A Woman’s Cycle
This is the reference guide I wish I had sooner in life. I’ve created this out of nesessity to ensure I understood the intuitive signals my body was sending me and how to best cater to them. So here it is!
There are apps such as Flo, Eve by glow and many more you can also keep on your phone and provide more insight!
Follicular
*Relatively Smooth Sailing for Blood Sugar*
WEIGHT NORMALIZES / LESS CALORIES DEMANDED
HIIT/WEIGHT TRAINING TIME
Supplement with Iron / Omega-3 and Flax Seeds
Day 1: First day of bleeding, hormone levels decrease, uterus lining sheds. Sleep may be a little off the next couple of days
Day 2: Generally heavier bleeding this day And while your PMS symptoms have (probably) cleared , possible cramps.
Day 3: Often the final heavier day of bleeding, the flow should still be red. Potential pH changes in the vagina.
Day 4: Period starts to lighten, color may change to brown.
Day 5: Coming to the tail end, a panty liner is may be sufficient if you have a five-day period.
Day 6: Some people may be period-free, others may still have their period up to seven days, which can be normal.
Day 7: Period is gone or almost gone, body prepares for the next month. Estrogen levels are starting to rise, testosterone is still low, and progesterone is still absent. You’re probably radiating and glowing a bit more! Creative and energetic over New few days
Day 8: Follicles grow and are preparing to release an egg. Estrogen levels rise.
Day 9: One follicle continues to develop, uterus lining thickens so its ready if a fertilized egg implants.
Day 10: Estrogen production is high, uterus lining prepares for potential pregnancy.
Ovulation
*More erratic Blood Sugars can be typical
Day 11: Fertility is increasing, and it's a great time for conception since you are either ovulating or close to it.
Day 12: Fertility levels are high, even though ovulation hasn't occurred yet. Increased estrogen leads to stretchy cervical mucus, and the main follicle is preparing to release an egg. Libido may be higher due to surging testosterone levels.
Day 13: Estrogen levels reach their peak, indicating that ovulation is imminent.
Day 14: Ovulation day! The egg is released from the follicle. Some women may experience slight pain or spotting. It's the best time for conception, if you’re not trying, be extra careful here to use protection.
Luteal
*Blood Sugar regulation Is OK, but not for Long , only days 15-20
May see the scale increase temporarily - WEIGH GAIN PHASE
Supplements Magnesium bisglycinat, Omega -3, Fiber (inulin)
Strength Train
Day 15: The egg starts its journey towards possible fertilization. Emergency contraception is an option if you want to prevent pregnancy. For those trying to conceive, having intercourse the day after ovulation is recommended. pH-balancing gel can help maintain vaginal health. Estrogen and testosterone levels decrease while progesterone levels rise.
Day 16: The egg remains in the fallopian tube, waiting for sperm.
5-HTP OR TRYPTOPHAN TAKE UNTIL DAY 1 / Serotonin Drop
LYMPHATIC DRAINAGE TECHNIQUES
Day 17: The uterine lining thickens in preparation for potential implantation. If fertilization doesn't occur within 24 hours of ovulation, the egg will not survive. Estrogen levels decrease, while progesterone levels remain high.
Day 18: Estrogen levels begin to rise again, while progesterone levels stay elevated.
Day 19: It's still too early to take a pregnancy test if you're concerned about pregnancy. * This week leading up, I try and add more hydrating fruits, electrolyte drinks and crave less cooked savoury foods.
Day 20: PMS symptoms may start to appear, including bloating and moodiness, as the cycle nears its end.
Day 21: If you want to confirm ovulation, this is a good time for a doctor to check your progesterone levels if you're trying to conceive.
*High Blood Sugar Territory
Steady cardio, Restorative, Yoga
Dandelion root, black tea, anti-inflammatory foods
DRINK LOTS OF WATER / HYDRATING FOODS
Day 22: The flow is on it’s way, ensure you have period supplies on hand! This week is typically not the best week for salty snacks, consider more hydrating foods.
Day 23: PMS symptoms may be strong. Treat yourself with self-care activities like a dry brushing, bath, face masks and mild indulging in raw cocoa, dark chocolate and nutrient rich foods.
Day 24: Progesterone levels are high, while estrogen begins to decrease.
Day 25: Expect bloating & emotional sensitivity as PMS peaks. Small things might trigger unexpected emotions.
Day 26: Avoid weighing yourself as premenstrual fluid retention can affect the numbers on the scale.
Day 27: PMS symptoms are starting to fade, bringing some relief.
Day 28: The cycle is coming to an end! If not pregnant, expect your period soon. The uterine lining is thickened and ready to shed. Tomorrow, a new cycle begins.