How your menstrual cycle may impact adherence and training.....

At points in a menstrual cycle, fluctuations in hormones can affect adherence to a fat-loss plan or the output in the gym.

In your Follicular phase (Days 0 to 14/15)

Oestrogen is at it's highest which 1 of the 3 oestrogens - Estradiol increases satiation after a meal and down regulates ghrelin (your hunger hormone). Oestrogen being high can also aid in muscle repair and can potentially increase strength just before ovulation.

Just before ovulation Oestrogen peaks and starts to decline where Progesterone starts to increase

Luteal Phase (Days 15-28 (on average))

Progesterone is at its highest, which means Estradiol is lower, which causes an increase in hunger and less satiation after meals. Strength can also potentially go down due to the drop in Oestrogen mid luteal . Low mood and weight gain can also be experienced.

So should you change your nutrition and training to match your cycle?

Well this depends on person to person, for some their average cycle length is more than 28 days. Some may not notice the change in output or don't notice high level's of hunger.

I recommend tracking your cycle for 6 - 8 months and note down and changes that you notice.

Nutrition tips for throughout the luteal phase if dieting:

• Increase calories by 200
• Increase calories to maintenance
• Don't change anything

If not dieting:

• Honor hunger cues
• Honor your preference

Training through your menstrual cycle:

• Periodise your training
• Deload during PMS
• Continue as normal

Be mindful and aware of the symptoms that can affect training and nutrition and if you notice a trend then 100% adjust accordingly if needed. But also be mindful of the placebo effect. If you tell yourself you are going to be weaker at a certain time, then more than likely you will be weaker at that time

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