Fix your menstrual cycle to unlock your body’s full potential
We were made to believe that PMS (premenstrual syndrome)—spotting, bloating, breast tenderness, cravings, mood swings, and even depression—was just part of being a woman. I thought so, too. Every doctor I saw growing up told me it was “normal,” and that I should just deal with it.
But they are red flags. Signs that something in your body is out of balance.
Through deeper research, education (I am currently in the process of my hormone health certification course), conversations with hormone-health specialists, and hormone tracking, I’ve come to understand that unmanaged PMS can be an early warning sign of more serious issues—like weight issues, metabolic dysfunction, mood disorders, fertility challenges, increased cancer risk, and worsening perimenopausal symptoms.
The American College of Obstetricians and Gynecologists recommends the menstrual cycle as the fifth vital sign—alongside heart rate, blood pressure, respiratory rate, and body temperature—because it offers critical insight into your hormone health, stress levels, metabolism, and overall well-being.
When women stop fighting their biology and start working with it, everything changes. The menstrual cycle becomes a powerful guide, not a struggle. Suddenly, energy, mood, sleep, weight, and cravings start to make sense. Your cycle isn’t the problem. It’s actually the key to your most balanced, powerful, and healthiest self.
PMS: Common doesn’t mean normal
PMS is your body’s way of communicating that something’s off. Symptoms like mood swings, cravings, fatigue, bloating, and breast tenderness aren’t normal—they are often signs of hormonal imbalance, particularly involving estrogen, progesterone, insulin, cortisol, and thyroid hormones. In many cases, the root causes are lifestyle-driven: chronic stress, poor sleep, overtraining, under-eating, blood sugar instability, travel, or nutrient deficiencies.
When your hormonal rhythm is ignored, you may notice:
• Irregular or missing periods
• Abnormally short or long cycles
• Spotting between periods
• Increased belly fat and stubborn weight gain
• Headaches, cramps, acne, and brain fog
• Fatigue that doesn’t go away with rest
If these go unaddressed, the transition into perimenopause and menopause can become more difficult and symptomatic. And long-term hormonal imbalance, especially estrogen dominance, has been linked to more serious conditions like endometriosis and hormone-sensitive cancers.
Your period is a monthly health report
I treat my period like a monthly report card. It matters just as much as gut health, immune resilience, or energy levels. Can you fix your cycle? Yes, absolutely. So what can you do now?
• Track your cycle: symptoms, energy, cravings, flow, and PMS symptoms
• Match your workouts to your phase
• Eat in a way that supports hormones
• Prioritize recovery
But if you’re experiencing persistent or more severe symptoms (PCOS, endometriosis, thyroid disorders, amenorrhea, heavy bleeding, severe PMS, and/or other serious health issues), consult a doctor or health professional who can support your hormone health.
Lifestyle changes are powerful, but they work best when combined with proper medical care—especially if there are deeper issues to look into.
Why weight loss isn’t linear for women
As a lifestyle coach for over 20 years, I’ve seen the same frustrating cycle play out in countless women: they push hard, give in to pre-period cravings, feel guilty, and start over. Many try to follow the same diet and training plans as their male partners—without realizing that women’s bodies operate on an entirely different hormonal rhythm. The result? Burnout, restriction, weight fluctuations, and self-blame.
If your weight seems to rise and fall throughout the month, even when your workouts and meals stay consistent, your cycle is likely the missing piece.
You may lose weight more consistently during the follicular and ovulatory phases, when estrogen is high and insulin sensitivity peaks. Your body is more efficient at burning fat, building muscle, and managing glucose—making this an ideal time to lean into structure, strength training, and even moderate fasting if appropriate.
During the luteal phase, everything changes. Progesterone rises, insulin sensitivity drops, and cravings increase, especially for carbohydrates. It’s completely normal for weight to fluctuate by two to five pounds during this phase due to water retention and hormonal shifts.
While metabolic rate does increase slightly in the luteal phase, your body also becomes more sensitive to stress. That means intense dieting, excessive fasting, or aggressive weight loss strategies can backfire, elevating cortisol and worsening inflammation.
Cycle syncing has gained momentum in the wellness space over the last five years. While large-scale studies are still emerging, current research and real-life results strongly support the benefits of aligning movement, nutrition, and recovery with the four phases of the menstrual cycle.
Follicular phase (Usually a minimum of 11 days)
Estrogen begins to rise after your period—boosting insulin sensitivity, mood, and motivation. Women have better glucose tolerance and fat oxidation during this phase, making it ideal for fat loss and muscle building. Cravings are low, recovery is quick, and your body responds best to structured routines.
What to do:
• Prioritize strength training, HIIT, or cardio workouts that can challenge your cardio fitness, and you can also try new workouts.
• Metabolism is slightly lower, so moderate intermittent fasting (eight to 10-hour eating windows) can work well.
• Focus on lean protein, healthy fats, and high-fiber foods.
• You can be more creative, and can start new habits or routines.
Ovulatory phase (between days 12 to 17)
This is your peak phase—physically and mentally. Estrogen reaches its highest point, and a rise in testosterone enhances strength, confidence, and drive. You’ll likely feel energized and capable.
What to do:
• This is the best time for performance-based workouts, HIIT, dance sessions, and new challenges.
• Since estrogen is high, eat foods that supports detoxification of potentially harmful estrogens, such as cruciferous veggies.
• Communicate more and schedule events, meetings, and collaborations.
Luteal phase (Can be 12 to 16 days long)
This phase is where many women feel off. Progesterone rises, estrogen drops, and insulin sensitivity decreases. Cravings increase and fat storage is more likely.
Studies show that glucose levels tend to be higher in this phase. When I used a CGM (continuous glucose monitor), I saw my body respond more strongly to high-glycemic foods during this phase. So it is extra important to keep blood sugar as stable as possible.
Your body is also more prone to stress and inflammation. Strict dieting or intense training can backfire, elevating cortisol, increasing cravings, and encouraging visceral fat storage (the dangerous fat around organs).
What to do:
• Avoid strict fasting. Try a 12-hour eating window or skip fasting entirely.
• Focus on strength maintenance using resistance bands or lighter weights.
• Do moderate cardio like brisk walking, light runs, or cycling.
• Prioritize sleep—say no to late-night dinners and socials.
• Metabolism is higher, so eat a nourishing breakfast and move meals earlier to avoid late-night sugar crashes.
• Support progesterone production by eating foods high in vitamin C (oranges and peppers) and vitamin B6 (salmon and walnuts).
Menstrual phase (four to five days is optimal)
This is the start of your cycle. Estrogen and progesterone are at their lowest. Your energy naturally dips. Forcing intense workouts can lead to burnout.
Bloating and temporary weight gain are common due to water retention. Don’t panic about the scale because it usually stabilizes post-period.
What to do:
• Prioritize gentle movement like yoga, Pilates, walking, and mobility work.
• Continue modified strength and cardio workouts—only if there’s no discomfort and they help you feel better.
• Use this phase to reflect, reset, and restore your energy.
• Continue nourishing your body with whole, nutrient-dense foods.
• Favor warm meals to help relax your muscles.
• Include high-iron foods like meat and leafy greens to replenish lost iron.
After fixing my cycle, my body became more resilient to stress. I could handle almost similar workouts (with a few modifications when needed) in the last two phases without negative effects. The key is to match your lifestyle based on how you feel each phase. Continue to listen to your body.
Once your hormones are more aligned, you can do more, feel better, and reduce PMS symptoms. You don’t need to start over every month. You just need a system that works with your biology. And when you support your cycle, you unlock your strongest, most balanced self.
