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Menstrual Masterclass for balanced hormones and fat loss | The Estima Diet

I'm Dr. Stephanie

My life's passion and mission is blending modern science with ancient wisdom to empower women's health and healing.

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NOTE: This article is 2876 words. If you want a simple supplementary guide on what to eat (and what not to eat) during each phase of your cycle then download our 4-Week Keto Cycling Plan. It’s your quickstart guide to feeling your best every week of the month. Get it right here. It’s free.

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Knowing the ins and outs of your menstrual cycle will help you balance your hormones, lose fat and build lean muscle, get and stay into the best shape of your life.

Today, I’m bringing you the ultimate Menstrual Masterclass.

It is my mission to empower you with the necessary knowledge you need to take strategic care of yourself during each week of your feminine goddess cycle. 

Each section below will reveal exactly what happens to your body in 7-day increments.

You will find detailed information on what to eat, how to sleep, train, and which supplements to lean on for extra support. 

My ladies who are in peri-menopause, your cycle may be a bit shorter, so if you’re a 26-day kinda gal instead of 29, simply divide that by seven to discover how the 4 stages fit into your cycle.

Menstrual Masterclass Week 1: Bleed Week

This is your bleed week, the week when you’re shedding the endometrial lining of your uterus.

Your egg has not been fertilized, progesterone has suddenly dropped off and the lining of your uterus is shedding.

In the first half of the week, your estrogen and testosterone will be low. 

Physically, it is normal to feel a little achy and crampy on day one, and even into day 2. You may experience lower back pain (some migrating as low as your knees) and everything just feels sore.  This is normal.

Now, this shouldn’t stop you from living your daily life or require medication, but you’ll certainly feel a little more tender than usual.

As you get towards the end of your bleed week, a few things start happening.  Estrogen will begin picking up, your sleep will improve, and physically you will be ready to work.

Considerations for Resistance Training:

On the first day of my period I typically like to take a day off from working out – no weights or cardio (although you can if you’re feeling up to it).. I typically like to go for a long walk instead – about 15,000 – 18,000 steps. (If you can’t do one long walk, do a few shorter ones throughout the day).

The reason I prioritize walking on Day 1 is the gentle rocking of the sacroiliac joint in a figure-eight motion can be incredibly soothing to joints that are achy.

If you feel up to the challenge, once the cramping and overall achiness has subsided I recommend a moderate weight training — anywhere between 8 to 12 reps for your set exercises.  

Always keep in mind to lift as heavy as the rep range allows.  Meaning, if you are aiming to lift 12 reps, you should have weights that are so heavy that you cannot lift beyond 12 reps. 

Toward the end of the week, in step with estrogen rising, you might consider increasing your weight load so you can only perform 8 reps (which will necessitate an increased weight load if you were doing 12 reps earlier in the week).

Any type of cardio this week is fine – HIIT, steady state, whatever floats your boat.

Considerations for Nutrition:

Remember that this week you’re losing a lot of blood.

So let’s focus on blood-building foods. I like bone broth, I also add chicken thighs, red meats, lamb (foods that are generally darker and rich in iron). Or you can simply have more red meats and chicken thighs if not in a soup.

As it relates to fasting, this is the best week of your cycle for more aggressive (read: longer) fasting and carb restriction. Because your appetite will generally lower this week you’ll be able to fast longer without working against your biology here.

I usually recommend a pure non caloric liquid fast, meaning consuming only water or black coffee in the morning and herbal teas throughout the day.
I highly recommend a female-centric ketogenic diet like The Estima Diet™. Make sure that’s 70% fat, 20% protein, and 10% carb.

Considerations for Emotional Health:

Mentally and emotionally, this week is great for problem-solving and to mull things over to figure out a way forward. 

Take it as an opportunity to set new goals and figure out the plan of what needs to happen to get there. 

One of the things I find most helpful this week is to go to bed earlier to get more sleep. Personally, I like to sleep for 10, sometimes 11 hours the week of my period.  I know that seems crazy, but personally, it is what I intuitively feel I need.

If sleeping in is not a possibility, then go to bed earlier and give yourself some extra time to transition to sleep.

Supplements

In week one, lean on the foundational supplements.

Those include:

  • Omega 3 (2 grams a day)
  • Magnesium (400 mg)
  • Vitamin D (a minimum of 2,000 units per day)
  • Electrolytes – my preferred brand is LMNT
  • Athletic Greens – my favorite supplement that ensures I get at least 1 lb of greens per day + prebiotics and probiotics.

Of course, always consult your primary health practitioner to make sure the suggested doses are optimized for your specific goals.

Menstrual Masterclass Week 2: Follicular Stage

This week, there are a lot of things happening from a hormonal perspective. 

We have estrogen reaching the highest peak of the entire menstrual cycle.  If you are a vain woman like I am, you can look forward to enjoying the natural plumping up of your cheeks & lips, and brightening of your eyes.  It is like natural filler and botox!

Testosterone also reaches a peak this week – improving your confidence and libido and sensitivity of the clitoris.  You may find your orgasms more intense this week.

 Follicular stimulating hormone (FSH) is working to develop the one primary follicle that will eventually release an egg.

Considerations for Training in Week 2

This is a critical week to maximize heavy lift sessions and muscle gains.

You want to be pushing yourself towards heavier weights –as heavy as you can lift for  5 to 8 repetitions.

And of course make sure to hit your glutes, legs, back – these big muscle groups to help drive muscle growth. According to the research on muscle growth, a minimum of 10 sets of any given exercise per week is required. This may be broken up into 3 workout sessions (lets say of 3-4 sets per exercise to hit that 10 set minimum).

Cardio in this week is a little different because of the surge of estrogen in and around day 10.  

Estrogen has the effect of increasing ligamentous laxity setting us up for injury during explosive type of movements.  So HIIT training (high intensity interval training) that has a lot of burst type movements (sprinting, jumping squats, burpees, etc) can do more harm than good this week.  Lay off the HIIT and swap it for LISS: low intensity steady state cardio.  

You can listen to my conversation with Dr. Phil Maffetone on training maximal aerobic capacity here to get a better understanding of how to use your heart rate to determine your intensity.

Considerations for Nutrition in Week 2

If you are training hard in the gym and lifting those heavy weights, an increase in protein is really important to sustain and encourage muscle growth.  As a general rule I like to make sure I’m doubling the protein content this week compared to last week.  I increase my protein from 20% to 40%.  

This serves a number of functions – one is it supports muscle protein synthesis – something a woman in her 30s and beyond definitely wants to focus on because as we get older, we want to at least preserve muscle mass, but ideally add to it.  Afterall, who’s gonna be the favorite grandmother?  That’s right, you are.

The other strategy I often pair with weight lifting is carbohydrates with the protein bolus.  This doesn’t add to muscle growth per se, but it does prevent muscle protein breakdown so net-net you are positively impacting muscle growth by both stimulating muscle protein synthesis and preventing muscle protein breakdown.

Remember – carbs and insulin are not your enemy!  It is the excess of insulin that is the problem.

In terms of fasting, I tend to dial it down this week, because I do not want to fast so aggressively as to impact ovulation.  I typically fast for about 12-14 hours, but no more than that.  Plus all the heavy lifting I’m doing – I find it harder to fast for a longer time frame.

Considerations for Emotional health in Week 2

Your mood will be more sparkly than ever and your sleep more restful. Most of us, whether we identify as introverted or extroverted will be more receptive to socializing this week. I am sort of an omnivert – I like times with people but also need to recharge by myself.  This week I skew extroverted and I can “people like a pro.

Set a few social dates, network, invite people over or accept invites. 

This week, you will have BOE (big ovary energy) with your plump, juicy follicle ready to burst.

You will feel like a queen – as you are.So go be seen!

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Congratulations, you are about halfway through my geeky magic carpet ride. The nerd in me loves and honors the nerd in you. Just a reminder that if you want a simple supplementary guide on what to eat (and what not to eat) during each phase of your cycle then download our 4-Week Keto Cycling Plan. It’s your quickstart guide to feeling your best every week of the month. Get it right here. It’s free.

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Considerations for Supplements in Week 2

Support yourself with:

  • Omega 3 (2-3g daily)
  • Magnesium (400mg base minimum)
  • Vitamin D (2,000 international units a day), 
  • Electrolytes

Athletic Greens – my favorite supplement that ensures I get at least 1 lb of greens per day + prebiotics and probiotics.

Menstrual Masterclass Week 3: Luteal Phase

At this point, we move into an entirely different hormonal landscape – the luteal phase.

Assuming ovulation has happened – meaning the egg has burst forth from the follicle, we will see the arrival of progesterone this week.

Progesterone is warming, and if you are tracking your cycle with a basal body temperature, you will see your temperature rise with progesterone’s arrival. Towards the end of this week (around Day 19-22) progesterone is reaching a peak.

Which means that your core body temperature, appetite and possibly cravings will be notably higher, and your bowel movements slower.

Estrogen also rises again, but this time not as high as it does in Week 2.  There is also a sustained rise in estrogen until the middle of week 4.

Considerations for Training in Week 3

This week, we return to moderate weight sets again (as we did in Week 1) performing 8-12 repetitions with perfect form.

As for cardio, anything goes this week – you can choose from HIIT and LISS training.

Considerations for Nutrition in Week 3

This is a great time to return to a female-centric, ketogenic diet like The Estima Diet™.

The macro split here is 70% fat, 20% protein, and 10% carbs. 

The only difference between this week and week one is the addition of resistant starches. These are foods that help nourish your microbiome and squash the intense carb cravings that make most women give up keto.

Those include green bananas, green plantains (or their powder equivalents), raw potato starch, cold rice, and cold potatoes.

The reason resistant starches are so important is they produce a compound called butyrate.

One of the benefits of butyrate is that it supports your immune system and protects against diseases of the digestive tract and helps to quash cravings that one might see in the last 2 weeks of their cycle.. 

So make sure to add these foods to your diet this week.

In the context of fasting, I tend towards caloric liquid fasts.  Meaning more soups and broth fasts this week if you are considering a longer fast.

A maximum of fasting should be 24 hours. 

You can also sprinkle in a few smaller fasts like 12-12, 10-14, or a 16-8.

That would depend on your sleep and stress levels. 

But don’t fast for long periods of time this week.

Considerations for Emotional health in Week 3

This week is tucking in and getting sh*t done.  Just like the coziness that surrounds the season of fall, all of the warm drinks and cozy socks, the same can be said for this week.  We tuck in and make stuff happen!

Estrogen and progesterone are at their peak, making you verbally articulate, calm, and centered.  This is a great time to schedule a talk or a podcast, to write, or to ask for a raise at work.

Considerations for Supplements in Week 3

Here’s where we switch up your supplements.

  • Up your Magnesium (600mg at least).
  • Add Berberine – this is a powerful glucose regulator. Taking it 20-30 minutes before a meal at 300-500mg will help with insulin regulation and improve sensitivity.
  • If you’re feeling inflamed, add curcumin at 1-3 grams daily.
  • Keep your Omega 3 intake as previous weeks. 

Athletic Greens – my favorite supplement that ensures I get at least 1 lb of greens per day + prebiotics and probiotics.

Menstrual Masterclass Week 4

This week, your general strategy needs to be focused on rest and recovery. 

Progesterone has now peaked and will take an abrupt dive mid week…so will estrogen.

That’s because your body realizes that there’s no fertilized egg and has to restart the process of preparing your uterus again.

Considerations for Training in Week 4

In week 4, keep lifting weights this week I typically counsel women to lighten up the weight but increase the rep count.

Around 15-20 reps, 4 sets of each exercise is great.

As you can see in all 4 weeks, we are getting close to muscle fatigue, but changing the way we do it.  All are important when thinking about sculpting and growing muscles.

In week 4, you will get massive metabolic benefits from weight-lifting so make sure you don’t skip it.

Steady-state cardio will be better than HIIT, but if you enjoy HIIT, go for it – especially towards the end of the week.

I should include a general note on steady-state here – it should never be longer than 60-75 minutes maximum.

Considerations for Nutrition in Week 4

Your appetite will be increased this week and so will your food cravings, so up your calories by 10-15% and enjoy the food!

Don’t shiver or stress about eating more – you need it this week as you expend more energy.

You won’t gain extra fat by eating more calories this week.

If anything, starving yourself may cause serious damage. 

(You can find out more about the toxic 1,200 calories diet and reverse dieting here.)

Return to a 40% fat 40% protein, 20% carb macronutrient split.

We have a frenzy in energetic expenditure this week as a last ditch attempt to plump up the womb for a baby.

The higher protein count and doubling of carbs will help you curve cravings.

Your digestion will slow this week so you can absorb as many nutrients as possible. 

You can do a shorter fast this week because you will be hungrier and your metabolic output is higher.

A 12/12, 10-14 is perfect.

Considerations for Emotional health

Things are going to annoy you this week. You’re not going to want to “people” this week (contrary to Week 2!).

I advise you to notice and observe how you feel without judgment. You will be naturally biased this week to view things in a negative light due to the changes in serotonin and dopamine levels. 

But this week your soul will be speaking to you – so notice the things that annoy you because they will really weigh on you this week.

So make a list of the things that bother you the most and observe them.

You may want to change these things in the next cycle.

Considerations for Supplements in Week 4

  • Up your Magnesium (600mg at least).
  • Add Berberine – this is a powerful glucose regulator. Taking it 20-30 minutes before a meal at 300-500mg will help with insulin regulation and improve sensitivity.
  • If you’re feeling inflamed, add curcumin at 1-3 grams daily.
  • Keep your Omega 3 intake as previous weeks

Athletic Greens – my favorite supplement that ensures I get at least 1 lb of greens per day + prebiotics and probiotics.

Conclusion

Refer to this Menstrual Masterclass as your ultimate guide to navigate each month and take optimal care of yourself.

Remember – being a woman is magic.

You are magic.

Embrace the ebbs and flows of your femininity and bask in all of its glory.

If you have any questions for me, join my upcoming AMA event (ask me anything!)

In this AMA I’ll reveal some of the transformational tips that have helped me feel younger, as I get older. 

It’s going to be an intimate chat among friends. Bring all of your burning questions no matter how big, small, or weird. I’m all for it. Save your seat >>

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Want My Quickstart Guide to Keto Cycling?

It’s your quickstart guide to feeling your best every week of the month

>>Click Here To Get The Guide Now<<

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