EP83: How to best fuel your workouts in the follicular and luteal phases [cycle syncing]

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Cycle Syncing and Your Workouts 

As a woman, your body goes through significant changes each and every month. Those changes can influence many things including how well you metabolize food, how well you sleep, how much patience you have with your kids, and how effective your workouts are. ⁠⁠
In fact, because the changes are so significant, I often recommend that my 1:1 clients not only track their cycle, but also alter their nutrition and exercise routine based on the phase of cycle they’re currently on.⁠⁠

Exercise + Your Cycle⁠⁠

During the follicular phase, which begins on the first day of menstruation and ends with ovulation, your estrogen levels are higher which means you have a higher carb tolerance. Now is the perfect time to up your carbs a bit and balance yourself out with HIIT, running, and strength training workouts.⁠⁠
During the luteal phase, which begins during ovulation and ends on the first day of your period, it’s important that you support your progesterone balance. In this phase, your carb tolerance is lower so monitoring your carb intake and keeping your workouts moderate with yoga, barre, and walking is key.⁠⁠
By monitoring your cycle and its phases, then eating and exercising according to your body’s specific needs, you will have better hormonal balance leading to improved long-term results.⁠⁠
Do you change what you eat depending on your cycle and/or type of workout you are doing?⁠⁠

P.S. Want to learn more? Registration for my cycle syncing masterclass is now OPEN! Grab your spot HERE


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