How I Exercise To Support My Cycle & Nervous System
Intro
I used to think the answer to everything was another workout.
More HIIT. More CrossFit. More pushing through.
But the truth? I wasn’t disciplined — I was dysregulated.
After a decade of running on adrenaline, I finally found a rhythm that helped me build strength and feel safe in my own body again. This post breaks down how I train through each phase of my cycle — not to be “perfectly synced,” but to finally stop fighting myself.
The truth about overtraining and burnout
There’s a fine line between commitment and chaos — and I crossed it, repeatedly.
I’d do HIIT five days a week, barely eat enough to fuel a toddler, and still wonder why I felt anxious, bloated, and bone-tired. My sleep sucked, my mood tanked, and my period? Unpredictable.
What no one tells you is that overtraining spikes cortisol, which keeps your body in fight-or-flight — making fat loss, muscle gain, and hormone balance basically impossible.
Once I started syncing my workouts to my cycle and nervous system, everything changed:
My recovery time dropped in half.
My midweek energy crashes stopped.
I finally felt calm and strong — at the same time.
Cycle syncing workouts that actually make sense
Forget the Pinterest-perfect “workout by phase” charts.
They can be helpful, but they’re not gospel. Your cycle is as individual as your fingerprints.
Here’s how I train — and more importantly, why.
Menstrual phase: Rest like you mean it (Days 1–2)
These are my “slow days.” Think: 5km walks, stretching, or mobility flows.
Estrogen and progesterone are both low, which means slower recovery and less available energy — so I treat movement like medicine. Gentle walks, breathwork, or mobility help release tension and move stagnant blood without spiking stress hormones.
By Day 4, my energy usually rebounds — that’s when I ease back into:
3x strength sessions
2x yoga or pilates
Daily walks
Big takeaway:
Your body doesn’t need punishment during your period — it needs permission.
Follicular to ovulation: My high-performance window
When estrogen and testosterone rise, I feel unstoppable — this is when I lift heavy, push for PRs, and do compound movements.
This is also when my metabolism and insulin sensitivity peak, so fueling properly makes a huge difference. I up my protein and carbs (yes, carbs), take my creatine, and sleep like it’s a sport.
My schedule usually looks like:
3x heavy lifts (progressive overload)
1–2 mobility or pilates sessions
Daily walks for lymph + mood
If you’re ever going to push hard, this is the time — but still, don’t confuse capacity with invincibility. I’ve learned the hard way that more isn’t better if your recovery can’t keep up.
Luteal phase: Learning to dial it down (and not spiral)
This phase is split into two acts:
Early luteal (Days ~17–23): Energy’s still decent, so I keep lifting — just less obsessively.
Late luteal (Days ~24–30): Progesterone rises, sleep dips, and I’m crankier than usual.
That’s when I slow down — lower weights by 10–20%, focus on form, and trade HIIT for kettlebell flows or slower strength sessions.
Your nervous system is more sensitive now, which means rest is progress.
This is the part that used to feel like failure for me — until I realized consistency beats intensity every time.
Fuel, rest, repeat: The underrated hormone hacks
You can’t out-lift a bad recovery routine.
No matter where I am in my cycle, these are non-negotiable:
1. Eat enough — especially carbs.
Carbs keep cortisol stable, protein rebuilds muscle, and iron replenishes what you lose during your period.
My go-to: canned fish (sardines, mackerel, salmon). 20g of protein, no prep, zero excuses.
2. Sleep like your hormones depend on it — because they do.
Even one night of poor sleep can raise cortisol and wreck your insulin sensitivity.
3. Hydrate like your life depends on it.
Electrolytes, mineral drops, or a pinch of salt in your water. Dehydration = fatigue and muscle cramps.
The real flex: working with your body, not against it
You don’t need to follow a strict “cycle-synced” chart. You need to tune in.
Some weeks you’ll crush your lifts. Other weeks, just getting outside counts.
The real shift happens when you stop asking, “What should I do?” and start asking, “What does my body need today?”
That’s what finally made me consistent — and honestly, peaceful.
Takeaway
You can’t heal your hormones or build strength if your body doesn’t feel safe.
So train smart. Sleep more. Eat real meals.
And please — stop trying to “earn your rest.”
Save this post for when you need a reminder that slowing down is progress.
And if you’re rebuilding your relationship with your body, follow along — I’ve been there too.