Menstruation: The Superpower You Didn’t Know You Have

How to harness the power of hormones to maximize creative energy, banish brain fog, and optimize wellness

Originally published in Medium on February 22nd, 2025

Photo by Brooke Cagle on Unsplash

From Shame to Superpower

For most of my teenage and adult life, I commiserated with friends about menstruation in the context of a curse and a burden — a gift from being born a woman we all shared — that had to be dealt with every month.

So, how did I go from this to dreading the day that it will end, taking with it the superpowers I recently discovered?

After researching ways to relieve the symptoms of perimenopause I started to map and work with my cycle including when and how I eat certain foods, fasting during phases when my body can manage the increased stress, and taking time to slow down and not punishing myself for resting when my body needs it.

This led me to a deeper understanding of how hormones drive menstruation and how to work with my cycle instead of against it.

The results are in and they are amazing.

I have energy I haven’t felt since before my first kid was born 7 years ago.

My creative energy has returned. Where I hadn’t written an article in over a year, I have returned to writing with renewed enthusiasm and plans for the future.

The brain fog that was starting to make me worry about early-stage degenerative brain disease has significantly decreased to where I now feel only “normally forgetful.”

Other areas I notice improvements include:

• sharper mental clarity and focus

• improved quality of sleep

• weight loss

• enhanced mood

• lighter periods with less intense symptoms of PMS

  
  

I now realize that catering to the monthly needs of hormones to optimize their function can make life significantly easier and reveal their true superpowers that help us survive and thrive.

This information feels like something all women should have — and that I wish I had 30 years ago.

Therefore, the purpose of this article is to share this information through the lens of my personal experience in a way that will benefit others in the same way.

A Cultural Perspective

As recent as the year 2000, Germain Greer described the societal view of menstruation as, “a kind of excretion, the liquefaction of abjection,” and points out that even the name “sanitary napkins,” alludes that menstrual blood is something requiring treatment akin to biohazardous protection.

Despite attempts to reduce the shame and stigma associated with menstruation, including Canada declaring national, “Menstrual Hygiene Day,” in 2015, supporting #periodfriendlycanada, and encouraging all Canadians to wear a “menstruation bracelet,” societal and women’s attitudes towards menstruation are still largely negative.

Perceptions of menstruation as unhealthy, abnormal, dirty, and even dangerous are reflected in studies as recent as 2020.

A look at popular culture perspectives study from 2024 found menstruation portrayed in many cases as, “bothersome, impractical, nasty, and shameful … also as unnecessary.”

It seems that with the advances in modern medicine, society (both the medical system and women themselves) has focused efforts on eliminating menstruation completely, which many women do through hormone therapy mimicking pregnancy.

Maybe not quite the “liquefaction abjection” of the 1990s, but also not a move to embrace menstruation as a positive process.

A New Perspective

Shortly after New Year’s Day, a friend posted a link to a podcast by Dr. Mindy Pelz, a women’s health expert and lifestyle advocate, that completely changed my perspective.

Normally I would have scrolled past anything that required extra time, but something made me stop, click, and listen.

What I heard portrayed menstruation not only as something that serves a functional role beyond reproduction through detoxifying plastic and pesticides from the body every month but also as something that bestows nothing less than superpowers on the women experiencing it.

Dr. Pelz goes as far as to say that everything in a woman’s life — from creams used on the skin to specific exercise routines, through planning what food to eat on what days, when to fast, cold-plunge, or schedule periods of intense productivity — should be mapped to the hormonal cycle for maximum benefit.

Delving into the science behind this and the cyclical nature of how hormones show up to affect everything from behaviour to metabolism, sleep, and energy levels, this makes a lot of sense.

The Superpowers of Hormones

To understand the magic of hormonal fluctuations during the month, it is important to have a basic understanding of the key hormones associated with menstruation and their effects, including estrogen, progesterone, testosterone, cortisol, and oxytocin.

Estrogen:

Note: The name, estrogen encompasses three hormones including estradiol, estrone, and estriol. Estradiol is the key estrogen fluctuating and controlling bodily process during a menstrual cycle.

For simplicity, we will refer to “estrogen” with this understanding.

• Emotion and mood: sometimes referred to as, “Nature’s Prozac,” estrogen enhances mood by stimulating neurotransmitters including dopamine, serotonin, glutamate, acetylcholine, and BDNF

• Energy: supports the brain and body to effectively use glucose and boost metabolism-enhancing both cognitive and physiological processes

• Sleep: supports sleep quality and quantity

• Brain health: supports many brain functions including cognition, memory, behaviour, and learning

• Protection: works in collaboration with the immune system to repair aging or damaged cells in both the brain and the cardiovascular system fighting diseases including cancer, Alzheimer’s, cardiac disease, diabetes, and Multiple Sclerosis

• Injury: studies have shown that peak estrogen levels during ovulation can make ligaments such as the ACL, more prone to injury

  
  

Progesterone:

• Pregnancy: supports the uterus to prepare for and maintain healthy pregnancy as well as prevent miscarriage

• Mood: stimulates feelings of relaxation and calm by producing the neurosteroid allopregnanolone, which inhibits GABA receptors

• Bone health: supports bone growth and maximal bone density protecting against osteoporosis

• Neuroprotective: similar to estrogen, it supports the health of neurons in the body acting as a protection against neurogenerative disease

Testosterone:

• Energy and motivation: higher levels of testosterone in women are linked to increased mood, motivation, drive, and energy

• Antiinflammatory, neuroprotective, and bone health effects: testosterone is shown to reduce oxidative stress and accelerate nerve regeneration as well as support bone mass

Cortisol:

• Protective: synthesized from cholesterol in response to stress as a physiological coping mechanism

• Progesterone reducing: is made from progesterone in response to stress, therefore increased cortisol can result in decreased levels of progesterone

Oxytocin:

• Calming: reduces feelings of fear and modulates the stress response of cortisol

• Connection: facilitates love, empathy, bonding, trust, and generosity, and enhances the ability to read the emotional states of others

• Confidence: enhances feelings of confidence and works synergistically with serotonin to support mood

• Love hormone: is released through connection with others and behaviour including touching, hugging, gentle massage, interacting with pets, or performing caring acts

The Hormonal Cycle, Resulting Context, and Related Considerations

With a basic understanding of hormonal function, the magic comes from overlaying this knowledge on a typical monthly cycle.

Overall, it is good to remember that the first half of the cycle caters to the needs of estrogen, which is slowly building towards mid-cycle to stimulate the release of an egg (ovulation).

Whereas, in the second half of the cycle, progesterone takes over, creating a very different environment with very different needs.

For this article, I found it helpful to follow the phases, in terms of days of the cycle, laid out by Dr. Pelz. These phases distinguish not only the first and second half of the cycle but also carve out specific phases for ovulation and the week before menstruation.

Days 1–9:

“… her menstruation appears like a troublesome tenant after whom she has to clean up. She mght even give the tenant a name. Italian girls make him a man and call him il marchese, as German girls used to call him der rote Konig. Both are names for a tyrant but they are less resentful than the commonest English name for menstruation, “the curse.” — Germain Greer, The Whole Woman

Typical hormone pattern:

• a sharp decrease in progesterone right before day 1 triggers shedding of the uterine lining (menstruation)

• estrogen, testosterone, and progesterone are then at a monthly low

• estrogen slowly starts building towards ovulation (around day 13)

Resulting context:

• as estrogen builds it brings all its associated benefits including enhanced mood, cognition, energy, and better sleep

• the body is better equipped to handle cortisol from additional emotional and physical stress

• shedding of the uterine lining helps cleanse the body of toxins including plastics including BPA, paragons, pesticides, and phthalates

• it is important to eat a diet that supports the building of estrogen such as nature-made, fibre-rich carbohydrates with clean-fat sources and protein to keep glucose levels low and stable

• as refined sugars spike glucose levels and discourage estrogen production, it is important to avoid processed foods and man-made carbohydrates

Consider doing:

• pushing higher-demand activities such as exercise, fasting, productivity, and cold-plunging

• tackling difficult situations that require enhanced communication, cognition, and interpersonal skills

• learning new information or skills that require high-level cognition

• allowing the detoxifying effects of menstruation by not eliminating it

Consider eating:

• healthy fats with every meal: avocado, organic whole milk or cream, organic yogurt, extra virgin olive oil, butter, nut butter

• including additional protein: fish, eggs, nuts, grass-fed meats, seeds (pumpkin, sunflower, sesame, chia, flax)

• including lots of greens and veggies: kale, salads, micro greens, homemade veggie chips

My favourite meals during this phase include:

Breakfast: 2 eggs cooked in ghee butter, a micro green salad on the side with olive oil and balsamic vinegar dressing, pumpkin and hemp seeds sprinkled on top.

Lunch: 1/2 can of mercury-tested tuna mixed with 1 tbsp. avocado-based mayo, chopped celery, a few slices of diced red onion, capers, and salt on a slice of sprouted grain bread with grass-fed butter.

Supper: taco bowl with grass-fed ground beef and organic taco seasoning, homemade guacamole, organic salsa, a layer of spinach or other green leaves, grated cheese, and organic sour cream.

During this phase, I try to reduce extra glucose, but if necessary, I will add a square of dark chocolate for dessert.

Day 10–15:

Typical hormone pattern:

• estrogen builds to a monthly peak to stimulate ovulation

• progesterone builds to support ovulation

• testosterone builds to a monthly peak to increase sex drive and support fertilization of an egg following ovulation

• oxytocin shows up to maximize emotional connection and support the reproductive process

Resulting context:

• estrogen maximizes all of the physical and mental benefits described above

• testosterone increases strength, drive, and motivation

• progesterone inhibits GABA receptors, stimulating feelings of relaxation and calm

• worth noting: high estrogen levels can make ligaments more flexible and therefore increasingly prone to injury

Consider doing:

• all three hormones showing up together makes this an optimal time to take on just about anything!

• this is an opportunity to lean into strength training and use testosterone to help build muscle

• use the additional motivation and drive from testosterone to work toward a goal or pursue something requiring extra courage

• the ability to read other’s emotions and connect is maximized making this a great time for tackling difficult or intense conversations

• increase the benefits of oxytocin by visiting with friends, performing acts of kindness, and cuddling/hugging

• approach high-intensity exercise that stresses the ligaments (especially in the knees) with increased caution until post-ovulation

Consider eating:

• increased natural carbohydrates and fibre with foods such as berries, root vegetables, potatoes, sprouted grains, and seeds

• additional protein in the diet for amino acids to support hormones and any increase in strength training and muscle building

• foods that support the body to metabolize increased hormones including bitter greens like kale, dandelion greens, Swiss chard, and arugula

My favourite types of meals during this phase include:

Breakfast: two slices of sprouted grain bread with grass-fed butter and organic peanut butter with dandelion tea and cream

Lunch: Greek yogurt with sprouted grain cereal and fresh berries (strawberries, blueberries, raspberries, blackberries or haskap berries) mixed in, with green tea

Dinner: white fish drizzled with olive oil and baked with garlic cloves and lemon slices, steamed asparagus with melted butter and minced garlic, a side of wild rice, and dark chocolate coconut bites for dessert

Days 16–18:

Typical hormone pattern:

• all hormones dip again

This phase is similar to days 1–9 described above and shares the resulting context and considerations.

My favourite types of meals during this phase include:

Breakfast: two eggs cooked in ghee butter, with kimchi, and sliced avocado

Lunch: prosciutto with Swiss or Appenzeller cheese and a side salad of micro greens with olive oil and balsamic dressing

Dinner: Grass-fed spaghetti meat sauce with quinoa or egg pasta

Day 19 — first day of menstruation:

Typical hormone pattern:

• progesterone builds to stimulate uterine shedding

• estrogen increases

Resulting context:

• the body’s glucose requirements increase to support progesterone production

• any increase in cortisol levels will impact progesterone production which can lead to worsening symptoms of PMS

• increasing progesterone inhibits GABA receptors creating a natural inclination to slow down and rest

Consider doing:

• it is important to keep cortisol levels low by slowing down, resting and not pushing the body or mind into stressful situations

• provide extra nurturing and nourishment to the body and mind through self-care and healthy food

• mindfulness exercises to promote calm and relaxation

• keeping up light to moderate exercise and seeking regular movement and fresh air

Consider eating:

• increased natural carbohydrates, such as sweet potato and other root vegetables, to naturally support increased glucose requirements

• add berries for increased antioxidants as well as carbohydrates including strawberries, blueberries, blackberries, raspberries, and haskaps

My favourite types of meals during this phase include:

Breakfast: yogurt parfait with grass-fed Greek yogurt, homemade granola with almonds, walnuts, pecans, chia, flax and hemp seeds, coconut oil and maple syrup, and a berry compote or a Greek yogurt smoothie with berries, the seeds above, added spinach, and a drop of honey

Lunch: homemade veggie chips (mandolin sliced) from beets, parsnip, yucca, and sweet potato with homemade guacamole

Dinner: baked salmon drizzled in olive oil with roasted sweet potato fries and chia seed pudding made with whole milk and almond extract for dessert

Eating according to the hormone cycle has opened my eyes in new ways. I was very surprised to learn that adding a significant amount of “healthy, clean fats” to my diet wouldn’t increase my weight.

Also, by focusing on balancing fats with natural carbohydrates and adding antioxidant-rich treats such as dark chocolate and chia seed pudding, I have not only felt satiated but also satisfied.

Overall I feel the health benefits described above and enjoy eating the hormone-supporting foods — they taste good and feel good in my body.

Impact

What if, by understanding the natural cycle of hormones, we can unlock the superpowers that each woman receives on the day of menarche and open her world to new possibilities of health and wellness?

What if women can use this understanding to achieve greater levels of functioning and productivity, and to experience more impactful relationships throughout the month?

Before it becomes the norm to eliminate the experience of menstruation, maybe we should give it a chance and start claiming back superpowers that most of us never knew we had.

If anything, let’s use it as a starting point to move away from shame towards an understanding that we can all use for better health.