STRIVEWITHSIENNA

Signed in as:

filler@godaddy.com

Account

The INFRADIAN RHYTHEM

The Infradian rhythm is a second biological clock in which only female bodies during their reproductive years experience and is equally important as the circadian rhythm which is the well-known, natural, 24hr clock which ALL humans live off, mens hormones ONLY be affected by this singular rhythm. A woman's Infradian rhythm otherwise known as 'menstrual cycle' includes four different phases where three key hormones - Estrogen, progesterone and testosterone - rise and fall in a specific pattern. This pattern or cycle of hormones governs six key systems of a woman's body including your brain, metabolism, immune system, microbiome, stress response system an your reproductive system! Depending on how these hormones rise and fall - different impacts can occur - including on your mood, well-being, energy, love life and social wellbeing. Since your hormones in this cycle usually follow the same general pattern over a 28 day course (average) we are then able to understand how our body may respond at different times of the month as the role of each hormone affects our body differently. When our hormones work in this pattern accordingly we as women are able to live life in a much more healthy and happy way however when these hormones are off or out of sync we may start see these impacts work in a negative way for our bodies and minds including symptoms which you may have once though as totally unconnected!

The four phases

Follicular - 1st Half

The Follicular phase is the first stage of a Womens cycle and lasts on average between 10- 12 days. It is the stage where follicles in the ovaries mature and the uterine lining thickens.

During this phase our metabolism is slower meaning meaning we burn less calories at rest and our cortisol levels are also lower. During this phase our bodies respond best to eating lighter meals with more high intensity exercise such as cardio and HIIT. This occurs due to our bodies having a more balanced blood-sugar level therefore meaning our body can sustain the intense workouts.

This mix of dietary and training optimisation we result in women building the optimal amount of lean muscle and burning the optimal amount of fat.

Ovulatory - 1st Half

The events that occur during the follicular phase occur to build our bodies up for the ovulatory phase. Ovulation ultimately occurring in response to a series of hormonal events which then cause a massive estrogen surge between the days 10-17 of your cycle. This peak estrogen triggers a brief surge in Leutinizing Hormone (LH), which triggers ovulation usually within 24-48 hours. Ovulation is when an mature egg is released from a follicle in the ovary to the fallopian tube waiting to be fetilized by sperm.

During this phase it is important we still eat lighter meals whilst allowing ourselves to take part in more intense activity due to the low level of cortisol and lower BMR as seen in the Follicular stage.

Luteal - 2nd Half

The Luteal phase is the longest stage of the four and involves a shift in hormones including progesterone becoming more prominent and levels of estrpgen becoming less prominent. During this phase our metabolism speeds up and cortisol levels rise. Progesterone is released in order to help the lining built in the earlier phases and keeo the egg healthy and safe. If the egg does not become fertilised, progesterone will start to fall again signalling the body to have the follicles in the uertus ready to produce another batch of eggs - if progesterone rises this would be evidence that the egg has been fertilised.

During this phase it is important we eat a slightly higher caloric intake (approx. 279 calories each day) due to the natural speeding of the metabolism. It is also important that us women opt for less intense/ cardio based work-outs and focus more on strength training, light bodyweight work such as pilates and other light forms of exercise such as walking and yoga.

Menstrual - 2nd Half

The menstrual phase is probably the most well-known phase and is the phase where a women bleeds. This phase lasts between 4-7 days approx. and involves the uterus shedding its lining which was formed and maintained in the revious phases. This phase is the end of the infradian cycle and is best supported through light exercise such as pilates and yoga, aswell as inclduing warm foods, high in proteins.

LIVE LIKE A WOMEN NOT A MAN

Almost 50% of women have some sort of hormonal issue, meaning half the women in our population are suffering from the impacts of a hormonal imbalance issue! When we look at men the number is much lower with less than 10% of men suffering from a hormonal issue... what is the reason for this massive difference between genders?

Throughout human development most of our fitness and nutrition research has been performed soley on the male gender with females being left to assume that information found from this research would apply exactly the same to them - including diets, types of training, lifestyle habits etc. This information though DOES NOT consider the second biological clock by which women run off and the importance of considering the changes that occur during the phases of this cycle!

Much of this gender-biased research and information given to the population, although having positive results for the male gender, can and has negatively influenced females health ultimately adding to the rising issues of hormonal issues among the female population.

Females in their reproductive years, approx. 14-55, need to be training, eating and supporting their stress and well-being in a way which supports their bodies and the phases of their Infradian cycle. Women who are suffering from these hormonal issues and imbalances may suffer various symptoms which they believe are unconnected however are connected through the Infradian rhythm - all these diets such as keto, intermittent fasting and all these types of training such as HIIT and crazy amount of cardio, is optimising the male biology and the 24hr circadian rhythm which they soley run off, NOT considering the second rhythm which women also undertake - this ultimately disrupting your infridian rhyme and the 6 systems which our bodies run by - our brain, metabolism, immune system, microbiome, stress response system an your reproductive system!

The cycle syncing method

The cycle syncing method, originally developed by Alyssa Vitti, functional nutritionist and hormone expert, is a 3 pillar system which involves adapting the way you eat, workout and manage time to factor in the change's that are occurring in the phase in which you are in your Infradian rhythm! By following this cycle we can rid ourselves of PMS optimise our bodies and hormonal balance by taking advantage of the cognitive superpowers that we get based on this infriadian effect to the brain to achieve the most healthiest, happiest and best version of ourselves as women!!

So let's stop disrupting our amazing bodies natural rhythms and let's start thriving in our bodies!!

Join Our Community Today!

Become part of our community of like-minded individuals who are committed to living a healthy, active lifestyle. Sign up for our membership program and gain access to exclusive perks, including group fitness classes, social events, and more.