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Speaker 1: Welcome to bounce forward with me, Tip, Paul, I'd like

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Speaker 1: to acknowledge your traditional custodians of the land on which

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Speaker 1: I'm recording this podcast, the worry people of the cooler Nation.

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Speaker 1: I pay my respects to elders past and present. I

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Speaker 1: don't know if you've ever heard of cycle sinking before today.

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Speaker 1: I'm going to take you through the first two phases,

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Speaker 1: talk about what exercise is best and what nutrition is

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Speaker 1: best for these phases, and the next episode we're going

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Speaker 1: to go through the next two phases. Sonia contacted me, Tip,

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Speaker 1: what do you think of cycle sinking? Is it the

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Speaker 1: be all and end all? Should I be tailoring all

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Speaker 1: my workouts to my menstrual cycle? Such a great question,

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Speaker 1: and gosh, cycle sinking is having a moment. It's also

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Speaker 1: known as menstrual cycle sinking or hormonal cycle sinking, and

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Speaker 1: it involves aligning various aspects of your life, including diet, exercise,

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Speaker 1: work tasks, with different phases of immenstrual cycle. So this

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Speaker 1: approach is based on the idea that a woman's hormonal

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Speaker 1: fluctuations throughout her menstrual cycle can influence various aspects of

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Speaker 1: her physical and her emotional wellbeing. Thank goodness, we're talking

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Speaker 1: about this finally. You know, men's hormones remain similar, if

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Speaker 1: not exactly the same, day to day. Can you imagine

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Speaker 1: whereas us women, our hormones are different and work on

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Speaker 1: a month to month cycle, which means we can see

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Speaker 1: patterns throughout the month and work with them. This is

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Speaker 1: why many women fail to continue and exercise plan that

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Speaker 1: is made for men and can't stick to a diet

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Speaker 1: because their hunger and energy levels change throughout the month,

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Speaker 1: Whereas you find that men usually stick to a protocol

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Speaker 1: or a diet or a training program a lot easier.

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Speaker 1: And I've even done this with my husband and thought,

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Speaker 1: what is wrong with me? Why week three am I

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Speaker 1: falling off the wagon? You know it wasn't It was

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Speaker 1: because of the phase of my menstrual cycle. And I

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Speaker 1: really do believe in this. Guys, often due to dieting

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Speaker 1: and not understanding how to work with our menstrual cycle

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Speaker 1: in terms of rest, nutrition, and exercise, we fall into

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Speaker 1: this trap. So if you track your cycle and understand

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Speaker 1: how the hormones fluctuate, you will be much better equipped

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Speaker 1: to eat, exercise, and rest more or less depending on

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Speaker 1: where you're at in your cycle. Now, how do you

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Speaker 1: track your cycle? So to sink your cycle, you need

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Speaker 1: to get a tracking app quite easy. There are some

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Speaker 1: phenomenal ones out there and they'll track things like your mood,

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Speaker 1: your sleep, your temperature, your sex drive, any symptoms like

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Speaker 1: mood swings, irritability, tender breasts, food cravings, or anything else

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Speaker 1: like PMS symptoms. You know. So I wanted to talk

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Speaker 1: through today the different phases and talk to you about

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Speaker 1: the best exercises for those phases in your menstrual cycle.

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Speaker 1: So we'll start with menstruation. Now, this is a time

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Speaker 1: to cool your jets. This is a time for restoration.

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Speaker 1: It is an excellent opportunity to focus on things like

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Speaker 1: improving your mobility, which can enhance all aspects of your

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Speaker 1: workout and help to minimize injury during your menstrual phase.

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Speaker 1: Consider engaging in things like polates and yoga. Twenty to

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Speaker 1: thirty minutes is all you need to do, and if

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Speaker 1: you're new to those practices, you might start with beginner

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Speaker 1: videos on YouTube or a tender class or find a

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Speaker 1: way to break into that. Because if you're someone who's

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Speaker 1: been going really really really really hard, but then you

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Speaker 1: seem to crash all the time, it just might be

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Speaker 1: during that menstrual phase that you need to go slower

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Speaker 1: and calmer, and so starting on some yoga or pilates

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Speaker 1: is a really good first step. Spending time outdoors during

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Speaker 1: your menstrual period can really uplift your mood as well,

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Speaker 1: especially if you tend to feel the urge to hibernate

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Speaker 1: like I do. So engaging in activities such as like

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Speaker 1: walking or light jogging, swimming, cycling outdoors can really boost

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Speaker 1: your wellbeing. And it's also a good idea to include

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Speaker 1: low impact cardio exercises, so you're swimming, you're walking, your

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Speaker 1: cycling just really slow, just moving your body to help

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Speaker 1: maintain your fitness. That's all you want to do is

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Speaker 1: maintain it without strain or pressure. During the menstrual phase,

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Speaker 1: your strength levels are generally higher, meaning it's suitable time

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Speaker 1: to do some strength training, so you can align your

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Speaker 1: workouts with the body's natural energy cycles and make the

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Speaker 1: most of your heightened strength. You can do that, but

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Speaker 1: most importantly, it's really crucial that you listen to your

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Speaker 1: body at this time, and exercising during this phase can

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Speaker 1: help regulate your blood sugar levels and positively affect your mood,

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Speaker 1: especially if performed at a lower intensity. So this might

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Speaker 1: not be necessary for everyone, but for those who feel

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Speaker 1: fatigued at this time, lighter workouts are the way to go. Then,

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Speaker 1: in terms of nutrition during your menstrual phase, is really

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Speaker 1: crucial to focus on nutrient dense foods, particularly those rich

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Speaker 1: in iron and zinc to replace nutrients lost menstruation. So

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Speaker 1: sure you get enough iron by eating foods like beetroot

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Speaker 1: what a winner. To stabilize your blood sugars and complex

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Speaker 1: carbohydrates like brown rice. It's also beneficial to balance your

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Speaker 1: meals with protein and fats for a really well rounded,

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Speaker 1: comprehensive nutrition. Okay, then we go into the follicular phase.

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Speaker 1: This is when your energy is dawning, it's starting to improve.

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Speaker 1: It's almost the perfect time. You'll feel like, oh my goodness,

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Speaker 1: I can go for a run, or I can up

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Speaker 1: the intensity a little bit. You'll feel a little bit

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Speaker 1: more alive. During this period, which is typically day six

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Speaker 1: to ten, your metabolic rate is slightly reduced. It increases

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Speaker 1: later in the lutral phase, but you'll experience a high

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Speaker 1: pain tolerance compared to the lutol phase and with elevated

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Speaker 1: levels of testosterone and estrogen and lower progesterone. You may

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Speaker 1: notice increased strength and energy. So I love the follicular phase.

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Speaker 1: This is my phase. This makes it a good time

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Speaker 1: to handle higher volumes and loads in your workout. So

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Speaker 1: you can go harder, faster, stronger, heavier at this time,

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Speaker 1: potentially increasing frequency of strength training sessions. If you want

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Speaker 1: to boost that lean muscle mass, it's a good time

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Speaker 1: to grow lean muscle. Take advantage of this surge and

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Speaker 1: energy driven by the estrogen levels. And if you haven't

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Speaker 1: started strength training yet, now is the time to begin.

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Speaker 1: Look at your follicular phase and go okay, this is

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Speaker 1: the time to start my program. It's crucial for boosting metabolism,

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Speaker 1: preserving muscle mass, and enhancing that bone density which we

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Speaker 1: all love. It's vital to keep you young. Now it's

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Speaker 1: an optimal time to focus on that strength training, So

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Speaker 1: utilizing the boost in testosterone and estrogen to work with

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Speaker 1: lower repetitions but heavier weights. Okay, so you want to

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Speaker 1: lift heavier during the folichia phase, pay attention to recovery.

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Speaker 1: Make sure that you're sleeping well and that you're recovering

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Speaker 1: because you've got high energy it's easy to burn out

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Speaker 1: in this phase. Strength training is essential not only for

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Speaker 1: metabolism maintain any muscle mass, but supporting that bone density.

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Speaker 1: Like I said before, you really want to embrace some

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Speaker 1: high intensity interval training at this time to capitalize on

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Speaker 1: your body's increase resilience to stress, so you can undergo

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Speaker 1: some stress in your training. Be mindful of how you

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Speaker 1: feel after the workout, so you should be feeling energized

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Speaker 1: after the workout, is not absolutely wrecked and smashed and depleted.

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Speaker 1: If fatigue is setting in, then you're over exerting. You

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Speaker 1: want to maybe dial it back a bit, but you're

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Speaker 1: going to have that kind of energy where you feel

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Speaker 1: like I'm going to go, go, go, go go, but

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Speaker 1: you just don't want to be smashed. Cardio exercise is

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Speaker 1: a great time, but now you can go longer and

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Speaker 1: increase some intensity light cardio. Before in your menstrual cycle

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Speaker 1: you wanted to go for shorter durations and really keep

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Speaker 1: it light. But now you can do a little bit heavier.

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Speaker 1: You can add some resistance to a bike for example,

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Speaker 1: and you can go for twenty to forty minutes if

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Speaker 1: you need to. It's a great time also for group

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Speaker 1: fitness classes, kettlebell, interval training, spink boot camps, get on it,

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Speaker 1: you know, enjoy the motivation of groups and the camaraderie

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Speaker 1: and you know the community and just really get out

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Speaker 1: there and have some fun. But it is important nutrition

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Speaker 1: wise to replenish after each workout with nutrient rich foods,

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Speaker 1: especially in this follicular phase. So you want to include

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Speaker 1: citrus fruits for high vitamin C, eggs for healthy fats.

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Speaker 1: Lightly cook vegetables to maintain the minerals. Incorporate foods rich

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Speaker 1: in vitamin B six like bananas, chickpeas and green pea,

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Speaker 1: sweet potatoes, spinach and carrots. These will really support your body.

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Speaker 1: Thanks so much for listening to Bounce Forward. I love

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Speaker 1: having your company, So please don't forget to DM me

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Speaker 1: on Instagram at tiphole, Underscore Exo and let me know

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Speaker 1: what questions you'd love me to answer. Don't forget to

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Speaker 1: rate and review me on your podcast app, So speak soon.

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Speaker 1: Happy Days,