Why a healthy menstrual cycle is a lever for physical and mental performance — far beyond trying for a baby

This morning, while scrolling through the usual apps, I came across a video from a brilliant doctor I have been following for several years, who was interviewing a participant from a survival show (contestants are dropped on an island and must complete extreme physical and psychological challenges). She lost her period right at the start of the adventure and remained in amenorrhoea for months (she took part in two shows of this kind back to back). In her case, the body was focused not on reproduction but on survival — which is perfectly understandable! However, when you are training for a 10km or an ultraswim… and you lose your period while at home, following your normal daily routine, with access to your fridge and your cosy bed: that's a warning sign. Physical performance drops, the risk of injury increases, mood takes a hit… It's time to revisit the pillars of the cycle, like a checklist: Am I eating adequately? Is my training/recovery programme balanced? Am I getting enough restorative sleep? Etc.

And you can apply this approach everywhere: to your sporting goals, your work, your everyday life… Cycle quality goes hand in hand with energy levels, recovery, and mental clarity. Why? Because it is the same part of the brain that orchestrates these different functions: the Hypothalamus (a small part of our "central computer" often symbolised by a third eye).

What saddens me is that we often only pay attention to our cycle when a pregnancy project comes along. That's a shame: learning to read your cycle and giving your body what it needs at the right time has changed my life — and it's what motivated me to train as an instructor in symptothermal method.  

Today, I support women and couples in tracking and decoding the menstrual cycle: for natural contraception, a pregnancy project, or a return to overall wellbeing.

We often talk about a "regular cycle" but that alone is not enough. Here are some indicators of a healthy cycle:

• Duration between 23 and 35 days (with modest variations from one cycle to the next)
• Confirmed ovulation (peak in cervical mucus followed by a decline or complete drying combined with a rise in basal body temperature).
• Periods lasting 2 to 5 days (moderate flow, ruby red, without large clots)
• Solid luteal phase (12 to 16 days)
• Little or no PMS: no acne, anxiety, spotting, or debilitating cramps.

These markers reflect a fluid hormonal dialogue (oestrogens, LH, FSH, progesterone) and a good adaptive capacity of the nervous system. Identifying cycle irregularities early means better detection of deficiencies and conditions — and the prevention of issues that extend beyond the gynaecological sphere.

Very irregular or anovulatory cycles, periods preceded by several days of spotting (brown or pale pink discharge), or debilitating premenstrual syndrome should prompt a medical consultation.

We are all governed by a circadian rhythm (day/night cycle). In addition, people who menstruate live according to an infradian rhythm (the menstrual cycle). Just as we rarely study better at 3 in the morning than at 2 in the afternoon, there are windows within the cycle that are more conducive to increasing training load, and other moments that call for more rest.

On the ground, recent work in elite contexts shows natural adjustments: 

Elite cyclists and Olympians followed over several cycles; less time was spent in a high-effort state during menstruation than during the follicular or luteal phase, along with transitions in perceived exertion ("easy" → "hard").

Another study, this time multi-sport, led by Juliana Antero among elite athletes preparing for the Paris 2024 Olympic Games, revealed a peak in intensity from the day after the end of menstruation through to ovulation. It was also noted that during training, athletes covered less distance and trained at lower intensity during menstruation. 

Taking your cycle into account in your training means adjusting a few key moments: more intensity at certain times and more recovery at others, and putting yourself in the best possible conditions for competition, whatever day it falls on. 

You don't need to be training for a marathon to adapt your workout. Do you do a bit of sport? Track your sensations (sleep, mood, pain, overall energy) and your performance (in intensity and/or duration), sync a few key sessions with your optimal windows, and schedule recovery when your body asks for it. It will thank you ^^

Do you find that some days you're firing on all cylinders, while others you just want to hibernate? That's perfectly normal: your body's chemistry is at work! Sex hormones (oestrogens and progesterone) have an impact on the happiness hormones: serotonin, dopamine and GABA.

A recent Indian study (2025) shows that: "During the follicular phase, rising oestrogen levels boost serotonin synthesis, promoting good mood, improved cognition and greater pain tolerance. Oestrogens can also influence dopamine levels, stimulating motivation and reward sensitivity. GABA, involved in regulating anxiety, can be modulated by oestrogen, inducing relaxation. Ovulation triggers fluctuations in dopamine and serotonin levels, which can affect motivation and positive mood. […] Menstruation is characterised by a drop in oestrogen and progesterone levels, which can lead to mood disturbances, fluctuations in GABAergic and dopaminergic neurotransmitter systems, as well as variations in relaxation, fatigue, motivation and pleasure."

Bear in mind that, even though fluctuations in "vitality" are real, your menstrual cycle should not stop you from thriving in your daily life. Are your premenstrual symptoms making your life difficult? Don't hesitate to seek advice. It doesn't have to be this way.

If your menstrual cycle is giving you a hard time: surround yourself with professionals — your GP/gynaecologist, a nutrition/hormonal health practitioner, a sports coach/physiotherapist — people who will truly listen and offer you concrete, personalised solutions.

You can also explore your cycle using scientific methods such as Sympto-Thermal charting. It allows you to identify your fertile days, confirm ovulation and check the overall balance of your cycle. If you'd like to learn how to do this properly, I offer personalised coaching: The Magic Ovaries Academy. 

Your cycle is a real asset! It can help you better understand your body, plan ahead, perform at your best... and feel good. Make it your greatest ally! It will also support you on your journey to parenthood in finding the food supplement to help conceive the most suitable one for you!