The Messy Middle Podcast: Key Points on Cycle Syncing and Training

Host Introduction

• Alyssa Olenek: Scientist, exercise enthusiast, weightlifter, outdoor lover, and entrepreneur.
• Believes extremes in the fitness and wellness industries are excluding many people.
• Advocates for knowledge needed to succeed in health, wellness, nutrition, and life.
• Holds 10 years of study in exercise science, metabolism, and female physiology.
• Promotes balanced approach in fitness known as 'the messy middle.'

Episode Introduction

• Topic: Cycle Syncing
• Reference to previous video on menstrual cycle myths.
• Aims to discuss a better way to manage training around the menstrual cycle.

The Hype Around Cycle Syncing

• Cycle syncing has become popular on platforms like TikTok.
• Three Camps:
  1. No impact of the menstrual cycle on performance.
  2. Middle Road: Performance considerations based on the menstrual cycle.
  3. Entire life revolves around the menstrual cycle.

Current State of Knowledge

• Much misinformation and hypotheses around the impact of menstrual cycles on training.
• Data isn't fully there yet, but does exist.
• Common belief: decreased performance likely in late luteal phase and early menstrual cycle.
• Emphasize individual menstrual cycle experiences.

Big Rocks of Health and Performance

• Nutrition: Adequate energy intake (calories, macronutrients, micronutrients).
• Training Program: Well-structured, progressive, and consistent.
• General Health Behaviors: Stress management, sleep quality, hydration.

Detailed Breakdown of Menstrual Cycle Phases

• Follicular Phase (early and late): Hormones rise after the period.
• Ovulation: Middle of the cycle.
• Luteal Phase (early, mid, late): Hormones peak and then drop before the period.
• Impact on Performance: Mixed results from literature – individual variation is key.

Practical Advice for Training

1. Rating of Perceived Exertion (RPE): A tool to adjust training intensity based on how you feel.
   • Useful across menstrual cycle phases to manage effort and load.
2. Track and Analyze Your Cycle: Understand individual patterns over at least three months.
3. Nutrition Adjustments:
   • Follicular Phase: Increase carbohydrate intake slightly.
   • Luteal Phase: Increase fat intake; consider slightly more calories, especially if hunger increases.
   • Prioritize carbs around workouts, especially during the luteal phase.
   • Ensure protein intake during the pre- and post-workout period.
4. Supplementation: Consider hydration and electrolyte intake, especially in the luteal phase.
   • Things like liquid IV and maybe creatine could be beneficial.
5. Sleep Hygiene: Essential for recovery, especially during phases with more hormonal impact on sleep.

Advanced Considerations

• Consistency and Individualization: Key for applying menstrual cycle considerations.
• Training Volume and Intensity: May need adjustments based on phases, particularly in athletic contexts.
• Benefits of consistent training programs and adapting based on personal patterns and recovery.

Recommendations for Practice

• Auto-Regulation: Adjust training based on real-time feedback and RPE.
• Front/Back Loading Training Weeks: Adjust intensity/volume in anticipation of low energy days.
• Working with a Coach: Important for personalized and responsive training adaptations.

Final Thoughts

• Emphasis on the importance of being well-nourished, following a good training plan, and personalizing adaptations based on individual cycles and experiences.
• Encouraged communication and personalized approaches with coaches or training programs.

Outro

• Reminders to rate, review, and interact with the content on various platforms.
• Open invitation for feedback and tagging on social media.