AGENDA

• Intro

• Housekeeping

• Masterclass

• Q&A

How to Sync Your Cycle For Better Health

Fierce Love Collective Live Masterclass #2September 2018

WHY THE FEMALE CYCLE?

• There is a modern disconnect

• Honoring our cycles helps us feel better

• Empower you to understand your body

TOPICS

• Female cycle basics

• Syncing your nutrition + fitness

• Seed cycling

• Moon phases

MODERN DISCONNECT

• Cycles and rhythms are “inconvenient”

• Environment allows us to live apart from nature

• Women suffer when out of touch with these rhythms

• Female health issues are a symptom of a sick environment + society

FEMALE CYCLE BASICS

FEMALE CYCLE BASICS

• Three main phases:

• Follicular (pre egg release)

• Ovulatory (egg release)

• Luteal (post egg release)

• FLUCTUATIONS ARE INHERENT + NATURAL

FOLLICULAR PHASE

FOLLICULAR PHASE

• Egg is developing, preparing for release

• Estrogen + testosterone rising

• Progesterone low

OVULATION

OVULATORY PHASE

• Egg is released

• Estrogen + testosterone peaking

• Fertile window (though sperm can stay viable for many days)

LUTEAL PHASE

LUTEAL PHASE

• Egg could be fertilized + implanted = pregnancy

• Estrogen + testosterone fall

• Progesterone rising

• At the end, if no pregnancy, period starts

IT’S NOT “ALL IN YOUR HEAD”We see the world through our hormone “glasses.”

HOW TO SYNC YOUR NUTRITION

• Appetite more level in first half of cycle

• Because estrogen is rising

• Cravings more likely in second half, especially last week

• Because dropping progesterone + estrogen

• SOME CRAVINGS (especially for carbs) are NORMAL

• If craving chocolate, take magnesium

HOW TO SYNC YOUR NUTRITION

• General good practices:

• Nutrient dense, real, whole foods

• Take ~12 hours off eating between dinner and breakfast

• Savory breakfast (meat or eggs + greens)

HOW TO SYNC YOUR NUTRITION

• Consistent protein throughout your cycle

• 0.8 grams protein per pound bodyweight, minimum

• Higher fat, lower carb in first half of cycle

• Higher carb, lower fat in second half of cycle

• For peri-menopause and menopause:

• Limit refined carbs, sugar, booze

HOW TO SYNC YOUR NUTRITION

More Fat More Carbs

SEED CYCLING

• Support estrogen (first half of cycle) and progesterone (second half of cycle)

• Many women have estrogen excess or progesterone deficiency

• Painful or irregular cycles, anxiety, poor sleep, infertility, PMS, etc

SEED CYCLING

• Eat freshly ground, organic seeds in a cyclical manner

• Sprouted seeds ideal, too

• 1st half = pumpkin seeds + flax seeds

• 1 tablespoon each, daily

• 2nd half = sesame seeds + sunflower seeds

• 1 tablespoon each, daily

SEED CYCLING

• If in peri-menopause or menopause or period is missing:

• Start flax + pumpkin on new moon (day 1)

• Start sesame + sunflower on full moon (day 14)

SEED CYCLING

Flax Pumpkin

Sesame Sunflower

HOW TO SYNC YOUR EXERCISE

HOW TO SYNC YOUR EXERCISE

• First half of cycle = go harder + heavier

• Second half of cycle = go easier + lighter

• Increased ligament stretchiness in last week of cycle

• Don’t go crazy with intense yoga or heavy weights

• Low key stuff like walking is always a good idea

• For peri-menopause/menopause: must include strength training + walking

HOW TO SYNC YOUR EXERCISE

Heavier weight More volume More intensity

Lighter weight Less volume Less intensity

HOW TO SYNC YOUR EXERCISE

First Half Second Half

• Lift heavier

• Test PRs

• More volume

• Higher intensity or longer HIIT workouts

• Great time to compete

• Practice high coordination skills

• Lift lighter

• Technique work

• Less volume

• Less intensity or shorter HIIT workouts

• Longer, slower workouts

• Active recovery

MOON PHASES

MOON PHASES

• Female cycle tied to the moon

• Lack of appropriate light/dark exposure, stress, causes cycle asynchrony

• Honor different energies, creativity, inward / outward focus, letting go, rhythms

• Red or white moon cycle pattern (neither are “correct”)

MOON PHASES• White moon cycle = period on / around new moon

• Darkness and turning inward when moon is dark

• Ovulate around full moon, amplified emotions + intuition

• Red moon cycle = period on / around full moon

• Ovulate around new moon

• Associated with healers + wise women, outward energy

MOON PHASES

• What about menopause?

• Consider new possible roles…

• Keeper of wisdom, helping younger women, healer, mid-wife, elder

SYNCING CYCLE TO MOON

• Track cycle in an app

• Practice seed cycling

• Get daytime light, avoid strong light at night

• Moonbathe around full moon

• Nourishing diet

Eat more fat Work out harder Seed cycle flax + pumpkin New, creative projects Negotiate new deals Outgoing Adventure Extroversion

NEW MOON FULL MOON

Eat more carbs Work out less hard Seed cycle sesame + sunflower Finish old projects Letting go Self-care Homeward Introversion

WRAPPING IT ALL UP

• Fluctuations are normal and natural

• Honor your cycles + rhythms instead of forcing things

• Support + nourish your body through food, movement, stress reduction, and self-care

• Seek help if you continue to suffer from menstrual issues

• Consider new seasons of life + how to take on new roles

LEARN MORE

• Training & Your Menstrual Cycle

• Period tracking

• Seed cycling

• Moon cycles + menstruation