Hormones, Hype, and Your Training

We examine the claims of cycle syncing and compare them to current research, then share a simple way to train and eat based on symptoms rather than a rigid calendar. Evidence, nuance, and practical tactics help you stay consistent without obsessing over phases.• social media claims about cycle-synced training• evidence from 2020 and 2023 reviews• why studies conflict on menstrual phases• small, inconsistent performance effects• nutrition shifts and luteal-phase appetite• symptom-led adjustments to intensity• practical examples for high and low energy days• four core takeaways and bottom line• links to cited studies in the notesShare it with another woman who's trying to figure out what actually works for her bodyAnd don't forget to follow for more episodes where you're gonna get the real deal about hormones, mindsets, and healthy living from the inside outColenso-Semple LM, D’Souza AC, Elliott-Sale KJ, et al. 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.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.Elorduy-Terrado M, et al. The Influence of Menstrual Cycle Phases on Maximal Strength Performance: A Systematic Review. MDPI Sports. 2024.Rogan M-M, et al. Dietary Energy Intake Across the Menstrual Cycle: A Narrative Review. Nutrients. 2022.Ekenros L, et al. IMPACT Study Protocol: Menstrual Cycle-Based Periodized Training. Trials. 2024.Book a call with me: HERECheck out how you can be a part of the ARMOR UP vision HEREWhere you can find me:Instagram YouTubeEmail Me: [email protected]