Women’s Health: Days 16-19

So, the third part of the cycle, moving into the first half of the luteal phase. I have only done one full cycle alongside my hormones so far, trying to stay in line with fasting and eating the best I can (I’m also only human so haven’t been super strict). I found I felt a little tired in this phase before moving into the last phase, this was probably down to the dip in hormones.

DAYS 16-19 (The 2nd Power Phase)

What actually happens?

• At this time in our cycle, after we’ve felt nice and confident and strong from the oestrogen and testosterone (and small amount of progesterone), all of our hormones dip back down.

• We should feel similar to Day 1 of our cycle (minus the bleeding of course!), only this time instead of the body ramping up to make oestrogen, it is ramping up to produce progesterone for the last part of our cycle before the bleed.
  
  How should I eat?

• You should be aiming for a lower carb, higher good fat and moderate protein intake around this time.

• Food choices should basically be those that keep your insulin low, so lower in glucose. Aiming for higher fatty foods such as avocados, eggs, peanut butter, nuts, seeds, olive oils, lean meat (if you’re a meat eater), tofu, salads, quinoa etc. Just less heavy carbs basically.

• Fasting wise (if you are into fasting), Dr Mindy recommends aiming for the longer fasts here, around 17 hours and more. The longer fasts benefit our cells by helping them to clean up the crap cells, repairing the gut, fat burning capabilities, improving dopamine pathways and resetting the immune system. But keep the longer fasts for just these power phases.

  How should I train?

• This phase, you might have a dip in energy and mental clarity. Again, go by how your body feels and your energy levels. If you feel you can push through a workout - do it! Our bodies never completely follow the rules (LOL), so if you need a rest, rest - if you feel good - train!

  
  Again, hopefully you have found these snippets helpful. You’ll see this phase is similar to the first power phase anyway in terms of food, fasting and training.