How Tanya Rad hacks amazing workouts with ‘cycle sync’

when M&F We sat down with TV, radio and podcast host Tanya Rudd to discuss her battle with Hashimoto’s disease and found out that thyroid hormones play a role in energy levels and focus. For women who love working out and playing sports, understanding the hormones associated with a woman’s menstrual cycle is also essential to performing at optimal levels and avoiding injury, scientists say. are beginning to discover. To that end, many women are now engaging in something called ‘cycle syncing’, which Tanya Rudd says is a game changer.

“I’ve always been someone who pushes myself to the limit every day. I was running or doing cardio every day for seven days. But I just couldn’t do that anymore,” said Rudd, who explained that her Hashimoto’s disease left her feeling extremely tired and foggy. “I had to listen to and respect my body and the limitations it placed on me. I slowed down and tried low-impact workouts like Pilates and yoga. I focused on moving my body every day, but I didn’t push it to extremes. ”

Lado, who was diagnosed with Hashimoto’s disease in 2023, has made healthy lifestyle choices such as replacing plastic packaging with glass, going gluten-free, getting better sleep, and reducing toxins in her body. By doing this, I was able to improve my symptoms after about a year. Rad then discovered the process of cycle synchronization while listening to a podcast. “These women were discussing different stages, which I had never heard of before, and how each stage impacts our overall well-being. The concept It clicked in my head,” she says. “Everything started to make sense. Of course, during your period you should slow down and your body is clearly telling you to rest, but I train as hard as I can because I have to.” I’m going to get it done. As women, we are told these general stories about our health, eating, and workout habits that are frankly male-based but not designed for us. . They don’t take into account our cycles which are so important. When I started learning about each stage and how it affected my daily life, I felt like I had unlocked a secret code that had been hiding my entire life. ”

How does Tanya Rad practice cycle synchronization?

“The basis of cycle synchronization is that we women go through four phases each cycle, and each phase has a very different impact on our bodies and minds,” explains Rudd. “Each phase requires a different approach to exercise.” Rudd says she practices what she learns from the book. At The Flow, Written by Alisa Vitti

Rad breaks down each phase according to what he learned.

menstruation

“Menstruation begins when you bleed; your hormone levels (progesterone and estrogen) are at their lowest, and strenuous exercise can actually be counterproductive,” feels Rudd. “Try to engage in gentle movement, such as walking, yoga, stretching, and even resting.”

follicular

“The follicular phase typically begins on the first day of your period and lasts 13 to 14 days,” she explains. “Keeping in mind that everyone and every cycle is different, it takes a while to understand what your body is in each phase. The follicular phase is a time when hormones and energy levels are elevated; This phase is all about waking up your body with energy-boosting workouts, including cardio and strength-based workouts.”

ovulation

“Next is the ovulation phase, which lasts one to three days,” says Rudd. “this is, Rapid increase in luteinizing hormone So focus on intense strength training, HIIT, and boxing, for example. ”

corpus luteum (premenstrual)

“The luteal phase begins around day 15 of your 28-day cycle and ends when you get your period,” explains Rudd. “This stage is when you can experience PMS symptoms (as progesterone and estrogen levels drop precipitously). I stick to low-impact cardio, Pilates, and yoga.”

By syncing the types of workouts you do depending on the stage of your monthly cycle, Rad has significantly improved his workouts, and now uses the same method to plan regular work and important meetings. I am. “I try to plan all my big meetings, plans, and creative processes during the follicular phase, because for me, that’s when I feel like Wonder Woman!” she explains. “But during my period, I try to take it easy and not plan too many extra activities.”

The science behind cycle synchronization

With the welcome increase in participation and popularity in women’s sports, science is now beginning to take a closer look at the role that female hormones play in performance and injury potential, but at the moment it is unclear which parts of the female hormone cycle There is no evidence that female hormones play a role. Whether it is the most productive is still under debate. Tanya Rad tackles her heaviest workload during the follicular and ovulatory phases, which might not be a bad thing. Recent research has pointed out that The luteal phase is the time when damage is most likely.

But surprisingly, a study of 593 cycles found that female Super League rugby players were least likely to get injured during their menstrual periods. This is one of the first large-scale studies of its kind to determine if cycle synchronization is the same for all women and all sports, or which phase is best for women. Further research is needed to determine whether other variables influence. Individual. However, the principles behind cycle synchronization seem to show great potential. “For me, moving my body every day makes me more productive. It doesn’t have to be a crazy hard workout,” Rudd explains. “But taking time to do something physical really helps my mental health. The mind and body are all connected.”

Why not listen to your body and try cycle sync? You may find that timing is everything.Follow Tanya Rudd Click here for Instagram!