This chunk of time, roughly lasting 14 days, is like hitting life’s sweet spot. Things are better, noticeably better than they were just a week ago if you’re paying attention. We can make the most of this time, especially in the workout department. Your strength and speed are optimal, energy levels are sky-high, and motivation is up. Seize the moment, this is the time to push your boundaries. The body can take higher volume, more intensity, and it handles a small calorie deficit with more ease. Let’s capitalise on this golden phase and nail our nutrition while it’s more manageable.
Around day 14, we slide into a short window of ovulation, when estrogen, luteinizing hormone (LH), and follicle-stimulating hormone (FSH) have increased so much that an egg is released. Everyone’s symptoms vary, and you might not feel much disruption, aside from maybe some mild cramps. Some even experience a surge in energy. Keep up the training, but maybe ease off the intensity pedal.
Straight after ovulation, we are faced with the luteal phase. The primary focus of the luteal phase is to prepare us for pregnancy by thickening the lining of the uterus. The hormone Progesterone is falling and our menstruation is imminent. Early mornings start feeling more difficult and that perky motivation takes a backseat. Strength? Not quite the same as two weeks ago. But no need to panic. This is normal. The luteal phase isn’t the time to push your body to the max; you would just end up feeling drained. Personally, I crank down the intensity a notch, throw in a deload week, do some Pilates, and focus on a bit of breathwork. You won’t lose your fitness during this time: think of it as recharging your energy for the next strength phase. And yes, those cravings are real. Don’t stress your system even more by trying to maintain your strict clean eating regimen. Be sensible with your choices and remember the importance of the 80/20 rule. There is a chemical symphony playing in your body, honour it.
Getting in sync with my body was one of the best ways I learned how to improve my mental and physical health. When we have a rough idea of where we stand in our cycle, those off days at work, those bad nutrition choices, or the sudden urge to skip the gym starts to fall into place. So much so, that I’ve got my luteal phase marked in my diary. I dial things back in advance, embrace a bit of hibernation, and give myself the green light to recover on all fronts, not just in the gym. I know I’ll bounce back—stronger, faster, and more socially inclined than ever in a week and a half, ish.
It’s worth noting that some contraceptive methods suppress or stop our natural menstrual cycles. Unlock the secrets of your contraception and learn how your chosen method impacts fitness, lifestyle, and overall well-being. Discovering the intricate dance of your hormonal profile and knowing when to push for that PB and when to ease off is empowering and reassuring. In the world of fitness, nothing follows a straight line – especially when navigating the twists and turns of a reproductive system.