Week 1 — Menstrual Phase

Menstruation is not a reset. It is recovery after loss. Estrogen and progesterone are at their lowest levels as the uterine lining sheds and the body works through tissue breakdown and repair. This places the body in a catabolic and inflammatory state.

Blood, iron, and minerals are lost. Energy output is reduced and the nervous system becomes more sensitive. Fatigue, brain fog, reduced stress tolerance, cramping, headaches, digestive changes, and temperature sensitivity are common. Appetite may fluctuate and both low and increased hunger are normal responses.

This is not a phase for restriction or pushing performance. The body prioritizes restoration, hydration, and micronutrient replenishment. Supporting menstruation means replacing what is lost and allowing recovery, which helps stabilize energy and reduce symptom severity in the phases that follow.

What the body wants this week:

• Minimal to gentle, low-effort movement

• Stability — fewer ups and downs

• Time for recovery