days 9-13
I am finishing out my traveling while listening to my body and fueling it accordingly. Travel can delay menstruation due to stress and a disrupted circadian rhythm, both of which affect the delicate hormonal balance that governs the menstrual cycle. I’m currently experiencing a longer luteal phase—likely due to a mix of travel-related stress and environmental changes—so I’m focusing on slowing down, nourishing my body, and giving it the support it needs. The combination of where I am in my cycle and being on the move has led me to run less than usual this week. I’ll take you through some nutrition and movement highlights from each day, all aligned with the needs of my body during this time.
On Tuesday, I logged around 20,000 steps exploring. I started the day with a collagen latte paired with poached eggs over avocado toast—rich in protein, healthy fats, and skin-supportive amino acids, which help stabilize blood sugar and support progesterone metabolism. My energy was lower, which is common in the latter part of the luteal phase due to rising progesterone, so I reached for an afternoon matcha for a gentle caffeine boost. For dinner, I had steak and salad, rounding out the day with protein, iron, and fiber—key for keeping energy steady and supporting digestion as metabolism naturally slows during this time. Ice cream for dessert added that comforting element my body was asking for.
A common theme for me is eggs, avocado, and sourdough for breakfast. Wednesday was no exception—this combo offers a great balance of complex carbs, healthy fats, and choline (important for hormonal balance and brain function). I followed it with a very slow 2-mile run and a long walk. Gentle movement is ideal in the late luteal phase as cortisol sensitivity increases and recovery can take longer. Dinner was salmon, roasted sweet potatoes and regular potatoes, carrots, and cucumbers. This meal was packed with omega-3s, complex carbs, and fiber—supporting inflammation regulation and serotonin production, which can dip in this phase.
Thursday began with my go-to breakfast again. For lunch, I had bolognese and carrots—a protein-rich, iron-boosting meal paired with beta-carotene-rich veggies that support hormone metabolism and skin health. A long walk and yoga helped me stay active without taxing my nervous system. I had a cookie, vanilla ice cream, and sea salt for an afternoon snack, which helped satisfy cravings (a normal result of increased metabolic demands and lower serotonin). Dinner was another round of salmon and roasted veggies—clearly, my body was craving what it needed. Cravings for things like carrots can signal a need for vitamin A and fiber, both helpful in this phase.
Friday started with a yogurt bowl with blueberries and granola—probiotics and antioxidants for gut and hormone health. After racking up more steps, I had avocado toast with smoked salmon for lunch, combining stable energy with healthy fats and protein. Dinner was a feast: bread, salad, steak, French fries, and red wine. While I’m being mindful of alcohol during half marathon training and in general, enjoying a glass of red wine occasionally can be relaxing and contains resveratrol, which may help with inflammation.
Saturday was a 10+ hour travel day. I kept snacks simple: lots of nuts, which are packed with magnesium, protein, and healthy fats—ideal for travel fatigue, stress, and blood sugar support. I also focused on hydration to offset the dehydrating effects of air travel. Excited to get back into full-on training mode soon, but glad I gave my body the rest it needed while honoring where I am in my cycle.
