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Speaker 1: Welcome back to bounce board with me, Tipaul. I'd like

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Speaker 1: to acknowledge the traditional custodians of the land in which

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Speaker 1: I'm recording this podcast. There we're hundred people of the

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

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Speaker 1: So we've talked about cycle sinking, and we've touched on

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Speaker 1: menstruation and the follicular phase, but today we're going to

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Speaker 1: go through ovulation and the luteal phase. Now we're into

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Speaker 1: ovulation where energy is elite. It's peaking, but you just

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Speaker 1: want to watch it because after ovulation starts to come

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Speaker 1: down a little bit at the end, So you want

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Speaker 1: to opt for high impact cardio like running, swimming, cycling.

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Speaker 1: During ovulation, you've got elevated energy levels to give you

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Speaker 1: a chance to push yourself extending both duration and intensity for.

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Speaker 2: An invigorating workout.

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Speaker 1: You can just extend it and go harder during this time,

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Speaker 1: particularly you know day thirteen to fifteen on average, your

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Speaker 1: energy and hormones are at their challenge yourself during this time,

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Speaker 1: both mentally and physically. Ovulation is a key part of

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Speaker 1: your cycle and it's a key part of balancing hormones.

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Speaker 1: So when an egg is released from the ovary. This

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Speaker 1: is called ovulation, and your temperature rises slightly at this time,

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Speaker 1: so it's important to have a cool bedroom to ensure

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Speaker 1: a good night's rest. So that's my hot tip. Just

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Speaker 1: make sure everything's cool. Hormones and energy are at their peak.

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Speaker 1: So you really want to be pushing your training at

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Speaker 1: this time. You know, if you have the luxury of

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Speaker 1: choosing when you compete in sports, or you know when

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Speaker 1: you want to set a PB, do it during ovulation.

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Speaker 1: Think about this time. This is the time when you

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Speaker 1: really want to push. So things like hit and ply metrics,

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Speaker 1: lots of jumping, sort of jump squads. Add those into

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Speaker 1: your strength training, rapid strength training to like more reps

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Speaker 1: and heavier weights, more reps, you know that kind of thing.

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Speaker 1: Leveraging the energy in this phase to try and do

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Speaker 1: something new. Maybe you want to try kickboxing or taekwondo

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Speaker 1: or hot yogat dance classes, even something really energetic and

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Speaker 1: high impact. Ovulation is the time, but again, listen to

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Speaker 1: your body, don't overdo it. Enjoy this phase, but make

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Speaker 1: sure that you're adjusting the intensity all the time. Nutrition Wise,

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Speaker 1: you want to optimize your nutrition during ovulation by increasing

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Speaker 1: your protein, making sure that it's really supporting your recovery

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Speaker 1: after strenuous workouts, and address hormonal fluctuations with leafy greens

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Speaker 1: along with raw carrots. For estrogen balance, incorporate raw or

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Speaker 1: lightly steamed fiber rich vegetables like spinach, tomatoes, asparagus, and

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Speaker 1: brussels sprouts. Introduce fruits like figs, raspberries, pineapples, and strawberries delicious.

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Speaker 1: Choose lighter grains such as kinoa and lentils, and include

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Speaker 1: tumeric in meals or as a supplement to reduce inflammation.

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Speaker 1: At this time, raw green juices are really important as well.

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Speaker 1: So all of these delicious whole foods rich in nutrients

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Speaker 1: are really going to help with recovery and to balance

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Speaker 1: those gorgeous hormones.

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Speaker 2: Then we move into the luteal phase. I don't love it.

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Speaker 2: Your energy is declining.

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Speaker 1: This phase is normally I really feel it, and it's

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Speaker 1: a tortuous eleven to fourteen days in length. This is

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Speaker 1: when you get PMS symptoms, and this is when it's

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Speaker 1: just all yucky and you feel really crappy. Your hormones

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Speaker 1: are declining and you need to adapt. So in the

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Speaker 1: first week of the luteal phase, you'll need to think

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Speaker 1: about anti inflammatory exercise in the second week, take the

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Speaker 1: intensity down further and prioritize just rest just you might

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Speaker 1: just have some rest days. And above all, prioritize your

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Speaker 1: nutrition during this time because you're going to get food cravings.

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Speaker 1: Where women and at this time, this is when they're

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Speaker 1: peak food cravings. So in the initial week of this phase,

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Speaker 1: you want to focus on your weightlifting to optimize metabolism

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Speaker 1: and align your natural hormone rhythm. Decrease or skip cardio,

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Speaker 1: just skip it, minimize it because you're just going to

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Speaker 1: get inflammation. During the second week of the luteal phase,

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Speaker 1: reduce intensity while still incorporating resistance training like pilates, yoga,

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Speaker 1: body weight exercises. That's all fine, and acknowledge to yourself.

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Speaker 1: Just have that self acceptance where you know that there

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Speaker 1: are fluctuations in energy levels, so that daily hit just

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Speaker 1: may feel absolutely exhausting right now, but you will have

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Speaker 1: a time where you can do your hit workout. It's

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Speaker 1: just not now, So you've got to have that kindness

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Speaker 1: and compassion for yourself and really just give yourself a

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Speaker 1: break and adapt your exercise routine based on how you feel.

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Speaker 1: Emphasizing the rest and ensure that your diet incorporates a

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Speaker 1: lot of BC and D vitamins. Also include magnesium rich

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Speaker 1: foods like nuts, chickpeas, avocado, those tomatoes, leafy green sweet

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Speaker 1: potatoes and apples, or even take a really good magnesium supplement.

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Speaker 1: Stabilize your blood sugar by reducing cravings and anxiety by

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Speaker 1: consuming regular balance meals. It's really important not to just

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Speaker 1: snack during this time or binge. You really want to

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Speaker 1: be just eating regular healthy meals. Warm comforting options like

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Speaker 1: curries and soup feel.

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Speaker 2: Really great at this time.

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Speaker 1: PMS fighting foods like sweet potato and carrots. They really

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Speaker 1: contribute to the hormonal balance. So as progesterone and estrogen

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Speaker 1: naturally dip in the late lute your phase, particularly days

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Speaker 1: before your period. This can leave you feeling the need

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Speaker 1: to hibernate, but instead consider gentle movement, getting out for walk,

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Speaker 1: being outdoors. These kinds of activities will lower cortisol levels

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Speaker 1: and enhance your mood and reduce the stress, so low

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Speaker 1: impact is really important. Now I'm about to give you

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Speaker 1: a really hot tip. If you're trying to do some

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Speaker 1: weight loss and you want to go on a journey

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Speaker 1: with a calorie deficit or try diet or something. The

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Speaker 1: luteal phase is not the phase to do it. Your

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Speaker 1: body needs about ten percent extra calories a week before

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Speaker 1: your period.

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Speaker 2: So if you try to.

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Speaker 1: Diet or go into a calorie deficit this week, you

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Speaker 1: are starting an uphill battle. This week is the time

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Speaker 1: to nourish your body. We need the extra nutrients to

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Speaker 1: build that progesterone, and the progesterone is our calming hormone,

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Speaker 1: so don't even think about starving it.

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Speaker 2: That's where we.

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Speaker 1: Get into Oh, I started to diet, fell off the

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Speaker 1: wagon straight away, and you start that yoyo dieting. You

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Speaker 1: have to look at your cycle and I would start

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Speaker 1: bringing my calories down in the follicular phase, then just

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Speaker 1: maintaining during the luteal phase. You know. So coming back

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Speaker 1: to your question, my honest opinion is I think cycle

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Speaker 1: sinking is really important, really important to understand and educate

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Speaker 1: yourself about your cycle and understand how you can train

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Speaker 1: differently according to the different phases. But it's not the

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Speaker 1: be all and end all. I wouldn't die on it.

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Speaker 1: If you've got energy and it's a luteal phase and

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Speaker 1: you've got energy to go for a run or do

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Speaker 1: a hit.

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Speaker 2: Workout, then do it.

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Speaker 1: That's fine. Everybody is so different. The biggest takeaway I

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Speaker 1: think from cycle sinking is to listen to your body,

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Speaker 1: have compassion. Doctor Stacy Simms, who I've interviewed on this

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Speaker 1: podcast before, she has the best saying women are not

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Speaker 1: small men, don't train like a man. Consider your cycle

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Speaker 1: and if you're feeling really crappy and you're feeling like

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Speaker 1: reaching for the chocolate and you're like, why am I

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Speaker 1: doing this? What is going on with me? Why am

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Speaker 1: I trying to sabotage myself? Just look at your cycle

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Speaker 1: and go, oh, makes sense. I need a bit more calories.

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Speaker 1: I'm in the luteal phase. I'm going to nourish myself

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Speaker 1: with a really nice soup or broth or something like that,

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Speaker 1: and I'm going to just go with it. I'm just

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Speaker 1: going to flow with it. And so you really need

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Speaker 1: to just listen to your body. That would be my

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Speaker 1: biggest advice. Thanks so much for listening to Bounce Forward.

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Speaker 1: I love having your company, So please dm me on

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Speaker 1: Instagram at tiff Haul Underscore XO and let me know

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Speaker 1: what questions you'd love me to cover, don't forget to

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Speaker 1: rate and review me on your podcast.

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Speaker 2: Out speak soon, Happy days,