In the latest episode of the HHH Podcast, Coach Kara and Coach Lauren delve into the topic of how women can manage their training and health during their menstrual cycle. They share personal anecdotes and practical advice based on their experiences as athletes. They emphasize the importance of understanding one’s own body and cycles, including how menstrual phases can affect energy levels and overall fitness. The conversation highlights that while many women might feel hesitant about exercising on their periods, both coaches find that they often experience increased energy and improved performance during menstruation rather than before it. They touch upon the importance of nutrition, particularly consuming whole foods and managing iron intake during the menstrual cycle. Additionally, they discuss the impact of sleep, hydration, and the necessity of tracking menstrual cycles to optimize health and training.


🩸 Menstrual Cycles in Training: Coaches discuss how their menstrual cycles influence training.
💪 Increased Energy: Many women may experience increased energy during their period, contrary to common beliefs.
🥗 Nutrition Tips: Prioritize fresh, whole foods, especially iron-rich options, before and during your period.
🌙 Importance of Sleep: Adequate sleep is crucial for hormonal regulation and overall fitness.
📱 Cycle Tracking: Tracking menstrual cycles helps in managing symptoms and planning workouts effectively.
🌱 Training Adjustments: Engaging in light training during periods can alleviate symptoms for many women.
🤗 Open Discussion: The need for open conversations about menstruation in fitness spaces is emphasized.
Key Insights
🧘 Understanding Your Body: The first step to effectively managing training during your period is to gain a deeper understanding of your own bodily rhythms. The hosts encourage women to become attuned to their cycles, noting when they feel more energetic versus when they might need to dial back their training. This self-awareness is crucial for optimizing performance.
⏳ Variability of Experiences: Each woman’s experience with her cycle can differ significantly. The episode stresses that while both hosts thrive during their periods, not all women will have the same experience. Individual differences underscore the importance of tailoring training and nutritional strategies to fit one’s unique physiological responses.
🍫 Nutritional Choices Matter: The coaches discuss the common tendency to indulge in unhealthy snacks during menstruation. They advocate for more mindful eating, emphasizing the benefits of whole foods that can positively influence energy levels and minimize menstrual symptoms.
🔄 The Benefit of Movement: Regular light to moderate physical activity can be beneficial during menstruation. The hosts share testimonials from clients who report feeling better after working out, suggesting that exercise might mitigate some adverse symptoms associated with menstrual cycles.
📊 Cycle Tracking Tools: Smart use of menstrual tracking apps helps women understand the correlation between their workouts and menstrual symptoms. This knowledge can help them adjust their training schedules accordingly to maximize effectiveness.
😌 Psychological Effects of Hormones: The hosts acknowledge that hormonal fluctuations can contribute to mood swings and emotional instability, particularly in the week leading up to menstruation. They suggest focusing on sleep and relaxation techniques to manage these changes.
🩺 Consultation is Key: Finally, the discussion highlights that if menstruation is irregular or absent, seeking medical advice is essential. The coaches encourage women to engage healthcare professionals to ensure that their hormonal health is being monitored and managed effectively for overall well-being.