**📅 Date:** ➤ ⌈ [[2025-02-17-Mon〚🧠Small-World Networks ▪Female Hormonal Cycle & Health Optimization〛]]⌋ **🗺️ Site**： #🌏/🇬🇧 **👤 Who**：[[⍹+⊡␢⍭⚘⊡␢⍭]] ⇩ 🅻🅸🅽🅺🆂 ⇩ **🏷️ Tags**: #LG #🏙️/Chat-IRL #🧬/Biology **🗂 Menu**: ⌈[[✢ M O C ➣ 02 ⌈F E B - 2 0 2 5⌉ ✢|2025-F E B-MOC]]⌋ ➤ ⌈[[The HW Project Research List]]⌋ #👾/Private ➤ ⌈[[Summary-Female Hormonal Cycle]]⌋ **📑 PDF**： - [Effects of the menstrual cycle on exercise performance](https://pubmed.ncbi.nlm.nih.gov/12959622/) - [The Female Athlete Sports Nutrition and Hydration Resources for Practitioners](https://performancepartner.gatorade.com/content/resources/pdfs/sports-nutrition-hydration-female-athletes-full-book.pdf?v=2&utm_source=chatgpt.com) **🌐 Link**: --- ### 👾Pilot: #👾/Comment 👩🏻‍🔬 The notes capture key insights from a conversation with a data scientist, where we explored fascinating topics related to **longevity, data collection, and hormonal health**. As a woman, I found the discussion on **female hormonal cycles and health optimization** particularly enlightening, offering valuable perspectives on how biological rhythms influence energy, mood, and overall well-being. This summary distills some of the most important takeaways from our exchange. Looking forward to a deeper dive into this topic in a future interview, especially exploring **the male hormonal cycle**, which was another key aspect of our discussion. As part of _🎬The Humanware Project’s_ show, we will be curating this information to provide **science-backed insights** that help people optimize their health based on biological rhythms. While I’ve taken **intensive notes on my “CPU” 🧠**, this written summary serves as a reference for further exploration, bringing clarity to a topic that deserves more awareness and understanding. (With the Data Scientist’s permission, her handwritten mind map is shown below.) ![[e77e7bd5-64ca-42ca-b770-5749c9b45e22.jpeg]] ## 🌙 Understanding the Female Cycle: Hormones & Their Impact >The **menstrual cycle** follows an **approximately 28-day hormonal rhythm**, regulating reproductive health and influencing metabolism, energy, mood, cognitive function, and physical performance. ### Key Hormones Involved: ![[Pasted image 20250217223405.png]] - **Estrogen (Estradiol, E2)** – (雌激素, 雌二醇，E2） - Peaks before ovulation; improves mood, cognitive function, insulin sensitivity, and skin elasticity. - **Progesterone** – (孕激素,黄体酮) - Dominant in the luteal phase; has a calming effect, supports pregnancy, and influences thermoregulation. - **Testosterone** – (睾酮) - Peaks around ovulation; increases libido, motivation, and muscle-building capacity. - **Luteinizing Hormone** (促黄体生成激素LH) & **Follicle-Stimulating Hormone** (促卵泡激素FSH) – - Regulate ovulation and follicle development. --- ## I. 🔄 The Four Phases & Health Optimization Strategies ![[Pasted image 20250217223743.png]] ### 1️⃣ Menstrual Phase (Days 1-5) – The Reset Phase 🔹 **Hormonal State:** - **Estrogen & progesterone are at their lowest.** - The body sheds the uterine lining, leading to **bleeding & inflammation**. 🔹 **Symptoms & Challenges:** - **Fatigue & cramps** due to uterine contractions. - **Lower body temperature & metabolic rate.** - **Increased sensitivity to pain & stress.** #### 🛠 **Health Optimization:** ✅ **Fasting:** Safe to do **short fasts (≤24 hours)**, but avoid prolonged fasting if fatigued. ✅ **Exercise:** **Light movement** (walking, yoga, stretching). Avoid high-intensity workouts. ✅ **Diet:** - **Iron-rich foods** (spinach, red meat, lentils) to replenish blood loss. - **Omega-3s** (salmon, flaxseeds) to reduce inflammation. - **Magnesium** (avocados, nuts) to relieve cramps. ✅ **Self-Care:** Prioritize **rest & warmth** (heating pads help!). 📖 Ref - [Effects of the menstrual cycle on exercise performance](https://pubmed.ncbi.nlm.nih.gov/12959622/) --- ### 2️⃣ Follicular Phase (Days 6-14) – The Growth & Creativity Phase 🔹 **Hormonal State:** - **Estrogen rises**, boosting mood, energy, and cognitive function. - **Testosterone peaks toward ovulation**, increasing motivation & libido. 🔹 **Symptoms & Benefits:** - **Increased energy & muscle-building potential.** - **Enhanced cognitive function & verbal fluency.** - **Glowing skin & high insulin sensitivity.** 🛠 **Health Optimization:** ✅ **Fasting:** Best time for **longer fasts (up to 3 days)** due to improved metabolic flexibility. ✅ **Exercise:** **Strength training & HIIT** (higher testosterone supports muscle gains). ✅ **Diet:** - **Protein-rich foods** (chicken, eggs, tofu) to support muscle growth. - **Lower-carb intake** to optimize fat metabolism. ✅ **Self-Care:** Socialize & schedule **high-focus tasks**—your brain is sharpest now. 📖 Ref - [The Female Athlete Sports Nutrition and Hydration Resources for Practitioners](https://performancepartner.gatorade.com/content/resources/pdfs/sports-nutrition-hydration-female-athletes-full-book.pdf?v=2&utm_source=chatgpt.com) --- ### **3️⃣ Ovulatory Phase (Days 15-17) – Peak Power Phase** 🔹 **Hormonal State:** - **LH & FSH surge** to trigger ovulation. - **Estrogen & testosterone peak**, boosting confidence & libido. 🔹 **Symptoms & Benefits:** - **Increased social & verbal skills.** - **Best time for public speaking & networking.** - **Strongest & most resilient phase physically.** 🛠 **Health Optimization:** ✅ **Fasting:** Avoid **prolonged fasting** (max 15 hours) to prevent stress. ✅ **Exercise:** Best time for **strength training & endurance workouts.** ✅ **Diet:** - **Zinc & B vitamins** (pumpkin seeds, chickpeas) to support ovulation. - **Healthy fats** (avocado, olive oil) to stabilize hormones. ✅ **Self-Care:** **Schedule important meetings & creative projects.** 📖 **Scientific Reference:** - Sundgot-Borgen et al., *Hormonal Impact on Female Athletic Performance*, British Journal of Sports Medicine, 2021. --- ### **4️⃣ Luteal Phase (Days 18-28) – The Recovery & Calm Phase** 🔹 **Hormonal State:** - **Progesterone dominates**, calming the nervous system. - **Estrogen drops**, leading to PMS symptoms. 🔹 **Symptoms & Challenges:** - **Increased cravings for carbs & sugar** (due to serotonin drop). - **Lower energy levels & slower recovery from workouts.** - **More sensitive to stress & anxiety.** 🛠 **Health Optimization:** ✅ **Fasting:** **Reduce fasting duration**; focus on **nourishment** instead. ✅ **Exercise:** **Gentle workouts** (Pilates, yoga, stretching). Avoid excessive cardio. ✅ **Diet:** - **Complex carbs** (sweet potatoes, quinoa) to curb cravings. - **Magnesium-rich foods** (dark chocolate, nuts) to ease PMS. ✅ **Self-Care:** **Prioritize relaxation & avoid overstimulation.** 📖 **Scientific Reference:** - Ellison et al., *Progesterone, Mood, and Cognitive Function*, Endocrine Reviews, 2020. --- ## **📌 Summary: What to Do in Each Phase?** | Phase | Fasting | Best Workouts | Diet Focus | Self-Care | |-------|---------|--------------|------------|-----------| | **Menstrual (1-5)** | Short fasts only | Gentle yoga, walking | Iron, Omega-3s | Rest, warmth | | **Follicular (6-14)** | Best for long fasts (up to 3 days) | Strength training, HIIT | High protein, lower carbs | Socialize, plan big tasks | | **Ovulatory (15-17)** | Max 15-hour fasts | Intense workouts, cardio | Zinc, B vitamins, healthy fats | Public speaking, confidence | | **Luteal (18-28)** | Minimal fasting | Gentle exercise, Pilates | Complex carbs, magnesium | Relax, avoid overstimulation |