# Cycle Powers: How to Use Your Hormones to Work For You, Not Against You July 7, 2023 Did you know that you can use your hormones to work **_for_** you, not **_against_** you? First, it’s important to understand what goes on during our [menstrual cycle](/content/blog/4-stages-of-the-menstrual-cycle/index.html), because unfortunately, every single day is different! On a typical 28-day cycle there are 4 different phases. Below you will find each phase broken down to what happens hormonally and how you can use your hormones to work **_for_** you. ## **[Menstrual Phase](/content/blog/the-first-phase-of-menstruation-the-menstrual-phase/index.html) (Day 1 = Day You Start Your Period) Up to 7 Days** _Cycle Powers:_ Evaluation, analysis and intuition ### What to Focus On At Work - Evaluate how you are doing with your current career or a project you are working on. - Reassess your goals (perhaps re-visit your planner). - Analyze your last month or upcoming month as far as goals are concerned. - Take a personal day (perhaps day 1 or 2 of your cycle). - Trust your gut during this phase. - Take lots of breaks. Your body is going through a lot during this phase. ### What Exercises Your Hormones Will Love - Yoga - Stretching - Walking - Pilates ### What Foods Your Hormones Crave - Nutrient-dense foods - Warmer foods - Focus on berries, red meat, beans ## **[Follicular Phase](/content/blog/the-follicular-phase-of-the-menstrual-cycle/index.html) (Days 8-13)** _Cycle Powers_: Creativity and planning; Estrogen is rising–let’s use estrogen’s effects on the brain! ### What to Focus On At Work - Mentally challenging tasks that you have been dreading because it uses so much brain power! - Plan a new project - Reach out to new clients - Brainstorm/mind-map ### What Exercises Your Hormones Will Love - Running - Hiking - Biking ### What Foods Your Hormones Crave Similar to the menstrual phase, but adding in more nutrients, such as flax, pumpkin and chia seeds. ## **[Ovulatory Phase](/content/blog/the-ovulatory-phase-of-the-menstrual-cycle/index.html) (Days 14-16)** _Cycle Powers:_ Collaboration and communication; Estrogen is at its peak! ### What to Focus On At Work - Have important conversations because your communication skills are at their best. For example, now would be the time to ask for a raise! - Plan your content: Record videos, create social media posts and write blog posts during this phase because your energy is at its PEAK (hello testosterone and estrogen! 👋). - Put yourself out there: There are lots of things you can do to take advantage of this phase! You can attend a networking event or even host a webinar. Looking for a new job? Go on job interviews! ### What Exercises Your Hormones Will Love - Boot camps - Boxing - HIIT ### What Foods Your Hormones Crave - Cold/raw foods (the heat is up during this phase!) - Fiber to flush out estrogen - Lighter foods ## **Luteal Phase (Days 17-28)** _Cycle Powers:_ Productivity (I call this the “Get Sh*t Done” phase!) ### What to Focus On At Work - Get those to-do list items done - Aim for fewer social events so you can focus on getting work done! The menstrual phase is knocking on the door, so you don’t want to over-exert yourself - Organize your life ### What Exercises Your Hormones Will Love - Strength training - Yoga - Pilates ### What Foods Your Hormones Crave Increase your calories, but watch those cravings! Here are a few suggestions: - Slow-burning carbs, like sweet potatoes and brown rice - Protein-rich foods - Healthy fats - Dark leafy greens Are you ready to start using your hormones to work for you? Go on and give it a try… Your hormones will thank you 😉 **Disclaimer:** All posts and information provided within this blog are for informational and educational purposes only and are not to be construed as medical advice or instruction. No action should be taken solely on the contents of this blog. Please consult your doctor or qualified health professional on any matters regarding your health and well-being or on any opinions expressed within this blog.