What is the infradian rhythm of the menstrual cycle?

We all know about the circadian rhythm, the 24-hour clock of the body. But what if there was a second clock experienced by those with female physiology? Nutritionist and hormone expert, Alisa Vitti, has broken down how the menstrual cycle creates its own rhythm for the body...

The 28-day infradian rhythm affects the brain, the hormones, and the metabolism to create different energy levels and nutritional needs. The hormones can even influence our preferred activities (eg. “nesting” impulse during the cycle's luteal phase; ovulation's high libido).

Female physiology needs different foods and forms of exercise during each menstrual phase to aid the body to break down estrogen and work with varying cortisol levels. Without proper care, toxic overload can cause PMS, pre-menopause, PCOS, endometriosis, etc.

Over the last ten years, women’s hormonal and autoimmune disorders have gone up by 50%. Alisa Vitti explains that medical research can ignore the fluctuating hormones of female physiology. Modern nutritional protocols, fitness programmes and biohacks are often geared towards men.

There are four phases of the infradian rhythm: the follicular phase (7-10 days after your period ends); ovulatory phase (4 fertile days in the middle of your cycle); luteal phase (the 10-14 days between ovulation and menstruation); and menstruation (the 3-7 days of your period).

The follicular phase: Estrogen begins to rise, cortisol begins to dip. Energy levels rise. You may feel upbeat and revitalised. It’s often a stimulating time, focused on new projects, as it's easiest now to make new neuroconnections. Vibrant, light foods are best along with cardi

The ovulatory phase: Estrogen rises and testosterone peaks and dips right before ovulation. Sex drive may be at its highest, and there’s a lot of energy to perform higher intensity workouts. You may feel more confident and crave more connection. Fill up on veggies and fruits.

The luteal phase: Estrogen keeps rising. The resting metabolism rate is higher. Cortisol and progesterone rise.You may need more calories (250 or so). Energy dips, and you turn “inwards” or more detail-oriented. Workouts should be 30 minutes or less and not high intensity.

Menstruation: Progesterone production stops. Serotonin plummets, estrogen peaks and drops.The connection between both hemispheres of the brain heightens, allowing for deeper reflection and evaluation. Replenish zinc and iron stores through your diet. Stretch or walk as exercise.

Bottom line: By tracking and getting deeper in tune with one’s menstrual cycle, those with female physiology can work with (instead of against) their body to get tasks done, take care of themselves, and be in peak physical health.