Dr. Stacy Sims

So we're going to break down lean mass or I'm going to make this person crave more protein-oriented foods so that I can have amino acids to come in. So if we're looking at adapting, right, the only real thing that we need to be aware of is after ovulation, if we're going to do a high-intensity workout, we need to make sure that we have some more carbohydrate.

So we're going to break down lean mass or I'm going to make this person crave more protein-oriented foods so that I can have amino acids to come in. So if we're looking at adapting, right, the only real thing that we need to be aware of is after ovulation, if we're going to do a high-intensity workout, we need to make sure that we have some more carbohydrate.

So we're actually eating before and after having some good carbohydrate that comes in.

So we're actually eating before and after having some good carbohydrate that comes in.

Yep. And then we have around a 12% increase in our protein needs because we have a higher amount of amino acids that are needed. One, because we're developing tissue, but two, we also have skeletal muscle turnover that we need to keep up with.

Yep. And then we have around a 12% increase in our protein needs because we have a higher amount of amino acids that are needed. One, because we're developing tissue, but two, we also have skeletal muscle turnover that we need to keep up with.

That's individual. So it used to be early days when menstrual cycle research was coming out. We saw on a molecular level that the low hormone phase was where we could really push it and we could really get really good adaptations because our body was really responsive to stress. Then after ovulation, we see a fuel shift. Like I said, progesterone is really conserving or pulling glucose away.

That's individual. So it used to be early days when menstrual cycle research was coming out. We saw on a molecular level that the low hormone phase was where we could really push it and we could really get really good adaptations because our body was really responsive to stress. Then after ovulation, we see a fuel shift. Like I said, progesterone is really conserving or pulling glucose away.

Estrogen's also sparing it and saying, you know, you need to go to the uterine lining. So with the change in hormones, we have a change in our fueling system. We also have a change in our core temperature where it goes up by about 0.5 degrees Celsius or around 1 degrees Fahrenheit. So our heat tolerance isn't as great.

Estrogen's also sparing it and saying, you know, you need to go to the uterine lining. So with the change in hormones, we have a change in our fueling system. We also have a change in our core temperature where it goes up by about 0.5 degrees Celsius or around 1 degrees Fahrenheit. So our heat tolerance isn't as great.

But because we're seeing more and more anovulatory cycles, we have to rely on the woman to track her own cycle.

But because we're seeing more and more anovulatory cycles, we have to rely on the woman to track her own cycle.

Well, it doesn't have to be as hard as what people think. It's the nuance of how do I feel today? So I tell women, instead of really dialing it in and saying, oh, well, I think I ovulated today, so that means I should back it down. When you go to the gym, use what we call a sessional rating of perceived exertion.

Well, it doesn't have to be as hard as what people think. It's the nuance of how do I feel today? So I tell women, instead of really dialing it in and saying, oh, well, I think I ovulated today, so that means I should back it down. When you go to the gym, use what we call a sessional rating of perceived exertion.

So I tell people most of the time you're going to go in, you're going to have a physical and a mental, right? Physical, how are you on a one to 10? Mental, how are you on a one to 10? If physically you're an eight and mentally you're a two, warm up really well and see if that mental capacity comes back up. If not, then we're not going to push too hard.

So I tell people most of the time you're going to go in, you're going to have a physical and a mental, right? Physical, how are you on a one to 10? Mental, how are you on a one to 10? If physically you're an eight and mentally you're a two, warm up really well and see if that mental capacity comes back up. If not, then we're not going to push too hard.

We're not going to work on technique because mentally you're just not there. Physically, maybe you are. If you go in and you're low on both of them, then it's going to be a technique and recovery day. You're not... wasting time at the gym, you're going to make it work for you by really working slow under the bar, nailing technique, not getting the heart rate up so much.

We're not going to work on technique because mentally you're just not there. Physically, maybe you are. If you go in and you're low on both of them, then it's going to be a technique and recovery day. You're not... wasting time at the gym, you're going to make it work for you by really working slow under the bar, nailing technique, not getting the heart rate up so much.

And as we're going through and tracking how we feel, we're going to start to see patterns across our cycle and we can anticipate those patterns. And say, okay, well, I know on day 21, I always feel flat. So I'm not going to schedule a high-intensity workout that day. I'm going to sleep in, maybe do some mobility, recover, and really know that I'm not going to nail it that day.

And as we're going through and tracking how we feel, we're going to start to see patterns across our cycle and we can anticipate those patterns. And say, okay, well, I know on day 21, I always feel flat. So I'm not going to schedule a high-intensity workout that day. I'm going to sleep in, maybe do some mobility, recover, and really know that I'm not going to nail it that day.