As women, our bodies go through significant physical and physiological changes throughout our menstrual cycle. These changes can affect our energy levels, mood, and overall well-being. By understanding these changes and syncing our activities and routines with our cycle, we can optimise our health and well-being. This practice is known as cycle syncing, and it's gaining popularity among women who want to take control of their health and hormones.
Physical and Physiological Differences Between Men and Women
While both men and women have hormonal fluctuations, women's hormonal changes occur in a cyclical pattern. Men, on the other hand, have relatively stable hormone levels throughout the month. This cyclical pattern of hormonal changes affects not only our reproductive system but also our metabolism, immune system, and cognitive function.
For example, during the follicular phase (the first half of the menstrual cycle), estrogen levels increase, which can enhance insulin sensitivity and promote fat burning. During the luteal phase (the second half of the menstrual cycle), progesterone levels increase, which can lead to increased appetite and reduced insulin sensitivity.
The Importance of Syncing with Our Cycle
By syncing our activities and routines with our menstrual cycle, we can optimise our health and well-being. For example, during the follicular phase, we may feel more energised and focused, making it an ideal time to take on new challenges or start a new exercise routine. During the luteal phase, we may feel more introspective and contemplative, making it an ideal time for reflection and self-care.
Listening to Our Body
One of the most important aspects of cycle syncing is listening to our body. By paying attention to our physical and emotional cues, we can adjust our activities and routines to support our health and well-being. For example, if we're feeling tired or sluggish during our period, we may need to prioritise rest and relaxation over high-intensity exercise.
Cycle syncing can be a powerful tool for optimising our health and well-being as women. By understanding the physical and physiological differences between men and women and listening to our body, we can sync our activities and routines with our cycle and feel our best throughout the month.
How to Optimise Your Training and Nutrition for Each Phase of Your Cycle
As women, our menstrual cycle is not a monthly 'inconvenience' – it's a powerful indicator of our health and well-being. By understanding the four phases of our cycle and how they affect our body, we can optimise our training and nutrition to support our hormonal and metabolic changes.
Cycle syncing can help us perform better, recover faster, and feel our best.
The Four Phases of the Menstrual Cycle
The menstrual cycle has four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase.
Menstrual Phase (Days 1-5): This is the first day of bleeding and is the start of the menstrual cycle. During this phase, estrogen and progesterone levels are low, and the body is shedding the uterine lining.
Follicular Phase (Days 6-14): This phase starts after the menstrual phase and lasts until ovulation. Estrogen levels start to rise, which can increase insulin sensitivity and promote fat burning. This phase is an excellent time for high-intensity exercise, strength training, and trying new exercises.
Ovulatory Phase (Day 14): This phase occurs when the ovaries release an egg. Estrogen levels peak, and testosterone levels start to rise, which can enhance strength and endurance. This phase is an excellent time for high-intensity exercise, and we may feel more social and outgoing.
Luteal Phase (Days 15-28): This phase starts after ovulation and lasts until the end of the menstrual phase. Progesterone levels start to rise, which can increase appetite and reduce insulin sensitivity. This phase is an excellent time for lower-intensity, or lower-volume exercise, yoga, and other relaxation practices.
How to Sync with Training and Nutrition
Now that we understand the four phases of the menstrual cycle let's discuss how we can sync our training and nutrition to optimise our health and well-being.
Menstrual Phase: During this phase, we may experience fatigue and cramps, so it's best to prioritise rest and gentle movement like yoga, walking, or low-intensity cardio. If you continue your strength training now is the time for a slight de-load, lower the volume and intensity as recovery and stress in the body will be higher. We should also focus on nutrient-dense foods like leafy greens, iron-rich foods like red meat, and anti-inflammatory foods like turmeric and ginger.
Follicular Phase: During this phase, we may feel energised and focused, making it an ideal time for high-intensity exercise like weightlifting, HIIT (albeit only 10-20 minutes at once, and no more than 2-3 times per week!), or running. We should also prioritise complex carbohydrates like sweet potatoes, brown rice, and quinoa, and foods rich in healthy fats like avocado and nuts.
Ovulatory Phase: During this phase, we may feel outgoing and sociable, making it an ideal time for group fitness classes, team sports, or outdoor activities. With estrogen being an anabolic (muscle growth) hormone that aids in recovery, and levels at their highest, we can push a little harder, with slow, controlled reps, until (almost) failure. We should also prioritise protein-rich foods like eggs, chicken, and fish, and foods rich in healthy fats like salmon and nuts.
Luteal Phase: During this phase, we may feel more introspective and contemplative, making it an ideal time for lower-intensity exercise like yoga, pilates, or walking. However, a few days into this phase, if our energy allows for it, injury risk will be at it's lowest. We can utilise this time to strengthen connective tissue, performing low volume fascia and stability training. We should also prioritise foods rich in magnesium like spinach, almonds, and bananas, foods rich in vitamin B6 like salmon, chicken, and sunflower seeds, omega 3 and calcium.
By syncing our training and nutrition with our menstrual cycle, we can optimise our health and well-being throughout the month. Whether we're training for a competition, recovering from an injury, or simply looking to feel our best, cycle syncing can help us achieve our goals and perform at our best.
If you're interested in learning more about cycle syncing and how it can benefit your health and fitness goals, you can book a call below. Our Women's Health Coaches are dedicated to providing personalised coaching plans that align with your unique menstrual cycle. Book a call or schedule a consultation and start optimising your performance today.
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