The Truth About Menstrual "Cycle Syncing": Diet, Workouts + Progress 

The menstrual cycle tracking app I personally use is Clue (100% not sponsored, and I just use the free version) but Flo is also really great! I hope it can help you understand yourself a little better 🫶 If you’re up for reading about the scientific research yourself, I’ve added a small selection of the most useful literature (the ones shown in this video) in the description box 👩‍💻👩‍🔬 Love ya ♥️

She should be the highest paid fitness "influencer" on the planet. She adds sooo much sincerity and genuine information to the industry. I appreciate her so much and will always always support anything she produces financially and by liking/sharing her content 😊😊😊

I am a PhD student and I really realize how much time, patience, focus and understanding it takes to create a coherent review. Presenting it in a very accessible way to other people who do not necessarily deal with the scientific community is seriously quite a feat. Thank you for the work you put into your content - viewing your videos is always a great pleasure - also unscientific ones! :) You go Girl!

As someone in the medical field, there is little research on menstruation, PCOS, etc. Women are unfortunately not believed or blame it on menstruation or hormones. This is why science and research is sooo important. Thank you Natacha for highlighting such an important topic love your content as always!

I, personally, have my most intense workouts during my pms. Since my main symptom is being constantly pissed off, I need to burn off that negative energy before I start tearing heads off 😂

"You should feel confident in your own experience"

As someone with PCOS (which is so under researched), YES let’s talk about periods girl!

I am SOOO thankful you spoke to this. I have seen so much about this topic on TikTok. I started following some of the exercise recommendations for the various phases this past month. I noticed that on the days I was recommended to walk and keep the intensity low, I felt strong and energized. I was so confused. I genuinely felt up for an intense session but chose to walk because I "should" be tired and lethargic. Like what??? Thank you for the reminder that our bodies know best and that we need to listen!!! So thankful for this channel

It is sickening to think of the gender bias in scientific research. Think of all the knock off effects on women’s health and longevity! Similarly, way more women get killed or severely hurt in traffic accidents because test dummies, and consequently safety features built into cars, are adapted to men’s bodies. It’s actually horrifying when you think about it! Anyway, thanks for doing this. More content like this please!

I've always run worse for the 5 days before my period. after my races which were all 5k or less in high school, I would have to go hide in the restroom for 30 minutes to wait out stomach aches/cramps. Sitting helped. So even though I may have been able to perform the same physically, mentally I knew that the harder I ran the more pain I'd be in, so subconsciously I wouldn't do my best.

What I have definitely noticed on myself is that working out most days greatly improved my PMS symptoms.

Natacha is out here explaining my period to me better than any biology class I ever took🙏🏼

Oh YES… endometriosis warrior here who loves to exercise. Your content just continues to be so relevant, understanding and excellently executed. Love it!! Thankyou truly ❤️

This is hands down, the best fitness RU-vidr I know. Natacha is so so athletic, hard working, resilient and intelligent, she inspires me more than anyone I know.

The training part was unsurprising!! I’ve hit PB’s many times on my period and haven’t been able to understand this craze with changing your training around your phases. If I don’t feel good I just do less, if I feel good I go for it! Love this so much

The worst is when you're curled up, fetal position style, on the floor when you want to go to the gym or even on a small walk, waiting for the Advil to kick in. Such an informative and wonderful video, as always!

Thank you so much for this video, Natacha! As a scientist myself, it is really annoying (and sad) to see people incorporate results from a single or very few research articles to their beliefs like it was an absolute truth. What many people don’t understand is that research has its limitations, which are always mentioned in serious articles but quickly ignored by those who just take one sentence, one finding, and start spreading it around on social media without pointing to the exceptions and limitations. Thanks for helping to reduce the spread of misinformation masked as science. Great work as always.

Omg! Kirsty Elliot-Sale (of the papers you included) is someone I cite for my research ALL THE TIME!! So great to see so much support for finally recognizing that women are not “small men”…we need to consider that those with a menstrual cycle function differently and we need to accommodate that!

Finally someone who adresses this very important topic! I'm so fascinated by how you make this (sadly, because it should not be) very intimidating topic seem so natural! We girls got to support each other and share our knowledge. Just as you do! You are the biggest role model and I'm so glad that I found your channel!!!

Natacha, I just have to say, your advice to just LISTEN TO YOUR OWN BODY, be it with nutrition, fitness, etc., has helped me immensely over the years. I pay so much attention now to my emotional changes, my perceived exertion, my cravings, etc., and it’s helped me feel so much more balanced day to day. I still have a long way to go in my own health journey (as I’m sure we all do), but I’m constantly learning a little bit more about myself that helps me get that much closer. (Plus, your fitness guides are what helped me finally feel confident in the weights sections of the gym!) You’re incredible, thank you for all you do!

I track my cycle for health and self knowledge, so I see so much about "cycle syncing." I've always felt very skeptical, so I really appreciate all the time and effort it took to put this together! I always train through my whole cycle and it feels right for me.

You’re the only person I have the notification bell on for and I clicked IMMEDIATELY. Love you Nat, hope you’re doing well. Now I’m gonna watch the video ❤️

I've always thought this training/eating for your cycle stuff was rubbish, so thank you so much for doing the hard work of summarising the science for us! Honestly, it just feels like another way of pathologising female bodies wrapped up in a neat "feminist" parcel. Most people already experience so many barriers to exercise and eating healthily, and this trend has only created more confusion that prevents people from getting started. If my body really doesn't want me to train in a certain way, I trust it to tell me! And all of this health monitoring and referring to apps to tell us how we feel is just further disconnecting people from their bodies and creating further obstacles to change.

Thank you! I recently learned that my feelings of fatigue, weakness, and tiredness walking around and doing physical activity during PMS isn't just perception, I actually experience low blood pressure during that time even though most sources only discuss high blood pressure and progesterone in the luteal phase. Feeling tired isn't always just in your head!

Thank you so much for making such a well researched, comprehensive video on this unspoken topic. I have been diagnosed with PMDD (pre mestrual dysphoric disorder, a very bad PMS sort of thing) at 28 (four years ago) and since then I slowly started to observe and research about how hormonal cycle affects my life. A whole new world opened up for me. A world full of things happening, of which nobody talks about. Yet it must be happening for many million of other women on the planet. Mind blowing...

Okay so I never ever comment on yt videos, but girl do I owe you a big THANK YOU💗 I'm a teen girl who's basically growing up with social media and you literally saved me from the ignorant and toxic flow of tips, workouts, diets I was following. I've been watching your videos fow quite a while now and your scientific approach to health and fitness opened my eyes and gave me the opportunity to really learn how to take care of my body, strengthen it and grow in it, all while enjoying it. I still have a lot to learn, but the right approach is there and that only thanks to your videos and your smile! You're a perfect role model

As a woman diagnosed with PMDD I appreciate you breaking this down and making it easy to understand. It is easy to get down on yourself, but to know these things truly helps ❤️

I'm in the sciences too and I can't express enough how refreshing it is to have you speak up about this! Other people don't do the research and seem more concerned with getting views, but you're always honest and thorough and want to use real science to help people. I love it.❤️

Since I’ve been on a “cutting diet” because I have a very specific fitness goal, I’ve been eating well balanced yet lower calorie same meal for the past 35+days. And because I eat SAME food and follow exact same daily routine (also workouts), I can tell how my body reacts around menstrual cycle. It’s very been interesting. Everything is a learning experience. Thank you Natacha for always teaching me amazing information.

I’ve been an athlete for 10 years, and I only started doing cycle tracking + syncing to my workout the past 2 years. Life changing, helped me train for my first marathon this last year!

I’m glad you did a video on this. I hate seeing people spread misinformation that females should do pilates or yoga bc it supports their “hormones” and stress levels. Workout how you want and don’t spread information you don’t know 👏

Love how much you advocate listening to your own body! Each person is so incredibly different! And in todays world, it is so easy to ignore your internal cues in exchange for what others tell you is best. Thank you for always sharing the truth!

Med student here and imma tell u right now the way u presented is makes my researcher heart so happy! Well done. Subscribed

I suffer from severe PMS which is also sometimes called PMDD. The fact that there is so little research on it when it's such a debilitating condition is crazy to me. One of the many symptoms is insomnia for up to one week before my period. I am so relieved when I menstruate despite the cramps because I know that I can finally sleep ... That affects my training a lot because I have very little energy during the day... Thank you for talking about this topic and showing how each woman is so different when it comes to her cycle! I've learned a lot.

Honestly, your videos should be shown at schools. I forgot all about the cycle but it’s so important not to ignore the background changes happening in our bodies every day. Absolutely amazing and interesting video 😍

I can only go on my own experience, but I must say what cycle synching helped me with was stabilizing my actual period cycle, if you are training very intensely for a full month at the same rate you can upset your menstrual routine as your body prioritizes the training over the menstruation (apparently). Once I synched my exercise routine a bit more, I went to a 28 day style cycle rather than an irregular, maybe 60-90 day cycle. It also reduced some of the problems I had with vomiting around my periods. I'm less sure about the other stuff in my own case, but when I made a mistake in my calculations one month I noticed a lot of the behaviours increase (appetite, mood, pain) when my exercise routine was less in tune with my usual routine because I got the week number wrong. I wasn't expecting them until the next week, so I wasn't on the lookout for them, either.

I appreciate all the time and research put into this. Thank you.

First of all, THANK YOU for this incredibly informative video. I'm shocked by the amount of research you had to go through to be able to create such a video and I'm beyond thankful. As someone who suffers A LOT from energy and brain functioning fluctuations throughout my cycle, I'm constantly trying to understand how to adapt my diet and workouts to be at my best during each phase (and also be more patient and kind to myself when I'm not able to do the things that I wish because I'm not feeling well enough). It's very frustrating to see how little research has been done around female hormones and how they impact our lives.

Every time I come in to my luteal phase I feel these symptoms and worry I’m gaining weight (not that it matters if I do). Now you’ve given me so much clarity and confidence in the way my body changes during my cycle, now I’ll look at it all through a different perspective! Thankyou Natacha, I hope you’re well!xx

I totally was waiting for this video cause I knew this subject is hiiiiighly discussed even though we don't have enough research. Personally , I notice few changes in overall performance a week before and during my period , I literally struggle to even finish workouts I consider really easy and I'm used to perform highly on them. But that doesn't mean that everybody experiences the same thing!! I know a friend that whenever I complain to her about my poorly performed workout due to my period she doesn't believe me , she never feels anything during her cycle!!! yeah so great video Natasha , LOVE U

Thank you so much for telling us the more genuine side of the relationship between exercise and menstrual cycle. This video helped me to realize the videos online nowadays can give people advice, which sounds real but in fact, has no scientific evidence for proof.

I've read a couple of the menstrual cycling books and I think they read better as a philosophical approach rather than a prescription. Personally I wish I had discovered the book in my early teens rather than my thirties (though, arguable I would have viewed it as a prescription). I grew up around boys and thought I was weak when I wasn't able to keep up at points in my cycle. There are a variety of points in my life when the philosophy of organizing my life around the effects of my cycle would have really cut out anxieties and bad habits I used to cope with the confusion that I wasn't actually just a smaller and weaker boy. I hope the discussion and research continues to explore how women's bodies respond to exercise, nutrition and beyond. Our individual differences are confusing when we don't have any sort of appropriate starting point.

I've been reading and watching a lot about cycle syncing (not just for working out but for planning your day-to-day life in general) and it's been really interesting to me. I did consider researching scientific studies about this myself but never had the time to so I'm extra thankful for this video haha. I'm also really glad I went into this video with an open mind. Most of the things I've heard about cycle syncing so far made sense to me. It mostly fit my own experiences with mood and energy fluctuations over the course of my cycle. I do have a pretty regular cycle tough so that probably helps to differentiate between the phases as well and to know what to expect when. I've been tracking my cycle for years and have also noticed how symptoms of my psychological diagnoses fluctuate throughout my cycle. While being aware of this is definitely helpful when planning things like going to events, meeting up with friends or even organizing my to do list for uni-related and household stuff, I kind of lost sight of how this isn't a one-size-fits-all and not THAT black and white all the time either. I don't have any big fitness goals and am just working on listening to my body to decide what kind of movement I'm in the mood for that day. For me, this often fits those cycle syncing workout plans we see on social media. However, I'm now more aware that this isn't the case for everyone and that I can and should pay even more attention to how I'm actually feeling that day instead of simply choosing a workout style because it fits what I usually enjoy at that point of my cycle. While I currently don't have the financial flexibility to get a gym membership and try lifting weights, I hope to remember this video as to not let my period mentally discourage me from hitting a new PR if the day I try lifting weights does come around eventually :D This video was a great reminder of how beautifully different humans can be, and to also stay mindful in my own cycle syncing decision-making. I'm also just glad that menstrual cycles and the effects they have on us are becoming less and less taboo to talk about so that's a win either way if you ask me! The fact we're openly discussing menstrual cycles and ways of dealing with them (like the concept of cycle syncing, for example) is pretty fucking cool! Maybe nobody will see this comment since this video was uploaded a year ago but if anything, at least it'll be a tiny little algorithm boost I guess :)

Natacha. I'm mid-workout, mid-video watching and needed to stop and just say, THANK YOU!!! I personally really appreciate your in-depth deep dive into ALL OF THIS. Best and most well-informed corner of RU-vid. Love being part of your community. Thank you for sharing all of your research and thoughts here. Have a wonderful day! xoxo

I searched up cycle syncing today to get a better idea of how i can optimize my workouts and im so glad this video showed up! This was so insightful.

The pattern: if you are hungrier, then you're expending more calories. I learnt about energy expenditure in 2008 and since then if done my own research. If I restric, or simply stick to my normal diet during that phase, I always lose weight. Also when I got pregnant (same hormones at play) I lost weight during my first trimester (you're only suppossed to add 200Kcal/day during the third trimester according to science), only by eating normally. Thank you for this video!

Can't imagine how much time and effort you have put in to make this video!! Very detailed and organized and rich in content~ Thanks tons Natacha! Truly appreciate your hard work

Womb wellness coach here, this video is very nice to see. Yes, the honest to God truth is that we do not have enough research on how the menstrual cycle impacts your exercise routine. This is exactly why, for my ladies needing to lose weight so they can properly eliminate menstrual pain, I only prescribe walking for movement specifically (we also work on nutrition and mindset around periods). This approach has gone well as women can tell exactly how many steps they are willing to take each day, no matter where they are in there phase. And if the body is signaling her to rest, I tell them to honor that response 💕 studying walking patterns may be a good foundation for a scientist to start their research on as it has low impact on the body. Than as the study progresses (maybe the 2nd month out of a 3 month study), they can add weight training, endurance training, whatever other type of training the deem necessary to get the proper research. Love your work, Nat. Keep grinding.

This was incredibly well researched, expressed, and edited. Pray for you Natacha. You are a long time favorite and assistance to the fitness community.

I think the goal with cycle syncing workouts is for hormonal health benefits, not necessarily strength or skill. Can’t wait for more research to come out on this stuff!

The week before my periods I am good for glue. Depression, mood swings, lethargy, what is the point in life, my workouts I do begrudgingly but half ass and hate every second of. As soon as my period starts my mood is amazing but then I’m in absolute agony, trying not to throw up, curled up on the bathroom floor, popping ibuprofen and buscopan and shitting my brains out for the first 2 days 🥰. No chance getting a workout in on days 1 and 2 sadly! Wish I could. Always so jealous of people who are like ehhh it’s just another amazing day of life working out being perfect ... meanwhile, here I am, stepped on slug of life over here trying to survive to live another day 😅 (great video btw I find it all so interesting!)

I listen to my body, all day everyday, period or no period, with food and with training, and I act accordingly, and this to me has worked simply and perfectly 🤗❤️

I have endometriosis so my cycle is irregular af so when I would see posts about what to eat/how to workout during the stages of my cycle I would get so confused. Thank you so much for this video!

Nat, just an idea: given your academic background, your field of interest and of work, and the public reach you have with youtube/insta in the fitness industry (which I'd say it's mostly women), could we as a community be a study population to test some of these unclear effects? Would there be too little control over the individual subject to make the research valuable? I for one know I'd be happy to take part in something like that

Love your brain Natasha ❤ Sometimes I get cravings or feel unmotivated because it’s how society says you should feel when you have your cycle, but for sometime now I started really listening what MY BODY tells me and I find myself very motivated, even though some months are better than others.

Period free for 6+ years thanks to my contraception, absolutely love it!! So much money saved and pain avoided. I hope everyone can find what is right for them 🙏

Solid solid solid video!! There are so many myths and assumptions on how MC affect women's bodies, specially when your training for a goal, that really ends up confusing the brain. Even though you stated that there is not that much information out there, the bit that you gave here Natasha helps A LOT. I'll be more keen on listening to my body going forward. Thanks so much 💛💛💛

Thank you so much, this is great. I am one of the women who is not very effected by my cycle. I got pretty irritated by all those posts of "train different while on period". No thanks I know what my body is capable of :)

Super interesting video! I was really happy to Dina Asher Smith mention in a post-race interview that she was suffering from menstrual cramps and cramping in her leg after pulling out of a race, hopefully as more people speak on it, more research will be commissioned 🤞🏽

bro i get chills whenever you just slam science into peoples' faces and just spit straight up facts with such confidence HEEHEHEHE

Literally so happy any time Natacha posts, and the fact that she’s going over something I have been wondering about specifically lately is just the best ❤️

As an endo girly it is so hard to find good information especially on exercise! Thank you for speaking about this

I'll admit I've been pretty intrigued by all the cycle syncing fuss going on atm because it aligns fairly well with my own experience of my cycle. So much so, I started thinking maybe the fluctuations I experience might be the same for everyone. Loved this video and the reminder to prioritise listening to your body > a prescriptive, generalised plan

Just thinking about Mario and Natacha while I was getting a shower, hopped onto RU-vid and there is a brand new video 👀 I have been blessed.

I get SO overwhelmed by all the noise in the fitness community and all the pseudo science/subtly shaming stuff within it. So I really appreciate your scientific/positive approach to it all. It really helps everyone draw their own conclusions based on THEIR bodies rather than what everyone thinks they should be doing. Thank you! You help quiet a lot of the anxiety and overwhelm for me as I start my health journey!

i have bed (binge eating disorder) and this lines up perfectly with my behaviour, especially binging a lot the week before my menstruation

Thank you so much for covering this topic and deep diving into the studies that are often mentioned. I have been going down a rabbit hole where so much resonates, but when trying to align an average or typical response throughout my cycle, it starts to fall apart, which is where the idea of individual variability starts to come through. I love your message of focusing on yourself, and not just accepting all the external noise. Hope more research is on the horizon, though, because it's such an interesting topic.

Natacha coming in and dropping the mic with actual scientific facts. YES QUEEN 👸🏼

Thank you so much Natacha! I’m on day 3 of my menstrual cycle right now and so this is perfect timing 💛

Thank you so much for this!!! I was looking for content about this topic based on research and everything I could find were lifestyle influencers telling info with no source or not scientific based. A holistic-spiritual pov is nice but this is great! Thank you!

Yesss I’ve been cycle syncing for about 6 months and I LOVE it. I don’t change my life a ton, I just take it into consideration more often. Eg if I’m not sure what exercise I want to do that day I’ll think abt which phase im in. I’ve learned that waking up early is IMPOSSIBLE in my luteal phase (fyi not everyone is like this) so I have a slightly different morning routine for this timeframe. IMO this kind of stuff should be in all public school curricula.

THANK YOU for addressing this and hitting us with some science-based rationale on this (alluring) trend for women. I appreciate it!

I’ve been waiting for someone I highly respect in the fitness world to do a video on this! Thank you! I keep seeing women in fitness referring to this and feel alienated as after months of recording apart from day 1 of period where I have cramps I see no difference in my fitness performance or strength according to my menstral cycle. Now I am aware I’m n of 1 and May be in the minority but I think it should be addressed. I sometimes feel that because the ‘science’ tells me I should be ‘weaker’ on my last 2 weeks and strongest my first two, it can impact my workout negatively. We cannot truly isolate performance with the only variable being where we are in our cycle ( perhaps in the lab but I cannot just experimenting on myself). My performance is down to my diet, my sleep that night, mental health etc etc. When I hear all this I sometimes wonder what female athletes must think when they have to compete in the olympics. Women will be at different points in their cycle on the day they are competing, and if where we are in our cycle truly affects our performance surely this should be considered in female sport competitons etc? I wonder if there’s any studies showing the winners of female sports and to see if they were all in their optimum part of their cycle and if there’s any correlation? Anyway just some thoughts as I was super excited when I saw the headline of this vid. Xxx

Shoutout to Natacha for genuinely reading through all these different articles and books and educating us on everything with quotes and supported research! THE ABSOLUTE BEST❤️

Omg I was just binging your videos to get food and workout inspo as I’ve been mentally dealing with body issues but you always bring a smile to my face and honestly I might study dietetics because of you so thank you 💜☺️

Thanks Natasha! am a post-menopause female, and for those your age I hope that you continue focusing on females and training, providing scientific data that is helpful for navigating periods and menopause. Yep, I said it…Menopause! I was not prepared, even though it had been coming my whole life, and my doctor was just as ignorant and ill prepared as me. Fortunately, I found a doctor on RU-vid who provides tons of scientific data to help navigate it (and inspire me to find a doctor educated in menopause)but I wish I’d known earlier in my life. I’ve only discovered recently that I could not keep the same exercise regime I had pre-menopause. My Post-menopausal body requires a different training regime than my pre-menopause body and knowing the why and what of it has helped me to cope with the challenges that can come with post-menopause. Forever grateful.

I started my first period a couple of weeks ago and I workout a lot, so this is greatly appreciated!

I love, love, love how you showed the cited articles on the video. It is SO important to back-up these type of topics with multiple articles. Thank you for taking your time and sharing, I was so confused about cycle synching, especially because I have a naturally- irregular period and PCOS, so I've trying to find ways to help it instead of making it worse. Now I know that I should give my body grace for pulling up whenever I feel like crap during those last few weeks of my period, and to cut myself some slack without letting it all go completely.

I have been waiting for this video for TWO years 😩 so glad you finally covered the topic and glad to know I took the right approach of taking in the information and applying it only as I see fit depending on my own progression, mood, energy, calorie-intake, etc etc. All of which I also learned from YOU. You’re amazing, Natacha! Thanks for all the time you out into these ❤️

Thank you for this. I am always feeling self conscious why sometimes I feel stronger or weaker during certain phase. Now that this has been bought to light, I will listen to my body on workouts and especially food ❤

Struggle the week before but as soon as I start my period, I’m energised!

The amount of effort in editing this video alone 🤯 and then the amazing science and research behind it 🤯🤯 I’m in awe

I absolutely love and appreciate how much thought time and effort is put into these videos. The amount of information and research to out all this together is crazy. This is an amazing video and so well done and as someone who goes through PMS and has had issues since who knows how long it’s so useful and reassuring to have this reiterated

Thank you so much for making this. Recently, I got roped into this way of thinking from tiktok and all of a sudden I had no motivation to work out because I thought it would affect my training so why bother trying. What broke me out of my thinking was remembering that women had to fight for the right to play sports and exercise becuase a) men didn't think they could do it because of their period b) men though their period/cycle made women weaker. Turns out women can play sports, lift weights, etc etc like men can. Different stories with the same outcome... really makes you think what this is all for lol Long story short, it took me a while to realize this was bullshit but this video confirmed it so tysm!

I personally think it’s good to sync our life, activities, nutrition to all cycles for overall health & happiness- whether that be our own menstrual cycle or something as big as changing seasons. I think you are correct, everyone is so different, and individual variables are absolutely a factor. If you listen to your body/get to know your own body and cycle then you will find what works best for you.

The Queen of science based research has spoken and thank god ! So important for people to understand that we’re NOT all the same. The topic has spread like wildfire .. so happy you addressed it.

omg perfect timing! i recently got my period back after 10 months due to HA so i want to find the best way to exercise with my cycle :)

I LOVE the “you should be the lead researcher of you” 👌👌 such good advice

I had been taking hormonal birth control for years and since a few months I am re-descovering my natural cycle: this video comes at a very good time! Thank you for the amazing work you put out there for us

Thank you for your dedication and incredibly hard work. You obviously put so much in these science based videos. It's so lovely to watch them. You are stunning as always 🔥 ♥

this was the most comprehensive explanation about this topic. these short-form tiktok videos just aren’t cutting it! need me my natacha science gal explainer always

I have found to have generally less energy myself 1-2 days at the start of the cycle and the only thing I have changed is that I skip heavy barbell hip thrusts those days. Love that you went into this, because I have been training regularly for a few years and seeing all this content made me question my training

I don't know why it's so reassuring to listen to your videos, you're always so attentive and prepared

Thank you so much for this Natacha! Thank you for all the time, work, effort and care you put into each of your videos for us, especially science explained. I am so grateful there is someone as lovely as you out there trying to change the way the world sees fitness, training, health and wellbeing. It's incredible and you genuinely have impacted my life so so so so much over the years in the best way possible. Seeing you smiling and loving your training and food again after your recovery and getting to work on the things you love with Mario is so special to see and it makes me so happy seeing you happy. Thank you for being you. Sending lots of love always. I hope something makes you smile today and that you see a beautiful sunset

Videos like this remind me why i am insanely grateful for Natachas presence on social media. Because the random shit that goes viral on TikTok that is nowhere near science based makes me lose my marbles 😀😀😀😀

Another banger! The perception vs. performance is really interesting. Especially as that perception could be (and highly likely considering the literature on athlete psychology) directly affecting performance and could be part of the reason why there are some recorded differences. Even though there are physiological changes that happen, those perceptions also have the ability to affect muscle tension, blood flow, hormone production and attentional focus, in turn affecting performance. Love your passion for science girly 😘😘

I listen to my body so I will generally work out through my menstrual cycle but leave the first day for a good rest so I won't exhaust myself during this time and will have better performance better. LISTEN TO YOUR BODY and find your own way.

Hi Natacha, great initiative on bringing more science and studies on female-related topics in the exercise and performance world. It would be great if you could do a video on research about exercising on pregnancy. I’m trying to find research on it (specially in the first trimester) and it’s really hard to find anything on the topic… thanks!

Dear Natacha and Community, I would like to share my thoughts. My name is Mascha, I'm 33 years old and I used to do competitive sports. Now I train just for myself and very similar to Natacha, but I mix calisthenics and athletics and don't really focus on looks. That's why I'm always so happy to see your content. But you also inspire me in other areas. After 6 years of doing my PhD part-time, I quit my job as a project manager a few months ago to finally finish my PhD. You wouldn't believe how many tears and desperation are in this project and I'm just so exhausted from this years of pressure to manage two million dollar projects and finish my PhD at the same time. Now I have set my priority and still my energy level is totally low. It's 4 weeks until submission and it's a struggle every day. But I am pushing through and I will make it. At the same time, I've been so super ambitious with sports, 3 hours of training every day, sometimes twice. Everything hurt, always lower back issues. Now I've watched your video on your workout split for the third time this week, because you're the only one I can see as a role model and that helps me allow myself to find a better balance for the current circumstances. I don't even know what I am hoping for .... Actually, I just want to tell you that you are such a good influence on me in terms of a healthy and balanced lifestyle. Now it's 4 more weeks and then I can put a hook behind this big project. It still seems so unreal to me. I wish you all the best, looking forward to the new version of MOVE to get new inspiration for my training

“I’m on my period right now, LIVE news straight to you! Red wedding out here, she bleedin’!” Girl I just met you and I ALREADY love you. That made my whole day lmaooooo! 😭❤️💘