THE FEMALE BIORHYTHM BLUEPRINT: HOW WOMEN CAN OPTIMIZE ENERGY, FOCUS, AND CREATIVITY
CLAUDIA VON BOESELAGER
FEB 2025
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Are you burning out trying to emulate the male model of functioning?
I know I’ve been guilty of this. Having spent years in male-dominated environments like investment banking and tech startups, I often found myself riding a rollercoaster of productivity. Some weeks, I was unstoppable—on top of my game. Other weeks, I struggled to keep up, feeling drained and out of sync.
So, what’s the secret that allows men to maintain a steady pace while women often find themselves battling burnout?
The answer lies in our biology—specifically, hormones.
While men operate on a consistent 24-hour hormonal cycle, women are beautifully complex, with an approximately 28-day cycle that transforms us into four distinct versions of ourselves each month. These biochemical, neurological, and physiological changes are not a weakness—they’re a superpower. But only if we understand and harness them effectively.
The truth is, trying to follow the same routines every day, as men often do, is not only counterproductive for women but can also lead to burnout. Instead, by aligning our lives with our natural biorhythm, we can unlock incredible superpowers that enhance our performance, creativity, and well-being—whether at work, at home, or in life.
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Why Men Should Care About This Too
Before we dive deeper, let me address the men reading this. This isn’t just a “women’s issue.” Every man knows at least one woman—a partner, colleague, friend, or relative—who could benefit from this knowledge. Understanding the female biorhythm isn’t just empowering for women; it’s a game-changer for relationships, teamwork, and collaboration. After all, this affects half the world’s population. So, gentlemen, stick around—you might just learn something that changes your perspective.
The Medical Research Gap: Why Women Have Been Left Behind
Did you know that for decades, women were excluded from clinical research? In 1977, the FDA banned women of childbearing age from participating in studies, labeling us as “too risky” and “too complex.” While this ban was overturned in 1993, the damage was done. Women remain underrepresented in research, leading to a lack of understanding about our unique biology.
This oversight has left women misrepresented, misunderstood, and often misguided when it comes to health and performance. But here’s the good news: we’re finally starting to uncover the hidden superpowers of the female hormonal system. And it’s about time we learned how to use them to our advantage.
What About Post-Menopausal Women?
If you’re post-menopausal, don’t worry—this still applies to you. While research in this area is still emerging, many post-menopausal women report experiencing a cyclic nature to their biology and physiology, likely due to decades of living in sync with a monthly rhythm. So, no matter your stage of life, there’s value in understanding and aligning with your body’s natural patterns.
Claudia von Boeselager
Entrepreneur and host of the Longevity and Lifestyle podcast
The Four Phases of the Female Biorhythm
Women have the opportunity to unleash their full potential by optimizing their lives according to the four phases of their biorhythm. Imagine planning your monthly schedule to align with your energy levels, brain function, creativity, and hormonal superpowers. By doing so, you can thrive in your career, relationships, and health, all while staying in peak creative flow.
Here’s a breakdown of the four phases, how to harness their unique strengths, and biohacks to optimize each one:
1. Menstruation Phase: The Week of Reflection
This phase brings calm, clarity, and heightened intuitive insight, though energy levels are typically at their lowest. During menstruation, the left and right hemispheres of your brain communicate more effectively, enhancing both intuitive and analytical reasoning.
How to Harness This Phase:
Schedule downtime for reflection and self-care. Think journaling, meditation, or a relaxing Epsom salt bath.
Ask yourself key questions: What’s working in your life? What’s draining your energy? What changes do you need to make to align with your goals?
Set intentions for the month ahead. Use this time to listen to your inner voice and recalibrate.
Biohacks for Calm and Clarity:
Focus on anti-inflammatory foods like leafy greens, turmeric, and omega-3-rich salmon to reduce cramps and inflammation.
Take magnesium to alleviate cramps and improve sleep quality. Add iron-rich foods to replenish lost nutrients.
Opt for gentle exercises like yoga or walking to support circulation and reduce discomfort.
Prioritize 7-9 hours of quality sleep with blackout curtains and lavender essential oil.
2. Follicular Phase: The Week of Creativity and Strategy
As estrogen and testosterone levels rise, you’ll feel a surge of energy, optimism, and motivation. This is your time to think big, take risks, and embrace creativity.
How to Harness This Phase:
Dive into brainstorming, problem-solving, and strategic planning.
Take on new challenges, whether it’s learning a skill or tackling a complex project.
Engage in high-energy activities, both physically and socially. This is the time to condition the best version of yourself.
Biohacks for Energy and Innovation:
Eat protein-rich foods and complex carbs to fuel your rising energy levels. Add fermented foods like kimchi to support gut health.
Try adaptogens like Rhodiola Rosea to enhance focus and energy. B vitamins can also support energy metabolism.
Engage in high-intensity interval training (HIIT) or strength training to match your increased stamina.
Use nootropics like L-theanine or lion’s mane mushroom to boost focus and creativity.
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3. Ovulation Phase: The Week of Charisma and Confidence
With estrogen and testosterone peaking, you’ll feel and look your best. Your brain chemistry supports confidence, communication, and influence, making this the perfect time to shine.
How to Harness This Phase:
Schedule public speaking engagements, networking events, or important meetings.
Negotiate deals, ask for a raise, or pitch your big ideas.
Embrace your heightened charisma and enjoy social interactions. This is also when your sex drive is at its highest, so lean into that too!
Biohacks for Peak Performance:
Focus on antioxidant-rich foods like berries and dark chocolate to support skin health and energy.
Consider maca root for hormonal support and libido enhancement.
Engage in group fitness classes or dance to match your high energy and confidence levels.
Use visualization techniques or power poses to amplify your confidence before big events.
4. Luteal Phase: The Week of Focus and Completion
As progesterone levels rise, you’ll find yourself becoming more task-oriented and detail-focused. This is the perfect time to tackle to-do lists and bring projects to completion.
How to Harness This Phase:
Focus on completing tasks and making decisions. You’ll find satisfaction in checking things off your list.
Prioritize self-care as your energy begins to wane. Think restorative yoga, healthy meal prep, or a relaxing massage.
Plan ahead for the next cycle, ensuring you’re set up for success in the weeks to come.
Biohacks for Productivity and Self-Care:
Incorporate magnesium-rich foods like dark chocolate and almonds to combat PMS symptoms.
Try evening primrose oil or chasteberry to support hormonal balance.
Shift to lower-intensity workouts like Pilates or walking to honor your body’s need for rest.
Practice mindfulness techniques like deep breathing or gratitude journaling to reduce stress.
We’re starting to uncover the hidden superpowers of the female hormonal system.
The Power of Listening to Your Body
Your body is infinitely wise—if you learn to listen to it. By aligning your life with your natural biorhythm, you can optimize your health, productivity, and happiness. Start by mapping out your phases and planning your activities accordingly. You’ll be amazed at how much more you can accomplish when you’re working with your body, not against it.
Empowering Women to Empower Others
My mission is to help women unlock their full potential by understanding and leveraging the four phases of their biorhythm. But this isn’t just about individual empowerment—it’s about creating systemic change.
Imagine if workplaces embraced this knowledge. What if women were encouraged to plan meetings, presentations, and projects around their biorhythm strengths? As leaders, employees, or entrepreneurs, we have the power to champion initiatives that support women in being their best selves.
Why not start with a pilot program? Track the results—both subjective and measurable—and see the difference it makes. Together, we can create a new era of empowerment, where women shine at every stage of the month.
So, let’s stop trying to fit into a one-size-fits-all model and start embracing the unique superpowers that make us extraordinary. The time to thrive is now—every day, every week, every month.
