The BusyB - Week of 2.26.24 🐝

Welcome to your weekly serving of inspiration, focusing on movement, nourishment, and intention. And yes, this newsletter is one day delayed - I got engaged this weekend so I’m playing catch up today 😊. Let's dive in!

Becks’ Brief 💌

It's that time of the week again where we pause, reflect, and prepare for the week ahead. I'm excited to have you here with me in our shared journey of wellness, empowerment, and balance!

This week, I’m excited to share my experience with cycle syncing, a transformative practice I've been exploring for the past six months. It has completely changed my approach to fitness, diet, productivity, and so much more. The concept of cycle syncing was introduced to me through a book called In the Flo, written by Alissa Vitti. Alissa presents the idea in a simple manner, explaining how aligning our lifestyle with our menstrual cycle can unlock what she refers to as our "superpower."

One caveat is that cycle syncing is only applicable for women who are still menstruating. For women in perimenopause or menopause, the author discusses alternative methods in her book, such as syncing with the lunar cycle, which is just as fascinating! If you are a woman in your menstruating years, or know someone who is, keep on reading. This week’s newsletter will help you harness your superpower to optimize your fitness, diet, productivity, and overall lifestyle.

The Bulletin 📝

Women have four distinct phases that we cycle through each month: menstrual, follicular, ovulatory, and luteal. Each of these phases is vital to the primary functions of the female body and presents opportunities to maximize our strengths every day of the month. By aligning our activities with each of these phases, we can optimize our health and achieve peak productivity.

🧘🏻‍♀️ Menstrual:

• Reflection: Lower energy levels make this the time for rest and reflection. Use this time to set and revisit goals and evaluate past performances.

• Nourishment: Choose warm, nourishing foods. Also, iron-rich foods, like leafy greens and fish, are beneficial to replenish blood loss.

• Movement: Focus on gentle activities like yoga and stretching. I love using the Down Dog App since you can pick the duration, voice of narration, and even background music.

💪🏻 Follicular:

• Creation: Increased energy levels make this phase perfect for brainstorming and initiating new projects. You’ll have a desire to finish these projects later in the month!

• Nourishment: Focus on lighter, nutrient-rich foods. This is a great time for salads, lean proteins, and fruits. Fermented foods, like sauerkraut and kimchi, are also great for digestion aid.

• Movement: Engage in more intense workouts like cardio or strength training, as energy levels are higher. It is also easier to build muscle during this phase.

🍌 Ovulatory:

• Communication: Leverage the natural boost in communication skills for networking, presentations, and important conversations. Pro tip: it’s the best time to ask for a raise.

• Nourishment: Maintain a diet rich in fiber, fruits, and vegetables. Fiber supports estrogen elimination, which helps balance your hormones during this phase.

• Movement: Your body can handle more intense exercises like HIIT or running. This is a great time to try for a PR or go for your longest distance run.

✅ Luteal:

• Completion: Focus on completing projects as energy begins to dwindle. It’s a good time to try out ultradian rhythms (a productivity hack that will increase your performance and number of tasks completed per day).

• Nourishment: Your body will start to require more calories and your cravings for certain foods might increase. Stick with complex carbs and healthy fats to stay satiated and maintain blood sugar levels.

• Movement: You’ll want to start slowing down to prepare your body for “winter” aka your menstrual phase, so try weaving in low impact strength training, incline walking, or calisthenics into your routine.

And then, as with any cycle, it repeats! It's important to remember that these are general suggestions and individual experiences can vary. Listen to your body and make adjustments as necessary.

Nourish & Move 🤸🏻‍♀️

🔄 This is the exact diagram I use to help me choose foods for each phase of my cycle. I've printed it out and placed it on my fridge, and also saved it in my phone’s camera roll for quick reference.

🏃🏻‍♀️ Another great diagram that shows different movements for each phase. Remember, this is only a guide based on what the experts know about the female body, so listen to your body and do what is best for you!

The BusyB Booster ✨

Cycle Synching:

• Check out these recommended books for a deeper understanding of cycle syncing

• As Alissa Vitti suggests in her book In the Flo, start by implementing just one or two adjustments per phase to avoid overwhelming yourself with too many changes at once

• Commit to cycle synching for at least one month to observe how your body and mind respond to the subtle changes you introduce in each phase

The Real Deal ✔️

Myth: Women and men operate optimally on the same 24-hour cycle, and this daily rhythm should dictate their activities, productivity, and performance.

Busted: This completely overlooks the unique cycle [✨superpower✨] of women, which operates on an infradian cycle different from the 24-hour circadian cycle that men follow. Women experience hormonal fluctuations throughout our menstrual cycle, influencing our energy levels, mood, and physical abilities. By understanding and aligning with these phases, women can optimize our health, productivity, and overall well-being, rather than adhering strictly to the 24-hour cycle more typical for men.

Uplift 💡

Spread the Love 🫶🏻

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_{Disclaimer: The content in this newsletter is provided for educational and informational purposes only and is based on my expertise as a Certified Personal Trainer (CPT) and Certified Nutrition Coach (CNC) with the National Academy of Sports Medicine (NASM). It is not intended as a substitute for professional medical advice. I am not a medical professional. Before making any changes to your diet, exercise routine, or lifestyle, please consult with a qualified healthcare professional to ensure these changes are safe and suitable for your specific health needs and conditions.}