WEBVTT NOTE This file was generated by Descript 00:00:05.998 --> 00:00:08.848 Lindsay: Welcome, welcome to the Lifting Lindsay podcast. 00:00:08.908 --> 00:00:16.013 Today we are gonna be talking about,, does your menstrual cycle affect your strength? 00:00:17.233 --> 00:00:23.683 Should women be changing their training type, , and basing it around 00:00:23.683 --> 00:00:26.773 different phases in their cycle. 00:00:27.643 --> 00:00:33.223 And I've watched this idea kind of come and go over the past few years. 00:00:33.348 --> 00:00:38.928 And a recent study, it was a meta-analysis of 22 studies. 00:00:39.518 --> 00:00:44.678 It, this was published in, in this year, January of 2024. 00:00:45.408 --> 00:00:47.718 And man, these studies bring heat. 00:00:48.298 --> 00:00:53.308 Now I think the presentation of these, of this meta-analysis was, 00:00:53.698 --> 00:00:55.888 hasn't always been done well. 00:00:56.228 --> 00:00:59.318 Meno, uh, is a. 00:01:00.068 --> 00:01:02.498 A pretty popular guy on Instagram. 00:01:02.738 --> 00:01:03.818 He's a researcher. 00:01:04.778 --> 00:01:11.918 He posted, uh, the menstrual cycle still doesn't affect strength. 00:01:12.428 --> 00:01:18.873 New meta study confirms, I think it was a, a blanket statement. 00:01:19.083 --> 00:01:22.473 It, that statement in and of itself, I could see getting a 00:01:22.473 --> 00:01:24.723 rise out of some, uh, females. 00:01:26.403 --> 00:01:33.003 Because it, it failed to actually cover what the study said and bring in the 00:01:33.003 --> 00:01:40.383 nuance of what the study said, and, uh, which the study did recognize that there 00:01:40.383 --> 00:01:47.583 were some women who, who experienced it, but on average we're not seeing any 00:01:47.588 --> 00:01:51.093 effects on, well, not any on average. 00:01:51.093 --> 00:01:52.263 We're not seeing. 00:01:53.433 --> 00:01:56.853 Majority of women's strength being affected. 00:01:57.543 --> 00:02:04.143 And this really brought out, um, a i, I wanted it to be a healthy 00:02:04.143 --> 00:02:08.523 discussion, but it just brought out a bunch of angry people. 00:02:09.573 --> 00:02:15.153 What was fascinating about it, as I looked through the, um, the comments 00:02:15.153 --> 00:02:25.063 and stuff is the amount of, individuals that didn't actually understand the 00:02:25.063 --> 00:02:31.963 science behind the, the, the idea and the theories of it affecting women's strength. 00:02:33.013 --> 00:02:39.043 Um, there was a lack of education of even what part of the 00:02:39.043 --> 00:02:41.733 cycle, strength was affected. 00:02:42.663 --> 00:02:46.893 And I was thinking, man, if we were all educated a little bit more 00:02:46.893 --> 00:02:53.223 on our own cycles and on the fact that we are all individuals, this 00:02:53.223 --> 00:02:57.723 wouldn't be threatening for us. 00:02:58.203 --> 00:03:02.643 This could actually have just been a really good discussion, but 00:03:02.643 --> 00:03:04.923 instead it turned into just kind of. 00:03:06.648 --> 00:03:09.618 Um, just a, a messy little thing. 00:03:09.768 --> 00:03:14.178 So that's, that's my way of saying a messy little thing. 00:03:15.798 --> 00:03:24.768 In fact, a one woman, um, was making some, uh, large blanket statements that 00:03:24.768 --> 00:03:27.768 weren't accurate, and I just simply said, well, it depends on the woman. 00:03:28.668 --> 00:03:31.068 I, I felt like that wasn't controversial. 00:03:31.758 --> 00:03:35.508 I felt like that was a, a, a pretty levelheaded, you know. 00:03:36.543 --> 00:03:39.813 It does actually, it does depend on the woman. 00:03:40.923 --> 00:03:41.433 Sorry guys. 00:03:41.433 --> 00:03:44.463 My voice is still shot from this cold that I had last week, so 00:03:44.463 --> 00:03:46.203 bear with me during this episode. 00:03:46.893 --> 00:03:52.353 Anyways, this woman was pretty upset that I dared bring up the fact that all 00:03:52.353 --> 00:03:57.213 women experienced things differently, which I thought was too bad because 00:03:57.213 --> 00:04:01.413 I feel like we, we, we need a few things to have this discussion. 00:04:02.283 --> 00:04:05.223 One, we need a general understanding of hormones. 00:04:06.483 --> 00:04:14.313 Why, um, some women are affected as far as strength, why others aren't. 00:04:14.853 --> 00:04:23.253 Who this, who, what population does this impact more than others? 00:04:24.183 --> 00:04:29.673 Um, and then also just a general recognition that every 00:04:29.673 --> 00:04:31.323 single individual is different. 00:04:33.168 --> 00:04:39.888 The way that that each woman responds to hormonal changes in their body 00:04:39.948 --> 00:04:41.718 is actually quite different too. 00:04:42.738 --> 00:04:47.718 Now, if you're a coach who has worked with hundreds of women, this isn't a shocker. 00:04:48.138 --> 00:04:51.378 This is just, well, yeah, everyone's an individual. 00:04:52.158 --> 00:04:55.848 Studies view things in generalities. 00:04:56.178 --> 00:05:00.618 It's looking at and making generalized statements. 00:05:01.353 --> 00:05:05.103 It's not about the N of one, it's not about the individual. 00:05:06.693 --> 00:05:12.453 It's looking at at, at just generalizing the masses. 00:05:12.453 --> 00:05:14.913 What are we seeing in general? 00:05:15.783 --> 00:05:21.153 So that's really good to understand about studies because then we can 00:05:21.153 --> 00:05:22.953 understand how to properly apply them. 00:05:23.853 --> 00:05:28.773 But look, I'm really excited because where this conversation. 00:05:28.773 --> 00:05:38.103 In that post when awry, in my opinion, truly was, there were one women 00:05:38.373 --> 00:05:41.523 who were feeling very invalidated. 00:05:42.513 --> 00:05:45.543 These were women who were saying, no. 00:05:45.543 --> 00:05:50.373 But I do experience dips in my strength. 00:05:51.528 --> 00:05:56.748 And now you're just telling me it's all in my head, even though it happens around 00:05:56.748 --> 00:06:01.938 the same time of my menstrual cycle. 00:06:02.238 --> 00:06:04.668 But now you're just telling me it's in my head. 00:06:05.715 --> 00:06:09.315 I think women in general are sick of being told things are in their head 00:06:10.085 --> 00:06:14.655 and having their, their feelings, just, 00:06:15.570 --> 00:06:17.490 being completely invalidated. 00:06:17.827 --> 00:06:22.147 But I do think that there is nuance in this conversation. 00:06:23.077 --> 00:06:27.307 So what I'm gonna do is I'm gonna take a step back and I'm actually 00:06:27.307 --> 00:06:33.167 going to do some, some light education on the menstrual cycle and we're 00:06:33.167 --> 00:06:38.087 gonna go over hormones and how they're influenced during this cycle. 00:06:38.957 --> 00:06:45.857 We're also gonna be talking about specific populations we're gonna be talking about. 00:06:46.367 --> 00:06:46.667 Okay. 00:06:46.667 --> 00:06:50.987 Well, there's What about, uh, women who are in their fertile 00:06:50.987 --> 00:06:58.547 years who are not on hormonal birth control, who are experiencing 00:06:58.787 --> 00:07:02.657 healthy normal menstrual cycles? 00:07:03.287 --> 00:07:06.557 Okay, because that's one population, then you have another population. 00:07:06.557 --> 00:07:10.337 What about those women who are entering perimenopause? 00:07:11.297 --> 00:07:14.507 They haven't completely stopped their cycle. 00:07:15.017 --> 00:07:17.657 They are still experiencing some. 00:07:18.227 --> 00:07:19.967 So does this apply to them? 00:07:19.972 --> 00:07:21.317 How does it apply to them? 00:07:21.917 --> 00:07:28.397 And then you also have the, the population where they are on hormonal birth control. 00:07:28.907 --> 00:07:31.157 This may or may not apply to them at all. 00:07:32.057 --> 00:07:34.307 Totally, just depending on the individual. 00:07:35.057 --> 00:07:39.827 Like I said, I, I feel like in these discussions that we often 00:07:39.832 --> 00:07:45.827 have in health and fitness, the individual is oftentimes ignored. 00:07:46.817 --> 00:07:55.997 So my job today is to educate you on some basics of the menstrual cycle, 00:07:56.837 --> 00:07:59.987 how hormones are influenced, and why. 00:08:00.362 --> 00:08:07.742 Some women feel dips and when they usually feel it, a lot of times when 00:08:07.742 --> 00:08:13.682 we have these conversations, women just jump to, oh, well, yeah, during when 00:08:13.682 --> 00:08:18.962 I'm bleeding, during menstruation, I can't lift because it's uncomfortable. 00:08:19.172 --> 00:08:21.057 That's not what we're talking about here. 00:08:22.292 --> 00:08:22.622 Okay. 00:08:22.772 --> 00:08:26.762 They kind of jump to this idea of, well, their strength will 00:08:26.762 --> 00:08:28.982 be impacted by menstruation. 00:08:30.137 --> 00:08:34.967 That's actually not what we're seeing when it is impacted. 00:08:36.287 --> 00:08:39.677 So there's just these false ideas being thrown around 00:08:39.677 --> 00:08:41.327 about, about this whole thing. 00:08:42.737 --> 00:08:44.807 So let's start from the very beginning. 00:08:44.987 --> 00:08:45.317 Okay. 00:08:46.637 --> 00:08:51.377 Let's just look at stages of the menstrual cycle. 00:08:51.437 --> 00:08:55.577 So we have these different stages and we have two main phases. 00:08:56.642 --> 00:09:01.502 The different stages and I'm gonna be ter speaking in terms of generalities 00:09:01.682 --> 00:09:04.772 and then I'm gonna talk about how to apply it to the individual. 00:09:05.672 --> 00:09:10.112 But when I refer to stages of menstrual cycle, we're just gonna go by 28 days 00:09:10.142 --> 00:09:12.452 'cause that's like a, an about ish. 00:09:12.482 --> 00:09:14.882 Obviously some women are a little less, some women are a little bit 00:09:14.882 --> 00:09:20.822 more, but I'm just gonna go through it quickly with, with 28 day cycle. 00:09:21.602 --> 00:09:25.382 So day one through five, we usually have menstruation. 00:09:25.382 --> 00:09:25.412 I. 00:09:26.687 --> 00:09:31.487 And then we, once that ends, we end into the follicular phase, 00:09:31.997 --> 00:09:34.817 somewhere between six to 14 days. 00:09:35.837 --> 00:09:40.277 Now, the follicular phase, you can remember that because that 00:09:40.277 --> 00:09:44.717 phase is all about prepping. 00:09:44.927 --> 00:09:47.777 Preparing the follicles to. 00:09:48.377 --> 00:09:55.577 Be stimulated to grow and for that moment, that third stage, which is ovulation, 00:09:56.147 --> 00:10:04.637 that moment where the egg is released, and then, um, you have ovulation and 00:10:04.637 --> 00:10:07.937 then you move into the luteal phase. 00:10:09.137 --> 00:10:09.407 Okay? 00:10:09.407 --> 00:10:14.477 This can be longer, shorter, just depending on the individual. 00:10:16.232 --> 00:10:19.832 The luteal phase can be about eight days. 00:10:20.462 --> 00:10:28.832 It's actually in the luteal phase that is reported that women feel weaker. 00:10:29.732 --> 00:10:30.662 So why is that? 00:10:31.442 --> 00:10:36.332 Well, let's go through what happens to your hormones. 00:10:36.992 --> 00:10:42.272 I'm just gonna be looking at this and separating this really into two phases. 00:10:42.452 --> 00:10:43.082 A lot of times. 00:10:43.712 --> 00:10:47.372 When we, when we're looking at the hormonal changes, it's just easier 00:10:47.372 --> 00:10:51.662 to say, we have the follicular phase and we have the luteal phase. 00:10:52.022 --> 00:10:59.042 So in the follicular phase, remember what I said, we are seeing some rises 00:11:00.272 --> 00:11:11.162 in FSH, LH and estrogen, and that rise is all about preparing that follicle. 00:11:11.908 --> 00:11:20.248 to mature and grow this egg, and then it peaks, you get a peak of 00:11:20.308 --> 00:11:28.918 estrogen, lh, FSH, you get that peak and it produces ovulation. 00:11:29.698 --> 00:11:30.028 Okay? 00:11:31.558 --> 00:11:36.658 And then after that, once ovulation happens. 00:11:38.443 --> 00:11:44.623 That actually is what stimulates a then rise in progesterone. 00:11:45.463 --> 00:11:51.793 You see during the follicular phase, you have estrogen, specifically 00:11:51.793 --> 00:11:59.533 estradiol, which is important to note because estradiol is it. 00:11:59.563 --> 00:12:00.823 It really is like. 00:12:02.653 --> 00:12:07.483 It's the primary form of estrogen in your body during your reproductive years. 00:12:07.903 --> 00:12:13.693 It's the most potent form and it's kind of like women's testosterone. 00:12:14.623 --> 00:12:24.818 We have links to muscle and strength, um, that is linked more to estradiol. 00:12:26.323 --> 00:12:29.413 Okay, so that's actually why. 00:12:30.418 --> 00:12:36.538 During the follicular phase as estrogen really begins to rise, 00:12:36.538 --> 00:12:42.178 well, what, what did I say estrogen was in charge of for women. 00:12:43.168 --> 00:12:48.388 We're looking at muscle and strength, actually an increase 00:12:48.628 --> 00:12:50.758 in contractile strength. 00:12:52.363 --> 00:12:56.893 So during the follicular phase, you'll hear people say that's 00:12:56.893 --> 00:13:02.563 when you really perform for strength around ovulation, right? 00:13:02.568 --> 00:13:09.253 Before you may be hitting prs because estradiol, that form of 00:13:09.253 --> 00:13:12.073 estrogen is hitting its peak. 00:13:13.168 --> 00:13:18.298 That really has direct correlations to increases in muscle protein synthesis, 00:13:18.838 --> 00:13:21.748 uh, contractile and contractile strength. 00:13:23.338 --> 00:13:29.338 Well, after ovulation, estrogen begins to go down and dip. 00:13:30.418 --> 00:13:34.168 Not flat line, but it's going down and what's coming up? 00:13:34.858 --> 00:13:35.578 Progesterone. 00:13:35.578 --> 00:13:40.798 So like I said, um, ovulation is going to stimulate. 00:13:42.388 --> 00:13:44.908 A rise in progesterone. 00:13:45.388 --> 00:13:53.158 Progesterone is interesting because it has some anti estrogenic effects. 00:13:54.388 --> 00:13:55.378 Does that make sense? 00:13:56.068 --> 00:14:02.848 Estrogen and progesterone kind of balance each other out, and this 00:14:02.848 --> 00:14:04.768 is what people are referring to. 00:14:04.768 --> 00:14:10.168 A lot of times when they talk about hormone balance. 00:14:10.513 --> 00:14:16.483 Sometimes I hear people on Instagram say that hormone balancing is a joke. 00:14:16.693 --> 00:14:17.443 It's not true. 00:14:17.563 --> 00:14:18.763 I'm like, are you kidding me? 00:14:19.243 --> 00:14:22.813 Well, that, that's tell me you don't know anything about hormones without telling 00:14:22.813 --> 00:14:24.133 me you don't know anything about hormones. 00:14:24.883 --> 00:14:25.693 That's a joke. 00:14:26.563 --> 00:14:31.303 This is, this is just one example in the body of we need this appropriate 00:14:31.363 --> 00:14:39.403 balance back and forth because they, they actually have, have almost opposing roles. 00:14:40.363 --> 00:14:42.583 Keeps the body healthy and balanced. 00:14:44.173 --> 00:14:49.033 So estrogen, like I said, increase in muscle protein synthesis and 00:14:49.033 --> 00:14:54.823 increasing contractile strength, and then progesterone rises. 00:14:54.823 --> 00:14:56.233 Well, what does progesterone do? 00:14:56.563 --> 00:15:01.603 Like I said, it has those anti estrogenic effects where it can 00:15:01.603 --> 00:15:05.863 start to slow down the rate of muscle protein synthesis and women can feel 00:15:05.863 --> 00:15:08.923 a decrease in contractile strength. 00:15:09.703 --> 00:15:15.103 So it's at the peak of progesterone, which can happen. 00:15:15.193 --> 00:15:16.273 I mean, here's the thing. 00:15:16.963 --> 00:15:19.003 It happens at different points for different women. 00:15:20.743 --> 00:15:26.473 On average, you can say maybe it happens five to eight days before menstruation. 00:15:27.133 --> 00:15:34.183 Um, maybe that's when you'll notice kind of an increase in hunger cues. 00:15:34.663 --> 00:15:35.053 Right. 00:15:35.263 --> 00:15:40.183 Calories are the same, nothing's changed, but all of a sudden, you know, the week 00:15:40.183 --> 00:15:47.293 before your period starts, you start noticing, um, oh, I'm, I'm hungrier now. 00:15:47.293 --> 00:15:49.453 I wanna be a little bit more snacker. 00:15:49.483 --> 00:15:50.323 Why is that? 00:15:50.743 --> 00:15:52.188 It's the rise in progesterone. 00:15:53.698 --> 00:15:58.363 So, progesterone, estrogen, once again, they, they have those 00:15:58.363 --> 00:16:01.513 opposing effects, estrogen. 00:16:01.828 --> 00:16:12.538 You can actually see a decrease in hunger because the actual, um, hormones that 00:16:12.538 --> 00:16:18.418 are in charge of hunger, you see a slight reduction because of higher estrogen. 00:16:18.688 --> 00:16:22.078 It, it makes you feel fuller, longer. 00:16:22.468 --> 00:16:25.678 Progesterone has those opposing effects where now you're feeling 00:16:25.678 --> 00:16:27.628 a little bit more snacker, right? 00:16:28.888 --> 00:16:29.638 So. 00:16:31.078 --> 00:16:37.828 Like I said, if you pause here and look at, okay, so estrogen 00:16:37.828 --> 00:16:39.688 is in charge of muscle strength. 00:16:41.158 --> 00:16:41.548 Okay? 00:16:41.548 --> 00:16:48.208 So when that's peaked, a woman may be all of a sudden hitting all these, these prs, 00:16:48.898 --> 00:16:56.578 may is a really important word, a woman, she, some feel this more than others. 00:16:58.108 --> 00:17:03.748 Well, then as estrogen goes down a little bit and progesterone really comes 00:17:03.748 --> 00:17:10.288 up post ovulation, then you have the, the opposite where peak progesterone 00:17:11.188 --> 00:17:13.378 can decrease that contractile strength. 00:17:14.518 --> 00:17:22.738 So this is where in the luteal phase, not menstruation, but the 00:17:22.738 --> 00:17:25.438 luteal face, you may feel weaker. 00:17:27.208 --> 00:17:29.668 This is the why behind it all. 00:17:30.418 --> 00:17:34.858 This is why they say, well, maybe during this phase, the luteal 00:17:34.863 --> 00:17:38.248 phase, you change up your training. 00:17:38.878 --> 00:17:42.568 Maybe for two weeks you change up your training. 00:17:43.358 --> 00:17:45.338 Let's just kind of break this down now. 00:17:46.358 --> 00:17:46.598 Okay. 00:17:46.598 --> 00:17:48.368 There's a few more things to consider. 00:17:49.853 --> 00:17:57.443 I've already said one, that some women feel this more than others, some don't. 00:17:58.403 --> 00:18:03.263 And you can chalk that up to those that are on hormonal birth control, 00:18:03.263 --> 00:18:05.153 may not feel it as much as others. 00:18:06.263 --> 00:18:12.393 You can say, even that will some feel it more during actual menstruation 00:18:13.473 --> 00:18:15.483 instead of the luteal face. 00:18:16.488 --> 00:18:19.998 That typically has more to do when they're menstruating with 00:18:19.998 --> 00:18:21.678 them, just feeling uncomfortable. 00:18:21.918 --> 00:18:28.518 Maybe some women's are really, really heavy and so, um, they just, they 00:18:28.518 --> 00:18:32.028 do have overall lower energy levels. 00:18:33.348 --> 00:18:37.938 But when it comes down to this theory, the idea is the luteal phase. 00:18:38.658 --> 00:18:42.798 As soon as progesterone peaks, that's when you're gonna feel your weakest. 00:18:44.418 --> 00:18:44.988 So. 00:18:46.293 --> 00:18:48.993 Another interesting thing, I'm just gonna throw. 00:18:49.053 --> 00:18:53.463 So, so take all of that information, just kind of put it up on the shelf 00:18:53.463 --> 00:18:57.723 now and, and let me kind of go into in a little bit different direction. 00:18:59.913 --> 00:19:08.938 So when they look at healthy, fertility years, uh, women, and 00:19:08.938 --> 00:19:12.088 they've tracked them, they notice that. 00:19:13.108 --> 00:19:19.108 20% of the time, and this is for healthy women with healthy periods 00:19:19.768 --> 00:19:24.088 20% of the time, even though they're menstruating and everything looks 00:19:24.088 --> 00:19:29.968 great, these are an ovulatory cycles, meaning that they are not ovulating, 00:19:30.478 --> 00:19:35.218 meaning that they are not going to be getting that peak progesterone. 00:19:37.033 --> 00:19:38.443 And these are during healthy years. 00:19:38.443 --> 00:19:45.973 So 20% of the time, even for those that feel a reduction in strength, 00:19:46.093 --> 00:19:53.323 20% of the time they wouldn't because 20% of the time they're not ovulating. 00:19:55.003 --> 00:20:00.883 So it, and then also you look at, well, what about women who are in perimenopause, 00:20:02.233 --> 00:20:04.993 especially early, um, earlier on. 00:20:06.973 --> 00:20:11.683 These are women who they haven't fully stopped menstruating and they haven't 00:20:11.683 --> 00:20:14.023 even fully stopped, uh, ovulation. 00:20:15.223 --> 00:20:21.493 Usually when you very first enter in to perimenopause, you start 00:20:21.643 --> 00:20:26.353 ovulating less and less, which is, it makes sense now, right? 00:20:26.743 --> 00:20:31.123 Why a lot of people, a lot of women in perimenopause are experiencing 00:20:31.393 --> 00:20:33.553 estrogen dominance, especially at first. 00:20:34.633 --> 00:20:39.883 Because they're not getting that progesterone from the ovulation. 00:20:41.503 --> 00:20:42.913 It, the body is amazing. 00:20:43.453 --> 00:20:44.263 It really is. 00:20:44.713 --> 00:20:51.133 So the, the early, uh, stages of perimenopause and even throughout 00:20:51.133 --> 00:20:59.113 perimenopause, as they get more and more and more cycles that don't 00:20:59.113 --> 00:21:02.113 include ovulation, they produce less. 00:21:02.563 --> 00:21:07.603 Less and less progesterone, but sometimes more, more estrogen 00:21:07.633 --> 00:21:13.183 as the body's really trying to force, um, the, the, the follicle. 00:21:13.543 --> 00:21:18.073 They're really trying to force ovulation and prepare the body for ovulation. 00:21:18.643 --> 00:21:21.703 So that's why these women will experience estrogen dominance 00:21:22.003 --> 00:21:23.683 and then estrogen comes down. 00:21:23.863 --> 00:21:29.593 But I mean, it's all over the board really in perimenopause, you know, one. 00:21:30.148 --> 00:21:34.588 A few months you could be estrogen dominant, and then 00:21:34.678 --> 00:21:37.228 the next few months you're not. 00:21:37.948 --> 00:21:40.198 Maybe it's higher progesterone, lower estrogen. 00:21:40.258 --> 00:21:43.708 There's, there's all, it's all over the place, right? 00:21:44.428 --> 00:21:52.948 So as you enter perimenopause, the idea of constantly changing your training. 00:21:54.658 --> 00:21:57.568 Well, that doesn't even make sense for that population because you 00:21:57.568 --> 00:22:00.148 don't even know at what point what's going on in your body. 00:22:00.568 --> 00:22:01.348 You just don't. 00:22:02.578 --> 00:22:09.268 So early perimenopause kind of pointless and, and that can start 00:22:09.268 --> 00:22:16.168 happening anywhere between 40 and 45 as as you start entering into that. 00:22:17.278 --> 00:22:17.758 So. 00:22:18.373 --> 00:22:23.053 Really, we're just kind of looking at this idea applying to women 00:22:23.053 --> 00:22:24.523 who are in their fertile years. 00:22:25.093 --> 00:22:29.503 But once again, not all women feel it during their luteal phase. 00:22:30.193 --> 00:22:35.773 Another thing to consider is that, uh, 20% of the time you're not 00:22:35.773 --> 00:22:41.653 getting that peak progesterone, so you shouldn't feel a decrease in strength. 00:22:42.703 --> 00:22:45.463 Those are, that are on hormonal birth control. 00:22:46.018 --> 00:22:52.938 Um, they can have, uh, a suppression of progesterone, to a degree, so 00:22:53.298 --> 00:22:56.418 they wouldn't feel this as much. 00:22:57.558 --> 00:23:01.818 Um, and it really just comes down to the individual. 00:23:03.558 --> 00:23:11.538 Do I think in practice, do I think it's practical to change 00:23:11.628 --> 00:23:14.508 your training for two weeks? 00:23:15.408 --> 00:23:26.928 Um, to try to mitigate any, uh, possibilities of strength decline? 00:23:27.648 --> 00:23:35.628 No, I actually don't, but, but it doesn't have to be done on paper. 00:23:35.743 --> 00:23:43.753 What I do believe a woman should be doing is listening to her body so she 00:23:43.753 --> 00:23:50.288 doesn't have to rewrite her entire program based off of this two weeks. 00:23:50.383 --> 00:23:54.823 So if somebody has goals to build muscle, they're only lifting for, you know, two 00:23:54.823 --> 00:23:59.413 weeks out of the, you know, four I that. 00:24:00.178 --> 00:24:07.378 Doesn't make sense for somebody who is striving for body recomp wants a 00:24:07.378 --> 00:24:13.198 little bit of muscle fat loss, that that doesn't make sense to change the whole 00:24:13.438 --> 00:24:18.568 programming based off of 70% of the time. 00:24:18.868 --> 00:24:23.728 You may, if you fall under that category, you may feel this decline. 00:24:24.328 --> 00:24:28.978 What makes more sense is when you do feel the decline. 00:24:29.818 --> 00:24:31.258 You listen to your body. 00:24:32.698 --> 00:24:38.578 So instead of going and shooting for prs that day, you go in and 00:24:38.578 --> 00:24:39.658 you just listen to your body. 00:24:39.928 --> 00:24:43.288 You know, in, in, you lower the weight a little bit. 00:24:43.293 --> 00:24:45.298 You bring down the intensity a little bit. 00:24:45.568 --> 00:24:47.548 You still show up for yourself. 00:24:48.538 --> 00:24:51.778 Maybe that day you just wanna stay in bed. 00:24:51.778 --> 00:24:54.868 If you're feeling really tired, maybe you decide, you know what? 00:24:54.868 --> 00:24:57.208 Today was just gonna be a, I'm gonna go and walk. 00:24:58.303 --> 00:25:00.973 Or no, I'm gonna do yoga instead. 00:25:01.973 --> 00:25:07.553 It, it can be as simple as just listen to your body for a few days. 00:25:08.243 --> 00:25:09.203 Well, not a few days. 00:25:09.203 --> 00:25:09.923 You know what I'm saying? 00:25:10.703 --> 00:25:15.113 'cause this isn't, this shouldn't be impacting two weeks of strength. 00:25:15.118 --> 00:25:15.893 It really shouldn't. 00:25:17.023 --> 00:25:21.733 Here's another thing that's really hard too, is. 00:25:22.963 --> 00:25:26.113 And, and I handle it the same way as I would with this. 00:25:26.863 --> 00:25:32.323 Sometimes it's can be as little as I, I'm not sleeping as well. 00:25:33.463 --> 00:25:34.903 I'm under a lot of stress. 00:25:36.013 --> 00:25:38.413 I don't have as much energy as I usually do. 00:25:38.923 --> 00:25:40.303 Well then let's listen to your body. 00:25:40.303 --> 00:25:44.323 Let's respect it and what do you want to do? 00:25:44.983 --> 00:25:48.373 What would keep you moving towards your goal? 00:25:48.748 --> 00:25:53.818 In a respectful way, so you don't have to go in and shoot for prs. 00:25:53.818 --> 00:26:00.658 Maybe this week you're, you're not actually seeing large progressions 00:26:00.898 --> 00:26:03.508 from your training or any progressions. 00:26:04.168 --> 00:26:04.828 That's okay. 00:26:05.878 --> 00:26:10.648 Uh, maybe you're doing a few less reps, maybe you've lowered 00:26:10.648 --> 00:26:11.758 the weight a little bit more. 00:26:12.538 --> 00:26:13.348 That's fine. 00:26:14.458 --> 00:26:15.688 Listen to your body. 00:26:17.188 --> 00:26:23.518 But the idea of changing an entire program and telling somebody, oh, only lift 00:26:24.418 --> 00:26:30.658 during follicular phase, and then during luteal phase change your entire routine. 00:26:30.658 --> 00:26:37.828 Some people go as far to be like, only do yoga, only walk only this or 00:26:37.833 --> 00:26:38.668 that, and I'm like, you know what? 00:26:38.698 --> 00:26:41.278 I don't think it needs to be this complicated. 00:26:42.388 --> 00:26:43.138 I really don't. 00:26:43.993 --> 00:26:47.653 Um, and I'm somebody who studies the nuance and 00:26:47.653 --> 00:26:49.873 complications of program design. 00:26:51.733 --> 00:26:56.863 And even in my own studies I've seen where people dive too deep, get a little weird 00:26:56.863 --> 00:26:59.713 in it, it's, we've gotta pull out of that. 00:27:00.823 --> 00:27:06.103 We've, we've got to start teaching people to trust their body. 00:27:07.828 --> 00:27:11.308 To respond in healthy ways, to be flexible. 00:27:11.938 --> 00:27:14.038 Being flexible really is a strength. 00:27:14.038 --> 00:27:19.738 I've talked about this a lot on this podcast, so if you wake up one morning, 00:27:20.488 --> 00:27:25.138 I don't care if it's peak progesterone or not, and you are just feeling like you are 00:27:25.138 --> 00:27:30.898 dragging and you don't have the strength, maybe that day is a, you know, I'm just 00:27:30.898 --> 00:27:35.578 gonna go out, gonna get a walk-in, or. 00:27:36.523 --> 00:27:43.183 I really love that, that yoga class, that recovery yoga class, I'm gonna go in there 00:27:43.183 --> 00:27:46.453 and just, just healthily move my body. 00:27:47.863 --> 00:27:52.783 That's, or, um, I love the gym, I love lifting weights. 00:27:52.783 --> 00:28:00.853 I'm gonna go in, but I'm, I'm going to go in and just enjoy the movement today. 00:28:01.513 --> 00:28:04.423 Now, I did see my friend posted a video on this. 00:28:05.398 --> 00:28:11.788 And, um, he was talking about how some women will experience this, this reduction 00:28:12.388 --> 00:28:18.658 in strength and I think he was showing his girlfriend and she usually uses like a 50 00:28:18.658 --> 00:28:24.508 pound dumbbell and he hands her a a five pounds as here do it with this instead. 00:28:25.423 --> 00:28:27.913 I really laughed at that 'cause I really liked the guy. 00:28:27.913 --> 00:28:28.543 He's awesome. 00:28:28.543 --> 00:28:32.893 But I laughed at that and I was like, okay, well we're not feeling it that much. 00:28:32.893 --> 00:28:37.603 I mean, come on, we don't go from 50 pounds to five. 00:28:37.603 --> 00:28:46.298 Like that's not what we're doing here, but maybe it's 50 pounds to 40 or 35. 00:28:47.998 --> 00:28:52.513 And I really think that that's all it needs to be. 00:28:54.058 --> 00:28:55.228 Do you want today? 00:28:55.928 --> 00:29:01.808 Today could be peak estrogen, but I didn't get enough sleep last night and I'm not 00:29:01.808 --> 00:29:07.748 feeling like I can push and progress more than I did last week or the week 00:29:07.748 --> 00:29:13.663 before, but I'm still going to keep my habit alive of showing up for myself. 00:29:14.623 --> 00:29:19.778 And so I'm gonna choose a way to show up for myself that honors how I feel. 00:29:20.828 --> 00:29:25.628 Recognizes that, and I'm still taking care of my mind and my body. 00:29:27.578 --> 00:29:28.148 That's it. 00:29:28.868 --> 00:29:29.288 That's it. 00:29:29.288 --> 00:29:33.398 Now I know there are some women that are not gonna like this. 00:29:33.578 --> 00:29:39.878 Nuance and, uh, flexibility and saying that all women, you 00:29:39.878 --> 00:29:42.368 know, handle things differently. 00:29:43.658 --> 00:29:44.828 Some people don't like that. 00:29:46.488 --> 00:29:47.358 Some people are. 00:29:48.573 --> 00:29:55.250 even under the illusion that if a woman lifts weights during, the luteal 00:29:55.250 --> 00:29:57.170 phase, that they'll gain weight. 00:29:57.890 --> 00:30:02.300 Like, no, they, I don't, well, I don't know where you're getting that one from. 00:30:03.440 --> 00:30:06.740 That was somebody's argument on that meow post, like, 00:30:06.740 --> 00:30:08.210 that's just a little bit weird. 00:30:08.210 --> 00:30:18.110 But nobody's gaining weight from continuing to lift in the 00:30:18.110 --> 00:30:20.600 gym during their luteal phase. 00:30:21.170 --> 00:30:25.400 If they're gaining weight due to peak progesterone, it's because 00:30:25.400 --> 00:30:29.630 they're feeling an increase in hunger and they're eating more. 00:30:31.250 --> 00:30:32.480 That's what it's coming down to. 00:30:32.873 --> 00:30:37.943 So in conclusion, some women feel a decline in their strength. 00:30:38.888 --> 00:30:40.628 They've gotta listen to their body during that time. 00:30:41.558 --> 00:30:43.178 It's usually not for half of the month. 00:30:43.178 --> 00:30:48.938 So don't worry about rewriting an entire program for, you know, 20 days, 00:30:49.388 --> 00:30:51.518 10 days, 15, something like that. 00:30:52.238 --> 00:30:56.498 Um, some women don't feel a reduction in strength at all. 00:30:57.008 --> 00:30:57.878 Doesn't really matter. 00:30:58.598 --> 00:31:00.398 Doesn't matter which camp you fall in. 00:31:01.328 --> 00:31:05.648 'cause the truth is all of us at one period of time, whether it 00:31:05.798 --> 00:31:07.958 has to do with our cycle or not. 00:31:08.408 --> 00:31:12.758 We're gonna have low recovery, low sleep, low micronutrients. 00:31:13.148 --> 00:31:17.798 Um, maybe we pushed a little bit too hard and, and now the body's just 00:31:17.798 --> 00:31:22.598 struggling, recovering from your last training, and you wake up like you've 00:31:22.603 --> 00:31:25.238 been hit by a train period or not. 00:31:26.018 --> 00:31:28.868 You know, luteal phase or not, doesn't matter. 00:31:28.868 --> 00:31:33.758 We've gotta learn to be flexible, listen to our body, find ways to 00:31:33.758 --> 00:31:36.248 show up for yourself that day. 00:31:37.178 --> 00:31:41.138 But in a way that is respecting your body and your body's needs. 00:31:42.218 --> 00:31:45.038 Thank you so much for joining me today on the Lifting Lindsay podcast. 00:31:45.038 --> 00:31:47.588 I really hope that this was beneficial. 00:31:48.008 --> 00:31:52.778 I really hope that you actually understand a little bit more about 00:31:52.778 --> 00:31:53.888 what's going on in your body. 00:31:55.028 --> 00:32:02.378 Um, I, I wish that I had been taught, um, more about. 00:32:04.553 --> 00:32:08.543 The menstrual cycle and hormones and all of those things from a 00:32:08.543 --> 00:32:14.723 younger age, and I'm excited to continue to teach women about it. 00:32:15.623 --> 00:32:20.153 Um, on Be Strong, my training app and the community. 00:32:20.363 --> 00:32:28.463 I actually have a mini course on menopause and we are three videos in 00:32:28.468 --> 00:32:31.793 and every month I am posting one or two. 00:32:32.558 --> 00:32:36.308 It's just going to be a course to help you learn more about your body, 00:32:36.908 --> 00:32:40.328 learn more about the changes that are coming, or maybe the changes that you're 00:32:40.328 --> 00:32:44.228 experiencing right now so you have a better understanding of what's normal, 00:32:45.008 --> 00:32:50.918 what's not, what's the length of this, what's abnormal, what can I do to enter 00:32:50.918 --> 00:32:58.268 this in a healthier way, and how can I, uh, mitigate a lot of these, uh, symptoms? 00:32:58.628 --> 00:33:02.918 Those are the types of things that I wanna help educate women on. 00:33:03.848 --> 00:33:08.423 Anyways, I hope you guys have a wonderful week and I will talk to you next time.