In this episode, I am joined with my amazing friend Kimberly Baba who is a fabulous trainer, women’s health specialist, and Ironman athlete! Share with someone you love!

-2:30 what is your journey and how did you get into women’s health?
•Focus has always been on male sports/performance
•Degree in Exercise Physiology & Nutrition, USA Triathlon Coach
•Stacy Simms - Specialist in Women’s Health
•Courses: Women are not small men, Book- Roar
•Losing your period: low energy availability

-12:15 Where does education about women’s health go wrong?
•#1 Research in Colleges - Men Performing and participating the studies
women are not designed to be thin
-#2 :18:58:- Male scope of society
* It must be horrible to be a women / have a period

-21:35 The four phases of the menstrual cycle
Phase 1& 2- Follicular : different for everyone

* Phase 1- starts with day 1 of bleeding
* Hormones are lowest: most similar to male physiology
* Using glucose for fuel- during exercise you don’t need extra glucose for help
* FSH, LH, Estrogen, Progesterone are low
* More likely to get sick- white blood count low


* Phase 2- ovulation
* Progesterone low & estrogen rises, FSH rises & spike in LH
* Estrogen in anabolic - builds muscle
* Try and have a big workout- PR
* Fuel is glucose - don’t need added glucose
* More likely for injury - joint are lax
* Ovulation prediction kit

If estrogen sensitive you feel bad on ovulation

31:46
Phase 3& 4 Luteal - always 14 days unless medical issue

* Phase 3- estrogen & progesterone rise
* Using fats for fuel
* High hormone phase
* Be better at endurance : using fatty acid oxidation as fuel so you can go longer
* If you went to do high intensity, you will need more carbohydrates
* 33:40- Women absorb 26% of fructose - any fruit during exercise = fructose
* At end of phase 3, hormones are at the highest they will be


* Phase 4
* 8-9 days before bleeding
* Hormones decrease, causes inflammation
* Things to help with PMS- for inflammation: 150-200mg magnesium & 45mg zinc & fish oil
* BCCAA’s- Lucene


-46:32- Most optimal way of carb intake
•Women use more carbs during the morning, front load
•Recommends not going under 150 grams
•Women need more protein - need Lucene, 30 grams post workout

-53:42- Summary of the 4 Phases

-56:11- Luna Endurance
•Babas company
•The 4 phases of the moon
•New moon & Full Moon - being connected to the Earth

-1:01:01- Birth Control
•the pill has synthetic hormones : progestin
•Causes a small spike in progestin everyday
•If you have to be on the pill, take pill at night & workout in the morning
•IUD- thins the lining & makes hostile environment, will still have cycle

-1:06:00- best form of birth control
•Copper IUD- no hormones at all, lasts 10 years
•other IUDs- localized hormones
•for oral- low progestin

-1:10:33- How to get off the pill?
•optimize each phase - see above
•if you don’t see results in 3 months, try to look and see if you have any problems
•the pill decreases athletic performance by 10%

-1:15:20- How do we fix society around male & female pressures?
•If you start at 13 or older; more irregular...Before 13, more regular
* girls are starting younger due to hormones being added to things
•Puberty does not start with bleeding




Resources:

Stacy Simms- https://www.drstacysims.com

ROAR book- https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860

No period, now what? Book https://www.noperiodnowwhat.com/#:~:text=Now%20What%3F%20is%20the%20most%20comprehensive%20guide%20to,on%20hypothalamic%20amenorrhea%20recovery%20through%20an%20online%20forum.

App- https://www.fitrwoman.com


Baba’s website-

https://www.lunaendurance.com