Women's hormones

Why I’m Writing This Blog

So, here’s the deal: I’ve decided to write a series of blogs specifically for women to better explain our menstrual cycle, hormonal fluctuations, and—most importantly—how we can wrestle some control back from our unpredictable hormones. I want to preface this, however, I’m not a “hormone expert” like an endocrinologist or gynecologist. I am a medical provider who loves to continue to learn, and more importantly, I’m a woman over the age of 35 literally going through the rollercoaster of fluctuating hormones and challenges that present as we enter our 4th decade of life. I will be writing several blogs on this to hopefully give insight to women, some common hormonal imbalances that can present for women and possible treatment options. This does not serve as medical advice, I advise you all to consult with your primary care provider or gynecologist on this matter for a detailed discussion.

Part 1: The Menstrual Cycle: A Monthly Rollercoaster We Didn’t Sign Up For

Ladies, if there’s one thing we can all agree on, it’s that the menstrual cycle is a wild ride—part science, part mystery, and part "Why am I crying over a dog commercial again?" But here’s the kicker: understanding this monthly journey can actually help us optimize our nutrition, fitness, and general survival skills (like not biting someone’s head off for asking if we’re "PMS-ing"). So let’s break it down, with a little humor to keep us sane.

The Four Phases of the Menstrual Cycle

1. Menstrual Phase (Days 1-5): The "Leave Me Alone" Phase

Ah, menstruation—the time when our uterus decides to redecorate by shedding its lining. Estrogen and progesterone hit rock bottom, dragging our energy, mood, and will to socialize with them. We’re basically human sloths, but with cramps and an insatiable craving for chocolate.

How to Survive:

Eat iron-rich foods so you don’t feel like a medieval damsel fainting all the time.
Hydrate. Because if you’re going to cry at cat videos, at least don’t be dehydrated while doing it.
Light movement helps. Yes, we said movement. No, that does not mean running a marathon. Yoga or walking will do just fine.

2. Follicular Phase (Days 6-14): The "I’m Back, Baby!" Phase

Hormones start rising, and suddenly we remember what energy feels like. Estrogen is up, mood is up, cognitive function is up—we are basically superheroes in yoga pants. This is the phase where you want to get stuff done. Big meeting? Intense workout? Organizing your entire closet? Now’s the time!

How to Make the Most of It:

Strength training and HIIT workouts? Yes, please.
Load up on protein, healthy fats, and complex carbs. Your body is in peak performance mode.
Use this energy to do things that will make your future self happy—like meal prepping, hitting personal goals, or finally responding to those unread texts.

3. Ovulatory Phase (Days 15-17): The "I Could Take Over the World" Phase

Testosterone takes a tiny leap, estrogen peaks, and suddenly we’re glowing. Confidence? Sky-high. Strength? Incredible. Libido? Let’s just say, this is not the time to text your ex.

Tips for This Phase:

Go heavy in the gym—this is peak strength time.
Enjoy the social buzz! You’re at your most outgoing, so schedule those important convos and big presentations now.
Support your body with zinc-rich foods like pumpkin seeds. Also, drink water. Hydration is still key, even when you're feeling like a goddess.

4. Luteal Phase (Days 18-28): The "Why Am I Crying and Eating Everything?" Phase

Ah, progesterone, the hormone that prepares your body for a potential pregnancy… or, if you’re not pregnant, a full-blown PMS meltdown. Bloating, mood swings, fatigue—it’s like nature’s way of saying, "Surprise!"

How to Cope:

Magnesium-rich foods like nuts and dark chocolate can help (yes, this is a scientific excuse to eat chocolate).
Shift to gentler workouts like yoga or walking. We’re not saying you can’t do high-intensity workouts, just that your couch is looking really inviting right now.
Be kind to yourself. You’re not actually turning into a gremlin—your hormones are just having a moment.

Final Thoughts

So, there you have it—your monthly adventure in four chaotic, hormone-fueled phases. Knowing what’s going on in your body can help you ride the wave instead of getting wiped out by it. Plus, when you understand that you’re actually at peak strength during your period, you can turn that menstrual-phase crankiness into some serious gym gains.

And remember, if anyone dares to ask if you’re "on your period," simply use that luteal-phase strength to lift them and throw them into next week.

Stay strong, stay hydrated, and keep being the badass you are!