your 28 cycle blueprint

aka the thing they should’ve taught us in school

Happy Tuesday friendssss!

For so long I thought my energy, cravings, mood, motivation, confidence, and digestion were just random. Some weeks I felt clear, social, productive, and lean. Other weeks I was bloated, exhausted, hungry, and questioning everything.

Turns out, it’s not random. If you have a cycle, your hormones are shifting every single week. Estrogen, progesterone, LH, FSH, they rise and fall in a predictable pattern, and those shifts affect way more than just your period. They impact how you tolerate workouts, how you process carbs, how social you feel, how well you sleep, and even how your skin looks.

You do not have one consistent body all month. You have four different hormonal environments.

Once I understood that, everything changed. I stopped trying to eat the same way, train the same way, and schedule my life the same way every week. Instead, I started working with my cycle and my energy, workouts, and overall mood became way more stable.

I turned this information into a 28-day blueprint!

(Based on a ~28 day cycle. If yours is 26 or 32 days, the phases still apply, they just shift slightly.)

Day 1 = first day of bleeding.

You move through four distinct hormonal environments each month:

1. Menstrual

2. Follicular

3. Ovulatory

4. Luteal

Here’s what’s happening, and how to work with it.

Phase 1: Menstrual (Approx. Days 1–5)

What’s happening hormonally:
Estrogen and progesterone are both low. Your body is shedding the uterine lining. Inflammation is slightly higher. Energy is usually lower.

How you might feel:

• Tired, slower

• More introspective

• Crampy or achy

• Lower appetite (for some)

• Wanting more alone time

Nutrition focus:

• Iron-rich foods (grass-fed beef, lentils, spinach)

• Warm, easy-to-digest meals (soups, stews, oatmeal)

• Hydration + electrolytes

• Magnesium for cramps

• Don’t under-eat, your body is doing real work

Training focus:

• Walks

• Light Pilates

• Mobility

• Stretching

• If you feel good, short low-intensity lifts are fine, but don’t force PRs

Life focus:

• Reflect

• Journal

• Review goals

• Keep your schedule lighter if possible

This is not the week to prove yourself. It’s the week to reset.

Phase 2: Follicular (Approx. Days 6–13)

What’s happening hormonally:
Estrogen starts rising. FSH stimulates follicle development. Energy builds. Insulin sensitivity improves.

How you might feel:

• Clearer mentally

• Motivated

• Creative

• More social

• Leaner / less bloated

Nutrition focus:

• Higher protein for muscle building

• Fresh, lighter meals (big salads, bowls, smoothies)

• Great time to try new recipes

• Your body generally tolerates carbs well here

Training focus:

• Progressive overload

• Strength training

• Trying new workouts

• Higher intensity intervals (if you enjoy them)

Life focus:

• Start new projects

• Pitch ideas

• Batch content

• Plan social things

This is your “fresh start” window each month.

Phase 3: Ovulatory (Approx. Days 14–16)

What’s happening hormonally:
Estrogen peaks. LH surges to trigger ovulation. Testosterone rises slightly.

How you might feel:

• Confident

• Magnetic

• Social

• More outgoing

• Higher libido

• Stronger in workouts

Nutrition focus:

• Balanced meals (protein + carbs + fat)

• Fiber to support estrogen metabolism

• Don’t skip meals

Training focus:

• Heavier lifts

• Performance days

• Group classes

• Challenging workouts

Life focus:

• First dates

• Meetings

• Networking

• Photoshoots

• Big presentations

If you’re going to schedule something bold, this is your window!

Phase 4: Luteal (Approx. Days 17–28)

This phase has two distinct halves.

Early Luteal (Days 17–23)

Hormones: Progesterone rises. Body temp increases. Metabolism increases slightly.

You might feel:

• Calm

• Focused

• Productive

• Slightly hungrier

Nutrition focus:

• Add ~100–300 extra calories

• Prioritize complex carbs at dinner (sweet potato, rice, fruit)

• Magnesium + B6 support

• Keep blood sugar stable

Training focus:

• Strength training still great

• Moderate intensity

• Structured workouts

Late Luteal (Days 24–28)

Hormones: Progesterone drops if no pregnancy. Estrogen dips. PMS symptoms can show up.

You might feel:

• More sensitive

• Lower motivation

• More bloated

• Constipated

• Craving chocolate / carbs

• Lower frustration tolerance

Nutrition focus:

• Do not slash carbs

• Salt + potassium balance (helps bloating)

• Dark chocolate is fine

• Warm, grounding meals

• Extra hydration

Training focus:

• Lower intensity

• Walks

• Pilates

• Skip HIIT if you feel drained

Life focus:

• Protect your evenings

• Avoid major decisions

• Don’t over-schedule

This is not a discipline issue. It’s a hormonal shift.

How to Use This

1. Figure out what day you’re on.

2. Identify your phase.

3. Adjust slightly, not dramatically.

4. Observe what changes.

You don’t need to overhaul your personality each week. Just small shifts:

• Push harder when estrogen is high

• Eat more when progesterone rises

• Rest when both hormones drop

The Takeaway

You are not inconsistent. You are cyclical.

When you understand your hormonal rhythm, you stop fighting your body and start planning with it. That’s when workouts feel better, cravings make more sense, and your mood swings feel less chaotic.

If you like this type of info, you’ll love my book Sync & Savor where I deep dive into all of this info further with OBGYN Dr. Amersi & share 85+ recipes that support each phase :)