Emily Martyak

Emily Martyak Counselor->SAHM

05/24/2026

“I’ll get to it later” — dangerous words in the luteal phase.

05/23/2026

Dare to break through the cycle

05/19/2026

This is cycle synced marriage.

Not just supplements and food and workouts, but a husband who deeply understands my cycle, pays attention to the shifts, notices the luteal phase before I even say anything, and understands that my needs are different from his, not less important.

I truly believe part of how I keep PMDD in remission is through support. Through feeling safe enough to express myself. Through leaning on God, my husband, and the people who love me instead of trying to carry everything alone.

A man who is truly in tune and providing safety for his wife can make a woman feel more centered, more capable, less overwhelmed, more loved, and more fulfilled.

Your energy, cravings, mood, sleep, appetite, nervous system, and even how you experience motherhood can shift throughou...
05/19/2026

Your energy, cravings, mood, sleep, appetite, nervous system, and even how you experience motherhood can shift throughout your cycle. Supporting your cycle will support YOU!

Here I share the things that helped me feel more supported in my cycle, my nervous system, motherhood, and my overall health.

In case you need it for reference, here’s a cycle overview ⬇️

Menstrual Phase:
Your bleed. 🩸
Typically around days 1–5.

Follicular Phase:
Begins after your bleed ends and lasts until ovulation approaches.
Typically around days 6–10.

Ovulatory Phase:
Your fertile window when cervical mucus increases and ovulation occurs.
Typically around days 11–15.

Luteal Phase:
Begins after ovulation and lasts until your next period.
Typically around days 16–28.

If you want to simplify cycle syncing even more, you can also think of each phase as roughly one week. This can be especially helpful if you do not have a regular cycle, are postpartum, stressed, healing, or not actively tracking ovulation yet.

Follow along for practical cycle syncing, hormone literacy, nourishment, PMDD support, and realistic motherhood support 🤍

05/15/2026

High-Protein Egg Bake Base
- ~2 cups egg whites
- 12 whole eggs
- 200–250g nonfat Greek yogurt
- cheese of choice (optional)
- seasonings/spices of choice
- optional shredded potatoes (I almost always add them because they make it more filling and satisfying)

I typically use frozen veggies for these because it makes meal prep easier and keeps me from wasting fresh produce.

Sauté veggies first whether fresh or frozen. Mix everything together in a greased casserole dish. If using cheese set aside half for spreading on top. bake at 350–375 for about 30–35 minutes or until fully set and golden on top.

(Every woman’s cycle can look different, especially if you aren’t actively tracking ovulation/hormones. I personally monitor my hormones with so this is just a very rough cycle syncing breakdown.)

🤍 Menstrual Phase
(~Days 1–5 or while bleeding)
Grounding • replenishing • mineral-rich

Add-ins:
- kale
- mushrooms
- onion
- garlic
- bacon
- mozzarella or gruyere

🤍 Follicular Phase
(~Days 6–10)
Fresh • energizing • fiber-forward

Add-ins:
- broccoli
- chicken sausage
- asparagus
- green onion
- parmesan or goat cheese

🤍 Ovulatory Phase
(~Days 11–15)
Light • colorful • Mediterranean-inspired

Add-ins:
- spinach
- tomatoes
- roasted red peppers
- olives
- feta
- chicken or turkey sausage

🤍 Luteal Phase
(After ovulation until your next period)
Comforting • satiating • blood sugar supportive

Add-ins:
- sweet potato or shredded potatoes
- poblano peppers/bell peppers
- breakfast sausage or ground beef
- sharp cheddar
- avocado added after baking

Also worth noting: dairy can be inflammatory for some women, especially in the luteal phase, so pay attention to how your body responds and adjust accordingly.

05/14/2026

Hey fitness bros, this is cycle syncing since y’all keep getting it so completely wrong.

Cycle syncing is not women saying they’re weak, incapable, fragile, or unable to handle hard things. It’s not women refusing to workout during certain phases of their cycle or acting like the female body is somehow less capable than the male body.

It’s actually the opposite.

It’s understanding that female physiology is dynamic and constantly changing, and learning how to work with those fluctuations instead of pretending they don’t exist.

Today I could feel that buzzing energy moving through my body. That restless, almost electric feeling where I know estrogen is rising and I know from years of learning my body that if I do not intentionally channel that energy somewhere productive, it will eventually come out somewhere else.

For years that “somewhere else” was irritability, overstimulation, rage, anxiety, emotional volatility, and severe PMDD symptoms in my luteal phase.

Cycle syncing helped me realize that my body was never working against me. I just had absolutely no understanding of what was happening inside of it.

Understanding my cycle helped me recognize when my body responds well to stress, when I can push harder, when I need more recovery, when I need more nourishment, when my nervous system is becoming overloaded, and when I’m asking too much of myself physically, mentally, or emotionally.

And that is going to look different for every woman because women are not all experiencing the same hormonal patterns, the same health conditions, the same stress levels, or the same cycle symptoms. A woman with PMDD is going to experience her luteal phase very differently than a woman without it.

Cycle syncing is limitation. It’s awareness. Its expansion. It’s being so in tune with your body that you can’t help but want to do what’s best for it, in every way possible.

It is about learning your body well enough that you stop living disconnected from it.

That understanding is one of the biggest things that helped put my PMDD into remission.

05/13/2026

My PMDD went into remission when I stopped fighting myself every single month.

I stopped treating my body,
my emotions,
my nervous system,
my cycle,
my biology,
& myself like the enemy.

1. I actually have a place to put my rage.

I stopped suppressing everything I felt and started moving it through my body instead.

2. I’m not afraid to look weird in public if it helps regulate my nervous system.
Sunlight. Walking. Bare feet in the grass. I do not care if it looks weird if it helps me function better.

3. I think my body is hot in every phase of my cycle.
I stopped speaking to myself with shame and disgust all the time & when I started caring for my body, I loved it more.

4. I’m not afraid to eat enough food.
Women are chronically undernourished and over stressed. Nourishing my body changed my hormones dramatically.

5. I stopped trying to survive on caffeine and cortisol.
I eat before coffee every single morning because coffee on an empty stomach was dysregulating me more than helping me.

6. I prioritize oxytocin in the luteal phase.
Connection, intimacy, or**sm, laughter, emotional safety… women need oxytocin.

7. I get sunlight in my eyes and fresh air on my skin daily.
Your body was not designed to live entirely indoors under artificial light all day.

8. I walk every single day.
Walking helps blood sugar, stress, inflammation, mood, hormone metabolism… literally everything.

9. I stopped calling scrolling late at night “me time.”
Going to sleep healed me more than revenge bedtime procrastination ever did.

10. I built creative outlets for my emotions instead of swallowing them.
Content creation became part of that healing for me.

11. I looked deeper than “your labs are normal.”
Raising my ferritin and understanding my hormone patterns with changed my life.

12. I stopped viewing PMDD as “just hormones.”
PMDD is neurological, metabolic, physical, emotional, inflammatory, nervous system based, AND spiritual.

13. And ultimately, I surrendered it all to God.

05/12/2026

PCOS being renamed PMOS, Polyendocrine Metabolic Syndrome!!!!!

Feels like such a massive shift in the RIGHT direction 🔥

Because it affects more than just the ovaries!!

Blood sugar.
Insulin.
Metabolism.
Inflammation.
Stress.
Hormones.
The nervous system.
The ENTIRE endocrine system.

This feels validating.
This feels hopeful.
This feels like women’s health is finally being looked at through a more complete lens instead!!

WE LOVE TO SEE IT. 👏😭🔥

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