Glossary

The Four Phases

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<aside> <img src="/icons/heart_pink.svg" alt="/icons/heart_pink.svg" width="40px" /> The Four Phases

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Female Hormones

Estrogen is a hormone produced primarily in the ovaries that plays a key role in the menstrual cycle and female reproductive system. It is responsible for the growth and development of female sex organs, and also helps to regulate the menstrual cycle. Estrogen levels fluctuate throughout the menstrual cycle, with higher levels during the follicular phase and lower levels during the menstrual and luteal phases.

During the first half of the menstrual cycle, known as the follicular phase, estrogen levels gradually rise. The developing follicles in the ovaries produce estrogen, which stimulates the thickening of the uterine lining in preparation for potential pregnancy. Estrogen also plays a role in promoting the growth and maturation of the egg within the follicle.

Progesterone is a hormone produced primarily in the ovaries that plays a key role in the menstrual cycle and female reproductive system. It is responsible for preparing the uterus for pregnancy and helping to maintain a healthy pregnancy. Progesterone levels fluctuate throughout the menstrual cycle, with higher levels during the luteal phase.

Testosterone is a hormone that is primarily associated with males, but it is also present in females in smaller amounts. It plays a key role in regulating the female reproductive system and can impact athletic performance. Testosterone levels in females typically peak during the ovulatory phase of the menstrual cycle and decrease during the luteal phase.

Menstrual-Shedding and Release

• During the menstrual phase, which typically lasts between three to seven days, the uterus sheds its lining and blood is released through the vagina. This phase is marked by low levels of estrogen and progesterone, which can cause symptoms such as cramps, headaches, and fatigue.
• During the menstrual phase, it is recommended to engage in low-intensity exercises such as yoga and stretching.
• During the menstrual phase, women may experience lower levels of energy due to low levels of estrogen and progesterone.

Follicular-Expansion and Rise

• In the follicular phase, which lasts from day 5-7 to day 14 of the menstrual cycle, the body prepares for ovulation by increasing levels of estrogen. This phase is marked by increased energy levels, improved mood, and a higher libido.
• In the follicular phase, women may have higher energy levels and improved mood, making it a good time for strength training and high-intensity workouts.
• In the follicular phase, women may experience higher energy levels and improved mood.

Ovulatory-Connection and Creation

• The ovulatory phase occurs around day 15-18 of the menstrual cycle, when the ovary releases an egg for potential fertilization. This phase is marked by a surge in estrogen and luteinizing hormone, which can cause symptoms such as breast tenderness and increased sexual desire.
• During the ovulatory phase, women may experience increased endurance and improved motor skills, making it a good time for endurance training and complex movements.

Luteal-Nesting and Rest

• Finally, during the luteal phase, which lasts from day 19-28 to the end of the menstrual cycle, the body prepares for menstruation by increasing levels of progesterone. This phase is marked by symptoms such as bloating, mood swings, and fatigue.
• In the luteal phase, it is recommended to focus on exercises that promote relaxation and stress relief, such as meditation and gentle yoga.