Cycle Syncing Secrets with Dr. Jen Pfleghaar
29 days ago
- Perimenopause begins earlier—and feels different—than most women expect. Dr. Jen explains that perimenopause is marked by a steady decline in progesterone alongside erratic estrogen swings. This hormonal imbalance can begin in a woman’s late 20s or 30s, often driven by chronic stress, inflammation, and root-cause health issues. Symptoms such as weight gain, anxiety, poor sleep, and brain fog are common—but not inevitable.
- Cycle syncing aligns training and nutrition with female biology. Rather than pushing the same routine every day, cycle syncing honors the two main phases of the menstrual cycle: Follicular Phase (Days 1–14): Estrogen-dominant, insulin-sensitive, and resilient. This is the ideal time for HIIT, heavy lifting, fasting, keto-style eating, and chasing personal records. Luteal Phase (Days 15–28): Progesterone-dominant, more insulin-resistant, and injury-prone. Training should shift to mobility, walking, and lighter strength work, while nutrition should increase complex carbohydrates and healthy fats and avoid fasting to protect progesterone and cortisol balance.
- Hormone optimization fails without nervous system and spiritual alignment. Dr. Jen emphasizes that even the best biohacks and supplements will fall short if a woman remains stuck in fight-or-flight. Vagal nerve stimulation, muscle preservation, thoughtful hormone support, and faith-based practices are essential to moving into rest, resilience, and long-term hormonal health.
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