The Vertue Podcast

In this episode, I delve deep into the intricate world of menstrual cycles and how they interact with our training routines.

I start with a comprehensive overview of the phases within the menstrual cycle, painting a clear picture of the hormonal ebbs and flows that women experience monthly.

As the conversation progresses, we'll look at some of the main claims around the benefits of aligning one's training to these cycles. However, it's not all cut-and-dry. The discussion takes a critical turn as we address the limitations of cycle syncing.

I tackle the challenges of generalizing these insights to every woman, the role perception plays in the outcomes, and the variability found in the research.

I also examine the profound effects of psychological and societal factors on the menstrual cycle, possibly overshadowing the pure physiological aspects of training on your period.

Finishing up this episode, you will be equipped with actionable tips to harmonise your training with your menstrual cycles, all while considering the broader influences that shape your experiences.

Join me as I unravel the complex relationship between training and the menstrual cycle, providing a balanced view on the much-discussed topic of cycle syncing.

References

OPEN ACCESS - McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3

NOT OPEN ACCESS: Cross GB, Marley J, Miles H, et al. Changes in nutrient intake during the menstrual cycle of overweight women with premenstrual syndrome. Br J Nutr. 2001;85:475–482

Please follow Alyssa Olenick Ph.D who is just an incredible evidence-based, myth-busting, value-adding, baddie in this field. She was the first to alert me to the exaggeration of this stuff and helped me to get a little more critical of the information we're inundated with. Her instagram is here:

https://instagram.com/doclyssfitness?igshid=MzRlODBiNWFlZA==

Check out my programmes here:

https://shonavertue.com/collections/digital-goods-vat-tax

Today we will be diving deep into the realms of our own behavior and how it shapes the quality of our lives, whether facing the shadows of depression or merely seeking a brighter outlook and a more fulfilling existence. I kickstart our discussion with a brief overview of depression and the notorious depression cycle, an abyss many find hard to escape. However, our focus soon shifts to a ray of hope—the transformative approach of Behavioural Activation (BA).

As we dissect Behavioural Activation, it becomes apparent that its principles are not only for those battling depression but provide a treasure trove of insights for anyone yearning for a richer, more engaged life. BA encourages a proactive engagement with valued and mood-enhancing activities, propelling us away from the clutches of negativity and into a space of positive action.

The conversation gets more captivating as we traverse into the heart of Behavioural Science, spotlighting Operant Conditioning. By delving into the mechanisms of reinforcement and punishment, we unfold the potential to cultivate healthier, more adaptive behaviors, setting the stage for a harmonious interplay between our actions and emotions. (Some might find it a little dry, but it's necessary to understand to get the most out of BA).

To ensure that this dialogue translates into real-world, positive change, I introduce the concept of Behavioural Activation Homework. This actionable strategy provides a platform for you to integrate the discussed principles into your daily routine, thus fostering a proactive stance towards life’s challenges and joys alike.

As with every episode, my aim is to arm you with actionable takeaways that can be applied TODAY, embarking on a journey of self-discovery and positive transformation. So, whether you’re wrestling with depressive symptoms or simply eager to enrich your life’s narrative, the essence of Behavioural Activation paves the way for a profound personal revolution. Together, with every episode, we're not only decoding the science of behavior but also nurturing a proactive spirit to thrive amidst life’s kaleidoscope of experiences. Remember, the potential for change is but a thought away, and through the insights shared on this podcast, we’re forging a path toward a more vibrant and fulfilling tomorrow.

HOMEWORK Timestamps (so when you're coming back to it you don't have to scroll around trying to find it every time you come back to it).

1. Activities Schedule: 32:50

2. Values Inventory: 35.53

I don't have links to my own values inventory or activity schedule plan atm - but a quick google and I know you'll find it.

References: Honestly, I swear the universe just wants me to find these open access papers for you.

Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D., & Gilbody, S. (2014). Behavioural activation for depression; an update of meta-analysis of effectiveness and sub group analysis. PloS one, 9(6), e100100. https://doi.org/10.1371/journal.pone.0100100

In today's podcast, amidst the rising cost of living and the resulting anxiety amplified by media, I'm hoping this episode provides a grounded and affordable approach to health and wellness.

We'll delve into the impacts of financial stress on our health, introduce the Diathesis-Stress Model to understand individual stress susceptibility and offer cost-effective solutions for relaxation, fitness, nutrition, and psychological assistance.

I'll also guide you on effectively scheduling these practices throughout your week. Remember to subscribe for insightful and actionable content, as this podcast strives to serve comprehensive and applicable knowledge for your well-being.

RESOURCES:

1. Diathesis Stress Model

Arnau-Soler, A., Adams, M. J., Clarke, T. K., MacIntyre, D. J., Milburn, K., Navrady, L., Generation Scotland,, Major Depressive Disorder Working Group of the Psychiatric Genomics Consortium, Hayward, C., McIntosh, A., & Thomson, P. A. (2019). A validation of the diathesis-stress model for depression in Generation Scotland. Translational psychiatry, 9(1), 25. https://doi.org/10.1038/s41398-018-0356-7 (This is a nice little open-access paper for y'all that want to geek out on it's application to depression)

2. Paper in Nature on Breath Work benefits on reducing self-reported stress

Fincham, G.W., Strauss,Fincham, G.W., Strauss, C., Montero-Marin, J. et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 13, 432 (2023). https://doi.org/10.1038/s41598-022-27247-y

Psychology on a Budget - Crisis Lines in different places (I've tried to narrow these lists down based on the top 5 locations y'all are listening in from - apologies if I miss your country):

1. UK - https://tinyurl.com/UK-Crisis-List

2. USA - https://tinyurl.com/USA-Crisis-Line

3. AUS - https://tinyurl.com/AUS-Crisis-Lines

4. Germany - https://tinyurl.com/Germany-Crisis-Rescourses

5. Canada - https://tinyurl.com/Canada-Crisis-Lines

Dive into the truth of health and fitness: sign up for our weekly emails packed with evidence-based, actionable insights that help you cut through the BS - https://manage.kmail-lists.com/subscriptions/subscribe?a=SQjK5R&g=Uqc4pJ

TRAIN WITH ME:

www.shonavertue.com

A ten-minute fully guided breathing practice that is designed to promote relaxation by stimulating the parasympathetic nervous system.

In this calming episode, we will embark on a guided breath practice specifically designed to promote deep relaxation. Harnessing the power of the breath, we tap into our body's innate ability to calm itself by stimulating the parasympathetic nervous system, often referred to as the "rest and digest" system. By following along with the gentle cues and rhythmic patterns provided, you will learn to shift your nervous system from a state of alertness or stress (sympathetic mode) to one of relaxation and rejuvenation (parasympathetic mode).

Ideal for moments of stress, insomnia, or simply when seeking a mindful break, this practice serves as a powerful tool for holistic well-being. So find a comfortable spot, plug in your earphones, and allow the transformative power of breath to work its magic.

Remember, for those genuinely interested in experiencing the benefits, it's essential to practice regularly and ensure you're in a safe environment where you can relax without distractions.

*Remember* this may not be easy to do straight away and particularly in the last round, you may find it challenging to keep up with the chimes. Try to persevere. They are set to provide you with a five-second inhale and a ten-second exhale for ten rounds. So we're breathing out for twice as long as long as we're breathing in.

www.shonavertue.com

I have been wanting to release a podcast on this for a VERY long time because as I witness this shift towards people being more 'evidence based' I also see a simultaneous problem develop in the background ...

What is it to be evidence based?

How do we ensure that we don't just fall into the trap of another cognitive bias called the "appeal to authority" bias?

In this episode, we dive into why research and stats are so important for us all. It starts off by looking at why research matters, using everyday examples to show how it helps us answer questions and understand the world around us.

Next, we chat about how research is done, breaking down the hierarchy of evidence and explaining different research methods like longitudinal and cross-sectional studies. The goal here is to make sense of all the research jargon and show how different studies can be used.

Then, we tackle statistics in research. It's all about understanding what those numbers really mean, especially focusing on statistical significance and effect size.

We also run through how to read a research paper without getting lost – think colour-coded notes and simple breakdowns. And we finish up with some smart questions to ask about research, helping you figure out what's really going on in those studies.

The whole episode is about making research feel less intimidating and more relatable, so you can chat about it confidently in your day-to-day life and more importantly, ask the RIGHT questions of so-called experts - bulletproofing yourself against the BS.

Want to know more about my health and fitness philosophy? Head to my website:

www.shonavertue.com