Menstrulean, The 28 day Menstrual cycle weight loss program

Discover how the Menstrulean program uses calorie deficit and cycle-based nutrition to tailor plans across the follicular, ovulation, and luteal phases, including detox, intermittent fasting, and cravings management.

Ovulation occurs 12 to 16 days before the next period, releasing an egg from the ovary to the fallopian tubes while estrogen raises luteinizing hormone, and fertilisation does not occur.

Explain how estrogen and progesterone regulate the menstrual cycle and pregnancy. Describe their roles in ovarian follicle growth, endometrial thickening, breast tissue development, lactation, and libido.

Explore how contraception methods—birth control pills, Depo-Provera, and IUDs—work, their effectiveness, potential weight effects, side effects, and guidance for weight-conscious choices.

Explore weight loss within the 28-day menstrual cycle program and outline key concepts and expectations for participants.

Master carb cycling to time carbohydrate intake with training and rest days, switching between high, moderate, and low carb days to support fat loss, performance, and menstrual cycle phases.

Train through the ovulation and luteal phases while maintaining strength and endurance. Perform high-intensity workouts during ovulation, then switch to light weights, stretching, yoga, and low-intensity cardio with proper hydration.

Strength training uses external resistance—dumbbells, barbells, bands, medicine balls, and body weight—to overload muscles and boost strength. It supports weight loss, bone health, energy, and mood for all ages.

Pilates offers low-impact, full-body training that strengthens the core, improves posture and flexibility, and uses controlled breathing on mat or reformer.

Master high intensity interval training by alternating short bursts of intense effort with recovery, typically 18–30 minutes, completing 4–8 rounds with activities like cycling, jumping jacks, or squats.