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• Longevity Debate: SHOCKING Weight Loss Truth! They've Been Hiding This For YEARS!

  do this in one phase of your cycle and do that in another phase is that if you know 15% of patients are not ovulating or they have no idea when their follicular and ludial phases are

• How To Live Longer And Healthier For Women

  The first half is called follicular and it means go hard, go fast, push your body more. The second half is luteil and it means go slow and prioritize recovery. Your cycle starts the first day of your period, which is great because it's very easy to know when that happens. So, how do you know when you're transitioning from valicular into lutil? Well, that's ovulation. There are several ways that you can track, have I ovulated, and is ovulation happening? The first is by counting the number of days since the first day of your period. The first day is day one. Count all the way through until you hit day 14. On average, that's when women ovulate. The reason that's the case is because your entire cycle on average is 28 days and so ovulation happens smack bang in the middle. The second way you can do this is just by using tracking apps. I use one called flow. You can use anything that's available out there. They get really good at predicting when you're ovulating. Once you put in the data of I've had my period and here's how long my period lasts. You do that for a couple of months and it knows okay you're probably likely to ovulate around here. The third way that you can track ovulation is by tracking your basil body temperature. I do this every morning. I wake up and I use an inner ear device to measure what is my temperature. You'll notice right after ovulation, your basil body temperature will increase by 1°ree fah. That's a signal that your body has ovulated. The next very clear telltale sign is your cervical mucus. It changes very distinctly around your ovulation. It turns into this egg white consistency. Finally, the last way that you can track, have I ovulated would be through hormonal tests. Now, this isn't free, but it is available. I actually do this myself every morning. I wake up and I do a urine sample and I see where is my hormones at this time in the month. You'll see luteinizing hormone increases right around ovulation. Okay, so now let's talk about the different phases in premenopause and how to train and eat according to each. So let's start with follicular. This is where you want to push harder and go harder. It's the fast period of the period. So in this phase, you really want to push yourself, get your heart rate up, and focus on highintensity cardio. Continue with strength training. This is really important because you want to maintain muscle and bone mass, especially as you head into the luteil phase. Next, you want to have 1.5 g of protein per kilogram of body weight during this time period. For nutrition, you have better carb tolerance during this time period, so you have better insulin sensitivity. So you can have more carbs if you want to. And finally, for supplementation, take the blueprint stack and then continue with calcium and vitamin D to support bone health.