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For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on 🤍🤍natachaoceane.com ❤️ —————————————————————————————— My Instagram: 🤍🤍instagram.com/natacha.oceane/ —————————————————————————————— Hey my friends! I’ve had HUNDREDS of DMs, emails, comments asking me about these routines and plans for syncing your workouts to your menstrual cycle from TikTok, YouTube and health magazines and websites. So let’s work through the science to see what we can and can’t learn about how to adjust your diet, routine and workouts This is where all the music in this video is from! 🤍share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these clinical trials and studies are a great place to start! 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC6710244/ 🤍🤍sciencedirect.com/science/article/abs/pii/S0378432010004148?via%3Dihub 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC8508274/ 🤍helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period 🤍🤍nature.com/articles/s41598-018-32647-0.pdf 🤍🤍sciencedirect.com/science/article/pii/S0091302220300698 🤍researchportal.northumbria.ac.uk/en/publications/invisible-sportswomen-the-sex-data-gap-in-sport-and-exercise-scie 🤍🤍nature.com/articles/0803699 🤍pubmed.ncbi.nlm.nih.gov/34648911/ 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC7357764/pdf/pone.0236025.pdf 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC6257992/ 🤍link.springer.com/article/10.1007/s00737-020-01094-0 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC8296102/pdf/ijerph-18-06294.pdf 🤍🤍sciencedirect.com/science/article/abs/pii/S0006899310021372?via%3Dihub 🤍pubmed.ncbi.nlm.nih.gov/27634490/ 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC3154522/ 🤍🤍tandfonline.com/doi/epub/10.1080/17461391.2021.1922508?needAccess=true 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC7332750/ 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC7916245/ 🤍link.springer.com/article/10.1007/s40279-020-01319-3 🤍thefoodmedic.co.uk/2021/12/working-with-your-menstrual-cycle/ 🤍🤍sciencedirect.com/science/article/abs/pii/S144024401930814X 🤍journals.lww.com/nsca-jscr/Fulltext/2021/02000/Exercise_Induced_Muscle_Damage_During_the.35.aspx?context=FeaturedArticles&collectionId=1 🤍🤍sciencedirect.com/science/article/abs/pii/S1550857912001349?via%3Dihub 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC5708589/ 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC7929979/ 🤍🤍sciencedirect.com/science/article/pii/S0031938420306041?via%3Dihub 🤍link.springer.com/content/pdf/10.1007/s40279-020-01317-5.pdf 🤍link.springer.com/article/10.1007/s40279-019-01219-1 🤍springerplus.springeropen.com/track/pdf/10.1186/2193-1801-3-668.pdf 🤍pubmed.ncbi.nlm.nih.gov/26558833/ 🤍🤍thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-973052 🤍pubmed.ncbi.nlm.nih.gov/26554551/ 🤍jissn.biomedcentral.com/articles/10.1186/s12970-015-0072-0 🤍🤍ncbi.nlm.nih.gov/pmc/articles/PMC5820163/
Hi. Student midwife here. We are taught the follicular phase varies in length, but the luteal phase is almost always 14 days in a healthy cycle.
You are amazing and inspire me to be the best student I can be. Ugh, thank you🥰
Thank you so much for making such a well researched, comprehensive video on this unspoken topic.
I have been diagnosed with PMDD (pre mestrual dysphoric disorder, a very bad PMS sort of thing) at 28 (four years ago) and since then I slowly started to observe and research about how hormonal cycle affects my life. A whole new world opened up for me. A world full of things happening, of which nobody talks about. Yet it must be happening for many million of other women on the planet. Mind blowing...
Finally something well researched on this subject, thank youu 💗
I may be wrong, but a lot of what I’m seeing as well on the internet focuses on hormones and cortisol levels. I haven’t seen nearly as many conversations about performance. I’d be curious to hear the hormone side of cycle-syncing workouts from you.
Great video. Thanks for myth busting!
This was rather interesting. I have PMDD and I don’t cycle sync for exercise. Though I have noticed before my period, I am more lethargic, bloated, irritable and dizzy, nauseous and have hot flashes during certain exercise. I cycle sync mostly to avoid conflict in relationships and also productivity. As I have noticed a change in productivity and motivation across my cycle.
Thank you, thank you, thank you!! So important, and we need to de-stigmatize speaking openly about menstrual cycles, especially with younger athletes. Part of me loves running really hard workouts during PMS... the snack afterward is twice as good! Ha! But I also once ran a marathon on the first day of my period and good lords, that was not a fun day. Goes to show, you can periodize (pun) your training all you want, but those race days come when they come! Again, thank you for bringing this to a very broad public and laying it all out there.
Thank you for this! Great scientific insight into the period 🙏🏼☺️
i ended up unfollowing a lot of fitness pages due to these claims bc it was all so ambiguous and felt very fake
I’m so sad because I started my health and fitness journey last week, I lost 5lbs through intermittent fasting, resistance training and calorie deficit. BUT NOW I AM PMSINGGGG. HELP. I’m so hungry 🥹
This woman is so smart, we stand an athletic, smart, educated queen! 🫶🏻😍
i wish you would just BE google. When I have a Q i'm too lazy and too dumb to do all the research to find the answer for, you'd just be like gimme a sec *analyses every paper on the planet*... here you go. And i'd trust you completely xD
Hi Natacha, this video is amazing! I just wondered if you had any papers that talk about the effects of birth control (I'm currently on the patch) on training as I know it completely overrides your natural cycle. Thanks!
We need more people like you on social media!! Good job doing this research
Thank you for tackling this topic with actual fact and data. Wohoo!
Love this! Wish more people knew about PMDD
thankyou for this ps your are such a smart person x3
Without fail every time I go for a run the week before my period, about 2.5k in I get intense cramps and have to walk or sit for a few minutes till it passes. Once it passes I can run again no problem but those few minutes are so painful and in races find it so annoying having to walk or sit when I know I physically don’t need to. I have tried to find research into whether the running triggers something that relates to the cramps to see if there is a way to avoid them but have always failed to find anything. This was really interesting and makes me hopeful that there is something to it and I’m not at a complete loss.
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