In the premenopausal follicular phase, women should focus on high-intensity cardio and strength training, consume 1.5g of protein per kg of body weight, and can tolerate more carbohydrates.

“So in this phase, you really want to push yourself, get your heart rate up, and focus on highintensity cardio. Continue with strength training. [...] Next, you want to have 1.5 g of protein per kilogram of body weight during this time period. For nutrition you have better carb tolerance during this time period, so you have better insulin sensitivity. So you can have more carbs if you want to. And finally for supplementation, take the blueprint stack and then continue with calcium and vitamin D to support bone health.”