She Strengthens

Let’s be honest. For many of us, our hormones have felt like a mysterious, chaotic force running the show behind the scenes. One week we’re full of energy, conquering the world, and the next we’re curled up on the couch, convinced we’re a failure and craving nothing but chocolate and solitude. Sound familiar?

For too long, we’ve been told to just “deal with it.” That painful periods, wild mood swings, and debilitating menopause symptoms are simply part of being a woman.

I’m here to tell you that’s not the whole story.

Your hormonal cycle isn’t a curse; it’s a conversation. It’s your body’s monthly report card, giving you incredible insights into your overall health. And when you learn to decode its language, you unlock the power to not just survive, but truly thrive through every single stage of your life.

So grab a cup of tea, and let’s dive in. This is your guide to understanding and supporting your hormones, from your first period to your last and beyond.

The Rhythm of You: A Simple Guide to Your Cycle

Before we talk about age, let’s get back to basics. Think of your menstrual cycle as having four distinct seasons, each with its own unique energy and hormonal profile.

Phase 1: The Menstrual Phase (Your Inner Winter – roughly days 1-5)

• What’s happening: This is day one of your period. The lining of your uterus sheds, and your primary hormones, estrogen and progesterone, are at their lowest point.
• How you might feel: Tired, withdrawn, intuitive, or crampy. This is your body’s time for rest and release.
• How to support yourself: Don’t push it. Opt for gentle movement like stretching or walking. Nourish your body with warming, iron-rich foods like soups, stews, red meat, and dark leafy greens. This is a great time for journaling and reflection.

Phase 2: The Follicular Phase (Your Inner Spring – roughly days 6-12)

• What’s happening: Your brain signals your ovaries to prepare an egg for release. To do this, your body starts ramping up production of estrogen.
• How you might feel: As estrogen rises, so does your energy, creativity, and mood. You feel more optimistic, social, and ready to tackle new challenges.
• How to support yourself: This is the time to brainstorm, start new projects, and schedule that fun outing with friends. Your body is primed for more intense workouts like cardio, HIIT, or a dance class.

Phase 3: Ovulation (Your Inner Summer – roughly days 13-16)

• What’s happening: This is the main event! Estrogen peaks, triggering a surge of luteinizing hormone (LH), which tells your ovary to release an egg. Testosterone also makes a guest appearance.
• How you might feel: You are at your peak! You’ll likely feel your most confident, charismatic, and energetic. Your libido is at its highest, and communication flows easily.
• How to support yourself: Go for it! Ask for that raise, have that important conversation, and enjoy your most powerful workouts. Your body is strong and resilient right now. Fuel it with fresh, vibrant foods.

Phase 4: The Luteal Phase (Your Inner Autumn – roughly days 17-28)

• What’s happening: After ovulation, the focus shifts. Your body produces progesterone, the “calming” hormone, to prepare the uterine lining for a potential pregnancy. If no pregnancy occurs, both progesterone and estrogen will drop, triggering your period and starting the cycle all over again.
• How you might feel: This is a phase of two halves. In the beginning, you might feel calm and focused. As hormones decline toward the end of the phase, you might experience PMS symptoms: moodiness, anxiety, cravings, and fatigue.
• How to support yourself: Turn inward. Focus on finishing tasks rather than starting new ones. Shift your workouts to more moderate activities like strength training, pilates, or yoga. Combat cravings by focusing on foods that stabilize your blood sugar (protein, healthy fats, and fiber). Magnesium-rich foods like dark chocolate, nuts, and seeds can be a lifesaver for PMS.

Hormones Through the Decades: Your Roadmap for Life

Your hormones don’t operate in a vacuum. Life changes, and so do they. Here’s what to expect and how to adapt.

The Teens & 20s: Laying the Foundation

This is the era of establishment. Your body is getting the hang of this whole hormonal rhythm, so it’s normal for cycles to be irregular for the first few years. The focus here is on building healthy habits that will serve you for decades to come.

• Common Challenges: Irregular cycles, acne, painful periods (dysmenorrhea), and PMS.
• Your Mission:
  • Balance Your Blood Sugar: This is the number one thing you can do for happy hormones. Avoid starting your day with sugary cereals or just a coffee. Instead, build every meal around protein, healthy fat, and fiber. This prevents the energy crashes that make you feel awful.
  • Eat Real Food: Your hormones are made from the nutrients you eat. Give them good building blocks! Focus on whole foods and healthy fats like avocado, nuts, and olive oil.
  • Learn to Track: Start tracking your cycle with an app or a simple journal. Note not just when you bleed, but also your mood, energy, and cravings. This is invaluable data that will teach you about your unique body.

The 30s: The Peak and The Pivot

For many, the 30s are a time of peak hormonal vitality. Your cycle is likely at its most regular and predictable. However, this is also often a decade of peak stress—building careers, raising families, and managing more responsibilities can take a toll.

• Common Challenges: Increased stress impacting your cycle, declining fertility, and the first subtle signs of hormonal shifts like worsening PMS or heavier periods.
• Your Mission:
  • Get Serious About Stress: Chronic stress floods your body with the hormone cortisol. Your body is smart, and in a state of “danger,” it will prioritize making stress hormones over making sex hormones. This can disrupt your entire cycle. You must find a stress-management practice that works for you, whether it’s a 10-minute daily meditation, a walk in nature, or a yoga class.
  • Support Your Liver: Your liver is your body’s main detoxification plant, and it’s responsible for clearing out used-up hormones. Support it by eating lots of cruciferous vegetables (broccoli, cauliflower, kale), minimizing alcohol, and drinking plenty of water.
  • Prioritize Strength Training: Building and maintaining muscle mass is crucial for your metabolism and long-term health. Lifting weights doesn’t have to mean becoming a bodybuilder; it means becoming strong and resilient.

The 40s: The Perimenopause Transition

Welcome to perimenopause! This is the 5-10 year window before menopause when your hormones begin their gradual decline. But it’s not a smooth, linear drop. Think of it less like a gentle sunset and more like a hormonal rollercoaster. Estrogen can swing wildly from very high to very low, leading to a host of new symptoms.

• Common Challenges: Irregular cycles (shorter, longer, heavier), hot flashes, night sweats, sleep disturbances, mood swings, anxiety, brain fog, vaginal dryness, and weight gain (especially around the middle).
• Your Mission:
  • Double Down on Protein: As estrogen declines, it becomes harder to maintain muscle mass. Aim to eat a significant source of protein with every meal. This helps with muscle maintenance, satiety, and blood sugar balance.
  • Embrace Phytoestrogens: Foods like flax seeds, chickpeas, and organic soy contain plant-based compounds that can gently interact with your body’s estrogen receptors, helping to buffer some of the highs and lows.
  • Protect Your Bones: This is the decade to get serious about bone health. Prioritize calcium and Vitamin D, and make sure you’re doing weight-bearing exercise (walking, jogging, lifting weights) to keep your bones strong.
  • Advocate for Yourself: You do not have to suffer. Talk to your doctor about your symptoms. Be informed about all your options, from lifestyle changes to hormone therapy.

The 50s & Beyond: A New Beginning

Menopause is officially defined as the point when you’ve gone 12 consecutive months without a period. Your hormonal rollercoaster ride is over, and you’ve settled into a new, stable, low-hormone state. This isn’t an ending; it’s a new chapter that brings a unique kind of freedom and wisdom. The focus now shifts to long-term health.

• Common Challenges: Long-term health concerns related to low estrogen, such as osteoporosis risk, cardiovascular health, and changes in metabolism.
• Your Mission:
  • Keep Lifting Heavy Things: Strength training is non-negotiable now. It’s the single best thing you can do to protect your bones, support your metabolism, and maintain your independence as you age.
  • Nourish Your Heart: With the protective effects of estrogen gone, heart health becomes a top priority. Focus on a diet rich in fiber, omega-3 fatty acids (from fish, walnuts, and flax), and colorful antioxidants from fruits and vegetables.
  • Find Your Joy: You are free from the monthly cycle, from PMS, from pregnancy worries. What do you want to do with this newfound energy and freedom? Reconnect with hobbies, travel, learn something new. This is your time.

The Bottom Line

Your body is not your enemy. It is your wisest ally, constantly communicating with you through the language of symptoms and cycles. By learning to listen—to truly listen—you can move from being at the mercy of your hormones to being in partnership with them.

Embrace the season you’re in. Nourish your body with real food, move it with intention, rest it with purpose, and most importantly, extend yourself grace through it all. You are a cyclical being living in a linear world, and that is your superpower.