ABS Audio Newsletter: Managing fat loss during the menstrual cycle
Issue 65: Considerations for the ladies during their period.
Welcome to the 65th issue of the ABS Audio Newsletter! Managing fat loss during a woman's menstrual cycle involves understanding how hormonal fluctuations can affect metabolism, appetite, and energy levels. Here are some strategies to consider:
1. Understanding Hormonal Changes
Follicular Phase (Days 1-14): Estrogen levels rise, often leading to increased energy and better insulin sensitivity. This phase can be more conducive to higher intensity workouts and stricter dietary control.
Ovulation (Around Day 14): Energy levels can peak, making it a good time for intense physical activities.
Luteal Phase (Days 15-28): Progesterone levels increase, which can lead to higher appetite, cravings, and potential water retention. Focus on moderate exercises and managing cravings.
2. Dietary Adjustments
Nutrient Timing: Consume more protein and healthy fats during the luteal phase to help control appetite and cravings.
Complex Carbohydrates: Include whole grains, fruits, and vegetables to maintain stable blood sugar levels.
Hydration: Increase water intake to counteract water retention, especially in the luteal phase.
3. Exercise Routine
Follicular Phase: Focus on high-intensity interval training (HIIT), strength training, and cardio.
Luteal Phase: Incorporate lighter activities such as yoga, Pilates, walking, or moderate cardio to accommodate lower energy levels and potential discomfort. Intelligently executed resistance training can still be performed.
4. Craving Management
Healthy Alternatives: Satisfy sweet cravings with fruits, dark chocolate, or yogurt instead of high-sugar snacks.
Mindful Eating: Practice mindful eating to avoid overeating, especially during the luteal phase when cravings are stronger.
Can build in more flexibility and snacks within the greater dietary framework.
5. Stress Management
Relaxation Techniques: Engage in activities like meditation, deep breathing, or gentle yoga to reduce stress levels, which can impact hormonal balance and appetite.
Sleep: Ensure adequate sleep to support hormonal regulation and overall well-being.
6. Supplementation
Magnesium: Helps reduce bloating and improve mood.
Omega-3 Fatty Acids: May help with inflammation and mood regulation.
Vitamin B6: Can aid in reducing PMS symptoms like bloating and mood swings.
7. Tracking and Adjusting
Menstrual Cycle Tracking: Keep a journal to track how your body responds throughout the cycle. Adjust diet and exercise plans based on these observations.
Flexibility: Be flexible with your routine to accommodate how you feel. It's okay to take it easier if you're experiencing fatigue or discomfort.
8. Professional Guidance
Consultation: Consider working with a nutritionist or personal trainer who understands the menstrual cycle and can provide personalized advice.
Medical Advice: If experiencing severe PMS or menstrual issues, seek advice from a healthcare professional.
The outline of our conversation:
1. General Introduction
2. Hormonal Changes
3. Weight Considerations
4. Practical Considerations
5. My takeaways and motivational sendoff!
I greatly appreciate your viewership; catch you all in the comments. Stay tuned for the 66th issue next week!