ABOUT THE
MENSTURAL PHASE

DAYS 1-7

BEGINS: On day 1 of your period
ENDS: Last day of your period

ENERGY LEVELS

Chances are your energy levels will be pretty low at the start of this phase….you are shedding the lining of one of your organs after all. As you move through it, you should become a tad more energized and motivated. But of course, move according to how you feel. This is me giving you permission to not push it…rest days are TOTALLY ok and necessary during this phase!

If you are feeling ready to go - you CAN increase the intensity of your workouts without rocking the hormone boat too much. But do not push it too hard, as increased inflammation and PMS symptoms are common during this time!

BEST TIME TO WORKOUT

Late afternoon/early evening - as long as it’s low intensity

HOW TO FUEL YOUR BOD PRE & POST-WORKOUT

All macro and micronutrients are very important during this time as your body prepares to produce a full cycles worth of hormones! Also, be aware that inflammation may be increased in your body during this phase and recovery from exercise may be lower. So be sure to follow up workouts with A GOOD STRETCH, prioritize hydration, and consider adding in EAA’s.

FOODS TO INCORPORATE DURING THIS PHASE

NUTRIENT DENSE + ANTI-INFLAMMATORY FOODS
Spinach + sweet potatoes + bell peppers + miso soup + chocolate ….yeahhhh I said it! (70% or more cocoa is best) …+ kidney beans + kale + mushrooms + water chestnuts + beets + watermelon + dark berries + dark cherries + broccoli + avocados

QUALITY PROTEIN
Organic chicken + grass-fed beef + pasture-raised eggs + shellfish + sardines + anchovies + turkey + wild-caught salmon + quinoa + bone broth + lentils + high quality tofu or tempeh + collagen peptides

PRO TIP
Adding in roasted dandelion root tea + raspberry leaf tea at this time can help to relieve cramping if that is something that you struggle with during your period.
Also sprinkling ground flax seed on any and all things at this time can help with estrogen detox.

WHAT YOUR HORMONES ARE DOING

During this time, your hormones are at their lowest levels to start and slowly rise as the days go on.