days 44-46
The last three days of my menstrual phase have brought a sense of rhythm, both physically and mentally. As hormone levels begin to rise—particularly estrogen—energy slowly begins to return, and I’ve felt more balanced in my movement, appetite, and mindset. This is a transitional window, where recovery is still important but the body is also starting to feel ready to take on more.
I dedicated Tuesday to full recovery—focusing on walking, stretching, and giving my body space to recalibrate. During the menstrual phase, the drop in both estrogen and progesterone can contribute to inflammation and fatigue, so gentle movement is a great way to increase circulation without adding stress.
Dinner was swordfish, carrots, and roasted potatoes. Swordfish is rich in vitamin D and omega-3 fatty acids, which support mood regulation and help combat menstrual-related inflammation. The carrots provided antioxidants and fiber, while the potatoes replenished glycogen stores with slow-digesting carbs—important for energy restoration.
By Wednesday, I could feel my energy start to come back. I went for a 3-mile run and pushed the pace—it felt strong, not forced. This aligns with the tail end of menstruation when estrogen starts climbing again, often improving mood, motivation, and exercise performance.
Post-run, I rehydrated with homemade electrolytes to support blood volume and fluid balance (especially important after sweating and during menstruation when iron levels can be lower). My go-to snack was a bagel with peanut butter and banana—a balance of carbs, protein, and healthy fats that restored energy and kept me satiated.
I'm currently on Cape Cod with my family, so while my food options are a bit more limited, I’ve found ways to keep things nutrient-dense and supportive of my training and recovery.
On Thursday, I kept it lower intensity again—fitting in a few long walks and a pilates session. This type of movement supports core stability and mobility without overtaxing the nervous system. It’s also perfect for the late menstrual phase, as the body continues to rebuild after the drop in progesterone and estrogen.
My meals reflected a balance of whole foods to keep blood sugar stable and hormones supported. For breakfast, I had eggs and sausage with a side of watermelon—high in protein and hydrating. Lunch was a grilled chicken and avocado sandwich on sourdough—delivering lean protein and healthy fats, which are essential during hormone recovery. Dinner was steak and potatoes, a meal rich in iron and complex carbs, which help replenish stores that may be depleted during menstruation.
I’m feeling nourished, rested, and ready for tomorrow’s long run. As I head into the follicular phase, I know my energy will continue to climb—and I’m excited to push the pace again.
