days 25-27
I am halfway through my cycle and finishing out my follicular phase. Overall, these last few days have been full of energy and motivation. It is quite hot outside, which has made running more difficult, but my body felt up for the challenge. This lines up with where I’m at hormonally—estrogen is high, which supports increased energy, strength, and recovery, making it an ideal time to push pace and intensity.
Thursday morning started with a yogurt bowl—Greek yogurt, blueberries, strawberries, honey, peanut butter, and granola. I am going to try and avoid yogurt pre-run, as it left me feeling less than optimal. I did just shy of 3 miles, but at a very fast pace for me. The combination of the heat and yogurt had me fatigued, but that is okay during this phase. It’s also good to push the pace—estrogen helps reduce inflammation, improves insulin sensitivity, and supports better blood sugar regulation, all of which make this phase ideal for higher intensity workouts and faster recoveries. I used a recovery gun on my muscles post-run, then refueled with some avocado toast and eggs. I paired this with Trader Joe’s Power Red Juice (beets, fruits, elderberry, etc.). My body has really been thriving off fruit in this phase—likely because carbs are used more efficiently now. I’ve been snacking on nectarines throughout the day. Dinner was baked cod with roasted carrots and potatoes, a great combo of lean protein, beta-carotene, and complex carbs to replenish energy stores.
Friday was a very active day, and my body felt more than capable. I started the morning with avocado toast and eggs paired with a maple cinnamon latte. While I try to avoid caffeine while menstruating, I find my body reacts well with it during my follicular phase. This is because estrogen increases dopamine and serotonin, making caffeine feel like an extra boost rather than a stressor. I hit the gym—bike warmup, full body lift and swimming finisher. I then hit the sauna and stretched for about 20 minutes. I refueled with a nutrient-dense smoothie and grass-fed beef stick while on the go. That smoothie gave me a solid mix of carbs, micronutrients, and antioxidants—key for muscle recovery and hormone balance. I then set out for a long afternoon walk. Dinner was a chicken sandwich with snacks mixed in through the evening. Even on busy days like this, I try to keep protein and complex carbs consistent to support recovery and energy.
I woke up today, Saturday, and made myself a breakfast pre-run to avoid my situation on Thursday. I opted for sourdough with butter, a banana, nectarine, electrolytes, and a maple cinnamon latte. This hit better—simple carbs and potassium-rich fruit gave me steady energy without weighing me down. I then set out for 6 miles, my farthest run to date, and felt strong and fast. Estrogen improves oxygen availability and supports glycogen storage, so this is a time when endurance workouts can feel really good. I recovered with a Cava bowl, lots of protein and fiber, and more Trader Joe’s juice. I’m heading to the airport this evening, so I made sure to hydrate and eat dinner so I’m not stuck with airplane options. I had some homemade pizza and am ready for my last big trip for a while.
