PHASE IV - WOMANCODE

Welcoming PHASE IV with open arms!

Educate yourself –

Phase IV in a women’s cycle can be a tricky one with an ebb and flow of hormones. Depending on how high or low these hormones go and the direction they’re headed, they impact you in a wide variety of ways, for instance your mood, energy, love life, spending habits, sleep quality, food cravings and health. In the beginning of phase IV, the Luteal phase, estrogen levels are HIGH causing the lining of the lady garden to thicken for fertilization. If our little eggs don’t become fertilized, estrogen levels decrease, break down and start shedding. I call it shark week. This phase can last from 3 – 7 days and for many people this is a phase where PMS symptoms can be difficult to maintain. Cramps, bloating, back pain, low energy and unwanted cravings can all take place in this phase.

Many women have a negative vibe when it comes to getting your period and maintaining all the phases/changes that come with each cycle. For me, I was SO EXCITED that I was able to get mine back with a little help from Alisa Vitti! Ever since reading WOMANCODE and learning about all things (periods), I have been able to welcome back every phase of womanhood and (wo)man, does it feel GOOD! Learning all this information is one thing but actually putting it to use during your each phase is an eye opener. I have learned that my body changes EACH WEEK when I close the door on one phase and open it to another. With Alisa's guidance, I have learned how to sync my body to thrive in every phase, especially PHASE IV!

PHASE IV cycle syncing -

Knowing that your hormones rise and fall in each phase can help you determine your mood, know when your energy levels will be at its highest and understand how to overcome hormonal challenges (such as countering fatigue on low-energy days). It can also help you plan your day, week and month and there is nothing better than being ahead of the (period) game.

When I enter into phase IV, I experience a lot of the same symptoms that every other woman experiences. Muscle tightness and soreness, brain fog and fatigue when trying to push through a high intensity interval training workout. After reading Alisa’s book, I became aware that I needed to adjust what I was fueling my body with and also change my workout routine from from HIIT and heavy lifting workouts (which I do in phases II and III because I still have energy and stamina to burn) to focusing on calming my body down internally and externally. This is where your diet and workout routine can make or break your hormonal balancing act.

FOOD/Bevy’s during Phase IV –

Since your levels of estrogen are so low in this phase, we tend to crave fatty foods with bad fats like chips, crackers, frozen dinners/pizzas and french fries. These foods all contain trans-fat ie, bad fat, that can wreak havoc on our hormones! Instead, aim for healthy fats and root vegetables! Avocados, salmon, pumpkin, coconut and orange root vegetables are all wonderful options to indulge in. These foods are high in GOOD fat, rich in Vitamin A and will help keep your mood stable and curb those bad cravings. Eating foods that will re-mineralize your hormones is KEY to supporting your body throughout each and every phase. Listen to your body and incorporate these foods into your meals; you don't have to ONLY eat these foods.....If you want a burger, eat a damn burger and add avocado. Ask for a sweet potato on the side too! When it comes to drinking to support phase IV, brew a cup of peppermint or chamomile tea to avoid cramps, bloat and unwanted cravings. Tea’s with lemon and ginger are also great for digestion and helps get things moving! I definitely amp up my tea game in phase IV.

WORKOUTS during Phase IV –

Working out while its shark week is possible…I know I know, you probably think I’m crazy but light walks, yoga, stretching, baths and (the best part) napping are all great movements/positions that you can do in phase IV. When you exercise, regardless of how vigorous it is, your body releases endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain and get your blood flowing which can alleviate PMS symptoms, calm your mind and promote a sense of ground-ness. I spend EXTRA time with self-care in this phase.

Example: 1 day of restorative yoga, lots walks with Jax and espom salt baths with essential oils and candles. Yeah, make it count!

I only workout 1 or 2 times during this phase because I want to make sure that I am not burning my body out. Giving your body a BREAK is the best thing that you can do in this phase. I encourage you to be horizontal a lot.

So, the next time you cycle into phase IV, think about what your body is telling you. Is it craving something savory that could be a risk? Eat an avocado! Are you tried, foggy and just want to nap? Then NAP and brew a cup of tea! SUPPORT and LISTEN to your body and you will DOMINATE this phase and become that much closer to cycle syncing!

How do you cycle sync for success?

GL