Days 22-24
My mid-follicular phase has been solid—marked by physical strength, sharper focus, and a general sense of drive. Estrogen continues to rise during this time, supporting muscle development, faster recovery, and improved energy metabolism. In theory, this is a peak training window. But real life doesn’t always operate on a perfect cycle calendar—and that’s okay too.
On Monday, I started the morning with a yogurt bowl: plain yogurt, peanut butter, honey, bananas, strawberries, blueberries, and granola. This combination gave me a great balance of carbs for immediate energy, healthy fats for satiety, and protein for muscle repair—ideal fuel ahead of a hard workout. I headed to the track and began with a one-mile warm-up jog to activate my body. Then came 10 hill sprints—short bursts of anaerobic effort that tap into strength, speed, and cardiovascular power. I wrapped with a final one-mile push where I emptied the tank. Hill sprints are especially powerful in the follicular phase because rising estrogen boosts our ability to tolerate high-intensity training and enhances neuromuscular coordination.
Post-run, I refueled with a savory bowl of roasted potatoes, sautéed kale, garlic, red onion, and sausage. This meal was packed with complex carbs, iron-rich greens, and protein—supporting glycogen replenishment and reducing inflammation after a taxing session.
Later that day, I left for a girls trip. There was wine, lots of laughter, and really good food. I don’t regret any of it. But I also noticed the difference in how I felt—sluggish, a bit unmotivated, and not fully myself. Alcohol can impair sleep quality, increase inflammation, and blunt hormonal balance, especially during a phase when our body is primed for performance. Even though I’m a big believer in balance, I’m learning that the version of me that feels best sometimes requires making trade-offs. As I move deeper into training and continue syncing with my cycle, I’m prioritizing how I feel over what I might be missing out on.
Lots of walking, sunshine, and connection this week—but I’m excited to get back to structure, sweat, and steady support.
