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The Revive Stronger Podcast
388: The Evidence Surrounding Syncing Training To A Menstrual Cycle - Lauren Colenso-Semple
Nov 4, 2023
Lauren Colenso-Semple, Ph.D. student and part of the MASS research review team, discusses syncing training to the menstrual cycle. They explore the effects of hormones on performance, the limitations of data, and the use of oral contraceptives to delay negative symptoms. The conversation offers valuable insights for female trainees and dieters.
01:04:40
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Quick takeaways
- It is premature to recommend specific changes in training based on menstrual cycle phases due to conflicting findings and methodological limitations in current research.
- Women should focus on tracking their own symptoms and adjusting training accordingly, rather than attempting to align training with specific hormone levels or phases.
Deep dives
Insufficient evidence to support menstrual cycle phase-based training
The influence of ovarian hormones on muscle growth in humans is still unclear. While animal studies suggest a role for hormones like estrogen, the translation to humans is challenging. Current research lacks methodological rigor and provides conflicting findings. Therefore, it is premature to recommend specific changes in training based on menstrual cycle phases. Instead, it is more practical to focus on individual symptoms and adjust training accordingly. Tracking menstrual symptoms and their impact on performance can help tailor training sessions or take rest days if needed. Overall, there is no compelling evidence to support a wholesale overhaul of training based on menstrual cycle phases.
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