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If you’ve ever wondered what effects the menstrual cycle has on fitness, and how you can take advantage of your monthly cycle when it comes to body composition and training, you’ve come to the right place. Whether you’ve wondered for yourself, for your significant other, or even just a friend or client, this is something many people have asked about. How can you work around your menstrual cycle, and is there a way to optimize your diet and training around the different phases of your cycle? You’re going to learn the answers to these questions and more in this interview with Astrid Naranjo.

There’s no doubt women have to deal some unique challenges compared to men, and one of those is their monthly period and its effects on body weight, mood, energy levels, hunger, cravings, and more. As someone who’s never experienced menstruation firsthand or the hormonal changes in my own body, I thought it would be good to bring someone on the podcast who has. 

Specifically, I wanted to chat with Astrid, who’s not only coached tons of women and helped them navigate the trials and tribulations of eating and training during their menstrual cycles, but also specializes in sports nutrition, creating healthier relationships with food, and PCOS.

Astrid is a Clinician Dietitian and Nutritionist and has a Master’s Degree in Nutrition and Dietetics Practice from Bond University, along with a Bachelor’s Degree in Nutrition and Dietetics from the Central University of Venezuela. She’s one of the most well-known Accredited Practicing Dietitians (APD) on social media.  

In our chat, Astrid and I talk about . . .

  • What the menstrual cycle is and how it can affect your body weight, energy, and more during the different phases
  • Whether you should adjust your macros and overall calorie intake during different phases of your cycle
  • How to respond to weight fluctuations, energy levels, and dietary struggles
  • What drives cravings and how you can incorporate emotional eating into your meal plan
  • Periodizing your training during your cycle and different types of deloads (not just lowering the volume or weight on the bar)
  • Facts and myths about PCOS
  • How oral contraceptives (birth control) affect your hormones and cycle
  • And more . . .

So if you want to learn how your menstrual cycle affects your fitness and how you can customize your eating and training to work with your cycle (or if you even need to), listen to this podcast! 


0:00 – Try Pulse Mojito risk-free! Go to and use coupon code MUSCLE to save 20% or get double reward points!

7:48 – What is the menstrual cycle? 

16:38 – What are your thoughts on not weighing yourself on the final week of your menstrual cycle?

21:40 – is it necessary to change your macro breakdown based on where you are with your cycle?

26:14 – is it helpful to eat less carbohydrates and more fat as you get further along in your cycle? 

29:12 – Does metabolic rate change during a menstrual cycle? 

33:30 – What is your approach to fat loss phase during a menstrual cycle?

39:55 – What are menstrual cravings driven by?

43:35 – Should women periodize their training around their menstrual cycle?

58:25 – What is PCOS and what are the best ways to deal with it?

1:06:16 – What are your thoughts on oral contraceptives?

1:09:52 – Is there anything else you would like to share?

1:13:43 – Where can we find you? 

Mentioned on the Show:

Try our new Pulse flavor Mojito risk-free! Go to and use coupon code MUSCLE to save 20% or get double reward points!

Astrid’s Instagram:

What did you think of this episode? Have anything else to share? Let me know in the comments below!