what is your journey and how did you get into women’s health? •Focus has always been on male sports/performance •Degree in Exercise Physiology & Nutrition, USA Triathlon Coach •Stacy Simms Specialist in Women’s Health •Courses: Women are not small men, Book- Roar •Losing your period: low energy availability -12:15 Where does education about women’s health go wrong? •#1 Research in Colleges - Men Performing and participating the studies women are not designed to be thin-#2 :18:58:- Male scope of society * It must be horrible to be a women / have a period -21:35 The four phases of the menstrual cycle Phase 1& 2- Follicular : different for everyone * 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 * Ovulation prediction kit If estrogen sensitive you feel bad on ovulation 31:46Phase 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 * 33:40- Women absorb 26% of fructose - any fruit during exercise = fructose* 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- Lucene -46:32- Most optimal way of carb intake •Women use more carbs during the morning, front load •Recommends not going under 150 grams •Women need more protein - need Lucene, 30 grams post workout -53:42- Summary of the 4 Phases -56:11- Luna Endurance •Babas company •The 4 phases of the moon •New moon & Full Moon - being connected to the Earth -1:01:01- Birth Control •the pill has synthetic hormones : progestin •Causes a small spike in progestin everyday •If you have to be on the pill, take pill at night & workout in the morning •IUD- thins the lining & makes hostile environment, will still have cycle -1:06:00- best form of birth control •Copper IUD- no hormones at all, lasts 10 years •other IUDs- localized hormones •for oral- low progestin -1:10:33- How to get off the pill? •optimize each phase - see above •if you don’t see results in 3 months, try to look and see if you have any problems •the pill decreases athletic performance by 10%-1:15:20- How do we fix society around male & female pressures? •If you start at 13 or older; more irregular...Before 13, more regular * girls are starting younger due to hormones being added to things•Puberty does not start with bleeding Resources: Stacy Simms- https://www.drstacysims.comROAR book- https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860No period, now what? Book https://www.noperiodnowwhat.com/#:~:text=Now%20What%3F%20is%20the%20most%20comprehensive%20guide%20to,on%20hypothalamic%20amenorrhea%20recovery%20through%20an%20online%20forum.App- https://www.fitrwoman.comBaba’s website- https://www.lunaendurance.com