Cycle syncing sounds like it should work but the research doesn't back it up.
In this episode, Alysha D'Souza and I break down what actually happens across the menstrual cycle, from how estrogen and progesterone affect muscle growth to what her own training study found when she tested cycle syncing head to head against a normal training split. We also talk about why tracking your cycle matters even if you're not chasing fertility, what counts as a normal cycle length, and when irregular cycles are worth bringing up with a doctor.
If you've wondered whether to time your training around your cycle or just stay consistent, this episode breaks down what the data actually says.
Let's talk about:
Alysha's Background and Path to Research
Finishing Her PhD
Director of Research at the Jeff Nippard Muscle Lab
Her Favorite Research Studies
Her Progesterone Study
Do Estrogen and Progesterone Really Drive Muscle Growth?
Why It's the Feeling of Hormones Being Off That Matters Most
Overview of the Menstrual Cycle
Symptoms Linked to Estrogen and Progesterone
Does Energy Expenditure Rise in the Luteal Phase?
Why Cravings Are So Individual
Fuel Utilization Across the Cycle
What Counts as a Normal Cycle Length
Why You Should Track Your Cycle Even Without Fertility Goals
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