The Truth About Your Menstrual Cycle: Diet, Workouts + Progress

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️

——————————————————————————————
My Instagram: https://www.instagram.com/natacha.oceane/
——————————————————————————————

Hey my friends! I’ve had HUNDREDS of DMs, emails, comments asking me about these routines and plans for syncing your workouts to your menstrual cycle from TikTok, YouTube and health magazines and websites. So let’s work through the science to see what we can and can’t learn about how to adjust your diet, routine and workouts

This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these clinical trials and studies are a great place to start!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710244/
https://www.sciencedirect.com/science/article/abs/pii/S0378432010004148?via%3Dihub
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8508274/
https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period
https://www.nature.com/articles/s41598-018-32647-0.pdf
https://www.sciencedirect.com/science/article/pii/S0091302220300698
https://researchportal.northumbria.ac.uk/en/publications/invisible-sportswomen-the-sex-data-gap-in-sport-and-exercise-scie
https://www.nature.com/articles/0803699
https://pubmed.ncbi.nlm.nih.gov/34648911/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7357764/pdf/pone.0236025.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257992/
https://link.springer.com/article/10.1007/s00737-020-01094-0
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8296102/pdf/ijerph-18-06294.pdf
https://www.sciencedirect.com/science/article/abs/pii/S0006899310021372?via%3Dihub
https://pubmed.ncbi.nlm.nih.gov/27634490/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3154522/
https://www.tandfonline.com/doi/epub/10.1080/17461391.2021.1922508?needAccess=true
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7332750/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/
https://link.springer.com/article/10.1007/s40279-020-01319-3

Working with your menstrual cycle

https://www.sciencedirect.com/science/article/abs/pii/S144024401930814X
https://journals.lww.com/nsca-jscr/Fulltext/2021/02000/Exercise_Induced_Muscle_Damage_During_the.35.aspx?context=FeaturedArticles&collectionId=1
https://www.sciencedirect.com/science/article/abs/pii/S1550857912001349?via%3Dihub
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5708589/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7929979/
https://www.sciencedirect.com/science/article/pii/S0031938420306041?via%3Dihub
https://link.springer.com/content/pdf/10.1007/s40279-020-01317-5.pdf
https://link.springer.com/article/10.1007/s40279-019-01219-1
https://springerplus.springeropen.com/track/pdf/10.1186/2193-1801-3-668.pdf
https://pubmed.ncbi.nlm.nih.gov/26558833/
https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-973052
https://pubmed.ncbi.nlm.nih.gov/26554551/
https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0072-0
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5820163/