If you’re a woman who struggles with hormonal imbalances, painful periods, or unpredictable mood swings, you’re not alone. Many women experience symptoms like bloating, fatigue, irregular cycles, and even anxiety or depression—yet we’ve been told that this is just “normal.”
But here’s the truth: feeling terrible every month is NOT normal. And you don’t have to accept it.
In a recent conversation with Maria Puntí—a biohacker, nutritionist, and hormonal expert—she broke down exactly what women need to understand about their bodies, their cycles, and how to feel their best. Let’s dive into some of her key insights and how they can change your life.
Podcast Episode here
Your Menstrual Cycle Holds the Key
Maria explained that many women don’t fully understand their menstrual cycle and how different phases impact their mood, energy, and even their ability to train effectively.
Your cycle is divided into four main phases:
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Menstrual Phase (Days 1-5): The first day of bleeding marks the start of your cycle. Estrogen and progesterone are at their lowest, which can leave you feeling tired and low-energy. This is a good time to rest, recover, and nourish your body.
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Follicular Phase (Days 6-14): Estrogen begins to rise, giving you more energy, mental clarity, and strength—this is when you’ll feel most motivated to train hard, take action in your life, and push forward in projects.
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Ovulation (Days 12-16): Testosterone peaks, making you feel confident, social, and powerful. Your sex drive is higher, your mood is at its best, and this is a great time for high-intensity workouts and making bold decisions.
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Luteal Phase (Days 17-28): This is when progesterone takes over, preparing your body for a potential pregnancy. If your progesterone is too low (which is common due to stress, poor nutrition, and lack of sleep), you might experience PMS symptoms like bloating, irritability, food cravings, and fatigue.
The key takeaway? Your body isn’t the same every day. You shouldn’t expect to perform at the same level all month long, whether it’s in training, work, or social life. Instead, learning to work with your cycle—not against it—can help you optimize your energy and well-being.
Common Symptoms That Are NOT Normal
Society has normalized symptoms that are actually red flags of hormonal imbalance. According to Maria, if you’re experiencing any of the following, it’s time to take action:
❌ Severe PMS (intense mood swings, depression, irritability)
❌ Extreme bloating or water retention before your period
❌ Painful cramps that require medication to get through the day
❌ Irregular or missing periods
❌ Blood clots during your period
❌ Crippling fatigue and brain fog
❌ Hair loss, brittle nails, or dry skin
❌ Uncontrollable cravings for sugar and carbs
If any of these symptoms sound familiar, they are not just “part of being a woman.” They are signs that your hormones are out of balance and need support.
The Root Causes of Hormonal Imbalance
Maria pointed out that many women suffer from hormone-related issues because of modern lifestyle habits that disrupt the body’s natural balance. These include:
🚨 Lack of Sleep – Your hormones reset while you sleep, especially between 1 AM and 3 AM. If you’re staying up late or getting poor-quality sleep, your body can’t recover properly.
🚨 Chronic Stress – High stress steals progesterone (your calming hormone) to make more cortisol (your stress hormone), leading to PMS, anxiety, and irregular cycles.
🚨 Poor Nutrition – If you’re undereating, skipping meals, or relying on processed foods, your body lacks the nutrients it needs to keep hormones stable.
🚨 Overtraining or Not Training at All – Strength training is crucial for hormonal health, but excessive high-intensity workouts can raise cortisol levels, making symptoms worse.
🚨 Alcohol & Late-Night Partying – Many women in the dance community (and beyond) underestimate how much alcohol and lack of sleep disrupt hormonal balance, leading to bloating, weight gain, and fatigue.
The good news? You can take control of your hormones with simple, effective changes.
How to Fix Your Hormones Naturally
Maria shared powerful ways to rebalance your hormones and start feeling better right away. Here’s what she recommends:
✅ Prioritize Sleep – Aim to be in bed by 11 PM to support hormone production and recovery. Your body does its deepest repair between 1 AM – 3 AM!
✅ Eat for Your Cycle – Focus on whole, nutrient-dense foods, including lean proteins, healthy fats, and fiber-rich carbs.
✅ Reduce Processed Sugar & Alcohol – These spike insulin and stress your body, worsening PMS and bloating.
✅ Sync Your Workouts to Your Cycle – Do strength training and high-intensity workouts during your follicular phase and lighter movement like yoga and stretching during your luteal phase.
✅ Manage Stress – Try breathwork, meditation, or even just taking a walk outside to lower cortisol and protect progesterone levels.
✅ Support Gut Health – Your gut and hormones are closely linked. Eating fiber-rich foods, fermented foods (like kimchi or yogurt), and staying hydrated can improve digestion and hormonal balance.
Your Body is Talking—Are You Listening?
One of the most powerful things Maria emphasized is that your body is always sending you signals. If you’re feeling exhausted, bloated, or irritable all the time, it’s not something to ignore—it’s your body asking for help.
Start by paying attention to your cycle, tracking how you feel throughout the month, and making small, consistent changes. It’s never too late to take control of your health.
And if you’ve been struggling with these symptoms for a long time, know this: you don’t have to do it alone.
Let’s Start the Conversation
💬 Ladies, have you ever struggled with hormone-related symptoms? Which of these tips resonates with you the most? Let’s talk in the comments—your experience might help another woman feel less alone.
And if you found this blog valuable, share it with a friend who needs to hear this! It’s time for more women to take charge of their health and stop accepting pain and exhaustion as “normal.”
👉 You deserve to feel amazing. Let’s make it happen. 💜