Beat the Hormone Havoc: Stay Fit, Strong & Balanced

Are you cycle syncing? I hadn’t even heard of this until last year, and it’s brilliant as a tool to connect with our natural body rhythms. It means matching your activities to your menstrual cycle, to work with the body & mind and not against it.

I used to feel a lot of shame when my moods, energy, and focus were all over the place. Then when I would get my period and would be like…ohhhhh, that was the problem. I have ADHD, and had truly poor health habits for the longest time. Rituals were tough.

In addition my mind was filled with “shoulds.” I should sleep earlier, I should eat more before 3pm, I should not be feeling so sensitive right now, or x, y, z.

That inner voice was loud and very negative when I was feeling all over the place.

I was riding the hormonal rollercoaster with no map. And no one had ever taught me how to navigate it.

Like so many women, I had no idea that my body’s hormonal fluctuations each month were impacting my energy, sleep, metabolism, cravings, motivation, strength, and emotional resilience. We’re sometimes taught to track our periods, but not how to actually live with our cycle. Many of us don’t know how to harness the power of each phase.

So today, I want to change that for you.

Hormonal Shifts Are Normal

Throughout the month, our estrogen, progesterone, testosterone, and cortisol rise and fall. Your womb is preparing to possibly create new life, and that is really cool. What else can you create if not a baby? It’s still an energetic process, and you are a container of creative life force.

These shifts affect everything from muscle repair to mood to how well we handle stress. You might be wondering…

“Why am I crushing workouts one week and totally depleted the next?”

“Why do I eat clean for days and then eat a massive dessert?”

“Why do I think no one likes me ?”

Your hormones are doing what they’re meant to do, and your body is asking you to work with them instead of against them.

Simply speaking, the phase after your period is two weeks of spring & summer type energy followed by two weeks of fall & winter type energy.

Here’s a more detailed breakdown week by week of what’s happening…

🩸 Menstrual Phase (Days 1 to 5):

Hormones are at their lowest. You may feel tired, inward, and in need of rest.

This is a time for stretching, journaling, and gentle movement like walks or yin yoga. Nourish yourself with warming, iron-rich foods like stews, beets/ carrots, lentils + rice, and leafy greens. Self-care days and ice cream may be calling.

🌱 Follicular Phase (Days 6 to 12):

Estrogen and energy start rising. You might feel more creative, social, and motivated to tackle projects. Get out with friends.

Your body responds well to strength training, more intense cardio bursts, or trying something new. Eat light, fresh meals with lean protein, complex carbs, and lots of colorful veggies.

🌕 Ovulatory Phase (Days 13 to 16):

Estrogen peaks and testosterone gives you a strength and libido boost. You may feel magnetic and confident. Dance in the mirror.

Your metabolism is efficient and your workouts can be more intense. Great time for building muscle. Fuel up with fiber-rich grains, cruciferous veggies,

🌘 Luteal Phase (Days 17 to 28):

Progesterone rises and your body starts to slow down. You might notice more cravings, fatigue, or irritability. Instead of pushing harder, lean into softening.

Prioritize sleep, nervous system support, and slower workouts like pilates or long walks. Eat magnesium-rich foods like pumpkin seeds, dark chocolate, spinach, root veggies, and warming meals.

Fitness, Food, and Flow

How to Support Your Hormones

Balancing your hormones is about listening to your body and adjusting with compassion. When you start aligning with your natural rhythms, everything begins to feel more manageable.

Here’s what I’ve learned and what I guide my clients through:

• Eat enough, especially protein. Undereating can throw your hormones completely off. Most women need more nourishment than they think, especially in the second half of the cycle.

• Track your cycle, not just your period. Notice your energy, cravings, digestion, sleep, emotions. Your body is always speaking.

• Adjust workouts based on your phase. Lift and push heavy when you’re feeling strong, and go lighter with grace when your body calls for it.

• Reduce caffeine later in the day. Your nervous system is more sensitive in the luteal phase. If you’re tired, guzzle a large glass of water, take a quick walk, or a 10–25 min nap to re-energize.

Honor rest. It’s not weakness. It’s necessary. You do not need to earn it.

What If You’re Not Cycling Regularly?

Not everyone has a predictable 28-day cycle. And that’s okay.

Some women are in perimenopause, where hormones begin to shift and periods can become irregular, heavier, or disappear altogether. Others are on hormonal birth control, which can suppress ovulation or make it hard to track natural patterns. Some are postpartum or navigating health conditions that affect their cycle.

If you’re not bleeding monthly, or if your cycle is inconsistent, your hormones are still fluctuating. You may still notice waves of energy and mood, hunger and cravings, confidence and fatigue.

Instead of using your period as the anchor, you can start tracking (on a calendar or app) your body’s internal signals day to day:

• Feeling energized and social?

• Hungry or craving comfort foods?

• Sleep or digestion feeling off?

• Feel like curling inward or needing more rest?

These are cycle clues too. You can live cyclically without a textbook cycle. You can build body awareness and rhythms to support your hormones.

And if you’re in your late 30s or 40s, like me and many of the women I work with, you’re probably starting to feel some subtle changes. You’re not “in menopause,” but you may be moving into that transitional window called perimenopause, where your body is asking for more nourishment, nervous system support, and steady routines.

It’s a time to partner with your body in a deeper way.

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