Dr. Ashley LucasPhD Nutritionist & Dietitian | Owner & Founder PHD Weight Loss & Dr. Ashley Wellness

Monthly Hormonal Changes & Weight Loss 🔄

12 Nov 2025 · 0 min

Watch on YouTube

0:24

A short YouTube video by Dr. Ashley Lucas giving phase-by-phase guidance for exercise, hydration, and nutrition across the menstrual cycle. In the menstrual phase (days 1–5) the speaker recommends light activity (20–30 min walking daily), high hydration (about 2.5–3 L/day) and ~20–30 g protein per meal. In the follicular phase (days 6–13) the speaker advises 3–4 strength training sessions per week, a 12–14 hour overnight fast, and meal prepping.

Questions this video answers

Days 1–5.

About 20–30 minutes per day.

About 2.5 to 3 liters per day.

About 20–30 grams of protein per meal.

Days 6–13.

If you're in your menstrual cycle, days one through five, make sure to walk about 20 to 30 minutes a day. Make sure you drink about two and a half to three liters of water every day and get about 20 to 30 grams of protein per meal. If you're in your follicular phase, days six through 13, make sure to schedule about three to four strength training sessions that week fast overnight for about 12 to 14 hours and if you can, meal prep.