Regulating your cycles

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