Harness Your Hormones

Harness Your Hormones: A Woman’s Guide to Cycle-Smart Living

I used to power through every workout and meal plan like every day of the month was the same — but my body had other ideas.

Some weeks I felt strong, energised, and clear-headed. Other weeks? Bloated, exhausted, craving chocolate, and wondering why even a walk felt like a marathon. Sound familiar?

Like many women, I spent years ignoring my cycle… until I realised that my hormones weren’t working against me — they were simply asking me to listen. And once I did, everything changed.

This blog isn’t about strict rules or perfect plans. It’s about learning to work with your body, not against it — moving, eating, and living in a way that aligns with your natural rhythm. It’s something I’m still learning (progress, not perfection), but it’s been a game-changer for my energy, performance, and even my mental clarity.

So, here’s a gentle guide —from lived experience and years of helping women in practice — on how to move and eat in sync with your cycle.

Week 1: Menstrual Phase (Days 1–5)

What’s happening: Estrogen and progesterone are low. Your period begins.

How you might feel: Tired, inward, craving rest — and maybe chocolate.

How I approach it:

This is my slow season. I give myself permission to rest more and not push through a high-intensity workout if my body says no. Think: restorative yoga, gentle stretching, heat packs, and warm nourishing meals.

Eat:

Iron-rich foods (like spinach, legumes, and red meat) to replenish.

Comforting, warm meals — soups, stews, herbal teas.

Anti-inflammatories like turmeric, ginger, and berries.

Move:

Gentle walks, stretching, yoga, or just rest — yes, that counts.

🌀 Chiropractic tip: Adjustments during this phase can help ease lower back pain and cramping by supporting your pelvic alignment and nervous system function.

Week 2: Follicular Phase (Days 6–14)

What’s happening: Estrogen is rising, bringing energy and motivation.

How you might feel: Clear-headed, social, strong, ready to take on the world.

How I approach it:

This is my "yes" week. I try new workouts, lift heavier weights, plan meetings or social events — my brain feels sharp and my body feels capable.

Eat:

Lean proteins, healthy carbs, plenty of veggies.

Fibre-rich foods to support estrogen metabolism.

Move:

Great time for strength training, cardio, HIIT, or group fitness.

🌀 Chiropractic tip: With more movement and challenge, it’s a great time for a check-in on spinal alignment and joint mobility.

Week 3: Ovulation (Around Day 14–16)

What’s happening: Estrogen peaks and testosterone makes a short appearance.

How you might feel: Powerful & social.

How I approach it:

This is when I feel at my physical best — I lift heavier, run faster, feel more outgoing. But I also keep an eye on joint stability — my ligaments can be more lax at this time.

Eat:

Light, anti-inflammatory meals with lots of colourful produce.

Stay hydrated — digestion can slow slightly.

Move:

Peak performance! Lift, run, spin, dance — your body is ready.

🌀 Chiropractic tip: You may be more prone to injury, especially in hips and knees, so keeping your pelvis and spine aligned is key.

Week 4: Luteal Phase (Days 17–28)

What’s happening: Progesterone takes over, then drops if you don’t become pregnant.

How you might feel: Slower, hungrier, moodier, and craving carbs.

How I approach it:

This is my time to slow down and look inward. I swap high-impact training for pilates or strength training with more rest in between. I up my magnesium, hydrate more, and show myself a bit more grace.

Eat:

Magnesium-rich foods (dark chocolate, leafy greens, nuts).

Healthy carbs to balance mood and reduce cravings.

Avoid too much caffeine or sugar — easier said than done!

Move:

Lower-intensity workouts, walking, swimming, or yoga.

Honour the dip in energy — your body is preparing to reset.

🌀 Chiropractic tip: Support your nervous system, reduce stress, and ease tension with care that helps you feel balanced and grounded.

A Final Word: Progress Over Perfection

This isn’t about doing it “right” all the time. It’s about tuning in. Some months, syncing perfectly with your cycle will feel easy. Other times, life gets in the way. That’s okay.

The real win? Learning to trust your body again.

So here’s to honouring our cycles, moving with intention, and nourishing ourselves through all four seasons of the month. Your hormones are not the enemy — they’re the rhythm your body dances to.

And if you ever need a little help tuning in, we’re here to support you with care that sees and supports the whole you.