You’re probably thinking, “why can’t I track both” and “why are these two intertwined” and these are valid thoughts. Thoughts that used to consume me and make me wonder where the balance of health came into play. As someone who was obsessed with calories, macros, and hitting the right numbers, I led with a mentality that if I was “healthy”, my cycle would follow and all would be in synchronicity. But just because you’re tracking macros, it doesn’t mean you’re “healthy”. In fact, you could be drastically missing out on important components of your health because you aren’t seeing the bigger picture of what’s occurring within. It’s time to shift our focus from rigid macro tracking to a more intuitive approach. Our menstrual cycles, often neglected in these conversations, play a crucial role in our overall well-being. By understanding and honoring our bodies’ natural rhythms, we can embrace intuitive living and let go of the dangerous obsessions with calories and macros.

The Fluctuations in Our Menstrual Cycle

Menstruation is a natural and integral part of a person with a menstrual cycle’s life. Throughout the month, hormonal fluctuations occur, resulting in various physical and emotional changes. These changes influence our energy levels, metabolism, appetite, and nutrient requirements. Due to this, rigid macro counting can actually be dangerous if you aren’t allowing your intake of food to fluctuate with your body’s rhythms. You will naturally require greater energy sources and nourishment during various points in your cycle. Following a rigid diet can be a detriment to your well-being as you are hindering optimal health while depriving your body of its natural need for more or less. Let’s look at a basic outline of the menstrual cycle and the bodies’ needs throughout it:

• During the follicular phase (the phase following menstruation), estrogen levels rise, boosting our energy and endurance. This is an ideal time for physical activity and trying out new workouts or challenging exercises. Many people feel that they can be more active during this phase, which causes a natural increase in calories to replenish energy and aid in muscle recovery.
• As we move into the ovulatory phase, estrogen peaks and our appetite may increase. This is when our body is primed for fertility and reproduction. It is a good time to focus on nutrient-dense foods to support our body’s needs. Some individuals may experience higher levels of cravings during this phase which could cause a slight increase in their calorie intake however, it’s not always needed for energy levels.
• In the luteal phase, which comes after ovulation, progesterone levels rise, causing some people to experience bloating, cravings, and mood swings. This phase often calls for nourishing and comforting foods, such as complex carbohydrates, healthy fats, and adequate protein. Calorie intake may increase due to cravings and mood however, it’s not necessary during this phase.
• During menstruation, our bodies experience hormonal shifts and physiological changes. It is important to honor these changes by allowing ourselves to rest, prioritizing self-care, and consuming foods rich in iron and other nutrients that support our body’s recovery. Individuals may experience varying levels of appetite and energy during this time with increases and decreases. Holding true to a rigid diet can make it more difficult to navigate and find comfort during menstruation.

Dangers of Macro Tracking and Calorie Obsession

Macro tracking, while initially touted as a means to achieve health and balance, can quickly become an obsession. It can lead to an unhealthy relationship with food, where we become fixated on numbers rather than listening to our bodies signals of hunger and satiety. Moreover, focusing solely on calories and macros disregards the rich nutritional complexity of food. It reduces our eating experience to a mathematical equation, stripping away the pleasure and joy that comes from connecting with the nourishing qualities of food. As someone who experiences a menstrual cycle, it is detrimental to hold true to a math equation that isn’t considering the fluctuations of your body from energy levels and exercise to metabolism and need for nourishment.

The negative impact of diet culture cannot be overstated. It promotes unrealistic beauty standards, encourages restrictive eating patterns, and fosters feelings of guilt and shame around food. By shifting our focus from numbers to intuitive eating, we empower ourselves to make choices that honor our bodies’ needs and foster a positive relationship with food. Embracing intuitive eating means letting go of external rules and embracing our body’s wisdom. By tracking our menstrual cycles, we can develop a deeper understanding of our unique needs throughout the month. This knowledge empowers us to make conscious choices that support our well-being, energy levels, and overall health.

So, What Can You Do?

To embark on this journey, start by keeping a journal or using a menstrual tracking app. Take note of your energy levels, cravings, and emotional well-being throughout each phase. Gradually, you’ll begin to recognize patterns and identify the foods and activities that best support your body during each phase. Remember, intuitive eating is a practice, and it’s important to be patient and kind with yourself. Allow your body’s wisdom to guide you and make adjustments based on how you feel. Seek support from professionals who specialize in women’s health and wellness if needed.

I am also teaming up with Jess Marshall, Hormone Health Coach to offer you a workshop that helps busy women balance and support hormones with their daily habits. In this class, on August 3rd, we will discuss the importance of menstrual cycle tracking and give you the resources to know how to track, what to track, and how to sync your daily habits with your menstrual cycle to bring you more energy, more consistency, and get you more in tune with your body. Click here to watch this Cycle Tracking workshop and receive the free workbook that goes along with everything covered in the class to help you apply these concepts in your life!

Tracking our menstrual cycles and embracing intuitive eating is a powerful step towards reclaiming our autonomy over our bodies and breaking free from the toxic grip of diet culture. By honoring our body’s natural rhythms and nourishing ourselves intuitively, we can cultivate a healthier relationship with food, trust our bodies’ wisdom, and promote overall well-being. Let us celebrate the beauty and complexity of our bodies, recognizing that our menstrual cycles are not a burden but a powerful tool for self-care and self-discovery.