#10 - Menstrual Cycle Syncing - The TRUTH about training on your period
In this episode, I delve deep into the intricate world of menstrual cycles and how they interact with our training routines. I start with a comprehensive overview of the phases within the menstrual cycle, painting a clear picture of the hormonal ebbs and flows that women experience monthly. As the conversation progresses, we'll look at some of the main claims around the benefits of aligning one's training to these cycles. However, it's not all cut-and-dry. The discussion takes a critical turn as we address the limitations of cycle syncing. I tackle the challenges of generalizing these insights to every woman, the role perception plays in the outcomes, and the variability found in the research. I also examine the profound effects of psychological and societal factors on the menstrual cycle, possibly overshadowing the pure physiological aspects of training on your period. Finishing up this episode, you will be equipped with actionable tips to harmonise your training with your menstrual cycles, all while considering the broader influences that shape your experiences. Join me as I unravel the complex relationship between training and the menstrual cycle, providing a balanced view on the much-discussed topic of cycle syncing. References OPEN ACCESS - McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3 NOT OPEN ACCESS: Cross GB, Marley J, Miles H, et al. Changes in nutrient intake during the menstrual cycle of overweight women with premenstrual syndrome. Br J Nutr. 2001;85:475–482 Please follow Alyssa Olenick Ph.D who is just an incredible evidence-based, myth-busting, value-adding, baddie in this field. She was the first to alert me to the exaggeration of this stuff and helped me to get a little more critical of the information we're inundated with. Her instagram is here: https://instagram.com/doclyssfitness?igshid=MzRlODBiNWFlZA== Check out my programmes here: https://shonavertue.com/collections/digital-goods-vat-tax