Biohacking is a method to “upgrade” your body by altering your lifestyle and diet. It is a term often used by high-powered entrepreneurs in Silicon Valley who use biology to extract every bit of productivity out of their days.
Each phase of a woman’s menstrual cycle creates significant changes in the brain and body. By understanding these changes, a woman can use them to adapt her lifestyle to the phase of her menstrual cycle — aka cycle syncing. This can either reduce menstrual cycle symptoms or allow women to use these symptoms to their advantage.
Menstrual Phase: Day 1 to 7
What happens: It’s when your menstruation starts.
What you feel: Since your estrogen and progesterone levels are very low, you may feel emotional or depressed during this phase.
How to work: It’s the best time to self-reflect – write down your wins, analyse your results and set goals for the future. This not only combats your natural low energy and feeling low, but also gives you a sense of accomplishment in the process of slowing down.
What to eat: Increase iron intake. Balance blood sugar by pairing carbs with protein, fiber or healthy fat.
What to do: Combat these emotional changes with meditation, yoga or simply walk in the sun. Just slow down.
Follicular Phase: Day 8 to 12
What happens: It’s when your menstruation ends. Follicles gradually release high amounts of estrogen.
What you feel: Right before ovulation (towards the end follicular phase), a woman generally feels motivated and high energy.
How to work: Schedule tactical and strategic tasks during this period. This is also when you can schedule meetings and highly social events.
What to eat: Nutrient dense foods and choose low glycemic fruit. You really don’t need many carbs this time because you are naturally energetic because your hormones are back baby!
What to do: Higher intensity workouts. Also, this is when you schedule trying new activities.
Ovulatory Phase: Day 12 to 14
What happens: Luteinizing hormone levels are at peak which causes the follicles to release an egg. It’s when a woman’s estrogen level is at its highest.
What you feel: This is when you feel most social, creative, and communicative.
How to work: This is when you should aim to finish key projects and meet deadlines before your body experiences its lowest estrogen in the next phase.
What to eat: Eat foods that are high in zinc like pumpkin seeds and nuts. Again, you don’t need much energy at this time because your hormones are still at its peak, so it’s ok to prioritise nutrient dense food over carbs.
What to do: Energy is still high, so feel free to go beast mode! Do HIIT, lift weights, etc.
Luteal Phase: Day 14 to 28
What happens: Your hormones (estrogen and progesterone) start to decrease at this time.
What you feel: With your hormones decreasing from peak levels, anxiety, depression, or anger starts to creep in – also known as PMS.
How to work: Work in concentrated bursts or doing shorter tasks rather than working at 100% effort all day, since it may be more difficult to concentrate for long periods of time
What to eat: Eat food that is high with omega-3 fatty acids (seafood, flax, chia, soybeans) to alleviate PMS. Or just give yourself some grace to eat more carbs and sweets – your body is literally asking for more calories as it needs more energy due to declining hormonal levels, so stop judging yourself already.
What to do: Time to slow down. Swap high intensity workouts with yoga, Pilates or walking. Also focus on your sleep routine.
I hope this helps you as much as it helped me! Share this with every woman you know!
Ad astra,
Denielle
If you’d like to learn more high performance tips, join my community on Instagram @trainwithdanenow
I have helped more than 25 people start their businesses online and their dream jobs. You can check it out here: www.trainwithdanenow.com/results
I’ll see you inside!
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