Female Physiology, The Menstrual Cycle & What To Do



what's going on guys Jacob here excuse the mess we just moved and I'm in the garage because my fiance and kids are sleeping but after an overwhelming response on Instagram in relation to just a little Instagram story that I did outlining my advice to my female clients when they're dealing with all the you know physiological changes in their body and as well as you know the psychological impact of the menstrual cycle I thought this would be a good opportunity to do a little video that is more in-depth a little more detailed and shows you what I do with my clients and obviously this can be a reference point for any of you coaches or ladies out there who are experiencing the symptoms of you know PMS and it can help you tackle these tougher times and make sure that you're not letting these fluctuations interrupt your goals to become demotivated and obviously cause you to feel frustrated because I'm no female but having worked with hundreds if not you know close to thousands of females over the years now I can somewhat relate because obviously I have to do with it also in keeping them focused and not letting them lose their because they're you know seeing fluctuations on the scale their mood obviously they're in pain or the instability that comes with you know the changes in the hormones and all of these things that happen I forgot the cravings all that stuff so I thought I'd do this video to quickly discuss what happens during the menstrual cycle as well as the practical advice that I give my clients so they can deal with it so a 1 to 14 the menstrual cycle begins this is the follicular phase and this is when estrogen is most dominant now a lot of people think that estrogen you know really negative for my ladies for you it's it's great it keeps everything stable and it's when we see fluctuations in estrogen that we start to run into trouble and when we when we speak about fluctuations we're talking about you know hormones working on an axis and progesterone is the hormone that obviously changes in alignment with estrogen so day one 4:14 things are pretty good there's no real issues here on day 15 this is when you start to ovulate so this is when PMS can typically start to arise and it can even last up to seven days after Menzies which is the bleeding now it's when ovulation starts to occur that the body starts to change its physiology in preparation for you know getting pregnant and giving birth to a baby now when we speak of PMS there's a lot of individual difference and variation in how people experience we'll have females experience the symptoms of PMS some women get absolutely no dramas whatsoever and they're very much able to just continue their training and the nutrition as they would have otherwise conversely we have those females who experience pretty severe symptoms and they are the ones who most likely need to adjust their training nutrition to ensure that they're not missing training sessions overeating and I think a lot of this can be prevented if we simply understand what's happening and then we have a few strategies in place to deal with it so when I speak of symptoms talking about the cravings the mood the feeling week the bloating the gaining weight and obviously just feeling pretty shitty in general but I think many of you females out there can relate to know what I'm talking about right so it's during this period from day 15 to 28 performances when progesterone climbs and estrogen crashes this is when everything starts to turn sour and it's during this period pun intended that we need to start to make some adjustments in terms of measuring Skyway obviously this is just one proxy for fat loss okay we've got to take into account many other factors such as how do your clothes feel how are you looking and it's again important to understand that there's only so much fat that can be liberated in any given period so we need to assess the totality of variables that contribute to body composition how we look if that's our goal before we get too upset that the scale is climbing right what I advise my clients is one of two things stop weighing yourself if you do feel these massive fluctuations and only weigh yourself 7 days after you finish your cycle so Enzi's and take the averages over the course of months because that way we get a much clearer understanding of the changes in body composition and we cancel out the noise of those fluctuations in the month if you want someone who wants to continue weighing yourself you might be a physique competitor who has deadlines you may be a strength athlete or palter who also has deadlines obviously you know we need to track weight so my recommendations are to a game take it with a grain of salt it's only one way in it's only one data point that's all it is we need to then take averages over the course of the week and then again over longer time scales to get a clearer understanding of what's actually happening now if you do have to make weight obviously this this can be troublesome but again you just have to recognize it it's very normal it's unfortunate and we need to just deal with that there's not a hell of a lot you can do it's your physiology it's a natural bodily process that you're going through as part of your biological purpose which is to allow the human race to survive so be objective try and be rational as hard as that may be with all of the things that you're feeling and experiencing and obviously like this can affect your psychology right so we just need to make sure that we're aware and we just keep ourselves in that way in terms of the nutrition if you are somebody who experiences significant cravings what I recommend to my clients during this time is damage control that's the goal to minimize the damage we want to increase calories by about 400 obviously this is largely dependent on your body weight smaller females you might want to have a smaller increase larger females you might even have a bigger increase in that but what we want to do is increase our calories to maintenance now it's very hard to determine exactly what your maintenance calories ah but we want to increase calories some want to make sure we're in damage control this is where I let my clients just eat by preference so long as they keep their calories yes it might affect some scale weight if they eating more carbohydrates and all the rest of it but if we're at maintenance calories we're not gaining weight we're maintaining okay and again we're minimizing the damage that would otherwise be caused if we just give in to the cravings and eat two boxes or Tim Tams a tub of ice cream and all the rest of it and this can really be beneficial just trying to heat your protein worst case scenario and calories is a great alternative to just throwing in the towel in relation to training again there is a huge individual variation in how females physically respond to their cycle in the gym so we need to take that into consideration and if you want someone who feels very weak very lethargic bloated just unstable when you're under the bar then what I recommend you do is take off 10% of the load for the week or the days that you do feel like this and reduce your volume by taking off just one set now this is much better than just again sleeping in and not training at all because even moderately hard training is still going to stimulate adaptations both neurological and morphological so nervous system if your goal is strength and obviously musculoskeletal if your goals are to improve your physique and just just train it just your expectations realize that you're not gonna have the best session that day and that's completely fine it will subside things will settle down and you'll be able to resume your training and this is important to keep training during these periods again no pun intended because it affects your subsequent training week and this is called the acute to chronic workload ratio so if your acute workload increases significantly beyond what you've done chronically prior we can increase the risk of injury quite drastically not necessarily that first week but down the track so it's important again to just continue training even if it isn't your best session finally what I also recommend my clients to do is to track when they feel these symptoms and I get them to track it in their nutrition log so I give my clients a nutrition log and they just highlight it in red and they note down any symptoms that they're feeling and how this affected their diet their training all the rest of it and this is really important because what it allows you to do is to track it and then prospectively plan for it so you might have less calories the weeks leading into your cycle and then increase them to account for that similarly you might then align your day loads with those times of the month when you're feeling weakest and have your hardest training micro-cycles the week prior so final piece of advice remember like a wave in the ocean it's gonna come and go and before you know things will settle down and we'll all be smooth sailing and you'll be able to resume your training and diet as you would normally following the cycles so girls and guys I hope this was useful if it was give it a like comment below if you have any experiences you want to share any other pieces of advice you'd like to leave you're more than welcome subscribe to the channel and I'll speak to you all next time from the garage Jacob

2 Replies to “Female Physiology, The Menstrual Cycle & What To Do”

  1. Great vid man, you gotta do more of these. They're easy to listen to and i'm sure relatively easy to make. Could make it a fortnightly thing "from the garage" or something to that effect and put it under a youtube playlist xxx

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