There are numerous differences between men and women. One of the biggest differences is the length of their cycle. While men have a one-day cycle, women's cycles last an average of 28 days. While men can tolerate things like fasting and ice baths well, these aren't always as helpful for women. This is partly due to the menstrual cycle.

How does the menstrual cycle work?

First, a little basic explanation of the menstrual cycle.

The menstrual cycle is the change in the body that women experience approximately every 28 days. I say approximately, because this number can vary. The menstrual cycle actually has only one function: reproduction.

When we talk about the cycle, several hormones are important. Estrogen and progesterone are particularly important.

The cycle can be divided into 4 phases: menstruation, the follicular phase, ovulation and the luteal phase.

We start our cycle with menstruation. Officially, it begins when the first real red bleeding appears. Because little estrogen and progesterone are produced during this phase, the female body can feel a little heavier.

Next comes the follicular phase. During this phase, the hormone FSH (follicle-stimulating hormone) is produced. This hormone signals the ovaries to develop follicles. Follicles are small egg sacs, each containing an immature egg. The hormone estrogen causes these follicles to mature. The estrogen boost often gives women more energy to exercise vigorously or engage in other activities.

Next comes ovulation. This is the phase in which a woman is fertile. Ovulation occurs during this phase. During ovulation, the follicle bursts, releasing the egg inside into the fallopian tubes. The follicle bursts due to a hormone called luteinizing hormone. Just before ovulation, the hormone testosterone peaks in the woman's body. This increases the woman's libido.

Finally, there's the luteal phase. Once the egg has ruptured, the follicle transforms into the corpus luteum (yellow body). The corpus luteum is responsible for producing one of the most powerful female hormones: progesterone. Progesterone helps women feel more rested.

Okay. All this information is great. But how do I support my cycle? And how do I ensure I'm as happy as possible throughout it?

Tip 1: Live by your phases.

In the first and last phases, energy is somewhat lower, so it can be helpful to adapt your activity to the stage you're currently in. This means choosing calmer, less strenuous activities.

Tip 2: Reduce stress.

When we, as humans, experience significant stress, several things happen to our bodies. When our bodies experience prolonged stress or receive frequent hormetic (acute stress) stimuli, our bodies jump into a survival mode.

When our body enters a survival mode, several functions become crucial. The heart has to beat faster, focus has to increase, and breathing has to accelerate to release a significant amount of energy for a short period of time. To achieve this, a significant amount of cortisol is released.

As long as our body is in a survival mode (i.e., increased cortisol production), we see several bodily functions suppressed. Digestion and everything related to reproduction, in particular, don't function optimally.

Therefore, reduce your stress levels so that all systems start functioning optimally again.

Cortisol can also be balanced by optimizing the biological clock .

Tip 3: Maintain a healthy weight.

Being overweight leads to an overproduction of estrogen, which automatically throws hormones out of balance. Therefore, maintain a healthy weight. Below are some tips to help you get started.

– Grab some morning light first thing in the day.

– Eat a maximum of 3 meals with at least 40 grams of protein per meal.

– Eat those proteins first too.

– Take at least 10,000 steps a day.

– Prioritize a good night’s sleep of 7 – 9 hours and focus on quality.

– Train with resistance during phases 2 and 3. For example, strength training.

The key takeaways from this blog:

• The cycle consists of four phases: menstruation, the follicular phase, ovulation and the luteal phase.
• At each stage, different processes take place in the woman's body.
• To optimize the cycle you can perform the following:
  • Adjust your activity based on your phases.
  • Reduce stress
  • Maintain a healthy weight

Read this book to learn more about the cycle.