During the menstrual cycle. This is when your energy is at your lowest. And because of this, it’s completely okay to consider napping or just taking a break instead of doing a workout. Because during the menstrual cycle, you can feel more fatigued. You can feel more tired throughout the day. So you don’t want to force yourself to get up and do a exercise because you’re feeling that way.
So instead of that, you can just take a break or even go on a walk. When you feel more energetic, then you can focus on lighter exercises, such as walking, yoga or Pilates. This school Paper lo siento.. That is everything I’ve learned from Duolingo so far. What does any Of it mean? Excuse me, please. Suitcase.
No, the scooper portfol means, excuse me, please. Lo siento. I’m sorry. And then Lama to Elta means suitcase. Well then nothing that I will ever use a media. Excuse me. Yes. But none of the other risks I’m using at all in this trip so far When you bump into someone. Yeah. It’s just been so hard to learn Spanish while in Spain,
because everybody knows English. So it’s like cheating. Yeah. It’s like, what’s the point? How do you say Abla? Yes. Hublot Angus. Like, that’s a hard thing. Like me and Tai look fully Spanish because like, we’re like retained. We know we’re about brunette brown hair. So like immediately people like talk fluent Spanish to us when they first see us like fluent,
fast Spanish, and immediately on like humbling lists. A lot of times we don’t say that and we act like we know what they’re saying. Oh, okay. And we point and yes. Okay. Yes. I don’t know if you said anything. I’m nodding as if I understand It’s happened a lot of times, like most of the time we’ll be like,
yeah, yeah. Oh, we know what you’re saying. And then halfway through the conversation, we’ll have to say, apply in glaze and he’ll be like, what the hell? I’ve been blabbering this whole time. You don’t know what I’m saying? He has to start over from square one. Sorry. But yeah. So, so far in Spain,
we’re a month in, at this point and it’s been going pretty well a whole month. Yeah. Whole month. It’s gone too fast. It’s gone too fast and we’re working a lot. It’s not like we’re traveling every second, but when we’re not working, the things that we’re doing is like way cooler than what we would have been doing at home,
which is like, oh, go on a walk lady. Die. Like, yeah, visit a friend. Like that’s fun too. But here it’s like over the weekend, you’re traveling. You’re going to Valencia. You’re seeing something. You’re trying a new restaurant discovering a new corner of this amazing city. We did. We drove to Valencia over last weekend,
which was really fun. Valencia. It feels like a, like an older, smaller city compared to a Barcelona is it has its own like flare its own culture center. And if I really cool the one warning to everybody, if you ever plan on going to Valencia and drive back on a Sunday and not a Monday, here’s what happened. We drove back on Monday thinking that we would stop by all the like cities on the way to Barcelona.
But everything was closed. Museums were closed. Restaurants Closed bathroom’s closed. It was a bit disappointing. Cause we really wanted to stop by a couple of cities like reus and some other cities as well. And we just couldn’t because everything nearby, it was closed. And it wasn’t enough to experience the food and things at each place. So just a warning.
Well, let’s talk about how we rented a car because that spice things up, we rented a car and yes. Although on our way back, we couldn’t stop anywhere for like a re you know, eating a restaurant, something doc on our quest to find a restaurant Rove on a sidewalk through what’s the centers where they have like a Polex Plaza, like through the Plaza,
Through the Plaza where people are eating and He’s like, oh, we’ll exit from that like street. So we’re passing people, eating, eating, no one’s looking at this. It’s not weird. And we’re like, okay, we’ll just exit out of this. So I try to exit through like the small alley, the streets blocked. Yeah. It’s blocked by those three corners.
You’re like three coins. Like metal cones are coming from the ground basically saying, you can’t go through here. So I’m like, okay, what do we do To make a right? He makes the right boom. We realize we’re on a sidewalk. I worked in the opposite direction of the traffic. Like I’m driving on the sidewalk, going up, cars are coming down the one way street going the opposite direction.
We honestly had no choice. But to drive off of the sidewalk in a rental car, that was like a dinky rental car. I thought we were going to scratch a rip off the bottom, jumped off the sidewalk, nothing happened. So we got off the sidewalk. We like got away from this one way street, got into a different alley and got out of it.
And I was like, we need to get the F out of here. We need to go right back to Barcelona. Okay. That was so crazy. I couldn’t believe myself when we were on that sidewalk, opposite, like cars were coming from the opposite side, Eating. I’m just like, nobody’s looking, Not even the cars were looking at us.
We ended up there. Was there another car we were following? I Don’t even know. I don’t even know how we ended up there. And yeah, thankfully, th there was no traffic at one point where it enabled us to go back onto the street. But that was crazy. It was funny Way to Valencia. We stopped by somewhere called seat guests and we had some delicious paella.
It was amazing squeezing, cuddle fish, which we later found out is only good in Pena. Not on its own when we ordered it at a different restaurant, that was awful. But the pay was so good because it says case is known for their payer. It’s like literally a beach town. It’s a beautiful town full of like amazing architecture too. So that was a really cool,
I’m glad we stopped. And one thing I love about the Spanish coast here is their mimosas. They have like freshly squeezed orange juice and cover, which is their local wine mixed together. Oh my gosh. It is so good. The oranges are amazing here. And we come from orange county, Orange county. Yeah. There were Orange shoots everywhere. I have no idea.
The great thing for me is like, when you order that kind of drink, you can either get half a leader or a full leader. Like they bring it in like a Voss base Farsi and we get half a leader. And the great thing is like Tallinn. Drai’s half a cup. Cause like she, she doesn’t really drink that much alcohol. So it’s more for me,
you know? It’s great. I get tips. It’s delicious. It’s sweet. It’s tangy. Hmm. Yeah. Okay. So I guess let’s get into the episode, babe. Yeah. Today we’re going to do a little Q and a session. We’re going to go through wins of the week. And we’re also going to go through something we haven’t done before on this podcast,
which is how to sync your exercises with your menstrual cycle. So we’re going to go through the four phases of the menstrual cycle phase one, menstrual phase two follicular phase three, ovulation and phase four luteal. And talk about what kind of exercises are best throughout each of those phases. But before we do that, we have our game guests, this food Are you ready for today’s game Tallinn hit me.
So for anyone new that this is where I’m going to give Tallinn a couple of guesses about a very peace us friendly food. And Tyne has a guest is food based on basically the tips I’m about to give her. And she has no idea what it is. So I guess I’ll just get started with the first hint for guests is food. Everybody already knows.
I start with some history first. So there are two competing theories as to where this food came from, the French are convinced its roots lay in Cyprus. For this reason, they once called it show that she play Charlotte. If you ask anyone outside of France or Cyprus, you’ll find the rest of the world, attributes this to the middle east many believe the middle east kept this vegetable growing during Europe’s dark ages later re-exposed Europeans to its wonders as always,
you get one guest and you can give that guest at any moment, but once you do, it’s locked in what Was the French word for It? Show there she play. Do you know what that means? I have to see the spelling, but continue. No Show C H O U X. Okay. Day she play. She play thing. That means Cyprus cheaper.
Oh, okay. Okay. Second hint. And if you heard what I said, I said vegetable. So there’s another Hampton for you. Second. Hint, this vegetable is loaded with vitamin C. In fact, it has more vitamin C than oranges. In addition to vitamin C, it has vitamin K fully pantothenic acid and vitamin B six, not to mention it’s also a good source of Coleen fiber omega-3 acids,
manganese, phosphorus, and bioteine all great stuff for PCs. And he gets it so far. Or you want To wait a little bit green. It’s a green. Okay. I third hint. In addition to what I said about the nutrients, it has a lot of health benefits. It can reduce the risk of cancer, heart and brain disorders. Relief from indigestion helps with detoxification of the body increase iron absorption and weight loss.
It’s also good for hormonal balance, preventing diabetes, hypertension, much more. Okay. Keep going. All right. We’ve got two more. Now it’s going to get a little bit easier. I’m going to Guess before it gets You to lock it in kale or your lock it in. So you’re going to see from this hint that you got that wrong.
It is part of the brassica genus family, which means it’s related to brussel sprouts, kale and broccoli, Just throwing shit out in the store While it can be found year round tally, let me finish while they can be found year round it peaks in the fall and spring. So, okay. I have one lesson. It comes in four different colors.
Carrots. No, I have no idea. Cauliflower. What the hell damn you. How was that? The vegetable of Cyprus? This is the history. You can look it up the Middle ages. What are you talking about? Would know these things more vitamin C then? Well, these are all basically from the research I did. And I brought this up because I was looking at the recipes in this sisterhood and we have so many cool recipes.
And one of them for breakfast was Callie flour, oatmeal. That’s right. It is cauliflower oatmeal bowl. And of course it has rolled oats. Gluten-free it has frozen rice cauliflower, PFLAG seeds, unsweetened, coconut milk, protein powder, little bit of salt, frozen berries, nut butter, tablespoon of seeds or nuts of choice. It’s a delicious look at this recipe.
It is So beautiful. It is Very big. So that’s where I got the inspiration to focus on cauliflower today because as everybody knows, all the recipes on the, in the sisterhood are focused on foods that really help with And especially estrogen detoxification. I love cauliflower, broccoli, kale, things like this. No, apparently not. Apparently not. Did you hear about that sister who took Obasi tall and finally got her period after a year of not having Incredible.
I see those kinds of messages on Instagram a lot. How does that even happen? Oh, basketball helps with healing, insulin resistance, a common root issue that most Pecos sisters have. And by targeting insulin resistance, we’re seeing sisters kick those crazy cravings. Finally regulate their periods opulate and improve their ed quality. Each packet of Avastin Atol has a 40 to one ratio of myo-inositol and de Cairo.
And NASSA tol this ratio is similar to the ratio that should be found in the body. But with women like me who have S this ratio is often imbalanced. So taking bus tall can be super effective in treating insulin resistance, starting from the root of the issue. So awesome. It tastes like nothing. So just warn me when you put it in a cup,
so I don’t drink it. You got it. BU check out the link in the description to get 15% off your order. Are you trying to conceive when you’re in the process of baby-making, you don’t want to take a prenatal that’s designed for a woman who’s pregnant, they get expensive and have ingredients you don’t need quite yet. They’re a needle core is a prenatal focused on women who are trying to conceive.
It contains the active form of folic acid folly as well as 2000. I use the vitamin D also, it doesn’t have any expensive ingredients that you don’t need until you’re pregnant. Their logics is prenatal. Their natal core is especially for women with PCOS who are in the process of baby-making check the link in the description for our 15% off code. Let’s move on to our Q and a session.
So where you got about three, four questions from our Instagram, as well as our YouTube channel piece, us weight loss. For those that don’t know. So telling, I will go ahead and ask you these questions and you can just go ahead and answer them. The first question for you is hi there, I keep seeing posts where people are losing around 35 pounds.
Then you’re talking about the before and afters that we post on our Instagram. Curious, how long does it take people after being gluten and dairy free to see these results? Typically It takes for 35 pounds. So let’s say you lose two pounds a week. Let’s do the math 35 divided by two. So 17 weeks is four and a half months. So even four and a half months is soon because sometimes with PCO S it takes a couple of weeks of doing the diet and lifestyle changes,
feeling good, maybe not seeing the scale move, but feeling good, you know, before you start seeing the weight loss happen. And that’s fine, because what you’re doing is targeting the metabolism, the metabolic hormones, you’re like revving up the engine, basically starting to reduce the inflammation, improving your skin. Maybe, maybe you feel less bloated. Maybe you’re retaining less water,
you know, and then eventually the weight loss starts happening. As long as you continue doing those things that made you feel good. And so the difference between PCs, weight loss, and any other kind of horrible diet that you might have been suggested is that with, is weight loss. The point is that it makes you feel good. And so you stick to it longer.
And because you feel good, you know, it’s not this like daunting diet that you’re on. It’s just the lifestyle basically. And eventually you start seeing the results, whether it’s immediately or in two weeks or three weeks or one month later, but you know, it’s great. You can lose 35 pounds to, if that is your goal, just targeting metabolism.
And there’s a lot of different components to PCs, weight loss, and we cover them all in the sisterhood. Yes. So I have two questions here. I’m going to combine into one. This was about a Instagram post. We did recently about lab tests to look for when you’re seeing your doctor for a question is by, oh, I’m sorry. I didn’t read the question.
The name of the first question was from Madeline rich mouth rage mouth. I’m sorry if I say your name wrong. So the second question is by fueled, by falafel love that she says, can you please share what the normal range is for these tests followed by Anamika online? Who said, if C reactive protein is high, what does it mean? And I do want to say we have a blog on our website,
piece, us weight, loss.org. If you go to our blog section, you’ll find a article called five questions to ask your doctor. There is a free download with some lab tests, but we also have a more in-depth download in the sisterhood where we really dive deep into what lab tests to ask for what lab ranges you should be looking forward to stay in the good ranges,
you know, the good functional ranges and things like that. So I highly recommend anyone if you’re wondering the lab tests and specific ranges, check out the blog, but to get more in-depth about it, check out the sisterhood. And we have a whole section there for lab tests and a lot more, but let’s go to if C reactive protein is high,
what does that mean? Him? There’s a risk factor for inflammation and cardiovascular disease, diabetes, things like this, because the root issue is inflammation with those. So in Wilmuth PSUs, it’s typically high for me. I remember it was like 15 times higher. Like what it should be when I had it tested like 10 years ago or so it was really,
really high for me. I do suggest having it tested and doing like a followup test in a year, just to see how it’s doing. Did it go down, did gluten dairy free help it go down? And plenty of other lifestyle changes aside from that. Yeah, but I think it should be three milligrams per deciliter or less. Yeah, I see.
Whereas your next lab kit test results coming in In about a week or so. Nice. I have a meeting. Yeah. For those that don’t know the lab kit that we always like to promote. We retake it ourselves every year, every six months or so. And I had mine done about two months ago. I saw some great improvements and tie-in had her second one done right before we left for Barcelona.
And she was going to have her meeting with our, what, the health coach that comes free with the lab. Yes, it’s great. I loved it. I saw that I had some thyroid suppression. It was on like the lower end, which is so good to know in advance before it spirals. So I took some daily thyroid supplements. We’ll see how it goes.
Yes. It should be fun. We’ll let you all know what the results are. When we get them. This question, a Melendez says, is there a book or guide that I can purchase that tells me if dairy free gluten free recipes for women with PCOS? Well, that is a great question. We have something better than a guide. We have a four week plan with everything laid out for you,
gluten and dairy, free recipes and video tutorials showing you how to make each recipes. Step-by-step. But even more importantly, talking about every ingredient, why I chose it, how I’m pairing it, how it’s helpful for PCs, inflammation, blood, sugar, control all of the factors. So it’s like a learning experience along with the recipes. And if you’re new to cooking,
you know, they’re easy and you can learn how to cook it as well with the videos. So after the four weeks, you’ll know how to follow the gluten and dairy free pizzas, friendly lifestyle without having to like follow the plan. I mean, you could do the plan over and over again. That’s what some people do, but you learn while you do it.
Yeah. And it’s great because it’s almost like a book because it comes with a PDF download where you basically have all the recipes in a book that you can print. And in addition to that, all the recipes have video tutorials from scratch to finish. So if you’re new to cooking, we just, or you just like to watch a video instead of reading,
you basically get a video to see all the recipes being made from scratch to finish. So highly recommend that. And that’s available at peace USA, weight loss.org. When you go to our programs section, all right, let’s go to our wins of the week, The wins of the week. I see this beautiful picture of a gluten and dairy free chicken dish.
Oh, is this okay? Let’s read Stephanie Marquez says I made this delicious recipe for my husband and I the other day. And we loved it. It’s the creamed corn and Chipotle chicken thighs. So good. Do you remember the last time I made this? We ate it on. Yeah, yeah, yeah. I remember it was so Delicious and I didn’t make enough That I love creamed corn and the fact that you made a dairy-free version,
just like Stephanie here. So do it. This is a great recipe with the pumpkin seeds and the Sage. Ooh, looks great. All right. Next one is from Lydia wood. She says, now that we made a public, me and my husband are expecting in August. It was not until I began to start going gluten, dairy free and chili understanding my peace cos I got pregnant,
which is only a few months after starting on this journey. Thank you for your help and knowledge. That’s amazing. Lydia, give her some claps. Scott That’s for Lydia. You go girl. So happy for you. Seriously. Remember that time we bumped into a pregnant sister, Brenda, when we were at fashion island. Yeah. Brenda and Juan,
that was Amazing. I’ll never forget that we were in the parking lot. And then all of a sudden we hear and they were like, what’s going on? I would turn around. And it was a fellow sister, Brenda who like got Pregnant, promote desktop PCs. Wait last minute To get pictures together and share it on Instagram. That was amazing.
Okay. Next was is Eric Adair. She says podcasts catch up while I work. Coconut milk flat white flat white down to one coffee a day where possible what’s coconut milk. Flat white. I’m not Sure. All Right. That’s cool. That’s cool. She’s listening to the private podcast for the sisterhood. We have a second podcast just for sister had members where we talked about what’s going on in the sisterhood and what everyone’s up to the,
you know, specific events that we’re having or recipes or stories about PCs that are specific. I see, I see. She’s listening to how to plan your PCs goals for the week. And then later on the survey results that we did in the sisterhood reading messages from the community and the PCs Q and a. So all those episodes, she, it looks like it’s on her cue.
That’s awesome. Mazdas. Oh, we got one last one. Samantha Rach says tonight, separ is the pork and meat balls. Oh my gosh. It’s so good. They’re delicious. And my husband says they’re wonderful and are even better with ketchup. He loves ketchup. Thanks Tallinn. And Seok for the amazing recipe. It is so good. These poor meatballs,
you make bacon, chop up the bacon, put it in the ground. Pork smoked paprika. You caramelize onions. You add that too. And then you mix it up and then you, you saute it. So it’s all like crispy on the outside. Do you remember? It’s been a minute because obviously we were in Barcelona. I feel like you made like three months ago or four months ago.
Yeah. It’s been awhile. You do have to cook the bacon before you put it into this, into the meatballs cooks. Yeah. But shout out to Samantha’s husband for loving ketchup. I love ketchup. I put ketchup on everything I put on steak. I put it on eggs. I know a lot of people do that, but like, especially steaks,
like people always say hi, can you put some ketchup on bro? It’s so much better with the kitchen. I will go to a restaurant, a fancy restaurant. And I will ask for ketchup for my ribeye or whatever. It’s kind of stick up meeting. I’m not, I’m not ashamed. I don’t care. It’s a clean podcast. We curse so much Hard not to on this podcast and I’m starting to do it.
And I’m just like opening the flood. It’s because of the scissor hood podcast, the scissor podcast is private. So we’re can just like curse all we want without apple, you know, like the apple podcasts or Spotify, like caring. Well, if you’re like podcast is labeled as clean, you know what I mean? But like, I think that’s only if like you’re going really overboard with the cursing.
They’ll put an X split. Expletive explosive Exploitative. Yeah. Interesting. Yeah. I guess I’ll turn it down, But you don’t have it torn down. Don’t worry. You’re good. Okay. All right. Well, let’s get to our main topic for today’s episode. How does sync your exercises with your cycle? There’s a very, very common question that we get all the time.
So we really want to dive deep into today and you know, just talk all about the four phases of the menstrual cycle and what kind of exercises to focus on when you’re in those phases. Right? Let’s start With phase one. The menstrual phase hit it, I guess, as a PCs, personal trainer, I’ll lead this topic here, but time please chime in any time and talk about it more.
I’ll chime in with My experience. Yep. So phase one is a menstrual cycle. Now during the menstrual cycle, this is when your energy is at your lowest. And because of this, it’s completely okay to consider napping or just taking a break instead of doing a workout. Because during a menstrual cycle, you can feel more fatigued. You can feel more tired throughout the day.
So you don’t want to force yourself to get up and do a exercise because you’re feeling that way. So instead of that, you can just take a break or even go on a walk. So when you feel more energetic, then you can focus on lighter exercises, such as walking yoga, or I definitely do that. I do either yoga or walking and love Pleiades too.
I cannot lift weights on my period. I just can’t like, I just cannot get myself. I can’t even think about it. Like get away from me. I just want to be left alone, comfortable on my couch. Like I do not want to live. Yeah. And I won’t even bother asking tolerant if she’s on her period, I’ll just be like,
well, I’m going to go to the gym. And if you feel like coming, you’ll just basically join me. Exactly. So the next phase phase two is a follicular phase. This is when usually your hormone levels are beginning to increase. And at this time your energy will start to increase too. So you might choose to mix up your workout routine with something fun,
like Zumba, light jogging and things of that nature. So I feel more energetic at this phase. Like once my period’s done, I’m ready to jump up and like dance and vibrant. I cook better. Like my mood is, you know, it hits the Spot. Like everything’s like the forest. Yeah. I feel good. I’m ready for like a Zumba class for sure.
All right. And then phase three, phase three is ovulation. This is when the follicle releases an egg and you may feel more social and energetic. Therefore this is a great time to lift weights slowly to workouts, do a bit more cardio or even join a group workout. Now group workouts are great because it’s more sustainable. Everybody has the same energy.
Everybody’s like kind of working off of each other’s vibes and group workouts can be more fun, especially during the accumulation phase. Yeah. The, in this phase, I feel the same as follicular. I feel energetic. Like it says, like you said, and I just feel like talking to people more, you know, doing more workouts than usual, maybe three or four workouts a week instead of just three.
I mean, just last week I finished my period this week is the week after. And I’m lying down to go to the gym again. Yeah. I mean, you’ve been killing at the gym this week, so I’m telling you The mood. Yeah. Then comes luteal phase four. So phase four ludial this is when you’re transitioning from high energy to low as you move toward the Metro face.
So keep in mind, phase four, you’re basically transitioning back to phase one, which was the menstrual phase. So during this time your energy levels are going to go from high to low. So you can use this energy for slow strength training and in scale, back to yoga or walking, when energy levels start to decrease, I definitely need like the TV on while I work out,
I need distractions. It’s like, I’m not in the mood for this, but I’m doing it anyways. You know? But then during, during the menstrual phase, like I physically like, do not feel like it and I won’t do it, but before the menstrual phase, I’m not in the mood, but I have to kind of like force myself cause I still can.
Yeah. Yeah. And keep in mind, even though we talk about these four phases, you know, for, for a lot of people, you can still continue, continue to do the workouts that work for you. For example, like strength training, like slow rate of workouts, like cardio and things of this nature. Like you only, you know,
how you’re feeling and what your mood is up for. So it doesn’t mean that just because you’re in phase one or phase two, you can’t do anything it’s really about judging your body and whether you feel it’s right for you to go ahead and do those exercise. Yeah. I mean, everyone’s different during their menstrual phase. Maybe you’re not in the mood for like polite,
like app workouts on the floor, on the mat. Maybe you want to do Zoomba and say, because it puts you in a better mood, you know, just because that’s like something we suggest for the follicular base doesn’t mean you shouldn’t have it during the menstrual phase. If you feel like it, do you boo. Totally. Yeah. Journal. See what your mood is,
see what you feel like and track that. So that next time you have your period, next time you’re going through these phases, you’re more aware of what you need instead of completely working out at all. Cause you’re just like, ah, then you can really like work through your feelings and be like, well, you know, I could go on a walk or like I could do a little yoga For sure.
And keep in mind, if you are looking for slowly to workouts or strength, training workouts in general, we have a whole library and the sisterhood, we have basically a monthly workout plan that changes every month to bring you a different plan. And we also have a yoga kits. Once you like reach a certain amount of points in the sisterhood, you can basically win a whole yoga kit done by a yoga instructor.
So Typically for us in this sisterhood. Yeah. All right. So what’s the plan for this weekend? What are we doing here? Birthday? Turning 31, but Talia is turning 30 a week after me. Listen first. It’s your birthday? So we’re going to do a little shopping. We’re going to pay you a little gift. Oh yeah. Your uncle and cousin are coming.
We’re going to spend some time with them. I know just by chance. My uncle and cousin are actually visiting in Spain during my birthday getting come here for my birthday. Well, that’d be hilarious, but that’s going to be fun. We’re going to see them tonight. Yeah. We’re gonna have a good old time. And I think for big three.
Oh, we might travel over to Madrid for a weekend and see how that might be and then come back and you know, do our thing back in Barcelona. This time we’ll return from a trip on a Sunday. Yes. Yeah, we do on a Thursday and come back on a summer for sure. Let’s Book that after this. Yeah. All right,
everyone. Thank you so much for listening. We hope you have a great week and we’ll talk to you next week. Talk to you soon, sisters. If you enjoyed listening to this podcast, you have to come check out the sisterhood. It’s my monthly membership site, where sisters just like you are learning how to move through the stages of PCO S from Sage one cold and alone at the doctor’s office to stage five,
nailing the PCs lifestyle, gluten and dairy free. Get ready to finally feel in control of your body. Again.
