Female Health- Podcasts with Luna Endurance
Being a female… WOW! I am so grateful to experience this life in a female body. The female body is powerful. Connected to the Moon, to the Earth, to our one healer and guide. I have had the honor of interviewing Kimberly Baba, Female Health Specialist, Trainer, Ironman Athlete and Owner of Luna Endurance two times on my Podcast.
In our first episode, we chat about the four phases of the menstrual cycle and how to optimize them. I was NEVER taught that we had four phases of our menstrual cycle- this knowledge literally changed my life.
I am always more fatigued the week before I bleed. After learning that this is common and that there are physiological changes that are occurring this week that may cause more fatigue- I developed a different relationship with my body. I no longer force myself to have energy or get upset when I am not hitting PR’s the week before I bleed. Kimberly has helped me learn how to work with my body throughout the different phases of my cycle.
In our first podcast at 21:35 we dive into the four phases of the menstrual cycle. Below is a summary of what we discuss-
Phase 1& 2- Follicular
* Phase 1- Starts with day 1 of bleeding
* Hormones are lowest: most similar to male physiology
* Using glucose for fuel- during exercise you don’t need extra glucose for help
* FSH, LH, Estrogen, Progesterone are low
* More likely to get sick- white blood count low
Phase 2- Ovulation
* Progesterone low & estrogen rises, FSH rises & spike in LH
* Estrogen in anabolic - builds muscle
* Try and have a big workout- PR
* Fuel is glucose - don’t need added glucose
* More likely for injury - joint are lax- If estrogen sensitive you feel bad on ovulation
Phase 3 & 4 Luteal - always 14 days unless medical issue
* Phase 3 - estrogen & progesterone rise
* Using fats for fuel
* High hormone phase
* Be better at endurance : using fatty acid oxidation as fuel so you can go longer
* If you went to do high intensity, you will need more carbohydrates
* At end of phase 3, hormones are at the highest they will be
Phase 4
* 8-9 days before bleeding
* Hormones decrease, causes inflammation
* Things to help with PMS- for inflammation: 150-200mg magnesium & 45mg zinc & fish oil
* BCCAA’s that may help- Lucene
The four phases can be overwhelming, but I love drawing them out as using them as a guide. I also LOVE connecting the menstrual cycle with the moon. I offer Moon Energy Coherence in which we can look at your menstrual cycle and how it is aligning with the moon cycle.
In the rest of the podcast we discuss birth control and the negative effects the pill has on athletes. This episode is packed full of knowledge to help you understand your amazing female body.
In our second conversation, starting at 31:20, we dive into menopause and other changes the female body evolves through.
Cycles of changes through female life
3 cycles- Puberty, Pre-menopause, Peri-menopause- when your hormones start to change, Menopause - one moment in time (12 months in a row when you have went without period), Post menopause.
Menopause: Estrogen and progesterone are changing levels- Excess estrogen and low progesterone, FSH and LH are slowly increasing, Symptoms- brain fog, hot flashes, weight gain, Sensitivity to insulin goes down- Do not digest simple carbohydrates. Shift to using fat for fuel at rest and at exercise
Implement these 4 things to shift physiology during perimenopause:
1. Doing High Intensity Cardio
2. Lifting heavy weights 1-6 reps
3. Increase protein- leucine
4. Adaptogens- Plant compounds: Stimulating: Maca,rosaria, schisandra- Calming: Holy basil, ashwagandha.
When we gain a better understanding of how our bodies are functioning, we can work with our body instead of against it.
Be sure to listen to both of these episodes if you are interested in female physiology and health.
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Sending you love and peace,
XOXO
Stay Wild
Emily