I have been focusing on optimizing my health this year! It is the first year I haven’t been pregnant or breastfeeding in seven years! In a lot of ways it feels like a completely new normal! Part of being proactive about my health has also been more insight into specific biomarkers! I have done mine through Lifeforce, and have really enjoyed the journey so far!

The first part of my blood work I am focusing on is my hormones! Overall, they really looked pretty good. I had a few that were out of balance and my physician recommended making some small tweaks in my exercise and nutrition routine to change with different parts of my cycle.

Tracking and adjusting workouts and nutrition according to the menstrual cycle can be a game changer for optimizing hormones, energy levels, and overall well-being! The menstrual cycle typically has four phases: menstrual, follicular, ovulatory, and luteal. Each phase is characterized by different hormonal fluctuations, which can affect energy, endurance, and recovery. For instance, during the follicular phase (after the period ends), estrogen levels gradually rise, making it a great time for high-intensity workouts and strength training, as the body is better at utilizing stored carbohydrates for energy. Nutritionally, it’s beneficial to focus on complex carbs, lean proteins, and healthy fats to support muscle recovery and maintain stable blood sugar levels.

As the cycle transitions into the luteal phase, when progesterone increases and estrogen drops, you may notice a decline in energy levels and increased fatigue. This is a time to switch to more moderate, steady-state exercises like yoga, Pilates, or light cardio. Nutrition-wise, prioritizing magnesium-rich foods (such as dark leafy greens and nuts) can help reduce cramps, while incorporating healthy fats like avocado and omega-3s may alleviate bloating and mood swings. By understanding these hormonal changes and adjusting workouts and nutrition accordingly, it’s possible to support the body’s natural rhythms and enhance overall health.

Here is a simple breakdown of what to do!

If you are interested in having some preventative blood work done here is my link and discount for Lifeforce!

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Hi I’m Teresa!

I’m a mom to three, a wife and a physician assistant. I also have a degree in Nutritional Sciences and I love sharing all things life with you! I am passionate about empowering you through education, sharing all my fave products and items that have made life better and creating content to give you value!