KNP100 - All Things Menstrual Cycle: How to Optimize Training and Nutrition

Ever wondered how a menstrual cycle can affect training and nutrition? On today's episode we addressed exactly that!

First off, big shout out to all the females! You have a big task at hand, the survival of the human race!

It's called a CYCLE for a reason. It's always changing and super important that you understand that.

A woman's menstrual cycle has different phases: the menstrual, follicular, ovulation, and luteal phases, which is often broken down more broadly into just the follicular and luteal phases.

First comes the menstrual phase

When a woman gets her period and her levels of the hormones estrogen and progesterone drop. This typically lasts 3-7 days but can vary between individuals.

This also kicks off the follicular phase

Which begins on day one of your period and continues until ovulation, a total of about 16 days. During this phase, the pituitary gland releases follicle stimulating hormone (FSH). This is when you are estrogen dominant. Estrogen gets a bad rap. But what we have found out with modern day science. It decreases appetite, Increases insulin sensitivity, and protects agains muscle soreness.

During the ovulation phase

Luteinizing hormone (LH) is released in response to the follicular phase's rising estrogen levels. Wondering if you're ovulating? One sign is a slight rise in body temperature, which happens around day 14 of your cycle. You will notice a rise in testosterone and get some of your best workouts.

Finally, we enter the luteal phase

This is where we see a rise in progesterone and a slight bump in estrogen levels, followed by a drop in both hormones and the restart of the cycle (barring pregnancy). The luteal phase is when we experience those *lovely* PMS symptoms, like bloating, headache, weight changes, food cravings, and trouble sleeping. This phase lasts 11-17 days.

Give the episode a listen to find out how to coordinate training and nutrition during these phases!

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Host Brad Jensen – @thesoberbodybuilder

Co-Host Michelle Raines – @mykeylife

Key Nutrition – @keynutrition