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If you happen to’ve ever questioned what results the menstrual cycle has on health, and how one can make the most of your month-to-month cycle in relation to physique composition and coaching, you’ve come to the fitting place. Whether or not you’ve questioned for your self, on your vital different, and even only a good friend or consumer, that is one thing many individuals have requested about. How will you work round your menstrual cycle, and is there a solution to optimize your food regimen and coaching across the totally different phases of your cycle? You’re going to study the solutions to those questions and extra on this interview with Astrid Naranjo.

There’s little question girls should deal some distinctive challenges in comparison with males, and a kind of is their month-to-month interval and its results on physique weight, temper, vitality ranges, starvation, cravings, and extra. As somebody who’s by no means skilled menstruation firsthand or the hormonal adjustments in my very own physique, I assumed it will be good to carry somebody on the podcast who has. 

Particularly, I needed to speak with Astrid, who’s not solely coached tons of ladies and helped them navigate the trials and tribulations of consuming and coaching throughout their menstrual cycles, but additionally focuses on sports activities diet, creating more healthy relationships with meals, and PCOS.

Astrid is a Clinician Dietitian and Nutritionist and has a Grasp’s Diploma in Diet and Dietetics Follow from Bond College, together with a Bachelor’s Diploma in Diet and Dietetics from the Central College of Venezuela. She’s some of the well-known Accredited Practising Dietitians (APD) on social media.  

In our chat, Astrid and I speak about . . .

  • What the menstrual cycle is and the way it can have an effect on your physique weight, vitality, and extra through the totally different phases
  • Whether or not it is best to regulate your macros and total calorie consumption throughout totally different phases of your cycle
  • How to answer weight fluctuations, vitality ranges, and dietary struggles
  • What drives cravings and how one can incorporate emotional consuming into your meal plan
  • Periodizing your coaching throughout your cycle and several types of deloads (not simply reducing the amount or weight on the bar)
  • Information and myths about PCOS
  • How oral contraceptives (contraception) have an effect on your hormones and cycle
  • And extra . . .

So if you wish to find out how your menstrual cycle impacts your health and how one can customise your consuming and coaching to work together with your cycle (or when you even have to), take heed to this podcast! 


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7:48 – What’s the menstrual cycle? 

16:38 – What are your ideas on not weighing your self on the ultimate week of your menstrual cycle?

21:40 – is it mandatory to vary your macro breakdown primarily based on the place you’re together with your cycle?

26:14 – is it useful to eat much less carbohydrates and extra fats as you get additional alongside in your cycle? 

29:12 – Does metabolic fee change throughout a menstrual cycle? 

33:30 – What’s your method to fats loss section throughout a menstrual cycle?

39:55 – What are menstrual cravings pushed by?

43:35 – Ought to girls periodize their coaching round their menstrual cycle?

58:25 – What’s PCOS and what are the most effective methods to take care of it?

1:06:16 – What are your ideas on oral contraceptives?

1:09:52 – Is there the rest you want to share?

1:13:43 – The place can we discover you? 

Talked about on the Present:

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Astrid’s Instagram: https://www.instagram.com/antidiet_dietitian/

What did you consider this episode? Have the rest to share? Let me know within the feedback under!