The Truth About Cycle Syncing: How to Train With Your Menstrual Cycle (PhD Backed Tips) •
Learn how to adjust your training to how you FEEL not just what your cycle says with my RPE guide and lifting calculator 👉 https://bit.ly/4gG6bnK Cycle syncing has taken over TikTok, Instagram, and fitness spaces—but does it actually work? In this episode of The Messy Middle Podcast, Dr. Alyssa Olenick (exercise physiologist, PhD) breaks down what science really says about training with your menstrual cycle. You’ll learn: • Why cycle syncing is often oversimplified (and sometimes harmful) • The real impact of your menstrual cycle on performance • Nutrition strategies across follicular and luteal phases • How to auto-regulate training without stressing over hormones • Practical ways women can fuel, train, and thrive—without extremes I believe the truth is in the messy middle—not in the black-and-white advice of “ignore your cycle” OR “your cycle dictates everything.” Let’s cut through the hype and find what actually helps female athletes perform. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → / doclyssfitness 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ 🎧 Listen to this podcast on the go → https://bit.ly/3FTKDSr Past Podcast Episodes Referenced: 👉 https://bit.ly/49inTuh (Menstrual Cycle Myths) 👉 https://bit.ly/42MQaXu (The Big 3 for Females) 👉 https://bit.ly/3SIoGxm (Mindset/Behavior Change) Time Stamps: 0:00 - Introduction 2:20 - Setting the stage 3:30 - Discussing the nuance 4:45 - Working with our cycles 5:30 - Phases of the menstrual cycle 9:00 - Focusing on the base/basics first 10:00 - Eating ENOUGH 13:30 - Well-structured training program 19:40 - Using RPE in your training and why 26:30 - Nutrition approach and your metabolism 32:30 - Carbohydrate timing 35:00 - Protein timing 37:50 - Hydration/electrolytes 39:50 - Sleep hygiene and supplements 43:00 - Creatine and caffeine 44:00 - Mental/cognitive thoughts 45:00 - Data on performance 47:00 - Monthly approach 54:00 - Recap #CycleSyncing #MenstrualCycleTraining #WomensHealth #FemaleAthlete #HybridTraining #ExerciseScience #StrengthTrainingForWomen #RunningAndLifting #WomensFitness #MessyMiddlePodcast #DrAlyssaOlenick #EvidenceBasedTraining
