Female Hormone Optimization: Cycle Tracking, Protein, Carbs + Exercise
Summary:
– Understanding the menstrual cycle and hormone fluctuations can help optimize overall health and well-being in women.
– Protein intake is crucial in supporting hormonal balance and promoting metabolic health.
– The consumption of carbohydrates should be tailored according to individual needs and specific phases of the menstrual cycle.
– Exercise is a powerful tool that can positively impact hormone regulation and improve insulin sensitivity in women.
Welcome, ladies, to a fascinating journey exploring the intricate world of female hormone optimization. In this article, we will delve into the art of cycle tracking, the importance of protein intake, carbohydrates’ role, and Exercise’s transformative power. Buckle up as we venture through this exciting topic together!
Our bodies are magnificent and complex as women, effortlessly orchestrating a symphony of hormonal changes throughout the menstrual cycle. Understanding this cyclical dance can provide valuable insights into our health and well-being, allowing us to optimize our lives.
Cycle tracking is a key tool in harnessing the power of our hormones. By keeping tabs on our menstrual cycles, we gain a deep understanding of our bodies and anticipate our hormonal journey’s ups and downs. Whether through apps, tracking apps, or old-fashioned pen and paper, following our cycles empowers us to adapt our lifestyle choices accordingly.
Protein, the building block of life, is crucial in optimizing hormonal balance. Not only does it support the growth and repair of tissues, but it also aids in producing hormones that regulate our bodily functions. High-quality protein sources such as lean meats, fish, eggs, and plant-based alternatives like tofu and legumes should take center stage on our plates, promoting a healthy hormonal profile.
Now, let’s talk about the enigma of carbohydrates. Contrary to popular belief, carbohydrates are not the villains of the dietary world. Instead, they can be strategic allies regarding female hormone optimization. You see, our carbohydrate needs fluctuate throughout the menstrual cycle. During the follicular phase, our bodies are primed for physical activity, and a higher carbohydrate intake can provide the fuel needed to crush our workouts. A more balanced approach is beneficial as we transition into the luteal phase, prioritizing complex carbohydrates like whole grains and colorful veggies for sustained energy levels.
Ah, Exercise, the magic pill for hormone regulation and insulin sensitivity! Regular physical activity boosts our mood, enhances our cardiovascular health, and works wonders for our hormonal balance. From an evolutionary perspective, our bodies are designed to move, and when we honor this innate need, our hormones thank us. Exercise stimulates the release of endorphins, which are feel-good hormones, and enhances insulin sensitivity, making our bodies more efficient at utilizing energy.
Now, as we dive deeper into the pool of hormone optimization, let’s explore a few intriguing facts that might make you go “wow”! Did you know that certain exercises, like resistance training, can increase testosterone levels in women? This hormone isn’t just for the guys; it plays a crucial role in maintaining lean muscle mass, boosting metabolism, and supporting overall vitality. So, don’t shy away from picking up those dumbbells!
Furthermore, the menstrual cycle has been shown to influence our food preferences. During the luteal phase, the increased production of Progesterone can lead to cravings for high-fat and high-sugar foods. While indulging in the occasional treat is fine, being mindful of portion sizes and reaching for healthier alternatives can help us navigate these cravings without derailing our progress.
Phew! We’ve covered a lot of ground, exploring the fascinating aspects of female hormone optimization. The key takeaway is that understanding and embracing our hormonal fluctuations can empower us to make informed choices supporting our overall health and well-being. From tracking our cycles to prioritizing protein intake, adapting carbohydrate consumption, and engaging in regular exercise, we have the tools to optimize our hormonal balance.
So, dear fellow ladies, let’s celebrate the wonders of our bodies and embark on this journey of female hormone optimization together. Cheers to harnessing the power of our hormones, nourishing ourselves with intention, and embracing the joy of living in harmony with our bodies. Let’s unlock the secret code to unlock our full potential as empowered, vibrant, and balanced women!
References:
– Smith, T. G., & Holly, J. M. P. (2005). Are hormones intrinsic to growth? In Hormones, Third Edition (pp. 3-13). Academic Press.
– Nieuwenhuizen, A. G., Maughan, R. J., Westerterp-Plantenga, M. S., & Westerterp, K. R. (2009). Verboeket-van de Venne, W. P. H. G. (2003). Acute effects of Exercise or sauna on appetite in obese and nonobese men. Physiology & Behavior, 78(4-5), 691-701.
– Haar, C. V., & Jeukendrup, A. E. (2018). Exercise and gut peptide regulation: a complex interplay. Exercise and Sport Sciences Reviews, 46(1), 16-22.
*****
Source Description
Dr. Elly Michelle discusses how scaling back on cardio, prioritizing weight lifting, and eating healthier whole foods can improve hormonal health, fertility, and body composition.
Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix
*Save 12% with code podcast at checkout
Get the Blood Work Cheat Sheet: https://courses.highintensityhealth.com/blood-work-cheat-sheet
————-Health and Sleep Tools You NEED!———————–
Berberine Fasting Accelerator: https://amzn.to/3NWv97i
Eat like your life depends on it Tee Shirt!: https://bit.ly/3dEHM3e
Best Sauna Blanket: https://bit.ly/best-sauna-blanket
Best High-Protein Snax: http://bit.ly/Carnivore-Crisps
Best Mouth Tape (Nexcare): https://amzn.to/31qJayh
Get this Metabolic Book: https://amzn.to/3pEfvmZ
NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE
Breath Right Strips: https://amzn.to/31t5VSl
A Metabolism Book Should Have:https://amzn.to/2jUiAh5
—————————————–Show Notes————————————–
00:00 Intro
02:50 The phases of a menstrual cycle
03:50 Ovulation requires a rise in LH and a rise in Estrogen.
04:50 The drop in Progesterone causes the shedding of the uterine lining.
05:15 You are only fertile for a 6-day window.
06:00 Basal body temperature is an accurate method for tracking fertility.
10:00 An anovulatory cycle is when a woman does not ovulate.
11:10 Signs of Ovulation
15:50 You have to ovulate to have a true period.
17:15 Unopposed Estrogen is linked to gut issues.
19:30 Hormonal IUDs only have synthetic progestin.
22:45 Hormones influence your overall well-being, mood, and sense of vitality.
23:45 Going off hormonal birth control
24:45 Your brain controls your hormones and your ovaries.
27:10 Pharmaceutical substances are not hormones.
28:00 Progesterone keeps Estrogen in balance.
28:15 Ovulation is about more than reproduction.
29:00 Testing hormones
38:10 Low Progesterone can be caused by stress, poor nutrition, and overtraining.
42:40 Estrogen is anabolic and helps build and maintain muscle mass.
44:20 Postmenopause
44:40 Muscle Building and Recovery in a cycling woman
48:50 Anti-mullerian hormone
52:00 To support hormones prioritize consuming protein.
55:30 Adaptogens can be useful, but they are not the magic fix.
