Living as a female in a world created by men can be hard. What if we start making changes geared to our strengths and having acceptance for when we hormonally NEED self-love, chocolate and rest?
Tips gathered from multiple sources, the most notable being “Fast Like a Girl”, “Stay Young and Sexy with bio-identical hormone replacement: the science explained” and Peter Attia’s podcast
This is an example of a 28 day cycle:
| Day 1 of bleeding – 10 | Day 10-15 | Day 16-19 | Day 20-28 | |
| Hormones | Low P & E, E increases over next 10 days | Highest E, T, P | Descent of hormones | Increase in E & P, especially P |
| Diet | Low carb, intermittent fasting or longer recommended | Avoid fasting more than 15 hours, avoid low carb, add on more detoxifiers like brassicas | Low carb, intermittent fasting or longer recommended | EAT! Incorporate your healthy carbs, sesame, sunflower seeds and CHOCOLATE |
| Exercise | Great time for stress, bring on the marathon! | Utilize your T with some heavy lifting | Great time for stress, bring on the marathon! | Do nothing or incorporate walking/yoga/etc |
| Social activity | Mark up your calendars for social time | Great time to start new projects | Mark up your calendars for social time | Cancel your plans, time for you & yourself |
| Other | Cold plunge and other small stressors are fantastic | Sauna, hot baths, and lymph massage is major. | Cold plunge and other small stressors are fantastic | Avoid getting blood tested at this time. |
P= Progesterone, E= Estrogen, T= Testosterone
In your mid 30’s, progesterone usually decreases. This leads to symptoms like anxiety, tiredness, insomnia
In your 40s your estrogen decreases. This leads to symptoms like brain fog, UTI’s, bone fractures, weight gain, skin thinning
Menopause: mimic this cycle in a week or two
5 days of low carb, intermittent fasting
1 day of prolonged fasting (the more, the better for increased estrogen levels)
1 day of feasting
Quick facts about fasting: if you find it impossible, you may need to work on your mitochondria!
12-16 hour: decreases inflammation, anxiety; 17 or more: detoxes and repairs; 24 reboots our gut microbiome; 36 burns fat, especially stubborn belly fat, 48 reboots our neurotransmitters, 72 resets our immune system