104:: How to use your cycle to plan your entire bridal era! (the science-backed wedding hot tip no one is telling you!)

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Welcome to Wellness Fixes the Pod, a

by Maven Media production, where we

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believe you deserve real education

from real experts, delivered

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in a way you can actually use.

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I'm Dr.

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Kelsey Vick, your board-certified

orthopedic doctor of physical therapy, and

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this podcast was built for the girl who

is done feeling overwhelmed and frustrated

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by conflicting health noise, and is ready

for something she can actually trust.

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Every week, we have honest, science-backed

conversations about your health,

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your hormones, your brain, your

body, and everything in between.

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No fluff, no fear-mongering,

just the truth.

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Because understanding your

body is the most powerful

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thing you can do for yourself.

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A table full of experts built for

the curious girl who wants the truth.

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So welcome.

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Your seat is waiting for you.

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What if I told you the single most

important thing you can do between

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now and your wedding day has nothing

to do with your workout routine, your

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skincare, or your fueling patterns,

and everything to do with learning

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to read the most sophisticated

health tracking system your body has?

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Because your body has been sending

you a monthly report card for

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pretty much your entire life.

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Most of us just never

learned how to read it.

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And hopefully allows you to view your

body as the superwoman that it is.

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You'll be able to see in real time your

relationship with your body transform

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from confusion to complete literacy,

and that's one of the most powerful

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things you can carry with you into

your wedding day, and every day after.

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It is the gift that keeps on giving,

the wedding gift that keeps on giving.

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What if I told you the single most

important thing you can do between

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now and your wedding day has nothing

to do with your workout routine, your

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skincare, or your fueling patterns.

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And everything to do with learning

to read the most sophisticated

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health tracking system your body has.

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Because your body has been sending

you a monthly report card for

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pretty much your entire life.

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Most of us just never

learned how to read it.

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Welcome back to Wellness Fixes the Pod.

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I'm your host, Dr.

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Kelsey Vick, a board-certified

orthopedic doctor of physical therapy

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and a pelvic floor physical therapist.

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And we've talked about the workouts,

we've talked about the body recomposition,

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but there is one wedding prep

tool that nobody, not your wedding

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coordinator, not your venue, not your

florist, probably not even your mom,

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your sister, or your best friends,

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is putting in your planning timeline.

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But it has been running your body

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every single month of your life.

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And that's your menstrual cycle.

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So let's talk about science-backed

wedding prep and one of the most important

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things you can do to go from a thousand

times yes to "I do" on your wedding day.

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My sister is getting married this month,

which really inspired this series talking

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about science-backed, research-backed

wedding prep that we all can incorporate,

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whether or not we are the bride, the

maid of honor, a bridesmaid, a wedding

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guest, or even if we just don't have

a wedding, we just want to hear how to

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feel the best and look the best in our

bodies for a certain event or activity or

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big milestone that we have

coming up, or even just for fun.

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And today we're gonna chat about the

menstrual cycle, which is something that

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so many girls can benefit from learning,

not only to help them feel their best

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on their wedding day and to use as a

tool throughout their wedding prep.

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But also when it comes to post-wedding,

if you are looking to start a family, it

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helps to learn it now so that when you are

looking into your fertility and what all

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goes into getting pregnant or not getting

pregnant, you have a better idea of how

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your body is working every single month.

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So knowing your cycle can help you

schedule really stressful events

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in your wedding planning era during

the times of your cycle where

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you can feel more motivated, more

beautiful, more like yourself.

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Something like your hair and makeup trial.

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If you're scheduling it possibly

in your luteal phase or that back

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half of your cycle, maybe your

mindset in approaching that trial is

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gonna be one of negativity already.

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where if you're scheduling it

during your follicular phase,

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you might already feel beautiful.

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So it can totally change the vibe

of how you experience certain

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things in this engagement era.

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it can also help you understand how your

body might feel on your wedding day, given

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the time of the month that you're in or

the phase of your cycle that you're in.

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So It can really help with scheduling

the grace that you give yourself on

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your wedding day, figuring out and

experimenting what can help your

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body feel the best on that big day.

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It means working with

your body, not against it.

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It makes making better fueling and

workout and rest and recovery decisions

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throughout your entire engagement

to where you're able to show up each

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and every day as the best version of

yourself, as well as showing up on your

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wedding day feeling the most confident

in your body and in who you are.

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Your menstrual cycle is not

an inconvenience, it's data.

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And data is the most powerful

wedding prep tool you've been given.

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Your menstrual cycle is so

much more than just a period

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tracker or an ovulation tracker.

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It can really help give insight into

how your body is doing physiologically,

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how you are doing mental health-wise,

how motivated you are, how tired and

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fatigued you are, how your body might

respond after a certain workout.

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It gives so much more insight

than the days of your period

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and your ovulation day.

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We just have to learn to become

more aware of what each of those

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signs and symptoms are telling us.

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Understanding your own menstrual cycle,

not just the days of your period or

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ovulation, but the entire twenty-eight-ish

day cycle, can help you understand why you

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might feel so motivated at one point in

your cycle and not as motivated the next.

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Why your workout feels absolutely

incredible in your body during one day,

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and then two weeks later, you do the same

workout and feel absolutely miserable.

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It gives you insight into why one

meal might make you feel so strong

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and so lean, and why that same meal

two weeks later might leave you

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feeling a little puffy and sluggish.

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It helps you understand why your digestion

and cravings might differ throughout

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the month, And it can also help you

understand why your sleep quality

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changes throughout your menstrual cycle.

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So I never want us to look at our

menstrual cycle as something that we have

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to work against or fight back against,

but something that we can work with

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to really feel the best in our bodies.

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And I feel like understanding your

menstrual cycle allows me at least, and

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hopefully allows you, to view your body

as the superwoman that it is, as the way

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that we can understand what's happening

within our bodies physiologically based

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on our symptoms, and be able to adjust

certain behaviors that we do to really

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help us feel the best, no matter the phase

of our menstrual cycle that we're in.

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So let's go phase by phase, talk

about what's happening within our

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bodies physiologically, what you

might feel, and how we can use those

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symptoms that time in your cycle in

the best way in your engagement era.

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Starting with phase one.

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Phase one is your period.

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It's that days one through five, It's

that menstrual phase and that early

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follicular phase, which the phases

are labeled based on what's happening

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in the ovaries or in your uterus.

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So there's different ways that

we can categorize different

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phases, so I'll try and give both.

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I typically like to talk about it as

follicular and luteal because it's easy

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for me to remember two categories compared

to, like, four, including ovulation.

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Ovulation is part of both, so

technically three compared to five.

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But I like thinking about it

as, like, early follicular, late

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follicular, ovulation, and then

early luteal and late luteal.

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So Phase one is typically that days

one through five when you're on

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your period, and It is the menstrual

phase and the early follicular phase.

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So what's actually

happening within our bodies?

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The sharp decline in progesterone At

the end of your previous cycle triggers

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a systemic inflammatory response.

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This is the biological driver

of most period symptoms

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and is documented across multiple research

studies, but it's also what allows your

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period to happen, so it's not a bad thing.

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Inflammation is necessary within

the body, and it's necessary

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within your menstrual cycle.

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White blood cell count or those

immune cell counts also decrease,

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which means your immune system

might be a little shaky, but it

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also allows our immune system not

to fight the process that naturally

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needs to happen within our bodies.

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Our ability to regulate blood sugar is

also slightly impaired in this phase.

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So your appetite might become less

predictable, and you might notice

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yourself having more cravings, which

if you're like me, yes, definitely.

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So how can we actually work with this

phase knowing all of these changes

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that are happening in days one

through five when we're on our period?

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when it comes to nutrition, expect

appetite changes and expect blood

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sugar regulation challenges.

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For me, I know hydration really helps

fight against this in addition to

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really focusing on getting enough

macronutrients and micronutrients

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from whole food sources in my diet.

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So rather than pulling for the salty snack

that I might want, I try and check in.

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Am I hydrated well enough?

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Do I actually just want water?

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Or is this craving of a salty food,

can that be satiated with something

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like sauerkraut or dill pickles or

vegetables and cottage cheese, something

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that might give me a little bit more

sustenance than that salty tortilla chip

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that I actually feel like I'm craving?

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The same thing can be

said for sweet cravings.

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Oftentimes I'm craving dark chocolate

or something sugary like ice cream,

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so If you have this awareness of,

okay, yes, my appetite is changing.

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My blood sugar is not as

regulated as it might be later

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on in this follicular phase.

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So how can I make sure to have the

fuel that I need, the macronutrients,

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the micronutrients, the vitamins, the

minerals that I need so that I can

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combat these cravings and this lack of

blood sugar regulation in the best way?

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Since this is also an inflammatory

phase, we can start to think about

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fueling with anti-inflammatory foods to

help with that general feeling of like

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puffiness and bloatedness that we might

get because of the systemic inflammation.

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so thinking omega-3s, colorful

fruits and veggies, things

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like fish, berries, peppers.

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And then seasonings and condiments

that might also have anti-inflammatory

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properties like turmeric, ginger,

and healthy fats like olive oils.

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we're also losing blood in this

phase, which I have to give a shout

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out to my sister because she is so

thoughtful when it comes to this.

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I will tell her I'm on my

period as all girls do.

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We just talk about it.

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And I went over to her house for

dinner one night and she had cooked

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steak because she knew that I was

in a phase of blood loss and that

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I needed iron in my diet to help.

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So focusing on iron and really

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blood building type of foods

can really help in this phase.

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Red meat, lentils, spinach, pumpkin seeds.

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In addition to adding foods high in

vitamin C, red bell peppers, peppers

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in general, citrus, strawberries,

vitamin C, All that help with our

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body's ability to absorb iron.

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Antioxidants are also huge.

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So dark chocolate.

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I'm a huge dark chocolate fan in general,

but Dark chocolate can really help with

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some of the symptoms in this phase.

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Berries, green tea, pomegranate.

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All support our body's increased

antioxidant demand during

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this inflammatory phase.

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Making sure to get enough vegetables

and leafy greens to allow for a good,

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well-rounded micronutrient protocol too.

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And as I said earlier,

hydration is super important.

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I oftentimes feel like when I have

cravings, if I just drink twelve ounces of

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water, sometimes that completely subsides,

which allows me the time to check in.

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Is it actually something that I want or is

my body just sending that signal when it

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really needs something else, like water?

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When it comes to movement in this first

phase, exercise is always going to be key.

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I should preface all of this by

saying this is not cycle syncing.

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This is understanding what's happening

within your body and being able to

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implement behaviors with fueling,

with movement, with sleep hygiene,

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with giving your body grace because

of what's happening within your brain.

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It's understanding the science and

the physiology behind your menstrual

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cycle and being able to support it

with different foods and movement

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and other strategies that might help.

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So it is definitely not cycle syncing.

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It's not one size fits all either,

which is why I think this is one of

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the most beneficial things you can do

in this season of engagement in your

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bridal era, because it allows time for

experimentation, for learning your body.

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What I'm sharing with you today is what's

happening physiologically in general,

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but I have met so many girls who tell me

different things that help their bodies

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in certain phases compared to my own body.

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So it's helpful to understand the science,

but it's also helpful to be able to map

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it to your own body and figure out what

your own body needs and what your own body

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might benefit from during a certain phase.

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So exercise during any phase

is not contraindicated.

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It is great for all

symptoms and all phases.

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Just because you're in an

inflammatory phase right now does

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not mean you need to be doing light

exercise or low intensity exercise.

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Some of the time, myself

included, the first day of my

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period, I'm feeling so strong.

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I'm feeling so powerful because

we're also in that follicular phase.

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Our bodies are prepping and priming

and getting all of the hormonal

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regulation and appetite regulation

and blood sugar regulation, and all

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of that is about to become the most

optimal out of all phases of our cycle.

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So it's okay if that also hits a

little early during your period.

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It doesn't mean you have to adjust your

workout routine based on what you think

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you should be doing, when in reality,

what your body wants and needs and

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desires at that time is lifting the

heavy weights or running the harder

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distances or increasing intensity

with your sprint interval training

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or high intensity interval training.

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It is so individualized, and

even within the individual,

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it can vary cycle to cycle.

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So

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the research supports exercise in all

phases of your menstrual cycle and not

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one form of exercise over the other,

which is why I wanna make sure people

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understand this is not cycle syncing.

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It's just understanding what's happening

within your body and being able to

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have the knowledge to understand why

your body's responding to something

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differently, possibly during

different phases of your cycle.

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So exercise during the menstrual

phase is hugely beneficial.

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Yes, it causes momentary inflammation.

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That inflammation is needed to allow for

all of the benefits of exercise to occur.

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But it also has anti-inflammatory

properties and really good

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antioxidant properties.

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So both super beneficial for

us in this menstrual phase.

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The endorphins that are released during

exercise are also hugely beneficial.

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Something to note, you might

recognize that muscle activation and

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00:15:13,819 --> 00:15:17,849

recovery takes a little bit longer

during this phase, and that's okay.

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If you start to realize, like, "Hey, I

can't jump into my workout as quickly as

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I can, you know, six days from now," maybe

spend a little longer in your warmup.

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Maybe allow yourself a little longer

recovery in between your working sets.

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It's those sorts of adjustments that

can be made once you have the knowledge

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of what's happening within your body.

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During your menstrual phase, when

you're on your period, there's certain

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cognitive benefits that you might

actually be able to take advantage of.

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research suggests we have improved

cognitive abilities when it comes to

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00:15:49,198 --> 00:15:53,558

more advanced brain tasks that we

have to do, like Deep thinking,

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planning, and creative problem-solving.

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00:15:55,788 --> 00:15:59,718

So this might be your best phase

for vendor research, reviewing

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00:15:59,718 --> 00:16:03,778

wedding contracts, wedding budget

analysis, or writing your vows.

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00:16:04,078 --> 00:16:07,689

It might not be the best phase

for that hair and makeup trial,

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00:16:07,989 --> 00:16:12,298

dress fittings, high-stakes vendor

meetings, or engagement photos.

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00:16:12,598 --> 00:16:16,488

But due to the cognitive benefits,

it is one of the best phases for all

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of the deep thinking, administrative,

and planning tasks that require

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00:16:20,779 --> 00:16:22,618

focus and strategic thinking.

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So if you happen to have any of those

things scheduled during this phase, just

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make sure to understand what's happening

in your body and give yourself a little

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bit of grace, especially if your hair and

makeup trial does fall during your period.

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Understand that, okay, if you feel

this way during your hair and makeup

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trial right now, just know maybe six

days from now, you might feel like the

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most confident version of yourself.

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So give yourself a little grace.

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Don't read into it too much, Knowing

what's happening within your mind

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00:16:48,278 --> 00:16:52,738

and body during phase one or this

menstrual phase and early follicular

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00:16:52,738 --> 00:16:53,878

phase of your menstrual cycle.

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00:16:54,178 --> 00:16:59,678

Phase two, or those days six through

thirteen, is sort of your glowing era.

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This is where most girls feel

their absolute best, and I'll

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say this is when I feel my best.

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This is when my exercise is amazing.

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I feel so good.

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00:17:10,028 --> 00:17:10,818

I feel so strong.

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00:17:10,818 --> 00:17:11,738

I recover so well.

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00:17:12,048 --> 00:17:13,288

It's when I feel the most lean.

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00:17:13,288 --> 00:17:15,718

It's when I'm mo-most

motivated and creative.

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I love this phase, and I

think most girls will agree.

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00:17:19,338 --> 00:17:25,728

I will say as a caveat, there have

been some months where I have a real

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00:17:25,728 --> 00:17:30,508

mental health challenge in this phase,

and it really throws me for a loop

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because I know that typically my mental

health is like top notch in this phase.

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So there are some months and some

days when these patterns might not

295

00:17:40,818 --> 00:17:42,118

apply to your life and that's okay.

296

00:17:42,118 --> 00:17:44,938

It doesn't mean something's broken, but

something to just be aware of and be

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00:17:44,938 --> 00:17:49,128

like, "Oh, I'm in my follicular phase,

but I'm really struggling with making

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00:17:49,128 --> 00:17:53,529

this decision or feeling a little bit

down about this aspect of my wedding."

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00:17:53,829 --> 00:17:57,989

Just taking mental note of that And

realizing typically your mental health

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might be the most optimal in this

state, and if it's still affecting

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00:18:01,069 --> 00:18:03,599

you, it must need to be resolved.

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00:18:03,599 --> 00:18:07,599

It must be something that you need

to make a decision on or talk to

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00:18:07,599 --> 00:18:11,169

somebody about because it, it is

affecting you during one of the best

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00:18:11,169 --> 00:18:13,809

phases for most girls' mental health.

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00:18:13,879 --> 00:18:17,619

And this is just a blank slate

statement that might not apply to you.

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00:18:17,619 --> 00:18:20,719

So that's why it's important to

understand your own cycle, and

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00:18:20,719 --> 00:18:23,629

maybe you do notice that typically

you feel down during this phase.

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00:18:23,629 --> 00:18:24,269

That's okay.

309

00:18:24,269 --> 00:18:27,449

But understanding that's where

your body is compared to what

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00:18:27,449 --> 00:18:29,319

might be the population average.

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00:18:29,619 --> 00:18:33,489

So this is the late follicular and

the proliferative phase, and in

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00:18:33,489 --> 00:18:35,939

this phase, estrogen is rising.

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00:18:36,239 --> 00:18:39,229

And it's doing remarkable

things across our entire system.

314

00:18:39,429 --> 00:18:43,659

Your skin, your energy, your mood,

your ability to recover, your ability

315

00:18:43,659 --> 00:18:48,899

to exercise, your motivation, all

of those things are benefiting

316

00:18:48,949 --> 00:18:51,249

simultaneously from this rise in estrogen.

317

00:18:51,549 --> 00:18:54,429

Blood pressure is also at its lowest

point throughout the entire cycle.

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00:18:54,729 --> 00:18:57,549

So cardiovascular exercise

might physiologically feel a

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00:18:57,549 --> 00:18:59,009

little bit easier in this phase.

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00:18:59,309 --> 00:19:02,509

A twenty twenty-five systematic

review actually showed that the

321

00:19:02,509 --> 00:19:06,179

follicular phase is associated

with improved aerobic performance

322

00:19:06,179 --> 00:19:09,159

and more favorable recovery

compared to other phases.

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00:19:09,459 --> 00:19:14,769

Another systematic review confirmed That

strength and power parameters also showed

324

00:19:14,869 --> 00:19:17,979

favorable trends in this follicular phase.

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00:19:18,279 --> 00:19:22,889

So diving into how your fueling and

nutrition might feel in this phase.

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00:19:23,189 --> 00:19:26,629

Your blood sugar is most stable here,

so you might notice the least amount

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00:19:26,629 --> 00:19:28,359

of cravings over your entire cycle.

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00:19:28,659 --> 00:19:31,849

Protein remains a non-negotiable,

especially if you're pushing

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00:19:31,849 --> 00:19:34,959

yourself in your exercise routine

because it's just feeling good.

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00:19:35,239 --> 00:19:37,199

Protein remains super important.

331

00:19:37,499 --> 00:19:41,289

Complex carbohydrates are really,

really good for you in all phases,

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00:19:41,289 --> 00:19:42,679

but especially in this phase.

333

00:19:42,979 --> 00:19:46,319

Since our body is able to use fuel a

little more efficiently in this phase,

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00:19:46,319 --> 00:19:47,439

we wanna be able to support that.

335

00:19:47,769 --> 00:19:52,649

So things like oats, sweet potatoes,

quinoa, brown rice, all great in all

336

00:19:52,649 --> 00:19:56,749

phases again, but you might want to

incorporate them a little bit more in

337

00:19:56,749 --> 00:20:01,039

this phase, knowing that your body is

just using that fuel super efficiently.

338

00:20:01,339 --> 00:20:04,199

The really important thing here

is you do not want to undereat.

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00:20:04,499 --> 00:20:07,769

In order to maintain all of these

really positive variables that happen

340

00:20:07,919 --> 00:20:11,239

in this sort of glowing phase of your

menstrual cycle, we wanna make sure

341

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that our body has enough resources to

utilize to fuel all the processes that

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need to happen for us to feel that way.

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00:20:18,109 --> 00:20:20,299

When it comes to movement,

physiologically, this is

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00:20:20,299 --> 00:20:21,949

our peak performance time.

345

00:20:22,249 --> 00:20:26,399

You might notice increased flexibility,

increased aerobic capacity, and

346

00:20:26,439 --> 00:20:30,050

better recovery during this muscle

tissue repair and adaptation are

347

00:20:30,090 --> 00:20:31,760

also optimized in this phase.

348

00:20:32,060 --> 00:20:35,520

And all of these really positive variables

means that it's really easy to overtrain

349

00:20:35,520 --> 00:20:39,260

in this phase, and since your blood sugar

is pretty regulated, you're feeling pretty

350

00:20:39,260 --> 00:20:42,810

good, your body's using fuel efficiently,

you might also be tempted to under fuel.

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00:20:43,190 --> 00:20:47,930

So we need to continue to fuel

appropriately and not under eat, and also

352

00:20:47,930 --> 00:20:52,350

make sure to incorporate those recovery

days, even though our bodies might feel

353

00:20:52,380 --> 00:20:55,560

like we wanna just exercise and exercise

and exercise be-because we feel so good.

354

00:20:55,860 --> 00:21:00,130

This is generally the phase that

you can push new personal bests.

355

00:21:00,130 --> 00:21:03,220

You can increase weight

in your strength training.

356

00:21:03,520 --> 00:21:07,140

Increase repetitions, improve

volume and intensity in some way.

357

00:21:07,410 --> 00:21:12,650

This is not saying you have to or you

shouldn't, it's just saying you might

358

00:21:12,650 --> 00:21:16,620

feel like doing that, and That's just

saying your body might be craving

359

00:21:16,620 --> 00:21:20,340

something like that, and that's okay

given this sort of optimized feeling

360

00:21:20,340 --> 00:21:22,590

that we have in our bodies when

it comes to fueling and movement.

361

00:21:22,890 --> 00:21:26,760

And lastly, it's also a very

optimal time for our brain health.

362

00:21:27,060 --> 00:21:29,210

Motivation and energy are elevated.

363

00:21:29,210 --> 00:21:32,710

This is like my natural and probably

your natural like, "Let's go out

364

00:21:32,710 --> 00:21:34,570

there, let's do it," sorta phase.

365

00:21:34,870 --> 00:21:36,400

Your confidence might be higher.

366

00:21:36,700 --> 00:21:38,200

Communication feels easier.

367

00:21:38,200 --> 00:21:39,900

Social energy is at its peak.

368

00:21:40,200 --> 00:21:45,270

This is not a coincidence or

mood, it is hormonally influenced.

369

00:21:45,570 --> 00:21:47,920

So when it comes to preparing

for your wedding, this is the

370

00:21:47,920 --> 00:21:50,330

phase for everything high stakes.

371

00:21:50,630 --> 00:21:55,230

Your hair and makeup trial, engagement

photo sessions, final dress fitting,

372

00:21:55,310 --> 00:21:57,180

difficult family conversations.

373

00:21:57,480 --> 00:22:01,040

First meeting with new vendors or anything

that makes you a little more nervous,

374

00:22:01,040 --> 00:22:02,530

you can schedule it in this phase.

375

00:22:02,830 --> 00:22:07,550

You might be able to schedule it in this

phase and utilize the confidence and

376

00:22:07,550 --> 00:22:10,960

the easier communication that you have

in this phase to help in those meetings

377

00:22:11,260 --> 00:22:14,630

I often plan my most intense workouts,

the workouts where I'm pushing my

378

00:22:14,630 --> 00:22:18,420

weight here because I know that my

body will enjoy it and will love it.

379

00:22:18,450 --> 00:22:20,970

And that's not saying that I also

won't put them somewhere else if my

380

00:22:20,970 --> 00:22:24,380

body likes it, but I know that my

body is prepped and primed for muscle

381

00:22:24,380 --> 00:22:25,730

building recovery in this phase.

382

00:22:25,730 --> 00:22:27,580

So I usually try and

push it in my workouts.

383

00:22:27,880 --> 00:22:30,590

But as always, notice how your body feels.

384

00:22:30,620 --> 00:22:36,190

This is why it's so, so important in this

engagement season to really understand

385

00:22:36,190 --> 00:22:39,800

what's happening in your body and listen

to it because what I'm telling you here

386

00:22:39,830 --> 00:22:41,380

might not be the same for your body.

387

00:22:41,680 --> 00:22:45,320

It is the general population

experience, I guess, but you might

388

00:22:45,320 --> 00:22:48,680

have a drastically different experience

based on your cycle and your hormones.

389

00:22:48,680 --> 00:22:52,460

And it's important to be

able to understand, read,

390

00:22:52,460 --> 00:22:54,100

and listen to your body for

391

00:22:54,400 --> 00:22:58,400

both your fitness, your health,

your mental health, your physical

392

00:22:58,400 --> 00:23:02,190

health, your social life, your

393

00:23:02,490 --> 00:23:07,570

brain health, but also to understand

your fertility for later on where if you

394

00:23:07,610 --> 00:23:11,530

are trying to get pregnant or not trying

to get pregnant, some of these symptoms

395

00:23:11,530 --> 00:23:14,900

and understanding how your body responds

in different phases of your menstrual

396

00:23:14,900 --> 00:23:19,230

cycle is really going to give you that

extra insight for either getting pregnant

397

00:23:19,260 --> 00:23:23,040

or not getting pregnant, depending on

what your goals are after the wedding.

398

00:23:23,340 --> 00:23:25,920

so the next phase is days fourteen

through twenty-one, and this

399

00:23:25,980 --> 00:23:30,510

includes your ovulation and then

also your early luteal phase.

400

00:23:30,810 --> 00:23:33,670

So in this phase, your resting

heart rate and your exercise

401

00:23:33,670 --> 00:23:35,000

heart rate both increase.

402

00:23:35,300 --> 00:23:38,970

Meaning the same workout at the

same intensity done in this phase

403

00:23:38,970 --> 00:23:42,010

compared to the follicular phase

404

00:23:42,310 --> 00:23:47,060

might require more cardiovascular demands

and will feel physiologically harder.

405

00:23:47,360 --> 00:23:49,190

Your immunity gets a

little bit of a boost.

406

00:23:49,220 --> 00:23:52,960

And when we covered the menstrual cycle,

we've covered it so many times, so many

407

00:23:52,960 --> 00:23:56,510

episodes, and the research just keeps

evolving, so I'm sure we'll revisit it

408

00:23:56,510 --> 00:23:59,170

again in sort of a phase by phase way.

409

00:23:59,510 --> 00:24:02,930

But I remember reading back in

the fall some of the research and

410

00:24:02,930 --> 00:24:07,270

some of the hypotheses why our

immunity improves during this phase.

411

00:24:07,270 --> 00:24:12,240

And it is hypothesized that should

we become pregnant and should egg

412

00:24:12,240 --> 00:24:17,260

get fertilized We want to have a

body and environment that is able

413

00:24:17,260 --> 00:24:19,170

to protect that growing baby.

414

00:24:19,170 --> 00:24:24,060

So that's why your immune system might

ramp up at this phase in order to protect

415

00:24:24,060 --> 00:24:27,030

a potentially growing baby inside of you.

416

00:24:27,330 --> 00:24:30,370

This is the phase where your

body temperature also raises.

417

00:24:30,670 --> 00:24:34,780

That affects both exercise

quality and sleep, unfortunately.

418

00:24:35,080 --> 00:24:39,570

So nutrition in this phase, hydration

becomes an even bigger priority.

419

00:24:39,570 --> 00:24:40,640

I mentioned hydration.

420

00:24:40,890 --> 00:24:45,120

Hydration is always important, but

in that early follicular phase, that

421

00:24:45,120 --> 00:24:48,950

period phase, sometimes I utilize

hydration as a tool to help with

422

00:24:48,950 --> 00:24:50,620

cravings and blood sugar regulation.

423

00:24:50,920 --> 00:24:55,010

In this phase, hydration's super important

because of that elevated body temperature.

424

00:24:55,310 --> 00:25:00,180

Our ability to thermoregulate is a

little bit limited in this phase.

425

00:25:00,480 --> 00:25:05,590

Protein both before and after exercise

is super critical so that our body senses

426

00:25:05,870 --> 00:25:09,720

safety, that we have enough fuel for the

exercise that we're about to partake in.

427

00:25:10,050 --> 00:25:13,850

That's the benefit of early protein

and carbohydrates before the workout.

428

00:25:14,150 --> 00:25:17,950

In addition to after the workout

so that we can appropriately

429

00:25:17,950 --> 00:25:19,300

rebuild after exercise.

430

00:25:19,600 --> 00:25:24,100

Our body has a harder time recovering

in this phase and really rebuilding

431

00:25:24,100 --> 00:25:27,470

in this phase, so we wanna make

sure that those building blocks for

432

00:25:27,470 --> 00:25:29,450

that recovery are readily available.

433

00:25:29,750 --> 00:25:32,870

Our blood sugar becomes a little

less stable around ovulation, so

434

00:25:32,870 --> 00:25:34,670

making sure to hit all of those

435

00:25:34,720 --> 00:25:38,540

macronutrient and micronutrient components

and making sure to get protein and

436

00:25:38,590 --> 00:25:40,450

complex carbohydrates in combination.

437

00:25:40,750 --> 00:25:46,380

Focusing on anti-inflammatory foods to

prepare for the end of that luteal phase

438

00:25:46,640 --> 00:25:50,840

when inflammation starts to cue that...

439

00:25:51,140 --> 00:25:55,147

shedding of the lining that happens

during our There are also foods that

440

00:25:55,147 --> 00:25:57,267

can support progesterone production.

441

00:25:57,567 --> 00:26:02,267

Zinc-rich foods like pumpkin seeds,

chickpeas, and beef help us support our

442

00:26:02,267 --> 00:26:04,387

hormonal transition into that luteal phase

443

00:26:04,687 --> 00:26:08,267

When it comes to movement, your

heart rate will run measurably higher

444

00:26:08,267 --> 00:26:10,487

during the same workout, and

the research confirms this is

445

00:26:10,487 --> 00:26:13,697

physiological, not a fitness

regression, so don't worry about it.

446

00:26:14,027 --> 00:26:17,127

It just helps to understand that

a workout might feel a little more

447

00:26:17,127 --> 00:26:21,457

intense in this phase compared to the

same workout in the follicular phase.

448

00:26:21,607 --> 00:26:24,197

and recovery might feel a

little bit slower in this phase.

449

00:26:24,197 --> 00:26:29,287

So just being aware that your body might

not feel as great after a certain workout

450

00:26:29,287 --> 00:26:30,867

compared to in the follicular phase.

451

00:26:31,167 --> 00:26:32,707

So what's happening mentally?

452

00:26:33,007 --> 00:26:35,397

Rising then falling progesterone

453

00:26:35,697 --> 00:26:39,097

brings emotional sensitivity,

which I definitely resonate with,

454

00:26:39,397 --> 00:26:43,577

and slight lethargy as this phase

progresses, which I also resonate with.

455

00:26:43,877 --> 00:26:46,157

Completely hormonal,

not a personality shift.

456

00:26:46,157 --> 00:26:47,297

I've talked about this a lot.

457

00:26:47,337 --> 00:26:51,817

I feel like the unlock for me when

it came to learning my own menstrual

458

00:26:51,817 --> 00:26:55,277

cycle was being able to give myself

grace when it came to my mental health.

459

00:26:55,677 --> 00:27:00,597

I would feel so negative in this phase,

so just down on myself, so emotional.

460

00:27:00,597 --> 00:27:05,137

And then once I learned that was actually

related to my hormones and not who I am,

461

00:27:05,437 --> 00:27:09,157

I started to make light of the situation

and understand that give myself a few

462

00:27:09,157 --> 00:27:10,917

days and I'll feel so much better.

463

00:27:11,217 --> 00:27:12,037

When I had Dr.

464

00:27:12,037 --> 00:27:17,257

Sam Moore on back in January where we

talked female physiology, performance,

465

00:27:17,257 --> 00:27:21,977

training, all the things, we joked that

I always say, that's not real Kelsey.

466

00:27:22,127 --> 00:27:24,507

That's fake Kelsey in the luteal phase.

467

00:27:24,507 --> 00:27:25,837

It's not real Kelsey.

468

00:27:25,837 --> 00:27:27,527

The real me is in the follicular phase."

469

00:27:27,527 --> 00:27:31,407

So it's a fun way to personify or

470

00:27:31,707 --> 00:27:35,087

to separate yourself from what

you think is happening within your

471

00:27:35,087 --> 00:27:39,347

brain that's not a personality

shift, but more of a hormonal shift.

472

00:27:39,647 --> 00:27:43,637

Some women might feel most connected

and most social around ovulation.

473

00:27:44,027 --> 00:27:45,317

That is also okay.

474

00:27:45,617 --> 00:27:47,977

Sometimes that's my

experience, not very often.

475

00:27:47,977 --> 00:27:50,507

So this is maybe where

I divert from the norm.

476

00:27:50,507 --> 00:27:53,627

But during ovulation, that day

fourteen, fifteen, plus or minus

477

00:27:53,627 --> 00:27:56,417

three days, you might feel a little

bit more social, a little bit more

478

00:27:56,417 --> 00:27:57,577

connected, and that's okay too

479

00:27:57,877 --> 00:28:01,027

So when it comes to how to apply all

of these principles to your wedding,

480

00:28:01,297 --> 00:28:06,217

you might adjust your workout intensity

and frequency and really prioritize

481

00:28:06,217 --> 00:28:10,957

recovery in this phase, understanding

that maybe pushing yourself in a

482

00:28:10,957 --> 00:28:15,707

certain exercise and allowing longer

rest in between some of those exercises

483

00:28:15,777 --> 00:28:20,187

or day by day, allowing maybe two to

three strength training days, one or

484

00:28:20,187 --> 00:28:23,327

two cardio days, followed by a little

bit more recovery days in this phase.

485

00:28:23,627 --> 00:28:27,317

This also might not be the

phase for high stakes meetings

486

00:28:27,317 --> 00:28:29,137

or highly stressful situations.

487

00:28:29,437 --> 00:28:33,827

Just like we talked about the immunity

piece of this puzzle, where our

488

00:28:33,827 --> 00:28:37,637

immune system is actually heightened

in this phase for the potentially

489

00:28:37,637 --> 00:28:41,807

evolutionary reason of protecting

the growing baby inside of us.

490

00:28:42,037 --> 00:28:45,607

The same thing has been said about

mentally what happens within our brains.

491

00:28:45,907 --> 00:28:49,867

Where in our follicular phase,

we are more likely to chase

492

00:28:49,897 --> 00:28:51,647

opportunities, that's our focus.

493

00:28:51,907 --> 00:28:55,377

And in the luteal phase,

we're more likely to

494

00:28:55,677 --> 00:28:59,707

sort of protect against potentially

negative experiences and protect

495

00:28:59,787 --> 00:29:02,327

ourselves and the potential growing baby.

496

00:29:02,327 --> 00:29:07,107

So our brain is on high alert to

anything that might be considered

497

00:29:07,107 --> 00:29:10,607

threatening, whether that is an

actual threat or whether that's

498

00:29:10,607 --> 00:29:13,877

just something that we sense is

threatening because we are feeling

499

00:29:13,937 --> 00:29:19,517

stress or anxiety about that meeting

or that activity or that conversation.

500

00:29:19,517 --> 00:29:23,857

So just another thing to be aware

of that it's a really cool thing

501

00:29:23,857 --> 00:29:28,027

within our bodies that we have

these built-in ways of protecting.

502

00:29:28,327 --> 00:29:31,987

if your goal is to get pregnant, where

our immune system ramps up, our mind

503

00:29:31,987 --> 00:29:37,317

starts to become one of a little bit

more protecting our space and protecting

504

00:29:37,317 --> 00:29:40,607

our environment to protect the growing

baby inside of us, And we can link that

505

00:29:40,607 --> 00:29:44,467

back to the way our bodies were created

to protect life growing inside of us.

506

00:29:44,497 --> 00:29:44,827

And

507

00:29:45,127 --> 00:29:48,817

I like to think of it from, you

know, a safari perspective or a, a

508

00:29:49,087 --> 00:29:53,567

mama lion's perspective of trying to

protect her growing cub and becoming

509

00:29:53,567 --> 00:29:55,317

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