Is cycle syncing actually backed by science?

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Hey everybody! Today we’re talking about the newest fitness girlie trend: cycle syncing. In this video I’ll break down what’s recommended, what the studies say, and my personal opinion. Let me know what you think below!
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www.ncbi.nlm.nih.gov/books/NB...
www.betterhealth.vic.gov.au/h...
pubmed.ncbi.nlm.nih.gov/27281...
pubmed.ncbi.nlm.nih.gov/35471...
pubmed.ncbi.nlm.nih.gov/20199...
pubmed.ncbi.nlm.nih.gov/25485...
pubmed.ncbi.nlm.nih.gov/32670...
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20 июл 2024

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Комментарии : 94

@cuniestrada Год назад

YES! This! Since this trend started it sounded a bit bogus to me. If you feel miserable the week of your period use it as a deload week and move in a way that feels good to you. That’s it. No need to complicate things by forcing a rigid schedule based on your cycle…..unless of course you dig that and it works for you. 🤷🏽‍♀️

@JustinaErcole Год назад

Amen!

@messinadress Год назад

For me, "cycle syncing" is less about optimising training and more about acknowledging that in different phases I will have different energy levels and moods, and therefore I need to work with them. So I tend to go with the flow (no pun intended)

@chinmayiswami404 Год назад

So I had attended a webminar a few months ago, it was part of a series showcasing women in endurance sports. The guest on that webminar, a mom, triathlete, and OB- GYN was talking about training with your cycle. She essentially broke it down pretty simply - load in the first phase of your cycle and maintain in the second. Load can be anything, more miles in running,biking, swimming or heavy weights if you’re lifting because our hormones are more even keeled and we can recover more easily. Then in the second half, maintain the distance, weight etc and avoid loading more because our hormones are a bit more volatile during that time, and it can hinder recovery. It made a lot of sense to me and I’ve been mostly training that way for the past 6-8 months it’s been great! If there’s more studies on this I’d love to educate myself further!

@r.a.r.1981 Год назад

I took one look at that chart and went, "Nope, too much work, I'll do whatever the hell I want when I feel like it."

@JustinaErcole Год назад

Hahahaha yup

@just_sadhana Год назад

Great video Justina. I am a period and menstrual cycle coach and this whole trend of cycle syncing makes me want to scream. Generalizations like is not what it is about at ALL. The whole point of menstrual cycle coaching and cycle syncing is to understand how your body works, recognize patterns by tracking things across cycles and figuring out what best works for you. It is learning the language of your body and listening to it. It is sad that internet takes something and generalizes it so much and people blindly follow it. After years of working with my cycle, I have recognized that my body is able to lift heavier in luteal phase but I still strength train during follicular phase except with a lower set of weights. HIIT feels very do-able for me during ovulation but that's entirely dependent on my life circumstances. Some days, all I can do is lie down on my mat and breath during ovulation. The main point of cycle coaching is that both are completely OK. End of rant I guess, thank you for the video 😁

@HesterPrynne043 Год назад

Yes! I really liked this trend because it acknowledges that we may not be able to train our body the same way all the time and that women may need to train differently than men since we have hormone fluctuations they don't have to worry about. (By train differently I mean reduce weight at some points, train for less time than anticipated on a certain day, etc) But I do agree with you that people seem to have taken it too far and now it almost seems like we're back at the "women shouldn't do strenuous exercise" way of thinking. But I am definitely looking forward to seeing how the science evolves on this topic!

@JustinaErcole Год назад

I’m also looking forward to it!

@KathehFIT Год назад

Not me starting the video and watching the 2 (cycle) graphic laughing. I freaking lift heavier on my period 😂🥲 cause I’m pissed off😅

@JustinaErcole Год назад

hahahah i love that!

@amygreen9662 Год назад

Yes!

@MrsIlala Год назад

😂

@mockingbirdnightingale7169 Год назад

I lift heavier on my period too!!

@cateyedcrystal931 Год назад

Same!

@annescholten9313 Год назад

I am in the perimenopausal phase so my cycle is messed up. No clear phases, so I keep just running twice a week, roughly 3 miles.😊 Thanks for the info and your professional view. ❤

@JustinaErcole Год назад

Love that you're figuring out what feels best to you!

@robynblocker5356 Год назад

I'm so glad you made this video! I think it's a good idea, too, as far as encouraging people to listen to their bodies. But some people, not knowing better, may use it too literally as a prescriptive tool. The key thing is getting your body and mind to a point where they both look forward to strength and cardio in some form. And when the body just can't do it one day, it's no big deal to say, 'Well, I'll see how it feels tomorrow.'

@JustinaErcole Год назад

100%!

@elizabethnahu3422 Год назад

This trend encouraged me to listen to my body more and not be afraid to rest due my period which I'm grateful for, but I agree with your conclusion. My personal cycle syncing is now that I aim for strength training 3 times a week and yoga/pilates 2x a week, but when my luteal phase hits and I lose all my energy and cant lift the same weights in the gym, i swap to just pilates 3-5 times on tge days I feel up to it. Sometimes I don't get that tired and I manage to strenght train through my period (very rarely), sometimes all the exercise I can manage for that week is some very short walks with lots of breaks. Definitely agree they key is listening to your body and its something I'm trying ti get better at instead if feeling guilty I didn't do any strength training one week because I only felt like pilates (or the other way round)

@JustinaErcole Год назад

Love that you’re listening to your body!

@BenevolentSlug Год назад

I love your comments about the whole "optimizing" your workout trend. I think the go hard or go home mentality in the fitness influencer world turns a lot of people off of it. If you don't enjoy it but you think you have to do it are you really going to stick with it long term? Probably not. I found a style of working out that suits me and I enjoy and I do it 5 days a week now. I constantly get bombarded with the "why don't you crossfit or why don't you do competitions?". Cuz I'm happy with the gains I have and I don't want fitness to rule my life thanks. Everyone is entitled to their own enjoyment. It's a big part of the reason I can't follow fitness influencers on FB & insta bc it's just toxic comparisons and opinions being pushed on everyone. Ugh. Anyways thanks for the vid. My rant was off topic sorry for that!

@JustinaErcole Год назад

I loved the rant!

@tammyrampton8310 Год назад

Thanks for another great video! I love your content. It helps keep me grounded amid the overwhelming (and often misleading) health and fitness advice out there.

@JustinaErcole Год назад

You're so welcome!

@enelrahcreivaj Год назад

Listen to your body - amen! I do, and it’s fun 😌. Btw, strength training with 10-15 lb dumbbells at home is not bad for function. Obviously, thanks to your content, Justina! 🥰

@JustinaErcole Год назад

100%!

@CheyanneClarke 6 месяцев назад

I love this video!!! I’ve seen so many women who have irregular periods and don’t experience a “normal” cycle get ZERO tips or support from influencers advocating for this. And since it’s pushed so heavily as being beneficial for their cycles, I’ve seen so many of them feel nervous about working out without this structure.

@JustinaErcole 6 месяцев назад

Glad you enjoyed!

@paulagabay9915 Год назад

At 66 this doesn't apply to me but listen to your body does.

@JustinaErcole Год назад

100%!

@wheelofhands Год назад

Why can I do crossfit during ovulation, but not strength training? Silly. I personally like strength training on my period, but then I don't feel like crap typically; just hungry and have to poop a lot I hope anyone who is trying to follow the plan doesn't stick with it strictly for long. Trying different things is fun, but more just for fun.

@JustinaErcole Год назад

Hahaha right??

@amygreen9662 Год назад

Exactly! Now that I'm 47 with knee and foot arthritis, I've noticed some trends during my cycle. I'm more likely to have knee pain during my period, but my legs can lift more weight. Weird. I do want to eat a lot right before my period. My cardio isn't great during my period. I may have to lower the weight right after the period. Just keep trying to do everything but listen to the body. Skip the occasional workout. It's fine.

@JustinaErcole Год назад

So glad you’ve been able to listen to your body!

@anjiekendall2079 Год назад

I've found that when I have cramps, more movement helps them feel better. Be it walking, a cardio workout, or lifting. Basically, that is too much charting for me, and if I don't even want to track what I eat, I don't want to track my cycle down that far. I'd rather spend the time working out.

@JustinaErcole Год назад

Love that you’ve found something that works for you!

@daliafovini4952 Год назад

Thank you! Your videos are always super helpful! I think Dr. Stacy Sims is the expert about this topic... and also about menopause. And she recommends to lift heavy!

@JustinaErcole Год назад

I’ll have to check her out!

@steph2u Год назад

Great video Justina! I'm studying Sports and Exercise Science at the moment and yes there had been a couple of studies that found hypertrophy & strength gains can be "optimised" during the follicular phase.... BUT you are so absolutely correct - *if* this is 100% true (and there simply isn't enough evidence to support it), this would only really apply to elite athletes who'd live by a rigid schedule due to their training volume, to incorporate in adequate rest and prime themselves to perform at their ultimate best during competitions. We're talking about the extra 0.1% because for them, that could be the difference between silver and gold. When most of the general public is not meeting their recommended strength training guidelines... (in my humble opinion, arm curls with 1kg DBs DOES NOT COUNT unless you're a novice), it's utter nonsense to confuse them by placing further restrictions into their physical activity routines. Thanks for always there to call out the BS.... and send my love to Zoe.😻

@JustinaErcole Год назад

Thank you for chiming in! And Z says meow 😻

@vividgreenvegan9286 Год назад

Great video. I feel the same way. It is amazing how often I see people talk about that. And yet it makes no sence to me. Natacha Oceane also did a video about it some time ago. She came to the same conclusion as you did.

@JustinaErcole Год назад

So glad you enjoyed!

@giftofbeauty 8 месяцев назад

very freeing...it's been confusing to "workout according to my cycle"...there's been times when i've wanted to lift weights and didn't bc it wasn't recommended..sigh...going to go lift a bit now during this luteal phase lol

@elizabethmariefit 6 месяцев назад

I just started down the discovery path of cycle syncing for nutrition and exercise. You are totally right the research really isn't available, which as a health science nerd, it's a bummer. My goal is to support hormone health AND mitochondrial health. What I've seen as far as nutrition goes (a lot of graphics like you show for exercise), is it conflicts with mitochondrial health. Meaning for example, one wouldn't consume bananas in the winter if one lived in the midwest because there is less sun to expel the deuterium. Which deuterium has been shown to accelerate aging. It is super important to get to know and listen to our bodies...to work with our biology, not against it. I was listening to a podcast where they were saying that being active during menstration actually causes the symptoms to be less. 90% of women experience some type of pms symptoms and 20% of them to the point it disrupts their life. I am looking forward to seeing more research in this area. Personally, my overall goal is reducing the gap between healthspan and lifespan. Thank you for your thoughts, Justina! I appreciate you bringing in the science.

@rachelcooper7368 Год назад

Really interesting video! I actually like to do strength training or go for a run during the first couple of days of my period because it helps with cramps. I do not want to be doing something like yin yoga when all I can think about is how I have period pain 😅

@JustinaErcole Год назад

I love that you’ve found something that works for you!

@rhonwyn100 Год назад

I feel like anything with the word ‘cycle’ or ‘cycling’ is going through a big trendy phase right now ie. seed cycling, exercise cycling, skin cycling etc

@JustinaErcole Год назад

Ooh interesting

@joanns2681 Год назад

Interesting…I would just go with how I felt at the time. I never noticed any difference during my cycle.

@JustinaErcole Год назад

I like that you've found what works for you!

@alexandrabikes Год назад

What happened to just doing what you enjoy that feels good? The only time I had heard something similar before recently, it was geared toward athletes in 2016, and more along the lines of the studies and that it can impact performance, but also acknowledged that we can’t plan everything around our cycles and may sometimes just be at a disadvantage or advantage on a given day.

@JustinaErcole Год назад

100%!

@mariapiaormachea6539 Год назад

I totally agree on the lack of strength training in the typical cycle syncing trend. I typically have clients strength train 3x per week and 3x per week vary the types of workouts (walking/swimming/cycling/yoga) based on the energy of the client (except for the first 3-4 days of the clients menstrual cycle). That said I think we have a huge opportunity to adjust the strategy for strength training week to week based on the clients energy levels. I wonder what your thoughts are here but my gut goes to lighter/compound/power based for high energy, 8-12 rep mid weight normal functional lifts for mid energy, 4-6 rep heavier weight slow and controlled for low energy. I don’t know, I haven’t tried it out yet because I plan workouts in 12 week increments. But if you were to adjust for the natural ebb/flow of energy in a woman’s month how would you do it to maintain a 3x/ week workout?

@JustinaErcole Год назад

I think that would be a great thing to try!

@nicoler4583 Год назад

Whenever I hear about cycle syncing I always wonder where post menopausal women fit it??

@JustinaErcole Год назад

Such a great point!

@halimanine3661 Год назад

Today, it's the second day of my period and I lifted weights 😂

@thereadingsylph Год назад

Same, did strength training on the second day of my period, enjoyed it

@JustinaErcole Год назад

Yesssss

@halimanine3661 Год назад

@@JustinaErcole By the way, I want to thank you for your contents. The first video I watched from your channel was a push up tutorial. It helped me a lot to do my push ups. Since then, I have kept watching you.

@annescholten9313 Год назад

You go Halima. Do whatever feels right for you!

@halimanine3661 Год назад

@@annescholten9313 Yes, just listen to your body!

@lynsey_Ellen Год назад

I keep seeing this on Instagram and i think its a load of rubbish. Certain movements shouldnt be assisgned to each phase of the cycle. You should do what feels best for you. On the nutrition side, ive heard of seed cycling for the cycle. I'm not sure what to think about that. Another great video, as always, Justina 😊

@JustinaErcole Год назад

So glad you enjoyed!

@acort354 4 месяца назад

I do not resonate with the strength train in the luteal phase. I COULD NEVEEERRR with luteal phase ugh. I am at my stronger from day 1 of my period until the ovulation, this is when I hit new PRs

@JustSheilz Год назад

I always thought it was a garbage trend. Sure the week of you may feel horrible but I always found movement (no matter what type) always helped..

@JustinaErcole Год назад

Love that!

@JazzySaint Год назад

Loved how you brought in research to back up what you were saying!! ^_^ While the cycle syncing schedule probably shouldn't be seen as the only way to do things, I personally really appreciated the idea of cycle syncing because it made me realize that it's OK to do what works best for my body. I'm OK to strength train normally up until the first five days of my period - then for that period of time, all I can do is light cardio or stretching because I'm in so much pain haha T_T Once I realized that doing some kind of movement seemed to help ease the pain a bit, I've now built it into my schedule that I do strength training until I'm on my period, then it's time to keep moving, but not as intensely so I don't pass out! ^_^; I wish I was one of those menstruators who can strength train all month long but for a variety of reasons that can't be helped, that doesn't seem to be in the cards for me haha XD That being said, I appreciate that you pointed out how little strength training in the cycle syncing schedule - that's a shame! For anyone who can strength train during their period and would enjoy doing so, I hope that they do and listen to their bodies too! ^_^

@JustinaErcole Год назад

Thank you for watching!

@mockingbirdnightingale7169 Год назад

I program extra heavy strength training on the 1st and 2nd days of my period because I get a mad surge of strength on those days and it feels awesome. If I followed this protocol, I'd be wasting my time. It's completely bogus, at least for me.

@JustinaErcole Год назад

I love that!

@katrina4013 Год назад

The only thing I change around my period is when I bleed. I mean I just can’t do as much cause there is bleeding happening like it’s time to chill with a heating pad.

@JustinaErcole Год назад

Love that you’re listening to your body ❤️

@Justcetriyaart Год назад

Yeah, our cycle is different between women and it changes tgrough out our lives. For me, im best at strength training with weights during that 2 weeks, the other 2 weeks is streanth with body weight only.

@JustinaErcole Год назад

I'm glad you've found something that works for you :)

@chantaldobson713 Год назад

I really like the idea of syncing exercises to cycle but I don't necessarily agree with the examples they give. I can confirm however that there is definitely a day or two where I am compelled to dance a mating display 😂 and usually crave music with my exercise

@JustinaErcole Год назад

Haha love that!

@chantaldobson713 Год назад

@@JustinaErcole I wish I was joking 😬

@__Tiziana__ Год назад

I wasn't particularly interested in cycle syncing in the first place (had a feeling it was pseudoscience or at the very least something based on...not a whole lot of evidence), but I'm glad I watched the video anyway, it's always a joy to hear your thoughts, not to mention all the free education you incessantly provide! So thank you! I hope you're having a great day.

@JustinaErcole Год назад

You too!

@anjanabhuvanesh1809 Год назад

"strength training is not always deadlifting 300 pounds" i love how you use this phrase a lot in your videos. lol

@youraverageshauna Год назад

Yes! Im tired of not being able to look anywhere and not see cycle syncing in every direction.

@JustinaErcole Год назад

Everyone’s hopping on the trend 😑

@alicelindholm4351 Год назад

Great video! I believe Natacha Océane made a similar video a while ago. I recommend it to anyone interested!

@JustinaErcole Год назад

She did! And came to a similar conclusion haha

@jennterry6977 Год назад

I have mixed feelings about this bc on the one hand I love that young women are being open about menstruation instead of being ashamed. And it's nice to acknowledge that our hormones do affect our mood at times. But yeah, it's wild to let a child on tiktok tell you when you should work out. Personally I just walk and sleep during that time but to each her own. 😂

@JustinaErcole Год назад

Honestly same! I love the message of listening to your body and acknowledging menstruation, but people have taken it and RUN WITH IT lol

@nicoler4583 Год назад

A child on TikTok 😂😂 so true!!

@jennterry6977 Год назад

@@nicoler4583 🤣

@1katcab Год назад

Is like everyone who menstruate is exactly the same Lol. Thank you for yet another very informative video

@JustinaErcole Год назад

You’re so welcome!

@cateyedcrystal931 Год назад

I would never have made the progress i have by training like this lol. I get extremely tired and hungry the week before my period starts but i get weirdly strong during it. Ive hit PRs while menstrating. I kinda feel this leasens the expectation for women by acting like we cant do as much becuase of our cycle. Everyone is different as well, and even birth control can affect someone that menstrates so this model can be completely off for them. Like you said there just isn't enough studies on women let alone menstration.

@JustinaErcole Год назад

100%!