure and production. This means maximal gains in the weight room and more energy for cardio. Check out our Follicular phase Exercise post on Instagram for a workout example.

• Nutrition
  Appetite is suppressed during this phase and the body is more efficient in building lean body mass. According to Carolyn Brown MS RD from Indigo Wellness Group, this phase is about estrogen metabolism and gut health. Reach for cruciferous veggies and probiotic rich foods such as krauts, kimchi, and miso. Check out our Follicular phase Nutrition post on Instagram for food specifics and serving size.

• Energy Management
  Instead of focusing on time management, redirect your focus to energy management. Your infradian rhythm will help you determine when to pick up a new project, meet new people or sit down and reflect. You’ll be more productive, have decreased stress and a new respect for your own cycle. During your Follicular phase, you’ll begin to feel more open. You may want to try a new group fitness class, or schedule work meetings as the estrogen surge boosts the brain’s memory capacity. This is the ideal time to start new projects and tackle more complex problems!

Ovulatory Phase

• Physiology
  Estrogen surges, luteinizing hormone increases, triggering the release of a single mature follicle into one of the fallopian tubes and finally into the uterus where it is ready to be fertilized. The ovulatory phase only lasts for a period of 3-4 days.

• Exercise
  Estrogen and testosterone are at their peak, meaning lots of energy to burn. Don’t be afraid to go all out in high intensity intervals or your favorite boot camp during this phase! Check out our Ovulatory Phase Exercise post on Instagram for a workout example.

• Nutrition
  Veggies help to metabolize the peaks in estrogen during ovulation. Excess estrogen may cause women to experience acne, bloating, and mood swings. Reach for foods high in antioxidants and fiber such as bell peppers, spinach, and strawberries. The metabolism slows down during the ovulatory phase meaning you may be satisfied with lighter meals during this time.

• Energy Management

  Estrogen continues to improve mental sharpness and communication. This is the time to connect with others, have important conversations, or get ahead of some work. Physical energy is at its highest during this phase, you’ll feel more outgoing and upbeat!

Luteal Phase

• Physiology
  During the luteal phase, the corpus luteum grows while estrogen levels continue to rise. At the second half of this phase, if the egg is not fertilized, the corpus luteum is reabsorbed into the body. Estrogen, progesterone, and testosterone peak then abruptly decrease to their lowest concentrations. This phase lasts 10-14 days.

• Exercise
  During the first half of this phase, estrogen and testosterone are still high, while progesterone slowly increases. Energy will still be elevated but not as much as before. Strength training is best for the first half of the luteal phase. During the second half of this phase, hormone levels decline, and the body is less primed for muscle growth. Flexibility and low intensity cardio options are best for the second half the luteal phase.

• Nutrition
  Research has shown that during the Luteal phase, the metabolism has a natural uptick, on average women will consume 279kcal more than normal. Honoring your hunger cues and allowing yourself the increase in calories will help diminish your PMS-cravings/binges. This phase is best suited for complex carbs and high fiber foods that help stabilize your blood sugar and reduce your cravings. Some great options include brown rice, sweet potatoes, chickpeas, apples, and walnuts. Other foods that help your hormones during the luteal phase include dark leafy greens, omega-3 rich foods such as Salmon and Mackerel and 1-2 anti-inflammatory herbs such as turmeric, cinnamon, and ginger. Cut back or avoid alcohol, excessive caffeine (more than 1-2 cups a day), sugar, white carbs, inflammatory oils: canola, vegetable, rapeseed, corn, safflower, and soybean oil.

• Energy Management

  During this period, the ratio of estrogen to progesterone makes you more detail oriented and focused on finishing work tasks. Social outings and meetings during the luteal phase may feel more physically taxing. Focus your energy on completing the tasks that may have started during the earlier phases.

Menstrual Phase

• Physiology
  Levels of estrogen and progesterone drop during the menstrual phase. Without a fertilized egg, the lining of the uterus is no longer needed. The tissue is shed over a period of about 3-7 days..

• Exercise
  Energy and hormone levels are at their lowest during menses. Overdoing it with high intensity exercise may cause an inflammatory reaction, resulting in fat storage and reduction in muscle mass. During the menstrual phase, focus on lower intensity activities such as walking, foam rolling, and yoga..

• Nutrition
  Proteins and healthy fats will help to stabilize your mood and energy during this time. Proteins are the building blocks for our hormones, fueling the body adequately will set you up for a healthy cycle. Let’s not forget the importance of replenishing the iron lost during menstruation. Examples include red meat, kidney beans, seafood, and kelp.

• Energy Management

  The theme of this phase is rest and reflection. This is the period when you can take the time to evaluate the past month. Check in with yourself and think about how the past month went and reprioritize work tasks if needed. You may feel more stressed and fatigued, but don’t forget! Exercise can do wonders in helping to reduce symptoms.

Even if you are just getting started in cycle tracking, here are a few quick tips in learning how to synchronize your daily activities with your hormone cycles.

Exercise

Check in with yourself after your workouts. Your goal should be to feel good after exercise! If you feel totally depleted, it may be a sign that your body is doing too much.

Journal

Take note of how you feel throughout your cycle. Write down any dips in energy, clarity of mind, or motivation surges to start new projects. These can all be clues to help you better understand your cycle and how you can utilize the natural hormonal changes to your advantage!

Period Tracker

Utilize a period tracker to know where you are in your cycle and adjust your meal plan and exercise program to support your hormones.

Recovery Tracker

Monitor your sleep and recovery from exercise, as well as your trends during your cycle such as an app or wearable device..