Episode 205. Mastering Menstrual Cycle Nutrition and Training

In-situ Health and Fitness

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Welcome to the latest episode of the In-situ Collective podcast! In this week's episode, we break down the menstrual cycle phases and how they affect your training, nutrition, and overall well-being. We dive into the follicular and luteal phases, discuss how hormones influence your energy, appetite, and cravings, and share practical tips for aligning your workouts and meals with each cycle stage. From dealing with PMS symptoms to the best foods for supporting hormonal health, this episode will give you actionable advice for confidently navigating your cycle. Tune in to learn how to optimize your performance and feel your best throughout the month!

Links to our resources:

Fueling Your Training Across the Menstrual Cycle: https://www.in-situcollective.com/articles/female-nutrition

Master Your Menstrual Cycle: https://www.in-situcollective.com/collection/p/master-your-menstrual-cycle

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1. Intro (00:00:00)

2. Understanding menstrual cycle impacts on nutrition and training (00:00:20)

3. Women should aim for 25-50g of protein post training within the hour (00:02:20)

4. Adjust training and nutrition based on menstrual cycle phases (00:07:15)

5. External factors impact the menstrual cycle (00:14:00)

6. Addressing Iron Deficiency in Women's Diet (00:16:15)

7. A Balanced diet is important for hormonal phases. (00:22:17)

8. Importance of nutrition and self-acceptance during menstrual cycle (00:28:30)

9. Magnesium supplements can help smooth muscle contraction and reduce cramps (00:34:30)

10. Review contraception methods for long-term health. (00:38:40)

11. Coming off hormonal birth control can have various effects on the body. (00:40:40)