160 - What you need to know about cycle syncing, your training program and muscle growth

In this episode I take you through the current research on cycle syncing, why generic menstrual phase based programming is unhelpful and a better approach to navigating your individual needs. You can follow me on instagram here: https://www.instagram.com/the_femalephysiquehub/ Keen to improve your physique results with 1:1 online coaching inside the Glam Body Program? Click here Papers referred to: 1. Colenso-Semple LM, McKendry J, Lim C, et al. Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise. J Physiol. 2025;603(5):1109-1121. 2. Colenso-Semple LM, D'Souza AC, Elliott-Sale KJ, Phillips SM. Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Front Sports Act Living. 2023;5:1054542. 3. McNulty KL, Elliott-Sale KJ, Dolan E, et al. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Med. 2020;50(10):1813-1827.  4. Roberts, Brandon M.1; Nuckols, Greg2; Krieger, James W.3. Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis. Journal of Strength and Conditioning Research 34(5):p 1448-1460, May 2020.  5. Ekenros L, von Rosen P, Solli GS, et al. Perceived impact of the menstrual cycle and hormonal contraceptives on physical exercise and performance in 1,086 athletes from 57 sports. Front Physiol. 2022;13:954760. Published 2022 Aug 30.