MODULE 8 LESSON 3
Understanding more about the hormonal changes across your monthly cycle empowers you with the knowledge to be able to modify your nutrition and approach so that you can manage your weight more effectively. It also helps you interpret those dreaded scale weight fluctuations. Because I'm sure you've been frustrated at seemingly doing everything right, only to have your weight spike from one day to the next. It's a real mind-fuck, right?
So let's start back at the beginning. Your menstrual cycle can be split into 4 phases, lasting, on average, 28 days. The 4 phases are:
Across these phases a number of hormonal changes take place. The two hormones you are primarily interested in are Estrogen and Progesterone. These hormones peak in the 'Late Follicular' and 'Luteal' phases respectively, contributing to the scale weight head-fuck you've become accustomed to.
So let's dive into this a little more - https://youtu.be/plPD-Gt5BKU
So what makes Estrogen and Progesterone an important factor in weight loss during the menstrual cycle?
As you can see from the chart above, as Estrogen falls post-ovulation, Progesterone increases along with body temperature. These changes bring a rise in energy expenditure (ie your Basal Metabolic Rate [BMR] goes up).
What does this mean in practical terms?
Well, post-ovulation you're likely to be at your most vulnerable when it comes to cravings. This is the time when your calorie deficit is at risk (along with the lives of the innocent people around you).
During the Luteal phase, both hunger and your metabolic rate are likely to increase. Typically, this causes cravings to go through the roof. No doubt, you've been scrambling for chocolate and other sugary/fatty treats once or twice, right?
And this is perfectly normal. Most women experience heightened cravings for high carb and high-fat foods. Hence the call for chocolate, ice cream, and other such delights. Basically, you want all the food which has a high probability of torpedoing your fat loss dreams.
But here's the thing. Your increase in metabolic rate isn't going to be that great. And certainly not enough to warrant eating your body weight in pizza and ice cream, sadly.
In fact, the average increase in BMR is between 2.5-11.5%. This translates to c.90-280 calories for the average female. And you don't need me to tell you that's not a lot.
The issue gets further compounded when you look at the average increase in calories consumed during this period. The uplift is anywhere between 90-500 calories. So where calories are not tracked, there's a high risk of over-consumption.
There's conflicting opinion as to what specifically causes your hunger to spiral in the Luteal phase. Some believe it's related to rising levels of Progesterone. Others believe it's due to falling Estrogen. And there's a further argument to suggest it could be a mix of the two.
Overall, it hints that variability is very person-specific. Therefore, the logical advice would be to assess your own individual experiences, learn from them, and adapt accordingly.
Is Estrogen beneficial for fat loss?
In an article by Lyle McDonald (link below), Estrogen is highlighted as potentially having more positives than negatives when it comes to weight and fat loss. He indicates rising Estrogen levels may blunt hunger to some degree, leading to reduce calorie intake. And the higher likelihood of achieving a calorie deficit.
Woo hoo for fat loss!
Lyle further details that Estrogen may help mobilise fat during aerobic workouts. Again, this could assist in the process of weight and fat loss. So these changing hormone levels could provide some additional fat loss benefits.
What about low blood sugar?
Some women are susceptible to low blood sugar during certain periods of the menstrual cycle. Ultimately, this can increase hunger. Therefore, maintaining stable blood sugar during these times can certainly help with managing cravings and staying on track with your weight loss efforts. Keeping a reasonable amount of fruit in your diet is an easy way to help with this. So don't feel fruit is the enemy.
What about the pill?
This is hugely nuanced by individuals. Variances between women and types of contraceptive pills are common. Therefore, providing specific guidance is notoriously difficult. However, any rises in weight are driven by hunger and the subsequent overconsumption of calories, as well as water retention, rather than anything else.
Should you adjust your nutrition?
So the big question is 'should you change your nutrition to accommodate changes in hunger, cravings and metabolism?' And the very simple answer is 'maybe'. Not incredibly helpful I know, but let me explain.
If you are able to maintain a consistent calorie intake across your 28-day cycle and don't experience heightened levels of hunger, then there's no logical reason to make specific adjustments to your nutrition.
However, if the rising hunger levels make adherence to your calorie deficit an almost impossible task, a change is advisable. In these instances, you should consider increasing calories at specific times in your cycle. Allowing yourself more calories when you need them, prevents wild overconsumption.
Instead of thinking about calories over a 24 hour period, or even a week, think about calorie consumption across the entire month. If you need to, reduce calories further when hunger isn't an issue. And increase them when you're at your most vulnerable. As long as you maintain your target as an average across the month, you'll the resultant fat loss will be the same.
And don't be frightened of pushing calories all the way up to maintenance for a week, every month. 3 weeks of a deficit and 1 week at controlled maintenance will yield greater progress than a constant binge-restrict cycle.
So let's start back at the beginning. Your menstrual cycle can be split into 4 phases, lasting, on average, 28 days. The 4 phases are:
- Follicular: Days 1-4
- Late Follicular: Days 5-11
- Peri-Ovulation: Days 12-15
- Luteal: Days 16-28
Across these phases a number of hormonal changes take place. The two hormones you are primarily interested in are Estrogen and Progesterone. These hormones peak in the 'Late Follicular' and 'Luteal' phases respectively, contributing to the scale weight head-fuck you've become accustomed to.
So let's dive into this a little more - https://youtu.be/plPD-Gt5BKU
So what makes Estrogen and Progesterone an important factor in weight loss during the menstrual cycle?
As you can see from the chart above, as Estrogen falls post-ovulation, Progesterone increases along with body temperature. These changes bring a rise in energy expenditure (ie your Basal Metabolic Rate [BMR] goes up).
What does this mean in practical terms?
Well, post-ovulation you're likely to be at your most vulnerable when it comes to cravings. This is the time when your calorie deficit is at risk (along with the lives of the innocent people around you).
During the Luteal phase, both hunger and your metabolic rate are likely to increase. Typically, this causes cravings to go through the roof. No doubt, you've been scrambling for chocolate and other sugary/fatty treats once or twice, right?
And this is perfectly normal. Most women experience heightened cravings for high carb and high-fat foods. Hence the call for chocolate, ice cream, and other such delights. Basically, you want all the food which has a high probability of torpedoing your fat loss dreams.
But here's the thing. Your increase in metabolic rate isn't going to be that great. And certainly not enough to warrant eating your body weight in pizza and ice cream, sadly.
In fact, the average increase in BMR is between 2.5-11.5%. This translates to c.90-280 calories for the average female. And you don't need me to tell you that's not a lot.
The issue gets further compounded when you look at the average increase in calories consumed during this period. The uplift is anywhere between 90-500 calories. So where calories are not tracked, there's a high risk of over-consumption.
There's conflicting opinion as to what specifically causes your hunger to spiral in the Luteal phase. Some believe it's related to rising levels of Progesterone. Others believe it's due to falling Estrogen. And there's a further argument to suggest it could be a mix of the two.
Overall, it hints that variability is very person-specific. Therefore, the logical advice would be to assess your own individual experiences, learn from them, and adapt accordingly.
Is Estrogen beneficial for fat loss?
In an article by Lyle McDonald (link below), Estrogen is highlighted as potentially having more positives than negatives when it comes to weight and fat loss. He indicates rising Estrogen levels may blunt hunger to some degree, leading to reduce calorie intake. And the higher likelihood of achieving a calorie deficit.
Woo hoo for fat loss!
Lyle further details that Estrogen may help mobilise fat during aerobic workouts. Again, this could assist in the process of weight and fat loss. So these changing hormone levels could provide some additional fat loss benefits.
What about low blood sugar?
Some women are susceptible to low blood sugar during certain periods of the menstrual cycle. Ultimately, this can increase hunger. Therefore, maintaining stable blood sugar during these times can certainly help with managing cravings and staying on track with your weight loss efforts. Keeping a reasonable amount of fruit in your diet is an easy way to help with this. So don't feel fruit is the enemy.
What about the pill?
This is hugely nuanced by individuals. Variances between women and types of contraceptive pills are common. Therefore, providing specific guidance is notoriously difficult. However, any rises in weight are driven by hunger and the subsequent overconsumption of calories, as well as water retention, rather than anything else.
Should you adjust your nutrition?
So the big question is 'should you change your nutrition to accommodate changes in hunger, cravings and metabolism?' And the very simple answer is 'maybe'. Not incredibly helpful I know, but let me explain.
If you are able to maintain a consistent calorie intake across your 28-day cycle and don't experience heightened levels of hunger, then there's no logical reason to make specific adjustments to your nutrition.
However, if the rising hunger levels make adherence to your calorie deficit an almost impossible task, a change is advisable. In these instances, you should consider increasing calories at specific times in your cycle. Allowing yourself more calories when you need them, prevents wild overconsumption.
Instead of thinking about calories over a 24 hour period, or even a week, think about calorie consumption across the entire month. If you need to, reduce calories further when hunger isn't an issue. And increase them when you're at your most vulnerable. As long as you maintain your target as an average across the month, you'll the resultant fat loss will be the same.
And don't be frightened of pushing calories all the way up to maintenance for a week, every month. 3 weeks of a deficit and 1 week at controlled maintenance will yield greater progress than a constant binge-restrict cycle.
- Supporting research: Impact of the menstrual cycle on determinants of energy balance: a putative role in weight loss attempts. L Davidsen et al, 2007 (PubMed Link)
Lyle McDonald Research Review. L McDonald (2015) (Full Text)
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