We're here in this episode with Kathy Ozakovic and we're navigating through the menstrual cycle to optimise health and athletic performance involves understanding the hormonal changes that occur across its phases:
1. *Menstrual Phase (Days 1-5):* Hormone levels are low, which may lead to lower energy levels. Focus on recovery, gentle exercise, and adequate hydration.
2. *Follicular Phase (Days 1-14):* Estrogen levels rise, leading to increased energy and endurance. This phase is ideal for high-intensity training, strength building, and setting ambitious fitness goals.
3. *Ovulation (Around Day 14):* Estrogen peaks, contributing to peak performance, strength, and agility. It's a good time for intense workouts and skill development.
4. *Luteal Phase (Days 15-28):* Progesterone rises, which can lead to decreased energy levels and increased susceptibility to injury. Focus on maintenance workouts, flexibility exercises, and adequate recovery.
Optimising nutrition, hydration, and sleep throughout the cycle is crucial. Listening to your body's cues, adjusting training intensity accordingly, and prioritising self-care can help maximise overall health and athletic performance.
