A woman's menstrual cycle averages about 28 days and can be divided into four phases, each characterized by hormonal changes. Each phase has its own significance for the body and influences physical and emotional well-being. Here are the four phases in detail:

1. Menstrual Phase (Day 1–5)

This phase begins with the first day of the period, when the uterine lining is shed because no pregnancy has occurred. During this time, the body loses blood and other tissues, leading to typical menstrual bleeding. This phase can be accompanied by fatigue, cramps, and a slight drop in energy. It is important to allow the body to rest during this time and to consume iron-rich foods to compensate for the iron loss through blood.

2. Follicular Phase (Day 6–14)

The follicular phase begins simultaneously with the menstrual phase, as it comprises the first part of the cycle. During this time, several follicles mature in the ovaries, with one dominating and eventually releasing the egg. Estrogen levels rise, which can lead to an improvement in mood and energy. The uterine lining also begins to build up to prepare for a possible pregnancy. Women often feel focused and motivated during this phase. This phase ends with ovulation.

3. Ovulation Phase (Day 14)

Ovulation is the peak of the cycle and occurs in the middle of the cycle, around day 14 in a 28-day cycle. A mature egg is released from the dominant follicle and travels into the fallopian tube, where it can be fertilized. This phase is accompanied by a surge in luteinizing hormone (LH) and estrogen. Many women experience an increase in libido during ovulation and feel particularly energetic and creative. The body is most fertile during this phase, increasing the likelihood of pregnancy.

4. Luteal Phase (Day 15–28)

After ovulation, the luteal phase begins, in which the follicle that released the egg transforms into the corpus luteum. This produces progesterone, which further thickens the uterine lining and prepares it for a possible implantation of a fertilized egg. If no fertilization occurs, progesterone levels drop, leading to the shedding of the lining and the start of the next period. During the luteal phase, women may experience symptoms such as breast tenderness, mood swings, and increased appetite, known as premenstrual syndrome (PMS). This phase ends when menstruation begins.

Each of the four phases of the menstrual cycle is unique and affects both a woman's physical and emotional health. The hormonal fluctuations that occur in each section of the cycle play a s

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Menstrual Phase

The menstrual phase is the first part of the menstrual cycle and begins on the first day of your period. In this phase, the unneeded uterine lining is shed, leading to bleeding that typically lasts 3-7 days.

Nutrition During the Menstrual Phase

During menstruation, it's important to support your body, as it needs more energy due to blood loss and hormonal fluctuations. The following foods can help:

1. Iron-Rich Foods

Due to blood loss, the body loses iron. Therefore, foods like beetroot, lentils, spinach, quinoa, and tofu are helpful in replenishing iron levels.

2. Magnesium-Rich Foods

Magnesium helps alleviate muscle cramps that often occur during your period. Good sources include nuts, seeds, bananas, and green leafy vegetables.

3. Whole Grains

Whole grains such as oats, brown rice, and whole-wheat bread provide long-lasting energy and support blood sugar regulation.

4. Vitamin C

Vitamin C helps improve iron absorption. Citrus fruits, bell peppers, and broccoli are good sources.

5. Water and Herbal Teas

Adequate fluid intake is important to hydrate the body and reduce bloating. Chamomile and ginger tea can also help alleviate cramps.

6. Omega-3

Please also ensure sufficient intake of Omega-3, for example through your 100werden oil, walnuts, flaxseeds, chia seeds, and fish such as salmon.

Avoid excessive caffeine or added sugar, as these can exacerbate symptoms like irritability and fatigue.

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Follicular Phase

The follicular phase begins approximately on day 6 after your first menstruation and usually lasts about 4-7 days. During this phase, several follicles mature in the ovaries, with one becoming dominant and eventually releasing the egg. The follicles produce the hormone estrogen, which builds up the uterine lining and prepares it for a possible pregnancy. At the end of the follicular phase, shortly before ovulation, estrogen levels rise sharply, triggering ovulation.

Exercise and Nutrition

During this time, your body can utilize fast-acting carbohydrates very well. Protein intake can generally remain high, and you can slightly reduce fats, as the body cannot metabolize them optimally at this time. It is advisable to supplement with soy products during this period to boost estrogen production. Here are some healthy soy products I recommend:

1. 
   Tofu: An excellent source of protein that contains little saturated fat. Tofu is versatile and can be used in many dishes. It is particularly rich in isoflavones, which have antioxidant properties. I prefer the one from Taifun.
   
2. 
   Tempeh: A fermented soy product that contains more protein, fiber, and vitamins than tofu. It is also easily digestible because fermentation helps break down nutrients better. I prefer the one from tempehmanufaktur.
   
3. 
   Edamame: Young, green soybeans that are cooked and eaten as a snack or in salads. They are rich in protein and fiber.
   
4. 
   Soy milk: A plant-based milk alternative that is rich in protein and often fortified with calcium and vitamin D. Make sure to choose unsweetened varieties to avoid sugar.
   
5. Soy yogurt: A vegan yogurt alternative that is often enriched with probiotics. Make sure to choose unsweetened or only lightly sweetened varieties. I prefer the one from Sojade.

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Nutrition during Ovulation | The Ovulatory Phase

In this video, I give you three tips to combat hormone-induced cravings during the ovulatory phase. The ovulatory phase is the phase of the menstrual cycle in which ovulation occurs. This usually happens about 14 days before the start of the next period, if you have an average 28-day cycle.

Tip 1

Incorporate fats and proteins into your diet.

Feel free to add pumpkin seeds, walnuts, a few extra peas, one more egg, or a little more tofu to every meal. Give it a try. You can also use a high-quality protein powder during this time. You will find one in our shop starting in the fall. Understanding your body and addressing its "needs" by adding very nutrient-rich foods is very important during this time.

Tip 2 

Bind excess estrogen and support the liver.

You can bind estrogens primarily through two things: fiber and bitter compounds. You can also incorporate more wild herbs or wild herb powder into your diet during this time. Check out Kruut for that. Otherwise, we will also integrate wild herbs into our protein powder, so you'll have extra protein. Chicory is also a great source of bitter compounds, as is dark chocolate. I eat 1-2 heads of raw chicory with some of our wild honey before almost every dinner; that beautifully balances the bitter notes.

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Many women suffer from PMS, even during this phase. In addition, there is an increased energy requirement during this time. Feel free to indulge this, but with healthy calories. Avocado, fatty fish, legumes, and nuts are ideal. Feel free to add a little more olive oil if you like - you metabolize it particularly well during this phase.

During this time, fat metabolism is increased, which is why you should consume more fats and proteins and rather reduce carbohydrates.

Estrogen levels decrease and progesterone levels increase. The following nutrients are important for optimal progesterone production:

1. Zinc: Contained in legumes, oysters, etc.
2. Vitamin C: Through food or perhaps also through supplements: 1000 mg of Vitamin C per day. Or Vitamin C powder from local berries like sea buckthorn or rosehip is great! Feel free to distribute the dose throughout the day, i.e., always with meals.
3. Magnesium: 300 mg as a supplement

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Intermittent fasting is not the same as calorie reduction.

As a woman, a prolonged calorie reduction can negatively affect the production of thyroid hormones. So please take care of yourself. If you are doing intermittent fasting, try to still eat enough to meet your energy needs. This means you should not consume fewer calories than your body needs. This is not a must, not a hard rule, but something to try. If the LH hormone drops, ovulation may even stop.

General Tip

Generally (but especially for women during their cycle), a calorie and protein deficit can throw a lot out of balance. If you want to benefit from an energy-sufficient diet and intermittent fasting, try fasting for 16 hours and still eating 3 regular meals with enough calories.

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In this video, I want to talk to you about the topic of exercise during the female cycle, or cycle-based training. Cycle-based training is a training method that considers women's natural menstrual cycle to optimally adapt training to physical and hormonal changes. The idea behind it is that physical performance and recovery ability change depending on the phase of the cycle. Cycle-based training is based on the four phases of the menstrual cycle.

I have summarized the individual phases for you here again, in case you want to read them after the video.

Menstruation

In this phase, the body often has less energy, and many women feel tired or have less motivation. Training here should be lighter and more regenerative, such as gentle yoga or walks. The focus is on recovery and lower stress.

Follicular Phase

This phase begins after menstruation and lasts until ovulation. Energy and endurance increase due to the rise in estrogen. It is a good time for more intense training sessions like strength training, HIIT, or longer endurance units, as the body responds well to physical exertion in this phase.

Ovulation Phase

Around ovulation, i.e., around day 14 of the cycle, the body reaches its highest estrogen level. Women often feel particularly strong and energetic. This phase is suitable for intense types of training such as heavy strength exercises and peak performance, as the joints are more stable and the muscles are more powerful.

Luteal Phase 

After ovulation, the second half of the cycle begins, in which progesterone levels rise. This phase can be associated with slightly reduced performance and a higher tendency for exhaustion and muscle tension. Training here should be less intense but still include a focus on strength and endurance, albeit in moderation. Stretching and recovery exercises are also important.

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