CYCLE SYNCING, HORMONES + FEELING YOUR BEST

OUR RESIDENT GUT NUTRITIONIST, Bella hookway RECENTLY hosted an insightful workshop
all about cycle syncing and supporting healthy hormones for women.

We thought it would be a great idea to share what was discussed
and give our wider community some practical knowledge and tips too!

Attendees learned how to align exercise, nutrition, and lifestyle with the menstrual cycle
to optimise energy, workouts, and reduce PMS symptoms.

Understanding Your Cycle

The menstrual cycle has four phases, each with unique hormonal shifts. Working with these phases —
rather than the same routine every day — can improve weight management, muscle building, energy,
and overall wellbeing.

1. Menstruation (Day 1–5)

• Low energy: Prioritise rest and self-care.

• Movement: Gentle walking, Yin Yoga, breathwork, or light strength training.

• Nutrition: Iron-rich foods (leafy greens, red meat, lentils), anti-inflammatories
  (berries, fatty fish, turmeric), and plenty of water.
  

2. Follicular Phase (Day 6–13)

• Energy rises: Great for goal-setting and creative work.

• Movement: Strength training, Cardio, HIIT.

• Nutrition: Protein before/after workouts, complex carbs,
  colorful fruits & veggies.
  

3. Ovulation (Day 13–15)

• Peak energy & confidence: Optimise social and professional interactions.

• Movement: High-intensity workouts, strength training, competitive sports.

• Nutrition: Fibre-rich foods, healthy fats (avocado, nuts, olive oil).
  

4. Luteal Phase (Day 15–28)

• Progesterone rises: Mood changes and PMS possible.

• Movement: Moderate strength, Reformer Pilates, walking, swimming.

• Nutrition: Magnesium-rich foods (pumpkin seeds, dark chocolate),
  complex carbs, stay hydrated.
  

HOT Tip:
Track your cycle with apps like Flo or Natural Cycles to understand your body’s patterns.

Questions from the Workshop

Q: I feel irritable and low before my period — what can I do?
Feeling irritable or low before your period is common, but it can be managed by balancing your blood sugar with protein in each meal, reducing inflammation through foods like Omega-3s, leafy greens, and turmeric, and assessing any nutritional deficiencies, gut health, and stress load to create a personalised plan.

Q: Is it effective to eat all your protein at once?
Eating all your protein at once is not ideal; it’s better to aim for 20–30g per meal throughout the day to stabilise blood sugar, support satiety, reduce PMS symptoms, and aid muscle recovery.

Q: Tips for coming off the pill?
Preparing your body for coming off the pill involves supporting nutrient stores that may have been depleted, encouraging liver detoxification with leafy greens and cruciferous vegetables, stabilising blood sugar, supporting gut health, and tracking your cycle as it returns.

If you missed the workshop but want personalised hormone support,
you can book a CONSULT with Bella HERE. Follow Bella on
Instagram for tips and advice: @enlivenwellnutrition