Podcast Summary
Unexpected connections through shared experiences and passions: Following passions, even if they lead to unexpected places, can result in valuable connections and opportunities.
Backgrounds and experiences, even seemingly unrelated ones, can lead individuals to interconnected paths. Today's podcast guest, Dr. Tracy Carson, and the host, Nick Shaw, both share a similar journey from the University of Michigan to New York and North Carolina, with degrees in sport management and a shared love for sports. Tracy's educational journey led her from kinesiology to public health, focusing on women's health, while Nick is starting to write a book proposal. Despite not knowing each other well yet, they have a mutual connection through a Michigan alum author, Brad Stilberg. Their shared experiences and interests demonstrate the power of unexpected connections and the importance of following passions, even if they lead to unexpected places.
Understanding the menstrual cycle and period for female athletes: Recognize that a period is a normal part of a woman's health and hormonal fluctuations during the menstrual cycle can impact athletic performance. Open conversations about periods and the menstrual cycle are essential for female athletes' support and care.
The menstrual cycle and the menstrual period are natural processes for women that involve hormonal production. About 40% of women of reproductive age are not using hormonal birth control, and for them, a menstrual period is a result of a natural menstrual cycle. The speaker emphasized the importance of understanding this basic concept, especially for coaches and trainers who work with female athletes. The menstrual cycle is characterized by the natural hormone production in a woman's body, and a period is the shedding of the uterine lining that occurs during this cycle. It's essential to recognize that a period is a normal part of a woman's health and that hormonal fluctuations during the menstrual cycle can impact athletic performance. The speaker also noted that many coaches and trainers are male, and they may not be as familiar with the menstrual cycle and its effects on women's athletic performance. Therefore, it's crucial to have open and honest conversations about periods and the menstrual cycle to ensure that female athletes receive the best possible support and care.
Hormonal Birth Control and Women's Health: Differences in Menstrual Cycles and Hormone Levels: Hormonal birth control alters natural hormonal cycles, introducing synthetic hormones and potentially affecting performance, mood, cognition, and bone health.
Women on hormonal birth control experience different physiological effects compared to those not on it, particularly in relation to their menstrual cycles, hormone levels, and overall health. While a natural menstrual cycle sees a natural rise and fall of estrogen and progesterone with ovulation, a cycle on hormonal birth control suppresses these natural hormones and introduces synthetic ones, leading to flatlined hormonal levels and potential long-term impacts on performance, mood, cognition, and bone health. It's crucial to acknowledge this complexity and differentiate between these two groups for accurate research and understanding of women's health and exercise performance.
No strong evidence to support adjusting workout intensity based on menstrual cycle: Despite ongoing research, there's no definitive evidence to support adjusting workout intensity based on menstrual cycle for all women. Consistent training is essential for progress and optimal performance.
While there is ongoing research into the effects of birth control on athletic performance and the concept of cycle syncing with exercise, there is currently no strong evidence to support the need for women to adjust their workout intensity based on their menstrual cycle. This includes the week leading up to menstruation, which some people online suggest as a time to decrease intensity. The research in this area is still new and the credibility and effect sizes of studies on the topic are not yet significant enough to make definitive recommendations. For serious athletes, training consistently is essential for progress and optimal performance. While some women may notice individual differences in their bodies during their menstrual cycle and choose to adjust their workouts accordingly, there is no evidence to suggest that this is necessary for all women or that it will significantly improve performance or recovery.
Impact of Hormonal Birth Control on Athletic Performance during Menstrual Cycle: Women may consider hormonal birth control for slight performance differences during menstrual cycle, but it's not a cure for underlying hormonal disruptions. Consider supplements like magnesium and zinc for symptom relief and consult healthcare professionals for guidance.
The use of hormonal birth control for athletic performance during the menstrual cycle is a personal choice with no definitive scientific consensus on its impact. While some women may notice slight differences in exercise feelings during the pre-menstrual window, intense symptoms warranting performance-enhancing measures may prompt some to consider hormonal birth control. However, this is not a cure or solution to underlying hormonal disruptions. The freedom to choose lies in understanding priorities and available options, such as magnesium and zinc supplements, which have research backing their benefits for premenstrual syndrome symptoms, particularly cramping and pain. It's essential to consult a healthcare professional for guidance and to explore body literacy and health education for a better understanding of the menstrual cycle and available options.
Supporting menstrual health with supplements: Consult a healthcare professional before taking supplements for menstrual health. Focus on fundamental aspects like nutrition, exercise, and sleep for optimal menstrual health.
Taking supplements like magnesium and iodine to support menstrual health should be done under the guidance of a healthcare professional. While these supplements can be beneficial, they may not be suitable for everyone, especially those with thyroid issues or other health conditions. Additionally, focusing on fundamental aspects such as nutrition, exercise, and sleep is crucial for maintaining a healthy menstrual cycle. A lack of sleep, in particular, can significantly impact the hormonal cycle by disrupting the balance of hormones, leading to irregular periods or even a complete shutdown of the menstrual cycle. It's essential to prioritize these foundational elements and consider individual factors like hormonal fluctuations and underlying health conditions when aiming for optimal menstrual health.
Stress affects reproductive functions: Stressors like lack of sleep, increased stress, and nutritional deficiencies can disrupt a woman's menstrual cycle, and the body may prioritize vital functions over reproductive ones.
Our bodies have evolved to prioritize essential functions during times of stress, and reproductive functions can be affected. Lack of sleep, increased stress, and nutritional deficiencies are common stressors that can disrupt a woman's menstrual cycle. Our bodies, in their basic understanding, conserve energy and resources for vital functions like heart, brain, and lungs, and reproductive functions are the first to be impacted. This is particularly relevant for women in intense physical activities like bodybuilding or endurance sports, where the body may signal to shut down reproductive functions for a short period, but not as a long-term sustainable solution for health. It's essential to recognize the trade-offs of competitive athletics and prioritize overall health and well-being.
Considering the impact of birth control on female athletes: Female athletes should weigh potential health effects, including menstrual cycles and long-term fertility, before using birth control. Regular cycles may allow avoiding birth control, but pregnancy concerns may require its use. Long-term hormonal use may affect bone density, but strength training can help mitigate this risk.
The decision to use birth control as a female athlete involves careful consideration of potential health impacts, including the effect on menstrual cycles and long-term fertility. While some studies suggest a small benefit for female athletes not on birth control, the overall evidence is not conclusive. For athletes with regular menstrual cycles that do not significantly impact performance, it may be better to avoid birth control if possible. However, for those concerned about pregnancy and its impact on training and career, birth control may be a necessary choice. Long-term use of hormonal birth control, particularly for over a decade, may have negative effects on bone density. However, this potential risk may be mitigated by regular strength training. Ultimately, the decision is a personal one based on individual priorities and circumstances.
Athletes have better bone density due to sports' physical demands: Athletes benefit from improved bone density due to sports' impact, but individual factors like nutrition and hormonal imbalances can influence bone health. Female athletes may face hormonal challenges, particularly in weight-class sports, and can explore various solutions to mitigate water weight gain.
Athletes, especially those engaging in strength training, tend to have better bone density compared to non-athletes. This advantage is due to the physical demands of their sports and the resulting impact on their bones. However, individual factors like nutrition and hormonal imbalances can influence bone health. Regarding female athletes, they may experience fluctuations in water weight due to hormonal changes, which can be particularly challenging for those in weight-class sports. While some water weight gain is normal during the menstrual cycle, excessive retention may indicate hormonal imbalances. To mitigate this issue, athletes can explore different types of hormonal birth control or address underlying hormonal imbalances through proper nutrition and training. Overall, maintaining optimal bone health requires a holistic approach, considering individual factors and the specific demands of an athlete's sport.
Managing symptoms through nutrition, sleep, and stress: Tracking ovulation and addressing foundational components can help manage symptoms and identify hormonal imbalances during the menstrual cycle.
Addressing foundational components such as nutrition, sleep, and stress can help manage symptoms related to water retention and weight gain during the menstrual cycle. These factors can impact the timing and release of menstrual cycle hormones. Tracking ovulation can provide valuable information about the health of your cycle and help identify any hormonal imbalances. While some fluctuations are normal, excessive weight gain during the mid to late luteal phase may indicate hormonal changes. Empowering yourself with this knowledge can help you feel more in control of your body and symptoms.
Understanding menstrual cycles for better health: Tracking menstrual cycles provides insights, helps prepare for potential weight fluctuations, and ensures nutritional needs are met.
Tracking your menstrual cycle can provide valuable insights and help you prepare for potential weight fluctuations and other symptoms. While individual experiences may vary, having data to understand your body's patterns can lead to better control and improved overall wellbeing. Additionally, it's important to note that your body's needs change during menstruation, requiring an increase in calories due to the energy demands of shedding skin and bleeding. While cravings during different points in the cycle can be influenced by societal norms, it's essential to listen to your body and ensure you're meeting your nutritional needs. Overall, tracking your cycle can lead to a better understanding of your body and empower you to make informed choices for your health.
Understanding Women's Bodies and Menstrual Cycles: Empowerment comes from knowledge about women's bodies and menstrual cycles. Accurate information and resources are crucial for improved health and well-being.
Women's bodies go through natural processes every month that require additional energy, and it's essential to understand and accommodate these needs. This can lead to a better relationship with our bodies and increased empowerment. The female reproductive system is complex and fascinating, and gaining knowledge about it can lead to improved health and well-being. Misunderstanding these processes can result in unnecessary suffering and frustration. It's crucial to have access to accurate information and resources, especially for young girls and women, to help them navigate their bodies and make informed decisions. Empowerment comes from knowledge, and it's essential to challenge the taboo surrounding menstrual cycles and reproductive health. By embracing the natural processes of our bodies and gaining a deeper understanding of them, we can shift our mindset and take control of our health.
Supporting Young Female Athletes During Puberty: Coaches need to be informed and comfortable with menstrual health discussions, understand natural development peaks, and create a supportive environment for young women.
Coaches, especially male coaches, need to be more informed and comfortable with discussing menstrual health and the impact of puberty on young female athletes. Female runners tend to peak young due to their body composition and changes during puberty, and it's essential to help coaches understand that this is a natural part of their development, rather than a hindrance. The taboo surrounding menstruation in sports, particularly male-dominated environments, can make it difficult for young women to feel comfortable discussing these issues. To gain a better understanding of menstrual health and troubleshooting related issues, Dr. Laura Bryden's book "Period Repair Manual" is recommended. For coaches seeking training on these topics, Rachel Steele is a valuable resource. Educating coaches and creating a supportive environment for young women to discuss menstrual health can help ensure their long-term health and performance in sports.
Insights on Women's Health and Nutrition: Women have control over their health through nutrition basics, and there's more to learn. Engage with Loom's podcast for deeper insights and share your thoughts.
Women have more control over their health than they might think, particularly when it comes to nutrition. Tracy, who works for Loom, a women's health education company, shared insights on this topic during a podcast interview. Loom's app is set to launch publicly in April, but the team is still working on the beta version. Tracy clarified her Instagram handle, @tracy, and encouraged listeners to tune in and share their thoughts on the podcast, as well as suggest topics for deeper exploration. With women making up half of the world's population, it's essential to discuss women's health and the ways in which individuals can take charge of their wellbeing. Tracy emphasized the importance of nutrition basics and shared that there's much more to learn on this topic. As the conversation neared its end, Tracy mentioned that she needed to attend her son's birthday party. Overall, the podcast episode provided valuable insights into women's health and the power of individual choices in maintaining good health. Listeners were encouraged to engage with the podcast and share their thoughts on social media.
