How to Sync Your Lifestyle with Your Menstrual Cycle: Hormones, Energy and Well-Being

My dear ladies, we have to admit that we live in a patriarchal society, and men dictate the rhythm of life – "go," "do," "strive," "fight," "you can"... This is very tiring and exhausting because we lose our energy and motivation through this constant rushing and competing. Therefore, we must take responsibility for our well-being and realize that if we don't do it ourselves, no one else will make our lives easier, and we must take action. And those actions can be very small changes in our lifestyle – just as our body and the hormones that prevail in it on that day require.
The male hormone system is much simpler – testosterone fluctuates so that it rises in the morning, peaks during the day, and declines in the evening – and so on every day. Men basically live according to a 24-hour circadian rhythm. Meanwhile, women have both a circadian and an infradian (monthly, lunar, lasting 28-32 days) cycle. 
I invite you to download and start using apps to track your cycle and better understand its phases: the most popular ones are FLO, Natural Cycles, Hers, and Cycle Bestie.
Your menstrual cycle can affect you in various ways, so don't forget to monitor changes related to:

• your general mood;
• your physical energy levels
• your ability to concentrate and do mental work;
• the quality of your sleep;
• your bowel habits;
• changes in your skin;

Sex hormones that regulate the menstrual cycle

Estrogen and progesterone are mainly produced in the ovaries (female sex glands). Estrogen is produced in the follicular cells of the ovaries and is responsible for the development of secondary sexual characteristics in women and the regulation of the menstrual cycle. Progesterone is produced in the corpus luteum, which forms after ovulation. It maintains pregnancy and prepares the uterine lining for possible fertilization. In addition, smaller amounts of both hormones are produced in the adrenal glands and, during pregnancy, in the placenta. LH (luteinizing hormone) and FSH (follicle-stimulating hormone) are produced in the pituitary gland, the part of the brain that controls hormone activity. In women, LH stimulates ovulation and causes the release of an egg from the follicle. In men, it stimulates testosterone production in the testicles. FSH stimulates follicle growth and egg maturation in the ovaries in women. In men, FSH is necessary for sperm production in the testicles.
The menstrual cycle consists of four distinct phases (analogous to the seasons):
1. Menstrual (menstruation)
2. Follicular (before egg release)
3. Ovulation (egg release)
4. Luteal (after egg release)

1. Menstrual (menstruation, days 1-7 of the cycle). Winter: slowing down, deep rest, introspection, reflection

Hormones: estrogen and progesterone – at their lowest levels, causing the uterine lining, which was intended for implantation of the embryo but was not used (if fertilization did not occur), to be shed and renewed. You may feel tired, experience painful uterine contractions, weakness, drowsiness, headaches, and breast tenderness. It is very important to allow yourself to behave as you wish and not blame yourself for wanting to do so. Remember that this is your nature, your natural right – to rest, pay less attention to your surroundings, and more to yourself.
Diet: a clean keto diet – fats and proteins, and if you want to be even healthier – no dairy products. Meat, broths, avocados, eggs, butter, coconut oil, dark unsweetened chocolate, cocoa, olives, olive oil. Dark green vegetables that are rich in iron, vegetables, berries. It is currently recommended to take additional electrolytes, as we lose them with blood, and also because estrogen and progesterone levels decrease just before menstruation, the body begins to remove accumulated fluid, which can lead to more frequent urination. Try to limit carbohydrates, especially sugar, as this will improve your overall well-being and energy levels.
Fasting: you can choose intermittent fasting, with a 12-16 hour period of not eating. Ideally, consume Bulletproof coffee (a cup of black coffee, half a teaspoon of ghee or regular butter (vegans can choose cocoa butter), 1 teaspoon of MCT oil or MCT powder – blend everything in a blender).
Exercise: low-intensity cardio (zones 1-2) – walking, cycling, swimming, yoga, stretching exercises, Pilates. Exercise improves mood due to the release of endorphins, and it is also a good way to spend time in nature, connect with nature (swimming), and ground yourself. Physical activity reduces swelling, water retention, and pain. If you still want more intense exercise, try bodyweight training or light weights with fewer repetitions.
Lifestyle: connect with nature, disconnect from social media, maybe even communication – spend time alone, engage in self-reflection, and satisfy your emotional needs.

2. Follicular (before ovulation, days 7-11 of the cycle). Spring: activity, curiosity, movement, discipline

Hormones: energy returns as estrogen levels gradually rise and the uterine lining prepares for implantation. FSH matures new eggs. Estrogen has a stimulating effect, so we feel that we have more energy. We feel more focused and our minds are sharper. Muscle tone increases and we have more stamina (physical energy). There is a greater need for communication and social interaction.
Nutrition: Estrogen increases insulin sensitivity and improves metabolism. Eggs are maturing at this time, so if you want to get pregnant, they need high-quality, clean food to get various building materials. It is recommended to continue the same diet as during menstruation, but with more emphasis on lighter proteins and adding more fruits and vegetables. Fish, meat, seafood, various fresh salads, fruits, nuts, berries (a good example is Buddha bowls). Fermented and sprouted vegetables! 
Ratio: 20% carbohydrates, 35% protein, 45% fat.
Fasting: the best time to fast or choose intermittent fasting, extending the periods between meals to 20-24 hours.
Sports: increase weights, choose weight and resistance training, endurance training, HIIT, SIT, because we have greater tolerance for endurance and pain, better blood circulation improves tissue oxygenation and better recovery of the body. If you are preparing for a competition, this is the time when you can aim for your personal best.
Lifestyle: due to improved concentration and a sharper mind, it is a good time to start new, complex projects and perform more difficult tasks that require attention and concentration. You feel like socializing and going out into the world.

3. Ovulation (release of an egg, days 12-15). Summer: drive, achievements, negotiations

Hormones: estrogen, LH – surge to release the egg into the fallopian tube. A slight rise in temperature – those who use vital function and sleep trackers such as Oura Ring and others can see changes in temperature and assume that ovulation is currently taking place. A female testosterone peak occurs – due to the estrogen peak and this peak, we have even more energy and our sex drive increases. Our tolerance for pain increases, our emotional needs decrease, and we become unstoppable. We need less sleep, and even without sleep we have a lot of energy, we want to socialize, do things, move.
Nutrition: since the temperature is slightly higher and all hormones are on the rise, we need to choose foods that are easier to digest and have a cooling effect – vegetables, fruits, light proteins, slow carbohydrates, berries, and fruits.
Ratio: 30% carbohydrates, 40% protein, 30% fat.
Fasting: we shorten the fasting period to 16-17 hours.
Exercise: lift heavy weights, do more reps, choose long cardio sessions in higher zones (3-4), HIIT, aim for records.
Lifestyle: during ovulation, due to prevailing hormone peaks, women become more beautiful and attractive to men, emitting pheromones. Plan your achievements – ask for a raise, give a public lecture, plan an unpleasant but necessary personal conversation, plan your wedding! You will notice that you want to lead, manage, make decisions more easily, and are more persistent, decisive, and willing to take risks and experiment. Take advantage of this superpower!

4. Luteal (after ovulation, days 16-28. Divided into the first half: days 16 to 21, and the second half: days 22 to 28 – PMS). Autumn: calmness, satisfaction of emotional needs, inner reflection, observation

Hormones: estrogen and progesterone levels rise, the uterine lining thickens, preparing for implantation. If the egg is not fertilized during ovulation, estrogen and progesterone levels drop in the second half of the luteal phase and PMS symptoms appear – mood swings, breast tenderness, water retention, bloating, cravings for specific foods. Energy levels drop significantly, and there is a desire for less communication and social interaction, more time alone, peace and quiet, satisfying emotional needs, taking care of oneself, and getting plenty of rest (smaller circles of friends, deeper conversations). Desire for touch and closeness (increased need for oxytocin – the hormone of closeness, care, and love).

Nutrition: as progesterone levels rise, you will naturally start craving more "comfort food" – fast carbohydrates. Don't be fooled, because progesterone reduces insulin sensitivity, so your body reacts much more sensitively to excess glucose – glucose spikes will be much higher, resulting in a vicious cycle, and after eating a meal of fast carbohydrates, you will feel a lack of energy, fatigue, and an even greater desire to "eat something sweet," as well as a constant feeling of hunger. Try to provide your body with "slow" carbohydrates and fiber – warm soups with grains, vegetable stews, meat, lots of good fats, cocoa, dark chocolate. If you really want something sweet, choose fresh fruit. Avoid sweets and dried fruit. Natural sweeteners such as stevia and monk fruit are suitable.
Ratio for phase 1 of the luteal phase: 15% carbohydrates, 25% protein, 60% fat.
Ratio for phase 2 of the luteal phase: 30% carbohydrates, 30% protein, 40% fat.
Fasting: shorten to a 12-16 hour window of not eating.
Exercise: in the first part of the phase, when you still have energy, moderate to high-intensity cardio and weight training are still recommended. In the second phase – Pilates, yoga, walks in nature, swimming, short light cardio sessions... If you really want to, you can do weight training, but only with very light weights or your own body weight. Try not to raise your cortisol levels with heavy workouts and high goals, because increased cortisol further increases insulin resistance, and due to the effects of progesterone, we already have reduced sensitivity to this anabolic hormone, so there is really no need to provoke it further.

Lifestyle:  allow yourself to feel and relax as you wish, and ensure that your emotional needs are met. Women often feel guilty for putting themselves first, so dismiss such thoughts and listen to your body's needs: reduce your workload (focus on personal, creative tasks, project review, correction, supervision), distance yourself from your social circle (if you want to), sleep more, eat well. Be kind to yourself, because you have worked so hard during ovulation, now it is time to rest and reflect. It is normal to want sensitive physical contact – hugs, quiet time with your partner (oxytocin).
Remember that our cycle is a gift from nature, and we ourselves choose whether to accept and enjoy these superpowers, making the most of them, or to live ignoring our body's language and needs. I wish you to get to know yourself better and recognize the signals your body sends you – after all, life will be much easier then! 
In addition, many women find it beneficial to support their body not only with balanced nutrition and rest, but also with specific supplements. For example, liquid collagen supplements can help maintain skin elasticity, joint health, and overall vitality. Adding them to your daily routine can be a simple yet powerful step toward long-term well-being.