We examine the claims of cycle syncing and compare them to current research, then share a simple way to train and eat based on symptoms rather than a rigid calendar. Evidence, nuance, and practical tactics help you stay consistent without obsessing over phases.

• social media claims about cycle-synced training
• evidence from 2020 and 2023 reviews
• why studies conflict on menstrual phases
• small, inconsistent performance effects
• nutrition shifts and luteal-phase appetite
• symptom-led adjustments to intensity
• practical examples for high and low energy days
• four core takeaways and bottom line
• links to cited studies in the notes

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And don't forget to follow for more episodes where you're gonna get the real deal about hormones, mindsets, and healthy living from the inside out

• Colenso-Semple LM, D’Souza AC, Elliott-Sale KJ, et al. Current evidence shows no influence of women’s menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Front Sports Act Living. 2023.
• McNulty KL, Elliott-Sale KJ, Dolan E, et al. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-analysis. Sports Med. 2020.
• Elorduy-Terrado M, et al. The Influence of Menstrual Cycle Phases on Maximal Strength Performance: A Systematic Review. MDPI Sports. 2024.
• Rogan M-M, et al. Dietary Energy Intake Across the Menstrual Cycle: A Narrative Review. Nutrients. 2022.
• Ekenros L, et al. IMPACT Study Protocol: Menstrual Cycle-Based Periodized Training. Trials. 2024.

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