The 4 Phases of the Female Cycle

The female body is influenced by hormones on a daily basis which can have an impact on our behavior. The more we know about our cycle, the more we can use this knowledge in relation to our state of mind, fitness plans, and diet.

Below we will guide you through the 4 stages of the female cycle and show you in each stage how your emotions may change and how your nutrition, body image, and fitness programs may be impacted.

Section 1: Menstruation

State of Mind/Body Feeling:

In the first stage of the cycle, we primarily need a lot of rest and generally feel rather relaxed. Many women sometimes feel somewhat bloated and distended during their menstruation. This is due to the slow rise in estrogen levels.

Nutrition:

For many women, the first days of menstruation lead to loss of appetite. Due to increased metabolism and water and fluid excretion, some women lose weight during menstruation. This happens due to the non-occurrence of pregnancy, where estrogen and progesterone levels have decreased.

Fitness:

Some women have too much menstrual pain to think about exercise and instead prefer to pull themselves out of their exercise routines. On the other hand, physical exercise has been shown to reduce muscle cramps and pain. During menstruation, estrogen levels are at their lowest and slowly rise from thereafter.

Section 2: Pre-Ovulatory Phase

State of Mind/Body Feeling:

Due to the continuous increase in estrogen levels, your energy increases, your mood improves, and your ability to communicate and learn new things strengthens. In this phase, the male sex hormone testosterone is added to the mix and has an effect especially on desire. The sensation of pleasure increases and peaks around ovulation. Many women feel much more comfortable and confident in their skin during this time. We often feel that the skin on our face is particularly clear during this part of the cycle.

Nutrition:

Estrogen, which is now increasing, has a direct impact on the hunger center in our brain and ensures that we feel less of an appetite in the phase before ovulation. The highest estrogen concentration is reached at the time of ovulation. During this time, our metabolism is at its peak and can also burn carbohydrates more easily.

Fitness:

Scientists found in a recent study that exercise is much more effective in the first half of the cycle than in the second half. In the follicular phase, maximum strength and muscle density increase better than in the time after ovulation (luteal phase).

Section 3: Ovulation

State of Mind/Body Feeling:

Positive body image peaks around ovulation and we radiate that. Many women report that they receive the most compliments around ovulation.

Nutrition:

Shortly after ovulation, the body produces more progesterone, and at the same time, blood sugar levels rise. This is to supply the follicle with sugar in the event of a possible pregnancy. Many women report that they have an increased need for sugar during this part of the cycle. Some women even report binge eating during this phase. This need is natural, so the body prepares itself optimally for pregnancy.

Fitness:

You're in top shape and ready for strong workouts.

Section 4: Post-Ovulatory Phase

State of Mind/Body Feeling:

In the 4th stage (luteal phase), increased mood swings and even feelings of dejection may occur. This often lasts until the onset of menstruation. Progesterone is responsible for these changes. Progesterone is also called ‘the body's own Valium,’ which has a calming effect on our bodies. Now is the time to relax and take time for yourself.

Nutrition:

Appetite increases again and various cravings for individual foods or dishes may occur. The metabolism increases again by 5-10%. Despite the cravings, it is recommended to eat a balanced diet during this time to avoid low blood sugar levels. It has also been shown that the intake of protein is beneficial during this phase, as progesterone has muscle-degrading effects on the body and protein counteracts this.

Fitness:

During the luteal phase, low blood sugar levels can frequently occur, and these ensure that muscles tire more quickly. The coordination ability also decreases. We therefore recommend lighter training with simpler movement sequences in combination with strength training.