There are different stages to your menstrual cycle, in which your hormones are secreted at different levels depending on the stage. Each stage uses fat stores differently, copes with carbs different, impacts your metabolism, as well as impacting your strength and fitness capacity during training. Whether you are in your childbearing years, perimenopause or menopause also impacts fat storage and training results.

Please note however, if you are using any hormone altering contraception it will be extremely difficult for you to track the following stages, as you are not experiencing a natural menstrual cycle. This means that the information I share will not be completely accurate for you.

Let’s discuss the Menstrual Cycle first.

Late Luteal Phase:

• The Luteal Phase is the 4-7 days directly before you menstruate. In this phase, your body is preparing for conception and implantation, so all of your sex hormones are surging.
• Oestrogen, Progesterone, Testosterone and Growth Hormones are all elevating to their highest levels.
• As a result your metabolism is also speeding up, so you will find yourself hungrier, and looking for more calories.
• During this phase your insulin sensitivity is reduced. That means that you are not as efficient at utilising carbs as fuel so should avoid turning to excess carbs and sugars, which you will be craving, as it will increase your fat storage.
• When insulin sensitivity is reduced your body will store more fat if you consume extra carbs or sugars.
• Water retention is at its highest during this phase so you will find yourself feeling puffy and watery.
• On the flip side, if you avoid eating the extra calories you are craving, especially in the form of carbs and sugars, you will in fact increase your fat burning capacity, by taking advantage of the elevated metabolism.
• The increase in hormones will see your strength and fitness vastly increase. This is where you will be able to optimise performance and hit those big numbers in your training. You will be able to lift heavier, have more power, go faster and last longer.
• Muscle growth during this phase will decrease despite your performance increasing.

Menses Phase:

• The Menses Phase is the 4-8 days of menstruation. In this phase, your body is shedding the lining of the uterus when no conception and implantation takes place, causing all of your sex hormones to drop vastly.
• As a result, your metabolism also drops under normal rate, so you will find yourself possibly with minimal to no appetite and needing less calories.
• During this phase your insulin sensitivity is elevated. That means that you are more efficient at utilising carbs as fuel, so you will find you store less as fat.
• Water retention starts to reduce so you will shed start to shed the puffiness and water retention.
• The decrease in hormones will see your strength and fitness drop. This will reduce your performance and you will find yourself struggle more in training, especially if you compare yourself with the previous week.
• Muscle growth during this phase will however increase despite your performance decreasing.

Ovulation, Early Follicular Phase:

• The Early Follicular Phase is the 7 days after menstruation. In this phase, your body is ovulating gradually increasing your sex hormones again.
• As a result your metabolism also reaching its normal rate, so you will find yourself regulating your appetite and calorie intake.
• During this phase your insulin sensitivity is elevated. That means that you are more efficient at utilising carbs as fuel, so you will find you store less as fat.
• Water retention starts to increase again so some women experience a little puffiness and water retention again.
• The increase in hormones will see your strength and fitness stabilise to an average level. This will increase your performance making you feel more capable during training.
• Muscle growth during this phase will remain high.

Ovulation, Early Luteal Phase:

• The Early Luteal Phase is the central part of your cycle. It is the continuation of ovulation seeing hormones remaining high.
• As such your metabolism remains at its normal rate, maintaining a regular appetite and calorie intake.
• During this phase your insulin sensitivity starts to reduce, therefore storing more of the carbs and sugars as fat.
• Water retention once again reduces, reducing puffiness.
• The elevated hormones will see your strength and fitness remain at your average level, so you continue to feel capable.
• Muscle growth during this phase starts to reduce.

Perimenopause:

• Perimenopause starts from around 35-40 years, though will vary for every woman. In the early stages you will require higher levels of carbohydrates as fuel to support adrenal function, thyroid function and muscle growth.
• In these years you will find muscle growth increase as will performance in training.
• In the later stages of Perimenopause, anywhere from 45-50+ years, as you approach closer to menopause, your insulin sensitivity reduces and you will find yourself starting to increase fat stores, especially around your mid-section.
• This is the time to start reducing carbohydrate intake and increase protein and good quality fat serves.
• Muscle growth starts to reduce the closer you get to menopause, as does bone density.
• One of Oestrogen’s functions is to help reduce inflammation. The reduction in hormones sees an increase in inflammation so you may start to feel more aches and mains around joints and muscles than usual, without any obvious reason.
• Curcumin and magnesium can help reduce this inflammation.

Menopause:

• This is the phase one year after your last menstrual cycle, and beyond, for women who move into natural menopause. This does not include women who enter menopause surgically.
• Metabolism starts to drop as does insulin sensitivity.
• Low carb, high fat meals with plenty of protein are ideal to manage fat stores.
• Strength training is highly recommended to stimulate muscle growth and bone density which will both otherwise reduce with the decline in hormones.

Simple Strategies to Harmonise Your Hormones Through Every Stage:

• Ensure you consume protein with every meal
• Adjust your carb and fats intake to suit your menstrual cycle as well as your age and hormonal status.
• Eat a nutritious balanced diet, rotating your food, rather than eating the same thing day in day out
• Keep sugar and simple carbs to a minimal (high sugar intake increases hot flushes and sweats, as well as all other symptoms, for ladies in perimenopause and menopause)
• Opt for complex carbs, that are low GI such as sweet potato, rice and quinoa
• Drink plenty of water
• Avoid, or at least limit, stimulants and symptom triggers, such as cigarettes, drugs, alcohol, spicy food, energy drinks, caffeine, processed food and food that you are allergic or intolerant to.
• Be active for at least 20 minutes a day every day.
• Manage your stress levels.
• Get at least 7 hours of good quality sleep each night.

For help identifying what stage you are in, and managing hormone symptoms, speak to a Menopause Coaching Specialist like me or a Menopause Practitioner registered with the Australasian Menopause Society.

• Coach Terri