Your body changes every week, and those shifts can be used to your advantage. Hormones affect strength, energy, cravings, and recovery. When you align your training and nutrition with your menstrual cycle, you work smarter, not harder. Below is a simple guide to help you use each phase for better results in and out of the gym. Menstrual Phase – The Reset (Days 1–5, give or take) This is when your period starts. Both estrogen and progesterone are low, which can lead to lower e

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