day 18 & 19
Thursday and Friday closed out my menstrual phase. Overall, my energy and mood were good. I felt motivated and at ease.
On Thursday, I started the day with scrambled eggs on sourdough—easy-to-digest protein and complex carbs that help stabilize blood sugar and support energy during menstruation. My latte with honey and cinnamon gave me a warm, comforting boost with natural sweetness and anti-inflammatory benefits. Then came my period-support smoothie: blueberries, cherries, banana, spinach, flaxseeds, cacao nibs, and almond milk—a hormone-friendly powerhouse designed to replenish iron, ease cramps, and stabilize mood. I digested, and went out for a 3 mile run. I felt good enough to push the pace.
Lunch was on the go, so I grabbed grilled nuggets at Chick-fil-A for a solid protein hit, followed by chips, salsa, and watermelon at a friend’s house. The chips gave me salt , salsa added some antioxidants, and watermelon helped with hydration and bloating. Dinner out with friends was fish tacos—omega-3s in the fish help reduce inflammation and support hormone production, making it a great choice for this phase. Even while out and about, I made small choices that supported my body while on my period. You do not have to sacrifice socializing for aligning with your menstrual cycle. It is also healthy to achieve a balance that honors all of your needs.
Friday was all about recovery and setting the stage for more intense training as I move into the follicular phase of my cycle. I started the morning with eggs on an English muffin and the same smoothie and latte as yesterday. These foods help replenish iron, stabilize blood sugar, and reduce inflammation—important while still menstruating and transitioning hormonally.
I opted for a low-impact recovery day with a 30-minute swim, followed by 30 minutes in the sauna. Gentle movement like swimming helps reduce period-related discomfort and supports circulation, while the sauna can ease muscle tension and promote detoxification. Lunch was a bowl of rice and chickpeas—great for rebuilding glycogen stores and providing plant-based protein—followed by a homemade sweet potato brownie rich in complex carbs and beta-carotene. For dinner, I leaned into some strategic carb loading with pizza to fuel up for tomorrow’s 5-mile run… and I was just really craving pizza and not in the mood to cook.
