Normally I don’t track my weight very closely, but my clothes are starting to feel tight and I am puffy all over. My joints are achy and my digestion is sluggish. It’s less about the weight and more about my mood and energy—heavy. This blog outlines my hormone-friendly approach to losing 10 lb without restriction.

Most women will benefit from the occasional tracking exercise to get a better understanding of where they land on average. Still, I always encourage my clients to approach calorie tracking as an information gathering exercise, not as a measure of success or failure.

A periodized approach to exercise and nutrition results in greater body composition change than caloric restriction and exercise alone. The key is to reliably fuel your body during pre-workout and recovery windows and reserve your strategic weight loss efforts for the rest of the time.

Intermittent fasting might work for mice and men, but for menstruating women, this approach can often produce undesirable effects. Learn how to leverage your innate metabolic flexibility instead—no fasting is required to regularly flip this switch!

With a few practical changes to food and fitness during the first and last weeks of your cycle, you can be on your way to reduced PMS and period pain.

Learn how to supplement strategically and use movement as medicine for cramps, headaches, and other menstrual malaise.

If you struggle with moderate to severe period symptoms, you’re most likely familiar with a variety of over-the-counter pain relievers which many women have come to rely on for menstrual pain.

In this post, you’ll learn exactly how NSAIDs work to reduce period pain and the underlying consequences that menstruating women face with prolonged use.

Your pain-free and healthy period starts in the luteal phase. The investment you make in nutrition and recovery during your premenstrual days will pay dividends when your period arrives. Learn how to adapt diet, exercise, and lifestyle to reduce PMS and period pain.

While often associated with cramping and fatigue, the cyclical hormone dip during your period opens a unique window of opportunity for your fitness goals. Learn how to leverage your hormones and work out on your period.

Lean muscle mass plays an outsize role in overall health and becomes even more critical as we age. The elemental building blocks for this tissue are supplied by protein intake, but how much protein do women really need? This article explains how protein is metabolized and how demand changes with your hormones to help you audit your intake and make sure you’re getting enough.

The female body is an expertly designed system that supports the cyclical potential for life. As a result, a menstruating woman’s metabolism operates at a very high efficiency and varies throughout her cycle according to fluctuating hormones. This changing inner chemistry serves a unique reproductive mission, but it can also inform the way we nourish our bodies to support energy levels and vitality all month long.

After receiving limited support from my doctor for type 2 diabetes prevention, I chose to challenge the prescribed course of action and course-correct with cycle syncing to reduce my blood sugar naturally.

If you are a woman, your blood sugar matters. There are practical ways to support your metabolism and overall health by addressing insulin resistance and they’re not as taxing as you might think—this just is another way to use cycle syncing to feel your best!

The blood sugar conversation is too often lost on young women and we’re rarely given the tools to understand what to look for, with even fewer natural solutions. The blood sugar protocol outlined in this post offers a low cost of entry and the potential to improve mood, cognitive function, hormone balance, and energy levels.

Whether you’ve been seed cycling for years or are in the early stages of exploring this holistic hormone-balancing practice, you can upgrade your pre-and post-workout fuel with a cycle-friendly boost that supports your menstrual rhythm by modulating the key players of estrogen and progesterone.