Jan 11, 2021
Jen Cino is a certified personal trainer, hormone specialist, nutrition coach, and essential oils specialist. Jen’s mission is to show women how to sync their lifestyle/business, fitness, food, and fun to their menstrual cycle so they can reap the benefits of living in alignment with all of their cycle superpowers.
In this episode, Jen shares how the different phases of our menstrual cycle require different foods and exercise to optimize our health (physically and emotionally). Women experience 4 phases during their cycle. It is key to make sure that you are eating enough! So many hormonal issues are caused by nutritional deficiencies. Let’s break it down:
Phase-Menstruation: This is when you get your period. Our hormones are at their lowest level. Your energy is lowered. Rest is key during this phase. You will feel better and look better long term if you take the time to rest. Days 3-5 energy picks up due to hormones picking back up.
Phase-Follicular: Metabolism is slower during this phase. So you don’t have to eat quite as much but will experience more natural energy. Leading up to ovulation, your energy is super high and you may not require as much sleep. This is the time to do those higher intensity workouts and focus on foods that support your gut health.
Phase-Ovulation (around day 14 of a 28 day cycle) Estrogen is peaking and we are looking and feeling great! Although you still have the energy to do high intensity workouts, those should be avoided during ovulation. Women are 3 times more likely to have ACL injuries during ovulation. This is a good time to focus on strength training due to the increase in testosterone.
Phase-Luteal: This is when hormones will start crashing again. This is the “PMS” phase. This can be 10-16 days depending on your cycle. PMS doesn’t affect everyone and is a result of a hormone imbalance. Our body temperature is higher and metabolism is higher. You may feel cravings and feel hungrier during this phase. Your body is requiring more energy. Eat foods that are rich in magnesium (spinach, dark chocolate) which will help balance mood. If you are deficient in magnesium, you may experience depression and anxiety during this phase. Lower intensity workouts are best during this phase.
Wondering where to begin? Start by tracking your cycles. Then start symptom tracking by noting how you feel each day during your cycle.
In closing, Jen and Julie discuss the importance of getting to the root cause of any issue so that true, lasting transformation can take place.
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