Does Your Menstrual Cycle Affect How You Work Out?

It Starts With Attraction

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Can your menstrual cycle make or break your strength training progress? Today, we unlock the truth behind cycle-synced workouts and auto-regulation using the Rating of Perceived Exertion (RPE) scale. By examining how sleep, nutrition, and lifestyle intertwine with hormonal changes, we guide you on crafting a personalized fitness approach that navigates the highs and lows of your cycle. You’ll gain actionable insights on tracking your phases and adapting your workouts to maximize effectiveness and support your physical and emotional states.
We also bust myths around exercise during perimenopause and post-menopause. Discover why high-intensity and strength training are non-negotiable for combating muscle and bone loss during these life stages. We delve into strategies for balancing high-intensity workouts with recovery to stay active and healthy. By acknowledging the unique experiences of menopausal women, we present a roadmap for maintaining fitness and well-being through tailored exercise routines. Tune in for a comprehensive discussion that empowers you to embrace your body's needs at every stage of life.
Today's Guest: Dr. Alyssa Olenick
Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness’ and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com

Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships
Kimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 500,000 people a month who are making changes and becoming the best they can be.
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Kapitel

1. Strength Training and Menstrual Cycles (00:00:00)

2. Hormones and Exercise Across Lifespan (00:07:22)

3. Optimizing Exercise for Menopausal Women (00:13:49)