About The Menstrual Cycle
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. Hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:And remember, all it takes is one day at a time. Good morning, everyone. I hope you're having a good walk this morning. If you're not walking in the mornings yet, get out and do it. It's the best way to start the day.
Speaker 1:No messing. Right today I'm going to talk about so I did a newbies session yesterday about the menstrual cycle and stuff I know you're like Scott you're a guy what do you know about menstrual cycles well not much because I've never had personal experience but what I do know is you know, I've read Lila's books, I've talked to Lila, talked to a lot of you, I've looked at your check ins and really, the thing about the menstrual cycle is that everybody's different, obviously. For men, we just get it easy with same every day, we got the same testosterone levels. We talk shit about politics every day, we talk shit about crypto every day, we think we're right every day. It's really the same thing every single day.
Speaker 1:At least you guys have got more variety, more variety in your weeks. But really, I just went over a few things on the chat, and I think it'll be interesting to go over it now with you guys just really to understand the the overview is you can't compare week week week to week. You have to start collecting data and comparing like two week blocks versus the previous two week blocks in terms of weight and stuff because your water retentions will go up on week two of your cycle and week four. Now I know this is different for everyone, it could be a bit short a bit longer. But if if your water retention is heightened in two weeks out of four, then you can't base your weight data of that one week because it's gonna be skewed.
Speaker 1:Right? So if you look at the two weeks, and you can have a better picture of what's going on. I'm just gonna go over a few things I went over on the zoom call, right. So if we look at the menstrual cycle, you've got, you know, menstruation day, you know, can be up to five, six days, then you've got ovulation, which is typically like fourteen days, maybe. No actually thirteen yeah but thirteen days twelve say twelve to fourteen days and you've PMS could be like a four to seven days right kind of the three things obviously there's four segments but those are the three names there.
Speaker 1:So in the first two weeks your oestrogen is higher, right, oestrogen is higher in the first two weeks and progesterone is higher in the last two weeks in the second half. So higher oestrogen means you know oestrogen thickens the connective tissue matrix in the lower body and this is the primary cause of cellulite. The only way to reduce cellulite really is to reduce your fat. It's not a different type of fat, it's just fat, it's genetic, it's due to estrogen, there's not much you can do, don't worry about the anesthesia said and done. But really there's no like special treatments you can do, don't waste your money on them, just higher oestrogen levels genetics, reducing fat will help.
Speaker 1:Okay, so oestrogen also inhibits the storage of visceral fat, which is the fat around the organs. And that's why it plays an important part in protecting women against heart disease. Women live seven years longer than men on average, average. Men die more of heart disease, testosterone plays a part. So, hey, happy days, you live longer than us.
Speaker 1:You know, see you in the grave really. Well, you'll be seeing me there first probably. Okay, so then also estrogen effects. Estrogen effects clearly limit fat gain in women, there is no doubt that many aspects of its metabolism clearly function to increase lower body fat though. Right, so estrogen increases the function of lower body fat and that fat exists primarily to provide energy during pregnancy and breastfeeding and given the large calorie requirements of both it makes logical evolutionary sense.
Speaker 1:So estrogen increases the fat storage in the hips and thighs. And when you get pregnant, that fat will just melt away after you've given birth, because it can be used for this purpose. Right. And oestrogen also helps with hunger. It controls hunger by increase in leptin production and also increasing the sensitivity to leptin, which is a hormone which just basically controls hunger.
Speaker 1:So in the first two weeks when estrogen is higher, you've got better control of your hunger. Awesome. First fourteen days amazing, right? That's why it's a bit easier when you've started your cycle and it's the first fourteen years a bit easier than obviously the last seven days leading up to the cycle. And the surge of estrogen in the last part of this first half, can cause rapid water retention, increase, right, because the woman's body can retain more sodium.
Speaker 1:So if you're eating something high in salt, chocolates and all that stuff and you're in day eight to fourteen or like just that part of the cycle, could be days five to seventeen or whatever it is for you, water retention can fly up. So do watch out for that, it's not that you're gaining fat, it's just water retention. And then when we look at progesterone, it doesn't increase hunger, but when it's in the presence of estrogen, which it is in basically the last two weeks, it can increase hunger, right, so it's not good news really, not good news at all. And basically in the late luteal phase, so the last PMS week right, there's a rebound effect. So basically week one low water retention, week two high water retention, week three oestrogen drops off so water retention drops off as well but then in week four, so the last PMS week so last four to seven days, there's a rebound effect that happens causing water retention and that can be extreme.
Speaker 1:Okay, so that can be a huge amount so don't panic when that does happen if it does happen. And yeah, again, look, progesterone ensures an enhanced not only general fat storage, but fat storage specifically in women's lower body. So your body literally does love storing fat and hips and thighs. It just absolutely loves it. Evolutionary purposes, it makes sense, but it just happens.
Speaker 1:It does it. But yeah, it's genetic basically. And then yeah, and progesterone opposes estrogen in the fact that it impairs insulin sensitivity, which means the body doesn't utilize carbohydrates so well. So really in the last part, the frustrating thing is obviously could lower your carb intake and it could help but also in that phase you're also you're basically dieting for carbs guys, basically your hunger goes up, craving goes up, you love a bit of carbs so it's a bit of a annoyance really. And in the last part of the cycle so when your progesterone is higher, your metabolic rate can increase by around 100 to 300 calories per day which is awesome obviously, but then also to counteract that your hunger and cravings are increased and you're more prone to just wanting to eat.
Speaker 1:So in reality, you could say, wow, well, I'm burning 300 calories more a day in the last fourteen days. So that puts my deficit to 800 calories a day. So I could be losing more fat quicker and you could take advantage of that. But then you'll have to get through the biggest barrier of all, which is the intense cravings and hunger. So you've got two options really take advantage of that and hack your system basically or you can say, you know what, I don't want be in a deficit for this PMS week I'm going to increase my calories by 800 just because I can because it'll be a maintenance.
Speaker 1:You know your water retention will spike by that so you'll have to be able to handle that first, mentally and then go do you know what I'm just gonna go maintenance for that week, ride the wave and go straight back into it when my period starts and go back into a big fourteen day, you know, cycle where, you know, my hunger's under control. I'm feeling strong, and I wanna get into the gym and hit the heart. Right? That's kind of what we're looking at there as options. And yeah just water retention low high low high.
Speaker 1:Highest water retention is PMS week basically so the seven days before your cycle is when your water retention will peak. And then final two things really on week two where your estrogen spikes, there's a higher risk of knee injuries because of the higher estrogen level. So do watch out, don't be jumping about and you know, on week two can cause more knee injuries. And then week four, which is, you know, seven days premenstruation, your coordination will drop as well. So don't do jumping jacks and all that stuff as well as cause injury.
Speaker 1:So those are the two weeks to look out for training wise that Lyle is writing a second book on all this stuff. So that'll be coming out. You can learn all about when to train best for your body and your cycle. And that's it, guys. Really, I want to be able to compile all this information for you all to help each other out.
Speaker 1:Because ultimately all this stuff is just absolutely mad. There's not enough research done on it. Most girls in general don't really know much about it because you don't get taught it in school, you just get given the pill and happy days go off and do it. You know, those are your period cramps wherever get over it. There's always like kind of there's still not enough talk about it and men and women have to speak about it end of the day.
Speaker 1:Men can't be like, oh mate, this disgusting to top of periods. Oh grow up mate, like you know you're gonna have to learn about it, it's not bad, get over it, learn about it and girls also need to be able to speak openly really in reality to men as well about it because unless there's a full awareness of it all properly, then the issues aren't going to be tackled in the most efficient way really. So it'd be good if you know, all humans did try and make every human life better. So it does require full effort on behalf of everyone. But that's it.
Speaker 1:I hope that was helpful. Just a reminder, know, get your one big thing done, because that's going to make your day better. One big thing, job done, day complete. And also just to remind yourself that you have to take this journey one day at a time guys like I'm talking about week one two three four you're thinking of the future like if you keep thinking of that it's gonna overwhelm you have to just take things one day at a time like what's the most you can do today what are you able to achieve today as a human being? Don't only weigh around lazy, all that stuff.
Speaker 1:Like today, make the most of it. You get to improve yourself today. Not many people on this planet get to have that luxury. These first world problems we have, yes, we should be thankful for having first world problems, but we should make the most of the days as well and not just be like, I've got enough. Let's make the most of the life we have.
Speaker 1:And you know, text your friends, text your family members, get your work done, be happy, be chirpy, put some enthusiasm into what you do, have a good attitude today, go for your walks in nature, take longer on your walks because walking in nature and thinking is better than that extra half an hour of work that you could have just left till tomorrow. And happy days. I hope you have a good day and, yeah, speak to you tomorrow. And that's it. Thank you for listening to the one day at a time podcast with your host, Golf Leer.
Speaker 1:Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today. I don't want you to think about tomorrow. I don't want you to think about yesterday. I don't want you to think about leaving a review on this podcast.
Speaker 1:I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today. Follow the one day at a time philosophy, and your life will change.
