3 min read

Stop Fighting Your Menstrual Cycle: A No-BS Guide to Movement and Hormones 💫

Updated: Dec 7, 2024

Let me tell you a story. I used to be that person who scoffed at "gentle" yoga classes. Give me the advanced sequence, the fastest run, the biggest challenge. All or nothing – that was my motto. The irony isn't lost on me that I now teach and deeply appreciate Yin Yoga, but stick with me here. There's method to this evolution.

Through the years of studying the female body, I've learned two crucial things: bioindividuality is everything, and balance isn't weakness – it's wisdom. Understanding your menstrual cycle opens up a whole new way of approaching movement and energy.

The Science That Changes Everything 🧬

A groundbreaking 2022 study of 1,086 women shattered common misconceptions about hormones and movement. While 78% experience menstrual cycle-related changes in strength, energy, and sleep, these shifts aren't limitations – they're opportunities for optimization.

Here's what research reveals about women's physiological changes throughout the menstrual cycle:

Phase 1 (Menstruation)

Inside your body:

Estrogen begins rising
Inflammation levels decrease
Hormone sensitivity heightens
Peak stress resilience

Practical impact:

Rising energy levels
Stable temperature regulation
Enhanced recovery potential
Better adaptation to intensity

Think you should take it easy during menstruation? Fun fact: Paula Radcliffe broke the world marathon record during this phase. For her the "low hormone" phase is where she's performing at her best.

Phase 2 (Follicular)

Hormonal dynamics:

Estrogen and testosterone surge
Recovery mechanisms optimize
Coordination peaks
Pain tolerance increases

What this enables:

Maximum energy availability
Efficient temperature control
Enhanced physical resilience
Peak performance potential

During this phase, your immune system and metabolism work together at optimal levels. It's fascinating how these systems synchronize for your peak function.

Phase 3 (Early Luteal)

Key physiological shifts:

Immune system transformation
Progesterone dominance begins
Metabolic rate increases
Recovery needs change

Practical applications:

Track energy fluctuations
Prioritize recovery windows
Adapt movement intensity
Focus on technical precision

Your body starts preparing for its high-hormone phase, bringing significant changes in how you process carbohydrates, deal with stress and regulate energy.

Phase 4 (Late Luteal - High Hormone Phase)

Biological changes:

Metabolic rate peaks
Protein needs increase by 12%
Carbohydrates are shuttled to uterine lining
Temperature regulation fluctuates

Strategic approaches:

Increase overall calories by 10-12%
Honor the increased protein needs
Add more complex carbs to maintain energy
Prioritize quality rest
Monitor body temperature

Fighting these increased nutritional needs isn't discipline – it's working against your body's essential functions.

Understanding Stress: Beyond the Myths 🌟

Let's address that "stress belly" everyone keeps talking about. Research shows your stress response varies dramatically throughout your menstrual cycle. The real culprits? Chronic stress from insufficient nutrition, disrupted sleep patterns, and ignoring recovery needs.

The science reveals something unexpected: short-term stress from movement actually helps your body become more resilient. It's the chronic, ongoing stress from restrictive eating, overtraining and not recovering that disrupts hormonal balance.

Understanding Your Personal Pattern 💫

While the science provides a framework, your experience is unique. The most powerful approach is tracking your own patterns and learning your body's signals. This isn't about following rules – it's about gathering data about your own experience.

A Note About Perimenopause

As we approach perimenopause, these hormonal fluctuations become even more pronounced. Understanding your menstrual cycle now builds a foundation for navigating this transition later. The principles remain the same – it's not about fighting the changes but understanding and working with them.

Coming Full Circle

Remember that all-or-nothing person I used to be? The one who thought "gentle" meant "weak"? Now I understand that true strength lies in wisdom. Sometimes it shows up as an intense practice, sometimes as a restorative one. The power isn't in pushing through – it's in understanding the incredible intelligence of your body's hormonal symphony.

Starting January 2025, I'll be offering weekly online fertility yoga sessions exploring these concepts in practice. Because once you understand the wisdom of your menstrual cycle, you'll never look at movement the same way again.