In this chit chat style video, I discuss a range of women's health topics all about nutrition and the menstrual cycle, including special considerations and sports nutrition facts for active individuals & athletes! CHAPTERS: 0:00 - 2:22 Introduction & Preparing to Cut Papaya 2:22 - 5:00 Overview of the Menstrual Cycle 5:00 - 6:53 Using Nutrition to Feel Your Best During the First Phase of Your Cycle 6:53 - 8:32 The Second Half (Luteal Phase) of Your Cycle and Understanding PMS Symptoms 8:32 - 13:44 Special Topic: Serotonin, Food Cravings, and Boosting Mood Naturally 13:44 - 17:58 Special Topic: Gut Health and Dealing with GI Issues during PMS 17:58 - 21:31 Exercise Nutrition, Athletic Performance and Your Cycle 21:31 - 24:14 Summary Post your comments and questions below. Thanks for watching! SOME RESEARCH ARTICLES: 1) Recommendations and Nutritional Considerations for Female Athletes: Health and Performance - https://pubmed.ncbi.nlm.nih.gov/34515972/ 2) Sex Differences and Considerations for Female Specific Nutritional Strategies: A Narrative Review - https://pubmed.ncbi.nlm.nih.gov/33794937/ ------ ABOUT ME: Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist, and Spin Instructor. As a lifelong athlete, leading a healthy/active lifestyle is both a passion and a habit of mine that I hope to inspire in others. I create health and wellness content to help you take the reigns on your own health and reach your fullest potential! FOR MORE CONTENT: WEBSITE: https://dietitianillustrated.com INSTAGRAM: @dietitianillustrated https://www.instagram.com/dietitianillustrated/ ------ BIG thank you to everyone who chooses to support this channel through my Lululemon affiliate link, Meal Plan purchases, and 'Super Thanks'! You are all AMAZING! Shop lululemon: https://creatoriq.cc/3RSCAeB * PURCHASE YOUR OWN BODY COMPOSITION & WEIGHT LOSS MEAL PLAN ($20 CAD): https://dietitianillustrated.com/shop/ ------ DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE: https://dietitianillustrated.com/shop/ *All thumbnails in this document are clickable links! This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike! Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible! ------ Other Helpful Videos: SPIN BIKE BUYER'S GUIDE: https://youtu.be/gb-kMUtQu0I PROPER SPIN BIKE SET UP: https://youtu.be/EQuzN-2wmyE POST-WORKOUT GUIDED STRETCH: https://youtu.be/haolBdJFCHk ------ Are you a YouTube Creator looking for royalty-free music? Click here: https://www.epidemicsound.com/referral/j2y3n0/ * This is a referral link * ------ DISCLAIMER: This video is for EDUCATIONAL purposes only! Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program, or implementing any nutritional changes into your life - especially if you have any underlying or pre-existing health conditions. Regarding exercise, you should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence. Sincerely, Kirsten Allen #themenstrualcycle #womenshealth