AGENDA
• Intro
• Housekeeping
• Masterclass
• Q&A
How to Sync Your Cycle For Better Health
Fierce Love Collective Live Masterclass #2September 2018
WHY THE FEMALE CYCLE?
• There is a modern disconnect
• Honoring our cycles helps us feel better
• Empower you to understand your body
TOPICS
• Female cycle basics
• Syncing your nutrition + fitness
• Seed cycling
• Moon phases
MODERN DISCONNECT
• Cycles and rhythms are “inconvenient”
• Environment allows us to live apart from nature
• Women suffer when out of touch with these rhythms
• Female health issues are a symptom of a sick environment + society
FEMALE CYCLE BASICS
FEMALE CYCLE BASICS
• Three main phases:
• Follicular (pre egg release)
• Ovulatory (egg release)
• Luteal (post egg release)
• FLUCTUATIONS ARE INHERENT + NATURAL
FOLLICULAR PHASE
FOLLICULAR PHASE
• Egg is developing, preparing for release
• Estrogen + testosterone rising
• Progesterone low
OVULATION
OVULATORY PHASE
• Egg is released
• Estrogen + testosterone peaking
• Fertile window (though sperm can stay viable for many days)
LUTEAL PHASE
LUTEAL PHASE
• Egg could be fertilized + implanted = pregnancy
• Estrogen + testosterone fall
• Progesterone rising
• At the end, if no pregnancy, period starts
IT’S NOT “ALL IN YOUR HEAD”We see the world through our hormone “glasses.”
HOW TO SYNC YOUR NUTRITION
• Appetite more level in first half of cycle
• Because estrogen is rising
• Cravings more likely in second half, especially last week
• Because dropping progesterone + estrogen
• SOME CRAVINGS (especially for carbs) are NORMAL
• If craving chocolate, take magnesium
HOW TO SYNC YOUR NUTRITION
• General good practices:
• Nutrient dense, real, whole foods
• Take ~12 hours off eating between dinner and breakfast
• Savory breakfast (meat or eggs + greens)
HOW TO SYNC YOUR NUTRITION
• Consistent protein throughout your cycle
• 0.8 grams protein per pound bodyweight, minimum
• Higher fat, lower carb in first half of cycle
• Higher carb, lower fat in second half of cycle
• For peri-menopause and menopause:
• Limit refined carbs, sugar, booze
HOW TO SYNC YOUR NUTRITION
More Fat More Carbs
SEED CYCLING
• Support estrogen (first half of cycle) and progesterone (second half of cycle)
• Many women have estrogen excess or progesterone deficiency
• Painful or irregular cycles, anxiety, poor sleep, infertility, PMS, etc
SEED CYCLING
• Eat freshly ground, organic seeds in a cyclical manner
• Sprouted seeds ideal, too
• 1st half = pumpkin seeds + flax seeds
• 1 tablespoon each, daily
• 2nd half = sesame seeds + sunflower seeds
• 1 tablespoon each, daily
SEED CYCLING
• If in peri-menopause or menopause or period is missing:
• Start flax + pumpkin on new moon (day 1)
• Start sesame + sunflower on full moon (day 14)
SEED CYCLING
Flax Pumpkin
Sesame Sunflower
HOW TO SYNC YOUR EXERCISE
HOW TO SYNC YOUR EXERCISE
• First half of cycle = go harder + heavier
• Second half of cycle = go easier + lighter
• Increased ligament stretchiness in last week of cycle
• Don’t go crazy with intense yoga or heavy weights
• Low key stuff like walking is always a good idea
• For peri-menopause/menopause: must include strength training + walking
HOW TO SYNC YOUR EXERCISE
Heavier weight More volume More intensity
Lighter weight Less volume Less intensity
HOW TO SYNC YOUR EXERCISE
First Half Second Half
• Lift heavier
• Test PRs
• More volume
• Higher intensity or longer HIIT workouts
• Great time to compete
• Practice high coordination skills
• Lift lighter
• Technique work
• Less volume
• Less intensity or shorter HIIT workouts
• Longer, slower workouts
• Active recovery
MOON PHASES
MOON PHASES
• Female cycle tied to the moon
• Lack of appropriate light/dark exposure, stress, causes cycle asynchrony
• Honor different energies, creativity, inward / outward focus, letting go, rhythms
• Red or white moon cycle pattern (neither are “correct”)
MOON PHASES• White moon cycle = period on / around new moon
• Darkness and turning inward when moon is dark
• Ovulate around full moon, amplified emotions + intuition
• Red moon cycle = period on / around full moon
• Ovulate around new moon
• Associated with healers + wise women, outward energy
MOON PHASES
• What about menopause?
• Consider new possible roles…
• Keeper of wisdom, helping younger women, healer, mid-wife, elder
SYNCING CYCLE TO MOON
• Track cycle in an app
• Practice seed cycling
• Get daytime light, avoid strong light at night
• Moonbathe around full moon
• Nourishing diet
Eat more fat Work out harder Seed cycle flax + pumpkin New, creative projects Negotiate new deals Outgoing Adventure Extroversion
NEW MOON FULL MOON
Eat more carbs Work out less hard Seed cycle sesame + sunflower Finish old projects Letting go Self-care Homeward Introversion
WRAPPING IT ALL UP
• Fluctuations are normal and natural
• Honor your cycles + rhythms instead of forcing things
• Support + nourish your body through food, movement, stress reduction, and self-care
• Seek help if you continue to suffer from menstrual issues
• Consider new seasons of life + how to take on new roles
LEARN MORE
• Training & Your Menstrual Cycle
• Period tracking
• Seed cycling
• Moon cycles + menstruation
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