CoachingByGC

In this Episode, we discuss and debunk a few bogus notions in the realm of health, fitness, and nutrition. The notions of: "A Calorie Doesn't Equal A Calorie" "Grapes Are Just As Bad For You As Hershey's" "Fasting = Magic" And more. Enjoy! Works Cited: 1. Peters, J. C., Beck, J., Cardel, M., Wyatt, H. R., Foster, G. D., Pan, Z., Wojtanowski, A. C., Vander Veur, S. S., Herring, S. J., Brill, C., & Hill, J. O. (2015). The effects of water and non-nutritive sweetened beverages on weight loss and weight maintenance: A randomized clinical trial. Obesity, 24(2), 297–304. DOI: https://doi.org/10.1002/oby.21327 2. Harrold, J. A., Hill, S., Radu, C., Thomas, P., Thorp, P., Hardman, C. A., Christiansen, P., & Halford, J. C. G. (2023). Non-nutritive sweetened beverages versus water after a 52-week weight management programme: a randomised controlled trial. International Journal of Obesity, 48, 83-93. DOI: https://doi.org/10.1038/s41366-023-01393-3 3. Philip A-S Tobiassen, & Rasmus Køster-Rasmussen. (2023). Substitution of sugar‐sweetened beverages with non‐caloric alternatives and weight change: A systematic review of randomized trials and meta‐analysis. Obesity Reviews. DOI: https://doi.org/10.1111/obr.13652 4. Ruanpeng, D., Thongprayoon, C., Cheungpasitporn, W., & Harindhanavudhi, T. (2017). Sugar and artificially sweetened beverages linked to obesity: a systematic review and meta-analysis. QJM: An International Journal of Medicine, 110, (8), 513–520. DOI: https://doi.org/10.1093/qjmed/hcx068 5. Chen, L., Appel, L. J., Loria, C., Lin, P.-H., Champagne, C. M., Elmer, P. J., Ard, J. D., Mitchell, D., Batch, B. C., Svetkey, L. P., & Caballero, B. (2009). Reduction in consumption of sugar-sweetened beverages is associated with weight loss: the PREMIER trial. The American Journal of Clinical Nutrition, 89,(5), 1299–1306. DOI: https://doi.org/10.3945/ajcn.2008.27240 6. Cresswell, G. (2024). “Eat Less, Move More” - Problematically Helpful. Sarcomeres in Parallel. Retrieved April 27, 2024, from https://sarcomeresinparellel.co.uk/articles-1/f/eat-less-move-more---problematically-helpful 7. Cresswell, G. (2024). Is Fasting Magic? Sarcomeres in Parallel. Retrieved April 27, 2024, from https://sarcomeresinparellel.co.uk/articles-1/f/is-fasting-magic 8. Cresswell, G. (2024). Slow is Smooth, Smooth is Fast - The Trap of Fast Weight Loss. Sarcomeres in Parallel. Retrieved April 27, 2024, from https://sarcomeresinparellel.co.uk/articles-1/f/slow-is-smooth-smooth-is-fast---the-trap-of-fast-weight-loss 9. Are All Calories the Same? (2017). University of California Television (UCTV) www.youtube.com. Retrieved April 27, 2024, from https://www.youtube.com/watch?v=a_r8mIAiL00&pp=ygUWcm9iZXJ0IGx1c3RpZyBjYWxvcmllcw%3D%3D 10. Doctor Mike Podcast - Confronting Dr. Gundry On Lectins | Inflammation & Leaky Gut. (2024). www.youtube.com. Retrieved April 27, 2024, from https://www.youtube.com/watch?v=ZemkG6Vj7hc&pp=ygUVZHIgbWlrZSBzdGV2ZW4gZ3VuZHJ5 Social Media: X: @coaching_by_gc Instagram: @coaching_by_gc Get your free guide here: https://sarcomeresinparellel.co.uk/free-fat-loss-guide

In this Episode, we go through an intro to the InBody and the process which makes it work - Bioelectrical Impedance. Some of the maths behind it, and if it useful, it's strengths and limitations, and how to use it should you wish to and are able to. Enjoy! Works Cited: 1. Vatier, C., Poitou, C., & Clément, K. (2014). Evaluation of Visceral Fat in Massive Obesity.Nutrition in the Prevention and Treatment of Abdominal Obesity, 67–77. DOI: https://doi.org/10.1016/b978-0-12-407869-7.00006-4 2. Khalil SF, Mohktar MS, Ibrahim F. The theory and fundamentals of bioimpedance analysis in clinical status monitoring and diagnosis of diseases. Sensors (Basel). 2014 Jun 19;14(6):10895-928. DOI: https://doi.org/10.3390%2Fs140610895. PMID: 24949644; PMCID: PMC4118362. 3. Kohrt, W. M. (1995). Body composition by DXA: tried and true?Medicine and Science in Sports and Exercise,27, (10), 1349–1353. DOI: https://pubmed.ncbi.nlm.nih.gov/8531604/ 4. McLester, C. N., Nickerson, B. S., Kliszczewicz, B. M., & McLester, J. R. (2020). Reliability and Agreement of Various InBody Body Composition Analyzers as Compared to Dual-Energy X-Ray Absorptiometry in Healthy Men and Women.Journal of clinical densitometry : the official journal of the International Society for Clinical Densitometry,23, (3), 443–450. DOI: https://doi.org/10.1016/j.jocd.2018.10.008 5. Talma, H., Chinapaw, M., Bakker, B., Hirasing, R., Terwee, C., & Altenburg, T. (2013). Bioelectrical impedance analysis to estimate body composition in children and adolescents: a systematic review and evidence appraisal of validity, responsiveness, reliability and measurement error.Obesity Reviews, 14. DOI: https://doi.org/10.1111/obr.12061 6. Sirirat, R., Heskey, C., Wilson, C., Bitok, E., Jones, J., Clarke, A., & Sabaté, J. (2020). A Comparison of Body Composition Measurements Between Bioelectrical Impedance Analysis (InBody 570) and Air Displacement Plethysmography (BOD POD®).Current Developments in Nutrition. DOI: https://doi.org/10.1093/cdn/nzaa063_087 7. Khan, S., Xanthakos, S., Hornung, L., Arce-Clachar, C., Siegel, R., & Kalkwarf, H. (2020). Relative Accuracy of Bioelectrical Impedance Analysis for Assessing Body Composition in Children with Severe Obesity.Journal of Pediatric Gastroenterology & Nutrition. DOI: https://doi.org/10.1097/MPG.0000000000002666 8. Scheonfeld, B. (2020). Chapter 3: The Measurement of Muscle Hypertrophy. InScience And Development of Muscle Hypertrophy: Second Edition,(pp. 57–77). Human Kinetics. URL: https://www.human-kinetics.co.uk/9781492597674/science-and-development-of-muscle-hypertrophy/ Social Medias: X: @coaching_by_gc Instagram: @coaching_by_gc Read my articles and get your FREE sustainable dieting / weight loss guide here: https://sarcomeresinparellel.co.uk/

Ever wondered how crap like "Fat Studies" becomes a field of rigorous science, to be counted among the fields of Kinesiology, Astrophysics, Organic Chemistry, Quantum Physics and Strength & Conditioning? Step-by-Step guide here to the cartel-like processes of those involved in pushing activism under the guise of science; the trojan horse of academia. Full Podcast episode also available here: https://rumble.com/v4q29df-23.5-wake-up.html Enjoy.

In this Episode very important topics are discussed. Off the back of the attack on free speech, via the suppression of the Natcon in Brussels by a socialist dictator and tyrant, we discuss not only the importance of Free Speech but also: - The Pitfalls of Current Gender "Medicine" Guidelines - Unethical Scientific Practices Exposed By Educators & The Cass Report - The Cartels of the Research Industry - How Ideas Can Be Laundered Like Criminals Launder Money (And the Harmful Results Of Such) And More, As The Descent of the West into Maoist / Marxist Totalitarianism Seemingly Continues... Remember, Big Brother Is Watching. Enjoy... (This was recorded before NatCon Day II). Works Cited: 1. Buttons, C. (2024, April 13). Gender Medicine’s citation cartel. Reality’s Last Stand. DOI: https://www.realityslaststand.com/p/gender-medicines-citation-cartel 2. Dyer, C. (2024). Guidelines on gender related treatment flouted standards and overlooked poor evidence, finds Cass review. BMJ, q820. DOI: https://doi.org/10.1136/bmj.q820 3. Rawee, P., Rosmalen, J., Kalverdijk, L. J., & Burke, S. (2024). Development of Gender Non-Contentedness during Adolescence and early Adulthood. Archives of Sexual Behavior. https://doi.org/10.1007/s10508-024-02817-5 4. Taylor, J., Hall, R., Heathcote, C., Hewitt, C. E., Langton, T., & Fraser, L. (2024). Clinical guidelines for children and adolescents experiencing gender dysphoria or incongruence: a systematic review of guideline quality (part 1).Archives of disease in childhood, archdischild-2023-326499. Advance online publication. https://doi.org/10.1136/archdischild-2023-326499 5. Cass, H. (2024). Final Report – Cass Review. Cass.independent-Review.uk. URL: https://cass.independent-review.uk/home/publications/final-report/ 6. Catanzaro, M. (2024). Citation manipulation found to be rife in math.Science,383, (6682), 470–470. DOI: https://doi.org/10.1126/science.ado3859 7. Boghossian, P. (2019). Opinion | “Idea Laundering” in Academia.WSJ. Retrieved April 16, 2024, from https://www.wsj.com/articles/idea-laundering-in-academia-11574634492 8. Block, J. (2023). Gender dysphoria in young people is rising—and so is professional disagreement.BMJ,380, p382. https://doi.org/10.1136/bmj.p382 Social Medias: X: @coaching_by_gc Instagram: @coaching_by_gc Check out my website for more here: https://sarcomeresinparellel.co.uk/

In this Episode, we discuss the importance of environment to your overall well-being, as well as attaining health and fitness goals. Some basic and easy to follow advice on how to make environments positive, and conducive to success, as well as how to make the best out of negative environments. Enjoy! Social Medias: X: @coaching_by_gc Instagram: @coaching_by_gc Check out my Website for even more! https://sarcomeresinparellel.co.uk/

In this Episode, we discuss a recent research publication - a meta-analysis comparing muscle growth during RT training with and without cold water immersion. An interesting breakdown and discussion, potentially with significant implications for your training and daily life. Enjoy! Works Cited: 1. Piñero, A., Burke, R., Augustin, F., Mohan, A. E., DeJesus, K., Sapuppo, M., Weisenthal, M., Coleman, M., Patroklos Androulakis‐Korakakis, Grgic, J., Swinton, P. A., & Schoenfeld, B. J. (2024). Throwing cold water on muscle growth: A systematic review with meta‐analysis of the effects of postexercise cold water immersion on resistance training‐induced hypertrophy. European Journal of Sport Science, 24, 177-89. DOI: https://doi.org/10.1002/ejsc.12074 2. Downs, S. H., & Black, N. (1998). The Feasibility of Creating a Checklist for the Assessment of the Methodological Quality Both of Randomised and Non-Randomised Studies of Health Care Interventions. Journal of Epidemiology and Community Health, 52, 377-384. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1756728/pdf/v052p00377.pdf 3. Leeder, J., Gissane, C., van Someren, K., Gregson, W., & Howatson, G. (2012). Cold water immersion and recovery from strenuous exercise: a meta-analysis. British journal of sports medicine, 46, (4), 233–240. DOI: https://doi.org/10.1136/bjsports-2011-090061 4. Fuchs, C. J., Kouw, I. W. K., Churchward‐Venne, T. A., Smeets, J. S. J., Senden, J. M., Lichtenbelt, W. D. van M., Verdijk, L. B., & Loon, L. J. C. (2019). Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. The Journal of Physiology, 598, (4), 755–772. DOI: https://doi.org/10.1113/jp278996 5. Lu, Y., Leng, X., Yuan, H., Jin, C., Wang, Q., & Song, Z. (2024). Comparing the impact of personal trainer guidance to exercising with others: Determining the optimal approach. Heliyon, 10, (2), e24625. DOI: https://doi.org/10.1016/j.heliyon.2024.e24625 Follow Me: X: @coaching_by_gc Instagram: @coaching_by_gc

In this Episode, we go over what I've dubbed as "The Sustainable Diet Pyramid" Structure of dieting and losing weight. The phrase "95% of diets" fail is depressingly commonplace and true, so let's go over something that really does work. Enjoy! Instagram: @coaching_by_gc Facebook: GC X:@coaching_by_gc Helpful Resources: 1. Norton, L., & Baker, P. (2021). Fat Loss Forever. (Ebook). 2. Aragon, A. A., Schoenfeld, B. J., Wildman, R., Kleiner, S., ... & Antonio, J. (2017). International Society of Sports Nutrition Position Stand: Diets and Body Composition. Journal of the International Society of Sports Nutrition, 14, (1), 1-19. DOI: https://doi.org/10.1186/s12970-017-0174-y 3. Westerterp-Plantenga, M., Lemmens, S., & Westerterp, K. (2012). Dietary protein – its role in satiety, energetics, weight loss and health.British Journal of Nutrition,108, (S2), S105-S112. DOI: 10.1017/S0007114512002589 4. Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R., Astrup, A., & Westerterp-Platenga, M. (2008). Protein, Weight Management and Satiety. The American Journal of Clinical Nutrition, 87, (5), 1558S-1561S. DOI: https://doi.org/10.1093/ajcn/87.5.1558S 5. Lejeune, M. P., Westerterp, K. R., Adam, T. C., Luscombe-Marsh, N. D., & Westerterp-Plantenga, M. S. (2006). Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber.The American journal of clinical nutrition,83, (1), 89–94. https://doi.org/10.1093/ajcn/83.1.89 6. Janssen, T. A. H., Van Every, D. W., & Phillips, S. M. (2023). The impact and utility of very low-calorie diets: the role of exercise and protein in preserving skeletal muscle mass.Current opinion in clinical nutrition and metabolic care,26, (6), 521–527. https://doi.org/10.1097/MCO.0000000000000980

In this Episode, George breaks down a few key things about planning your training, different training splits and the overall process of periodisation, so you can get a good sense of how a trainer focused on achieving maximum performance across long and short-term training cycle may approach the planning process. Enjoy! Instagram: @coaching_by_gc Facebook: GC X: @coaching_by_gc

In this Episode, we go into the dark side of what is becoming increasingly known as the largest "medical" malpractice of the 21st century, as well as building from the last episode with a discussion of the background & ideology that is driving it, and how slow truth is to catch up to lie. *VIEWER DISCRETION ADVISED* Works Cited: 1. Pien Rawee, Judith, Luuk Kalverdijk, & Burke, S. M. (2024). Development of Gender Non-Contentedness During Adolescence and Early Adulthood. Archives of Sexual Behavior. DOI: https://doi.org/10.1007/s10508-024-02817-5 2. Muris, P., Meesters, C., & Fijen, P. (2003). The Self-Perception Profile for Children: further evidence for its factor structure, reliability, and validity. Personality and Individual Differences, 35, (8), 1791–1802. DOI: https://doi.org/10.1016/s0191-8869(03)00004-7 3. Peterson, J. B. (2024). Our Child First—Then Yours | Todd & Krista Kolstad | EP 428. (n.d.). Www.youtube.com. Retrieved April 2, 2024, from https://youtu.be/ts-lN22nzIg?si=4cC3HUG10exU-zKN Follow me on X & Instagram for more: @coaching_by_gc Aware this is outside of my normal scope from past episodes but this was too important to pass up, hopefully back to health / fitness / training / nutrition topics now. 00:00:00 - 00:02:14 - Intro & Premise 00:02:15 - 00:04:16 - 2 Minute Silence (R.I.P. Scotland) 00:04:17 - 00:36:40 - Main Topics of Discussion 00:36:41 - 00:37:13 - Outro

Recently I put out a question box on my Instagram for you guys to ask any training, nutrition and more questions that you wanted my perspective on that I would put into a full podcast to answer, which is now here. Apologies for the terrible lighting in the last third-quarter of the episode, went from day-night faster than I anticipated. Hope you enjoy and find my responses useful. Full Episode Breakdown: 00:00:00 - 00:03:55 - Introduction and Background to Thought/Answer Process. 00:03:56 - 00:39:50 - "Sweet Spot" of S & C Training Days / No. of Sessions / Week. 00:39:51 - 00:50:33 - Single Muscle vs. Multiple Muscle Group Training Sessions. 00:50:34 - 01:31:35 - Cutting & Practical Advice for Cutting. 01:31:36 - 01:46:57 - Bulking. 01:46:58 - 02:08:00 - View on YouTube Plans for Beginners. 02:08:01 - 02:20:10 - Pros for Recording Your Workouts & A Note on Recording. 02:20:11 - 02:21:37 - Future Podcast Question and Outro. Instagram: @coaching_by_gc X: @coaching_by_gc Threads: @coaching_by_gc Useful Citations: 1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effect of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46, 1689-1697. 2. Schoenfeld, B. J. (2018). Evidence-Based Guidelines for Resistance Training Volume to Maximise Muscle Hypertrophy. Strength and Conditioning Journal, 40, (4), 107-112. 3. Golay, A., Allaz, A-F., Morel, Y., de Tonnac, N., Tankova, S., & Reaven, G. (1996). Similar Weight Loss with Low- or High-Carbohydrate Diets. The American Journal of Clinical Nutrition, 63, 174-178. 4. Calcagno, M., Kahleova, H., Alwarith, J., Burgess, N. N., ... & Barnard, N. D. (2019). The Thermic Effect of Food: A Review. Journal of the American College of Nutrition, 38, (6), 547-551. 5. del Corral, P., Bryan, D. R., Garvey, W. T., Gower, B., Hunter, G. R. (2011). Dietary Adherence During Weight Loss Predicts Weight Regain. Obesity, 19, 1177-1181. 6. Alhassan, S., Kim, S., King, A. C., & Gardner, C. D. (2008). Dietary Adherence and Weight Loss Success Among Overweight Women; Results from the A TO Z Weight Loss Study. International Journal of Obesity (Lond.), 32, (6), 985-991. 7. Fothergill, E., Guo, J., Howard, L., Kerns, J. C., ... & Hall, K. D. (2016). Persistent Metabolic Adaptation 6 Years After "The Biggest Loser" Competition. Obesity, 24, 1612-1619. 8. Cunningham, J. J. (1991). Body Composition as a Determinant of Energy Expenditure: A Synthetic Review and Proposed General Prediction Equation. The American Journal of Clinical Nutrition, 54, (6), 963-969. 9. Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., & Iraki, J. (2019). Is An Energy Surplus Required to Maximise Skeletal Muscle Hypertrophy Associated with Resistance Training. Frontiers in Nutrition, 131, (6), 1-11. 10. Maestu, J., Eliakim, A., Jurimae, J., Valter, I., & Jurimae, T. (2010). Journal of Strength and Conditioning Research, 24, (4), 1074-1081. 11. Tay, J., Brinkworth, G. D., Noakes, M., Keogh, J., & Clifton, P. M. (2008). Metabolic Effects of Weight Loss on a Very-Low-Carbohydrate Diet Compared With An Isocaloric High-Carbohydrate Diet in Abdominally Obese Subjects. Journal of the American College of Cardiology, 51, (1), 59-67.

In this Episode, we aim to answer the title question and along the way discuss a very important and semi-recent scandal in the fields of academia and "Science" known as the Grievance Studies Affair, and the events that led to it. We also put light to a few wider implications within the fields of academia and society at large that result from scientific / academic malpractice. Equal parts comedic and depressing to say the least... Enjoy! X: @coaching_by_gc Instagram: @coaching_by_gc Check out my articles and more on: https://sarcomeresinparellel.co.uk/ Works Cited: 1. Wilson, H. (2018). RETRACTED ARTICLE: Human reactions to rape culture and queer performativity at urban dog parks in Portland, Oregon. Gender, Place & Culture, 1–20. DOI: https://doi.org/10.1080/0966369x.2018.1475346 2. Baldwin, R. (2018). RETRACTED ARTICLE: Who are they to judge? Overcoming anthropometry through fat bodybuilding. Fat Studies, 7, (3), i–xiii. DOI: https://doi.org/10.1080/21604851.2018.1453622 3. Smith, M. (2018). RETRACTED ARTICLE: Going in Through the Back Door: Challenging Straight Male Homohysteria, Transhysteria, and Transphobia Through Receptive Penetrative Sex Toy Use. Sexuality & Culture, 22, (4), 1542–1542. DOI: https://doi.org/10.1007/s12119-018-9536-0 4. Baldwin, R. (n.d.). Hypatia: A Journal of Feminist Philosophy When the Joke Is on You: A Feminist Perspective on How Positionality Influences Satire. Retrieved March 31, 2024, from https://newdiscourses.com/wp-content/uploads/2023/06/HoH2-TYPESET.pdf 5. Gonzalez, M., Lisa, A., & Jones. (n.d.). Our Struggle Is My Struggle: Solidarity Feminism as an Intersectional Reply to Neoliberal and Choice Feminism. Retrieved March 31, 2024: http://norskk.is/bytta/menn/our_struggle_is_my_struggle.pdf

In this Episode, George discusses returning to work and BJJ post-hospitalisation and long-term treatment, and the importance of positive self-talk in life and in sporting endeavours for long-term success. Enjoy! Instagram: @coaching_by_gc Facebook: GC X: @coaching_by_gc

In this Episode, we take a look at what I felt was a very important example of what evidence is and why evidence matters; the revelations surrounding two docuseries' - Making A Murderer & Convicting A Murderer - and the lies and mistruths that arose from the former and the exposed by the latter. Fresh off an uncharacteristic binge-watch on my part, enjoy! Instagram: @coaching_by_gc Facebook: GC X: @coaching_by_gc

In this Episode, we provide a little insight into conflicts of interest in scientific research, whey they are important to consider but also how and why they are often overblown way out of proportion to discredit otherwise rigorous scientific research. Enjoy! Check out articles and more here: https://sarcomeresinparellel.co.uk/ Check out my social medias here: Instagram: https://www.instagram.com/coaching_by_gc/ X: https://twitter.com/coaching_by_gc

Based on an article he wrote a while ago, in this episode we go into a little about what Creatine is as a sports & health supplement, how it works, it's benefits, some misconceptions, and why you may wish to use it. Enjoy! Instagram: @coaching_by_gc X: @coaching_by_gc Facebook: GC

In this Episode, we go over the importance of rest and recovery to any success with virtually any physical training adaptation, a brief overview of something known as the "Stimulus-Fatigue Ratio" (SFR), and the importance of scheduling in daily, weekly / monthly, and yearly breaks to recharge your batteries and continue to perform optimally. Enjoy! Instagram: @coaching_by_gc X: @coaching_by_gc Threads: @coaching_by_gc Facebook: GC

In this Episode, we discuss the impact of the menstrual cycle in regards to various aspects of training - strength / resistance training in particular. Enjoy! Breakdown: 00:00:00-00:03:48 - Introduction 00:03:49-00:11:40 - Menstrual Cycle Background & Overview 00:11:41-00:12:35 - Changes in Bioavailable Testosterone. 00:12:36-00:16:50 - Neuromuscular Performance Changes. 00:16:51-00:20:06 - Data for Hormonal Effects. 00:20:07-00:24:09 - Is there an Impact of the Menstrual Cycle? 00:24:10-00:32:03 - Importance of Coaching & Environmental Support. 00:32:04-00:35:14 - Menstrual Cycle on Strength & Power Outcomes. 00:35:15-00:38:48 - Umbrella Review Topics. 00:38:49-00:45:10 - Importance of Menstrual Cycle Detection Methods. 00:45:11-00:45:28 - Smotyn o Drafferth... 00:45:29-53:21 - Impact of the Menstrual Cycle on Resistance Training. 00:53:22-00:58:08 - Critical Evaluation of Menstrual Cycle-based Training & Overall Summary. 00:58:09-01:08:42 - Impact of Menstrual Cycle Symptoms on Psychological Factors & Performance. 01:08:43-01:19:42 - General Remarks, Summary & Outro. Instagram: @coaching_by_gc X: @coaching_by_gc Threads: @coaching_by_gc Citations: 1. Constantini, N. W., Dubnov, G., & Lebrun, C. M. (2005). The Menstrual Cycle and Sport Performance. Clinics in Sports Medicine, 24, e51-e82. 2. Birch, K., & Reilly, T. (2002). The Diurnal Rhythm in Isometric Muscular Performance Differs with Eumenorrheic Menstrual Cycle Phase. The Journal of Biological and Medical Rhythm Research, 19, (4), 731-742. 3. Elliot, K. J., Cable, N. T., Reilly, T., & Diver, M. J. (2003). Effect of Menstrual Cycle on the Concentration of Bioavailable 17-ß Oestradiol and Testosterone and Muscle Strength. Clinical Science, 105, 663-669. 4. Weidauer, L., Zwart, M. B., Clapper, J., Albert, J., Vokuvich, M., & Specker, B. (2020). Neuromuscular Performance Changes Throughout Menstrual Cycle in Physically Active Females. Journal of Musculoskeletal and Neuronal Interactions, 20, (3), 314-324. 5. Pallavi, L. C., Souza, U. J. D., & Shivaprakash, G. (2017). Assessment of Musculoskeletal Strength and Levels of Fatigue During Different Phases of the Menstrual Cycle. Journal of Clinical and Diagnostic Research, 11, (2), CC11-CC13. 6. Kose, B. (2018). Analysis of the Effect of Menstrual Cycle Phases on Aerobic-Anaerobic Capacity and Muscle Strength. Journal of Education and Training Studies, 6, (8), 23-28. 7. Findlay, R., Eilidh, M., Whyte, I., Easton, C., & Forrest (nee Whyte), L. (2020). How Menstrual Cycle and Menstruation Affect Sporting Performance: Experiences and Perceptions of Elite Female Rugby Players. British Journal of Sports Medicine. ISSN 0306-3674. 8. Brown, N., Knight, C. J., & Forrest (nee Whyte), L. (2021). Elite Female Athletes' Experiences and Perceptions of the Menstrual Cycle on Training and Sport Performance. Scandinavian Journal of Medicine and Science in Sports, 31, (1), 52-69. 9. Dasa, M. S., Kristoffersen, M., Ersvaer, E., Bovim, L. P., ... & Haukener, I. (2021). The Female Menstrual Cycle Effect on Strength and Power Parameters in High-Level Female Team Athletes. Frontiers in Physiology, 12, 1-9. 10. Colenso-Semple, L. M., D'Souza, A. C., Elliot-Sale, K. J., & Phillips, S. M. (2023). Current Evidence Shows No Influence of Women's Menstrual Cycle Phase on Acute Strength Performance or Adaptations to Resistance Exercise Training. Frontiers in Sports and Active Living, 5, 1-9. 11. Bauman, J. E. (1981). Basal Body Temperature: Unreliable Method of Ovulation Detection. Fertility and Sterility, 36, (8), 729-733. 12. Dam, T. V., Dalgaard, L. B., Sevdalis, V., Bibby, B. M., ... & Hansen, M. (2022). Muscle Performance During the Menstrual Cycle Correlates with Psychological Well-Being, but Not Fluctuations in Sex Hormones. Medicine & Science in Sport & Exercise, 54, (10), 1678-1689.

In this Episode, we discuss the impact of the menstrual cycle in regards to various aspects of training - strength / resistance training in particular. Enjoy! Breakdown: 00:00:00-00:03:48 - Introduction 00:03:49-00:11:40 - Menstrual Cycle Background & Overview 00:11:41-00:12:35 - Changes in Bioavailable Testosterone. 00:12:36-00:16:50 - Neuromuscular Performance Changes. 00:16:51-00:20:06 - Data for Hormonal Effects. 00:20:07-00:24:09 - Is there an Impact of the Menstrual Cycle? 00:24:10-00:32:03 - Importance of Coaching & Environmental Support. 00:32:04-00:35:14 - Menstrual Cycle on Strength & Power Outcomes. 00:35:15-00:38:48 - Umbrella Review Topics. 00:38:49-00:45:10 - Importance of Menstrual Cycle Detection Methods. 00:45:11-00:45:28 - Smotyn o Drafferth... 00:45:29-53:21 - Impact of the Menstrual Cycle on Resistance Training. 00:53:22-00:58:08 - Critical Evaluation of Menstrual Cycle-based Training & Overall Summary. 00:58:09-01:08:42 - Impact of Menstrual Cycle Symptoms on Psychological Factors & Performance. 01:08:43-01:19:42 - General Remarks, Summary & Outro. Instagram: @coaching_by_gc X: @coaching_by_gc Threads: @coaching_by_gc Citations: 1. Constantini, N. W., Dubnov, G., & Lebrun, C. M. (2005). The Menstrual Cycle and Sport Performance. Clinics in Sports Medicine, 24, e51-e82. 2. Birch, K., & Reilly, T. (2002). The Diurnal Rhythm in Isometric Muscular Performance Differs with Eumenorrheic Menstrual Cycle Phase. The Journal of Biological and Medical Rhythm Research, 19, (4), 731-742. 3. Elliot, K. J., Cable, N. T., Reilly, T., & Diver, M. J. (2003). Effect of Menstrual Cycle on the Concentration of Bioavailable 17-ß Oestradiol and Testosterone and Muscle Strength. Clinical Science, 105, 663-669. 4. Weidauer, L., Zwart, M. B., Clapper, J., Albert, J., Vokuvich, M., & Specker, B. (2020). Neuromuscular Performance Changes Throughout Menstrual Cycle in Physically Active Females. Journal of Musculoskeletal and Neuronal Interactions, 20, (3), 314-324. 5. Pallavi, L. C., Souza, U. J. D., & Shivaprakash, G. (2017). Assessment of Musculoskeletal Strength and Levels of Fatigue During Different Phases of the Menstrual Cycle. Journal of Clinical and Diagnostic Research, 11, (2), CC11-CC13. 6. Kose, B. (2018). Analysis of the Effect of Menstrual Cycle Phases on Aerobic-Anaerobic Capacity and Muscle Strength. Journal of Education and Training Studies, 6, (8), 23-28. 7. Findlay, R., Eilidh, M., Whyte, I., Easton, C., & Forrest (nee Whyte), L. (2020). How Menstrual Cycle and Menstruation Affect Sporting Performance: Experiences and Perceptions of Elite Female Rugby Players. British Journal of Sports Medicine. ISSN 0306-3674. 8. Brown, N., Knight, C. J., & Forrest (nee Whyte), L. (2021). Elite Female Athletes' Experiences and Perceptions of the Menstrual Cycle on Training and Sport Performance. Scandinavian Journal of Medicine and Science in Sports, 31, (1), 52-69. 9. Dasa, M. S., Kristoffersen, M., Ersvaer, E., Bovim, L. P., ... & Haukener, I. (2021). The Female Menstrual Cycle Effect on Strength and Power Parameters in High-Level Female Team Athletes. Frontiers in Physiology, 12, 1-9. 10. Colenso-Semple, L. M., D'Souza, A. C., Elliot-Sale, K. J., & Phillips, S. M. (2023). Current Evidence Shows No Influence of Women's Menstrual Cycle Phase on Acute Strength Performance or Adaptations to Resistance Exercise Training. Frontiers in Sports and Active Living, 5, 1-9. 11. Bauman, J. E. (1981). Basal Body Temperature: Unreliable Method of Ovulation Detection. Fertility and Sterility, 36, (8), 729-733. 12. Dam, T. V., Dalgaard, L. B., Sevdalis, V., Bibby, B. M., ... & Hansen, M. (2022). Muscle Performance During the Menstrual Cycle Correlates with Psychological Well-Being, but Not Fluctuations in Sex Hormones. Medicine & Science in Sport & Exercise, 54, (10), 1678-1689.

In this Episode, we discuss a new research article that came out in 2024 that provides some cool discussion and learning points building on the last episode. Hope you enjoy! Works Cited: 1. Niering, M., Wolf-Belala, N., Seifert, J., Tovar, O., Coldewey, J., Kuranda, J., & Muehlbauer, T. (2024). The Influence of Menstrual Cycle Phases on Maximal Strength Performance in Healthy Female Adults: A Systematic Review with Meta-Analysis.Sports (Basel, Switzerland),12, (1), 31. DOI: ⁠https://doi.org/10.3390/sports12010031⁠ 2. Downs, S. H., & Black, N. (1998). The feasibility of creating a checklist for the assessment of the methodological quality both of randomised and non-randomised studies of health care interventions.Journal of Epidemiology & Community Health,52, (6), 377–384. DOI: ⁠https://doi.org/10.1136/jech.52.6.377⁠ 3. Smith, M. J., Adams, L. F., Schmidt, P. J., Rubinow, D. R., & Wassermann, E. M. (2002). Effects of ovarian hormones on human cortical excitability.Annals of Neurology,51, (5), 599–603. DOI: ⁠https://doi.org/10.1002/ana.10180⁠ 4. Gordon, D., Hughes, F., Young, K., Scruton, A., Keiller, D., Caddy, O., Baker, J., & Barnes, R. (2013). The effects of menstrual cycle phase on the development of peak torque under isokinetic conditions.Isokinetics and Exercise Science,21, (4), 285–291. DOI: ⁠https://doi.org/10.3233/ies-130499⁠ 5. Phillips, S. K., Sanderson, A. G., Birch, K., Bruce, S. A., & Woledge, R. C. (1996). Changes in maximal voluntary force of human adductor pollicis muscle during the menstrual cycle.The Journal of Physiology,496, (2), 551–557. DOI: ⁠https://doi.org/10.1113/jphysiol.1996.sp021706⁠ Make sure to also check out my website for articles and interesting updates on future projects at https://sarcomeresinparellel.co.uk/ Social Medias: Instagram: @coaching_by_gc X: @coaching_by_gc