🎯 Перед тренировкой: Рассчитайте энергопотребность в калькуляторе поддерживающих калорий.

Work With Your Hormones

Estrogen, progesterone, and insulin sensitivity ebb and flow across the menstrual cycle. Planning training, meals, and recovery around these shifts reduces frustration and keeps progress steady.

Cycle Snapshot

  • Menstrual phase: Energy dips—lean on restorative movement and iron-rich foods.

  • Follicular phase: Rising estrogen improves recovery; schedule heavy lifts or HIIT.

  • Ovulation: Hydrate well and add extra protein as temperature and cravings rise.

  • Luteal phase: Manage sodium and focus on sleep to curb water retention and mood swings.

Daily Practices

Eat balanced plates with protein, slow carbs, and healthy fats, log symptoms for 3+ cycles, and use breath work or journaling to keep cortisol in check.