Here's something more women are realizing that's absolutely changing the game with our health goals: men's hormones run on a 24hr cycle(meaning energy goes up then comes down all within a day). But for women, our hormones run on a 28-day or month long cycle. This means that our energy levels could be at their peak one day, and the next day, we're entering a new hormonal phase where our energy levels are lower.
Men's 24-Hour Cycle vs. Women's 28-Day Cycle
Men’s hormones follow a simple 24-hour rhythm: energy levels rise throughout the day, peak in the afternoon, and then dip at night before resetting with sleep. This predictable cycle allows men to operate with a relatively consistent level of energy each day.
For women, however, the cycle is much more complex. Our energy levels, cravings, and moods fluctuate throughout the month. At the beginning of the cycle, during menstruation, we start at baseline energy levels. Then, during the follicular phase (approximately the first 11-12 days), our energy and hormones gradually rise. Ovulation hits around day 14, marking the peak of both energy and hormone levels, followed by a gradual decrease during the luteal phase as we approach the next menstrual cycle.
This means that what we need from food, exercise, and even rest changes from week to week, and sometimes even day to day. If you're a woman, you’re likely familiar with this shift in energy and mood throughout the month.
The Problem with Sticking to a 24-Hour Cycle For Women:
Despite these natural hormonal fluctuations, women often continue to push themselves to follow a daily, 24-hour schedule. And the problem is, this often results in HIGH STRESS and cortisol levels, which can manifest in physical symptoms that many women just accept as normal.
Some common symptoms of high cortisol levels include:
Painful periods and intense cramps
Heavy bleeding, requiring frequent pad/tampon changes
Difficulty losing weight, despite healthy eating and exercise
Puffiness and inflammation, especially in the face and belly
Frequent bloating, even with clean eating
Migraines, particularly around menstruation
Nausea and low appetite
Anxiety and increased stress sensitivity
Conditions like PCOS, endometriosis, or fertility issues
These issues are often signs that your body is under stress, and much of that stress comes from trying to force your body to conform to a 24-hour cycle instead of working with your natural 28-day rhythm.
Working with Your Cycle, Not Against It
Because society also runs on a 24hr cycle, and productivity and energy are measured against this cycle in the workplace, I'm not going to sugarcoat it, it can be tough sometimes! But if we want to live a life with fewer painful symptoms, and reach our health and fitness goals a lot more effectively, taking a look at our hormonal cycles is a good place to start.
Following a month-long cycle vs a 24hr one doesn't have to mean quitting your job and saying no to any social or parenting obligations you have, but we can start to become a bit more aware of our hormonal cycles so we can keep our [internal] stress hormones balanced and get rid of some of these annoying and painful symptoms we experience every month. A Simple Overview to Get Started
To begin, consider how your energy ebbs and flows throughout the month. When your energy peaks around ovulation, you might feel more productive and motivated for workouts. During the luteal phase, as energy wanes, it might be time to dial back on intense activities and focus more on restorative practices like yoga or stretching.
By aligning your activities with your hormonal cycle, you’re more likely to keep stress levels in check, improve your well-being, and make progress toward your health goals.
Start with Understanding your Cycle
To begin, consider how your energy ebbs and flows throughout the month. When your energy peaks around ovulation, you might feel more productive and motivated for workouts. During the luteal phase, as energy wanes, it might be time to dial back on intense activities and focus more on restorative practices like yoga or stretching.
Make Sure to Track Your Cycle Each Month
Tracking your cycle using an app or even a physical calendar each month will help to give you an actual visual of where you are hormonally each month, so you can actually adjust your workouts and lifestyle accordingly. Many apps are available that help monitor symptoms throughout the cycle, providing a clearer picture of energy levels and performance on different days.
By recording aspects such as energy, mood, and workout effectiveness, you can identify patterns that correlate with your hormonal fluctuations, enabling you to fine-tune your health strategies for optimal results as a woman.
Create Your Fitness Routine
Once you have a solid understanding of your hormonal cycle, create a workout routine that aligns with these shifts. Here are some suggestions:
Menstrual Phase: Focus on restorative activities like gentle yoga, stretching, or low-impact walking.
Follicular Phase: Take advantage of increased energy with strength training sessions, cardio, or trying out new workout classes.
Ovulation Phase: This is the best time for high-intensity workouts, interval training, or team sports that emphasize agility and speed.
Luteal Phase: Scale back intensity and incorporate moderate exercises like Pilates, light jogging, or any low-impact exercises that don't force you to push your energy levels beyond your limits(hormones are dropping every day in this phase).
One of the Best Parts(Kind of by Accident): Better Mood Regulation
Hormonal changes can significantly affect emotions too. So many of us women experience increased anxiety or irritability in the days leading up to their period due to these ups and downs in hormones(especially if cortisol levels are out of balance too). But adjusting workouts to accommodate these changes can help us to have better mood regulation. When we're not pushing ourselves to mold to a 24hr cycle, hormones and cortisol start to level out for us, resulting in better moods.
A Simple Overview to Get Started:
This is a little "cheat-sheet" that I use each month to remind myself where my hormones are, and what I can do to support more balance and less symptoms:
Women, Are you Ready to Reach your Health Goals Naturally and Sustainably?
If you're experiencing symptoms of hormonal imbalance or have been diagnosed with conditions like PCOS, endometriosis, or thyroid dysfunction, personalized support can make all the difference. My Feeding Your Feminine individualized coaching program is designed to help you work with your body’s natural cycles to achieve your health goals more effectively.
If you prefer a self-paced approach, check out the Feeding Your Feminine PDF Guide, which covers the same principles and strategies for balancing hormones and improving overall health.
Follow me @healthybymarjan on instagram and send me a DM or go to my contacts page on here to reach out with any questions! I would love to help support your journey to reaching your health goals as naturally and as quickly as possible!
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