The Truth About Menstrual "Cycle Syncing": Diet, Workouts + Progress
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- čas přidán 29. 08. 2022
- For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️
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My Instagram: / natacha.oceane
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Hey my friends! I’ve had HUNDREDS of DMs, emails, comments asking me about these routines and plans for syncing your workouts to your menstrual cycle from TikTok, CZcams and health magazines and websites. So let’s work through the science to see what we can and can’t learn about how to adjust your diet, routine and workouts
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) - (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these clinical trials and studies are a great place to start!
www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/science...
www.ncbi.nlm.nih.gov/pmc/arti...
helloclue.com/articles/cycle-...
www.nature.com/articles/s4159...
www.sciencedirect.com/science...
researchportal.northumbria.ac...
www.nature.com/articles/0803699
pubmed.ncbi.nlm.nih.gov/34648...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/science...
pubmed.ncbi.nlm.nih.gov/27634...
www.ncbi.nlm.nih.gov/pmc/arti...
www.tandfonline.com/doi/epub/...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
link.springer.com/article/10....
thefoodmedic.co.uk/2021/12/wo...
www.sciencedirect.com/science...
journals.lww.com/nsca-jscr/Fu...
www.sciencedirect.com/science...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/science...
link.springer.com/content/pdf...
link.springer.com/article/10....
springerplus.springeropen.com...
pubmed.ncbi.nlm.nih.gov/26558...
www.thieme-connect.com/produc...
pubmed.ncbi.nlm.nih.gov/26554...
jissn.biomedcentral.com/artic...
www.ncbi.nlm.nih.gov/pmc/arti... - Zábava
The menstrual cycle tracking app I personally use is Clue (100% not sponsored, and I just use the free version) but Flo is also really great! I hope it can help you understand yourself a little better 🫶
If you’re up for reading about the scientific research yourself, I’ve added a small selection of the most useful literature (the ones shown in this video) in the description box 👩💻👩🔬
Love ya ♥️
You are the best! Thank you so much for your work and dediction🙂🤍
I use myflo since i like their policy of not selling data (for anyone concerned about that)
Clue is a great app and one of the few that actually respect privacy, most menstruation apps are collecting personal data together with health data like crazy so please be careful about that, everyone! Your privacy is important, especially when it comes to your health!
@@REGINLEIIF Especially in the United States, with the noose tightening around the rights of women.
I also use the free version of Clue!! 😮😄
She should be the highest paid fitness "influencer" on the planet. She adds sooo much sincerity and genuine information to the industry. I appreciate her so much and will always always support anything she produces financially and by liking/sharing her content 😊😊😊
Given how many views and subs she has.. she might be getting a good buck 😉
Right?! I only just found her a week or two ago and already she is one of my favourite influencers ever - and I’m not even really a fitness person - simply because she is so informative!
I am a PhD student and I really realize how much time, patience, focus and understanding it takes to create a coherent review. Presenting it in a very accessible way to other people who do not necessarily deal with the scientific community is seriously quite a feat. Thank you for the work you put into your content - viewing your videos is always a great pleasure - also unscientific ones! :) You go Girl!
Been thinking the exact same thing!
As a PhD student, I couldn't agree more. Well done Natacha!!!
thank you all 🥺 that's so heartwarming to read - that was really everything I could have hoped for when I started my channel. My goal is to make these videos feel satisfying for all levels of fitness and scientific literacy and I think I don't always get it quite right but you all help me get better each time, so thank you ❤🔥good luck with your PhDs, I'm proud to be surrounded by so many amazing women kicking ass in the research world 🤍👩🔬
exactly what I think - so many of the materials that higher education especially graduate level researchers and students do don't get share widely to the public because of presentation issues. The articles and research results are gibberish to every day human! Natasha did a great job of breaking things down
“The Lord is not slow in keeping his promise, as some understand slowness. Instead he is patient with you, not wanting anyone to perish, but everyone to come to repentance.”
2 Peter 3:9 NIV
ROMANS 10:9-11 “If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved. As Scripture says, “Anyone who believes in him will never be put to shame”
Matthew 11:28-30 “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”
“For the Son of Man came to seek and to save the lost.””
Luke 19:10
God wants us to believe in His One and Only Son, Jesus Christ our Lord and Savior, who died for our sins :D When we truly believe in our hearts that Jesus is the Son of God, who died for our sins so we could have eternal life with God, we are saved from the eternal fire and have eternal life in Christ Jesus!! 💖 May God bless you all! 😊❤️
I, personally, have my most intense workouts during my pms. Since my main symptom is being constantly pissed off, I need to burn off that negative energy before I start tearing heads off 😂
Hey Mary! Hahaha that sounds smart 😂 Honestly I’m kinda the same - my best workouts and movement is often early on in my period. Mine is less from being pissed off and more just wanting to mooooove but still! 😂
I dance and bang my head to angry japanese rap when the moodswings hit so I relate
The sense of achievement when you slay the work out during heavy periods, is altogether a next level dope.
Yessss.
Warriors
Haha, my husband will tell me to exercise when I tell him I feel mad for no reason during pms. I always feel better when I exercise! Plus I feel proud that I am pushing myself hard to get that mad energy out. 😄
As someone in the medical field, there is little research on menstruation, PCOS, etc. Women are unfortunately not believed or blame it on menstruation or hormones. This is why science and research is sooo important. Thank you Natacha for highlighting such an important topic love your content as always!
Seriously, I have a friend who had to switch doctors because she was basically told to just deal with her excruciating period pain. Turns out she has pretty severe endometriosis, there’s just not enough research’s round it.
Hey Natasha this is fabulous, so good to just focus on what feels right for you rather than listening to other workout cycles. would you be able to do a video on hormone imbalance ie foods that help with this and the correlation between hormone imbalance and weightloss/ weight gain. Thank you xxx
agree! I suffered from Chronic Fatigue for years and it just got progressively worse; almost couldn't get out of bed. No doctor believed me or could find anything wrong. I had a severe hormone imbalance, which wasn't tested until I sought out a functional medicine doctor. While birth control wasn't the only issue, it definitely was a factor in the imbalance. Even my ob-gyn didn't think my issues could be related to birth control. ~16 years of menstruating and I am just now learning about my hormones! I am pro-birth control, but I think there needs to be more education around it because of how much individual hormones can vary. Just tracking a few months of cycles tells you so much and is really empowering to understand your own body.
@@kyrashaner5320
This is so maddening, the amount of comments I still see like this, even in 2023, is INFURIATING.
We are still stigmatised, not believed, treated like we dont know anything etc.
WE KNOW.
Having PCOS, it’s painfully clear to me how woefully inadequate the research is, which is why it’s even scarier to note that my primary care physicians and gynecologists have always had an understanding of PCOS that is 10-15 years outdated… there REALLY isn’t that much POCS research to keep up with, why is it acceptable to be so behind the times on something that affects about 15-20% of us?😢
It is sickening to think of the gender bias in scientific research. Think of all the knock off effects on women’s health and longevity! Similarly, way more women get killed or severely hurt in traffic accidents because test dummies, and consequently safety features built into cars, are adapted to men’s bodies. It’s actually horrifying when you think about it! Anyway, thanks for doing this. More content like this please!
Reading tip, talking about the gravity of the issue and the amount of research not being done in medicine because it doesn't apply go men even though it could be helpful for women, with a great review of all the areas where data bias against women is dosisvantaging: Invisible women, Criado Perez
woman also die much quicker with hearts disease because most symtoms that people know are based on symtoms that the male body shows but not the female body.
Similar to autism. Women display it differently to men and so they often do undiagnosed till later in their life
@@totally_a_spy ADHD as well
Hi I’m in research and just wanted you to know that the new age of scientists are very much being trained and actively working to balance out research! We have a long way to go still but sex as a biological variable is very much a focus for many projects and something we HAVE to address these days. I for one am SO happy about it
"You should feel confident in your own experience"
Thank you 🥹 It’s such a pet hate of mine when people confidently create rules and “norms” when they don’t have the data because that totally undermines people’s autonomy to listen to what feels right. I hope your journey brings you a lot of happiness!
Amen to this! I always felt like an anomaly because I tend to weigh less and feel leanest when I'm on my period. Just goes to show that every body is different 😊
Love this! I definitely feel like my weight and my appetite is going up 4 days before my menstruation but yes everyone's body is different
As someone with PCOS (which is so under researched), YES let’s talk about periods girl!
Yeaaahhh it’s a very complicated issue, and my wonder is if it’s also often misdiagnosed because of a number of shared symptoms with other health issues which aren’t taught to medical doctors. That then only makes it harder to research and identify causality and treatments, sadly. But I’m optimistic, a lot of progress is being made at the moment! All my love and big hugs! 🫶🫶
Me too DeeCee! I'd love more research on PCOS to understand my crazy body.
PCOS fam!!!!!
I am SOOO thankful you spoke to this. I have seen so much about this topic on TikTok. I started following some of the exercise recommendations for the various phases this past month. I noticed that on the days I was recommended to walk and keep the intensity low, I felt strong and energized. I was so confused. I genuinely felt up for an intense session but chose to walk because I "should" be tired and lethargic. Like what??? Thank you for the reminder that our bodies know best and that we need to listen!!! So thankful for this channel
Hey Katie! We’re the same, honestly! In fact I’ve seen a lot of messages and comments saying the same, so hopefully that helps remove some of the confusion! I set PBs all throughout my cycle, and have never noticed energy patterns after years of tracking my cycle. You’re doing really great by listening to your body, I hope this helps you feel a little more confident in it! 🫶🫶
Same. I started switching those days to heavy lift days and I have been hitting prs. I have amazing lift sessions during my periods.
So by following the cycle syncing method, it resulted in more energy. To me thats means it works.
I've always run worse for the 5 days before my period. after my races which were all 5k or less in high school, I would have to go hide in the restroom for 30 minutes to wait out stomach aches/cramps. Sitting helped. So even though I may have been able to perform the same physically, mentally I knew that the harder I ran the more pain I'd be in, so subconsciously I wouldn't do my best.
It’s interesting to me that the research said there’s little to no difference in performance. I guess what that means is generally an individual’s capability will stay about the same, but that doesn’t mean it will physically feel the same for you. Especially since women did cite symptoms that they thought affected them.
For me, I usually can't push myself two days before; I end up quitting in my warm up and sometimes, I can't get myself to fast walk either. I am irregular so when I have the issue two days in a row, I know what's coming next. The first twelve hours after the start is my walking required (for my hip and low back) and then I can go again just fine. So, I guess, sixty hours of only running if I'm in danger.
This has only happened in the last couple of years. I want to do my best to make sure that window doesn't lengthen. This is why the period fitness cycle hypothesis started to make sense to me; I want to adapt it to me. The nutrition side of this is also rather interesting.
I've had some brutal stomach cramps from even just doing cardio warm ups after taking breaks from the gym, doctor said it could be due to circulation going to the extremities and not supplying the digestive system with enough blood which causes it to cramp. Recommended buscopan for relief and I also time any meals to be 3 hrs before I do any strenuous aerobic workouts. Just getting the timings right has been super annoying but also a good locus of control because now I know if I don't eat I'll be lethargic and more likely to miss the session but if I eat 3hrs before I will feel fuelled and also not cramping
I don’t think it just mentally, like she said there are very few studies, personally I physically can’t perform well leading to my period regardless how much I mentally push myself. I feel generally more fatigued more joint pain and cramping. Its just imposible to ignore those physical signs for me.
@@EcstaticTeaTime I think it’s valid to vary your routine to accommodate for your body’s symptoms, she’s just saying that it’s impossible to subscribe a blanket training program for everyone’s cycle.
What I have definitely noticed on myself is that working out most days greatly improved my PMS symptoms.
Natacha is out here explaining my period to me better than any biology class I ever took🙏🏼
You’re the greatest, these videos are big projects for me so hearing you like them really makes me happy 🥹🥹
@@natachaoceane omg, you replied🥲🥹 I’m doing Build Reload right now it’s AMAZING! I actually look forward to the workouts & it’s helped me become less afraid of the gym & weightlifting. So thank you so much for all your hard work, we’re the beneficiaries of it all☺️
Oh YES… endometriosis warrior here who loves to exercise. Your content just continues to be so relevant, understanding and excellently executed. Love it!! Thankyou truly ❤️
Endo Warrior here! Sending hugs!! 🤗🤗
Can I ask if either of you had the diagnostic laparoscopy & how you found the recovery & any improvements? I'm waiting on a consultation for the op & trying to gather as much info as possible. No worries at all if you don't feel comfortable sharing though X
Sadly same though most of us just hurt for the week(or more) only to be told "you must be sensitive to pain" no sir. I lived UPSTAIRS and walked up and down and DROVE TO WORK with my right foot BROKEN IN 2 PLACES. Recovery?! Thats after the period ends!
Thank you so much for this video, Natacha! As a scientist myself, it is really annoying (and sad) to see people incorporate results from a single or very few research articles to their beliefs like it was an absolute truth. What many people don’t understand is that research has its limitations, which are always mentioned in serious articles but quickly ignored by those who just take one sentence, one finding, and start spreading it around on social media without pointing to the exceptions and limitations. Thanks for helping to reduce the spread of misinformation masked as science. Great work as always.
Hey Mariana! Yeah it’s difficult honestly - headlines get made and picked up SO easily when there’s just so much context and info being missed 😫 it hurts my heart a little honestly but I feel like we’re getting better. More science based creators are starting to dominate and I want to help more catch on 🫶🫶 thanks for everything and for your kindness, it means a lot 👩🔬👩🔬
The training part was unsurprising!! I’ve hit PB’s many times on my period and haven’t been able to understand this craze with changing your training around your phases.
If I don’t feel good I just do less, if I feel good I go for it!
Love this so much
Same! I always feel weak and fatigued the week before my period and then when I’m on it is when I’ve lifted my heaviest and felt my strongest
This is so encouraging to hear other women with similar experiences! I’ve personally felt more weak the week prior to period rather than the week of the period itself. As long as I focus on staying hydrated and taking my electrolytes and supplements the week of my period is not a problem stamina-wise.
@@cl5420 sadly I will probably miss at least 3 days straight with hormonal migraines and stomach cramps. I also wonder if it gets harder the older you are. I’m now 37 and I feel like it’s really beating my body up some months.
@@toniwalker6901yes I noticed as i get older, it got worse! So now I’m on my third month of seed cycling. After the first whole month I noticed significant improvement, then after two whole months i noticed even more improvements! I didn’t even have to take any pain pills and i had few painful days and less flow. I willing keep the seed cycling technique because i can see it works. If you may, try it.
What have yall been following?? Everything I follow says you will get a high boost of energy (because of estrogen) once the period starts so you will do better with more intense workouts
This is hands down, the best fitness CZcamsr I know. Natacha is so so athletic, hard working, resilient and intelligent, she inspires me more than anyone I know.
You’re the greatest, I would never ever want to give you guys anything other than my best to be honest 🥹 it makes me slower at posting and I’m sorry for that but your time is too precious ❤️🔥❤️🔥 all my love always!!!
@@natachaoceane GURL YOURE THE BEST, YOU CAN POST ONCE A YEAR AND THATS OKAY BECAUSE IT’LL GET US THROUGH
The worst is when you're curled up, fetal position style, on the floor when you want to go to the gym or even on a small walk, waiting for the Advil to kick in. Such an informative and wonderful video, as always!
Not to throw out unwanted advice but I have Endometriosis so I really feel for you, try treating your cramps as cramps. Like as if you have a potassium deficiency. There’s going to be something that works for you, maybe strawberries with your banana, or celery and tomato juicing, or my very very favorite watermelon/watermelon water. It has a special enzyme that cools the uterus, even at room temperature. And yes, take the Advil, I’m not here to tell you no 😅 just want to offer some help and a hug 🤗
@@tammystiletto Don't apologize, what wonderful advice! I'll try that in a couple of days. Any knowledge is so appreciative (hence why I watch Natacha), so thank you! :)
@@tammystiletto oooo I’m going to try this. I wake up from menstrual pain then can’t sleep for the next 2 days. Thank you!
@@tammystiletto worth testing watermelon - delicious and refreshing
This is extremely anecdotal and does have a bit of science behind it. Eating minimally processed soy regularly/daily. It reduces period pain. I have tried it for several months. The months I hardly ate soy and included junk food. I had my normal/unbearable pain. The ones where I ate soy and some junk food. I had way less pain. Soy + mostly plant based foods. No pain during my period. Or at least a bit of discomfort.
Finally someone who adresses this very important topic! I'm so fascinated by how you make this (sadly, because it should not be) very intimidating topic seem so natural! We girls got to support each other and share our knowledge. Just as you do! You are the biggest role model and I'm so glad that I found your channel!!!
Omg! Kirsty Elliot-Sale (of the papers you included) is someone I cite for my research ALL THE TIME!! So great to see so much support for finally recognizing that women are not “small men”…we need to consider that those with a menstrual cycle function differently and we need to accommodate that!
You’re the only person I have the notification bell on for and I clicked IMMEDIATELY. Love you Nat, hope you’re doing well. Now I’m gonna watch the video ❤️
You can’t imagine how grateful I am, thank you for backing me like that 🥹 I’ve felt excited to see and share with you guys ever since I started CZcams so thank you 🫶
I've always thought this training/eating for your cycle stuff was rubbish, so thank you so much for doing the hard work of summarising the science for us! Honestly, it just feels like another way of pathologising female bodies wrapped up in a neat "feminist" parcel.
Most people already experience so many barriers to exercise and eating healthily, and this trend has only created more confusion that prevents people from getting started. If my body really doesn't want me to train in a certain way, I trust it to tell me! And all of this health monitoring and referring to apps to tell us how we feel is just further disconnecting people from their bodies and creating further obstacles to change.
🙌🙌🙌🙌
👏🏼
Thank you so much for making such a well researched, comprehensive video on this unspoken topic.
I have been diagnosed with PMDD (pre mestrual dysphoric disorder, a very bad PMS sort of thing) at 28 (four years ago) and since then I slowly started to observe and research about how hormonal cycle affects my life. A whole new world opened up for me. A world full of things happening, of which nobody talks about. Yet it must be happening for many million of other women on the planet. Mind blowing...
Natacha, I just have to say, your advice to just LISTEN TO YOUR OWN BODY, be it with nutrition, fitness, etc., has helped me immensely over the years. I pay so much attention now to my emotional changes, my perceived exertion, my cravings, etc., and it’s helped me feel so much more balanced day to day. I still have a long way to go in my own health journey (as I’m sure we all do), but I’m constantly learning a little bit more about myself that helps me get that much closer. (Plus, your fitness guides are what helped me finally feel confident in the weights sections of the gym!) You’re incredible, thank you for all you do!
I track my cycle for health and self knowledge, so I see so much about "cycle syncing." I've always felt very skeptical, so I really appreciate all the time and effort it took to put this together! I always train through my whole cycle and it feels right for me.
Thank you! I recently learned that my feelings of fatigue, weakness, and tiredness walking around and doing physical activity during PMS isn't just perception, I actually experience low blood pressure during that time even though most sources only discuss high blood pressure and progesterone in the luteal phase. Feeling tired isn't always just in your head!
I get anemic about a week before my period. It was found by accident in a routine blood test and when diet didn't help I had to supplement. That helps just enough to keep me upright along with the diet changes. Definitely not all in everyone's head.
Okay so I never ever comment on yt videos, but girl do I owe you a big THANK YOU💗 I'm a teen girl who's basically growing up with social media and you literally saved me from the ignorant and toxic flow of tips, workouts, diets I was following. I've been watching your videos fow quite a while now and your scientific approach to health and fitness opened my eyes and gave me the opportunity to really learn how to take care of my body, strengthen it and grow in it, all while enjoying it.
I still have a lot to learn, but the right approach is there and that only thanks to your videos and your smile!
You're a perfect role model
I suffer from severe PMS which is also sometimes called PMDD. The fact that there is so little research on it when it's such a debilitating condition is crazy to me. One of the many symptoms is insomnia for up to one week before my period. I am so relieved when I menstruate despite the cramps because I know that I can finally sleep ... That affects my training a lot because I have very little energy during the day... Thank you for talking about this topic and showing how each woman is so different when it comes to her cycle! I've learned a lot.
Because women's health dont matter, and it's all in our heads etc.
Despite suffering from those things, despite ALL the women pointing all the details out, despite US ALL existing etc.
"It's not real"......
Hi, Mykono. I’m creating a guide for women to help heal their PMDD naturally. Would you be interested?
I have PMDD too and the insomnia kills me! It's hard to keep exercising when you're not able to sleep
Natacha. I'm mid-workout, mid-video watching and needed to stop and just say, THANK YOU!!! I personally really appreciate your in-depth deep dive into ALL OF THIS. Best and most well-informed corner of CZcams. Love being part of your community. Thank you for sharing all of your research and thoughts here. Have a wonderful day! xoxo
This was incredibly well researched, expressed, and edited. Pray for you Natacha. You are a long time favorite and assistance to the fitness community.
Love how much you advocate listening to your own body! Each person is so incredibly different! And in todays world, it is so easy to ignore your internal cues in exchange for what others tell you is best. Thank you for always sharing the truth!
I'm in the sciences too and I can't express enough how refreshing it is to have you speak up about this! Other people don't do the research and seem more concerned with getting views, but you're always honest and thorough and want to use real science to help people. I love it.❤️
The amount of work that goes into making a video like this is just so inspiring, thank you so much for putting this information out there! With every video you post I’m in awe of how smart and passionate you are!!
Med student here and imma tell u right now the way u presented is makes my researcher heart so happy! Well done. Subscribed
You’re awesome, thanks so much for the kind words. I try to do my best! 🤍
Thank you so much for this Natacha! Thank you for all the time, work, effort and care you put into each of your videos for us, especially science explained. I am so grateful there is someone as lovely as you out there trying to change the way the world sees fitness, training, health and wellbeing. It's incredible and you genuinely have impacted my life so so so so much over the years in the best way possible.
Seeing you smiling and loving your training and food again after your recovery and getting to work on the things you love with Mario is so special to see and it makes me so happy seeing you happy. Thank you for being you.
Sending lots of love always. I hope something makes you smile today and that you see a beautiful sunset
You're the only content creator that I have notifications turned on for. All of your videos are PURE GOLD and thank you so much for putting them together for us. The work going on behind the scenes must be huge and it is so very very appreciated!
Shoutout to Natacha for genuinely reading through all these different articles and books and educating us on everything with quotes and supported research! THE ABSOLUTE BEST❤️
First of all, THANK YOU for this incredibly informative video. I'm shocked by the amount of research you had to go through to be able to create such a video and I'm beyond thankful. As someone who suffers A LOT from energy and brain functioning fluctuations throughout my cycle, I'm constantly trying to understand how to adapt my diet and workouts to be at my best during each phase (and also be more patient and kind to myself when I'm not able to do the things that I wish because I'm not feeling well enough). It's very frustrating to see how little research has been done around female hormones and how they impact our lives.
Literally so happy any time Natacha posts, and the fact that she’s going over something I have been wondering about specifically lately is just the best ❤️
You’re the best, I hope your workouts make you so happy and fulfilled!!
I was JUST wondering about this--perfect timing!! Love how you always include such concrete science in your videos, it's so rare to find on the internet these days!
Thank you so much for sticking to the science, empowering me, and not making me feel like prey to whomever is telling me what I should be doing and how I should be feeling!!
I’ve been an athlete for 10 years, and I only started doing cycle tracking + syncing to my workout the past 2 years. Life changing, helped me train for my first marathon this last year!
Since I’ve been on a “cutting diet” because I have a very specific fitness goal, I’ve been eating well balanced yet lower calorie same meal for the past 35+days. And because I eat SAME food and follow exact same daily routine (also workouts), I can tell how my body reacts around menstrual cycle. It’s very been interesting. Everything is a learning experience. Thank you Natacha for always teaching me amazing information.
I love, love, love how you showed the cited articles on the video. It is SO important to back-up these type of topics with multiple articles. Thank you for taking your time and sharing, I was so confused about cycle synching, especially because I have a naturally- irregular period and PCOS, so I've trying to find ways to help it instead of making it worse. Now I know that I should give my body grace for pulling up whenever I feel like crap during those last few weeks of my period, and to cut myself some slack without letting it all go completely.
As a woman diagnosed with PMDD I appreciate you breaking this down and making it easy to understand. It is easy to get down on yourself, but to know these things truly helps ❤️
I absolutely love and appreciate how much thought time and effort is put into these videos. The amount of information and research to out all this together is crazy. This is an amazing video and so well done and as someone who goes through PMS and has had issues since who knows how long it’s so useful and reassuring to have this reiterated
The week before my periods I am good for glue. Depression, mood swings, lethargy, what is the point in life, my workouts I do begrudgingly but half ass and hate every second of. As soon as my period starts my mood is amazing but then I’m in absolute agony, trying not to throw up, curled up on the bathroom floor, popping ibuprofen and buscopan and shitting my brains out for the first 2 days 🥰. No chance getting a workout in on days 1 and 2 sadly! Wish I could. Always so jealous of people who are like ehhh it’s just another amazing day of life working out being perfect ... meanwhile, here I am, stepped on slug of life over here trying to survive to live another day 😅 (great video btw I find it all so interesting!)
PMDD
Same!! Literally curled up as we speak, because i tried to do some relaxing yoga poses... body was like WHAT ARE YOU DOING!! So yea, feel ya unfortunately
I don't know why it's so reassuring to listen to your videos, you're always so attentive and prepared
I have been waiting for this video for TWO years 😩 so glad you finally covered the topic and glad to know I took the right approach of taking in the information and applying it only as I see fit depending on my own progression, mood, energy, calorie-intake, etc etc. All of which I also learned from YOU. You’re amazing, Natacha! Thanks for all the time you out into these ❤️
Love your brain Natasha ❤ Sometimes I get cravings or feel unmotivated because it’s how society says you should feel when you have your cycle, but for sometime now I started really listening what MY BODY tells me and I find myself very motivated, even though some months are better than others.
Every time I come in to my luteal phase I feel these symptoms and worry I’m gaining weight (not that it matters if I do). Now you’ve given me so much clarity and confidence in the way my body changes during my cycle, now I’ll look at it all through a different perspective! Thankyou Natacha, I hope you’re well!xx
God! This video is GOOD! It’s so strong and I admire your capacity to translate science to the public. Thanks for doing what you do, you’re a gem!
Thank you so much for this Natacha, as someone with some very painful (and painfully misunderstood) menstrual conditions, it is so comforting and satisfying to see someone so intelligent and well researched contributing to the dialogue in such a powerful and effective way
Omg I was just binging your videos to get food and workout inspo as I’ve been mentally dealing with body issues but you always bring a smile to my face and honestly I might study dietetics because of you so thank you 💜☺️
Thank you so much for covering this topic and deep diving into the studies that are often mentioned. I have been going down a rabbit hole where so much resonates, but when trying to align an average or typical response throughout my cycle, it starts to fall apart, which is where the idea of individual variability starts to come through. I love your message of focusing on yourself, and not just accepting all the external noise. Hope more research is on the horizon, though, because it's such an interesting topic.
Thank you so much for this! I've been tracking my cycle and how I tend to feel, eat, athletic performance, etc. And I get so disheartened when what I personally experience doesn't match my internet research. I so appreciate that you dig into the science and studies. Knowing there's not as much research as all these articles would suggest is super helpful. And the study that shows it's incredibly variable from woman to woman, but that often a woman's experience of her cycle is consistent, is super helpful.
All the effort, time and energy that is clearly put in making this video is really appreciated! 🙏🏻❤️
Honestly, your videos should be shown at schools. I forgot all about the cycle but it’s so important not to ignore the background changes happening in our bodies every day. Absolutely amazing and interesting video 😍
Can't imagine how much time and effort you have put in to make this video!! Very detailed and organized and rich in content~ Thanks tons Natacha! Truly appreciate your hard work
that really means a lot, thank you so much Kirsten 🥺 it does take a lot of time but you guys deserve it and I'm just really happy if it helps. big big hugs!
I am SO HAPPY you did this!! Thank you!!! The community needs more women like you ❤❤
Another inspiring and informative video, thank you Natacha. The amount of work that goes into these is above and beyond, and we all benefit from it. Words can't explain your impact, you're phenomenal.
I can only go on my own experience, but I must say what cycle synching helped me with was stabilizing my actual period cycle, if you are training very intensely for a full month at the same rate you can upset your menstrual routine as your body prioritizes the training over the menstruation (apparently). Once I synched my exercise routine a bit more, I went to a 28 day style cycle rather than an irregular, maybe 60-90 day cycle. It also reduced some of the problems I had with vomiting around my periods. I'm less sure about the other stuff in my own case, but when I made a mistake in my calculations one month I noticed a lot of the behaviours increase (appetite, mood, pain) when my exercise routine was less in tune with my usual routine because I got the week number wrong. I wasn't expecting them until the next week, so I wasn't on the lookout for them, either.
Im 10 months late to ask but, I have similar irregular cycles where its 40-60 days (im glad im not the only one getting around 60 days) but how did you start cycle synching?
Did you follow the regular 28 days or did you sync to your irregular days? I find it sort of inspiring that you were able to make your cycle go back to regular again and I dream of this too 🥹 I’d like to start cycle syncing as well but being irregular makes it difficult for me to know when my lutheal phase starts :(
Any advice would help :)
@@clyyyyyla Hi, great to hear from you, I know right ;( Basically, I started from the start of my period, I didn't do any exercise on day 1 or 2, then for the rest of the week I did ballet, then 2nd week I did aerobics at high intensity with weights, 3rd week I did easier aerobics/ longer, then 4th week I did walking workouts and walking dance, but I made sure I did a more intense dance walk thing **4 DAYS BEFORE** my period was due on day 28. Week 1 I focused on iron, week 2 I did animal protein, week 3 I did vegan protein, week 4 I focused on healthy fats. Once I did get into the swing, I would know my ovulation date from when I discharged, and I could work out that my period would start 2 weeks from then, as long as I did the workouts about half a week beforehand. I based this off of Ellen Barret's 28 days lighter diet, it was kind of the only diet around at the time that advocated cycle synching I think, it kind of went against medical advice a bit which was to workout more on your period for pain relief, but like I said it used to make me vom and give me headaches etc.
Before this, I would just do aerobics pretty much every day at the same intensity, and although i was thin, yup my cycle wasn't happy. I have to say though that the cycling thing did make me a bit heavier, sometimes people did comment that I was better looking before, but that is how weird society is sometimes, they think looking a certain way is the same thing as being healthy. Recently I've been incorporating some ideas from Mindy Pelz's Fast Like A Girl, it is a little bit like an update on Ellen Barret's work which was written before fasting and stuff was a thing, it basically encourages you to cycle synch that sort of stuff as well, (but without the exercise aspects of the original which were particularly helpful). it definitely has helped me get my ovulatory discharge back, you can see my stomach has got flatter, but again she does warn you that actual weight loss is harder when you cycle synch, so hopefully that side of things works out as well eventually lol.
I totally was waiting for this video cause I knew this subject is hiiiiighly discussed even though we don't have enough research.
Personally , I notice few changes in overall performance a week before and during my period , I literally struggle to even finish workouts I consider really easy and I'm used to perform highly on them. But that doesn't mean that everybody experiences the same thing!! I know a friend that whenever I complain to her about my poorly performed workout due to my period she doesn't believe me , she never feels anything during her cycle!!!
yeah so great video Natasha , LOVE U
Your friend is a very very very lucky one 😅
Thank you Natacha for always showing up with quality content. You truly are a inspiration. 😎
You’re literally saving lives by generously sharing your knowledge with the world thank you so much ❤
Thank you for your dedication and incredibly hard work. You obviously put so much in these science based videos. It's so lovely to watch them. You are stunning as always 🔥 ♥
Hey Margaryta ❤️🔥❤️🔥 that’s super kind of you, I feel like I’m the thankful one honestly for all that you all do in terms of support and kindness. I hope something I create can be helpful and helps you live happier, even if it’s just something small 🤍
I’m glad you did a video on this. I hate seeing people spread misinformation that females should do pilates or yoga bc it supports their “hormones” and stress levels. Workout how you want and don’t spread information you don’t know 👏
...but cortisone does spike your hormones. so harder workouts equals a spike in hormones. why is this not logical, am I wrong?
this was the most comprehensive explanation about this topic. these short-form tiktok videos just aren’t cutting it! need me my natacha science gal explainer always
Yes! Thank you! I struggle with my periods, training, and eating. I haven't really been able to find good , definite information on the topic and how I should change in accordance to my cycle. I had comment in a few videos ago and asked if you could do a video on periods and weightlifting and here you are! I love how you provide and present the research in a sincere and informative way.
Thank you so much Natacha! I’m on day 3 of my menstrual cycle right now and so this is perfect timing 💛
Hey beautiful! I hope you’re not in too much discomfort! Any time, I’m sorry for the hold-up! I’m a little anal about being thorough and it slows me down 🙈 big hugs!
This is brilliant! Have a lot of clients who have been asking about cycle tracking and my advice has been to learn from yourself first - accept where YOU are and get in tune with that. Great content as always
This makes so much sense Natacha!!! I was very aware of my menstrual cycle because of an influencer, that I really like and admire, said how to divide your workout schedule according to your MC and in some months I actually felt very weak on my latest days of MC but I guess it was only some sort of placebo effect and maybe the hot temperatures didn't really help but today, I am in my last day of MC and I hit a new PB, so I truly do think that it's highly subjective and, not only that, but it also varies from Month to month in each individual! You always bring us the SCIENCE and I can't do anything but respect it,that's why this channel is the most reliable out here❤️
Thank you for doing all that extra research. You are always so thorough in your information. I feel like I got a summary of an entire lit review! Appreciate your insight as always!!
I have endometriosis so my cycle is irregular af so when I would see posts about what to eat/how to workout during the stages of my cycle I would get so confused. Thank you so much for this video!
I searched up cycle syncing today to get a better idea of how i can optimize my workouts and im so glad this video showed up! This was so insightful.
Natacha, you are an absolute gem. Thank you for educating us on this topic!! There’s so much misinformation on the internet and it can get overwhelming. Thank you for explaining the science behind it in a very simplistic way 💕 Love from Botswana 💕💕
Another banger! The perception vs. performance is really interesting. Especially as that perception could be (and highly likely considering the literature on athlete psychology) directly affecting performance and could be part of the reason why there are some recorded differences. Even though there are physiological changes that happen, those perceptions also have the ability to affect muscle tension, blood flow, hormone production and attentional focus, in turn affecting performance.
Love your passion for science girly 😘😘
I really needed this today. I have such a passion for exercise science as well as women's health, and I have been contemplating wether I should go into a masters degree and do my thesis on a topic similar to what you have described in the video. I'm taking this as a sign to apply, even if I don't get into the program. Great stuff as per usual Natacha!❤️
Youre the best for making this research understandable and accessible for your audience! I am impressed at your ability to assess the validity and reliability of these research studies! Thank you for all your hard work and efforts into this youtube channel!
Girl, i just saw your channel today and love it already. Its so satisfying to hear all the science behind it. What bothered me the most with other videos is that i didnt know where they got their information from so i didnt know if i could believe it or not. Ur doing a great job!
Solid solid solid video!! There are so many myths and assumptions on how MC affect women's bodies, specially when your training for a goal, that really ends up confusing the brain. Even though you stated that there is not that much information out there, the bit that you gave here Natasha helps A LOT. I'll be more keen on listening to my body going forward. Thanks so much 💛💛💛
Hey!! I’m so happy reading this, I think there’s tooooo much confidence and advice going around too and in the absence of clear data that’s really not a good signal 😫 thank you for saying, I really hoped it was helpful and sometimes doubt myself ❤️🔥
Nat, just an idea: given your academic background, your field of interest and of work, and the public reach you have with youtube/insta in the fitness industry (which I'd say it's mostly women), could we as a community be a study population to test some of these unclear effects? Would there be too little control over the individual subject to make the research valuable? I for one know I'd be happy to take part in something like that
I second that idea 💡!!!! Love it!!!
I third this idea 💕
Cool idea but just using Natasha’s audience isn’t random sampling, like we are all already interested in health and fitness and have similar mindsets. Could still do a study but wouldn’t be as useful as one taking a random subset of the female population
Exactly what the person above me said! Also due to the lack of control since we’re spread out so far and have so many different variables, it would mainly be self report data which isnt as accurate. We’re pretty bad at estimating our intake and output. That with all the other variables and lack of diversity would make for fairly faulty research
Same here
You crack me up. LOVE this... and I LOVE that you don't let the hype influence the way you do you. The fact that you allow science to guide EVERYTHING about your channel makes me so happy. I know I can count on anything you say to be scientifically factual... which is BEYOND refreshing in the sea of CRAP in the fitness industry. Please keep being your awesome self. You're a huge inspiration to me and I want to be like you when I grow down (I'm 85lbs into a 200lb weight loss journey).
I had been taking hormonal birth control for years and since a few months I am re-descovering my natural cycle: this video comes at a very good time! Thank you for the amazing work you put out there for us
Do you have ovulation?? You can have natural cycle without ovulation. It's only pretending cycle, feels like but it's not. Not being rude just honest
YES! This is the video we all needed. Thank you, Natacha, for delivering in our best interest once again🔥
Yessss been waiting for your take on this topic! Executed perfectly... as always Natacha!
I’m super in tune with my cycle and see it as a privilege after losing it a few years ago... as you state, everyone is different and our bodies will change from cycle to cycle over the years so it’s a balance between nurturing ourselves and also not letting it dictate our lives in a negative pseudo way.
Sending you love Natacha! 💕
Hi Natacha, I found this so helpful and informative. I’ve been working on my health and fitness and have found all your videos very helpful for those. You are so genuine and I love that you back up your videos with actual science.
I have found to have generally less energy myself 1-2 days at the start of the cycle and the only thing I have changed is that I skip heavy barbell hip thrusts those days. Love that you went into this, because I have been training regularly for a few years and seeing all this content made me question my training
I've read a couple of the menstrual cycling books and I think they read better as a philosophical approach rather than a prescription. Personally I wish I had discovered the book in my early teens rather than my thirties (though, arguable I would have viewed it as a prescription). I grew up around boys and thought I was weak when I wasn't able to keep up at points in my cycle. There are a variety of points in my life when the philosophy of organizing my life around the effects of my cycle would have really cut out anxieties and bad habits I used to cope with the confusion that I wasn't actually just a smaller and weaker boy. I hope the discussion and research continues to explore how women's bodies respond to exercise, nutrition and beyond. Our individual differences are confusing when we don't have any sort of appropriate starting point.
I love your science-backed and well-researched channel: thank you. I feel like the theme of my fitness journey over time has been shrugging off what I "should" do and really listening to and trusting my body!!
I love how this video comes out exactly when my period starts 🙏🏼 thank you Natacha for keeping it real
I started my first period a couple of weeks ago and I workout a lot, so this is greatly appreciated!
Congratulations! (:
@@rebekahadrian487 thanks!
I’ve been waiting for someone I highly respect in the fitness world to do a video on this! Thank you!
I keep seeing women in fitness referring to this and feel alienated as after months of recording apart from day 1 of period where I have cramps I see no difference in my fitness performance or strength according to my menstral cycle.
Now I am aware I’m n of 1 and May be in the minority but I think it should be addressed. I sometimes feel that because the ‘science’ tells me I should be ‘weaker’ on my last 2 weeks and strongest my first two, it can impact my workout negatively. We cannot truly isolate performance with the only variable being where we are in our cycle ( perhaps in the lab but I cannot just experimenting on myself). My performance is down to my diet, my sleep that night, mental health etc etc.
When I hear all this I sometimes wonder what female athletes must think when they have to compete in the olympics. Women will be at different points in their cycle on the day they are competing, and if where we are in our cycle truly affects our performance surely this should be considered in female sport competitons etc?
I wonder if there’s any studies showing the winners of female sports and to see if they were all in their optimum part of their cycle and if there’s any correlation?
Anyway just some thoughts as I was super excited when I saw the headline of this vid. Xxx
Natacha, thank you for this video! I really appreciate all of the hard work you out into research and presentation, it’s always a joy to listen to you
I LOVE this topic! One of my favourite triathletes does her training based on her cycle and the whole science behind it is so fascinating, even when there are not too many studies about it
Hi Natacha, great initiative on bringing more science and studies on female-related topics in the exercise and performance world. It would be great if you could do a video on research about exercising on pregnancy. I’m trying to find research on it (specially in the first trimester) and it’s really hard to find anything on the topic… thanks!
Thanks for clearing this up! I've been seeing this all over as well and started feeling guilty for training "normally" when on my period 🙄 Now I can train in peace haha thanks for this!
I love these types of videos so much! Thank you so much for explanation and breaking down research papers, so that everybody can understand it
Yesss I’ve been cycle syncing for about 6 months and I LOVE it. I don’t change my life a ton, I just take it into consideration more often. Eg if I’m not sure what exercise I want to do that day I’ll think abt which phase im in. I’ve learned that waking up early is IMPOSSIBLE in my luteal phase (fyi not everyone is like this) so I have a slightly different morning routine for this timeframe. IMO this kind of stuff should be in all public school curricula.
Super interesting video! I was really happy to Dina Asher Smith mention in a post-race interview that she was suffering from menstrual cramps and cramping in her leg after pulling out of a race, hopefully as more people speak on it, more research will be commissioned 🤞🏽
I love how chill you talk about this topic. Thank you for the deep dive!