Uploaded August 2022 | Updated September 2026, 23 hours ago
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
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My Instagram: instagram.com/natacha.oceane
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Hey my friends! I’ve had HUNDREDS of DMs, emails, comments asking me about these routines and plans for syncing your workouts to your menstrual cycle from TikTok, YouTube and health magazines and websites. So let’s work through the science to see what we can and can’t learn about how to adjust your diet, routine and workouts
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these clinical trials and studies are a great place to start!
ncbi.nlm.nih.gov/pmc/articles/PMC6710244
sciencedirect.com/science/article/abs/pii/S0378432010004148?via%3Dihub
ncbi.nlm.nih.gov/pmc/articles/PMC8508274
helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period
nature.com/articles/s41598-018-32647-0.pdf
sciencedirect.com/science/article/pii/S0091302220300698
researchportal.northumbria.ac.uk/en/publications/invisible-sportswomen-the-sex-data-gap-in-sport-and-exercise-scie
nature.com/articles/0803699
pubmed.ncbi.nlm.nih.gov/34648911
ncbi.nlm.nih.gov/pmc/articles/PMC7357764/pdf/pone.0236025.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC6257992
link.springer.com/article/10.1007/s00737-020-01094-0
ncbi.nlm.nih.gov/pmc/articles/PMC8296102/pdf/ijerph-18-06294.pdf
sciencedirect.com/science/article/abs/pii/S0006899310021372?via%3Dihub
pubmed.ncbi.nlm.nih.gov/27634490
ncbi.nlm.nih.gov/pmc/articles/PMC3154522
tandfonline.com/doi/epub/10.1080/17461391.2021.1922508?needAccess=true
ncbi.nlm.nih.gov/pmc/articles/PMC7332750
ncbi.nlm.nih.gov/pmc/articles/PMC7916245
link.springer.com/article/10.1007/s40279-020-01319-3
thefoodmedic.co.uk/2021/12/working-with-your-menstrual-cycle
sciencedirect.com/science/article/abs/pii/S144024401930814X
journals.lww.com/nsca-jscr/Fulltext/2021/02000/Exercise_Induced_Muscle_Damage_During_the.35.aspx?context=FeaturedArticles&collectionId=1
sciencedirect.com/science/article/abs/pii/S1550857912001349?via%3Dihub
ncbi.nlm.nih.gov/pmc/articles/PMC5708589
ncbi.nlm.nih.gov/pmc/articles/PMC7929979
sciencedirect.com/science/article/pii/S0031938420306041?via%3Dihub
link.springer.com/content/pdf/10.1007/s40279-020-01317-5.pdf
link.springer.com/article/10.1007/s40279-019-01219-1
springerplus.springeropen.com/track/pdf/10.1186/2193-1801-3-668.pdf
pubmed.ncbi.nlm.nih.gov/26558833
thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-973052
pubmed.ncbi.nlm.nih.gov/26554551
jissn.biomedcentral.com/articles/10.1186/s12970-015-0072-0
ncbi.nlm.nih.gov/pmc/articles/PMC5820163
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
——————————————————————————————
My Instagram: instagram.com/natacha.oceane
——————————————————————————————
Hey my friends! I’ve had HUNDREDS of DMs, emails, comments asking me about these routines and plans for syncing your workouts to your menstrual cycle from TikTok, YouTube and health magazines and websites. So let’s work through the science to see what we can and can’t learn about how to adjust your diet, routine and workouts
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these clinical trials and studies are a great place to start!
ncbi.nlm.nih.gov/pmc/articles/PMC6710244
sciencedirect.com/science/article/abs/pii/S0378432010004148?via%3Dihub
ncbi.nlm.nih.gov/pmc/articles/PMC8508274
helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period
nature.com/articles/s41598-018-32647-0.pdf
sciencedirect.com/science/article/pii/S0091302220300698
researchportal.northumbria.ac.uk/en/publications/invisible-sportswomen-the-sex-data-gap-in-sport-and-exercise-scie
nature.com/articles/0803699
pubmed.ncbi.nlm.nih.gov/34648911
ncbi.nlm.nih.gov/pmc/articles/PMC7357764/pdf/pone.0236025.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC6257992
link.springer.com/article/10.1007/s00737-020-01094-0
ncbi.nlm.nih.gov/pmc/articles/PMC8296102/pdf/ijerph-18-06294.pdf
sciencedirect.com/science/article/abs/pii/S0006899310021372?via%3Dihub
pubmed.ncbi.nlm.nih.gov/27634490
ncbi.nlm.nih.gov/pmc/articles/PMC3154522
tandfonline.com/doi/epub/10.1080/17461391.2021.1922508?needAccess=true
ncbi.nlm.nih.gov/pmc/articles/PMC7332750
ncbi.nlm.nih.gov/pmc/articles/PMC7916245
link.springer.com/article/10.1007/s40279-020-01319-3
thefoodmedic.co.uk/2021/12/working-with-your-menstrual-cycle
sciencedirect.com/science/article/abs/pii/S144024401930814X
journals.lww.com/nsca-jscr/Fulltext/2021/02000/Exercise_Induced_Muscle_Damage_During_the.35.aspx?context=FeaturedArticles&collectionId=1
sciencedirect.com/science/article/abs/pii/S1550857912001349?via%3Dihub
ncbi.nlm.nih.gov/pmc/articles/PMC5708589
ncbi.nlm.nih.gov/pmc/articles/PMC7929979
sciencedirect.com/science/article/pii/S0031938420306041?via%3Dihub
link.springer.com/content/pdf/10.1007/s40279-020-01317-5.pdf
link.springer.com/article/10.1007/s40279-019-01219-1
springerplus.springeropen.com/track/pdf/10.1186/2193-1801-3-668.pdf
pubmed.ncbi.nlm.nih.gov/26558833
thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-973052
pubmed.ncbi.nlm.nih.gov/26554551
jissn.biomedcentral.com/articles/10.1186/s12970-015-0072-0
ncbi.nlm.nih.gov/pmc/articles/PMC5820163
