The Happy Hormone Guide

by Shannon Leparski

  4. MATCH YOUR FOOD AND WORKOUTS

  The Food:

  At the center of the Happy Hormone Method lies the specific foods you should focus on throughout each cycle phase to nutritionally support your fluctuating hormones and micronutrient needs. Certain foods can support your rising estrogen in the menstrual and follicular phases, and then support proper estrogen detoxification in the ovulatory and luteal phases so that progesterone has time to shine. You might be used to this way of eating, or it may feel daunting and new. Either way, I’m here to guide you through it. It’s not about being perfect, but more so realizing how your daily eating habits can bring the most significant improvements to your hormone health, simply by eating certain foods at different times in your cycle. As you will see, each phase has its own chapter with phase-specific food lists and recipes. These foods and recipes will guide your daily meals, snacks and even, desserts.

  The Workouts:

  Exercise is an integral part of the Happy Hormone Method. Just as you focus on different foods for each phase, you’ll also harmonize workouts for each phase. It’s about committing and connecting with your body and recognizing where you are. Doing this not only honors your energy levels, hormone ratios and how you feel in each phase, but it also offers a new perspective on how to treat your body throughout the month. This means putting the extra energy you have to good use in the first half of your cycle (follicular and ovulatory phases) and doing more bodyweight, restorative-type exercises in the second half (luteal and menstrual). As you read on about each phase, you will see that I list optimal workouts to honor your physical abilities, hormone levels, and energy.

  It may take some getting used to but pushing through an intense workout while on your period can do more harm than good, as it’s a better time for restorative exercise. Exercise is meant to burn off extra energy (when we have it) and make us feel good. It’s not about pushing through strenuous workouts we hate when we’re sluggish, off balance, or lacking in energy, just for the sake of crossing cardio off our to-do list.

  BEFORE YOU START SYNCING UP WITH THE PHASES OF YOUR CYCLE, this chapter focuses on a few final tips to keep in mind and help pull it all together to answer any remaining questions you may have. There are so many helpful tools for period, ovulation, and symptom tracking nowadays, which makes living with the Happy Hormone Method that much easier. You just have to experiment and find the tools that resonate with you.

  START TRACKING YOUR CYCLE

  For a rough idea of the phase you’re in, enter your most recent period data (day and length of period) into a period tracking app (see app recommendations), for a rough estimate of where you are in your cycle. If you don’t know exactly when your last period was, a rough guess will do. We all have to start somewhere, and this will be yours.

  It’s important to note that learning the signs and symptoms of each phase takes months, especially if you are new to period tracking and your cycle is irregular. It’s not about being perfect right away, but about learning the ebbs and flows of your cycle, how you feel as it changes, and getting more in tune with your body. Be patient. Continue tracking signs and symptoms from here on out, such as: what day you get your period, when it stops, if and when you notice cervical fluid throughout the month, what types of symptoms you experience, signs of ovulation (more on this in the Ovulatory phase chapter, this page) so the app—and you—can get to know your cycle. Tracking is a wonderful way to connect to your body and learn the rhythms of your cycle.

  PERIOD APPS AND FERTILITY TRACKING TOOLS

  There are so many great period and fertility tracking apps and tools. Most apps are free, and some are for period tracking only, while others go more in-depth with options for tracking ovulation, cervical mucus, PMS symptoms, sexual activity and more. You can go even further with upgraded thermometers for fertility monitoring, such as the Daysy Fertility Monitor or the Wink by Kindara that take precise morning oral temperatures and keep track of your readings by syncing your data to the corresponding app.

  The Daysy determines your fertile and infertile days using a color system based on your daily temperature, with 99.4% accuracy. It learns the rhythm of your body over the span of 2-3 cycles. Your data then syncs up with the DaysyView app. I use the Daysy and set it on top of my phone before bed so that I see it as soon as I wake up, which reminds me to take my temperature. I love how it tells me immediately if the day is either red (fertile), yellow (caution), or green (infertile). The Wink works in essentially the same way; it just depends on which you prefer.

  Another option is the Ava bracelet, which detects your five most fertile days of each cycle for those who are trying to conceive or want to avoid pregnancy. It also includes insights about your sleep, stress, and resting heart rate.

  Another bonus is being able to download your data and bring it to your doctor for further analyzing in relation to hormonal problems such as PCOS or thyroid conditions.

  PERIOD AND CYCLE TRACKING APPS: Kindara, MyFLO tracker, Flo, Clue, Glow, Life, Eve, Natural Cycles, My Cycles, Ovia, and Ferdy.

  CHARTING YOUR BASAL BODY TEMPERATURE (BBT)

  If these upgraded thermometers are out of your price range, using a basal body thermometer and charting your temperature throughout your cycle works just fine, too. You can buy a basal body thermometer at any drugstore or online. To obtain a precise reading, you must take your temperature before sitting up or getting out of bed—literally as soon as you wake up.

  The temperature charting method is quick, easy, and accurate. A noticeable temperature rise happens right after ovulation because progesterone raises your core body temperature. If you’re lucky, you may notice a sharp drop in temperature on the day of ovulation. The follicular and ovulatory phases consist of lower temperature readings, while the luteal and menstrual phases are higher. A basal body thermometer measures more sensitively with two decimal points (example: 97.67 instead of 97.6) giving you a precise prediction into whether or not you’ve ovulated this cycle.

  When you see at least three higher-than-average readings in a row, it’s a great indication that ovulation occurred on the day before your first high temperature. There are many example charts of this online. At the end of your luteal phase, you will notice a temperature drop, meaning you will probably get your period that day. If it remains high, this could be a sign of pregnancy. BBT charting will not help you predict ovulation or tell you when you are fertile, but it can be used to confirm that ovulation did happen. Regular ovulation is important for many reasons that we’ll discuss in chapter 10.

  BEGIN SYNCING YOUR FOOD TO EACH PHASE

  Depending on where you are in your cycle, start to focus on each phase-specific chapter for food, workouts and everything in between. You may be wondering, how am I going to remember what foods to eat and when? I thought the same things in the beginning, but I created the Happy Hormone Method to make it easy for you. The following chapters walk you through what you need to remember for every phase of your cycle, including some of my favorite recipes.

  And don’t expect to be perfect. Life, parties, and vacations happen, but you can always come right back. There are weeks when eating something quick matters more to me than eating something phase-friendly, but that doesn’t mean I throw it all out the window. I make choices at every single meal. So maybe all I can manage that day is a phase-friendly breakfast and snack, and that’s fine. But I’m always striving to eat foods that make my hormones happy because when my hormones are happy, I’m happy.

  Remember, you won’t see significant changes overnight, but in 2-3 months, you should begin to notice significant improvements to your hormone balance and cycle. Give your body time to balance itself out, and don’t give up.

  CONSIDER EXAMS AND TESTING

  Are you up to date with your OB-GYN exams to rule out obvious problems? After three months of following this plan, consider making an appointment for a full hormone, thyroid, and blood panel, to see where
you are and gain some peace of mind. Refer to the Labs and Hormone Testing Options.

  This will allow you to dig deeper and see what additional herbs or supplements you can introduce. It may be especially helpful to work with a naturopath or holistic doctor as they are usually more open to herbs and treatment options, and they’ll also help you understand your lab results. I don’t recommend testing before the three-month mark because levels will usually improve, and you’ll likely want another test.

  After the first three months, I recommend testing every 6-12 months.

  START A HAPPY HORMONE JOURNAL

  Finally, I suggest picking out a special journal for taking notes throughout each phase. I will let you know what you need to be aware of and what things you may want to track, but ultimately, your hormone journal will help you get to know your cycle on a more intimate level. This helps you understand what to prepare for based on the previous month, so you can make plans and set goals accordingly. Keeping a record of symptoms, energy levels, moods, feelings, and what you may have changed when it comes to eating, exercise, or supplementation. You’ll be aware of how your skin looks, the color of your period, of what you want to improve or do better with next month, and anything else relevant to your cycle.

  Sometimes it’s hard to notice patterns when they are spaced weeks apart. Journaling helps keep us aware and accountable, and shows what might need work. You may also notice how your moods and feelings can govern what you feel like doing, thanks to your fluctuating hormones. My moods are like clockwork, and I never connected the dots to hormones until I learned about the phases—even my partner can recognize what phase I’m in based on my moodiness or chattiness (he mispronounces most of the phases, but it’s cute that he tries to understand where I’m at). Once you learn the waves of your cycle, it can be fun to include your partner and is somewhat enlightening for them.

  For me, the journaling process feels therapeutic and also helps me remember what was going on three months ago that may be affecting my cycle this month (refer to the Hundred-Day Journey). Having a hormone journal opens up the lines of communication between mind and body and offers a chance to become more in tune with your hormonal shifts.

  Happy Hormone

  FAQS

  Lastly, here are some answers to the most common questions I receive about living in harmony with your cycle:

  CAN I USE THIS PLAN AND COME UP WITH MY OWN RECIPES, TOO?

  Yes! This plan is meant to take the guesswork out of coming up with healthy, phase-appropriate, plant-based recipes. It’s great if you can incorporate your ideas, too. For each phase, feel free to combine any of the foods on the food chart. I do this all the time (if you do create your own recipe, please share it and tag me on social media because I’d love to see it). You will soon be an expert in knowing what your body wants and when. The recipe possibilities are endless.

  I WANT TO FOLLOW THE HAPPY HORMONE METHOD, BUT AM I REQUIRED TO EAT THE RECOMMENDED FOODS 100% OF THE TIME?

  It took about six months for me to get the hang of eating with my hormonal fluctuations. In the beginning, I was not hormonally balanced so understanding the phase-specific foods and when to integrate them took time, as my body started to readjust. I began by incorporating just a few phase-appropriate foods at a time (I also had nothing to follow). I know it’s impossible to eat only the recommended foods 100% of the time.

  While the majority of the foods you eat should be phase-appropriate, it’s important to be realistic. Do the best you can by aiming for 70% or more of phase-appropriate foods. Also, prepare the recommended foods in a way that makes you happy. If a cold green salad doesn’t sound appetizing in the dead of winter during your ovulatory phase, add lightly steamed veggies or grains and make it more appealing to your palate. There are different ways to adapt cooking methods that align with each season while still eating the recommended foods for each phase.

  WHAT HAPPENS IF I EAT FOOD THAT’S MEANT FOR A DIFFERENT PHASE?

  No worries. It’s okay if a portion of the food you’re eating is meant for a different phase, as long as the majority of food is specific to the phase you’re in. If you eat something on the protocol for the luteal phase but are in the follicular phase, nothing bad will happen. But your hormones are better supported with the macro and micronutrients from the follicular foods. I created this plan in line with what we tend to crave. The first half of your cycle (follicular and ovulatory) includes more fresh, raw and energizing foods, while the second half (luteal and menstrual phases) includes more comforting and grounding foods. For the most part, the food should appeal to your tastes in each phase.

  HOW SHOULD I HANDLE PEOPLE WHO DON’T SUPPORT OR UNDERSTAND THE HAPPY HORMONE METHOD?

  Living and eating in cyclical harmony with your hormone fluctuations is new and exciting, but you can’t expect everyone to understand. People don’t like change, especially when it comes to eating habits. Instead of worrying about it, stay in your lane and focus on what you want and how you want to feel. Mention that you’re trying a new way of eating to feel better and increase your energy levels. No one can argue with that.

  Remember, this is about your body, your journey, and the outcomes you desire. You don’t even have to tell your partner or family unless you think they would find it interesting. Feel free to keep it to yourself until you feel comfortable. If you are cooking for your family or partner, all of the foods are healthy, and there’s no reason they can’t enjoy the recipes along with you.

  Do share it with the women in your life, because this may be just the kind of plan they need. It helps to bounce ideas off of each other, share knowledge, and talk about the phases you’re in. You can always come to me, too.

  SIMILAR TO THE LUNAR MOON CYCLE AND THE FOUR SEASONS, your menstrual cycle has four unique phases: menstrual, follicular, ovulatory, and luteal. Just like winter, spring, summer, and autumn, your body transitions through four phases about every 28-30 days, on average. Each phase invites a unique set of hormonal, physical, emotional, and psychological gifts. When we understand these changes and eat, work, love, and play according to our natural flow, we get better at working with our feminine power rather than against it.

  Left: Menstrual

  New Moon

  Winter

  Right: Follicular

  Waxing Moon

  Spring

  Left: Ovulatory

  Full Moon

  Summer

  Right: Luteal

  Waning Moon

  Autumn

  Note: If you take any form of hormonal birth control, you are not experiencing the four-cycle changes.

  It’s important to embrace and honor the changes throughout your cycle, but I find that most women don’t even know the four distinct phases. They may be most familiar with the menstrual and ovulatory phases but not the other two. I was the same way. Once I started tracking my cycle and living in harmony with my hormones, I felt more connected to my body than ever before, which helped me appreciate my lady parts for the first time. Instead of the usual resentment toward PMS and my period, my mindset shifted, and I grew to acknowledge the immense work my body performs every month. I found that by purely honoring each phase, my intuition—the inner voice coming from my gut that we all have—grew stronger and clearer and is now the shining light that guides my life.

  Men are more capable of performing the same daily routines due to their 24-hour hormonal cycles, but because we fluctuate through 28-day cycles (on average), doing the same things every day is not biologically sensible or realistic. That’s what the Happy Hormone Method is all about.

  In the next four sections, you will learn the ebbs and flows of your monthly cycle—the very thing that makes you a woman. Incredible health insights lie within each phase. By harmonizing your life with each phase of your cycle, you can harness your strengths, help your body heal, lose weight if there is any to be lost, and cr
eate a desirable life.

  For each phase, I cover the optimal foods, appropriate workouts, changes in your cervical mucus, whether it’s a “wet” or “dry” phase, how your skin changes with each fluctuation, the best types of skincare products (including DIY face mask recipes), typical mood and energy levels, what you should be focusing on at work, how to best schedule your social life and most importantly, what the heck is going on with your hormones and endocrine system.

  Specifically, each phase chapter includes the following topics:

  □ Your Hormones

  □ Your Period

  □ Mood & Energy

  □ Exercise

  □ Sex

  □ Lubrication

  □ Skin

  □ DIY Face and Hair Mask Recipes

  □ Beauty and Wellness Tips

  □ Nutrition

  □ Food Chart

  □ Recipes

  LUNAR CYCLES: WHITE MOON VS. RED MOON CYCLES

  Do you think it’s a coincidence that the length of your menstrual cycle syncs with the length of the lunar moon cycle, which occurs every 29 days? Understanding the phases of the moon opens the pathway of connecting your female body with the cyclical nature of planet earth, which we could all use in our hectic, screen-focused lives. I find it incredibly grounding and comforting to know that I align with the cycles of nature.